V-Opolis Log

[V-Opolis]

Wednesday (5/5/10)

military press 5x5 85 PR

bent over rows 5x5 110 PR

squat 5x of random numbers( same thing as Monday, work was hell like Monday)

pullups 3x5

clean 3x3 125 (my legs just couldnt get it up, same reason as squats im guessin, should be at 150...)

 

[V-Opolis]

Friday (5/7/10) Workout B

squat 185 5x5( parrellel) PR

deadlift 1x5 215 (so supposedly i didnt realize the weight for the deadlift was in kg...so supposedly if my math is correct i did 290 on Monday on accident instead of 215...as i thought it was lbs and just loaded it on. Now i know why it felt so damn heavy and could barely get it up.)

bench - 155 5x5

dips 3x5 with 40 lbs PR

 

[Tblock1]

Friday (5/7/10) Workout B

squat 185 5x5( parrellel) PR

deadlift 1x5 215 (so supposedly i didnt realize the weight for the deadlift was in kg...so supposedly if my math is correct i did 290 on Monday on accident instead of 215...as i thought it was lbs and just loaded it on. Now i know why it felt so damn heavy and could barely get it up.)

bench - 155 5x5

dips 3x5 with 40 lbs PR

Bro if you actually got 290x4 on Monday you need to up the weight for deadlifts big time. You shouldnt be doing 75 pounds under your max for deadlifts.

 

[V-Opolis]

Bro if you actually got 290x4 on Monday you need to up the weight for deadlifts big time. You shouldnt be doing 75 pounds under your max for deadlifts.

i had no idea i could do that much, i jsut realized it when my friend told me the weight was metric and i was like wait. ill def try 280(to get a full 5) next Wednesday and see how it goes. i had never done deadlifts until i started this so i guess i started to low and just kept with the 5 lb increases.

 

[Tblock1]

i had no idea i could do that much, i jsut realized it when my friend told me the weight was metric and i was like wait. ill def try 280(to get a full 5) next Wednesday and see how it goes. i had never done deadlifts until i started this so i guess i started to low and just kept with the 5 lb increases.

That is awesome bro! Definitely do muvh heavier on deads, most people don't realize what a hard set of deads should feel like.

 

[JDid23]

I agree Tblock. After i started lifting (about 3 months and i dropped 50 lbs to learn form) i was at around 185x5 and i thought that was hard. I "struggled" to 200, and then a month later i hit 225x4 with no warmups or anything.

If i were you, i would go to 255 or 260 and see how it goes from there. Just be sure to warmup properly

 

[V-Opolis]

should my back bend at all when doin it(meaning i lift a LITTLE bit with my back, not like from parrellel or anything)? all in the legs, or back and legs?

 

[JDid23]

should my back bend at all when doin it(meaning i lift a LITTLE bit with my back, not like from parrellel or anything)? all in the legs, or back and legs?

Keep your entire body tight- abs, shoulder blades, everything. With a conventional deadlift, arch your back, and get your ass down. When you come up, explode off of your heels to help transfer the load to your hips and glutes- this is where a lot of people go wrong.

It might round a little bit, but as long as it's not rounding too much it's fine.

 

[V-Opolis]

Keep your entire body tight- abs, shoulder blades, everything. With a conventional deadlift, arch your back, and get your ass down. When you come up, explode off of your heels to help transfer the load to your hips and glutes- this is where a lot of people go wrong.

It might round a little bit, but as long as it's not rounding too much it's fine.

alright ill try this next time. so i should be lifting with my back slightly?

 

[JDid23]

alright ill try this next time. so i should be lifting with my back slightly?

the deadlift hits a ton of muscles, but the back is the primary target. Yes, you should be arching your back- deadlift hits your entire back.