|04-29-2013, 05:00 PM||#1|
Join Date: Feb 2011
Location: Richmond, VA
Training Exp: 4 years
Training Type: Powerlifting
Fav Exercise: Squat
Fav Supp: Food
Mike's Summer of my Deadlift
So, I had some time off there to finish up my school stuff, but now I am back and rarin' to go.
However while I was away, I was thinking more and more about simplifying my goals for the summer. I am discontented with my deadlift (haha!) so that is my number one priority this summer. Secondarily, I need more confidence on squats and more consistency on bench. Finally, I do want a bit more conditioning and flexibility but those to a lesser extent. And I intend to eat like I mean it. Not sloppy and stupid food, but no missed meals and never less than 180g of protein. Not going to worry about weight at all, but will measure waist a bit to keep myself from indulging in crap food. However, enormous piles of good food, no problem. I do not intend to feel hungry on this program for any longer than it takes to find some meat and eat it.
So still going with a straight linear progression going from high volume to low volume over 12 weeks or so. Going off percentages, but I'm starting deadlifts and squats slightly less than true max to generate momentum, keep my form tight on deadlifts, and build up some confidence on squats.
Mondays-Deadlifts, squat volume, deadlift asistance
Tuesdays-Bench, light OH, and bench assistance
Thursdays-Squats, Sumo deadlift volume, and squat assistance , and Fridays-OH, bench volume and OH assistance
I'm going to take this week and maybe next week to get acclimated to this level of volume again and then I'm off.
I started today.
Warmups: lower mobility stuff, glute activation, and 2 sets swings
Dynamic: P. Snatch to 115
1x 315 (I liked when I hit a single then backoffs on Fazc's program, so adding that in)
3x 10x 225
Squat: 2x 15x 175 (second set was a dooozy! )
1.5" Deficit deadlift:
2x 255, 275, 295,
Totally out of gas.
Some back yoga.
I'm going to video deadlifts from time to time, feel free to chime in on my form. I think it is getting better, but what do I know.
So pleased in general with the first day of conditioning, as I'm not in very good shape at the moment. I think it will get a lot better as I go along, but we'll see. If the squats interfere with my deadlift assistance in future, I'm going to drop them like a bad habit, or do them last (Haha, I can just imagine that!). We'll see how it goes.
So, 425 deadlift in 3 months crom willing, and even not emphasizing the other lifts, I should get my squat over 405 and bench to 315 with just normal solid progression.
Been off the forum for over a week or so to stay focussed on school stuff, but I'll be back checking out what you guys have been up to this week and from here on out.
I am Anton Zdravko Martin!
Best meet lifts: Sq 150 Kg (330 lb), Bench 120 Kg (264), DL 160 (352) @89 Kg (197)
Best gym lifts: Sq 375, Bench 280 (pause), DL 385 @205 or less
Goals: 3/4/5 while healthy and fit
"Hack away at anything which isn't essential. Do what you love, and do it often." Fazc.
"Everything competes for recovery so more assistance is not always the best idea." miked96
"Squat:15 sets of 3 with 150Kg
Deadlift:15 sets of 3 with 150Kg
It's not rocket science." Big Swede
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