|04-29-2013, 04:00 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
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
|04-29-2013, 04:03 PM||#2|
I'm quitting next week!
Join Date: Oct 2012
Location: Sitting on ass!
Training Exp: I read a study!
Training Type: Complete Chaos!
Fav Exercise: Sex
Fav Supp: Porn
Great work Mike! Sounds like you have solid goals, now smash!!!
A well regulated Militia, being necessary to the security of a free State, the right of the people to keep and bear Arms, shall not be infringed.
~~~2 Chronicles 15:7 ~~~
But as for you, be strong and do not give up, for your work will be rewarded.
!!!MY HEAD HURTS!!!
My Training Log
|04-29-2013, 04:18 PM||#3|
Join Date: Apr 2010
Training Exp: 5
Training Type: Strongman
Fav Exercise: Cable flyes
Fav Supp: Celltech
Good luck Mikey! Ill be following your progress inhere!
|04-29-2013, 04:46 PM||#5|
Moderation is for cowards
Join Date: Nov 2012
Location: N Ga Mountains
Training Exp: Started 5/2/11
Training Type: Powerlifting
Fav Exercise: Bench
Fav Supp: Johnny Walker
Always something good happening Mike, keep at it!
|04-29-2013, 04:56 PM||#6|
Join Date: Jan 2010
Location: Reading, Berkshire, UK
Training Exp: 5 years
Training Type: Powerlifting
Fav Exercise: Deadlifts
Fav Supp: Endurance BCAA
Good to see you back.
Don't call it a comeback
|04-30-2013, 11:35 AM||#7|
Bearded Beast of Duloc
Join Date: Jul 2009
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Welcome back Mike. The world was not the same in your brief time away.
|04-30-2013, 11:48 AM||#8|
Join Date: May 2012
Location: England UK
Training Exp: 2
Training Type: Fullbody
Fav Exercise: Benchpress
Fav Supp: protein powder
good goals smash them mike.
|04-30-2013, 11:49 AM||#9|
Join Date: Nov 2011
Training Exp: 2.5yrs
Fav Exercise: OHP
Hope the school stuff is all good,
I too am on 'operation get a more respectable deadlift' by the summer,
Let's hope we both get there and then some!
|Thread||Thread Starter||Forum||Replies||Last Post|
|Mike Mentzer teaches deadlift.||themaster2981||General Fitness & Health||8||02-04-2013 06:29 PM|
|JordanK91 - Want to look good by summer - Log||JordanK91||Training Logs||218||12-01-2012 07:55 AM|
|Mike Burgener on Japanese weightlifters and deadlift strength||BendtheBar||Articles||0||12-26-2011 09:32 AM|
|Summer Bodybuilding Workouts To Get A Lean Summer Body||Dork McSchlorp||General Board||0||06-22-2010 09:01 AM|
|sUMMER sLAM !!||kitarpyar||Training Logs||80||06-13-2010 04:51 PM|
|Thread Tools||Search this Thread|