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Old 04-29-2013, 04:00 PM   #1
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Default 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

Deadlift:
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,
1x 315
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.

315:
First set of 225x 10:
Last set 225x 10:
315 Deficit single:

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.

We'll see.

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.
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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
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Old 04-29-2013, 04:03 PM   #2
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Great work Mike! Sounds like you have solid goals, now smash!!!
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Old 04-29-2013, 04:18 PM   #3
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Good luck Mikey! Ill be following your progress inhere!
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Old 04-29-2013, 04:45 PM   #4
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Good to see you back. I like the plan, Smash Away.
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Old 04-29-2013, 04:46 PM   #5
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Always something good happening Mike, keep at it!
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Old 04-29-2013, 04:56 PM   #6
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Good to see you back.
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Old 04-30-2013, 11:35 AM   #7
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Welcome back Mike. The world was not the same in your brief time away.

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Old 04-30-2013, 11:48 AM   #8
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good goals smash them mike.
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Old 04-30-2013, 11:49 AM   #9
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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!
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Old 04-30-2013, 01:35 PM   #10
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Nice plan, time to smash.
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