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Old 04-16-2015, 08:21 PM   #1
stayaggro
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Join Date: Apr 2013
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Default Road To 600# Pull @ 198

About a month ago, I pulled my all time best deadlift of 525 at approximately 215lbs body weight. I don't want to stop there, I want a triple body weight pull. As my shoulder heals (just a bit tweaked, can't perform full ROM bench press) I plan to diet down to the 198 class and compete in some Deadlift Only competitions. On June 6th, I'll be competing in the Deadlift Only portion of the 2nd Annual Ozark Open Championships sanctioned by the APA. I hope to at least pull in the mid-500's in the 198 Drug Tested Class. I'm following what would be a four day, upper/lower split, however I've devoted what would be my second upper day to deadlift assistance as I only want to press once a week until my shoulder's feeling up to par.

Day One - Squat and Deadlift - Lockout Focused
Deadlift - 6x2 (double progression, weight progressed on how smooth all sets are as opposed to just completing the required reps)
Box Squat - 5 x 30 Rep Goal
Pendlay Row - 5 x 30 Rep Goal
Power Shrugs - Heavy Triples
Extra Trap/Upper Back Isolation

Day Two - Press
Overhead Press - 6x2 (same as DL progression)
BTN Push Press - 5 x 25 Rep Goal
Dumbbell Bench Press - 3x5
Triceps/Shoulder Isolation

Day Three - Squat and Deadlift - Leg Drive Focused
Squat - 6x2 (same as DL progression)
Deadlift - Speedy/Technique Singles at ~80%, Straight Weight
Leg Press - 3 x 50 Rep Goal
Ham String/Quad Isolation

Day Four - Assistance Work
Heavy Abs, Grip Work, Neck Work, Curls, Extra upper back and rear delt work ....

Wish me luck, or don't. Either way, I'm going to get lean and pull a shit-load of weight off the floor. I'm sure I'll post what I'm eating, training videos, and aggressive music. Thanks for tuning in! - Tyler
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Follow my training log on the road to a 600 pull @ 198
Current Deadlift: 525 @ 215
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Old 04-17-2015, 12:01 AM   #2
yangwenbin
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Simple and brutal program! Wish you luck, Tyler! Very strong pulling!
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Old 04-18-2015, 05:23 PM   #3
stayaggro
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Default

Quote:
Originally Posted by yangwenbin View Post
Simple and brutal program! Wish you luck, Tyler! Very strong pulling!
Thank you. Squatting more than once a week helps my deadlift and I'm hoping that simply deadlifting more will hone my technique.

Friday
Squat - 355 x 2 x 6 sets ... all sets were smooth, though I need to work on staying tight out of the hole.

Deadlift - 405 for 6 singles, working on speed and technique off the floor.

Leg Press - 1 plate per side for 3 high rep sets. Soft lockout for increased TUT.

Laying Hamstring Curl - 3x20


Tonight's assistance night! I've never had a day dedicated to small shit. I think it'll be fun.

On the radio on the drive home from work, I liked it:


Training to this lately:
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SEMO Justice.
Follow my training log on the road to a 600 pull @ 198
Current Deadlift: 525 @ 215
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Old 04-18-2015, 08:27 PM   #4
stayaggro
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Join Date: Apr 2013
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Posts: 131
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Training Type: ARGH!!!
Fav Exercise: BTN Push Press
Fav Supp: Black Coffee
Reputation: 4213
stayaggro has made some very good postsstayaggro has made some very good postsstayaggro has made some very good postsstayaggro has made some very good postsstayaggro has made some very good postsstayaggro has made some very good postsstayaggro has made some very good postsstayaggro has made some very good postsstayaggro has made some very good postsstayaggro has made some very good postsstayaggro has made some very good posts
Default

As I sip my Diet Mountain Dew and munch on imitation seafood salad, I can't help but ponder a few things:

The Violent Femmes are a great band.
Rice Pilaf is good, I'm going to learn to make it.
Why, in the name of all things unholy, are "bulletproof cores" and rear delts so important to what I'm trying to accomplish? Why are tree-trunk necks and forearms so damn cool? Because Assistance work is THE MOST BORING THING EVER! I like grip work, but anything past that is just a chore. I'd rather power clean for an hour.

Anyway, Tonight:

Supersets:
-EZ Bar Curls/GHD Situps - 7 sets
-Lat Pulldowns/Weighted Situps - 3 sets
-Hex DB Pinch Holds/Face Pulls - 5 sets

-Work up to max DB Pick - 35lb with the right hand, 30lb with lefty
-Some bumper plate pinching and reeves deadlifts/one arm snatches with a bar somebody left loaded. Somebody came in and started playing really terrible music, and I took my leave.
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Follow my training log on the road to a 600 pull @ 198
Current Deadlift: 525 @ 215
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