Deadlifts, Overhead presses, and more deadlifts + conditioning

1. Deadlift (425lbs training max-- somewhat conservative)

205 x 5
255 x 2 sets of 5
300 x 2 sets of 4
320 x 4 sets of 3 (Video of one set -- Both Kim and I)

2. Overhead strict press

65 x 4
90 x 4
110 x 4
135 x 4
135 x 4 (Kim did them with leg drive)

My set

Kim's set

3. Deadlift off boxes



205 x 5
255 x 2 sets of 5
315 x 2 sets of 3 (increased by 5% and lowered the reps by 1 for each set)
340 x 2 sets of 3 (my back couldn't take it anymore so I put the bar on the floor and did them that way)
340 x 2 sets of 3

set of 340lbs deadlifts off box

340lbs x 3 off the floor

4. Seated cable rows

100 x 12
80 x 2 sets of 12

5. Pull ups

4 sets of 2 reps

6. Plate pushes

4 sets of 20 yards or whatever it is  w/45lb plate (1 minute rest between sets)

Powerlifting Training Outline

After experimenting with a somewhat high frequency routine, I have a new found love for full body routines so therefore, I am going to do one of Boris Sheiko's prep routines:

Sheiko #37-- Designed to build up the Squat, Bench press and Deadlift

Gonna try and program some overhead presses in there once a week.

For G.P.P-- I'm gonna be walking at least 4-5 days a week

Nutrition-- Probably gonna cycle my carbs although calories will be a problem so I'm probably just gonna eat a bit less than I do now, instead of trying anything crazy/stupid.

1 WEEK

1 day (Monday)

1.Bench press 50% 5Х1,60% 4Х2,70% 3Х2,75% 3Х5.(34)
2.Squat 50% 5Х1,60% 5Х2,70% 5Х5.(40)
3.Bench press 50% 6Х1,60% 6Х2,65% 6Х4.(42)
4.Flat dumbbells “flies”10Х5.
5.”Good mornings” (standing) 5Х5.
Total: 116 lifts

3 day (Wednesday)

1.Deadlift 50% 5Х1,60% 5Х2,70% 4Х2,75% 3Х4.(35)
2.Incline bench press 4Х6.
3.Dips 5Х5.
4.Deadlift from boxes 50% 5Х1,60% 5Х2,70% 4Х2,80% 3Х4.(35)
5.Squats “Scissors” 5+5Х5.
6.Abs 10Х3.
Total: 65 lifts

5 day (Friday)

1.Bench press 50% 7Х1,55% 6Х1,60% 5Х1,65% 4Х1, 70% 3Х2,75%  2Х2,70% 3Х2,65% 4Х1, 60% 6Х1,55% 8Х1,50% 10Х1.(66)
2.Flat dumbbells “flies”10Х5.
3.Squat 50% 5Х1,60% 4Х2,70% 3Х2,75% 3Х5.(34)
4.French press 10Х5.
5.”Good mornings” (seating) 5Х5.
Total: 100 lifts
Total in a week: 286 lifts
 

2 WEEK

1 day (Monday)

1.Squat 50% 5Х1,60% 4Х2,70% 3Х2,80%2Х5.(29)
2.Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х6.(27)
3.Flat dumbbells “flies”10Х5.
4.Push ups on the floor with weight (hands shoulders wider) 10Х5
5.Squat 55% 3Х1,65% 3Х1,75% 3Х4.(18) 
6.”Good mornings” (standing) 5Х5.
Total: 74 lifts

3 day (Wednesday)

1.Deadlift till knees 50% 4Х1,60% 4Х2,70% 4Х4.(28)
2.Bench press 50% 5Х1,60% 5Х2,70% 4Х5.(35)
3.Flat dumbbells “flies”10Х5.
4.Deadlift 50% 4Х1,60% 4Х1,70% 3Х2,75% 3Х5.(29)
5.Squat “scissors” 5+5Х5.
Total: 92 lifts

5 day (Friday)

1.Squat 50% 4Х1,60% 4Х1,70% 3Х2,75% 3Х6(29)
2.Bench press 50% 6Х1,60% 5Х1,70% 4Х2,75% 3Х2,80% 2Х2, 75% 4Х1,70% 5Х1,60% 6Х1,50% 7Х1.(51)
3.Flat dumbbells “flies”10Х5. 
4.Triceps 10Х5.
5.Squat 55% 3Х1,65% 3Х1,75% 2Х4.(14) 
6.”Good mornings” (seated) 6Х5.
Total: 80 lifts
Total in a week: 246 lifts

3 WEEK

1 day (Monday)

1.Squat 50% 5Х1,60% 4Х2,70% 3Х2,80% 3Х5.(34)
2.Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х5.(30)
3.Flat dumbbells “flies”10Х5.
4.Push ups with weight 10Х5.
5.Squat 50% 5Х1,60% 5Х1,70% 5Х5.(35)
6.”Good mornings” (standing) 5Х5.
Total: 99 lifts

3 day (Wednesday)

1.Deadlift till knees 50% 4Х1,60% 4Х1,70% 4Х2,75% 4Х4(32)
2.Bench press 50% 6Х1,60% 5Х1,70% 4Х2,75% 3Х2, 80% 2Х2,75% 3х2,70% 4Х1,65% 5Х1, 60% 6Х1,55% 7Х1,50% 8Х1.(65)
3.Flat dumbbells “flies”10Х5.
4.Deadlift from boxes 60% 5Х1,70% 5Х2,80% 4Х4.(31)
5.Squat “Scissors” 5+5Х5. 
6.Abs 10Х3.
Total: 123 lifts

5 day (Friday)

1.Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х5.(25)
2.Squat 50% 5Х1,60% 5Х1,70% 5Х2,75% 4Х5.(40)
3.Bench press 50% 6Х1,60% 6Х2,65% 6Х4.(42)
4.Flat dumbbells “flies”10Х5.
5.”Good mornings” (standing) 5Х5.
Total: 107 lifts
Total in a week: 329 lifts

4 WEEK

1 day (Monday))

1.Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х2, 85% 2Х3.(27)
2.Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х5.(30)
3.Flat dumbbells “flies”10Х5.
4.Dips 8Х5.
5.Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х4.(23)
6.”Good mornings” (standing) 5Х5.
Total: 80 lifts

3 day (Wednesday)

1.Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х2, 85% 2Х3.(27)
2.Deadlift 50% 4Х1,60% 4Х1,70% 3Х2,80% 3Х2, 85% 2Х3.(26)
3.Bench press 55% 5Х1,65% 5Х1,75% 4Х4.(26)
4.Flat dumbbells “flies”10Х5.
5.Squats “Scissors” 5+5Х5.
Total: 79 lifts

5 day (Friday)

1.Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х6.(33)
2.Bench press 50% 5Х1,60% 5Х1,70% 5Х5.(40)
3.Flat dumbbells “flies”10Х5.
4.Dips 8Х5.
5.”Good mornings” (seating) 5Х5.
6.Abs 10Х3.
Total: 73 lifts
Total in a week: 232 lifts
Total in a month: 1093 lifts

Recovery: Push ups, inverted rows and jump rope

1. Jump rope

6-7 (I lost count) sets of 1 minute

1 minute rest between sets

2. Push Ups super set with inverted rows

2 sets of 10

Week 1, Day 1: Bench and Squat

1. Floor presses, worked up to 205x1, 135x3, 155x3, 170x6

2. Squats worked up to 315x3



That was just the warm up. Here's the real work. I set my training maxes 10% lower than they actually are:

1. Close Grip Bench Press (205 max)

100 x 5
125 x 2 sets of 4
145 x 2 sets of 3
155 x 3 sets of 5

2. Squats (315 max)

175 x 5
210 x 2 sets of 5
225 x 5 sets of 5

3. Close Grip Bench Press

105 x 6
125 x 2 sets of 6
135 x 4 sets of 6 (I accidentally hit the j hooks on my last set so it ended up being) 3 sets of 6, 1 set of 4, 1 set of 2

4. Pull ups

4 sets of 2 reps



Will do more assistance work on Sunday.

Squats, Push Presses, Deadlifts

1. Squats

Worked up to easy 335x1


2. Push Presses

Worked up to 205x1 (Both my brother and I)

3.Deadlifts

Worked up to 360x1

Kim worked up to 405x1

Push Presses, Squats, Power Cleans

10th session in a row of squatting

1. Push Presses
Bar x 10
90 x 2x2
110 x5
135 2x5
155 2x3
170 3x3


2. Squats

Bar x 8, 8, 5
90 x 2 x 3
135 x 3
155 x 1
185 x 1
205 x 1
225 x 2
230 x 5
280 x 3
320 x 3 (belt)

225 x 2
245 x 1
270 x 1
290 x 1
315 x 1
225 x 1
270 x 1
315 x 1
325 x 1 (belt)
350 x 1 (belt)

Kim (my brother): worked up to 335 x 1 with roughly the same rep scheme as me (other than 350)

320lbs x 1 (Kim)

325lbs x 1 (Kim)

335lbs x 1 (probably shouldn't have done this rep because it was a grinder but ok, I know that his minimum number to hit each day is probably around 305-315)



3. Power Clean

Worked on technique and up to 185lbs x 1 (working to keep the hips low


4. Pull ups

3x 2 reps

5. DB Bench

75lbs x 5
80lbs x 5

6. DB rows

100lbs x 8, 8

Light Squats, Push Presses, Cleans and Deadlifts

1. Light Squats

Bar x 8
90 x 3
135 x 3
155 x 1
185 x 1
205 x 1
225 x 2
245 x 1
270 x 1
290 x 1
225 x 2
245 x 1
290 x 1
315 x 1
335 x 1 (belt)

225 x 1
245 x 1
270 x 1
290 x 1
315 x 1
290 x 2
270 x 1
245 x 2


2.Push Presses

Worked up to easy 225x1

3. Power Cleans

Worked up to 185lbs x 1

4. Deadlifts

Worked up to 385lbs x 1

5. Neck extensions and flexions

45lbs x 3 x 12 (extensions)

25lbs x 3 x 12 (flexion)

6. DB Snatches

Worked up to 100lbs x 1


Notes: Headache from 20 rep squats is really bothering me. I might need to take it easy this week... Hate this...

SQUATS, Push Presses and Chins

1. Squats

Bar x 2 sets of 8
90lbs x 3
135lbs x 3
155x1
185x1
205x1
225x2
245x1
270x1
290x1
270x1
225x2
245x1
270x1
290x1

Squat hell:

315x5
30 seconds rest
315x3
30 seconds rest
270x1 (no video)
30 seconds rest
250x10
30 seconds rest
225x20

--laid on the floor after this, felt like dying then I rested a few minutes and did some push presses whilst my head felt like blowing up.


2. Push Presses

135x1
155x1
185x1
205x1
135x2 strict press

3. Pull ups

3 sets of 2 reps (yes, not a typo. Going to do this 3x a week and progress next week)

4. Neck work

45lbs x 2 sets of 12 of neck extensions and flexions

5. Barbell wrist curls

2 sets of 20, 15 w/ 45lbs bar

DB Snatches, Back Squats, Deadlifts,Chins & Rows

Weight: 217.6lbs (98.9kg)

Shoulder/pecs felt like shit today so I tried to do some shoulder prehab work-- muscle snatches etc to really work on them.

 Warm up--
DB Snatches
40lbs x 3
50lbs x 1
60lbs x 1
70lbs x 1
85lbs x 1
100lbs x 1 (Video)

Batman Training: A good exercise to train the upper cut needed to knock out thugs.


Squats:
Bar x 8
90lbs x 3
135x3, 3
155x1
185x1
205x1
225x2
245x1
270x1
290x1
315x1
325x1 (beltless PR)

Video of 325lbs beltless Squat

345lbs x 1 x 2 sets (video of the second rep)

Batman Training: The most important lift to train, if you're not squatting... you're not training at all.

Deadlift:

225x1 (double overhand)
245x1 (double overhand)
270x2 (double overhand)
290x1 (double overhand)
315x1 (hook grip) -- all beltless up to this point
360x1 (belt)
385x1 (belt)
405x1 x 2 sets (belt)

Batman Training: Crime fighting takes a toll on your body and if you're not strong in every part of your body. You might as well prepare your funeral.

Chin Ups:


15 total reps


Seated cable Rows:

80lbs x 10
100lbs x 10
80lbs x 10

Batman Training: Some back work needed when you're hanging on a ledge or something.

Cleans, Front Squats, Back Squats

1.Cleans

185 x 6 singles

4 full cleans and 2 power cleans

2. Front Squats

Worked up to 245 x 1 and it felt HEAVY.. I thought it wouldn't be a good day today

3. Back Squats


245x1, 270x1, 225x3, 225x3, 225x3 (I was gonna settle for more triples @ 225-245x3... can't always squat heavy right??? No. I didn't like that idea so I bumped the weight up some)

245x1, 270x1, 290x1, 315x1, 270x1, 225x1, 245x1, 270x1, 290x1, 315x1 (All beltless), 360x0 (didn't even try the concentric portion... lowered it and then realized there was no way i was gonna be able to squat this today.)

225x1, 270x1, 290x1, 315x1(belt)

Video of my 315 squat (beltless) today after squatting for like 5 sessions in a row. It felt a lot faster than last time.

Squats, Push Press, Deadlifts

Power Snatches-- Warm up

115lbs x 3 reps & some overhead squats with the bar



1.Squats

135x5, 155x2, 185x1, 205x1, 225x2, 245x1, 270x1, 290x1, 315x1 (All beltless)

335x1 (belt)

290x1 (beltless), 315x1 (belt), 225x 2 sets of 5 reps


2.Push Press

Worked up to 225x1 (20lb PR!)

135x2, 155x2, 180x2, 205x1


3.Speed Deads

Worked up to 290 x 2 before ripping one of my calluses on my hands and since the reps didn't feel fast enough, I stopped.

4.Barbell Bicep curls super set w/ Barbell upright rows & Chest supported rows

a. BB Curls
65 x 10
75 x 8
65 x 6

b. Upright rows

3 sets of 8 with bar

c.  Chest supported rows
 1 set of 10 with 25lbs, 3-4 sets of 10 with 35lbs

5. Seated Cable rows

2 sets of 10 reps with 80lbs

Cleans, Push Presses & Squats

I strained my pec a bit last week when I benched so now I can't bench so I'm just doing cleans, overhead press, squats, front squats, chins etc.

1.Clean and Jerk

*Worked up to 205x1

135x3, 155x3, 135x3, 135x3, 135x3 Cleans

2. Push Press

* Worked up to 205x1

135x3, 155x3, 135x3, 135x3, 135x3


3. Squats (Beltless)

* Worked up to 315x2 singles (Beltless) and then a 315x1 with a belt

(135x3, 155x2, 180x1, 205x2, 225x2, 245x2, 270x2, 295x1, 315 singles)

Down sets: 135x2, 155x1, 180x1, 205x1, 225x1, 245x1, 270x1, 295x5

2nd Single with 315 (beltless)


4. Weighted Chin ups

3 sets of 4 reps w/ 5lbs lol.


Weighed 215lbs today.

Dog Shit Day (Whatever)

• 
  
  1.Snatches 135x 3 singles
  
  
• 2.Clean and jerk work up to 185lbs x 2-3 singles
  
  
  
  
• 3. 185lbs push press x 3 singles and 1 single @ 205lbs
  
  
  4. Front squats up to 245x1 
• 
  
  5.Deadlifts up to 405x1 
  
  
  6. 2 sets of 2 @ 225 back squat
  
  
  7.100lbs x 20 dumbbell rowS
  
  
  8. A few chins

5/3/1 Bench (Upright Rows, Snatches, Front Squats and Back Squat Singles)

5/3/1 Bench

155x3
180x3
200x3

Shoulder felt like shit benching in the squat rack.


Upright Rows

65lbs x 10 x 2


Clean grip snatches (First time doing these)

2 sets of 2 @ 135lbs

Hang Snatches (First time)

Front Squats

Worked up to 270lbs (PR +25lbs) and 295lbs (PR +50lbs)

Then I went crazy and worked up to 315lbs back squat and did it for like 10 singles. Maybe more... I don't remember.

5/3/1 Training (Power Clean, Squats, Push Presses) and Form Breakdown

Weighed 217.4lbs today.

Final day before deload week (Haven't really taken one for 4 cycles. Only took deload days.)


5/3/1 Power Cleans, Squats and Push Presses

5/3/1 Power Cleans (My first cycle for power cleans) -- Training max 190lbs

140lbs x 5
160lbs x 3
185lbs x 1 (PR-was supposed to be 180lbs but then I bumped it up to 185)

5/3/1 Squats

250lbs x 5
285lbs x 3
320lbs x 3(PR-- Did 315lbs x 5 last week)

5/3/1 Push Presses

140lbs x  5
160lbs x 3
185lbs x 6 (PR-Was supposed to be 175 but I bumped it up to 185lbs again haha)

BB Strict Press 90lbs x 10, 65lbs x 10
3x3 Weighted Chin Ups with 5lbs (Next session-- 3x4 w/ 5lbs-- I will add 2.5-5lbs when I get 3-5x5)
Lat Pull Downs 120lbs x 15, 150lbs x 8, 5, 3 Rest Pause

Conditioning:

90lbs x 2 rounds (Video of 1 round)

45lbs x 4 rounds

Form Breakdown

I've been criticized a few times about my lifting form (and I admit it's not textbook perfect) but what people seem to fail to understand is that if you are maxing out (be it a 1RM or a 5RM), your form isn't going to be perfect.


Jim Wendler: "The biggest myth is that you'll have perfect form when doing a rep max. If it's a true rep max, not a set of 5 reps but a 5RM, your form isn't going to be perfect. This is because it's a REP MAX. If your form was perfect, I doubt it was a true rep max or if you even tried that hard in the first place.

The problem lies in the fact that there are people who want feedback on their videos during a rep max set and want to know what the problem is with their form. This is fine, except that there are going to be flaws, and there should be flaws.

In other words, unless you're putting your body in such a position that an injury will occur, or doing something seriously wrong (like squatting with the bar on your forehead or benching with your ass 3 feet off the bench), you're probably okay." (Jim Wendler Talks Big Weights - T-Nation)

Chaos and Pain (Jamie Lewis): "Stop worrying about your form, already. Brute strength will get you pretty fucking far. The more weight you lift, the more strength you'll gain, and the bigger you'll get. Frankly, lifting with biomechanically disadvantageous form will likely force you to stimulate more muscle fibers due to the fact that it's not the most efficacious manner in which to lift. You can perfect your form later- the majority of you should just shoot for good"

Maybe it's because of this which I guess you can say is really shit form lol:

Now... don't get me wrong, I'm not advocating form that's so bad that you'll get injured but people are just damn crazy when they think they should look like they're in a textbook all the time. If you want to stay weak, feel free to... Just get the fuck off my blog. I'm not planning to be skinny and weak for the rest of my life. It's not good for you.

5/3/1 Training

My name is Howard and I will be writing my training log here. I've been on 5/3/1 for 4 training cycles with the following results:

Squat: 315x1 to 360x1
Close Grip Bench Press (index fingers on smooth): 200x1 to (easy) 225x1
Deadlift: 360x1 to 425x1
Push Press: 180x1 to 200x1 (Strict Press: 135x1 to 135x10)


Goals for next year:

Squat: 405
CGBP: 270
Deadlift:500
Push Press 225

425lbs Deadlift




360lbs Squat




200lbs Overhead Press






No video for the bench press