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...