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Post by mateo on May 2, 2006 17:30:11 GMT -5
I am doing a USAPL push/pull on July 8th and my deadlift goal for that meet is 555. I am sitting at a 479 deadlift. I will post my 2 leg workouts for the week one deadlift and one squat. I will try to post some video as well.
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Post by mateo on May 2, 2006 19:15:45 GMT -5
First workout
Light Squats 1. 185x5 2. 195x3 3. 205x3 4. 220x3 5. 195x3
Goodmornings 5 rep max 1. 135 2. 170 3. 200 4. 225 5. 250 6. 275
Weighted Roman chair sit ups 4x6 1. 30 2. 40 3. 50 4. 55 Dumbbell Hand Squeezes (Crush grip) 4x10 1. 50 2. 55 3. 65 4. 75 Speed deads (sumo style) 50% 10x1 235 (10x1)
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Post by mateo on May 2, 2006 19:18:58 GMT -5
Workout 2 Straight leg deadlift(Standing on a 5 inch box) 3x10 1. 215 2. 215 3. 215 Powershurgs 5x3 1. 315 2. 335 3. 345 4. 360 5. 385 Weighted sit ups 4 x 12 1. 35 2. 45 3. 60 4. 70 Hamstring curls 3x5 1. 115 2. 130 3. 145
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Post by mateo on May 2, 2006 19:38:32 GMT -5
3rd workout Light squats working up to some moderately heavy singles(Done raw without a belt) 1. 195x5 2. 205x3 3. 220x3 4. 230x3 5. 275x1 6. 315x1 7. 205x5 Highbar Goodmornings 5x3 1. 135 2. 170 3. 185 4. 205 5. 220 Dumbbell Side bends4x12 1. 50 2. 55 3. 65 4. 75 One hand Plate pinches 4x10second hold 1. 20 (2-10pound plates) 2. 25 (2 - 10's, 1- 5) 3. 30 (3 - 10's) 4. 30 (3 - 10's) Speed deads (sumo Style) 55% 6x1 260 (6x1)
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Post by mateo on May 2, 2006 19:43:29 GMT -5
4th workout Straight leg deads(Off 5inch box) 3x10 1. 230 2. 230 3. 230 Dumbbell shrugs 3x20 1. 60 2. 65 3. 70 One legged Hamstring Curls 3x5 1. 85 2. 100 3. 100 Old Bar sleeve hold (Crush/hold grip) 4x10 seconds 1. 50 2. 75 3. 100 4. 125 Ab Pulldowns 5x12 1. 50 2. 70 3. 85 4. 100 5. 115
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Post by mateo on May 2, 2006 19:48:20 GMT -5
5th workout Squat Cycle 1. 95x5 2. 145x4 3. 205x3 4. 260x2 (Belt on from here) 5. 325x2(Knee wraps) Safety Bar Goodmornings 5x2 1. 155 2. 170 3. 190 4. 200 5. 225 Speed deads(sumo) 60% 6x1 285 (6x1) Reverse Cable Sidebends 4x12 1. 40 2. 50 3. 50 4. 50
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Post by mateo on May 3, 2006 17:33:04 GMT -5
6th workout (switched squat and deads day for this week) Squat Cycle(week 2) 1. 115x5 2. 160x4 3. 215x3 4. 275x2 5. 330x5(knee wraps) High Bar Goodmornings 5x5 1. 135 2. 165 3. 185 4. 205 5. 215 Speed deads(ultra wide sumo) 50% 6x1 235 (6x1) Cable Side bends4x12 1. 40 2. 70 3. 100 4. 130
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Post by darracq on May 4, 2006 18:10:30 GMT -5
Looks good. I might do some deads tomarrow. I havent done them in a couple months. I did 400 raw after a 5 week cycle. I am probably aound 360 now. I am 6 feet tall and 167 or so, skinny lol.
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Post by mateo on May 4, 2006 18:44:38 GMT -5
if you got long arms you can pull.
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Post by darracq on May 5, 2006 10:20:38 GMT -5
My finger tips hang down to about mid thigh at most so i dont know if thats good or not.
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Post by mateo on May 8, 2006 14:20:14 GMT -5
7th workout Straight leg deadlift (Off a 5in. box) 3x10 (Video posted in Video Section) 1. 245 2. 245 3. 245 Power Shrugs 5x3 1. 335 2. 350 3. 370 4. 395 5. 405 Glute/Hams 3x10 1. 10reps 2. 10 3. 10 45 lb. plate hand squeeze (Crush Grip) 4x10 1. 10 reps 2. 10 3. 10 4. 10 Spread Eagle sit ups 4x12 1. 5 2. 5 3. 5 4. 5
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Post by mateo on May 9, 2006 20:29:21 GMT -5
Straight leg deadlift (off 5in. box) 3x5 1. 265 2. 265 3. 265 Dumbbell shrugs 3x20 1. 70 2. 70 3. 70 Hamstring curls 3x5 1. 100 2. 130 3. 160 Hex Head dumbell hold 4 x 10sec. 1. 25 2. 30 3. 35 4. 40 x 6 seconds Weighted sit-ups 4x12 1. 50 2. 55 3. 60 4. 65
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Post by mateo on May 14, 2006 12:47:47 GMT -5
9th Workout Squat 1. 115x5 2. 165x4 3. 225x3 4. 280x2 5. 340x3(knee wraps) Back Extension 3x10 1. 10 2. 10 3. 10 Speed deads(ultra wide sumo) 55% 6x1 265 (6x1) Hanging side raises 3x12 1. 12 2. 12 3. 12
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Post by mateo on May 16, 2006 17:42:23 GMT -5
10th Workout SLDL (off a 5 inch box)3x5 1. 280 2. 280 3. 280 Rack Deadlifts 2x3 1. 405 2. 405 Barbell Shrugs 5x5 1. 315 2. 335 3. 350 4. 365 5. 375 One legged hamstring curls 3x5 1. 60 2. 70 3. 100 Dumbbell Crush Grip 4x10 1. 45 2. 60 3. 70 4. 70 Ab Pulldowns 4x12 1. 85 2. 115 3. 130 4. 145
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Post by mateo on May 25, 2006 7:42:13 GMT -5
Sorry I am late on getting the workouts posted should have them up tonight.
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