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  1. #1
    Registered User LWW's Avatar
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    The Muther of Dead Lift Journal: Quarter 3 425# Minimum

    Lets say every quarter I add 20-25# to my Dead Lift routine and always hit that weight at minimum for 1 rep.

    Quarter 3 = 425# x 1 minimum.

    Lets see if I'm stud enough? Well, Q 3 is almost over, and I just began my commitment to 425#. so Q 4 might me late.


    Sat. Aug. 8

    Warm-up 26kg KB two-hand swings EMOM 10x10

    Squat-
    155 x few
    205 x few
    225 x 1
    245 x 12
    295 x 6
    325 x 1

    Dead Lift-
    245 x few (100# plates)
    295 x few
    335 x 2 (100's +45's)
    385 x 1
    *425 x 1 (100's +2-45's ea. side)

    Curls-
    89 x 10, no rest, 99 x 10, no rest 109 x 6

    Totally JACKED UP, can't PHUCKING wait till next week.

    What's this called hater? TRAINING, training for the DEAD LIFT!!!!

    Watch an average bear become a STUD here.
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  2. #2
    Registered User LWW's Avatar
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    Yeah, Yeah, second dead lift workout for this new commitment and I hit 10# over my minimum, my form didn't feel as dialed in as last week, so it felt a tad harder.

    Warm up-
    26kg KB two-hand swings, EMOM 10x10

    Dead Lift-
    245 x 2 (100's)
    295 x 2
    335 x 2 (100's + 45's)
    385 x 1
    *435 x 1 (100's +2-45's + 5 ea. side)

    Standing push press behind the neck-
    up to 189 x 1 with good negative back to the front.

    Front squat-
    209 x 1
    229 x 1
    239 x 1

    Curls
    89 x 5 (Biceps and achy from last week)
    99 x 5 cheat
    109 x 5 cheat
    119 x 3 cheat

    Not sure what I'll do next week on Deads, I'll either just stick to 425 x 1 depending on how 385 feels, it feels great I'll go over 435 or I may even use bumper plates for heavier weight, loading the bar to the ends with bumpers is an easier lift and deloads my sticking point.
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  3. #3
    Registered User LWW's Avatar
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    3 workouts in and we continue to go up, over 200kg today!

    Let me first tell you how entered the gym, I came in while the class before me was finishing trapbar deads, they had 330#, one guy says "your ready now, right" so I walked up and lifted it. Was there even any weight on the bar??????


    Warm-up
    26kg KB two-hand swings, EMOM 10 x 10

    Squats-
    135 x few
    205 x few
    245 x 10
    285 x 7
    315 x 1

    Dead Lift-
    Bumpers today, my training buddy was no show today (btw, he is moving in on 700#).
    315# x 2 (35#, 45#, 55# ea side)
    385 x 1
    *445 x 1
    I put a 45# and two 10# steel plates on the end, with collars, this filled the entire bar.

    Started to clean and press, but ran out of time, damn. oh well.

    I may shoot for 445 again next week.
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  4. #4
    Registered User LWW's Avatar
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    4th workout in, still looking good.

    26kg KB two-hand swings EMOM 10x10

    Started with Powercleans and presses, than my training partner started dead lifting.......

    Powerclean and press-
    135 x 1 x 1
    145 x 1 x 1
    155 x 1

    Dead Lifts-
    245 x few (100# plate ea. side)
    295 x few
    335 x 2
    395 x 1
    *445 x 1 (2-100's ea. side)

    Back to Powercleans and press-
    155 x 1 x 1
    160 x 1
    165 x 1
    170 x 1 x 1

    Curls-
    89 x 5, no rest, 99 x 5, no rest, 109 x 10

    Yeah baby, still ahead of my minimum, maybe go for 455 next week? We still got a good 4-5 workouts left in this quarter. I think 450 will be a good minimum for next quarter.
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  5. #5
    Registered User LWW's Avatar
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    I was not really planning this, but I decided to just go for it today, why only go to 455# when I can get a PR with 460#.

    Warmup
    26kg KB two-hand swings, EMOM 10x10.


    Dead Lift-
    Used bumpers today, the big guy was off today, actually he told me he'd no longer be Dead Lifting on Saturday anymore.
    Trained with another guy who can Dead Lift upper 400's very easily and can pull over 500.

    205 x few
    315 x few
    365 x 2
    405 x 1
    *460 x 1 PR!

    Paced around for a bit, taking it in, it's been a long time since I had a 1rep DeadLift PR, and it was grinder, the back was destroyed. The gym was gonna close soon.

    push press behind the neck up to 180 x 1

    Front Squat-
    180 x 1
    209 x 1

    Ran out of time, the first front squat was painful, the next was better.

    The back is healing fast, not sure what I'm doing next week? I may take a week off Deads, or I may do like 425-430#

    We'll see. I never ever said I couldn't take a week or two off from Deads, but if I decide to Dead Lift I must hit 425 x 1.
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  6. #6
    Registered User LWW's Avatar
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    Played it smart today, no deadlifting. I’m sure I could hit 425, but the back needs rest.

    Today I did 1arm KB snatches with 20kg, it took about 4 sets to get the feel of these.

    Power clean and presses, doubles in the press stating at 135# adding 5 each set until 165# that’s like 16 preses, I did 160 twice.

    Push press behind the neck, 179, 184.

    Front squat up to 234#
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  7. #7
    Registered User LWW's Avatar
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    Squat-
    135 x few
    185 x few
    225 x 10
    245 x1
    275 x 10

    Dead Lift-
    275 x 1
    325 x 1 ea
    385x 1
    *430 x 1

    Push press behind/ Front to up 175x 1 back/front
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  8. #8
    Registered User LWW's Avatar
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    I started Q 3 in August, after today I now know that a month and a half is not enough, this journal will need to go the full 3 months till November, you’ll read why.........

    I wonder if Arch Angel secretly reads my journal, he should, I got a good story here, Arch Angel has some goofy silly stuff in his.

    Today I was off to the gym thinking I was gonna squat in the 15 rep range, dead lift and curl, well I did dead lift........

    As soon I get there the gym owners younger bro was there looking for a Dead Lift partner, well here I was, he was all fired up today, he is 35 and still very immature, which is cool, normally he don’t train as heavy as me, but he has pulled more than me sumo style.

    The brothers are Phillino and holy fuk the gym was humid just like phillipines so I made my jokes, I mean fuk guys? It’s how do you make it this uncomfortable in there on a somewhat cool day.

    I begin with KB snatched which didn’t last long, kid is at 225 dead’s already and about go to 315........

    Dead Lift
    225 x 2
    315 x 2
    365 x 2
    405 x 1 easy enough but rushed and drenched in sweat.
    *440 x 1 longest pull I’ve ever done, fuk me.

    The kid hits 520 sumo and throws the bar down with absolute loudness!

    My back is trashed.....

    375 x2 slow as fuk x 1 slower as fuk.

    Now gotta do front squats for back rehab.

    139 x 3 standing presses
    144 x3
    144 x 4 slight push easy
    149 x 1 press easy

    Front squat up to 239 x1
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  9. #9
    Humble Megalomaniac ElrondHubbard's Avatar
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    Say what you like, LWW, your push-press is a worthy achievement, I admire it greatly.

    As to the deadlift, will I ever approach your levels there? I dunno, but it gives me something to aspire to. Pretty sure you've got better numbers ahead yourself.
    I'm out, standing in my field.

    65 and still a newbie.
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  10. #10
    Registered User LWW's Avatar
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    Originally Posted by ElrondHubbard View Post
    Say what you like, LWW, your push-press is a worthy achievement, I admire it greatly.

    As to the deadlift, will I ever approach your levels there? I dunno, but it gives me something to aspire to. Pretty sure you've got better numbers ahead yourself.

    Hi El, well I try to stay more on the strict side versus push press but they are just OK lol, nothing worthy at all lol.

    2nd paragraph, that’s how to look at it, and that’s how I’m trying to look at my overhead presssing.
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  11. #11
    Registered User LWW's Avatar
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    Still need to rehab the back, it actually felt good and I was gonna DL, but couldn’t do a single back squat without pain, so I need to keep squats easy too, if not this journal dies...........

    kB snatches

    Squat-
    135
    185
    225
    250 x 13
    295 x 2
    295 x 3
    Last rep was the best.

    Behind the neck push press-
    135
    145
    165
    185
    190
    190
    Happy to get through the 180s!

    Overhead press from rack 135 x 6
    I’m weaker from the rack, I get momentum from a powerclean.
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  12. #12
    Humble Megalomaniac ElrondHubbard's Avatar
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    Killer behind the neck stuff! You're in rare company on that lift.

    Good luck on the back, I know how hard it can make everything else.
    I'm out, standing in my field.

    65 and still a newbie.
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  13. #13
    Registered User LWW's Avatar
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    Back on track......

    Walked in the gym 315 was on the bar already and I brought in habaneros.

    Dead Lift-
    315 x2
    315 x 1
    335 x1
    Ate a hobanero.......
    365 x 1 blasted
    Pouring sweat but got an ass kick.......
    405 x 1
    *425 x 1

    12” log clean and press
    152
    162
    162
    167
    167
    Each rep got easier.

    Front squat up to 209

    Running out of time........

    Curls
    89 x 5, no rest, 99 x 5, no rest, 109 x 5, little rest, 119 x 6, no rest 129 x 5
    Blasted.
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  14. #14
    Registered User LWW's Avatar
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    El look at the views in this journal with post ratio, pretty damn impressive, Trump would raise a eyebrow, but not proud yet.

    Anyway, it started as the perfect day, no pain in squats, then I did 2 reps in the Dead Lift with 315, I hyperextended at lockout and my lower back blew out???? I continued on and still hit 405 that was not a problem, walking is tough and arching my back is painful, I had to pass on 425 today due to undue pain...........

    Squats-
    135 x few
    185 x few
    225 x 10
    245 x 1
    280 x 12 EASY, TOO EASY, could've done 15+

    Dead Lift-
    315 x 2 blew-out lower back?????
    did some front squats
    315 x 1 EASY
    335 x 1 EASY
    345 x 1 EASY
    Ate a Habanero
    365 x 1 EASY
    385 x 1 EASY
    405 x 1 EASY (no belts) with a blown back.

    Push press behind the neck, slow negative to front-
    139 x 1
    159 x 1
    169 x 1
    189 x 1
    194 x 1
    199 x 1 (PR?)

    I need to do neck bridges and side bends all day now to heal up.
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  15. #15
    Registered User LWW's Avatar
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    The powers to be (life) got in the way of gym time today, but I suppose it was meant to be, as my lower back still needs care. I got the gym about an hour late, which only gives me 40 minutes. I decided to not Dead Lift today.

    I began back squats nursing my back and didn't feel any pain, I left the squat rack in better shape than coming in, that's a plus!

    Squat (below parallel)-
    135 x 5
    185 x 5
    225 x 10
    245 x 1
    269 x 14

    Squatting while nursing the back is a lot harder, at rep 14 it was starting to get tough, had I been 100%, this would have been a 16+repper.

    Powerclean and Press
    115 x 2-presses
    135 x 2-presses
    145 x 2-presses
    150 x 2-presses
    155 x 2-presses

    Ran out of time.....
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  16. #16
    Registered User LWW's Avatar
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    Making up for only hitting 405 during my back strain, I Dead Lifted today, it was calling my name. The back felt awesome today.

    Dead Lift- no peppers today, just load and lift, this took 15 minutes with loading and unloading.
    Home workout.
    220 x 1
    320 x 1
    340 x 1
    370 x 1
    390 x 1
    *425 x 1

    Ok, I’ve still got a couple weeks, but since I got a late start I’m only going to 430 for the remainder of the year.

    Adding 20-25 each quarter ain’t gonna happen, but I will add something every quarter.

    Today that 425 was smooth, and zero back pain/aches.

    I also did bent presses today, which I say helped.
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