NYCmitch25

Hey guys,
I ran this for 8-10 weeks to break 600lb deadlift. I thought it was pretty good so I thought i would share it. I would recommend taking a week off from deads b4 starting it unless your arnent lifting heavy. I thought %80 was tought to start at. I kept it on an index card in my gym bag. I only ate food and used creatine. I was not suppose to do heavy squats but rather use leg press. I used it for squats too to break 495.

__________________
"I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds." - Rollins

NYCmitch25

Ref. chart

80% - 480
85% - 510
90% - 540
95% - 570
100% - 600
105% - 630

The Program (given to me by a friend)
sets, reps, & wt percentage
Wk1 - 6 x 3 @ 80%
Wk2 - 6 x 4 @ 80%
wk3 - 6 x 5 @ 80%
wk4 - 6 x 6 @ 80%
wk5 - 5 x 5 @ 85%
Wk6 - 4 x 4 @ 90%
wk7 - 3 x 3 @ 95%
wk8 - 1 x 2 @ 100%
wk9 - Full wk off from deads
wk10 - good warm up -pull new PR 620-630

*each week do this assist work
chins - 2 x 10-12
db rows - 2 x 10

__________________
"I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds." - Rollins

powerman2000

I wish I could still deadlift.

__________________
Don't forget to periodize
Best BP 507 lbs *competitive*
Best Squat 705 lbs *competitive*
Best DL 650 lbs *competitive*


Guns don't kill people, men who come home early do.

My workout log http://www.ironmass.com/forums/showthread.php?t=6247

romanaz

amen, I kinda miss heavy weights in my hand.. 100kg for pulls ain't the same as 190kg!

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FDU Devils Weightlifting
85kg Weightclass

Best in Competition:
Snatch : 70kg
Clean and Jerk : 85kg
Total : 155kg

Best in Training:
Snatch : 67kg
Clean and Jerk : 90kg

Goals by end of Summer:
Snatch : 80kg
Clean and Jerk : 100kg



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Status :
Perfecting Technique and Regaining Strength


My Olympic Lifting Journal
http://www.ironmass.com/workout-logs...tml#post157525

DJSTARER

nice.

how much do you weigh? and what happened to your other lifts? What was your diet like. I'm going for a big pull this spring. 600 hopefully.

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

NYCmitch25

i weight 195lbs. i was training 4 days Deads, Bench,off,Legs,Shoulders/Bi's/light bench (sometimes). the squat (wide stance) got strong 495 for 5-6, then box squats for reps. I think this helped a lot. I also went heavy (4 me) on Bench and then(lockouts) 295-325 for 5-6. I ate quite a bit even fatty foods (burgers) when i was in a hurry just to get the calories down...tamper down on the weekend. mostly 3-4meals and 3 shakes (morning,Pre,Post). typical day morning shake (oat,banana,whole milk,fruit), mid-moring meal eat whites bread apple, noon pre-workout meal (same as morning), workout, POST shake high GI, 1-2 hours later meal (whole wheat bread tuna maybe a burger), dinner (usually quality meal lots of veggies sweet potato, bedtime meal - PB little jelly on wheat. hey its not perfect but it works.

Im sure you'll get 600 brother.

__________________
"I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds." - Rollins

DJSTARER

looks like a good split. Realistic nutrtitional plan too. Those are some nice lifts. Do you have any future goals?

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

NYCmitch25

thank, semi-pro football, offseason bb'ding (maybe), pwlifting meet def.

__________________
"I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds." - Rollins

DJSTARER

nice. there is a USAPL meet in Clark Summit PA at the end of Jan. I don't know what part of NY you're from, but clark summit is really far north and east.

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

NYCmitch25

i will def. look into this further thanks bro

__________________
"I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds." - Rollins

Succio

edited

__________________


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