Last training session before the meet.
Back Squat: 5x45, 5x135, 5x185, 5x225, 5x275, 5x315
Bench Press: 5x45, 5x95, 5x135, 5x185, 5x225
Deadlift: 5x135, 5x225, 5x315, 5x365, 5x405
Wednesday, February 9, 2011
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Training logs for MIT affiliates.
I'm excited to someday do 405x5 for a deadlift deload.
ReplyDeleteI'm excited to someday do 405x1.
ReplyDeleteHah, thanks. You guys will be there soon enough, but you actually have to train consistently :D (this is mostly aimed at Q).
ReplyDeleteFrank, can you suggest a good deadlift program? I am still making progress training to failure on the bench, but training to failure on the deadlift is clearly too much for me.
ReplyDeleteTraining to failure on deadlifts is a recipe for disaster (or at least over-fatigue) unless you're still a rank novice. However, I'm not terribly sophisticated in terms of deadlift training since my deadlift seems to do well no matter what I do. Still, my history on the blog has taken me from an upper-400s deadlift to 617 and change, so feel free to just page through my old programs.
ReplyDeleteTo summarize, I think that what's worked best for me has been something like this:
* Pull heavy once per week. Use the other day for light-ish assistance work (still heavy, but not so heavy that you're grinding out reps).
* Be sure to do both volume as well as intensity. I've generally done something like the following:
- Volume 1: 5x5 @ 80%
- Volume 2: 6x4 @ 85%
- Volume 3: 6x3 @ 85%
- Intensity 1: 3x3 @ 90%
- Intensity 2: 4x2 @ 90%
- Intensity 3: Max (100% or more)
- Deload
* Honestly, I think the key to deadlifts is to pull fairly regularly at high intensity (% of max). Make sure that your technique is dialed in, though, since if it's not, you're just going to injure yourself.
However, I'm intending to change this up quite a bit as my deadlift has stalled somewhat over the past few months. I do think that something like the above will be able to take your deadlift from a low 400s to 500 or so, though.