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Thread: Road to 700 Deadlift

  1. #1
    Join Date
    Jun 2020
    Location
    Texas
    Posts
    2

    Default Road to 700 Deadlift

    • wichita falls texas december seminar 2020
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    Seeing as Bodybuilding.com forums are dead I want to start logging here. Starting lifting in 2009. Continued for 4 years until life got crazy and I took roughly 3.5 years off. During that time I was able to post a 1399.9 total @ 176 with much better gym lifts. I have now been lifting for around a year but only focused on getting strong for the last 2 months. I would like to apologize for the click-baity title but that is truly my goal over the next 2 years. I want to pull 700 @ 181. Enough talking, here's my recent sessions.

    RTS Intermediate Routine Week 1 Day 1

    Beltless Squats
    275x4
    315x4
    335x4 @ 8.5

    Comp Bench Press
    135x4
    155x4
    175x4 @ 8
    185x4 @ 9

    3ct Pause Bench
    135x5
    155x5 @ 8.5

    Tricep Rope Pushdowns
    100 4x12
    Rope Hammer Curls
    100 4x12

    Tricep Pushdowns
    50 4x15
    Cable Curls
    50 4x15


    RTS Intermediate Routine Week 1 Day 2

    Beltless Sumo Deadlifts
    335x4
    405x4 @ 8.5

    Pin Press
    135x5
    155x5
    165x5 @ 9

    Front Squats
    185x6
    235x6
    255x6 @ 9

    Calf Press
    270 3x12

    Decline Sit-ups
    15 3x12


    RTS Intermediate Routine Week 1 Day 3

    Pin Squats
    315x5
    365x5
    385x5 @ 8.5

    Push Press
    135x6
    155x6 @ 8

    Touch And Go Bench
    135x6
    165x6
    190x6 @ 9

    Lat Pulldowns
    140 3x8

    Facepulls
    80 3x12


    RTS Intermediate Routine Week 1 Day 4

    Beltless Deficit Sumo Deadlift
    315x5
    365x5 @ 8

    Beltless Sumo Deadlift
    425x2
    475x2

    Close Grip Bench Press
    135x6
    165x6
    195x6 @ 9.5

    Snatch Grip SLDL
    145x6
    165x6

    DB Curls
    25 3x12

    Single Arm Tricep Extensions
    3x12
    Hammer Curls
    30 2x10

    Tricep Extensions
    20 2x20


    RTS Intermediate Routine Week 2 Day 1

    Squats
    315x5
    345x5
    365x5 @ 8.5
    345x5 @ 7.5
    345x5 @ 8.5

    Comp Bench
    160x6
    175x6
    185x6 @ 8.5
    195x5 @ 9
    185x5 @ 8
    185x5 @ 8.5

    2ct Pause Bench
    155x6
    165x6 @ 9
    155x6 @ 8.5
    155x6 @ 8
    155x6 @ 8.5


    RTS Intermediate Routine Week 2 Day 2

    Sumo Deadlifts
    385x5
    425x5 @ 8
    405x5 @ 8
    405x5 @ 8.5

    Pin Press
    165x3
    185x3 @ 8.5
    175x3 @ 8
    175x3 @ 8.5

    303 Tempo Squats
    185x7
    185x7
    185x7 @ 9

    Dips 2x15
    DB Curls 30 2x10


    RTS Intermediate Routine Week 2 Day 3

    Beltless Squats
    315x4
    365x4
    385x4 @ 8.5
    360x4 @ 7.5
    360x4 @ 7.5
    360x4 @ 7.5

    Touch And Go Bench Press
    160x7
    185x7
    200x5 @ 8
    190x7 @ 8.5

    Notes: raised safeties and kept hitting them. Could have gotten 7 @ 9 or 9.5.

    OHP
    115x7
    135x7
    145x7 @ 9
    135x7 @ 9

    RTS Intermediate Routine Week 2 Day 2

    Beltless 2" Block Pulls
    405x4
    455x4
    495x4 @ 9
    470x4 @ 9.5

    JM Press
    95x7
    95x7
    95x7
    95x7

    DB Rows
    100x8
    100x8
    100x8

    RTS Intermediate Routine Week 3 Day 1

    Squats
    365x3
    405x3 @ 8.5
    365x3 @ 8
    365x3 @ 7.5 (beltless)
    365x3 @ 8 (beltless)

    Comp Bench Press
    165x3
    185x3
    205x3 @ 7.5
    225x3 @ 9.5
    205x3 @ 8
    205x5 @ 9

    3ct Pause Bench Press
    165x5 @ 9

    Sumo Deadlifts
    425x3 (beltless)
    475x3 @ 8
    435x3 @ 7 (beltless)
    435x3 @ 8 (beltless)
    435x3 @ 7.5 (beltless)

    Low Pin Press (feet up)
    135x4
    155x4
    175x4 @ 8.5
    160x4 @ 8
    160x4 @ 8
    160x4 @ 8

    Beltless Front Squats
    185x5
    225x5
    255x5 @ 7
    275x5 @ 8

    RTS Intermediate Routine Week 3 Day 3

    Pause Olympic Squats
    275x5
    285x5
    295x5

    Touch And Go Bench Press
    185x8
    185x8
    185x10

    Hammer Strength Shoulder Press
    140x8
    160x8
    170x8
    180x8

    Low Rows
    140 3x8

    RTS Intermediate Routine Week 3 Day 4

    2" Deficit Sumo Deadlift
    385x5
    425x5
    475x5 @ 8.5 PR
    425x5 @ 8

    Pause Close Grip Bench Press
    165x5
    185x5
    195x5 @ 8.5
    185x5
    185x5 @ 8.5

    Stiff Leg Snatch Grip Deadlift
    185x5
    205x5
    225x5

    RTS Intermediate Routine Week 4 Day 1

    Squats
    365x4
    405x4 @ 8
    370x4 @ 8
    370x1 - hit pins and called it

    Top set was between 8-8.5. i tweaked my knee during warm ups. This is my first time squating in my new belt so I had trouble getting comfortable.

    Comp Bench Press
    185x4
    210x4 @ 8.5
    190x4 @ 7.5
    195x4 @ 8
    200x4 @ 8.5

    2ct Pause Bench Press
    185x3
    190x3
    200x3 @ 9
    185x3 @ 8
    185x3 @ 8
    185x3 @ 8
    185x3 @ 8


    RTS Intermediate Routine Week 4 Day 2

    Sumo Deadlift
    425x4
    495x4 @ 8.5
    450x4 @ 8
    450x3 @ 9.5

    No straps on last set. I'm going to continue with straps; however I will be incorporating some grip training. Without straps I would rip my hands greatly reducing the amount of volume.

    Pin Press (mid range)
    185x2
    195x2
    205x5 @ 9.5
    195x2 @ 9.5

    Tempo Squats
    185x6
    195x6
    205x6

    Plate pinches - 3 sets with 35 bumper plates
    2 sets with 25 bumper plates

    RTS Intermediate Routine Week 4 Day 3


    Squats
    295x3
    365x3
    405x3
    435x3 @ 8.5
    405x3 @ 7 (Beltless)

    Touch And Go Bench Press
    185x4
    215x4 @ 9
    200x4 @ 8

    Close Grip Incline Bench
    135x6
    140x6
    145x6

  2. #2
    Join Date
    Jun 2020
    Location
    Texas
    Posts
    2

    Default

    RTS Intermediate Week 4 Day 4

    2" Sumo Block Pull
    425x3
    495x3
    525x3 @ 8.5
    495x3
    495x1 - Beltless and strapless...my hips blew up

    JM Press
    95x6
    105x6
    105x6
    105x6

    Barbell Row
    155x6
    185x6
    205x6 @ 8.5
    185x6
    185x6

    Calf Press
    270 3x20

    Now I have two consecutive rest days before transitioning from 4x to 3x a week. This second block drops off 2 secondary movements to allow for more volume on my primary lifts. With how everything has felt this block(excellent) I'm looking for similar numbers on test day:

    Squat 445/460/480
    Bench 250/265/275
    Deadlift 545/585/600

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