500 or Bust

[ud2o]

SMART (specific, measurable, achievable, realistic, trackable) goal is 500 lb DL by year's end. 34 Y/O 6'3" 225. Hit 390 about six weeks ago...been deadlifting about 6 mos.

Lower back sore as hell this AM during warm-up squats so I was a little unsure how it would go...but pleased w/ performance. Goal this AM was DL 370 x 5 and I got there. Glad I didn't bail...better to start the day w/ a hit than a miss...you know?

SQ 8@45
8@95
8@125
8@175

DL 1@95
1@135
1@185
1@225
1@250
1@275
1@315
1@340
5@370

BP 10@95
10@115
8@125
8@135
5x5@155

[old guy]

Good luck , a goal of mine too but no way by year end

[ud2o]

You too, buddy. We'll track together. Where are you now?

[old guy]

did 365 x 2 about 10 weeks ago, hven't gone heavy since - so maybe 385 if I had to guess.

[Jsutt]

Solid goal, and it seems doable with 5-rep numbers like that. Have you thought about including more heavy singles in your program? If your goal is a 1 rep max you're going to get there faster if you practice pulling heavy singles at 92-97% of your estimated 1RM. One tactic a lot of people seem to like (myself included) is the over-warmup, where you work up to a lift somewhere between 85%-95% for a single before your workset.

[ud2o]

Good advice, thanks. I'll try the over-warmup next week.

[ud2o]

Lighter squat day following a (somewhat) rough weekend. Up late entertaining friends (and their kids) Sat night meant pretty lazy day yesterday. Woke up this AM at 5:15 not feeling it...but got to the gym and got the work in. Really focused on form for the squats...I topped at 320 a few weeks back but backed down to 260 last week to increase top reps and pay strict attention to form. Light on OP and BP too as I wanted high reps this AM.

SQ 8@45
8@95
6@135
6@185
6@225
6@270

OP 8@45
6@65
6@75
6@85
6@90
5x5@95

BP 12@100
12@105
12@110
8@115
8@120
8@125
6@130
6@135
4@140
4@145
3x3@150

[ud2o]

Tight for time this AM as I got to the gym at 5:45 and wanted to get to weekly Bible study at 6:30. Felt good though...glad to get the work in.

SQ 5@45
5@70
5@95
5@120
5@160
5@195
5@225
5@250
2x5@275

OP 5@50
5@60
5@70
5@80
5@90
5x5@100

Gym closed for the 4th so I may skip deadlifting this week...TBD when I wake up tomorrow!

[ud2o]

Back after it today after a great holiday weekend. Light squats to warm up and then up again on the deadlift. Good session. Shoulders sore...lots of pressing these last few weeks, including some low weight/hi rep stuff on the 4th and 5th. Headed to the beach Friday...nice opportunity to deload/reset.

SQ 8@45
8@95
8@135
8@185

DL 1@95
1@135
1@185
1@210
1@240
1@275
1@305
1@340
5@375

OP 8@45
8@70
5@80
5@95
5x5@110

[ud2o]

20 minutes to kill = Time enough for some basement barbell rows

8@45
8@50
8@55
8@60
8@65
8@70
8@75
8@80
2x6@85
2x6@90
2x6@95