500 or Bust 500 or Bust

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Thread: 500 or Bust

  1. #1
    Join Date
    Jun 2014
    Posts
    4,484

    Default 500 or Bust

    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    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

  2. #2
    Join Date
    Dec 2013
    Location
    Baltimore, md
    Posts
    1,012

    Default

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

  3. #3
    Join Date
    Jun 2014
    Posts
    4,484

    Default

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

  4. #4
    Join Date
    Dec 2013
    Location
    Baltimore, md
    Posts
    1,012

    Default

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

  5. #5
    Jsutt Guest

    Default

    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.

  6. #6
    Join Date
    Jun 2014
    Posts
    4,484

    Default

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

  7. #7
    Join Date
    Jun 2014
    Posts
    4,484

    Default 6/30/14

    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

  8. #8
    Join Date
    Jun 2014
    Posts
    4,484

    Default

    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!

  9. #9
    Join Date
    Jun 2014
    Posts
    4,484

    Default

    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

  10. #10
    Join Date
    Jun 2014
    Posts
    4,484

    Default Squeezed one in...

    starting strength coach development program
    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

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