Slow Strength

[ud2o]

"You've got to know when to fold 'em."
-- Kenny Rogers

Previous log ("500 or Bust") here. I was training with a goal of deadlifting 500 by the end of the year in mind...as I looked at the calendar I started thinking this wasn't realistic. I'm not interested in going into the Thanksgiving and Christmas season with training on the agenda as something I "have to" do...it should really be a "want to" kind of thing, in my view. (Plus, my kids are too young for me to slog through this time of year in constant recovery mode. If you have - or had - little ones, you get it, I'm sure.)

So...re-setting. Not with a time-related goal in mind...instead, from a lifelong-strength kind of perspective. Slow strength.

BW = 225

Squat
10 @ 45
7 @ 95
5 @ 135
5 @ 185
2 x 7 @ 225
5 @ 185

Press
10 @ 45
7 @ 70
5 @ 95
3 @ 120
7 x 2 @ 135
3 @ 120

DB Curl
2 x 8 @ 25s
2 x 6 @ 35s

DB Shrug
20 @ 35s
20 @ 40s
2 x 10 @ 60s

[old guy]

good luck and I think that is actually a wise course of action - we are all just trying to get stonger - no rush. I honestly thought your 500 lb goal in such a short time period was ambitious - no need to be the hare - the tortoise wins the race ( at least in the fable).

[ud2o]

no need to be the hare - the tortoise wins the race ( at least in the fable).

Hey man, that's real. I've seen it many times! Yeah, you're right. Would have been awesome to do it but not at the expense of feeling like garbage all the time. 2015's gonna be a great year.

Actually...your backing off deadlifting contributed to this. I thought "Alright, this guy knows what he's doing...maybe I should reconsider this." So thanks!

[Jsutt]

An alternative way of looking at it (or justifying it, if you prefer), is to say that you want to develop 'connective strength' not just move big numbers - after all, building up tendons, bones and ligaments takes a long time right?!

[Meshuggah]

You are young enough to make fairly quick gains if you put your mind to it.

[ud2o]

Sutt: Yes.

Shug: I'm young? Maybe you're just old. (Kidding. I hope I lift like you when I'm your age.)

[Meshuggah]

Shug: I'm young? Maybe you're just old. (Kidding. I hope I lift like you when I'm your age.)

You can do it.

[ud2o]

BW = 224

Squat
10 @ 45
7 @ 95
5 @ 135
3 @ 185
3 @ 225
3 x 5 @ 250
3 @ 225

Deadlift
1 @ 135
2 @ 185
1 @ 225
2 @ 275
1 @ 315
5 @ 345
1 @ 315
2 @ 275

Bench
7 @ 75
7 @ 100
7 @ 115
7 @ 135
3 x 5 @ 155
7 @ 135
7 @ 115

DB Curl
12 @ 20s
2 x 8 @ 25s
20 @ 15s

[ud2o]

BW = 223

Squat
10 @ 45
7 @ 95
5 @ 135
5 @ 185
2 @ 225
2 @ 245
7 x 2 @ 275
2 @ 245

Press
10 @ 45
7 @ 65
5 @ 80
5 @ 95
7 x 3 @ 115
5 @ 95

DB Curl
4 x 8 @ 20s
2 x 15 @ 15s

[ud2o]

BW = 224

Incline Bench
10 @ 45
2 x 6 @ 65
3 x 10 @ 80
2 x 6 @ 90
2 x 6 @ 100
3 x 10 @ 90
2 x 6 @ 80
8 @ 75
2 x 6 @ 65

Upright Row
2 x 6 @ 65
2 x 6 @ 70
2 x 6 @ 75
10 @ 65

DB Curl
12 @ 15s
12 @ 20s
2 x 5 @ 25s
2 x 5 @ 20s