March to a 500# deadlift...

Good luck on your journey man! I am already impressed with what you can do. I took a weightlifting class in high school and my lower back was all messed up at that time, so DLing and squats with weights always terrified me. I could bench my body weight though, and I could leg press as much as the dudes. These days I don't have easy access to weights, though OH and I are planning on setting up a routine in the near future.

Thanks.

Joe Defranco has some cool 'massage' therapies that he posts on Youtube.

One of them is taking to a tennis ball, and putting it under your lower back, and rolling back and forth on it. Loosens up the muscle tissue, increases blood flow to the area, and promotes faster recovery.

I haven't tried it yet, as I keep forgetting about it when I workout, but it looks pretty good.

Doing a squat program at the same time is killing me.

This is fun.

46x260# - 10 min.

Why are you doing 46 reps of anything, you dumbass.

Got a little challenge going on right now with some friends.

As part of our routine, we do a timed deadlift session every Friday....working ourselves up through the levels we set up.

Level 1 - .75 BW.

Level 2 - BW.

Level 3 - 1.25x bodyweight.

So on....

Its fun.

I bet it's a lot harder to keep good form in a deadlift race.

Towards the end, it becomes a problem, but my form has gotten BETTER, since I began doing this.

Like I suspected, the timed deadlift challenge is helping improve my form.

1x2x340#.....much easier, and MUCH better form than last time.

6x3x280#.

8x3x180# stiff-legged DL.

Oh, and I'm not weighing the bar either. I figure its around 20-30#, so I'm pulling more than 340# right now.

My 1RM is close to 385#.

A standard weight lifting bar is 45 pounds.

From what I've read, the Olympic bar is 45#.....while the standard bar is 22#.

I'll just have to check.

I don't know whether it's standard or Olympic, but a man-sized bar is 45 lbs.

Yeah, and my bar is 7'....so I assume its 45#.

I'm too lazy to check though.

Ah man. I remember when I could only bench the 45 pound bar (some of the girls in the class had to break out the 15 pounder, but I refused).

I am probably back to that point.

32x260#.

Fuck, it was tough. I'm still tired from yesterday.

1x2x360# for a new max.

5x3x300#.

Some horrible quality pictures...

Damn, I guess posting them on here from my phone doesn't work.

47x260#.

My back is fucked.

I tweaked a muscle or something on Thursday, which is usually my stretching day. Fucking shit.

You'd think that there is a greater chance to injure yourself pulling 360#, but no....you get hurt doing some lame ass stretches.

3x3x320#.

3x3x260#.

Deloading week.

Back up to 340# next week.

3x180#, 3x270#, 1x2x340#, 3x3x280#.

Back up to 360# next week, 380# the week after.

4 more weeks and I should be at 400#. Without weighing the actual bar. Assuming the bar is 45#, that means in 4 weeks I'll be at a 445# deadlift.

Umm...I used to be able to lift that

37x280# - 10 min.

3x180#, 3x270#, 1x2x360#, 3x3x300#.

Numbers are still not adjusted to include the weight of the actual bar.

3x180#
3x270#
2x320#
1x2x380#
3x3x280#

Well, I went and weighed the bar today.....and like I figured, its 45#. Standard for a 7' bar I suppose.

Which puts my DL at 425#.

I'll be at 445# in two weeks, which puts me 55# away from my goal of 500# by the end of the year.

I'm doing a 8 week squat cycle after this CP program is over, but it still gets you to DL every Wed. So, I'll try to hit 400#(without bar weight) at least every second weekend, and maybe even progress a bit too.

Should be fun.


The past 25 weeks have been absolutely insane. I started out at 180#, and I've since added 200# to that. Thats 15# per week increase. Considering most programs get you to do 2.5%, which is usually around 5-7#, my progress is astounding.

Its insane actually.

It hasn't been without the injuries either. Pulled muscles, a fucked up back, trap muscles that fucking kill me at work, especially if we're on the job site, ankles that feel like a fucking bulldozer drove over them, over and over again.

God, I'll be so fucking glad when this cycle is over. I have absolutely no motivation left to continue, and I'm down to 2 workouts per week. Enough to progress, as far as the DL is concerned, but I'm stuck on the same numbers with all my other lifts.

My hands hurt like fucking hell -- I can't stop my calluses from swelling up like a pain in the ass almost everyday. I'm constantly soaking them in Epsom salts to try and reduce the aching, and all it does is help me remove all the dead skin on my hands. The dull ache, like someone is taking a hammer and driving nails through my hands every second just refuses to go away. I've been to my doctor a couple times, and of course his advice is to rest/recuperate, at minimum 10 days. If not more. In fact, he suggest to quit doing the DL for 30+ days. Well fuck that, I have two more weeks left, and I'll rest then.

The only problem is that all this fucking aching going on all over my body is interfering with my sleep. I'm up every 2 hours because of the fucking pain.

Goddamn. A 500# DL is not for the faint of heart. That is for sure.

And I thought work was physically taxing.

3x180#, 2x270#, 1x320#, 1x1x390#, 2x3x280#.

Shrugs - 2x5x270#.

I don't have any pictures of the actual lift.....no one around to take them, so I just took a picture of the weights. Just in case people think I'm actually not lifting what I'm saying.

6x45#
2x35#
1x25#
= 390#

OK. That's 435 pounds, including the bar.

What do you actually do with that?
Could you describe the lift?