Numbers still going up more PR's

[Deleted member 33117]

Had to miss 5 days from the gym this week due to the stress of my wife and I having to move out of our appartment on short notice... long story another thread... but my numbers are still going up. The one's I am happiest with today and yesterday:
Deadlift 295 x 5
Sqaut 255 x 5
Dumbbell flat presses 85 x 8

Granted, still not huge numbers, but not bad for 7 weeks of training after 26 a 26 month layoff from all training. Bodyweight is holding steady at 224 this week instead of going down, however I look and feel leaner than 10 days ago when I last weighed in (224 also). I had been dropping a steady 2 lbs a week on 2500 clean calories a day with one trip to the buffet for a cheat day every week.

 

[gjohnson5]

Last I heard from you , you had some abscess issues. Are you ok from that?

 

[Deleted member 33117]

Last I heard from you , you had some abscess issues. Are you ok from that?

I tore my left bicep and then it got infected afterwards and it was pretty bad. I spent two weeks in the hospitol and stop working out after that. I'm back, and determined to push myself as far as I can natural. I think maintaining 10% bf year round, having 18" arms and a 500 lbs deadlift are reasonable for me natural if I apply myself, and train hard and intelligently.

 

[georgie24]

shoulder's

i wish i can attempt PR's but i just cant risk it, i couldnt handle many months out the gym

so now i go hard enough to to the point where i know the limit

 

[Deleted member 33117]

shoulder's

i wish i can attempt PR's but i just cant risk it, i couldnt handle many months out the gym

so now i go hard enough to to the point where i know the limit

Yeah I've watched myself over two years drop from 261 to 234 and my waist go from 32" to 36" while losing weight and believe me, it is not pleasant. Still, I back, a hardcore as ever. Just with more knowledge of training, and no drugs.

 

[Deleted member 33117]

As a bit of a rant... there are a few big guys at the 3 24 Hour Fitness we've trained at in the area, but I have never seen anyone else deadlift, and I noticed today that a couple people were staring at me like I just landed in the middle of the gym in a spaceship when I was doing them. In fact, all the guys on the leg press machines were watching as I was doing squats too. I'm not sure if they were admiring my form or just wondering "what in the fuck is this asswipe doing with a bar on his shoulders in bicep curl/chinup rack?".

 

[get456]

"what in the fuck is this asswipe doing with a bar on his shoulders in bicep curl/chinup rack?".

lol

my gym is def not "hardcore" by any means, in fact its really designed for old people and MILF's. But I have to say that the people, old, young, whatever, are generally very accepting of my deadlifting, squatting.. and occasional grunting lol... in fact I get about one person every other workout that asks about my chains (micro loading) and workout book.

Most people at my gym will even leave the rack for me if they are only doing curls or watever, generally very courteous, no waiting for an hour for some schmoe to finish up.

 

[RottenWillow]

....or just wondering "what in the fuck is this asswipe doing with a bar on his shoulders in bicep curl/chinup rack?".

that's a good line.

 

[anotherbutters]

I'm not sure if they were admiring my form or just wondering "what in the fuck is this asswipe doing with a bar on his shoulders in bicep curl/chinup rack?".

Classic!

 

[AEKDB]

Good luck with your goal. You will be over 500 with enough work.

Some unsolicited advice:
I assume from your max numbers you are training 5x5. I do not think 5x5 is the way to train deadlifts.I don't know your deadlift routine but here is my primary routine:

http://www.powerpage.net/coanphildead.html (there is a link on the page to download an excel spreadsheet)

Has worked wonders for me. When I am training deads I do this workout twice a week (Monday/Friday). I do much heavier shruggs than the workout calls for. I have found very heavy shrugs (tend to be more like bar holds with slight movements) to be extremely beneficial to increasing my deadlift, probably due to the time under load from shrugs. On Wednesday I do any other lift which does not focus on the back or bis. Then on Saturday I do 100rep clean and press with very light weight. I believe that the clean and press and very heavy shrug are the keys to improving the deadlift.

 

[Deleted member 33117]

Good luck with your goal. You will be over 500 with enough work.

Some unsolicited advice:
I assume from your max numbers you are training 5x5. I do not think 5x5 is the way to train deadlifts.I don't know your deadlift routine but here is my primary routine:

http://www.powerpage.net/coanphildead.html (there is a link on the page to download an excel spreadsheet)

Has worked wonders for me. When I am training deads I do this workout twice a week (Monday/Friday). I do much heavier shruggs than the workout calls for. I have found very heavy shrugs (tend to be more like bar holds with slight movements) to be extremely beneficial to increasing my deadlift, probably due to the time under load from shrugs. On Wednesday I do any other lift which does not focus on the back or bis. Then on Saturday I do 100rep clean and press with very light weight. I believe that the clean and press and very heavy shrug are the keys to improving the deadlift.

Since I've been out of the gym for over 2 years I am hoping that muscle memory will allow me to easily regain close to my old strength eventually. My deadlift routine is very simple. Twice a week, after squats, I do two warmup sets before my heaviest set. I add weight from my previous workout and try to get 5 reps. One working set. Actually my entire routine is 1 working set. I train upper body 3 times a week and lower body 2 times a week. Since I'm doing deads, I train traps with my lower body. I use the following lifts (one working set):
Decline dumbell presses 6-12 reps
Incline dumbell presses 6-12 reps
One arm dumbell rows 6-12 reps
Dumbell shoulder presses 6-12 reps
Standing dumbell curls 6-12 reps
Decline skull crushers (dumbells feel wrong to me on this lift) 6-12 reps
Reverse curls 6-12 reps

Squats 5 reps
Deadlifts 5 reps
Stifflegged deadlifts 6-12 reps
Shrugs 6-12 reps
Cable crunches (my only non-free weight movement)

Simple and straight forward. High frequency moderate to high intensity, low volume. When I reach the upper rep range (10-12) on each lift, I increase the weight, other than squats and deadlifts which I simply add weight every time I do these movements.