There is no reason to be alive if you can't do DEADLIFT

[WhoIAm300]

18 years old, 242lbs lifter.
Best meet lifts - 440lbs squat w/wraps, 220lbs bench press, 550lbs deadlift and 1,200lbs total.
Best gym lifts - 465lbs squat w/wraps, 250lbs bench press(w/o pause), 575lbs deadlift and 1,250lbs total.

Starting a 16 week training cycle for an upcoming meet.

The split:
Sunday - Squat
Monday - Light Bench
Thursday - Deadlift
Friday- Heavy Bench

 

[WhoIAm300]

Week 1 - Squat Day
20" Beltless Box Squat (wide+close) 12x2x185lbs 30sec rest
Barbell Row 2x12x135lbs
RDL 2x10x115lbs
Lying Leg Curls 2x20 light weight
Calf Raise 2 sets
Plank 2 sets of 30sec Bodyweight
5min heavy cycling

bodyweight : 234lbs.

 

[WhoIAm300]

Week 1 - Light Bench Day
Bench Press (close-medium-wide grip) 21x2x115lbs 30sec rest
Seated Dumbbell Press 15kg X Wide Grip Pulldown light 25+25, 15+15, 15+15
Dumbbell Front X lateral Raises 10kg x 10+10, 10+10
Rope Tricep Extension X EZ Bar reverse Curls 20kg x 30+20, 30+20
Knee Raise X Back Extension 10+10, 10+10
5min Stair Stepper

bodyweight : 232lbs.

 

[BeastFitness]

Im in because of that awesome title!

 

[WhoIAm300]

Missing "Week 1 - Deadlift Day" & "Week 1 - Heavy Bench Day" because of passover,
I really hate missing workouts, it f*cks me up mentally.

 

[WhoIAm300]

Week 2 - Squat Day
20" Beltless Box Squat (wide+close) 12x2x205lbs 45sec rest
Barbell Row 2x12x165lbs
RDL 2x10x115lbs
Lying Leg Curls 2x20 light weight
Calf Raise 2 sets
Plank 2 sets of 40sec Bodyweight
10min heavy cycling

bodyweight : 231lbs.

 

[BlockBuilder]

I love the deadlift but this guy Sergio Nubret never ever did the deadlift

 

[WhoIAm300]

I love the deadlift but this guy Sergio Nubret never ever did the deadlift View attachment 134984

I really dont care, it's a quote from jon pall sigmarsson...

 

[WhoIAm300]

Week 2 - Light Bench Day
Bench Press (close-medium-wide grip) 18x2x125lbs 45sec rest
Seated Dumbbell Press 15kg X Wide Grip Pulldown light 40+40, 15+15, 12+12
Dumbbell Front X lateral Raises 10kg x 10+10, 10+10
Rope Tricep Extension X EZ Bar reverse Curls 25kg x 30+20, 30+20
Knee Raise X Back Extension 12+12, 12+12
10min Stair Stepper

bodyweight : 231lbs.

 

[BlockBuilder]

I really dont care, it's a quote from jon pall sigmarsson...

No it's fine I just thought it was an interesting fact. Never knew that about him until recently. Like I said I enjoy deadlifting

 

[jswain34]

I'm in to follow along.

 

[christ83189]

Im in

 

[WhoIAm300]

Week 2 - Deadlift Day
Deadlift w/straps 3x10x310lbs, 1x20x310lbs
6" Block pull 1x1x395lbs
3 sec paused beltless deficit deadlift 4x5x275lbs
Shrugs 2x10x255lbs
Body weight pull ups 5,5
Cable standing crunches 2x10 light weight
10min walk

bodyweight : 230lbs

 

[WhoIAm300]

Week 2 - Heavy Bench Day
Squat 1x5x225lbs
Double Paused bench press 2x10x155lbs
Dips w/22kg 3x6
DB Row 25kg for 30,20
Cable Cross 2x12
Upright Row 2x12
Reverse grip pushdown 2x12
DB Hammer Curls 2x12x15kg
Decline sit ups X Back extension 2x10
10min light cycling

Bodyweight : 230lbs.

 

[toddmuelheim]

Lolol yikes

 

[RegisterJr]

Resub........

 

[jswain34]

Anyway, back to this kid's log.

 

[WhoIAm300]

Week 3 - Squat Day
20" Beltless Box Squat (wide+close) 10x2x245lbs 60sec rest
Barbell Row 2x10x185lbs
RDL 2x8x135lbs
Lying Leg Curls 2x15 medium weight
Calf Raise 2 sets
Plank 2 sets of 50sec Bodyweight
15min heavy cycling

bodyweight : 230lbs.

 

[WhoIAm300]

Week 3 - Light Bench Day
Bench Press (close-medium-wide grip) 15x2x135lbs 60sec rest
Seated Dumbbell Press 20kg X Wide Grip Pulldown light 35+35, 20+20, 20+20
Dumbbell Front X lateral Raises 12.5kg x 10+10, 10+10
Rope Tricep Extension X EZ Bar reverse Curls 30kg x 30+20, 30+20
Knee Raise X Back Extension 15+15, 15+15
15min Stair Stepper

bodyweight : 229lbs.