11 weeks to Nationals

**DEADLIFT FREAK** · 08-03-2002, 11:56 AM

I figured I'd start a thread, sort of like what Freak is doing, to let you guys know what I am doing to prepare myself to pull big at the Deadlift Nationals on September 28th in Denver, Colorado. I will post all of my deadlift days and squat days. First, the split:

Tue- Deadlift day
Thu- DE bench
Sat- Squat day
Sun- ME bench

My best pulls to date are 460 conventional(meet) and 455 sumo(gym).

Today was my first of 10 deadlift sessions. It went quite well. Here it is:

7/16
Deadlift day
1.Sumo deads- 275 lbs 10x1
2.SLDL- 275x5, 295x5, 315x5
3.DB rows- 100 lbs 2x5
4.Shrugs(farmers)- 127.5's 2x15
5.Pull thrus- 3x15
6.Reverse hypers- 3 sets
7.Weighted situps- 3 sets

**DEADLIFT FREAK** · 08-03-2002, 11:57 AM

7/20
Squat day
1.Box squats(11.5")- 225x1, 245x1, 275x1
2.Front squats- 135 lbs 2x5
3.Leg curls w/bands- 3 sets
4.Side bends- 85x8, 110 lbs 2x8
5.Reverse hypers- 3 sets
6.Standing abs- 3 sets

**DEADLIFT FREAK** · 08-03-2002, 11:58 AM

7/23
Deadlift day
1.Sumo deads- 300 lbs 7x1, 365 lbs 2x1
2.SLDL- 295x5, 315x5, 345x5, 365x2
3.DB rows- 80 lbs 2x10
4.Shrugs(farmers)- 157.5's 2x7
5.Pull thrus- 3 sets
6.Reverse hypers- 3 sets
7.Standing abs- 4 sets

**DEADLIFT FREAK** · 08-03-2002, 11:59 AM

7/27
Squat day
1.Squats- 205x5, 225x5, 255x2, 285x2
2.Box squat /chains- 135 lbs 2x2, 185 lbs 2x2, 135 lbs 1x3
3.Leg curls w/bands- 2 minisx10, purple x8, purple+mini x6
4.Reverse hypers- 3 sets

Decent session. I suck at squats. 5's were done with belt and wraps. Doubles I added suit bottoms. I absolutely can't stand going higher than 2 reps...even with like a plate on the bar. I'm glad I train for powerlifting and not bodybuilding.

**DEADLIFT FREAK** · 08-03-2002, 12:00 PM

7/30
Deadlift day
1.Sumo deads- 365 lbs 2x1, 405x1, 435 lbs 2x1, 405x2.5
2.Rack pulls(9")- 405x1, 455x1, 475x1, 495xmiss
3.Close grip cable rows- 150x5, 170x5, 200x3

Good session. I am maxing sumos next week, so I decided to do some heavy singles this week. I used the suit bottoms. That is actually the heaviest sumo I have done without the straps up. After that I just wanted to see if I could rep 405. At least I know grip isn't the problem, it's just falling forward. I bet I could get 4-5 reps conventional if that's what I was going for, but I'm not.

It's odd that I have deadlifted 460 for a full ROM off the floor, yet I struggle to do 15 lbs more out of the rack with the plates 9" off the ground(bar just below the knee). Some people can pull 100+ lbs more than they can dead this way. I guess it just shows that my speed/power off the floor is key to my deadlift. I have to hit my lockouts hard!!

**DEADLIFT FREAK** · 08-03-2002, 12:01 PM

8/3
Squat day
1.Squats(bottoms, belt, wraps)- 255x3, 285x3, 305x3, 325x2
2.Box squats w/chains- 135 2x2, 155 2x2
3.Pull thrus- 3 sets
4.Reverse hypers- 3 sets
5.Standing abs- 3 sets

Great session. Never went over 300 for more than a single without the straps up. Triple with 305 wasn't bad, 325 double was tougher. Next week I'll go 335 for 2 and then maybe a heavy single or two.

**DEADLIFT FREAK** · 08-06-2002, 07:19 PM

8/6
Deadlift day
1.Sumo deads-bar, 135, 225, 315, 385
Opener- 430- good
Third- 470- miss
2.Conventionals- 135, 225, 315, 405x1, 425x1, 405x2

I was shot by the time I got to the last set of conventionals. Pulled it twice then it didn't budge the last time.

**Ocnorb36** · 08-06-2002, 09:23 PM

What do you think about maybe 4 or 5 sets sets of 1 rep deadlifts after heavy squat session?? Too much??

Oc

**DEADLIFT FREAK** · 08-10-2002, 03:38 PM

I don't think there is anything wrong with squats and deads in the same session. Just don't expect to be as strong on the second exercise.

8/10
Squat day
1.Squats(bottoms, belt, wraps)- 275x2, 305x2, (Straps up)335x1, 345x1
2.Squat lockouts(9th hole down)- 405x1,1, (10th hole)- 405x1, (11th hole)-405xmiss
3.Side bends- 85x5, 110x5, 130x5(4 with left hand)

Squat lockouts- I have decided that I am going to work on these, with 405. I am just going to keep dropping a hole(3") until the point where I am going down deep enough and doing a full squat. The 11th hole down had me slightly above parallel(picture 4 on that thing Monstar posted). I do them by walking the weight out and then squatting down and doing a touch and go off the pins. Once I can do 405 on the 11th hole, the next step will be full ROM as the 12th hole would put me a good 2" or so below parallel. Next week though I will use knee wraps for these and go for that 405 on the 11th hole. I think these would be a good compliment to box squats on weeks I do not do regular squats.

I am going to do my deadlifts this Tuesday with a new stance I am experimenting with. It is about half-way between my narrow conventional and my wide sumos. I will pull 330 for 6 singles FAST!

**Ocnorb36** · 08-10-2002, 06:03 PM

Film some of your sessions and post. Would be very informative. Looks like you will take it all. I live in Denver and plan on going to watch the big boys throw the iron around. Keep training hard!!!

Oc

**Jagermeister** · 08-10-2002, 08:05 PM

Freak,

what are you doing for ME bench? mainly full ROM exercises?

What are you goals? What are you trying to pull at nationals?

**DEADLIFT FREAK** · 08-11-2002, 08:55 AM

ME bench I am doing a lot of board work right now. I also cycle in reverse band presses and floor press with and without chains.

I have filmed some of my stuff, but I don't have a digital camera and I am too computer illiterate to get it transfered from a VHS to the computer.

**Jagermeister** · 08-11-2002, 11:08 AM

I am trying to break a USAPL deadlift record, too

MEN'S TEEN (16-17) NATIONAL RECORD
242
The record is 600.75 I am going to break it with atleast a 605
at the
USAPL Men's Teenage/Junior National Powerlifting Championships in June.

Good luck

**DEADLIFT FREAK** · 08-11-2002, 01:34 PM

Damn! Good luck to you too.You are a monster and young too.

**DEADLIFT FREAK** · 08-14-2002, 05:19 PM

8/13
Deadlift day
1.Conv. deads- 315 lbs 6x1, 365 lbs 1x1
2.Power cleans- 135x1, 155x1, 185xmiss
3.Conv. deads**- 215 lbs 2x1, 255 lbs 2x1, 275 lbs 2x1
4.One arm cable rows- 90x6, 100x4
5.Reverse hypers- 2 sets

Good session. This is the first of my last 6 deadlift session before the meet. I will add 20 lbs per week and lower volume accordingly. I will always end with 1 heavier single.

Messed around with power cleans after that thread got me thinking. I could swing 185 up to my shoulders no problem but I couldn't flip my wrists back. I think my technique sucks. I don't think I'll mess around wih these anymore before the meet.

After that we did deads again. This time the largest plate on the bar was a 35, so the bar started lower to the ground. I then stood on a 45 lb plate, plus I was pulling in my Chucks and I usually pull conventional in DL slippers. The ROM on these was a good 3-4" or so longer than my usual comp. conventionals. Felt pretty good. I bet I could go over 400 on these.

Finished with some rows and rev. hypers and that's all folks.

**DEADLIFT FREAK** · 08-17-2002, 11:28 AM

8/17
Squat day
1.Box squats- 135+light bands choked- 7x2, 155+LB 1x2, 155+LB+mini band 2x2
2.Squat lockouts(11th hole down)- 315x1, (wraps) 365x1, 385x1, 405x1
3.Standing abs- 4 sets

Good session. Speed on box squats was good and I added a mini band for the last two sets instead of adding more bar weight. Felt good.

I blew up 405 on squat lockouts. Last week I tried it without knee wraps and couldn't budge it. This week it was cake. Next week I drop another pin and that will put me down to legal depth. We'll see how it goes. I cll themlockouts, but you could really call them partials or deep Monstar squats. I unrack the weight and do a walkout, then I squat down, tap the pins and explode up.

**DEADLIFT FREAK** · 08-21-2002, 04:11 PM

8/20
Deadlift day
1.Conventional deads- 335 lbs 6x1, 385x1
2.Suspended BO GM's(39")- 185x3, 205x3, 225 lbs 2x3
3.Deadlift lockouts(just above kneecap)- 425x1, 475x1, 495x1, 505x1

Suspended GM's were nice and hard. Hadn't done them in a while.

Wanted to feel the heavy weight so I went with lockouts. 495 and 505 were actucally pretty easy. I just didn't want to overdo it today.

**DEADLIFT FREAK** · 08-24-2002, 01:29 PM

8/24
Squat day
1.Squats(bottoms, belt, wraps)- 275x1, 305x1, 335x1,
(straps up)- 365xmiss, 345x1(high), 365x1(high), 375x1!
2.Box squats- 135 lbs 2x2, 155 lbs 2x2, 185x2
3.Standing abs w/bands- 3 sets

**DEADLIFT FREAK** · 09-01-2002, 12:37 PM

8/27
Deadlift day
1.Reverse band deads(sumo)- 405x1, 455x1, 495x1, 505xmiss
2.Deadlift lockouts(just above kneecap)- 495x1, 515x1, 545x1, 565xmiss, 565x1
3.Standing abs- 2x25

First time I ever tried the reverse bands with a sumo stance(moderate sumo, inside the rack). 495 was my best ever on these with conventional. I matched it, but couldn't beat it.

**DEADLIFT FREAK** · 09-01-2002, 12:38 PM

8/31
Squat day
1.Squats(bottoms, belt, wraps)- 275x2, 305x1, 335x1, 355x1, 375x1, (Straps up)- 385xmiss
2.Sumo deads- 225 lbs 2x1, 275 lbs 2x1

I was shot at this point. I woke up late today, wasn't feeling 100%. I still managed to hit my best ever straps up squat with the straps down. So if I ever get comfortable squatting with them up, I'll be in business.

Next few weeks will be box squats. Gotta lay off the heavy squats for a bit.