Johans spring journey to 540 dl

[Kärnfysikern]

Before end of july I want to be able to pull 240kg in the deadlift at a bodyweight of 80kg. Im going to first do a westside routine and then switch to doc susts deadlift routine. Each post will be a whole weeks of workouts. Il just edit in the workouts as the week progress. Weights will be in kg mostly because I hate conversions but 1kg rougly 2,2 ibs. Im pretty weak now because I am just getting into it again after beeing clean, eating shitty and hardly doing any workouts for a 5-6 month period. Im going to include pics every second week or so.

Begining stats 25 febuary
Weight: 92kg/207 ibs
Bodyfat: Unknown but 15+ atleast

Workouts betwen 20 february to 26 february

Tuseday 21/2 DE bench day

Speed bench 60kg 10 sets 3 reps
Incline dumbel press. 34kg*8 34kg*8 31kg*6 31kg*7
Seated cabel rows 90kg*8 90kg*8 80kg*7 80kg*7
Military press 40kg*10 40kg*10 40kg*10
Nosebreakers 40kg*9 40kg*6 40kg*6

Thursday 23/2 ME squat day
Deadlifts standing on a box 60kg*3 80kg*3 100kg*3 120kg*3 140kg*3 150kg*3 160kg*3 170kg*2
Squats with chains(I worked mostly with my depth here and not much weight) 120kg*5 100kg*5 100kg*5
Leg exstension 60kg*10 60kg*8 60kg* 8
Db shrughs(I hold each rep at the top for 4-5 seconds) 46kg*6 41kg*8 39kg*8
Chins bw*7 bw*6 bw*7

Saturday 25/2 ME bench day
Reverser grip bench 60kg*3 70kg*3 80kg*3 90kg*3 100kg*1 105kg*1 110kg*failed
Dips 20kg*7 20kg*5 20kg*5 20kg*5
Tatepress 26,5kg*8 26,5kg*8 23,5kg*5 23,5kg*5
Dumbell row 54kg*8 60kg*6 60kg*5 60kg*5

Sunday 26/2 DE squat day
Speed squats 90kg 6 sets 2 reps
Speed deadlift 5 sets 2 reps
Deep as hell legpress 200*6 180*10 180*10
Arched back straight leg goodmorning 60*7 60*8 60*8 60*8

[Anthony C]

Well the cool thing about you eating like crap and taking time off is once you hop back on the wagon youll make fast gains LOL....Look forward to seeing your lifts peace ..AC

[Kärnfysikern]

27/2-5/3
Weight unchanged
Waist gone down. I have lost one more notch on the belt.
Didnt workout betwen tusedat and saturday because I have sleept very bad and feelt like shit each day after uni.

28/2 tuseday DE bench day
Speed bench 60kg 10 sets 3 reps
Incline dumbell press 36.5*8 39*5 36.5*5
Seated cabel row 100*7 90*7 80*7 80*7
Military press 45*8 45*8 45*8
Nosebreaker 40*9 40*8 40*8 40*8
abs

4/3 saturday
Squat with 15kg of chains 60*3 80*3 100*3 120*3 130*3 140*3 150*1 160*failed
Rackpull 140*10 170*4 170*4
Shrughs 140*5 120*6 120*6
Seated legcurl(done very explosivly with only 60s rest betwen sets) 40*10 40*10 40*10 40*10
Biceps and abs

[63190]

What's DE?
What's ME?
What are rack pulls? Is that like deads from about the last or second to last pin in the power rack?

[Doc.Sust]

stop doing westside for deadlift and i guarantee you will het 540 quick, westside is horrible for the dealift, besided chuck v name another westside guy who has a decent dead for there body weight, truth is u cant. now look at the guys who pulled every wk and use periodization instead of westsidelike ed coan, andy bolton, benedict magnuson and the results speak for themselve. if you want that 540 dead, use the program i posted in the powerlifting forum.i swear by it

[Doc.Sust]

What's DE?
What's ME?
What are rack pulls? Is that like deads from about the last or second to last pin in the power rack?

de
dynamic effort

me
max effort


check out www.elitefts.com to understand these principle

rack pulls are partial deadlifts done in the powercage. half reps and quarter reps from the knees

[Kärnfysikern]

stop doing westside for deadlift and i guarantee you will het 540 quick, westside is horrible for the dealift, besided chuck v name another westside guy who has a decent dead for there body weight, truth is u cant. now look at the guys who pulled every wk and use periodization instead of westsidelike ed coan, andy bolton, benedict magnuson and the results speak for themselve. if you want that 540 dead, use the program i posted in the powerlifting forum.i swear by it

I am not doing pure westside.
More like my own version with lots of pulls thrown in. I do some kind of pull every week. regular, rack pull, standing on a box pull, rdl, sldl ect. Im going to try and get my squat(that is downright pathetic right now)to catch up to my pull now for a few months before I focuse 100% on the dead again.

Im defenetly going to round things up in the summer with your routine though thats for sure

BTW you mentioned you had a good routine for the squat in the other thread. Could you post it up I would love to take a look at it!!

[Doc.Sust]

ok i am out of town now and dont have my archives with me. but basicaly it was the same percentages and reps using the squat, blus 2 sets of close stance squats using boxes bellow parallel with a 1 second pause and 2 sets of medium partials in the cage . all auxillaries using 5 reps, very light volume but it worked well for me. ocasionaly i would throw bands or chians in and drop the percentages a lot lower but i didnt getmuch from that, and the speed day, it is a waste, i have talked with my friend who is a CSCS with a bachelors in exercise science has access to some of the top PHd's and pioneers in sports training and 95% of them agree that training speed and explosiveness will not carry over to max strength. louis simmons uses the principles wrong. vladimir zartiosky(spelling may be wrong) is a doctor at pennstate who wrote a book,(i think it is calles science and priciples of weight training, it is a must read) louis read this book stole the terminology and but his crazy spin of trying to train, repetion method,max effort, and speed all together,. zartiosky's exact words are "he is using the methods wrong" another gret book is mel siffs ,super training, read these both and the big picture becomes alot more clear.

[Kärnfysikern]

thanks.
Hmm maby I will ditch speed days completely. What do you think I should replace the speed days with?

Do you think the ME method of ramping up to a 1rm weight is less then optimal aswell??

If I can get ahold of those 2 books cheaply I will. I have been meaning to buy Mel Siff's book for a while but I always forget.

I absolutely love chains. I always get much more stability and explosiveness in my bench when I do alot of chained close grip benching. I also love how I can toast my triceps by using chains in nosebreakers and skullcrushers. Ever tried that??

[Doc.Sust]

thanks.
Hmm maby I will ditch speed days completely. What do you think I should replace the speed days with?

Do you think the ME method of ramping up to a 1rm weight is less then optimal aswell??

If I can get ahold of those 2 books cheaply I will. I have been meaning to buy Mel Siff's book for a while but I always forget.

I absolutely love chains. I always get much more stability and explosiveness in my bench when I do alot of chained close grip benching. I also love how I can toast my triceps by using chains in nosebreakers and skullcrushers. Ever tried that??

i would replace speed with more volume, one day squat, 2 days for pressing(one day focusing on lower end strength ,one day focusinf more on upper end strength and lockouts and one day for dealift and lower back exerices. it can also be done with a 3day split, i know you have limited time.

zartiosky's book is cheaper the siffs, both are not expensive and can be found on ebay.

never did skulls with chains, i only do skulls with dbells, the curl or flat bat kills my elbos and than i cant press

also i think traing ME the way they do is VERY VERY counter porductive. first they use equipment EVERY day,so that makes there 90% alot morte like 70 0r 80% of there raw max, second the routine is geared for those who9 stay on "gear" year long so they recover quicker than the normal person, also the movements and there technique is designed for the equiped lifter, try to squat wide like they do with out equipment, you hips will feel like someone is hitting themwith a hammer, west side is just not for the regular powerlifter, also the most succesful pwerlifters use other means and not this nonsense, ed coan, g frank,mke bridges,cpt kirk,brent mikesell, jeff lewis,bolton,. becca swanson,mendelson, lattimer,rychlak all the metal millita benchers the list goes on and on, the best lifters in the world do not use west side, many of the best just use standar training and achieve much more than any westside memeber, todate m westside has never had a mid 800 deadlifter and one 800lb presser.

[Doc.Sust]

johan, i did use a different squat routine before this one, i used a plyometric version, i posted about it under my deadlift routine thread, is that the squat program you wanted?

[Doc.Sust]

if so i will post it next wk, i dont have it with me now

[63190]

de
dynamic effort

me
max effort


check out www.elitefts.com to understand these principle

rack pulls are partial deadlifts done in the powercage. half reps and quarter reps from the knees

Thanks Doc.[/MartyMcFly]

[RATM]

Man i hate the metric system

[Kärnfysikern]

johan, i did use a different squat routine before this one, i used a plyometric version, i posted about it under my deadlift routine thread, is that the squat program you wanted?

yeah you mentioned a squat routine in the deadlift thread that is the one Im curious about That was the plyometric one. I am interested in both though.

[Doc.Sust]

yeah you mentioned a squat routine in the deadlift thread that is the one Im curious about That was the plyometric one. I am interested in both though.

ok johan i will look through my old training logs and programs, that rouine really did me alot of good, when i did it i used alot of volume, now if i did it, i would cut back on the volume and concentrate more on technique, i will get you the program.

[*Narkissos*]

Good luck Johan... I hit 500lbs for 2 reps last week.

I thought our bet was to see who'd hit 600 first?

Where'd 540 come from?

~Dr. Nark: Your master

[Kärnfysikern]

ok johan i will look through my old training logs and programs, that rouine really did me alot of good, when i did it i used alot of volume, now if i did it, i would cut back on the volume and concentrate more on technique, i will get you the program.

Thanks bro When you got time btw take a look in the powerlifting forum and the latest thread I have started

Good luck Johan... I hit 500lbs for 2 reps last week.

I thought our bet was to see who'd hit 600 first?

Where'd 540 come from?

~Dr. Nark: Your master

540 will be 3 times my bodyweight Enjoy the headstart soon Il be ahead of you Dr pussy

[*Narkissos*]

Thanks bro When you got time btw take a look in the powerlifting forum and the latest thread I have started



540 will be 3 times my bodyweight Enjoy the headstart soon Il be ahead of you Dr pussy

i pulled 500 for 2 again this morning Johan.. time for you to man up.

You'll never catch me MUAHAHA... where would you like me to send my autographed pic of myself?

Since you're gonna be my number one fan and all...when i hit 540 first

~Dr. Nark

p.s. seriously tho.. i'm looking foward to your log... Goodluck Jo.

[Kärnfysikern]

i pulled 500 for 2 again this morning Johan.. time for you to man up.

You'll never catch me MUAHAHA... where would you like me to send my autographed pic of myself?

Since you're gonna be my number one fan and all...when i hit 540 first

~Dr. Nark

p.s. seriously tho.. i'm looking foward to your log... Goodluck Jo.

Nah nah the competition is still first to 600 540 is just my personal goal. But Im gonna beat you to that weight aswell so dont worry

Thanks bro. Hopefully the classes that starts in 2 weeks and runs to june wont be to time consuming. Some day you are going to have to learn me how to juggle full time studies with hardcore diet.

[Doc.Sust]

my routine took me over 600 johan, use it to take nark out!!!hahahah!!!

[Kärnfysikern]

check this link doc
http://forums.steroid.com/showthread.php?t=228374

[Doc.Sust]

congrat on ditching he westside methods, your dead willl skyrocket !

[Kärnfysikern]

I sure hope so
Im taking a week off the gym now and then Il start your deadlift routine.

[Doc.Sust]

cool man, i answered your other post in the plifting forum , we wil work out a routine for you

[*Narkissos*]

my routine took me over 600 johan, use it to take nark out!!!hahahah!!!

conspiring bastards