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Dead Lift Objective 405# Minimum


Luke Whippo
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I'm more focused on the Dead Lift now, when I Dead Lift my minimum will be 405 x 1. Last week I blew out my lower back locking out too hard  a 315 warm up. I continued on and still hit 405 x 1 barely being able to walk, hence I must do at least 405 x 1.

Today-

The powers to be (life) got in the way of gym time today, but I suppose it was meant to be, as my lower back still needs care. I got the gym about an hour late, which only gives me 40 minutes. I decided to not Dead Lift today.

I began back squats nursing my back and didn't feel any pain, I left the squat rack in better shape than coming in, that's a plus!

Squat (below parallel)-
135 x 5
185 x 5
225 x 10
245 x 1
269 x 14

Squatting while nursing the back is a lot harder, at rep 14 it was starting to get tough, had I been 100%, this would have been a 16+repper.

Powerclean and Press
115 x 2-presses
135 x 2-presses
145 x 2-presses
150 x 2-presses
155 x 2-presses

Ran out of time.....

Keep this in mind, I DIDN'T Dead Lift today, it object of this is WHEN I Dead Lift!

 

Now this is the best version of Chungas Revenge, I had found it about a year ago and had no clue when it was recorded, it was taken down, and here we go, it was in a basement, Aynsley Dunbar drums.......

 

 

 

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First, it’s amaxing how lockout a 315 Dead Lift f’ed me up so badly.

secondly, it’s amazing how yesterday’s squats healed me up.

This time last week I couldn’t stand up straight without doing  20 minutes of stretches. As the week progressed I felt better but the pain was there, on Friday I hurting very badly.

Now it’s like it never happened.

Can’t wait to pull!

 

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As the back felt awesome today, and after doing some Bent Presses (never really done them), the Dead Lift was calling my name-

Home workout, Dead Lift mixed grip-

220 x 2

320 x 1

340 x 1

370 x 1

390 x 1

425 x 1

No issues at all, just keeping form good, was that even a workout?????

 

Gotta start flossing for teeth lifts......

 

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Got to gym late again, I don't see being on time anymore.

Squat-

135 x few

185 x few

225 x 10

255 x 1

285 x 10 load and lift 305 x 1

Feeling a little pain in the lower back on those.

Powerclean and Press-

singles 5# jumps up to 169 x 1

Curls-

89 x 5, no rest, 99x 3, no rest, 109 x 4, minute rest, 119 x 5

Ran out of time.

 

Good find here, crank it up! If you've ever heard "Smoke on the Water", this is the concert (just intro), someone shot a flare onto stage and burned it down.

 

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Dead Lift Day!

Mixed-grip-

220 x 2

320 x 1

340 x 1

370 x 1

395 x 1

435 x 1 No Problem!

 

Another good find here, I never knew he played "Any Downers" like this in 75, very, very heavy minor chords here.............

 

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Today was, push press overhead behind the neck and front squats. I feel, my focus on the Dead Lift helps improve these lifts.

Push press behind the neck -

Singles up 190 x1 and 194 x 1 

Front squats-

Singles up to 245 x 1

The front squats went well, I think if I get to 260 that'll be an all time best for me. Even if I went a tad heavier back in the day, they were high back then, these ATG with pause.

 

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Squats-

135 x few

185 x few

225 x 8

245 x 1

275 x 15

Push presses behind the neck up to 194 x 1 and 204 x 1

Front squat up to 250 x 1

Curls-

89 x 5, no rest, 109 x 3, no rest, 119 x 3, minute rest, 129 x 6, minute rest, 139 x 1

 

This has to be one of the greatest album covers of all time, non of that stupid wannabe Satan Black Sab. stuff, just plain old ugliness and this was 1970. When this album was released Frank had already fired the entire band for lack of RIO and overhead, the singer here, Ray Collins had the best voice of the 1960's. Ray brought Frank into the band around 64ish, Ray quit for good around 1968, this was a studio/live track that was recorded sometime before 1970 and Frank released after the disbandment, great American story. I love this whole album really, absolutely something different, and Frank would be insulted if it was called, rock........

 

 

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Dead Lifts, it seems 420 should be my minimum now..........

220 x 2

320 x 1

350 x 1

380 x 1

420 x 1

455 x 1 easy enough, keep on, keepin on.

Now here is a fine tune about enjoying pain, it's for people who like to get stomped on, preferably with plastic leather boots...........

 

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I should be seeing 500 early next year (maybe Feb.), there's no rush. No Professional coaching, no way in hell would I be allowed to spend money on training other than equipment or my gym fee. I'm a bit too stubborn anyway, I'm not change my program now................

Squat-

up to 295 x 11 

Powerclean and Press up to 169 x 1, as usual I ran out of time to go heavier, had to leave.

 

I like how deep this Beefharts' vocals are, very unique for 1975, it's almost like the first death metal sounding voice on certain parts, badass..........

 

 

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Dead Lift (as usual, mixed grip, no belt)

220 x 2

320 x 1

350 x 1

390 x 1

430 x 1

460 x 1

Well, this ties my all time PR that I hit in September, it wasn't as easy as 455 last week, but it wasn't a real grinder (like in September). I was a tad beat up and actually thought about not lifting today..........

 

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Dead Lift (conventional, mixed grip, no belt, same as usual)

220 x 2

330 x 1

350 x 1

382 x 1

430 x 1

PR 465 x 1 (stronger than last weeks 460).

Every week I say to myself, is it time to rest the Deads this week, hasn't happened yet.

 

 

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Very beat-up this week, a backoff week is a coming.

Worked up to a 255 front squat, PR territory.

Dead Lifts-

220 x 2

320 x 1

345 x 1

390 x 1

440 x 1 Easy

475 x 1 PR, Grinder, ah yeah, ripped it up to the knees but too slow after that. I did trash the back, so maybe I'll listen to my warm-ups and go from there.

 

 

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  • 2 weeks later...

Squat-

225 x 20

315 x 1

Dead Lift-

220 x 2

320 x 1

372 x 1

425 x1, load and lift 445 x 1

That is a different approach to singles, load and lift, approx. 1 minute rest.

A great voice of the 60's and original Mother, Ray Collins.........

 

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Squat-

245 x 21

Squat cleans and old style Olympic Press - up 175, squat cleans felt perfect. 

Dead Lift-

220 x 2

320 x 1

340 x 1

377 x 1

load and lift singles - 435 x 1 / 455 x 1 felt strong.

 

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Squat-

255 x 22

Didn't have too much to talk about afterwards, was pretty dead. 

Resting till Friday, no Deads this week.

 

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Squat-

265 x 10, (load and lift) 285 x 10, (load lift), 315 x 1, (load lift), 335 x 1

Dead Lift-

220 x 2

282 x 2

320 x 1

342 x 1

382 x 1

430 x 1 (2 minute) 450 x 1

This was just for muscle memory and my leg was trashed from squats. The goal was 450 so that was good, but I'm still not a Viking, no I'm still an Eskimo (maybe).........

 

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Lower back therapy-

Front Squat PR 265 x 1 pretty easy.

Dead Lifts-

220 x 2

292 x 1

320 x 1

350 x 1

402 x 1

440 x 1 1-minute rest 460 x 1

Still an Eskimo, excellent bass here............

 

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  • 2 weeks later...

Did some singles in the Dead Lift with 420, which is easy. Gotta get to 460 being that easy.

Hit a PR in the Front Squat with 275.

Been doing Floor Pressing light for now without a rack. Clean and pressing is at 185.

I've been too sore and achy for heavier higher rep squats via heavy dead lifting.

 

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