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Dead Lift Objective 405# Minimum


Luke Whippo

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Karl,

I'm in no hurry, I'm no powerlifter or anything with a label, I only competed in regional Strongman contests it seems another lifetime ago. I have what I'm hoping a 2-3 year plan to reach the 500# mark, if not, I'm sure around age 50, which would be 7 years. 

I did notice my foot position though. 

My slight sciatica (or nerve pinch) seems to be all gone now.

For the next month things are gonna be a bit unstable for me, doing what I can when I can.

Standing overhead press from rack-

up to 150 x 2 for 4 sets, 155 x 1

Full Dead Lifts-

220 x 5

270 x 5

320 x 3, 340 x 1

385 x 3, 405 x 2

Next week will be a light week, but lets see if after I do my reps with lighter weight jump up to 405 x 1 just to satisfy this journal title.

 

 

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Floor presses up to 192, 177 x 4, 180 x 3, all starting from bottom.

Bottom up squat at parallel, 320 x 1, 315 x 4 

Dead Lift-

220 x 5

270 x 4

290 x 1

320 x 2

350 x 7, 405 x 1

I think we are back to minimum 405 x 1 on DL day. 

Aynsley Dunbar - drums

 

 

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Standing press from rack strict-

up to 145 x 3, 145 x 5 (PR)

Squat-

285 x 6, 295 x 1

Dead Lift-

220 x 4

270 x 4

320 x 2

360 x 2

390 x 3, 410 x 1

 

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floor presses starting from bottom up to 195 x 2-singles (which is my PR), 200 x 1

bottom up squats from parallel-

135 x few

225 x few

255 x 1

295 x 1

335 x 2 

365 x 1 (pr)

Elevated Dead Lift, just 2" higher.

220 x few

270 x few

320 x 2

380 x 2

425 x 2

 

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Standing over presses, 155 x 2, 155 x singles, 140 x 4, 140 x 3

Squat -

135

185 x 1

225

245 x 1

275 x 8

Deload - Full Deads -

220 x few

270 x few

290 x 1

320 x few

340 x 1

375 x 7 

Didn't go with 405 today, no need to, it's not like I can't do it, figured I finally use a deload for what it's supposed to be, the reps gave me good work.

 

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  • 2 weeks later...

Floor press starting from bottom, 190 x 2, 195 x1 

Squats- 315 x 1, 315 x 2, 275 x 10

Full Deads de load-

220 x few

270 x few

320 x 3

350 x 11 Man, that was fun stuff!

Going heavier next week, maybe see the 405 again.

 

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Standing press inside rack 155 x 2, 155 x 3, thats a PR for sure, strict.

Squat up to 275 x 6, 290 x 6

 

Elevated Dead Lift-

220 x few

270 x few

320 x 2

370 x 1

400 x 1

435 x 2 PR for reps.

Gotta add this one to my collection - Pound for a Brown and Sleep in a Jar-

 

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  • 1 month later...

Been very busy.

Over the last month-

Elevated DL 420 x 4 PR for reps

Regular DL 360 x 8. Last week did 405 x 3 smooth reps.

Been working up reps in squat with 315, got 9 sofar.

 

 

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  • 2 weeks later...

Been doing some heavy partial squatting and some walking up to 500+.

Very sore........

Overhead pressing up to 165.

Floor presses up to 200.

Full deads - 370 x 5, 1-minute rest, 380 x 4

Elevated Deads-

370 x 2

390 x 2

410 x 2

Starting to feel better.

 

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Presses behind the neck, first time doing these for reps 159 x 3 with a push.

Still working on floor pressing, averaging 200.

Full Dead Lift, light day-

220 x 5

270 x few

300 x 2

320 x 2

340 x 12 OH YEAH, that feels great, I no longer squat my deads! 

 

OK I gotta talk about this album here, Lumpy Gravy. This is Zappa's 3rd release in 1967 and it was his first solo album. This is the most interesting album by him, this is the one that showed he was a serious classical composer. There are several versions of this, the original 1967 was by Capital Records in which Zappa went behind Verve/MGM's back to record this. Zappa thought if he didn't use any of the Mothers in the album he'd be ok, but they lost in court and in 1968 Zappa edited it and added a bunch dialogue with the mothers by having conversations with their heads inside a piano. The 1967 version was straight classical orchestra, the 1968 was those compositions with a dialogue and weird sounds in-between each composition. 

To write and compose this album when he had shows, other albums being recorded and on the verge of losing his home at the time, this is just incredible and the orchestra he hired thought his compositions were not possible to play.  

Anyway, here is King Kong from this album, my only complaint is, it's too damn short.......

     

 

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  • 3 weeks later...

Updates from last couple weeks-

Floor presses without a rack over 200 now.

Powercleans with 185.

Cheat curls with 145.

Dead Lift 405 x 4.

Last Dead lift workout heavy volume -

225 x 4

275 x 3

325 x 2

375 x 3, 395 x 3, 415 x 3. 

That was Friday night, I was taxed pretty good, went home drank a shake with whole milk, then went right to the beer and Bourbon for about 4 hours, slept an entire day. Feel excellent now!!! True story.

 

 

 

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