2.5.11 - Deadlifts

237.0

Strength:
Deadlifts
1 rep at 285

Worked up to this with sets of 5 until 185 or so, then made 20 pound jumps up to 285. Had to quit because I needed to get to Costco before it closed. Also, did some good mornings and RDLs for warm up.

I thought about this and I think the issue with the Deadlift is that I need to work back up with some higher volume. The problem right now seems like more of a muscle memory issue in that my body simply isn't working the lift in the right way. Last week, for instance, I did a whole bunch of reps at 225 as part of a main site WOD. So, this week, I should try and do some similar amount of reps at 250. Then maybe go up 15 pounds for the next two weeks after that.

This is what it could look like:

Week 1 (2/6): 5 X 7 at 250
Week 2 (2/13): 5 X 6 at 265
Week 3 (2/20): 5 X 5 at 280
Week 4 (2/27): 5 X 3 at 295
Week 5 (3/6): 5-5-3-3-1-1-1
Week 6 (3/13): No Deadlifts
Week 7 (3/20): 5 X 3 at 305
Week 8 (3/27): 1 X 5 at 310
Week 9 (4/3): 1 X 5 at 320
Week 10 (4/10): 1 X 5 at 330

Depending on what happens in week 5, targets for the following weeks can go either up or down. However, I suspect these numbers are pretty solid. I think the high volume work for the next few weeks is just what I need to build my strength back up in this lift. Also, in weeks 7, 8, 9, I could change the approach and go higher volume/lower weight. Week 10 should be 2nd week of April. If I follow this plan, my 1RM should hit 400 sometime in May. It is also possible that this is a very conservative estimate and that I could actually get there much earlier.

If I follow this plan, 500 is doable by the end of the year - but probably just barely.

Food:
Pro Shake
Double Americano
Steak
Almonds
Blackberries
5 or 6 drinks
Double Cheeseburger
Curly Fries