Littleliam's Natty Powerlifting Journal

[LittleLiam]

ive always trained deads that way over the past 21yrs mate, advised to me by one of N Ireland's veteran plifters. Ive tried every week also and I do go stale within 6wks (even on cycle) an dont progress much, if any at all, but if i go every 2wks then i can pretty much hit hard and heavy all year round (competition peaking is obviously diff, although im going to adopt a 12wk peak next time and just dead every 2wks, as an experiment).

deads are an all out low rep heavy exercise and alot of recovery is needed, esp when you consider your squatting every week. deads always stay with you if you keep everything else ticking over, ive had up to 2mth lay offs from deads but within 2wks i'll always be back up nailing all out 4reps again.
i never have or never will use lifting straps, my torso would tear off before my grip would give

example of my current dead session is:

60 x 8
100 x 6
140 x 6
160 x 4
180 x 4
200 x 3
220 x 3
240 x 6 ( if i feel another 2reps i'll hit them)

if still feeling good i'll work on to 250 x 3 and 260 x 3 (rarely feel that spectacular though lol)

if i were doing that every week alongside my leg training, i'd be bolloxed

i only go to singles when peaking for a comp mate and if you follow an every 2wks format, you'll be able to keep pounding it all year round without loads and deloads. also, deads dont lend themselves very well to high reps and drop sets, you're inviting a back injury in by doing that. keep the fancy stuff to your assistant exercises.

What are your numbers and weight?

 

[LittleLiam]

Week 2 Day 1

Military Press

30x5
37x5
45x3
50x5
57.5x5
65x6

DB SHOULDER PRESS

18sx10x4sets

BB BICEP CURLS

40x10x4sets

REVERSE BB BICEP CURLS

40x10x4sets

DB LAT RAISE

12sx10x3sets

DB REAR DELT RAISE

12sx10x3sets

DB HAMMER CURLS

12sx12each side

Happy with the increase on db shoulder press

 

[dliftdoc]

What are your numbers and weight?

I'm 97kgs at the min. Don't bench press anymore due to shoulder labrum tear, push 45kg dbells for 10 on incline bench. Just missed 300kg in my AVI in Sept, pulled 275kg like it was nothing that day, have had 290kg up in training. 40kg dwells in shoulder press for 8-10 (ironically doesn't really affect injury). Had 200kg on my back on Sat morning for 3reps squats, first time I've been over 160kg in 6yrs, hurt the shoulder a bit.

 

[dliftdoc]

Btw, my bench was always shite anyhow, topped out at 180kg @ 98kg bw in a mid range inzer shirt. That was natty lifting, but still crap lol

 

[LittleLiam]

Good numbers pal. Equipped for all yeah? I wasn't trying to be a jerk. Just seeing who's giving me advice.

 

[LittleLiam]

Crap day today. Went to a funeral of a close family friend. Not cool.

Fucking cold in the gym. Hoody and beanie on

DEADLIFTS

80x5
100x5
120x3
132.5x5
152.5x5
172.5x12 - PB

http://www.youtube.com/watch?v=iMezkl13ByQ&feature=youtube_gdata_player

100x10x2sets

Then did some sumo deads for a change

100x10
100x10
100x20 - PB

Had to sit down after this. Nearly chundered everywhere!!!

Pretty smashed after this.

GOODMORNINGS

60x10x2sets
50x10x2sets

Kept them light

HAMCURLS

65x10

Done, tired, sick ad happy with the dead volume. Dominos time

 

[JimmyF]

Nice reps matey!

 

[dliftdoc]

Good numbers pal. Equipped for all yeah? I wasn't trying to be a jerk. Just seeing who's giving me advice.

na man, that's raw for deads and my last big squat was 280kg equipped back in 2007 i think, and 255kg in just knee wraps.

i wont lift equipped ever gain tbh, cant be fucked getting poured into suits anymore lol and dlift suits were always crap, never did jack for me but thast going back 10 or more years since i tried one.

 

[dliftdoc]

Crap day today. Went to a funeral of a close family friend. Not cool.

Fucking cold in the gym. Hoody and beanie on

DEADLIFTS

80x5
100x5
120x3
132.5x5
152.5x5
172.5x12 - PB

Liam Deadlifts 172.5kgx12 - YouTube

100x10x2sets

Then did some sumo deads for a change

100x10
100x10
100x20 - PB

Had to sit down after this. Nearly chundered everywhere!!!

Pretty smashed after this.

GOODMORNINGS

60x10x2sets
50x10x2sets

Kept them light

HAMCURLS

65x10

Done, tired, sick ad happy with the dead volume. Dominos time

why are hammering out so many reps on deads mate?

 

[LittleLiam]

Wanted to smash the f*ck out of some weights - so I did

 

[LittleLiam]

That's a great dead then! What ate your other raws? I can't compare against equipped.

I don't wear knee wraps. Raw is raw in WPC. Not BPC mind...

I've only been training since feb so am no way near ready for equipped

 

[dliftdoc]

That's a great dead then! What ate your other raws? I can't compare against equipped.

I don't wear knee wraps. Raw is raw in WPC. Not BPC mind...

I've only been training since feb so am no way near ready for equipped

i respect my knee caps too much lol. ive done 150kg bench raw and 230kg squat sans anything. i thought all feds allowed knee wraps? but then, there is so many these days

 

[dliftdoc]

That's a great dead then! What ate your other raws? I can't compare against equipped.

I don't wear knee wraps. Raw is raw in WPC. Not BPC mind...

I've only been training since feb so am no way near ready for equipped

i went into equipped straight away after a few months training, but then i dont think raw comps were around back then (1993)

 

[dliftdoc]

Wanted to smash the f*ck out of some weights - so I did

fair dues

 

[LittleLiam]

BPC allow them raw. Last comp was in Folkestone and in cahoots with the WPC who didn't. I wanted to score for both Feds so didn't wear em. I wear a belt on comp day. Not training though. 150raw is an awesome bench. My lagging lift is bench ATM. Using DB work to get stronger off the chest. Yeah there's a few guys at my gym who did the same thing going straight to equipped back in the day. Bill West, Neil Arnold, Paul Newell.

I'm doing 351 for PL by Jim Wender - one of the first guys to squat 1000lbs. On this week he want you to do max reps in the final lift. So I did. I was pissed off for the funeral do channeled it.