Old Forum 7 workouts with 5,4,3,2,1

[James Whitmore]

So here are my results after 7 workouts.

I'm 6'1-2'ish and weigh about 83-84kg these days. So I'm within about 2kg of pulling double bodyweight.

Previous bests

BP: 95kg estimated 100kg 1rm used for this program

Dl: Narrow conventional stance. 160kg pulled 2 days before starting this program.

https://www.youtube.com/watch?v=dMfQ18XzIFo

Current best as of today.

BP: 100kg solid.

DL: 165kg

 

all numbers performed as a sets of 5,4,3,2,1. I treated these as singles for the deadlift and just rested enough btwn each 'set' and each single  until I was confident of the next single.

Day 1 Friday

BP: 70,75,80,85,90kg

Dl: 110,120,130,140,150kg

 

Day 2 Monday

BP:72.5, 77.5, 82.5, 87.5, 92.5

Dl: 112.5,122.5,132.5,142.5,152.5

 

Day 3 Thursday

BP: 75,80,85,90,95

DL: 115,125,135,145,155

 

Day 4 Saturday

BP: 77.5, 82.5, 87.5,92.5, 97.5

DL: 117.5,127.5,137.5,147.5,157.5(double overhand pr)

Note: Found that double overhand was feeling stronger off the floor(better back lockdown) than my typical alternate grip

 

Day 5 Tuesday

BP: 80,85,90,95,100 (Almost stalled on second rep of the double with 95kg)

DL: 120,130,140,150,160(all reps with double overhand again pr w/this grip) 160 went up easier than the first time I tried it 2 weeks ago)

https://www.youtube.com/watch?v=rRXTbaNDorY

 

Day 6 Thursday

BP:82.5,87.5,92.5 97.5(stuck on rep two ), 102.5(not attempted)

DL: 122.5, 132.5,142.5,152.5, 162.5 (again alld d/o grip, grip and lift pr)

https://www.youtube.com/watch?v=JuOYyscZYfk

Decided to take a couple day off and retry BP series.

 

Day 7 Monday

BP:82.5,87.5,92.5 (finished the triple barely, but just felt off and not as solid as previous days) did not attempt the double at 97.5

DL: 125,135,145,155,165 (technique didn't feel as solid during the series as in previous days, almost dropped the weight on first single with 155kg. I switched back to alternate grip for second single and for 165). Slow but solid lift I think.

https://www.youtube.com/watch?v=91xL0kMptZY&feature=youtu.be

I have also been doing mobility work during the week, pullups (maybe 15 total after lifting), goblet squats and similar recovery type drills on off days.

Conclusions: maybe I overestimated my bench at the start, but still managed to hit my estimated max for a solid rep so I'm happy with this run. Its a pr for this year, but I have done more about 6 years ago when training bp, but probably not with as good of form as now.

I'm happy with my DL progression. 5kg improvement in 7 workouts. I think I might be able to do one more DL workout, but I am losing the drive to do so and don't see the point right now. I'm feeling the need for a park bench approach with some simple strength type workouts after having done two very difficult bus bench workouts this semester. Feeling a little overtrained I guess. Need some relax and recharge time.

I'm 6'1-2'ish and weigh about 83-84kg these days. So I'm within about 2kg of pulling double bodyweight. Feel confident I will next time I build up to it.

 

 

[James Whitmore]

Finally achieved my first double bodyweight deadlift today. Bodyweight 83kg, lift and new pr of 167.5kg. I didn't do the full 5,4,3,2,1 but used the 75%, 85%, 95%, 100-105% from sets and reps for power from BB.

This definitely one of the toughest grinds I have ever done. Oh and I didn't pass out at the end. I just wanted to stretch out and relax after and catch my breath.

https://www.youtube.com/watch?v=2sOEYdSjoiU&feature=youtu.be

anyways just wanted to say thanks to Pavel for some great info in his various books. I will be revisiting this program next year and hope to go the full 4 weeks.

 

[Journeyman]

Very nice grind, James! Congrats on the 2x bodyweight.

Have you measured those plates? They look a bit smaller than the regulation... which is 18'' diameter, I believe. You might have been doing deficit pulls this whole time and be good for more on a standard height bar.

 

[James Whitmore]

Thanks aris. It was a long time goal. I'm going to transition to some kettlebell work during the summer while the gym is closed and resume deadlifting next term. I want to work on my weaknesses during this time. Squats, loaded carries, abs, wrist and grip, pullups.

Brett Jones mentioned the small plates in a thread I had a while back. I measured and now I pull from the would floor and the weights resting on two gym floor mats. This puts me aprox at the right height. Before that I was doing deficit pulls without realizing it.