(semi x-post r/powerlifting)Despite Having Only 1 Hand, I Finally Deadlifted Over 3x my Bodyweight-- 272kg/600lbs @ 82kg/181lbs

600 pounds off the ground

 

WILKS: 182.86 if you go by this

Height: 5'7

Weight:181-187 (compete between 174-180)

Age: 24

 

So as I'm preparing for my meet October 3rd, I had to recalculate my maxes. Today was deadlift day and I added 30lbs to my deadlift max over the last 10 weeks following a loose DUP based program:

 

Sweet strength block:

Day 1:

Squat 4x4 @ 80%

Deadlift 3x4 @ 80%

 

Day 2:

Bench 4x4 @ 80%

Pin press 3x6

Band rows 3x20

 

Day 3:

Squat 6x2@ 60%

Deadlift 6x2 @ 60%

 

Day 4:

Bench 6x2 @ 60%

Band tricep press down 100 as few sets as possible

Dead stop db rows 3x8

Band high rows 3x12

 

Day 5:

Squat 5x3 @ 87% +set

Deadlift 4x3 @ 87% +set

 

Day 6:

Bench 5x3 @ 87% +set

 

Day 7:rest

 

PEAK

Monday (Sunday): deadlift max

Wednesday: bench max

Friday: squat max

 

Testing squat and bench later this week then on to my last 6 week strength block. Hoping to have a 1450+ total @ 82kg/181lbs in October.

submitted by Adapt_Fitness
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