See Monkfish grow....

[musefan]

Dips getting strong dude!!

[Monkfish]

Thanks guys, that was the first time I've put a 20 plate on for dips, and it wasnt as bad as I'd expected!

I'm trying to decide how to warm up to my deadlift 1RM on Saturday, anyone know the best way? Dont wanna burn out early, or break myself

My abs are locked solid and aching like mad from those rollouts yesterday!!!

[musefan]

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Thanks guys, that was the first time I've put a 20 plate on for dips, and it wasnt as bad as I'd expected!

Yeah when you first stick the 20's on it doesn't feel as bad as it looks To me 20-30kg feel pretty similar too, you probably can give it ago sooner than you think!

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I'm trying to decide how to warm up to my deadlift 1RM on Saturday, anyone know the best way? Dont wanna burn out early, or break myself

What I read lastnight which was pretty interesting (also Dope has mentioned sqyats are a good DL warmup to me)

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Deadlifts are an outstanding exercise, however, squatting before deadlifting is necessary for a variety of reasons

Squats serve as a more efficient and general "warmup" and preparation for your weight training sessions than deadlifts. Deadlifts will fatigue the upper and especially the lower back muscles prior to beginning the squats, which can definitely be hazardous to the health of a trainee, especially a new trainee. The last thing you want while squatting is a set of spinal erectors that are unable to bear the load. You can still frequently deadlift to near-limit poundages after squatting, but you will NOT be able to do that on your squats if you deadlift first.

FAQ:The Lifts - Starting Strength Wiki


It sounds like a few squats will be a good warmup. Obviously not enough to burn you out e.g. 60kg x8, 100kg x6 or what ever you fancy.

I can't really comment on how you should warm up for 200kg because thats 40kg more than my last attempt lol

But looking at your last 180kg attempt which was:

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BACK
Deadlifts
60kg x 10
60kg x 8
60kg x 5
100kg x 5
140kg x 5
160kg x 4
170kg x 2
180kg x 1 x 4

I would cut the 23 reps of 60kg DL down to just 8-10 (remembering that if you have done a few squats your core should be pretty well warmed up hopefully). Maybe the 5 reps's could be 3-4 to save your energy. Then when your up to 180kg tweak your 1 rep attempts to how good you feel, eventually up to the 200kg you are trying.

Just a few ideas as your DL is loads bigger than mine lol But I have done 2XBW a few times too.

Good luck Mr Fish!


P.S. DL in socks (helps reduce the distance the bar has to travel compared to in shoes) and use chalk if you aren't already.

[Monkfish]

Cheers for that bud, i'll get squattin' and see if that warms me up enough! You got any contact details, just in case i put my back out??

You're right about losing the shoes too - i'm 6ft 2in - so need to drop as much height as possible!! I always squat and deadlift in socks now, feels much more comfortable on my ankles.

That's a really good Wiki site too, got some reading for the evening now!

[musefan]

Contact details are '999' and have it on speed dial lol Don't do too many squats by the way in your warm up incase you get knackered lol

Yeah the wiki site is good especially the Mark Rippletoe stuff hes a good coach. It might be worth checking the videos on Dl's just to get some finer points.

Deadlift Videos - Starting Strength Wiki (Check the Mark Rip. vids)

[Monkfish]

Took it easy today as I want to save my hams and glutes for Saturday's onslaught!

Back squats
60kg x 10
100kg x 8
120kg x 6
130kg x 6
130kg x 6


Single leg raises
35kg x 10
35kg x 15
40kg x 10


Seated calf raises
50kg x 10
60kg x 9
60kg x 7



Saturday...... BRING IT!

[musefan]

Strong sesh even though you said your saving yourself lol

Have you seen this? I have put £50 on you getting the 200kg DL before anyone lol

http://forum.myprotein.co.uk/power-s...lift-club.html

Only joking I haven't put any bets down! lol

[Monkfish]

Haha, I'd not seen that yet. I like it though!

I'll get a friend to record a video in that case. God knows what my form will be like at that weight though!

[musefan]

Good luck Mr Fish!! Make sure you eat all the small fishys and get your protein before and after the 200kg DL!! lol

[Monkfish]

I did it!

Got in and warmed up with some squats, then ran through....

100kg x 3
140kg x 2
180kg x 1
200kg x 1
210kg x 1

Felt like there was more in the tank after 200kg, but although I locked 210kg out it wouldnt have been a legitimate competition lift as I think there was some hitching to get the bar up just above my knees.

Well happy with the results though! I got a video, so will upload it and post a link shortly..... I'm off to celebrate!!!

Oh, I weighed in at a shade under 89kg this morning just before I left for the gym, so 2.4 x BW