Building a huge deadlift (PS OMG I am world champion)+ new training vids pg446

[allthegoodnamesaregone]

How's your box setup? And out of interest what do you use for your box? (I'm in the process of sorting this out for my self now). I've heard using peice of piping or big drink bottle can help your arch, I'm sure you have no problem with it but it might help when the equiptment is old (lack of friction on the bench).

[James Copping]

That might work, I probably wont be working out much at Lyn's gym though.

At my gym they have adjustable height fitness steps that the aerobics classes use. I just stack them up until I can sit oin them @ 1" below // and squat away. You can also use a bench.

[allthegoodnamesaregone]

when you sit down in box squats do you lean back slightly?

[James Copping]

I dont get what u mean mate. I do it the same technique as normal squats but pause at the bottom.

[Karlos02]

what are the benefits of box squats compared to normal squats? handle more weight?

[James Copping]

Teach explosiveness from the bottom of the lift.

I had a really really good workout today:

Squat
60x5
100x5
120x5
140x5
150x5
160x5
170x5
175x3
180x3 +5kg raw PB!! 4 plates a side, was well chuffed!

Deadlift
60x5
100x5
140x5
160x5
170x5
180x5
190x5
200x4 very bad setup here, wobbly as ****, I blame the uneven floor. My back feels nearly 100% now so I am expecting this to go up fast!

That was it, 9 sets of squats and 8 of deads. Cant wait for next week.

[Karlos02]

looks good! pretty tough doing squats and deads in same session though i would imagine.
was this workout the one in leeds with andy bolton?

[James Copping]

This is normally yes but he is flying back from USA after his comp. I will be going to leeds next wednesday probably.

It is tough doing them in the same session but its fun at the same time. I do rest for a long time though, this session took about 1hr 45mins.

[James Copping]

Back down to light weights this week, I'm going to build back up over about 6 weeks to hopefully a 200kg x3 raw squat, 140x3 raw bench and 240x3 raw deadlift. I will probably start next week benching up to about 100kg and squatting/DLing to about 150/160 and see how it goes from there. Hopefully it will be:

Squat
Week 1 140x5
Week 2 160x5
Week 3 180x5
Then going down to 3's
Week 4 190x3
Week 5 195x3
Week 6 200x3

Deadlift
Week 1 170x5
Week 2 190x5
Week 3 210x5
Then to 3's
Week 4 220x3
Week 5 230x3
Week 6 240x3

Bench
Week 1 100x5
Week 2 120x5
Week 3 125x5
Then to 3's
Week 4 130x3
Week 5 135x3
Week 6 140x3

Of course these will not be the only sets I do each week, I will probably build up to these weights over 7-8 sets.
Anyway, here is todays Workout.

DE bench
(Medium grip)
60x10
60x10--Elbows hurt, I wasnt properly warmed up so I did more dynamic stretches
70x5
70x5
70x5
(Close grip)
70x5
70x5
Taking it easy...

Decline DB bench, 1st time doing these in a while
14's x12
30's x8
30's x8
30's x8
30's x8

Close reverse grip lat pulldown(another new exercise)
49x12
70x8
77x8
77x8

Tri pushdown
(with doubled red miniband, this was very heavy at the bottom!)
50x8---this was a warmup without the band
25x8
30x8
30x8
30x8
These were all very explosive until the last few inches of ROM where they slowed a bit, thats just what I am aiming for!

BB row, strict form
35x12
75x12
75x12
75x12 Very fast.

Hammer curl
22's x8
20's x8

[MartinM]

Looking good Meat. I really hope for your sake your elbows hold out! The Cissus did them a lot of good didnt it?