Yeah, and atm I seem to have lost my keys(Original post by cassiejoevans)
Aw good luck to you! Consistency is key!
Aspiring yeah.. Dabbled in powerlifting training, trying to get a sick physique (think Jessica Arevalo-esque) before even competing. Why put your body through all that stress to not win? Pointless and very hard - especially for women! Um I think most people are used to it now. I go for boys who lift so it's always a plus for them. People always marvel at how 'dedicated' I am - especially drunk girls. Even though right this second I just smashed protein chocolate, a protein cookie and a protein flapjack - 500kcal over my daily goal, and am pretty drunk and vaping
Good physique to aim for, she's perfect I'm the same tbh, next relationship I settle down to is gonna be with a lifting girl, happy to stay single and not settle for any less until then All about those similar lifestyle interests.
The journey to a 4 plate deadlift Watch
- Political Ambassador
- 16-10-2016 15:19
- 16-10-2016 17:19
This is what happens to a thread when a girl posts huh
- Thread Starter
- 16-10-2016 17:22
- 16-10-2016 19:10
- 16-10-2016 19:33
week 1: one heavy set of five reps. Say 140kg
week 2: two heavier triples at 142.5kg
week 3: five heavy singles at 145kg.
week 4: Start again, adding 2.5kg to all sets.
When you can pull 162.5kg for five reps, you will have a 180kg max (4 plates). But DON'T test this unnecessarily, just keep pushing these cycles as long as possible. When you can't hit triples in the week 2 slots, go for ascending singles the week after to find your new max. I did this last year and pulled 185kg at 163lbs 5'10''. I am now 171lbs, 200kg pull.
You don't need Wendler's 531 setup for a 4 plate pull. 531 works much better for stronger lifters. It is needlessly slow for novices.
ps depending on how much of a grind your current 150kg max is, you may need to start a bit lighter. Say 137.5kg.
Overall, very little deadlifting is needed to increase the deadlift up to around 440lbs (for an average guy). Keep it simple.Last edited by DCRsilver; 16-10-2016 at 19:36.
(Original post by db10)
- 16-10-2016 19:38
If you deadlift once a week, squat twice a week or so, and do other back stuff such as chins/rows, added to your assumption of a perfect diet, you could pull 180 within a couple of months tbh.Last edited by DCRsilver; 16-10-2016 at 19:40.