Today I hit a new 1 rep max on the deadlift.  I pulled 315 for one.  It wasn’t very clean and took some time to get up, but at the end of it, I got it done.  315 is three plates on each side.  It is a heavy deadlift and is often thought of as the divider between the boys and men.  When your deadlifting, with most average people, you can pull your body weight plus a little extra.  This is why it is common to see people pulling 150-250 in the gym.  This is the natural strength range for most people even when working out.  But to get to pulling 300+, it’s like asking what’s the difference between $100,000 and a million dollars.  There is a ton more work that needs to be put in.  You need to have a strong foundation with no weaknesses.  A strong core, hamstrings, back, grip strength and impeccable mechanics are needed.  This was a huge milestone in my journey and one that I was proud to have reached.  Here’s to starting the journey to four plates

Warmup:

  • Stair climber for 5
  • Lower body static stretch

Workout:

  • Deadlifts: 135 for 10 for 2 sets, 185 for 10, 225 for 8 for 3 sets, 245 for 4, 255 for 4, 275 for 3, 295 for 2, 315 for 1
  • Lat Pulldown: 100 for 15, 115 for 10, 130 for 8 for 3 sets, 145 for 3
  • Lat Pull Machine (one arm at a time): 50 for 15, 60 for 12, 70 for 10, 80 for 6 for 3 sets
  • V Bar Row: 45 for 15, 90 for 15 for 3 sets
  • Dumbbell Row: 60 for 10 for 3 sets
  • Seated Curls: 25 for 10, 30 for 8, 35 for 4 for 2 sets
  • V Bar Seated Cable Pull: 60 for 8 for 3 sets
  • Reverse Grip Curls (ez-curl bar): 30 for 12 for 3 sets
  • Curl Line: 30 for 4, 25 for 6, 20 for 6, 15 for 8, 12.5 for 5
  • Lower Back Extension Machine: 220 for 15 for 4 sets

Johnny

Soon to be “Johnny Two Plates”

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