jon's life of lifting

P

Proteinboy

2
a wrestler's off season journal:
i never tried this, and i got huge strength gains from 20 rep squats.
so i decided to be a sort of scientist and experiment with what i'l get with 20 rep deadlifts.

PARAMETERS:
-1 set of 20 rep deadlifts with a designated weight(below)
-deadlift 1-2 times a week
-squat 1 time a week
-add at least 5lbs each time i lift
-eat a ton

GOAL: to be able to deadlift my current 5RM 20 times by the end of the program

estimated 5RM: 325
I will test my 5RM the next time i deadlift.

DESIGNATED WEIGHT: 325-90= 235
-the 325 represents my current 5RM
-the 90 represents 18 workouts of adding 5lbs each(the progression)

SO i will start with 235 for 20 reps, overhand grip.
i will then work my way towards a big set of 20 with 325 lbs.

COMMENTS, CONCERNS, PREDICTIONS, and BETS ARE ALL WANTED AND APPRECIATED
 
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Very interested to see how it goes. All the best! Will definitely be following
 
Now this is pretty damn cool, good luck with it! I'm gonna be a dirty rogue and say you won't quite get there, but that doesn't mean I don't wanna see it!
 
thanks for the input so far guys.
this routine is a direct copy from the 20 rep squat routine that i did before.
it brought my squat from a 5rm to a 20rm(it worked)

the only thing i am doing is substituting deadlifts in for squats.
im sure it is possible.
therefore my mind will be the link challenged.

as for markmywords, il mark your words, and not only that. il make you eat them! lol
thanks for the input man.

PS: keep in mind that the original 20 rep squat program incorporated breathing squats. that means you can take many breaths in between reps. to simulate that, i will also allow breaths to be taken at the top of the deadlift(when locked out).
 
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I am interested in following this as well. Good experiment and keep good track of things; possible HS science project? Btw, try that 2-3 whole chicken a week diet to compliment. :)

Good luck bro; hey what grade are you in?
 
Btw, try that 2-3 whole chicken a week diet to compliment.

Good luck bro; hey what grade are you in?
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yeah man! iv been trying to eat more chicken lately. if not, il just grab a whole bunch of turkey meat.
im in 12th grade :D about to graduate ^^
18y/o

You HAVE to videotape one of your 20 rep deadlift sets! I want to see the pain and agony!
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definetly man. no doubt, il start video taping once i get past 275!

first lift is saturday; today was wrestling, tomorrow is squats, sat is the next leg day.

i am planning on deadlifting possibly teusdays and saturdays.
i cant wait!
 
5/2/09

warmup

then

DEADLIFTS
135x2x5
225x5
325x5
235x20

PULLOVERS
15 @ 25lbs

SHUTTLES
5 @15,30 FT

BEAR CRAWLED

BUCK UP GYMNAST HANDSTANDS

NINJA KICKUPS
10
9
8

so today, i did a heavy 5 rep set, and then did my 20 reps.
from now on, im only doing my 20 reps for deadlifts.

i believe 20 rep deadlifts are about as painful as 20 rep squats

they werent as "fun" as i thought they would be lol
 
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So you going up 5 pounds next workout?

Just remember to hold your back tight every rep......don't want proteinboy getting a hernia.
 
NOTE: from now on, im logging everything i do in this log.

5/4/09
all supersets/giant sets done with 3 second rest in between(0 rest time) 1 min rest after the entire superset
wrestling lift
SUPERSET NO REST
5x5 BENCH
165, 170, 175, 180, 185
4x8 HAMMER CURLS
35's for all sets

SUPERSET
3X8 INCLINE DB BENCH
40s
SALTSHAKERS
65

GIANT SET:
3X8 UPRIGHT ROWS
85LBS
3X10 PULLUPS
3X8 ROWS
85

SUPERSET:
4X5 POWERCLEANS
145LBS
3X20 CRUNCHES

WRESTLING DRILLS FOR 45 MINS, live for 10 mins

WENT HOME AND FINISHED PULLUPS, MAKING A TOTAL OF 75 TODAY.

pwo: epic s**t
 
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5/8/09
LIFT(home)

SQUATS @ 225
5,5,5,5,5,5,5,5 = 40 total

SUPERSET with full rest: (1 min)

PULLUPS
many sets= 100 total

MILITARY PRESS @ 100lbs
50 total

20 REP DEADLIFT
@ 240

PULLOVERS
15@25lbs

PWO: tons of healthy stuff.
 
5/9/09
went on a HIIT jog with my gf

CONDITIONING
~3miles total :
45 second jog
10 second sprint
30 second jog
pushups*
repeat 11 times

*pushups were done in a 21 down pyramid style
so i did
21,20,19,18,17,16,15,14,13,12

got home

INCLINE DOUBLE MEDICINE BALL PUSHUPS
11,10,9,8,7,6,5,4,3,2,1

total pushups=231
66 of which were incline med ball
this was a toughhhh workout :]]]]

PWO: much apple juice, whey

"i train hard because everyone has the oppertunity to be a champ as long as they put in the hard work"
 
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lol yea, nsb and i had a lot of fun being really sore for the next 2 days as well lol!

5/11/09

DEADLIFTS
20 @ 245

PULLOVERS
20 @ 25

CLOSE GRIP BENCH
135X10
135X3X8

BENT OVER DB ROWS
2X6 @ 85
2X5 @ 85

PULLUPS bw +10lbs
8, 5,3,4 total = 20

DIPS bw +10lbs
4x8

PWO: apple juice and whey(40g whey now)
 
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5/13/09
wrestling lift
FULL SQUATS
3x10@ 185,185,205
not hard. going up next time

CALF RAISE COMPLEX
3x30

INCLINE DB BENCH
3x10@ 40,40,45

SALT SHAKERS
3x10 @ 50+bar, 40+bar, 40+bar

SHOULDER COMPLEX (lateral raise, then mil press, then front raise)
3X10

DECLINE MED BALL ABS WITH RUSSIAN TWIST
3X20 each

WIDE GRIP PULLUPS
10,
6x5 @ bw+12

pwo: usual

1 hour wrestling tech
 
5/16/09

deadlifts
21 @ 250

pullovers
20 @ 25

wide grip bench
135x12
145x12
155x10

bent over bb rows
135x4x6

pwo: Usual

note: the 20 rep deadlifts are going well. i got 21 with 250 and it felt great. i was doing them in a row too, without resting. so i have high hopes. form is good throughout.
 
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Have you been bulking along with this?

Your progress looks awesome btw.
 
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