Lack Of Preparedness Deadlift 225 kgs @ 98% w/ VIDEO (24 Aug 2015)

Posted on 25 Aug 2015 20:51

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Deadlift Day after too long a gap between heavy workouts. I missed a lift because of this long gap.

This is one of those workouts that I pegged down as horrible and I left the gym in a really bad mood. But, as I studied the numbers and evaluated my performance I realized it really wasn't as bad as I was making it out to be. I failed a final set at the end of 227.5 kgs which is 99% of my 1RM. It is probably expected because I had worked on 215 to 225 kgs using 2.5 kgs increments between sets for singles and doubles so the built up fatigue could have definitely caused this failure. But, from my past experience I believe that I have failed because I took too long a gap between heavy workouts. This may sound strange to quite a few people but I am one of those outliers who gets detrained REALLY fast. And by fast I mean literally within a week. I take a week off lifting? I look soft and fat and my numbers go to shit. So between two heavy workouts if a long gap is going to fall (in this case 7 days) I NEED to squeeze in one heavy squat workout just to get that spinal loading so I am prepared for a heavy day. I didn't do that this week and I failed 227.5 kgs.

I will try to attempt 227.5 kgs this coming Thursday (27/8) after I finish my struggle sets workout. Getting back to my state of mind, as I crunched through the numbers I realized that I did fail 227.5 kgs however, I managed to add volume to the back exercises. So there is some degree of progress in this workout and that is of some solace to me. I expect to have 2 workouts left in me (maybe 3 if I have one more failure workout like this) using this progression system of back supersets before I need to switch to something else.

The chart below will help you convert kilos to pounds and figure out what percentage of my 1 rep max my working weights were at.

Kilos LBS % of 1RM
207.5 457 90%
210.0 463 91%
215.0 474 93%
217.5 480 95%
220.0 485 96%
222.5 491 97%
225.0 496 98%
227.5 501 99%
230.0 507 100%

Deadlifts & Row Supersets VIDEO

Deadlift and Back Supersets

DL: Deadlifts
DBR: Dumbbell Rows
H2L: High to Low Rows
UR: Upright Rows
RP: Rest-Pause
[in KGS]

DL 210.0 x 3
DBR 40 x 12

DL 215.0 x 2
H2L #3 x 21

DL 217.5 x 2
UR #1 x 25

DL 220.0 x 2
DBR 40 x 12

DL 222.5 x 1
H2L #3 x 21

DL 225.0 x 1
UR #1 x 25

DBR 45 x 12
H2L #3 x 21
UR #1 x 25

DL 227.5 x 0

Preacher Curls:
5 x 24 RP
7.5 x 16 RP
10 x 11 RP
12.5 x 3 RP
I did these the next day. I was so annoyed with myself after the horrible failure at 227.5 kgs I just quit my workout.

Counting Volume

Deadlifts = 11 reps (+0 bonus)
Back = 36 + 63 + 75 = 174 reps
Biceps = 54 reps

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