DEAD FRIDAY 3/15/13

DEAD FRIDAY 3/15/13

Mar 15, 2013

DEADLIFT1

OK so today was Dead Friday. As some of you know I am training for a meet in April and the goal is 1600 RAW! The last meet I did was NJ states in Aug. At that meet I did a 551 squat, 407 bench and 551 Dead, total 1509 @ 220. So I have my work cut out for me. I am going for the NJ state open squat and total 220 records. This is no easy feat. I haven’t pulled anything over 535 in my gym and I plan on pulling 584 to 600 at the meet. How you ask? Your training program can be perfect, and you still wont get 50lbs on a lift in a year let alone  7 weeks. Its impossible!, or is it? It was impossible to fly 150 years ago and now we have machines on Mars. Adding 50 lbs to your total is hard enough, I’m going to do it on one lift and this is how I’m going to start.

DEADLIFT

  1. 405X1
  2. 455X1
  3. 495X1
  4. 515X1@ 10 * I was too far from bar. Called it there.

** My 10 month old nephew came to the gym today. Music was blasting and I was in my normal blind rage before I go kill my mental enemies  and as I let out my yell he lets out his own. AHHHHH  lol it was great. He was at my last meet and he was only a month old and he loved it. Future Champion!   This kid loves weights. He grabbed my curl bar and started to try and curl it. AWESOME!

2” DEFICIT PULLS,LOOSE BELT

  1. 245X5
  2. 275X5
  3. 295X5  @7  *I kept these light. I wanted them to act like speed work and just extra volume

STIFF LEG

  1. 245 2×10 @ 7 * again just to get some blood in the area.

DB ROWS

  1. 100X10
  2. 150 3X10

WIDE GRIP PULL UPS

  1. BW+35LBS 3X10

HANGING LEG RAISES (FEET TO HANDS) + ANKLE WEIGHTS

  1. 3X10

PLANKS

  1. 3X30 sec

** The human body is capable of amazing things. The reason why most cant get to their goal is because their brain stops them. Your mental game has to be the strongest part of your game. Especially in this sport. The weights that some of us use wont just hurt us; they can kill us. So being scared isn’t an option. You need to be fearless and your mind needs to be as sharp as a razor.   I will be writing an article on this next week titled “The Mental Game”.

“THE ONLY THING STOPPING YOU IS YOU!!!”

If your looking for Personal training and/or written programs you can visit my website or facebook group

http://www.issacertifiedtrainer.com/brickhousepowerlifting

http://www.youtube.com/user/mastermehoff6

http://www.facebook.com/jack.dibenedetto#!/groups/BRICKHOUSEPOWER/

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One comment

  1. I am digging it! The only limitations we have are those we place on ourselves! The way I see it is this. If another man can do it, so can I. We can go as far as we tell ourselves!

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