Last year I did a deadlift challenge, and it went pretty well. Here's the post for that: http://www.crushingpavement.com/2015/10/80-day-deadlift-challenge.html
I made some mistakes and learned from that experience. Here's that post: http://www.crushingpavement.com/2016/01/80-day-deadlift-challenge-lessons.html
I've decided to do another deadlift challenge. But I'm going to vary the format pretty significantly. Most of it is stolen from this T-Nation article: https://www.t-nation.com/training/tip-deadlift-daily-to-get-stronger
Here is my current plan, although I may adjust it as time goes on. Edit 11/18: I'm going to insert more rest days. The combination of daily deadlifts, running, biking, and swimming is destroying my legs. I'm not going to make any gains if my legs are perpetually shredded. I won't be following the schedule below exactly.
Monday - Max Speed lift. 8 sets of 3 at 60% max weight, trying to get the weight up as fast as possible.
Tuesday - Near max lift. 10 sets of singles at 90% max weight.
Wednesday - Pause x 2 lifts. 6 sets of 5 at 75% weight where I pause the lift at two points.
Thursday - Do a single rep every 30 seconds at 85% max.
Friday - PR day. Work up through some sets and attempt a new max lift.
Saturday - Tension lifts. Do 10 sets of 5 at just 135 pounds, but maintain maximum tension the entire time.
Sunday - Crosstraining. Squats, pull-ups, and maybe something else.
For more details on these, check out the T-nation article above. By following this routine, I'm hoping it will be more engaging than last year's challenge, where I did the same thing every day. It should also help prevent injury.
After I finish the deadlifts, I'll finish out the workout every day with some kind of upper body lift, time permitting, and then some reverse crunches.
On top of all this, I will continue doing cardio. I've signed up for the Mont Tremblant Ironman next year (http://www.ironman.com/triathlon/events/americas/ironman/mont-tremblant.aspx#/axzz4MmrflOlm). That means I have to swim, bike, and run.
Swimming will be the most challenging to schedule, as the best time to hit the pool is in the morning before work. On those days I'll probably have to get up at about 5am to do the deadlifts and have enough time to swim. The biking and running I'll do after work, and I'll do long workouts on the weekends.
 |
| Empire State marathon |
I ran my 4th marathon of the year this past Sunday (10/9), the Empire State Marathon. I started my lifting challenge on Monday. My training schedule this year is going to be pretty tight due to the triathlons next season, so I don't have the luxury of a prolonged rest break (although I'm sure my friends will yell at me for this). I will update this post with my daily progress.
Monday 10/10 - Day 1
Deadlift: Warm-up x16; Max Speed 10 x 3 at 225lbs.
Chest Fly.
1 mile swim.
3 mile post-marathon shake out run.
Tuesday 10/11 - Day 2
Deadlift: Warm-up x12; 225 x 10; Near Max 8 singles at 350lbs. I cut the last two as my legs are still sore.
Bench press, incline press, decline press, reverse crunches.
Wednesday 10/12 - Day 3
Deadlift: Warm-up x15; Pause 6x5 at 275lbs.
Reverse crunches.
4 mile run.
Thursday 10/13 - Day 4
Deadlift: 2 sets of Warm-ups x12; 85% every 30 seconds for 10 mins at 325lbs. This was tough!
Reverse crunches.
2/3 mile swim.
Deadlift: PR day!
Warm-up x15
225 x 12295 x 9
345 x 3365 x 1
375 x 1375 x 1 ... I forgot to add 5 pounds, but I'm glad for that because this was def my max (with proper form)
Reverse crunch
 |
| "I can't believe I'm doing this before 6am." |
Deadlift: Max tension. 10x5 at 140lbs.
Reverse Crunch
Baltimore marathon (26.2 miles)
Sunday 10/16 - Day 7
Cross training day
Squats: 135 x 15, 225 x 12, 275 x 9, 295 x 8, 305 x 7
Pull-ups 3 sets; reverse crunch x 30
37 mile bicycle
Monday 10/17 - Day 8
Deadlift: Warm-up x20; Max Speed 8 x 3 at 225lbs.
Curls, rows, reverse crunches
1 hour swim
13 mile run
Tuesday 10/18 - Day 9
Deadlift: Warm-up x12; 225 x 10; Near Max 10 singles at 340lbs.
Triceps, reverse crunches.
Wednesday 10/19 - Day 10
Deadlift: Warm-up x12; Pause 6x5 at 280lbs.
Reverse crunches.
3 mile run.
Thursday 10/20 - Day 11
Deadlift: Warm-up x15; 225 x 10; 85% every 30 seconds for 10 mins at 320lbs.
Reverse crunches.
1000 meter swim.
9 mile interval tempo run.
 |
| "That run sucked." |
Friday 10/21 - Day12
Deadlift: Max tension. 10x5 at 135lbs. I've been sick all week and was feeling awful this morning, so I swapped today's workout with tomorrow's.
Reverse Crunch
1 hour spin
Saturday 10/22 - Day 13
Deadlift: PR day
Warm-up x20
225 x 15
295 x 9
345 x 4
375 x 2
380 x 1
385 x 1
Reverse crunches
 |
| 385 pounds! |
Sunday 10/23 - Day 14
Crosstraining
Squats 135 x 20, 225 x 15, 295 x 8, 315 x 7, 325 x 6
Pull-ups x10, x9, x9
Crunches
2500 meter swim
13 mile run
Monday 10/24 - Day 15
Deadlift: Warm-up x12; Max speed 10 x 3 at 230lbs.
Curls, shrugs, crunches.
11 mile run
Tuesday 10/25 - Day 16
Deadlift: Warm-up x15; 225 x 10; Near Max 10 singles at 345lbs.
Crunches
1200 meter swim
Wednesday 10/26 - Day 17
Deadlift: Warm-up x15; Pause 6x5 at 290lbs.
Reverse crunches.
4 mile run.
Thursday 10/27 - Day 18
Deadlift: Warm-up x15; 225 x 12; 85% every 30 seconds for 10 mins at 325lbs.
Reverse crunches
1200 meter swim
Hour and a half bike trainer
Friday 10/28 - Day 19
Deadlift: Max tension. 10x5 at 135lbs.
Reverse Crunch
Saturday 10/29 - Day 20
Deadlift: PR day
Warm-up x22
225 x 16
295 x 10
345 x 5
375 x 3
390 x 1
395 x 1
10 mile run
Sunday 10/30 - Day 21
Pull-ups
10K (10 miles total running)
1 hour bike trainer
 |
| 10K. Photo Cr. Brian Simpson. |
Monday 10/31 - Day 22
Max Speed
Warm-up x15
235 x 3, 10 sets
Chest fly
Curls
1 hour bike trainer
Tuesday 11/1 - Day 23
Warm-up x15; 225 x 10; Near Max 10 singles at 355lbs.
Hanging knee raises
1250 yard swim
Wednesday 11/2 - Day 24
Deadlift: Warm-up x15; Pause 6x5 at 295lbs.
Reverse crunches.
4 mile run.
Thursday 11/3 - Day 25
Deadlift: Warm-up x15; 225 x 12; 85% every 30 seconds for 10 mins at 335lbs.
Bicycle crunches
1000 yard swim
12 mile run
Friday 11/4 - Day 26
Deadlift: Max tension. 10x5 at 135lbs.
Max lift at 400lbs.
Saturday 11/5 - Day 27
Warm-up x20
225 x 15
300 x8, x8, x8
2 min plank
135 min bike trainer
Sunday 11/6 - Day 28
Warm-up x15
Clean & press 60lbs x5, x6, x6
Pull-up x9, x9, x9
Reverse and bicycle crunches
Monday 11/7 - Day 29
Max Speed
Warm-up x15
240 x 3, 10 sets
Chin-ups
Crunches
1 hour 20 min bike trainer
Tuesday 11/8 - Day 30
Warm-up x15; 225 x 12; Near Max 10 singles at 360lbs.
Hanging knee raises
1300 yard swim
Wednesday 11/9 - Day 31
Deadlift: Warm-up x15; Pause 6x5 at 300lbs.
5 mile run.
Thursday 11/10
Rest from deadlifts
12 mile run
 |
| Running in the daaaark |
Friday 11/11 - Day 32
Deadlift: Warm-up x20; 225 x14; 85% every 30 seconds for 10 mins at 340lbs.
Reverse crunches
1.5 hour bike trainer
Saturday 11/12 - Day 33
Max Tension 10x5 at 135lbs.
405 lbs. attempted max. I got it up but wasn't happy with my form, so I won't count it.
35 min bike trainer
Sunday 11/13 - Day 34
Clean & press 60lbs 4 sets
13.5 mile run
Monday 11/14 - Day 35
Max Speed
Warm-up x18
240 x 3, 10 sets
1 mile swim35 min bike trainer
Tuesday 11/15 - Day 36
Warm-up x15; 225 x 10; Near Max 10 singles at 360lbs.
Leg raises
Wednesday 11/16 - Day 37
Deadlift: Warm-up x15; Pause 6x5 at 300lbs.
4.5 mile run.
Thursday 11/17
Rest. I'm going to take more rest days so I don't destroy my legs. Edited the beginning of the post above.
Friday 11/18 - Day 38
Deadlift: Warm-up x15; 225 x12; 85% every 30 seconds for 10 mins at 340lbs.
Reverse crunches
Half hour swim
10 mile run
Saturday 11/19 - Day 39
Max Tension 10x5 at 135lbs.
30 mile bike ride
5K transition run
Sunday 11/20
10 miles of running
Monday 11/21 - Day 40
Deadlift: Warm-up x15; Max speed 240 x 3, 10 sets
Chest fly; curls
100 minutes stationary bike
Tuesday 11/22
1250 yard swim
Wednesday 11/23
8 mile run
Thursday 11/24
Turkey Trot 5K. 11 miles total running
 |
| All that running made me hot! |
Friday 11/25 - Day 41
Deadlifts: Warm-up x20; 225 x 15; Near max 10 singles at 360.
Reverse crunch
8 mile run
Saturday 11/26
2000 yard swim
2.5 hours stationary bike
Sunday 11/27 - Day 42
Deadlift: Warm-up x20; Pause 6x5 at 305lbs.
410 x1
415 x1. New max!
11.5 mile run
Monday 11/28
Chest fly; curls; reverse crunch
80 min stationary bike
Tuesday 11/29 - Day 43
Deadlift: Warm-up x15; 225 x12; 85% every 30 seconds for 10 mins at 350lbs.
1/2 mile swim
Wednesday 11/30
6 mile run
Thursday 12/01 - Day 44
Deadlifts - Max Tension 10x5 at 135lbs.
Reverse crunches; regular crunches
Friday 12/02
Half hour swim
Half marathon (13.1 miles run)
Saturday 12/03 - Day 45
Deadlift: Warm-up x15; Max speed 250 x 3, 10 sets
Reverse crunch
1 mile swim
2 hour spin
Sunday 12/04
17 mile run
Monday 12/05 - Day 46
Deadlifts: Warm-up x20; 225 x 15; Near max 10 singles at 360.
Reverse crunch
Tuesday 12/06
1000 yard swim
Wednesday 12/07
6 mile run
Thursday 12/08 - Day 47
Deadlift: Warm-up x20; Pause 6 sets of 5 at 310lbs.
Reverse crunch
8 mile run
Half hour run
Friday 12/09
Half hour swim
5 mile run
Saturday 12/10 - Day 48
Deadlift: Max day!
Warm-up x20
225 x15
315 x 8
365 x 4
420 x 1
425 x 1
Reverse crunch
1250 yard swim
110 min stationary bike
Sunday 12/11
11 mile run
Monday 12/12 - Day 49
Warm-up x15
225 x10
295 x8
320 x6
345 x6
395 x3
Chest fly 3 sets
8 mile run
Tuesday 12/13
Half hour swim
Wednesday 12/14
10K run
Thursday 12/15
10 mile run
 |
| Coooooold |
Friday 12/16 - Day 50
Warm-up x15
225 x 12
295 x 10
365 x 4
365 x 4
365 x 6
Half hour swim
Fast 5k run
1 hour stationary bike
Saturday 12/17
1 mile swim
Sunday 12/18
15 mile run
25 mile stationary bike
Monday 12/19 - Day 51
Warm-up x 18
225 x 15
295 x 10
345 x 7
365 x 6
365 x 6
Curls 3 sets
Reverse crunch
No comments:
Post a Comment