Day Three, Week One: Deadlifts--New Best and Milestone!

The first of three weeks of training before my first competition and I achieved a new personal best in the deadlift: 505 pounds! Chalk and a belt make all the difference in the world; I think I could probably have done as much as 525 had I started heavier. Additionally, exceeding 495 was also a huge milestone for me.

Those of you with some experience at the gym know that barbell plates come in a few weight increments: 2.5, 5, 10, 25, 35 and 45 pounds. My milestones exist at 25x2 and 45x2 increments (a plate on each side). The bar weighs 45 pounds (typically), so whether squat, bench or deadlift, my milestones are at 135, 185, 225 pounds and so on. With four 45-pound plates on each side of the bar, deadlifting 405 was a big milestone. When I broke through 455, I was thrilled, and today I broke through the 495 milestone and beyond! Next stop, 545!

Deadlift Day
Exercise	6/2 2010	Week Two	Week Three	Week Four
Deadlift	135x3
	225x3
	315x2
	405x1
	455x1
	475x1
	495x1
	505x1
Seated Wide Grip Row	150x12 (P)
	170x12 (P)
	200x11 (P)
Underhand Pulldown	165x12 (P)
	175x10 (P)
	175x10 (P)

(P) Machines at the PRO Club