My original plan for last night was to give 445lbs. a ride for a set of 10 in the squat. Sometimes the best laid plans do fail. Unfortunately, I was only able to get 7 reps. That is still a rep PR for me! My training looked like this:
Squat: 45/10/10, 135/10, 225/10, 315/5, 365/1, 415/1, 445/7
Deadlift: 135/5, 225/5, 295/5, 345/5, 395/1/1/1
The deadlift felt extremely heavy last night. I have never really had a very good or strong deadlift, but I have managed to pull 600lbs. in a couple of meets. It was also over five years ago. Initially my plan for this upcoming WNPF meet was to take as few reps as possible in training leading up to the meet. I have competed at meets in the past where I trained my deadlift two or three times a week, and then not have the energy when it mattered most. I have only had a couple of deadlift training sessions the last couple of weeks. I thought I would feel fresher, but that was not the case last night.
Moving forward I will begin to incorporate some deadlift type exercises once a week. I have always noticed a big difference when I spent a majority of my deadlift training on pin deadlifts, usually mid shin. Looking back at some of my old training journals, it seems I got the most bang for my buck when incorporating heavy pin deadlifts.
I will keep with the same squat training program as of now. I should have been able to handle 445lbs. for at least 10 reps last night. Rather than train at 9pm or 10pm, I should try and lift earlier in the day. Immediately before dinner has always worked best for me, but with the little man eating dinner at 5:30pm, I am not going to take away from the little family time I have during the week to ensure I hit my lifting numbers. Family will always be number 1.
Co-Owner of Forza Powerlifting Club