20-rep deadlift results...

[Samurai Jack]

So I'm posting the results of four months of training with the twenty-rep deadlift program. I developed this super-abreviated program inspired by Pavel's concept of doing two or three exercises and the book "Super Squats", which recommends a twenty rep protocol for squats.

I decided to go with Pavel's basic three exercises and performed them as indicated by my starting and finishing weights for this period. My body measurements follow.

12/8/04
Deadlift 110 X 20
Military Press 100 X 9
Concentration Curl 45 X 6

3/10/05
Deadlift 255 X 20
Military Press 142 X 8, 130 X 8, 120 X 7
Barbell Curl 91 X 10, 80 X 10, 70 X 10



Start 12/8/04
Height: 5’11__________Weight: 200 lbs.
Left Forearm: 12 ¾” ____Right Forearm: 13”
Left Biceps: 15 3/8”____Right Biceps: 15 ½”
Shoulders: 51 ½”______Chest: 43”
Left Thigh: 25”________Right Thigh: 25”
Waist: 38”___________Neck: 16”


Finish 3/10/05
Height: 5’11__________Weight: 222 lbs.
Left Forearm: 13 1/8”___Right Forearm: 13 1/4”
Left Biceps: 16”________Right Biceps: 16 1/8”
Shoulders: 53 1/4______Chest: 43”
Left Thigh: 26 1/4”_____Right Thigh: 26 1/4”
Waist: 40”____________Neck: 16 1/2”

[IronFist]

Wow. Have you tested your DL 1-3RM recently? I'm just curious. 255 x 20 is a lot.

[Samurai Jack]

Well it used to be that 320 X 5 was my max. That was a PR using all of the weight I owned around eight months ago after my last PTP cycle. I've considered going back to PTP for a cycle just to jazz things up, but I really like the slow but steady progress I'm making here better. 20-reppers make you REALLY SORE though, and I'm going back to Aikido after a one month layoff, so I might have to reconsider PTP anyway.

I'm also thinking about lifting my truck in a special program once I get up to 320 X 20 so I don't have to buy anymore weights.

Anybody want to weigh trains?

[Samurai Jack]

Oh and by the way, aintcha gonna brag about your meet Iron? I want to know how you did and what exactly you did to get there.

C'mon... we're all pals around here...

[IronFist]

Read the thread called "fa_jing." I have vid and stills of fa_jing and I doing deadlift and pullups.

[Chief Fox]

It looks like you made size gains everywhere except for your height. What's the deal?

Nice work!

[Ford Prefect]

Looks good samurai. I hate DL'ing anything over 6 reps myself. I think I'd puke if I tried 20.

[fa_jing]

good work Samurai-San!

[Samurai Jack]

Thanks guys. This is the hardest program I've ever attempted, so I really appreciate the moral support.

[SevenStar]

http://forum.kungfumagazine.com/foru...p/t-34205.html

[Samurai Jack]

Ah yes. For the record, I used to try to include the bar weight in my calculations, but since I use a standard bar, which has no *standard* weight, I tried to estimate it's weight and include it in my calculations. Now I just use the weight of the plates, since it's more accurate. Probably one or both of the weights given for the start of the cycle were "bar estimates". Anyhow, I don't do that anymore because it was just too inaccurate, especially after the big hard-drive crash.

Thanks for keeping it real Seven.