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FitNotes Workout - Friday 21st May 2021
** Deadlift **
- 45.0 lbs x 10 reps
- 45.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 1 rep
- 225.0 lbs x 1 rep
- 275.0 lbs x 1 rep
- 315.0 lbs x 1 rep
- 365.0 lbs x 1 rep
- 405.0 lbs x 1 rep
- 455.0 lbs x 1 rep
- 500.0 lbs x 1 rep
- 455.0 lbs x 1 rep
** Speed Squats **
- 45.0 lbs x 5 reps
- 135.0 lbs x 3 reps
- 225.0 lbs x 2 reps
- 225.0 lbs x 2 reps
- 225.0 lbs x 2 reps
** Romanian Deadlift **
- 225.0 lbs x 6 reps
- 225.0 lbs x 6 reps
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1584 kcal
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Fat: 52.05g | Prot: 97.63g | Carbs: 181.45g.
Breakfast: Kellogg's Pop-Tarts Frosted - Blueberry, Quaker Quick 1-Minute Oats, Kroger Eggs (Large). Lunch: Good & Gather Jumbo Shrimp, Stop & Shop Mixed Pepper Strips, Broccoli, White Rice. Dinner: Red Baron Brick Oven Crust Pepperoni Pizza. Snacks/Other: Rule 1 R1 Whey Blend, Oranges . more...
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 Comments
All I can say is dang man!! That's no joke. Awesome job!!
21 May 21 by member: HeBrewZ
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Thanks! My program called for a top set of 2 with the same weight, but I wasn't feeling a double with 500.
21 May 21 by member: PowerbuilderC
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Dude I struggled to get 245 8 times Monday. Form was off and low back finally feels better today. 500 is beast mode.
21 May 21 by member: HeBrewZ
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It's taken me a long time to reach 500. And that 500 is using a stiff bar. I don't own a deadlift bar yet. I've pulled with one in competitions and have done 530 max. I've been mainly working on little tweaks to my form. I've done them in a Smith machine before a long time ago, but it was harder because the bar only goes in a straight line.
21 May 21 by member: PowerbuilderC
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How much do you rest in between sets?
22 May 21 by member: Tassos67
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Tassos67 I've been cutting my test time down. For the first 5 or 6 sets it's only long enough to change the weight (maybe 30 sec?). On the top sets I've been timing them at 60 sec in between. I used to wait longer, but I couldn't get my workout done in under an hour.
22 May 21 by member: PowerbuilderC
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PowerbuilderC's Weight History
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