Aria Attia's BoB 3 Training Log
Hi guys! I'm a new guy here. Dan Green suggested that I post my training here. It will be good b/c I don't post my training anywhere as of now.
A little background: I'm 32 years old. On 12/05/15 I set the All-Time Raw WR Deadlift in the 275 lbs weight class beating Konstantin Konstantinov's 906 lbs. by pulling 915 lbs. It was my 3rd meet and BoB3 will be my 5th. I'm hoping to total 2100+ lbs in knee sleeves at BoB3 with a 900+ deadlift, if training goes as planned. I hit 2,033 lbs in sleeves at my last meet in June 683/501/848 which was my first meet back from distal biceps tendon reattachment surgery I suffered while setting the WR in December.
Check out my Instagram (@bigpoppachizl) or Facebook/YouTube accounts for videos of all my training.
I'm excited to post here and am happy to take any questions.
I have been a personal trainer for 3 years in the past and have trained several clients of all ages, so I have some knowledge in the area. I call myself a "Pro" powerlifter, but that is in terms of total. In terms of the sport itself, I'm still a noob and have a lot to learn. But I think I have some insight to offer on the deadlift, specifically.
I hope you guys enjoy the content!
06/30 - Heavy Deadlift Day
I came in wanting 885 lbs (401 kg) b/c I feel like I have that strength at the moment. Something about hitting 400 kilos (881 lbs) makes me feel good- almost as good as pulling 9. But I felt the fatigue from doing "cardio" (walking with no incline at 3.0 mph lmao.. but seriously, even the slightest fatigue will ruin my max. I also did 11 sets on heavy squat day on Monday. Anyway, those are my excuses but I ended up being conservative and just doing nine plates (855 lbs). It felt easy, like I had way more in me but it came up slow, which means I was physically tired. Def cutting out the walking but I gotta keep the squat up, it's my worst lift so...
These are all in pounds and touch-and-go. My gym doesn't have Ivankos, which are so freakin nice btw...
135 x 10
135 x 10
225 x 8
225 x 6
315 x 6
405 x 4
495 x 1
585 x 1
675 x 1
765 x 1
855 x 1
585 x 3 dead stop
For all the above sets, I switch my over-under grip. The odd numbers, i.e. 135, 315, 5 plates, are always left hand under- that way I can end with left hand under for my max, which is my preferred side. The even numbers, i.e. 225, 405, 6 plates, are always right hand under. You have to work your grip both ways... no weaknesses. That's why when I strained my left bicep, (which is also the one that had to be surgically re-attached) 3 weeks out from my meet in June, I was still able to pull 848 lbs. b/c I could use my right hand under because I had been practicing it.
Animal Whey - Mocha Cappuccino
In a completely unrelated post, Animal's Mocha Cappuccino whey protein should be illegal it tastes so good.
07/09 - Heavy Deadlift Day
855 lbs. felt easy last week despite going up slowly. That means that my muscles were fatigued but the strength was there. Yes, I can tell that from the lift. It's like your body wants to give more but it physically cannot because the muscles are tired. Thus, this week became another heavy deadlift week. I do that sometimes.. when I feel like I can. Otherwise, I have a heavy deadlift day 2-3 weeks between each other to allow my back to recover. Here's the workout:
Our gym has an Oki (Oklahoma) bar that I use in training:
135 x 10
135 x 10
225 x 10
225 x 10
315 x 6
405 x 4
495 x 1
585 x 1
675 x 1
765 x 1
880 x 1
Sometimes the intensity of the last set is so good that I don't feel the need to do a drop set or even to do accessories. In the off-season, I would do good mornings/hamstring curls/calves, but when I'm training for a meet, it seems I can get away with much less volume. That's why I have a volume day on it's own in the weeks between heavy days. Also, I just feel it out by my body. Sometimes less is more for me. Other times I really need to beat myself up to get stronger. This workout took 2 hours for reference.
Check out the video on my YouTube channel or Instagram or Facebook. It'll get you pumped up for sure.
https://www.youtube.com/watch?v=V7Ex...ature=youtu.be
07/15 - Volume Deadlift Day
I did "cardio" on Tuesday followed by helping someone move out of his house on Wednesday. Needless to say, I was fatigued going into tonight's workout. But this week just serves as a placeholder until next week's big pull. I'm just trying to get some stimulation without frying my CNS until next week, the BIG 900. Simple workout, but great stress on my lower back.. just enough to not be painful but enough to offer strength gains for next week...
135 x 10 x 2
225 x 10
315 x 4
405 x 4
495 x 1
585 x 2
700 x 6 (5 touch and go, 1 dead stop)
495 x 8
Reading my workouts make it seem like I'm not really doing much. But I've learned to listen to my body. I know just the right amount to make my strength go up each week without getting too fatigued. Let's see what we can pull together for next week.