Journal- Improving my deadlift without deadlifting: A four-week experiment

[Guinness5.0]

Time for a new journal as this is not going to be a Bill Starr/madcow2 5x5, though the influence of that program/philosophy is rampant in the planning of this cycle.

Basically I want to address the sticking point in my DL- the bottom part. I am attempting to put together a mini-cycle to make this weakness a strength, then I'll work on the next pertinent weakness and so on....

Anywho, this is my tentative plan which I'd like to have finalized by monday, July 25 since that's when the cycle starts:

M
-Pause squats 5x5 (My thinking is that coming out of the hole on squat w/ no stretch reflex would more accurately simulate the start of a dead)
-Bench 1x5
-Good mornings 1x5
-abs and bb curls (maybe)
T
-Warm up w/ power cleans, working up to 5x5 heavy low clean pulls (I'm not as proficient at power cleans as I previously believed- had an expert critique me today)
-5x5 Push press
-5x5Pullups
-5x or 1x5 Speed dl's off plates
Th
-Squat 1x5 (just good 'ol ATF but I need to get used to putting more weight on my heels rather than the balls of my feet. These may be a tad lighter than my last run just to dial in form. Plus workload and frequency are taking a monster of a jump with this program versus the last one I did, so a little less weight shouldn't hurt me too bad).
-Bench 5x5
-GM's 5x5
-abs/arms (maybe)
F
-Low clean pulls (not sure what set/rep scheme to use)
-Push press 1x5 (should I do these twice a week?)
-Pullups 1x5 ( same q as above)
-Speed dl's on plates (could/should i use a different pull variant here and/or on the low clean pulls?)

I suppose it's fairly obvious who the q's are addressed to, but any input is appreciated.

 

[Guinness5.0]

Pre-cycle workout:

Pause squat 5x5: 275

"Speed" bench 5x5: 225

GM 5x5: 135

decline sit-ups: 4x8-10 w/ a 25 lb plate

Hodge-podge of power cleans w/ a trainer helping me nail down form

Comments:

-The idea for pause squats was last minute and I think I'll like them.

-I also paused at the bottom of each rep on bench today and did the rep fast from there. I tried to keep my PL style going, though I find it difficult to make form changes when I also change tempo.

-I was VERY surprised at how comfy GMs felt especially since my low back was tender this week. Of course this weight was quite light, but I could see going quite a bit heavier on these without too much trouble. Time will tell.

-I got some good coaching form one of the trainers at my gym regarding power cleans. Before you all get skeptical, this guy has his CSCS and was the assisant strength coach at a D-I school for a while and was very helpful. He gave me the EXACT same advice as madcow- don't do power cleans yet but do low clean pulls at first. I was lifting my heels off the ground right away instead of when the BB was further along in the movement. Hence the lack of heavy power cleans in my cycle. I'll just use them as warmups while dialing form in.

 

[Jim Ouini]

I love the low clean pulls, I'd never done them before. I think it really helped me with my dead and definitely put some meat on my traps.

Looking forward to following your progress. If it works I may try it

 

[Sub-Zero]

looks interesting.

keep us informed on how it goes


i personally couldnt push so many days in a row though

 

[Guinness5.0]

i personally couldnt push so many days in a row though

Yeah I'm waiting for mc to chime in. I dunno, if I'm careful not to overshoot my starting weights, I may be fine. I could scale down from 5x5 to 3x5, or make other changes. Like I said- I've got til monday to dail it in and I can always adjust if I feel buried.

 

[H_T_]

so what do you mean by low power clean? you mean off the floor?

 

[Guinness5.0]

so what do you mean by low power clean? you mean off the floor?

A low clean pull is the first 1/3 (approx) of a powerclean. Basically you pull it off the floor and proceed up to the point where you do a shrug, but you keep your arms straight and don't clean the bb. Imagine doing a deadlift rapidly, into ashrug. The bar will move out away form your body a bit from momentum. Also, at the top you raise your heels up to facilitate accelerating the bar. I'll post a link:
http://www.uwlax.edu/strengthcenter/videos/video_index.htm
Under the power column it's clean pull low

 

[H_T_]

A low clean pull is the first 1/3 (approx) of a powerclean. Basically you pull it off the floor and proceed up to the point where you do a shrug, but you keep your arms straight and don't clean the bb. Imagine doing a deadlift rapidly, into ashrug. The bar will move out away form your body a bit from momentum. Alos, st the top you raise your heels up to facilitate accelerating the bar. I'll post a link:

ahhh, sounds pretty nifty. i do high pulls once in a while, but i prefer hang cleans cuz i squat and deadlift and do gm's in the same week. but, i think i'll try and plug those in somehow.

 

[|D_J^B_J|]

Have you trained with this sort of volume before? You sure you'll be able to cope with it?

Also, just to clarify, a low clean pull is lift a fast deadlift to a shrug, and a powerclean is a fast deadlift to a push-press? Correct?

 

[Guinness5.0]

Have you trained with this sort of volume before? You sure you'll be able to cope with it?

Also, just to clarify, a low clean pull is lift a fast deadlift to a shrug, and a powerclean is a fast deadlift to a push-press? Correct?

Use the link above. There are excellent videos of both exercises (and LOTS of others).

In my days of typical bodybuilding splits, I probably did more total sets per week than this by a long shot, but it wasn't on lifts as taxing as the above. I think/hope (pray?) that I'll be OK as long as I start light and ramp gradually. In the 5x5 run I finished I was too aggressive w/ the weight selection at first (though not to an extreme degree) and I still got through it. BTW I don't think I made it clear that this is going to be run pretty much like the dual factor 5x5- ramping up and deloading at the end. I WANT the last week to bury me.

I'm sure MC will let me know if this is just plain insanity

 

[Guinness5.0]

I'm sure MC will let me know if this is just plain insanity

Hey madcow,
I know you're real busy right now but if you've got a second I'd like to see if you think this'll be a decent plan (as I'm typing this I've got an hour before I head to the gym). Specifically I was wondering if doing push press and pullups twice a week is overkill, and if my pull variants are good choices. Obviously a lot of this is individual but I'm sure you would notice potential problems with this better than I. Thanks.

 

[Madcow2]

It's not bad. I imagine even worst case scenario you'll do well for a while as it's not massively more than you've done in the past (i.e. you may just hit overreaching sooner than predicted without getting your biggest weights in). I see no issue with pushpress twice a week - probably a good thing to concentrate on. Pullups are pullups, see how they go and if you feel it's too much drop to bodyweight if that works for you. I figured they'd point out some technique issues in your clean, most football coaches aren't so good at teaching it (hence Rippetoe's Starting Strength book to show them how to teach the lifts).

 

[Guinness5.0]

Thanks a million. That's pretty much what I was thinking and I just wanted to make sure, especially since mindset is such an important variable for me. I'll keep the journal updated of course

 

[Guinness5.0]

Week 1

MONDAY

Pause squat 5x5: 275
Bench 1x5: 275
GM 5x5: 135
decline situps: 4x10

Comments:
-I really like pause squats and would reccomend them to anyone who questions their squat depth (for a while I was unsure if I was truly ATF). There is NO questioning depth when you just sit there for a two-count w/ your hams on your calves- it's impossible to go lower.

-Maybe it's unreasonable but I'm still a bit intimidated by GM's. This week will be light for sure. They felt better today than friday, so that's a good sign.

-I'm looking forward to training more frequently. We'll see how long that lasts once the weights go up . Will I get buried under this workload? Stay tuned....

 

[Tweakle]

pause squats help a LOT

I did a couple of sets of 3 last time I could squat (before my ham popped) and found a weekly increase in deadlift strength as my pause squat went up

 

[Guinness5.0]

pause squats help a LOT

I did a couple of sets of 3 last time I could squat (before my ham popped) and found a weekly increase in deadlift strength as my pause squat went up

Thanks for confirming that. I tried 'em for just for grins during my deload week and it was like a light went on over my head after the first set.

 

[Guinness5.0]

Week 1

TUESDAY
Low clean pull 5x5: 265
Push press 5x5: 155
Pullups 5x5: bw
Speed dl's off two 45 lb plates 5x5: 225

Comments:
-I'm out of shape. I was gassing after a few sets of power cleans (did 'em light for form work and warmup).

-Low clean pull was awkward. It was hard not to just keep going into a power clean as I'm kinda used to those. The weight was quite light but the coordination was odd. I was trying to make things "just right" with timing my transition from driving through my heels to exploding on to my toes. I think this is a case where more weight will actually HELP form. I'll keep the increases steady though. I'm gonna get plenty of practice at 2x/week

-Push press was awkward too. Should grip on these be narrower than military? It seemed like it should be so that's what I ended up with on my last couple of sets and it did seem to feel more natural. I got some funny looks doing these (of course my shin was bleeding down into my sock from the clean pulls, so there was plenty to gawk at )

-I was surprised at how light I had to stay with speed deads. 225 was actually somewhat challenging. I'm definitely very weak right at the point of initiation, so hopefully these will improve rapidly.

-This is going to be brutal unless my capacity increases magically in the next week or two. Also, I can ALREADY see improvement in my traps, and traps have always been one of the strong points of my physique.

 

[Jim Ouini]

Nice update. I bloodied my shins pretty bad on those clean pulls too. I like it

Check the front squat topic here, MC2 has some pushpress words of wisdom.

 

[Guinness5.0]

Nice update. I bloodied my shins pretty bad on those clean pulls too. I like it

Check the front squat topic here, MC2 has some pushpress words of wisdom.

I don't think there is any chance of this thing healing. I should install some sort of catch-can and hit up the red cross on tuesdays and fridays.

Funny you should mention the front squat thread- I just got done reading it

 

[Tweakle]

cool bro, glad you like them - pause squats are awesome, I got up to 495 for a couple sets of 2 and my dead was literally going up 10lbs every week. I didn't do any other assistance other than pullthrus - those things are wonderful

 

[Madcow2]

Check the front squat topic here, MC2 has some pushpress words of wisdom.

Those aren't words of wizdom - that's just how you keep from busting your chin and killing yourself on a jerk. Shoulders come forward, elbows are down and head is back a bit. This allows the bar to clear the head. As the bar clears your head you drive your head forward between your arms which really serves to recruit the back for stabalization and increased power.

Let me tell you, there is nothing in the world like getting ready to jerk heavy weight, sending that bar screaming up, and having it blast through your chin and head, and then obviously come back down on you. It's like taking a massive metal uppercut on the chin. Plus it makes you look like a moron and it takes some time for you to recover enough to laugh at yourself.

 

[blut wump]

Comments:
-I'm out of shape. I was gassing after a few sets of power cleans (did 'em light for form work and warmup).

That's one of the problems with periodized training. As you plough through the intensity phase you lose some of your endurance conditioning. It comes back soon enough.

 

[Guinness5.0]

So where should my grip be for push-press? Clean grip? I was a ton wider on military but didn't start from my clavicles. This may be a worthless reference point but yesterday it felt good when I used a grip where my thumbnail was right over the beginning of the knurling on the bar (the type of bars we use have the small section of knurling in the center, then smooth for a bit, then more knurling). My deadlift/clean grip is about 1" narrower than what I was using for push-press.

Also, the head-drive thing will probably smooth things out considerably- I was trying to keep my head back (though it did come forward a bit- I'd have probably dropped the damn bar otherwise ) and that's probably why 155 felt heavy (well not heavy, but heavier than it should have I guess). Next time I think i may hold the lockout position for a split second just to ensure that everything is lined up correctly.

 

[Madcow2]

Hand spacing is up to you. I generally go a bit wider than my clean. Do what works.

 

[Guinness5.0]

Hand spacing is up to you. I generally go a bit wider than my clean. Do what works.

Thanks. Sounds like I got it then.

 

[super_rice]

That's one of the problems with periodized training. As you plough through the intensity phase you lose some of your endurance conditioning. It comes back soon enough.

i guess this would be where we start talking about conjugate training

 

[Guinness5.0]

Week 1

THURSDAY

Squat 1x5: 315
Bench 5x5: 255
GM: 3x5 135, 2x5 165
Stability ball crunches w/ 25 lb plate: 3x20-ish
bb curls: 110x8, x7

Comments:

-My low back's been bothering me. My intention to improve my squat form is going well. Today I was definitely on my heels more, but my back hurt a little at 315, which is normally a joke in terms of weight. This needs to clear up quickly

-Bench was nice. I like 5x5 for bench. Also, I feel like I'm a bunch stronger now than before. I was toying with this weight.

-I really think that my low back issue has been caused by GM's. More specifically, going too far down for my level of flexibilty. I went down just a bit less than before, and I think it was a good move as my back seems better. Tomorrow will be the true test though. Also, since I went down less, it felt like I could go heavy on these. Like I said before, they weren't uncomfortable w/ 135 on the bar and going down to near parallel, but it hurt later on. I was def. losing the arch to a degree in my low back at the bottom before, and that is a no-no

 

[Jim Ouini]

-I really think that my low back issue has been caused by GM's. More specifically, going too far down for my level of flexibilty. I went down just a bit less than before, and I think it was a good move as my back seems better. Tomorrow will be the true test though. Also, since I went down less, it felt like I could go heavy on these. Like I said before, they weren't uncomfortable w/ 135 on the bar and going down to near parallel, but it hurt later on. I was def. losing the arch to a degree in my low back at the bottom before, and that is a no-no

Hey Guinness like we were talking about in that other thread, I do the bent knee low back arch GM. I do 'em like my RDL's where I think of pushing my hips back as far as they'll go as opposed to lowering the barbell. I think this is my form (at least I try too, always hard to say until you see it on video )

http://www.exrx.net/WeightExercises/GluteusMaximus/BBBentKneeGoodMorning.html

I guess some people do'em like this, though. Although I see SLDL's done like this and it seems kind of unsafe, because of what you mentioned:

http://www.exrx.net/WeightExercises/Hamstrings/BBGoodMorning.html

 

[Guinness5.0]

Hey Guinness like we were talking about in that other thread, I do the bent knee low back arch GM. I do 'em like my RDL's where I think of pushing my hips back as far as they'll go as opposed to lowering the barbell. I think this is my form (at least I try too, always hard to say until you see it on video )

I looked like a retarded kid squatting when I was doing gm's .
In order to protect my back at the bottom i bent my knees a fair amount. I really think it's hamstring flexibility that's forcing this "modification".

As a side note, I bought a camera phone but it didn't come with a connector for a computer, so I'm gonna try to find one right now. I got some fun, non-lifting related vids you guys might like, such as a 15-second clip of the hottest girl I've ever seen in real life, me trying on a sports bra, and others. Good times all around .

 

[Chambewy20]

I would keep the good mornings and possibly start with those instead of squats.

Also, try some variations with them, arched back, straight back, narrow and wide stances. SLDL's can help, also Zercher squats, concentric squats, romanian deadlifts, 45 degree raises, band leg curls and good mornings.

Just my opinion, I'm doing sorta the same due to a bad knee, will see how it goes.

 

[Guinness5.0]

I would keep the good mornings and possibly start with those instead of squats.

Also, try some variations with them, arched back, straight back, narrow and wide stances. SLDL's can help, also Zercher squats, concentric squats, romanian deadlifts, 45 degree raises, band leg curls and good mornings.

Just my opinion, I'm doing sorta the same due to a bad knee, will see how it goes.

I'm gonna stick it out with the GM's for now, but RDL's and some of the other exercises you mentioned will be in the works in the future. My new number-one focus is the posterior chain .

 

[Jim Ouini]

I looked like a retarded kid squatting when I was doing gm's .

I just know there are some people at my gym watching me GM thinking 'That guy has the worst squats I've ever seen'

As a side note, I bought a camera phone but it didn't come with a connector for a computer, so I'm gonna try to find one right now. I got some fun, non-lifting related vids you guys might like, such as a 15-second clip of the hottest girl I've ever seen in real life, me trying on a sports bra, and others. Good times all around .

Gee I'm not sure which one I'm looking forward to seeing most

 

[Guinness5.0]

Week 1

FRIDAY

Low clean pulls 1x5 (after warm-up w/ power cleans): 275
Push press 1x5: 165
Speed dl's off two plates (stacked) 1x5: 275
Chinups (palms in, narrow grip) 3x5: bw

Comments:
-Overall today was awesome. Form is coming together on these new lifts and I didn't go too heavy. It was tempting, but I resisted.

-Clean pull form is better but not great (as far as I can tell- I need to get a vid to critique). My power cleans seem to be improving. I only worked up to triples w/ 185 but I was very careful to be PERFECT with them, since the things I was doing wrong were diagnosed as "minor". There's just something about leaving my arms just hanging for the low pulls that feels foreign. Weight progression for low clean pulls was 2x5 at 225, 2x5 at 255, then 1x5 at 275.

-Push press was night-and-day different. Thanks madcow!! The proper orientation of my head through the different phases of the movement really smoothed things out. I'm poised for some hefty increases on these. Weight progression went: 2x5 at 135, 2x5 at 155, 1x5 at 165. I thought it would be silly to start with like 95 lbs. and jump up at equal increments so I just kept the spread a bit narrower. I doubt there was much (if any) additional systematic fatigue of consequence at these weight levels.

-I used a similar weight progression for speed dl's. It went: 2x5 @ 225, 2x5 @ 255, and 1x5 @ 275. Even though these aren't "complicated" per se, they seemed to feel better today. I had no intentin of going up to 275, but 255 felt virtually no heavier than 225. I damn near came off the plates I was standing on on my first rep w/ 225 . BTW this is the only time I've actually been glad we have the damn rubber coated hexagonal plates- two stacked is quite stable. These seem to work the grip quite a bit more than regular old dl's.

-I would have done 5x5 for chins but 2 more sets would have made me late for work. You really can't make an excuse for being late when you start at 5 and get there at 3 to lift

 

[Guinness5.0]

Week 2

MONDAY

Pause squat 5x5: 295
Bench 1x5: 285
GM 1x5; Went 135,165,175,185,185
decline situps: 2x15

Comments:
-Still loving the pause squats. I thought I'd only get up to 315 on these by week four but I think I'll try it next week. These are really tough but don't wear me out (does that make any sense?).

-Bench was good. Hopefully 295 next week, but that might be asking too much

-Good progress on GM's. I did something kind of weird to help with form- I did a bunch of sets with just the bar and looked to the mirror at my side to see how deep I was going. I tweaked my form a bit and I think I found my groove on these (and this time i mean it ). I stuck my hips back further and didn't go crazy low. Also didn't need to bend my knees nearly as much as before. I should be able to get heavier without too much trouble this way in the coming weeks. i guess I should have become more proficient in these before starting a dedicated training cycle involving them. As long as there''s some noteworthy dl improvement when I test 1rm after deloading I'll be happy.

-People are going to start using my ass as a place to set their drinks if it grows in proportion to the stress it's getting. Between the gm's and speed dl's off plates, I'ma have a J-Lo by the time this is through

 

[Jim Ouini]

Nice work on the GM's. I hope to work up to 225 or so in a couple weeks.

How's the posterior chain feeling? Seems like you're hitting it hard 4 days a week.

I'm doing similar movements twice a week, it's only been a week but I was pretty sore, probably from all the new moves. Hopefully that goes away soon.

 

[Guinness5.0]

Nice work on the GM's. I hope to work up to 225 or so in a couple weeks.

How's the posterior chain feeling? Seems like you're hitting it hard 4 days a week.

I'm doing similar movements twice a week, it's only been a week but I was pretty sore, probably from all the new moves. Hopefully that goes away soon.

It's weird- my back felt like it was going to act up before i got to the gym but once I got going it felt good. Even now it feels pretty good. Still have some DOMS in my low back and I wonder if/when it'll go away before I deload.

 

[Jim Ouini]

Ya know, maybe I'll deload a week after all this practice /Allen Iverson and go try a 1RM dead before I start another dedicated program.

I won't have pulled my regular style in a month, with lots of conventional deads off a block (maybe up to 70-80% 1RM), GM's and pullthrough's in between.

 

[Guinness5.0]

Week 2

TUESDAY

-Low clean pulls 5x5: 295
-Push-press 5x5: 175
-Speed dl's off 2 plates 5x5: 265
-Pullups 5x5: bw

Comments:

-Magic Johnson was at my gym today playing basketball for 2 hours. I have no idea why. I came like 15 minutes after he left according to one of the trainers.

-I named this program today- it's the Total Body Beatdown

-I think my low clean pull is FUBAR. It just don't feel right.

-I'm diggin' push-press.

-Speed dl's are fun. I really think these are helping my sticking point as I can feel improvement in my speed even with the weight increase.

-Today was the sweatiest I've ever been from a lifting session. I was soaked from head to toe. Honestly people have GOT to think I'm crazy between the bloody shin, the wrestling shoes, the pacing, and the "bizarre" exercises. I love it

 

[Jim Ouini]

I was kinda wondering about the speed deads and clean pull in the same workout.

Maybe do your speed deads first so that the clean pulls are easier? When I finish up I take the step away and dead the weight back up to the rack to take the plates off. Man does it seem easier, bar seems like it's already at your knees

Maybe you want to be fresh for the cleans, though. Just thinking out loud.

Honestly people have GOT to think I'm crazy between the bloody shin, the wrestling shoes, the pacing, and the "bizarre" exercises. I love it

Man I absolutely tore up my shin today (well the same scab keeps getting opened up). This time blood was dripping down my shin, onto the bar (I wiped it down), and then onto my shirt as I pulled the bar up.

I looked like Bruce Willis in Die Hard 1. Yippie ki ay muthafucka!

 

[blut wump]

I'm a pacer too. Back and forth into any empty space between sets.

I did push press last week. It's very different to MP but I did it late into my workout so it's hard to compare the difference in what I can lift in the two. I might start today's workout with PP to get an idea of what I can do fresh.

I'm the only one I've seen at the gym doing GMs, pullthoughs, cleans and power shrugs. A few do normal slow shrugs. I once had someone ask me what I'd done to my legs. I looked down and had a scratch above my knee and told him one of the chickens had done it. I didn't give a moment's thought to the ongoing carnage below the knee from the cleans and deads.

@ Brucey

 

[Guinness5.0]

I was kinda wondering about the speed deads and clean pull in the same workout.

Maybe do your speed deads first so that the clean pulls are easier? When I finish up I take the step away and dead the weight back up to the rack to take the plates off. Man does it seem easier, bar seems like it's already at your knees

Maybe you want to be fresh for the cleans, though. Just thinking out loud.

Changing the order might be a good idea. That does make sense.

I do them in the same workout because it seems to me that the speed dl's off plates are really only hard at the bottom, and the clean pulls are only tough at the top. Then again, I think I'n doing them wrong so who knows

You know, it REALLY would make sense to flip-flop them b/c my weak spot on dl is at the bottom. Thanks bros!

 

[Guinness5.0]

Week 2

THURSDAY

Squat 1x5: 355
Bench 5x5: 265
GM 5x5: 175

Comments:
-This program is kicking my ass- my hams/glutes/erectors were begging for mercy during squats. My quads had SO much more in 'em than the rest of me.

-Bench was good. I hope to break records similar to my previous 5x5, but with the extra pressing in my program this time, it may be tough.

-GMs are going well. Still getting weird looks and I feed off them I'm hoping to gat up to 225 or so with these by week 4.

-I may drop the clean pull snext week.

 

[Guinness5.0]

Week 2

FRIDAY

Speed DL's off two plates 1x5: 315
Push-press 1x5: 175
Pullups 5x5: bw

Comments:
-I got to the gym late b/c a stoplight at a major intersection on my way was down- it was bumper-to-bumper for 30 minutes . So i dropped the clean pulls today.

-I was reverting back to my old habits on dl- my trainer buddy at the gym pointed it out to me (starting with my hips then bringing shoulders into it instead of one fluid motion). I'm glad he caught it as I'd hate to instill a bad habit while trying to IMPROVE my dl

-I think I've been using too much leg drive on p-p so I used less today and had to reduce weight as a result. I like it even though it was tougher.

-I'm done with the clean pulls. I'm gonna get buried if I stick with 'em. It's week two and I'm pretty damn sore from hams to traps.

 

[Jim Ouini]

Yeah I think the deads and clean pulls on the same day might be too much. Maybe sub in power shrugs?

 

[Guinness5.0]

Yeah I think the deads and clean pulls on the same day might be too much. Maybe sub in power shrugs?

That's not a bad idea. i wonder if it'd be a bad idea to throw 'em in halfway through my cycle. I think I might....

Still half the point of this run is to increase my capacity for the big lifts, so I suppose another taxing movement that doesn't brutalize the posterior chain wouldn't be bad- especially since it's not pulling from the floor (I'm kinda thinking out loud here).

 

[Guinness5.0]

Week 3

MONDAY

Pause squat 5x5: 315
Bench 1x5: 290
GM 1x5: 205

Comments:

-I definitely think I set the weights right for this cycle. Pause sqats were quite tough but I'll be able to go up again in weight next week. Same for bench- I think today was a PR but I need to double check.
EDIT: i went for 295 and got four last run, so I suppose this is a PR

-I'm getting strong as shit on GMs. THey're getting easier even as the weight goes up . Gotta love picking up a new lift and the rapid progress that goes with it.

 

[Jim Ouini]

Nice pause squats, very impressive.

I've been pausing at the bottom of my fronts and even at 165 I could feel my hips wanting to shoot back a bit getting out of the hole.

And your GM's sure shot up - I'm feeling my goal of 225 might be a bit much, I may top out at 185 or 205.

 

[blut wump]

What are your plans for testing whether the experiment has boosted your deadlift? Are you going to take a week of deloading or just go for it? I guess it'll come down to how worn down you are but the way you're running this, I can see you dragging it out into being the Guinness 5.0x5 and doing a real intensity phase.

JO: I considered the front squats similar to doing a machine hack squat. Pretty much straight up and down. Are you leaning slightly forward to get out of the hole? Try looking up higher to keep your torso more erect.

 

[Jim Ouini]

Trying not too. Between the tenuous rack and elbows wanting to go down I can feel the torso wanting to tip forward though.

I noticed looking up does help although in general I try to keep my head straight ahead. I may have to make an exception for fronts.

I think it's also a matter of concentration since with my oly shoes I can really sit back and drive off my heels.

 

[blut wump]

Maybe it's just my sizeable gluteal area that's acting as ballast.

Give the cross-over grip a whirl if you haven't yet tried it. The bar feels pretty solidly placed for me with it.

 

[Guinness5.0]

What are your plans for testing whether the experiment has boosted your deadlift? Are you going to take a week of deloading or just go for it? I guess it'll come down to how worn down you are but the way you're running this, I can see you dragging it out into being the Guinness 5.0x5 and doing a real intensity phase.

You read my mind B-Dub. I had originally intended to deload and do a 1 rm test, but the more I think about that the less sense it makes- I think I need to get stonger on my triples to really carry it into my 1rm. So I'm tentatively planning a deload into an intensity phase at the moment, then test 1rm. Honestly though my hips are BEAT from the dl's off plates and the pause squats. THey feel fine whiel Im lifting but ache all day otherwise.

 

[Guinness5.0]

Week 3

TUESDAY

Dl's off plates 1x5: 365
Pushpress 5x5: 175
powershrug 5x5: 405
decline situps: 1x15,1x9,1x8

Comments:

-I don't think I can call my elevated dl's "speed dl's" anymore, though I'm doing them explosively. 365 is the weight that buried me the first time I did dl's from the floor so it's clear that my strength has improved immensely since then . These were actually a ton easier than I thought they'd be, and if I do end up running an intensity phase with this I wonder what I could pull for 3x3 with these.

-powershrugs are fun! Plus the guy in the rack next to me was squatting and doing an exceptionally entertaining job of it. He had the bars set just a bit below his sternum and was making hissing noises on the way up. Good times.

 

[Jim Ouini]

I don't think I can call my elevated dl's "speed dl's" anymore, though I'm doing them explosively. 365 is the weight that buried me the first time I did dl's from the floor so it's clear that my strength has improved immensely since then . These were actually a ton easier than I thought they'd be, and if I do end up running an intensity phase with this I wonder what I could pull for 3x3 with these.

Ya know it's funny I was thinking the same thing yesterday - I was pulling 315 off the step so fast it felt like 225, and now I'm pondering possibly 365 x 5. At this weight I may actually be 'thinking fast' instead of pulling fast, though

I'm really interested to see where I'm at when I lose the step

powershrugs are fun! Plus the guy in the rack next to me was squatting and doing an exceptionally entertaining job of it. He had the bars set just a bit below his sternum and was making hissing noises on the way up. Good times.

I must try these powershurgs soon. If I recall you didn't like the top end of the clean pull so maybe it's better to break out the movement.

 

[Guinness5.0]

I must try these powershurgs soon. If I recall you didn't like the top end of the clean pull so maybe it's better to break out the movement.

The clean pulls just didn't seem pertinent- i wasn't overloading a weak spot with them (the top part was still way too easy when the pull from the floor was getting tough), and I realized that for now power cleans aren't a priority so there didn't seem to be too much incentive to keep 'em. If I (ever) end up making the bottom of the dl my strong point then I could definitely see clean pulls being advantageous.

 

[Guinness5.0]

Week 3

THURSDAY

Squat 1x5: 365
Bench 5x5: 280
GM 4x5: 195 (time limited)

Comments:

-I'm calling today's squat a PR as I had knee wraps on last time I did 365 for 5

-I was teaching a (HOT) girl to squat and some other (HOT) girl comes up and tells us how her ex-husband hurt himself squatting so she should use the smith machine rather than free squat. I had a pained look on my face the whole time but I held my tongue. I knew if I opened my mouth I wouldn't be able to shut up without sounding like I was insulting the girl's intelligence. It sucks though b/c thsi lady was a half-naked MILF (the Smith proponent) so of course the girl i was teaching figures she must know what she's talking about . I should mention that I had basically bad-mouthed machines in general and the smith in particular jsut to get this girl wanting to squat. My best laid plans always fall apart .

-Bench was solid. Tough but never a doubt.

-The squat session took too long with teaching and BS dodging so my GMs were rushed. I wanted to do 205 but with shortened rest intervals I thought it wouldn't be so good of an idea. These things are getting more comfy every time I do 'em, and my back/hips seem to be getting better. I'm fairly certain that I'll deload into an intensity phase.

 

[mekannik]

Just out of curiousity - what is your definition of a Good Morning? Rounded back? Or are you keeping an arch in your lower back (much like your conventional squat - only pivoting at your hips)???

I routinely do a cycle of Russian Deads (arched lower back) and both my deads & squats gain from this assistance lift.

 

[Guinness5.0]

Just out of curiousity - what is your definition of a Good Morning? Rounded back? Or are you keeping an arch in your lower back (much like your conventional squat - only pivoting at your hips)???

I routinely do a cycle of Russian Deads (arched lower back) and both my deads & squats gain from this assistance lift.

I just noticed that I had 295 as the listed weight of my GMs when in fact i meant 195

To answer your q: I consider losing the natural spinal arch a situation to be avoided at all costs, so my GMs are of the hip-pivot variety I suppose (i'm quite new to them and don't have a vid to reference so this is just going off feel). I stick my butt way back and go forward until my upper back is in the neighborhood of parallel to the ground. I look into the mirror in front of the rack throughout the movement. My foot spacing is narrow- right where they're at for conv. deads.

Sound good? I'm more than open to input as I know how beneficial yet risky these can be. So far though I feel like I'm doing them "right" as the weight is climbing and they feel better each session

Also, I'm unfamiliar w/ Russian deads- got a link or description? Any dl assist is something I'd like to contemplate.

 

[blut wump]

I do my GMs (not that I've done very often) pretty much the same. I tend to bend my knees a little as I rotate forwards and usually know it's time to go back up as feel my paunch touching my thighs. The mirror tells me that it's about parallel.

 

[mekannik]

http://www.t-nation.com/findArticle.do?article=body_74pain

Little over half way down. 2 pics and a couple paragraphs on Russian Deads and Good Mornings.

When I incorporate Russian Deads into my cycle - I have worked up to 315 x 3 (no belt). But you definately need to watch your form and then make sure to deload to let your back muscles acclimate.


What are your current stats (height, weight)?

 

[Guinness5.0]

http://www.t-nation.com/findArticle.do?article=body_74pain

Little over half way down. 2 pics and a couple paragraphs on Russian Deads and Good Mornings.

When I incorporate Russian Deads into my cycle - I have worked up to 315 x 3 (no belt). But you definately need to watch your form and then make sure to deload to let your back muscles acclimate.


What are your current stats (height, weight)?

6ft, 250 (and dropping), bf % in the high-teens

 

[Guinness5.0]

I read your link and what I'm doing is the Russian deadlift as described in the article. It would seem to me that that would be much more useful as a dl assist than going MUCH lighter just to go far beyond where the back would be during any point of a conventional dl or squat.

I didn't even realize that GMs are done that deep! Looks as though any challenging weight would present some danger...

 

[mekannik]

Russian Deads are where it is at for powerlifting or strongman. As a rule I generally try to stay away from lifting aids (straps, belts, shirts, etc). But I would consider utilizing a belt if you regularly use on during your main lifts. Just another tool to help focus your attention on using your abdominals.

Good mornings (as described in the article) are more of a flexibility / range of motion excercise. Load is not the focus. Excellent for working out kinks and letting you know weak points, need for stretching, or as a pre-hab/deload component.

 

[Guinness5.0]

Week 3

FRIDAY

Dl off two plates 5x5: 365 for 4 sets then completely stalled on fifth- not even 1 rep
Push press 1x5: 185 (pr)
Pullups 5x5: bw

Comments:

-I got a bit impatient today. Things got messed up because I broke my (brand new) mp3 player while warming up with power cleans- it flew out of my pocket and hit the ground pretty hard. I haven't lifted w/out music for years. It threw me off to be sure. Plus I just wasn't ready for 365 for volume yet. I'll get it next time.

-The Cubs beat the Cardinals right before my PR attempt on push press so that helped

-I stretched today for the first time in a long time. I really need to make flexibility a priority as it has disappeared of late. My hams and low back are TIGHT! I used a foam roller and some deep static stretching post-workout and I feel good considering the grueling nature of my dl session.

 

[Jim Ouini]

Sorry bout the MP3 player. Hope it wasn't an expensive iPod. I've never lifted with music, seems kinda distracting. On the other hand, I think it's an open invite for people to come up and chit-chat. As well as having to listen to that heinous gym music that makes me want to bust out the white guy shuffle.

I too did 365 for 1 x 5 off a step yesterday and my low back is feeling it - it doesn't hurt but it's tight today. So are my hams from GM's and pullthrough's.

It occured to me that I never pulled 365 for either 5 reps or 5 sets - I hit this weight in my 3 x 3 phase I think and then beyond that I only did 1rep warmups here on my way up. So considering that I'm pretty encouraged by the 5 reps off a step.

As far as stretching, I've been foam rolling and active stretching before my workouts, but need to be more diligent about after...by that time I'm ready to go home, though.

 

[Guinness5.0]

Sorry bout the MP3 player. Hope it wasn't an expensive iPod. I've never lifted with music, seems kinda distracting. On the other hand, I think it's an open invite for people to come up and chit-chat. As well as having to listen to that heinous gym music that makes me want to bust out the white guy shuffle.

I too did 365 for 1 x 5 off a step yesterday and my low back is feeling it - it doesn't hurt but it's tight today. So are my hams from GM's and pullthrough's.

It occured to me that I never pulled 365 for either 5 reps or 5 sets - I hit this weight in my 3 x 3 phase I think and then beyond that I only did 1rep warmups here on my way up. So considering that I'm pretty encouraged by the 5 reps off a step.

As far as stretching, I've been foam rolling and active stretching before my workouts, but need to be more diligent about after...by that time I'm ready to go home, though.

The music puts me in my own world. No one talks to me with it on. Plus it's crazy, fast stuff like Pantera and System of a Down so it's appropriate for attempting the heavy stuff. It was BRUTAL to hear Britney and other inknown garbage while trying to zone out before each set. I become much more self-conscious when I can hear the world around me. I didn't realize how friggin' LOUD it is when I touch down with my working weight.

I sure hope the elevated deadlifting pays off for us- I've certainly gotten a ton stronger since first doing these. The intensity phase will be telling. Stay tuned...

 

[Guinness5.0]

Also, for now I plan to do a 3x/week schedule for the intensity phase like MC's 5x5 variant:

M- pause squats 3x3, bench1x3, gm1x3
W- elevated dl's3x3, p-p 3x3, powershrugs (probably 5x5, maybe even 3x8 to preserve low back as I plan to get as heavy as possible on GMs)
F- squat 1x3, bench3x3, gm 3x3

I wonder though if I would be better served (in terms of dl improvement) by making the pause squats 1x3 and switch standard atf's to 3x3?

 

[Guinness5.0]

Russian Deads are where it is at for powerlifting or strongman. As a rule I generally try to stay away from lifting aids (straps, belts, shirts, etc). But I would consider utilizing a belt if you regularly use on during your main lifts. Just another tool to help focus your attention on using your abdominals.

I try to stay away from the belt except for pr attempts or if I'm feeling a little tender. I used it for push press after my rough dl session yesterday and I see what you mean about focusing on abdominals with it- I had no need for ab work after heavy belted push presses!

I'm not sure how much the type of belt matters but all I have is a rather flimsy valeo, not a big 'ol PL-type leather belt.

 

[Jim Ouini]

The music puts me in my own world. No one talks to me with it on. Plus it's crazy, fast stuff like Pantera and System of a Down so it's appropriate for attempting the heavy stuff. It was BRUTAL to hear Britney and other inknown garbage while trying to zone out before each set. I become much more self-conscious when I can hear the world around me. I didn't realize how friggin' LOUD it is when I touch down with my working weight.

I like being loud Like when I do reps and I do my controlled drop I like hearing the 'clank'...'clank'...'clank'...

I sure hope the elevation pays off for us- I've certainly gotten a ton stronger since first doing these. The intensity phase will be telling. Stay tuned...

I was just thinking that today while driving home from the mall...'Lifting off the step HAS to pay off' lol

Next step is deciding how to proceed after one more week of loading...I think I may do a 5 x 5 esque deload/intensity or just dropping all the assistance for a week and then going for some maxes. I've been pulling conventional the whole time and I wonder if I go back to my sumo stance for my max attempts how it'll go...Anyway, fun stuff messing around trying new things

Note: at the mall I stopped by a fitness place to look at some wrist wraps and the guy starts conversing with me and observes that my 'upper pecs need some work' Gee thanks pal!

 

[Guinness5.0]

I like being loud

Don't get me wrong- the noise was gratifying to be sure, but I don't like to draw attention to myself.

Note: at the mall I stopped by a fitness place to look at some wrist wraps and the guy starts conversing with me and observes that my 'upper pecs need some work' Gee thanks pal!

That raises an interesting point. I've found that symetry (sp) has not been hurt in the slightest since training in this manner- if anything it's improved. My rear delts in particular are much larger, no doubt from the heavy rowing. Also, my legs have always been a strong point but my hams are huge now, as well as my inner thighs. I think it's owed to full squats and more emphasis on pulling from the floor. Also, my pecs seem about the same in terms of balance top to bottom, but bigger overall.

Gotta love unsolicited advice/criticism

 

[blut wump]

Just so long as he didn't offer to fluff them up for you.

 

[Guinness5.0]

Nice to see your k power is back to double digits B-Dub.

 

[blut wump]

According to my profile, I've "mastered the art of growing that green".

On the symmetry issue, I really have no compaints from this year of concentrating on the madcow 5x5. My overall development seems fuller and my thighs have acquired all kinds of odd bodybuilderish sweeps and curves. I've also lost a few pounds since I started but that might just have been the gambling.

 

[Guinness5.0]

Week 4

MONDAY

Pause squats: 325x5, 325x5. 325x4, quit
Bench 1x5: 295 (PR)
GM 1x5: 225 (PR)

Comments:

-My muscles didn't fail me on p squats- my friggin old man hip did. My right hip has been bothering the hell out of me and I think my sciatic (sp) nerve is acting up. It sometimes feels like someone hit my funny bone but in my lower body .

-Then all was well again with a PR on bench. Never a doubt. I'll get 300 for 5 next time around. Maybe 305

-I had lots more in me for gms. I was very surprised how easy 225 was. Honestly I think I could have done 10 or more. They've clicked. I'm gonna hammer these during my intensity phase. I don't understand why pause squats hurt more than these, but I guess I was kinda expecting these to be rough. I suppose I should be callling them russian deadlifts as per the article mekannik linked, but I'd never heard of 'em called that before. I sure as hell don't do a true good morning with almost no knee bending and the bar high up on my back, but nobody thinks I'm doing squats .

 

[Guinness5.0]

It also occurred to me that this "experiment" has drifted rather far from what the title suggests. It's gonna be 9 weeks rather than four and I'm dl'ing twice a week as of last week. Sure it's off two plates but it ain't THAT different from regular 'ol pullin'.

You guys want a refund?

 

[Jim Ouini]

Nice lifts all around. I like the fact you listen to your bod and back off when you have too.

I keep hearing GM's as THE assistance exercise for deads along with box squats so the fact they're going up bodes well.

Guess you'll have to take Blut's suggestion and rename it Guinness 5.0 x 5.

 

[Guinness5.0]

I'm glad you brought that up- I meant to acknowledge how funny calling it Guinness5.0x5 was.

Totally off topic- you guys have GOT to read the posts by deltoiddeltoid in the c&c forum. I'm at work laughing so hard that tears are streaming down my face. i was off an hour ago but I had to read more.

 

[Guinness5.0]

Week 4

TUESDAY

Dl off plates: 225x5, 275x5, 315x5, 365x3, quit
Push press 5x5: 180
pullups 5x5: bw

Comments:

-It's time to deload. I'm beat. My low back, hams, and glutes just can't take it anymore. I'm gonna run the deload and intensity MWF w/ W being teh workout with the elvated deads and m/f mirroring each other.

-Just nothign in the tank on deads. However, after the triple w/ 365 I stripped the bar to 315 and just kinda went nuts- I banged out 15 reps, all reset and everything (from the floor, not on the plates). Is that pretty good? I was gonna see what I could do and got WAY more than I thought. It wasn't to failure either- just til I was winded really.

-I stretched again post-workout. I really need to do that every time. Also, there's a guy at my gym that put up 600 RAW on bench yesterday. I was talking to him and he has put up 660 before he hurt his wrist. He said he squatted 800 once w/out even a belt or wraps. He's a genetic freak- looks like an NFL lineman but WIDER .

-Not much else to say. I wanted to stick it out but really I think it's time. Deads were so damn hard. It felt like the bar was bolted down on the last set of elevated dl's.

 

[blut wump]

It looks like it's going to have been productive overall when the dust settles. I assume you'll be seeing the week out as a Volume phase and deloading from the start of next week. The Intensity phase should be worth waiting for.

 

[Guinness5.0]

It looks like it's going to have been productive overall when the dust settles. I assume you'll be seeing the week out as a Volume phase and deloading from the start of next week. The Intensity phase should be worth waiting for.

It'll be a week and a half deload. My body needs it.

Edit: I'm going to push hard thurs/fri onmy upper body movements though. It's my hips and low back that are screaming for a break. If I keep pushing they'll be screaming from a break

 

[Jim Ouini]

However, after the triple w/ 365 I stripped the bar to 315 and just kinda went nuts- I banged out 15 reps

*cough* touch-n-go *cough*

J/K G5.0 I know you said you reset - 315 x 15 is awesome. I think my form would start to break ~8 or so.

And it's funny I had trouble getting all my reps in on elevated 365 also http://elitefitness.com/forum/showpost.php?p=5204750&postcount=20

I'm definitely ready for a deload week as well. Funny thing is this was supposed to be a nice easy 4 weeks off for me but I got excited about some stuff and couldn't restrain myself

 

[Guinness5.0]

I couldn't possibly do 4 "easy" weeks. I couldn't even keep speed dl's going for four weeks- I had to turn 'em to reg. dl's off plates .

Seriously though, no straps on the 15 rep set either. I have no idea if it's good or not. Seemed good though. My form was great throughout. It really surprised me. I think the fact that I was completely enraged about missing my previous reps helped A LOT!

 

[Jim Ouini]

Nice, no straps. I have to shake the hands out after 5 reps

And I have to try the enraged thing. I'm more of a cerebral lifter, I may have to enlist one of Bally's finest to karate chop me in the back before a big lift

 

[blut wump]

Apparently ammonia works well on the more cerebral lifter. I have trouble with rage, too. I'd be more likely to laugh than lift.

The more I think about those 15 reps, the more impressive they become.

 

[Guinness5.0]

Week 4

FRIDAY

Squat: 135x?, 225x?, 275x5, 315x5, 315x5, 315x5
Bench 4x5, 1x4: 285
DL: 225x12, x5, 275x3, 315x3, 315x15


Comments:

-Weird day I know. It's a quasi-deload day. I really wanted my bench PR and look how friggin' close I came! I'm actually pretty happy with it since the last reps of the last 3 sets were damn near stalled on the middle. I just couldn't summon enough willpower for the very last one. I'm gonna be sore tomorrow, I can tell you that, as I left nothing on the table.

-DL was fun. I just wanted to see if tuesday was a fluke, and though Jim was joking I had to be sure that I didn't in fact do them touch-and-go (I suppose the last couple were rest-paused but in my book that's OK). It was tougher today b/c I didn't have the genuine rage I had then. I had to fake it a little. System of a Down and redline got me througn it. It was fun b/c I had an audience halfway through- I started basically dropping the weight on about the 7th-8th rep and a lot of people were watching. I don't normally like being watched but for some reason it fueled me a bit. Maybe I'm a closet exhibitionist

 

[blut wump]

Guinness5.0 and his dancing deadlift, they came from miles around. Congrats on hitting it again.

 

[Jim Ouini]

Nice lifts all around, sounds like a monster workout.

I hear once you get a taste of the spotlight you can't go back. You probably won't be able to lift without a big crowd cheering you on now

 

[Guinness5.0]

Week 5

MONDAY

Squat: Buncha warmups, 275x3, 315x3, 345x3
Bench 1x3: 295
GM 1x3: 225

Comments:

-I couldn't even get my deload weights on squat. I had to stop short due to back pain . I'm really hoping my back stops hurting soon or else this program is shot. BTW i've dropped pause squats as I think they're the main culprit in my hip pain, so I was planning to use my deload weight from my original 5x5 run on regular ATF's. Also, after driving for twenty or so minutes my hips have been causing me to limp a bit for the first few steps once I get out of the car (this is the only time they bother me). Then all's well.

-I must have loaded well as bench for 1x3 was about as tough as it was for 1x5 last week. If I remember correctly a 10-15% decrease in performance means you're pretty loaded up. Since I have no upper body injury/pain issues I'll figure load/overreaching to be the culprit.

-It's weird that my back hurt on squat but not GM IMO. I guess compression hurts it but not whatever type of load GM's with an arched lower back place on it. Whatever.

-I'm feeling a little bleak based on this back pain. It's nothing major but it feels like it could be something bad if I let it get that way. Weds. and Fri. will be very telling.

 

[Jim Ouini]

Hmm too bad about your back...I wonder if pulling deads off a plate might've contributed? I know keeping my back flat was a challenge when reaching down for the bar lower than usual.

I had to tell myself 'butt down, chest up' but as the weights got heavier it was harder to do...

Anyway, good luck with it, hopefully you can reap the benefits of your program. I really hate to hear about injuries...today my friend told me he hurt his knee. He'd been front squatting with me last week and going deeper than usual (he usually does 1/4 squats) and he told me that's what caused it. Man did I feel guilty

 

[Guinness5.0]

Hmm too bad about your back...I wonder if pulling deads off a plate might've contributed? I know keeping my back flat was a challenge when reaching down for the bar lower than usual.

I had to tell myself 'butt down, chest up' but as the weights got heavier it was harder to do...

Anyway, good luck with it, hopefully you can reap the benefits of your program. I really hate to hear about injuries...today my friend told me he hurt his knee. He'd been front squatting with me last week and going deeper than usual (he usually does 1/4 squats) and he told me that's what caused it. Man did I feel guilty

I got a little careless when I was using 365 last week. Not awful, but I've got a feeling that being elevated amplifies any rounding that may occur.

 

[blut wump]

I felt movement in my lower back last volume phase of the 5x5. It's easy to lose form as you get fatigued and it's a constant worry for me in the Korte. Since I was only dl-ing once per week it had recovered by the following week.

Would dropping to a 2x per week deload for one or two weeks work? You won't lose your strength and it certainly won't harm the recovery from the loading. If you're hurt then you have to heal and maybe dropping to 2x might be all it takes. You can bounce straight back to 3x per week as soon as you feel ready.

On my last 5x5 run, I came out of the loading phase with my hips completely fried and the 2x per week gave me enough rest to allow them to recover. I intended two weeks but I ended up running three weeks of 2x per week and it didn't seem to do any harm to progress. I just made it into a 10-week program by running 3 weeks of a 3x per week intensity phase.

 

[Guinness5.0]

I think I'll do that BW.

 

[mekannik]

Guinness 5.0 --- just to note, ran a short 4 week program of Russian Deads. Mini Maxed tonite and ended up with 325x2 with a belt on (loose, so I had to breathe out and activate my abs). For not being able to squat or DL for a couple of weeks - this lift really helps keep your core in the groove for when you come back.

Keep up the good work.

 

[Guinness5.0]

Guinness 5.0 --- just to note, ran a short 4 week program of Russian Deads. Mini Maxed tonite and ended up with 325x2 with a belt on (loose, so I had to breathe out and activate my abs). For not being able to squat or DL for a couple of weeks - this lift really helps keep your core in the groove for when you come back.

Keep up the good work.

Thanks mekannik. That seems like a damn good RD. WHat kind of weight do you typically use on squats/deads?

 

[Guinness5.0]

Week 5

FRIDAY

DL: 135x?, 225x?, 315x6, 365x0, 365x0, 315x8, 315x8 ( )
Push press 3x3: 180
Pullups 3x3: bw

Comments:

-I don't know what the hell is going on with my dl. I decided to rest an exta day (I'm doing 2x/week for now and my last workout was monday) and I still couldn't pull for shit. I was at a new gym but I doubt that hurt anything (i'll have a separate post about this new place). Frustrating to say the least given my goal. BTW the back pain I mentioned seems to only show up on squats. My back felt fine the whole time friday.

-Push press was great. I think 225 is a reasonable target in the near future.

 

[blut wump]

That's so odd that you can only put it down to oddness. See what Monday brings and hope to put that workout down to alien feeble-beams or similar.

 

[Jim Ouini]

Are you still pulling off the plates? Why's the deadlift broken??? Couldn't get it off the floor or lockout???

 

[Guinness5.0]

Are you still pulling off the plates? Why's the deadlift broken??? Couldn't get it off the floor or lockout???

Stalled from the floor. 365 is easy weight for me. THis makes no sense to me.

 

[blut wump]

The most likely explanation is that loading caught up with you.

 

[Jim Ouini]

Maybe lower back fatigue since you've been hitting it pretty hard and heavy? I know when my low back says no, the bar doesn't budge.