275 at 90 or to hell with you

[PMDL]

blowdpanis told me to start a log here and stef told me I was a competitor even though I only do powerlifting and strongman stuff a few times a year in the faget division cause I'm broken all the time. I mostly just show up to watch my wife dominate the women and most of the men up to the 90kg class.

Anyways I got a hair up my ass a few months back while training for the last meet I did to pull 600 lbs at under 90kg just to make it officially over 3x BW. So I figure I'll make it a round 275 (605 lbs) just to make it a concrete goal, and because 272.5 sounds much less manly.

I did a meet at the end of November where I couldn't squat cause of a torn quad and my bench just sucks anyway (even though I locked out 135 by the rules I got IPF rule nazi'd over a wrist wrap) but I did manage a 240 DL weighing 86.6 for a solid 2.78 xBW, so I figure I'm on the way.

I've given myself til the end of the year, sometime around Nov-Dec, to hit the goal, and I've loosely laid out a roadmap to get there. Next benchmark is 250 by the end of Feb or first of March. I should be good for it the way my numbers are going but I've learned not to get too cocky.

Random notes: I can't really back squat worth a damn right now so I'm using lighter front squats and heavier box squats, which don't aggravate the two lingering injuries in my legs for some reason. The box squats are right at hip-crease-below-knees, would pass a fair judge, red-lighted by a jerk judge depth. This means I have no real goals here for now, though that may change in another month or two as things heal and strength comes back.

Beyond the deadlift I have no real competitive goals for the other two lifts, since I'm a beat up SOB these days.

I've just started this particular four-week training cycle on Monday, so here's those workouts:

Monday the 4th

Front SQ, 65x5, 75x5, 85x8 @8
Incline BP, 85 2x5, 4x3
DB tricep extensions, 3x10

Incline treadmill, 13' steep
Bike, 12' easy tempo ride

Front squats made the quad tingle a bit, but it passed. DB extensions made the R elbow tendinitis flare up pretty badly so I had to cut those a little short.

Wednesday the 6th

DL, 100x5, 140x5 (first three hooked), 160x5 (first three hooked), 187.5x8 @8
Chins, +10kg 2x5, 2x3
BB curlz w/ fat gripz, 2x6

Warmup was feeling a bit dodgy all over on the DLs, even though the main set at 187.5 flew up. I'd have gotten 12+ reps with that set had I pushed it out. Big improvement from 185 last cycle.

After that I was pretty well tanked. Chins felt far too heavy, so I cut them back. They were probably due a deload anyway, what with this being the start of a new cycle. Did a few sets of fatbar curlz just to round it out, and I was done.

Had planned an interval bike ride, but I wasn't about to add that on with a sub-par workout performance. No biggie.

Friday the 8th

Box SQ, 105x5, 115x5, 125x5 @8
BP, 72.5x5, 82.5x5, 95x8 @8-9
Close-grips w/ fat bar, 60x8, 65x8, 70x8

Bike intervals, 8x20:40
Inclined as hell treadmill for 10 minutes

Energy much better today. Box Squats are still pain free, though I was getting some IT band twitches on my left side (not the hurt side fortunately). Gonna have to watch that, cause that's when the right quad tore.

This is the first time I've full-ROM flat-benched in a few years. I'm using Wendler's 531 numbers to program this and being very conservative with the 1RM value. I'm hoping that the higher reps and keeping the form very very tight will let me improve on this a little without wrecking up my shoulders. This may end up being a very bad idea but I want to see what happens.

[PMDL]

Monday the 11th

Power Cleans, 60x3, 70x3, 80x3, 90x3, 95x3
GMs, 60x8, 70x8, 80x8, 90x8
Chins, +10x3, +20x3, +30x3, +35x2, +20 2x5
Pullups, 1x10
Back raises/hypers, 1x25

Weight's still hanging on at 89kg.

I had to ghetto up the cleans since the actual platform was being used. We've got bumper plates but I had to do the controlled drop on all these reps. They felt strong regardless.

[PMDL]

Just for the sake of having it on paper, I wrote down my tentative plan to pull 275/605 lbs before the end of the year.

Chasing 605 (http://www.ampedtraining.com/articles/chasing-605/)

[PMDL]

Day 2 - 1/13/10

Front Squat - 1RM: 127

70 x 3 reps @ 7 RPE - 55% of 1RM
80 x 3 reps @ 7 RPE - 63% of 1RM
90 x 6 reps @ 8 RPE - 71% of 1RM

Incline Bench - 1RM: 115

85 x 5 reps x 4 sets @ 8 RPE - 74% of 1RM
85 x 4 reps x 2 sets @ 8 RPE - 74% of 1RM

Finished up with 5 sets of pushdowns. Too damn tired and stale-feeling for any cardio.

[PMDL]

Day 3 - 1/15/10

Deadlift - 1RM: 250 kg
155 kg x 3 reps @ 7 RPE - 62% of 1RM
177.5 kg x 3 reps @ 7 RPE - 71% of 1RM
200 kg x 6 reps @ 8 RPE - 80% of 1RM

Chinups - 1RM: 135 kg
100 kg x 5 reps @ 8 RPE - 74% of 1RM
100 kg x 5 reps @ 9 RPE - 74% of 1RM
100 kg x 5 reps @ 10 RPE - 74% of 1RM

Finished out with fat bar curls for lots of triples and one rest-pause set at the top.

200x6 was an 8, but definitely a hard 8 pushing the border of a 9. I would have gotten at least one more rep without question and 2-3 more would have been very likely. I'm pleased, given these are b being done completely raw, without even a belt on. I'm not sure I was putting up these kinds of unbelted numbers a few years ago at my strongest, so this is definitely a good sign.

Tried to play with some hook gripping on the way up, but there's some kind of weird puffiness or sprain or something in my right ring finger and it's been making grip on that side tricky for the last several weeks. It doesn't mix well with hooking.

Something about this workout is really wiping me out. The top sets of deadlifts are fine; they're tough, but nothing that feels like it should be knocking me out. I just have no gas in the tank after, so my chin-fagging suffers and I definitely don't feel like any cardio. Oh well.

[PMDL]

Day 1 - 1/18/10

Box Squat - 1RM: 163 kg

110 kg x 3 reps @ 7 RPE - 68% of 1RM
120 kg x 3 reps @ 8 RPE - 74% of 1RM
130 kg x 3 reps @ 8 RPE - 80% of 1RM

Bench Press - 1RM: 125 kg

77.5 kg x 3 reps @ 7 RPE - 62% of 1RM
90 kg x 3 reps @ 7 RPE - 72% of 1RM
100 kg x 6 reps @ 8 RPE - 80% of 1RM

Followed up with about five close-grip triples with the fatbar, up to 95kg.

Kinda hungover/tired from yesterday so I didn't feel all that motivated going in, but it ended up okay. Shoulders are both holding up fine on the benching. I'm doing a ton of band pull-aparts and face pulls in between sets and making sure to stretch and tennis-ball the capsules when I get home. The higher reps and focusing on keeping very tight and very strict form probably isn't hurting anything either.

[PMDL]

Day 2 - 1/20/10

Power Clean - 1RM: 109 kg

80 kg x 2 reps @ 7 RPE - 74% of 1RM
85 kg x 2 reps @ 7 RPE - 78% of 1RM
90 kg x 2 reps @ 8 RPE - 83% of 1RM
95 kg x 2 reps @ 8 RPE - 87% of 1RM
100 kg x 2 reps @ 9 RPE - 92% of 1RM

Chinups - 1RM: 137 kg

100 kg x 3 reps @ 6 RPE - 73% of 1RM
110 kg x 3 reps @ 7 RPE - 80% of 1RM
120 kg x 2 reps @ 9 RPE - 88% of 1RM
130 kg x 2 reps (1+1 rest-pause) @ 10 RPE - 95% of 1RM

Finished up with one set of 30 on the back hyper.

Diet must be okay, I was 88.2 in the chucks.

All this pulling is beating up my poor hands. That whatever it is in my right ring finger seems to be getting a little better, finally. But then I managed to rip a big chunk of skin off my right pinky on the cleans, and it was bleeding pretty bad for half the workout.

[khal]

How old are you?

Also could you talk a bit more about how you accumulated these injuries?

I've jsut finished novice progression and I am 19. I always hear about people acucmulating injuries in the pursuit of strength, so just curious how these happen so that I can learn from them. :D

Anyway, I thought I would post just to let you know people actually read these things. I know how hard it must be to post these entries every session if you start to feel no-one reads them. Thanks for your time!

[PMDL]

How old are you?

Also could you talk a bit more about how you accumulated these injuries?

I've jsut finished novice progression and I am 19. I always hear about people acucmulating injuries in the pursuit of strength, so just curious how these happen so that I can learn from them. :D

I just turned 30.

The shoulder injuries are easiest to talk about, since I actually know what caused them and how I could have prevented them. The biggest thing was being an idiot about benching too much, with poor workout design and little/no progression plans; and not doing enough upper back/scapular stability work to balance it out.

I'm pretty sure in retrospect that I originally hurt my shoulders when I was 20-21, but I never actually had any clue what was wrong until I was 26 and Eric Cressey gave me some feedback. So I reinjured them several times in between.

My ART guy told me that not only did I have a lot of scar tissue in both shoulders, but I had some biceps tendinitis as well. So really that whole area was pretty screwed up.

Moral of the story: don't neglect upper-back training, warmups for the shoulders and scapular retractors/depressors, and keep your bench tight. Invest in a tennis ball and a golf ball if you need it, and don't be scared to dig in and work on any trigger points or adhesions. That kind of stuff is the only reason I can keep lifting.

The lower body stuff is a different matter. I have an idea of what caused my recent quad tear, mainly to do with the excessive foam-rolling I was doing on my IT band, but that's just labcoating so I'm not gonna put that out there as the cause. All I know is that after not back-squatting for about 7 months (the torn adductor) and relying on front squats, I'd built my squat back up to 140(kg) x10 over about 6 weeks of linear progress. Then I switched to 5-rep sets to start meet training, and the damn thing blew with 150kg. The only thing that changed was the foam rolling (I was doing a ton), so who knows.

The torn adductor from last year, well, that was just me being stupid and playing around with "opening the hips" with too much weight and too little warming up. I even felt the thing warn me to stop, but like an idiot...

I've also got an old hamstring tear that likes to pop from time to time, but that seems to only be an issue when I get lazy and let my hamstrings get weak. When I keep them strong, they cooperate.

Most everything else is just the generally expected minor niggles that come up. It's normal for shit to get banged up, cut, torn, whatever else. You just have to roll with it and triage accordingly. Some things you can train through, some things you can't.

Some of it was just general ignorance, not knowing any better. Some of it was stupidity, by not stopping when all the signs were telling me to stop. Oh well, live and learn. I'm not back to 100% and doubt I will ever be again, but at least I can manage most of them enough to keep at it.

If we'd had things like Rip's novice workouts back in 1998, I'd have been a lot better off. Back when I started, the only 5x5 info I recall finding online was over on Deepsquatter's page, and it wasn't much more than a footnote. Your options were either the lame bodybuilding workout from Flex, Ed Coan's powerlifting workout, or Westside. Oh and then T-mag came along with all of Poliquin's A1/B1 workouts that they've been recycling ever since.

[PMDL]

Day 3 - 1/21/10

Front Squat - 1RM: 128 kg

75 kg x 5 reps @ 7 RPE - 58% of 1RM
85 kg x 3 reps @ 7 RPE - 66% of 1RM
95 kg x 5 reps @ 8 RPE - 74% of 1RM

Incline Bench - 1RM: 115 kg

85 kg x 5 reps x 5 sets @ 8 RPE - 74% of 1RM

Finished with weighted abs for two sets of 10 and one set of back raises/hypers for 30 reps.

Thought I was gonna black out on my main set of front squats. I unracked it, then had a pain in my shoulder so I racked it to get a better grip, then went light-headed, and kinda went out in space for the set. It happened so hell with it.

5x5 for the incline bench is the trigger to bump the weight. Not sure if I want to continue with the 5x3 to 5x5 progression, or switch to singles. Singles are more fun, but we'll see.

This is the last microcycle for this block, and I've got my next one drawn up here (http://docs.google.com/Doc?docid=0AYJF2HWWFtatZGhnamN2NnNfMjJkOHZkaDZnNA&hl=en).

[famendoza]

...
Thought I was gonna black out on my main set of front squats. I unracked it, then had a pain in my shoulder so I racked it to get a better grip, then went light-headed, and kinda went out in space for the set. It happened so hell with it.
...

From my noob's perspective, I remember this happening to me about a year ago with the power clean (at the time a heavy 155lbs). I wanted to shoulder rack it, and then racked, walk it back to the squat rack. I was about 4-5 steps away. On step 1 I felt a bit of pressure, and on step 3 I was sleeping as the bar fell out of my hands and on the pins. I had stumbled on my ass and took a 1 second nap. Funny story I'd share. Got a bit wiser on the ol' blackout deal.

[PMDL]

Yeah, it's pretty lame innit?

I don't usually get the black-out symptoms, either. I was just glad I didn't faint during the set, which I thought was going to happen.

[PMDL]

Day 1 - 1/25/10

Deadlift - 1RM: 247 kg

165 kg x 5 reps @ 8 RPE - 67% of 1RM
187.5 kg x 3 reps @ 8 RPE - 76% of 1RM
210 kg x 4 reps @ 9 RPE - 85% of 1RM

Chinups - 1RM: 135 kg

100 kg x 5 reps x 2 sets @ 8 RPE - 74% of 1RM
100 kg x 3 reps x 3 sets @ 8 RPE - 74% of 1RM

My right hand is a mess right now. The ring finger is still stiff, puffy, and sore in the joints. I don't know what the hell I did to it, but it needs to hurry up and heal. Hook gripping is impossible above 140, and even mixed-grip isn't doing so hot on the heavier sets. The pinky finger got cut the other day, so it's got a big rip on it and is also sore and puffy. I taped it up for the workout, but I'm running with two fingers out of the game on that hand, so 210x4 @9 should have been a 6-rep set.

I weighed 88.2 so my IF diet is working well enough. Not interested in dramatic losses, but staying between 85 and 90 is probably for the best right now.

[PMDL]

Day 2 - 1/27/10

Box Squat - 1RM: 150 kg

100 kg x 2 reps @ 7 RPE - 67% of 1RM
110 kg x 2 reps @ 7 RPE - 73% of 1RM
120 kg x 2 reps @ 7 RPE - 80% of 1RM
130 kg x 2 reps @ 8 RPE - 87% of 1RM
135 kg x 1 reps @ 8 RPE - 90% of 1RM
100 kg x 3 reps x 2 sets @ 7 RPE - 67% of 1RM

Bench Press - 1RM: 128 kg

82.5 kg x 5 reps @ 7 RPE - 64% of 1RM
95 kg x 3 reps @ 7 RPE - 74% of 1RM
105 kg x 6 reps @ 9 RPE - 82% of 1RM

Close-grip Bench (w/ Fat bar) - 1RM: 113 kg

90 kg x 3 reps x 5 sets @ 8 RPE - 80% of 1RM

So I got stupid tonight on box squats and tried to build up to a daily max, then do some back-off sets. I used a low box, a couple inches lower than normal height and pretty visibly below parallel. The build up went fine. Then on the second back-off set at 100, the right quad went "rip". Not bad, it was more a warning-tear than a full blow-out, fortunately, though there is some obvious bruising. It's only mildly annoying to put it through a ROM, so I'm just going to hit it aggressively with some high-rep BW squats the next few days to get some blood in it and help it mend up. No more low-box squatting for awhile, anyway.

Benching is going nicely, on the other hand. The mobility work I'm doing for the upper body is helping this along just fine.

[blowdpanis]

Jesus, Matt. I know we were talking about Broz' stuff, but I didn't realize your quad was still that goofy. I suppose on the plus side you are now a good candidate for the Starr rehab if you wanted to try that out :(

[PMDL]

Oh I'm one step ahead of you!

I've been doing high-rep sets of BW squats and lunges, which oddly seem to make the pain go away. I dunno if I just ripped some scar tissue in there or what, because putting it through a loaded ROM is not painful at all. Sitting here at my desk and flexing the VMO is painful, but not full-ROM squats or one-leg squats. Go figure.

Nothing of major interest to log tonight, just did some cleans up to 102.5 and had a miss at 105 mainly due to psyching myself out with the weight. The pull was there, my catch wasn't. Oh well.

Finished up with light squats, one set of 15 with the bar and then sets of 10 with 60, 70, and 80. These worked my lungs more than anything, but they did feel nice and good on the quad.

One set of 12 pullups and that was it.

[PMDL]

Day 1 - 2/1/10

Squat - 1RM: 141 kg

60 kg x 5 reps @ 7 RPE - 43% of 1RM
70 kg x 5 reps @ 7 RPE - 50% of 1RM
80 kg x 5 reps @ 7 RPE - 57% of 1RM
90 kg x 5 reps @ 7 RPE - 64% of 1RM
100 kg x 5 reps @ 7 RPE - 71% of 1RM

Bench Press - 1RM: 130 kg

75 kg x 5 reps @ 7 RPE - 58% of 1RM
85 kg x 5 reps @ 7 RPE - 65% of 1RM
97.5 kg x 8 reps @ 9 RPE - 75% of 1RM

Close-grip Bench - 1RM: 122 kg

90 kg x 5 reps @ 8 RPE - 74% of 1RM
90 kg x 4 reps @ 8 RPE - 74% of 1RM
90 kg x 3 reps x 3 sets @ 8 RPE - 74% of 1RM

Chinups - 1RM: 131 kg

118 kg x 1 reps x 4 sets @ 8 RPE - 90% of 1RM

This last half-blowout of my quad convinced me that I need to really do something about it instead of just trying to work around it. So one more time, I'm resetting to lighter weights and trying to slowly build it back up. I read some Bill Starr articles for inspiration, and my plan is to focus on building up the workload each session instead of cutting back the ramp-up sets to hit the top weight. I'm planning on slow 2.5kg increases per week, which is going to mean a lot of easy workouts, but it also means that the quad will get a chance to get broken in and hopefully actually heal up.

I modified my training cycle for this month accordingly, but it's not a huge difference from what I'd already decided on.

[PMDL]

Day 2 - 2/3/10

Front Squat - 1RM: 106 kg

90 kg x 1 reps x 10 sets @ 7 RPE - 85% of 1RM

Overhead Press - 1RM: 67 kg

60 kg x 1 reps x 4 sets @ 8 RPE - 90% of 1RM

Deadlift - 1RM: 256 kg

210 kg x 1 reps x 4 sets @ 8 RPE - 82% of 1RM

Lots and lots of singles tonight. I love singles. I was way too conservative on the front squats. I ended up doing a rep every 60 seconds, and they never got above a 7. No big deal, this is supposed to be a slow and steady progression.

The OHP and DL were more spot on, but I was still using 60s rests on the OHP and 2m rests on the DL. No grinders, though. Everything was smooth. I'll gradually work these up to 10 singles, then add weight.

[PMDL]

Day 3 - 2/5/10

Power Clean - 1RM: 111 kg

100 kg x 1 reps x 4 sets @ 8 RPE - 90% of 1RM

Squat - 1RM: 138 kg

60 kg x 5 reps x 1 sets @ 7 RPE - 43% of 1RM
70 kg x 5 reps x 1 sets @ 7 RPE - 51% of 1RM
80 kg x 5 reps x 1 sets @ 7 RPE - 58% of 1RM
90 kg x 5 reps x 1 sets @ 7 RPE - 65% of 1RM

Incline Bench - 1RM: 106 kg

90 kg x 1 reps x 4 sets @ 7 RPE - 85% of 1RM

Finished up with one set of 15 pullups, one set of 30 back raises, and one set of weighted crunches. Weight was down to 87.7 kg (~193 lbs), which is getting down there. As long as I don't dip under 190 I really shouldn't have any problems with strength. However this also means I can eat junk tomorrow.

[kunnar]

I see that in one training day your squat 1RM is marked as 141 kg, in another training day 138 kg. How you estimate your 1RM?

[PMDL]

I don't. I'm using a web app that tracks all that stuff. It estimates the 1RM based on weights, reps and RPE score. I don't really worry about it, it's just there as an estimate based on the day. I'm not really tracking it.

[Cmanuel]

Good stuff in here. I have a few friends who do rest pause work for bodybuilding purposes, curious to see how it builds your maximum effort strength. When is the next competition for you?

[PMDL]

I'm actually not sure at the moment. I think there's one either later this month or in March, but I'm really not in any condition to do either. I'd like to do one by June/July but it just depends on the schedule. It isn't like up in the States where there's a meet just about every weekend, haha

[Sami]

I'm actually not sure at the moment. I think there's one either later this month or in March, but I'm really not in any condition to do either. I'd like to do one by June/July but it just depends on the schedule. It isn't like up in the States where there's a meet just about every weekend, haha

Where are you?

[PMDL]

New Zealand

[PMDL]

Day 1 - 2/8/10

Squat - 1RM: 161 kg

60 kg x 5 reps @ 6 RPE - 37% of 1RM
72.5 kg x 5 reps @ 6 RPE - 45% of 1RM
85 kg x 5 reps @ 6 RPE - 53% of 1RM
97.5 kg x 5 reps @ 6 RPE - 60% of 1RM
105 kg x 5 reps @ 7 RPE - 65% of 1RM

Bench Press - 1RM: 128 kg

80 kg x 3 reps @ 7 RPE - 62% of 1RM
90 kg x 3 reps @ 7 RPE - 70% of 1RM
102.5 kg x 6 reps @ 9 RPE - 80% of 1RM

Close-grip Bench - 1RM: 122 kg

90 kg x 5 reps x 3 sets @ 8 RPE - 74% of 1RM
90 kg x 3 reps x 2 sets @ 8 RPE - 74% of 1RM

Chinups - 1RM: 132 kg

118.5 kg (+30kg) x 1 reps x 6 sets @ 8 RPE - 90% of 1RM

Good session today. Weight was back up to 88.5 (~195 lbs) from all the junk over the last three days. Pies and KFC and Cadbury are the best.

Squats are easing back up slowly. I get a little warning-stretch not-quite-pain in both the quad and the previous adductor injury from a year ago, but it eases out as I go up the ladder.

[Locutus]

You should definitely write an article on the KK-style deadlift.

I've been thinking about experimenting with it since reading about your success with it at amped, as well as the Wendler/Bolton/et al recommendation of a relaxed upper back. My raw SQ/DL ratio has reached absurd ratios, something like 435-455 / 470lbs; (and yes, the squats are to correct depth. Sumo appeared to be identical to the clean-style deadlift in terms of performance).

Some thoughts/questions:

1) Olympic lifting shoes? I've found that they helped (or at least, didn't hurt) the clean-style deadlift, probably by increasing speed off the floor(though more quads). Since round back lifters don't really have a problem at the floor, I'm guessing oly shoes could be counterproductive.

2) When to breathe- Before grabbing the bar, or after? In the article on Bob Peoples that was posted somewhere here, he recommends letting out your air to maximize the hunch. However, this would negatively affect abdominal bracing (against a belt, at least). Do you find that the timing of the breathing affects set up, or is this an unimportant point?

3) Thoughts on how KK wears his belt high? I was experimenting with how this feels earlier. I think he's onto something here - if you let it cover your front lower ribs somewhat (it'll be looser than your normal belt), you can still brace against it, with next to no discomfort when setting up.

4) Appropriate cues for set up - I'm guessing that Rip's "dick between the knees" cue is useful here for setting the LB, since we want to avoid any chest-related cues.

Sorry if my thoughts are a bit muddled, but mewants to get a huge DL this year.

[PMDL]

You should definitely write an article on the KK-style deadlift.

I've been thinking about experimenting with it since reading about your success with it at amped, as well as the Wendler/Bolton/et al recommendation of a relaxed upper back. My raw SQ/DL ratio has reached absurd ratios, something like 435-455 / 470lbs; (and yes, the squats are to correct depth. Sumo appeared to be identical to the clean-style deadlift in terms of performance).

Some thoughts/questions:

1) Olympic lifting shoes? I've found that they helped (or at least, didn't hurt) the clean-style deadlift, probably by increasing speed off the floor(though more quads). Since round back lifters don't really have a problem at the floor, I'm guessing oly shoes could be counterproductive.

It all depends on your style honestly. For me, elevated heels aren't helpful. As you said they're good for cleans due to quad engagement, but it seems incompatible w/ my DL style.

Interestingly enough, I was just talking to blowdpanis about this the other day, but my power clean style (which is much more textbook) has deviated so far from my deadlift that I can't even do them on the same day anymore.

I liked to do cleans as warmups into deads, but I started noticing that the form differences were mucking up one or the other. I'd either try to clean roundback, or more commonly, I'd end up screwing up my DL form.

If you pull more clean-style, OL shoes are probably useful. I've just not found that much from it with the round-back "crane" style.


2) When to breathe- Before grabbing the bar, or after? In the article on Bob Peoples that was posted somewhere here, he recommends letting out your air to maximize the hunch. However, this would negatively affect abdominal bracing (against a belt, at least). Do you find that the timing of the breathing affects set up, or is this an unimportant point?

There's definitely a timing cue to it, and the Peoples article summed up about what I do.

To start the lift, I exhale and get the thoracic rounding and scapular protraction, then grip the bar.

The trick here is to take a deep breath, but into your gut so you can push out against the abs (and belt if you're wearing one).

I try to time the breath and bracing with a quick dip at the hips and then immediately starting the pull.


3) Thoughts on how KK wears his belt high? I was experimenting with how this feels earlier. I think he's onto something here - if you let it cover your front lower ribs somewhat (it'll be looser than your normal belt), you can still brace against it, with next to no discomfort when setting up.

Yeah, you definitely need to wear it a little higher with this approach. It seems to give the same cues (and really that's all I'm wearing it for anyway, to remind me to keep tight), and it doesn't interfere with that "hip hinge" kind of action.

You're basically stiff-legging the thing with this style, so it's helpful to maintain that position.


4) Appropriate cues for set up - I'm guessing that Rip's "dick between the knees" cue is useful here for setting the LB, since we want to avoid any chest-related cues.

Yeah I guess that'd cover it. To be honest I try to avoid a lot of overthinking it during the setup. The steps above, rounding the upper back, gripping, then deep breath/bracing and dipping the hips to the start position, are about all the thought I put into it.

I love the way it works, though. The weight just seems to snap right off the ground and it has a much smoother bar-path in comparison to "regular" conventional.

[Locutus]

Hah, I guess an article isn't really necessary - thanks for rounding out my thoughts.

Something else popped into my head - when I have used mixed-grip in the clean-style deadlift, it leads to an annoying bar rotation, with the supinated side floating out a tiny bit from the shin. Does the scapular protraction/round back reduce this tendency at all?

[cycomiko]

go back to 135 and start again you noob

[PMDL]

Hah, I guess an article isn't really necessary - thanks for rounding out my thoughts.

Something else popped into my head - when I have used mixed-grip in the clean-style deadlift, it leads to an annoying bar rotation, with the supinated side floating out a tiny bit from the shin. Does the scapular protraction/round back reduce this tendency at all?

It might. I've never noticed that problem, honestly, so I can't say for sure.

[PMDL]

Day 2 - 2/10/10

Front Squat - 1RM: 118 kg

100 kg x 1 reps x 6 sets @ 8 RPE - 85% of 1RM

Overhead Press - 1RM: 71 kg

60 kg x 1 reps x 6 sets @ 8 RPE - 85% of 1RM

Deadlift - 1RM: 256 kg

210 kg x 1 reps x 6 sets @ 9 RPE - 82% of 1RM

Everything felt nice and smooth tonight. Still keeping 60s timed rests on the FSQ and OHP.

The DL got 9s here because the last two singles were really damn hard, and I extended the rest times to 3-4 minutes. I'm going to have to start putting a belt on next week; my body just can't handle that many consecutive first-reps without a little support. I'm feeling the deadlift in spots you really shouldn't be feeling it, like lats and biceps/forearms.

I'm going to peak this in two more workouts if all goes well (10 singles), then I need to try a max of at least 250. More would be nice, but one step at a time. 250 is the benchmark I need to hit.

[PMDL]

Day 3 - 2/12/10

Power Clean - 1RM: 105 kg

100 kg x 1 reps x 6 sets @ 9 RPE - 95% of 1RM

Squat - 1RM: 139 kg

60 kg x 5 reps @ 7 RPE - 43% of 1RM
72.5 kg x 5 reps @ 7 RPE - 52% of 1RM
85 kg x 5 reps @ 7 RPE - 61% of 1RM
97.5 kg x 5 reps @ 7 RPE - 70% of 1RM

Incline Bench - 1RM: 100 kg

90 kg x 1 reps x 6 sets @ 8 RPE - 90% of 1RM

Finished with one set of 17 pullups and one set of 35 back raises.

This workout wasn't too hot going in. I've been feeling pretty beat up, and even binging on junk food (BK + pies + candy bars along with my regular eating) didn't budge my weight up any. Oh well.

I missed all but two of the six attempts on the power cleans. Height was there, couldn't seal the catch. This was a technique/mental thing, speed was mostly there.

Squats were squats, and inclines felt alright.

[misspelledgeoff]

Nice powercleans--even with missing a few.

do you find they complement your deads? I've been programming the cleans in a lot lately myself,

[PMDL]

I started doing them with the goal of getting them up for their own sake, but they do kinda double up as a lighter/speed deadlift day, so I do think they help to a point.

Though now I'm really starting to wonder how much given that my DL form has changed so much from the clean style.

[PMDL]

Day 1 - 2/15/10

Squat - 1RM: 155 kg

60 kg x 5 reps @ 6 RPE - 39% of 1RM
72.5 kg x 5 reps @ 6 RPE - 47% of 1RM
85 kg x 5 reps @ 6 RPE - 55% of 1RM
97.5 kg x 5 reps @ 7 RPE - 63% of 1RM
110 kg x 5 reps @ 7 RPE - 71% of 1RM

Bench Press - 1RM: 134 kg

85 kg x 5 reps @ 7 RPE - 63% of 1RM
97.5 kg x 3 reps @ 8 RPE - 73% of 1RM
107.5 kg x 3 reps @ 8 RPE - 80% of 1RM

Close-grip Bench - 1RM: 122 kg

90 kg x 5 reps x 4 sets @ 8 RPE - 74% of 1RM
90 kg x 3 reps @ 8 RPE - 74% of 1RM

Chinups - 1RM: 133 kg

120 kg x 1 reps x 8 sets @ 8 RPE - 90% of 1RM

I've been junk-loading (aka binging) since around Thursday. Weight was back up to 89.7, which is good. Felt a tad more recovered as well, which is also good. Back to normal eating tomorrow.

Pretty good workout. Squats felt great, bench felt a little heavy on the work sets, so I left the 107.5 set at a good triple. The close-grips with the fat bar felt strong, as did the chins.

[misspelledgeoff]

So you are doing the Olifting style pull on the cleans rather than the one Rip describes that is the same as the deadlift? I read Greg Everett's book and have thought about changing up my clean pulling style to what he describes. But I swear everytime I think about what I am doing in cleans (changing technique or just thinking about current technique) my form goes to absolute shite. I need a coach.



I started doing them with the goal of getting them up for their own sake, but they do kinda double up as a lighter/speed deadlift day, so I do think they help to a point.

Though now I'm really starting to wonder how much given that my DL form has changed so much from the clean style.

[PMDL]

So you are doing the Olifting style pull on the cleans rather than the one Rip describes that is the same as the deadlift? I read Greg Everett's book and have thought about changing up my clean pulling style to what he describes. But I swear everytime I think about what I am doing in cleans (changing technique or just thinking about current technique) my form goes to absolute shite. I need a coach.

haha, I'm just doing them how I've always been taught to do them, which is pretty much how Olympic weightlifters do them. Though to be honest, I'm more of a "just get the bar to your shouders" type. Thinking about it definitely kills it, which is why you'd ideally want to practice the lift in a suggested sequence until you get pretty good at each part (start w/ hang cleans and gradually work down to the floor)

[PMDL]

Day 2 - 2/17/10

Front Squat - 1RM: 118 kg

100 kg x 1 reps x 8 sets @ 7 RPE - 85% of 1RM

Overhead Press - 1RM: 67 kg

60 kg x 1 reps x 8 sets @ 8 RPE - 90% of 1RM

Deadlift - 1RM: 250 kg

210 kg x 1 reps x 8 sets @ 8 RPE - 84% of 1RM

This session felt a ton better than last week. I think I'm getting used to the workload, or whatever.

I did belt up for all but the first deadlift, which helped, and I videod the last set just for some good roundbackin' fun.

http://www.youtube.com/watch?v=DOLklcQkj80

[blowdpanis]

Back to 60 kg :(

[nisora33]

SAVED!

http://farm3.static.flickr.com/2798/4365425906_923fbcd208_o.jpg

[blowdpanis]

http://img641.imageshack.us/img641/4079/roundbackersunite.png

Here's a link to the original Matt made.

[PMDL]

The article's done, too.

http://www.ampedtraining.com/strength/defense-roundbacked-deadlifting/

[Sami]

Thanks for the article, I look forward to it.

[PMDL]

Day 3 - 2/19/10

Squat - 1RM: 137 kg

60 kg x 5 reps @ 6 RPE - 44% of 1RM
72.5 kg x 5 reps @ 6 RPE - 53% of 1RM
85 kg x 5 reps @ 6 RPE - 62% of 1RM
97.5 kg x 5 reps @ 7 RPE - 71% of 1RM

Incline Bench - 1RM: 100 kg

90 kg x 1 reps x 8 sets @ 8 RPE - 90% of 1RM

Barbell Row - 1RM: 125 kg

100 kg x 3 reps x 5 sets @ 8 RPE - 80% of 1RM

BB rows were done strict style, each rep starting from the floor. I really need to get back to doing these consistently, and I just couldn't face power cleans tonight - the Weds session is wiping out my pulling strength for the week. Rows may be the permanent replacement.

Finished up with bb curlz for one set of 20, and 45-degree back raises for one set of 35.

I started back on creatine last week, and I think I've got a little bloat kicking in from that.

[Phil Stevens]

Nice pull for a 198er. Looked solid in that video. One thing Id attempt (this coming from a round back puller as well) get that lumbar locked in a neutral position. The rounding should come Only in the thoracic spine. the area of the back thats meant to be mobile. You got to get the ability to control the lumbar and in unison let the thoracic work. It will take some time but if you think about tilting the tail bone up it will help.

Keep it up

[PMDL]

Day 1 - 2/22/10

Squat - 1RM: 162 kg

60 kg x 5 reps @ 6 RPE - 37% of 1RM
75 kg x 5 reps @ 6 RPE - 46% of 1RM
90 kg x 5 reps @ 6 RPE - 56% of 1RM
105 kg x 5 reps @ 7 RPE - 65% of 1RM
115 kg x 5 reps @ 7 RPE - 71% of 1RM

A few sets of benching here, wanted to take a deload here before starting the next 5/3/1 cycle. I only went up to 80x3.

Close-grip Bench w/ Fat Gripz - 1RM: 122 kg

90 kg x 5 reps x 5 sets @ 8 RPE - 74% of 1RM

Chinups - 1RM: 133 kg

120 kg x 1 reps x 10 sets @ 8 RPE - 90% of 1RM

Then one set of 15 pullups and 2 sets of 6 for weighted abs.

Squats are still going up nicely, no warning signs from the adductor or the quad so far. I'm keeping fingers crossed. I think I can get another week or two adding 5kg before I decide to cut it back to 2.5kg increments. But I may take another approach; I'll just have to see what happens.

[The Laughing Man]

So, 250 dead by the end of feb buddy?

[PMDL]

After tonight I'm pretty sure I'm going to give it a run next Wednesday, so here's hoping. My numbers are all substantially up from when I hit 240 so I'm pretty sure it's in the bag, but I know better than to talk ahead of myself.

Day 2 - 2/24/10

Front Squat - 1RM: 118 kg

100 kg x 1 reps x 10 sets @ 7 RPE - 85% of 1RM

Overhead Press - 1RM: 70 kg

60 kg x 1 reps x 10 sets @ 8 RPE - 86% of 1RM

Deadlift - 1RM: 256 kg

210 kg x 1 reps x 10 sets @ 8 RPE - 82% of 1RM

Best workout so far. I won't say everything flew up, but everything was smooth and felt fast, if heavy on some of the reps. Still kept the rests timed at 60s on the FSQ and OHP, 2 minutes on the DL. I only belted up on the last 5 sets, just because I felt so good tonight.

I'll probably try a gym-max on the DL next week, to see if I can smoke 250. I'm still weighing right around 89, so that'll be nice.

[PMDL]

Day 3 - 2/26/10

Squat - 1RM: 148 kg

60 kg x 5 reps @ 6 RPE - 41% of 1RM
75 kg x 5 reps @ 6 RPE - 51% of 1RM
90 kg x 5 reps @ 6 RPE - 61% of 1RM
105 kg x 5 reps @ 7 RPE - 71% of 1RM

Incline Bench - 1RM: 106 kg

90 kg x 1 reps x 10 sets @ 7 RPE - 85% of 1RM

Barbell Row - 1RM: 125 kg

100 kg x 3 reps x 6 sets @ 8 RPE - 80% of 1RM

Finished up with 2 sets of barbell curlz for high reps and one set of 40 back raises.

[elVarouza]

Hey,

I read your article and I think you present some interesting points. You mention a difference between setting up roundbacked and maintaining the same position throughout vs. having the back round during the pull.

I've noticed as my pulls get heavier (400+ for me now) my back may slip out of extension, but I never let it go completely cat-backed; if it slips I can maintain it enough such that it isn't completely rounded over.

I'm interested in what you think of the above situation. Is this very undesirable, as the back position changes during the pull (although not completely rounded over), or is this just a consequence of pulling heavy?

[PMDL]

Ideally you don't want the lumbar moving at all. The position you start is the position you should finish. Obviously during maxes some of that is just unavoidable, but the idea is to keep things as rigid as possible.

[Gary Gibson]

I've found that sumo is a great way to pull your heaviest weights with much less chance of back rounding. Of course, this is because the back angle in sumo is considerably shallower. Conventional is a test of the erector's ability to remain contracted under load at an unfavorable back angle, while sumo is more a pure test of the strength of the hip extensors. This is why I train my back with conventional, but groove the sumo for meets. I've been wondering about your opinion on this approach.

[PMDL]

It's been close to 6-7 years since I've done any sumo pulling and I was much lighter at the time, but my memories of it were that it was a very technical lift in comparison to conventional, which is all brute force. There's definitely a lot more hip action going on vs. back, too, which means you'll get more carryover from a PL-style of squatting (whereas conventional likes narrow-stance back and front squats).

I think in that sense, you've got the right idea. Build up that brute strength with conventionals + squatting, then work on your sumo technique heading in to the meet. Sounds good to me.

[elVarouza]

I find the deadlift discussions going on as of late really interesting. Thanks for replying.

[nisora33]

Matt, enjoyed the article. I've also read the Bob People's article on TTSODB, and I'm about to start making a deliberate effort to pull roundbacked from now on. Looking back at some old vids I made, it looks like a began naturally and automatically pulling high-hipped once the weights got heavy for me.

I've already started to include heavy weighted sit-ups throughout the week and stiff-legged deads once a week using sets of 8 or so. My question is do you know of any other resources beside the People's article that deals with how to set-up for a roundbacked dl, or do you have any advice yourself on how to approach it.

Thanks again.

-Stacey

EDIT: Also, Phil I wouldn't mind hearing you chime in on this if you've got the time or inclination. Thanks.

EDIT #2: Shit, I just reread the part here and from another Peoples article where it says he often lifted this way double-underhanded. I understand why that's supposed to be a bad idea, given the underhand grip's reputation for tearing biceps, but have you ever used/or thought about using a double-underhand grip?

[PMDL]

Double underhand doesn't sound like something I'd enjoy very much. But as always, your mileage may vary.

Otherwise my thoughts on roundbacking were summed up in the article - you need a strong mid-section and the ability to keep tight. Keeping the belt relatively high is good for reminding you to stay tight. Otherwise, just grip it and go. I rarely think too much about my setup.

[Locutus]

I've done the roundback style for the last few weeks, and the cues from earlier in this thread (page 3) are more or less working just fine. Here's a short list of cues:

(if you're wear a belt, experiment with wearing a bit higher.. I actually have it sitting over my lower ribs a tiny bit)


1)stand over the bar
2)round upper back
3)exhale, round upper back more
4)grab bar
5,6,7)inhale, arch back(and/or set hips), go

Like PMDL suggests, I wouldn't futz around too much after you've grabbed the bar.

DAVAI!!

[PMDL]

Day 1 - 3/1/10

Squat - 1RM: 162 kg

60 kg x 5 reps @ 6 RPE - 37% of 1RM
75 kg x 5 reps @ 6 RPE - 46% of 1RM
90 kg x 5 reps @ 6 RPE - 56% of 1RM
105 kg x 5 reps @ 7 RPE - 65% of 1RM
120 kg x 5 reps @ 8 RPE - 74% of 1RM

Bench Press - 1RM: 133 kg

75 kg x 5 reps @ 6 RPE - 56% of 1RM
87.5 kg x 5 reps @ 7 RPE - 66% of 1RM
100 kg x 8 reps @ 8 RPE - 75% of 1RM

Close-grip Bench - 1RM: 120 kg

92.5 kg x 3 reps x 5 sets @ 7 RPE - 77% of 1RM

Chinups - 1RM: 132 kg

125 kg x 1 reps x 4 sets @ 9 RPE - 95% of 1RM

Quad gave me a little grief on the fourth set w/ 105, but like before it didn't actually feel like a tear, more like some scar tissue moving around, so I went ahead and did the last set at 120. I'm glad I didn't puss out, cause there wasn't so much as a pain during the set. It throbbed a little after the fact, but nothing major. The damn thing just needs to get over it.

Benching is still going quite well, easing back up there and the shoulders are both cooperating. The mobility stuff I've been doing has been working over the shoulder capsules and all the soft tissue around it, which seems to keep them happy.

I was back up to almost 90kg today, which is no doubt due to some water-bloat from drinking Saturday night and all the pies I've been eating lately. Oops.

[nisora33]

I've done the roundback style for the last few weeks, and the cues from earlier in this thread (page 3) are more or less working just fine. Here's a short list of cues:

(if you're wear a belt, experiment with wearing a bit higher.. I actually have it sitting over my lower ribs a tiny bit)


1)stand over the bar
2)round upper back
3)exhale, round upper back more
4)grab bar
5,6,7)inhale, arch back(and/or set hips), go

Like PMDL suggests, I wouldn't futz around too much after you've grabbed the bar.

DAVAI!!

Okay, without further ado, looks like I'm starting tomorrow. Thanks fellas.

[elVarouza]

And if you do the rounded-back style make sure you have someone there to yell "naskores!" like in Konstantinovs' vids. ;)

[PMDL]

Having someone yell at you in Latvian is 3000% more anabolic than lifting alone.

[nisora33]

Now I have to find a Latvian...

[nisora33]

Matt et al. here's a link to the thread where I posted some round back deads: http://www.startingstrength.com/resources/forum/showpost.php?p=106925&postcount=1

Feel free to critique, mock or laugh as you see fit.

-S.

[PMDL]

And if you do the rounded-back style make sure you have someone there to yell "naskores!" like in Konstantinovs' vids. ;)

I actually did rip the audio from a few of his videos just to have that guy yelling at me during the attempt.

Anyway.

DL session tonight:

140x3 hooked
180x2 hooked
220x1, easy
+ belt
250x Miss at the knees. So damn close, just didn't have the gas in the tank to seal the deal at lockout.

Weighed 88.6, so that miss was too bad - would've been 2.8x BW. At least I've got some ideas on what to train in the next little bit, anyway.

[The Laughing Man]

were that it was a very technical lift in comparison to conventional, which is all brute force.
Uhhh, maybe for you...



Okay, without further ado, looks like I'm starting tomorrow. Thanks fellas.

Well, not meaning to single you out or anything, but...

I think deadlifting like konstantinovs is fair enough, if you're him, or if you can deadlift over 900lbs, like he can. But if you're not, then I think you're just looking for an excuse to be lazy and let your back round.

How about learning what is traditionally referred to as "good form", and deadlifting some decent weights first? Maybe once you get to a high level, and you're not able to deadlift with "good form" then experiment with roundbacking. But until then, you're all just piss-farting around.

Now that matt's written this article, and konstantinov's deadlifts like this, every man and his dog is gonna start roundbacking ey? Shit, I don't think Matt meant it like that... Actually I think he said something about novices learning "good form".

Now, would I be correct to assume that you haven't even deadlifted 600lbs yet? Chances are I'm right.

[coldfire]

Uhhh, maybe for you...




Well, not meaning to single you out or anything, but...

I think deadlifting like konstantinovs is fair enough, if you're him, or if you can deadlift over 900lbs, like he can. But if you're not, then I think you're just looking for an excuse to be lazy and let your back round.

How about learning what is traditionally referred to as "good form", and deadlifting some decent weights first? Maybe once you get to a high level, and you're not able to deadlift with "good form" then experiment with roundbacking. But until then, you're all just piss-farting around.

Now that matt's written this article, and konstantinov's deadlifts like this, every man and his dog is gonna start roundbacking ey? Shit, I don't think Matt meant it like that... Actually I think he said something about novices learning "good form".

Now, would I be correct to assume that you haven't even deadlifted 600lbs yet? Chances are I'm right.

I don't get it. Do you think anyone here needs your permission to deadlift with a round back?

[The Laughing Man]

My permission has nothing to do with it, but maybe achieving something decent with good form, and then worrying about roundbacking later on, would be a good idea, the numbers i listed are arbitrary, and maybe the poster whom I quoted has lifted some very respectable weight, and has reason more than being lazy for trying roundbacking.

[cjangelo]

I think the whole point here is that rounding your upper back while maintaining extension in your lower back IS safe form. If it's safe, then there's no reason not to do it, especially if you can lift more with it.

As far as "hitting respectable numbers first," I've only done 496lbs in competition, 515lbs in the gym.

[PMDL]

I do it this way because it's a stronger style for me. This is also with 12 years of lifting behind me, having done it "right" for a good chunk of that time, and realizing in the process that this style was pretty much inevitable with anything >2x BW. I also pull up in the mid-500s and am aiming for 605, so that the benefits are worth the costs for me.

If you don't have similar factors going for you, odds are you don't have much business messing around with it.

[The Laughing Man]

As far as "hitting respectable numbers first," I've only done 496lbs in competition, 515lbs in the gym.

Well they are reasonable numbers, but I'm better you'll agree that you've got alot more progress in you without roundbacking, and you're probably not bottoming out like Matt is now. The strength you gain by lifting without rounding the upper back also may help later on.

I do it this way because it's a stronger style for me. This is also with 12 years of lifting behind me, having done it "right" for a good chunk of that time, and realizing in the process that this style was pretty much inevitable with anything >2x BW. I also pull up in the mid-500s and am aiming for 605, so that the benefits are worth the costs for me.

So this style wasn't really a choice then? More a factor of your inability to maintain the "right" form?

Do you train your warm-ups traditional or roundback? Is this a strategy for all you lifting, or just a technique to get the most out of your max attempts?



If you don't have similar factors going for you, odds are you don't have much business messing around with it.

Yep.

[PMDL]

So this style wasn't really a choice then? More a factor of your inability to maintain the "right" form?

Do you train your warm-ups traditional or roundback? Is this a strategy for all you lifting, or just a technique to get the most out of your max attempts?

Go fuck yourself, Simon :)

[nisora33]

...I think you're just looking for an excuse to be lazy and let your back round.


Nice troll attempt, but I'm not biting.

[The Laughing Man]

Go fuck yourself, Simon :)

Ha! you caught me.

[PMDL]

Day 3 - 3/5/10

Early session:

Squat - 1RM: 148 kg

60 kg x 5 reps @ 6 RPE - 41% of 1RM
75 kg x 5 reps @ 6 RPE - 51% of 1RM
90 kg x 5 reps @ 6 RPE - 61% of 1RM
105 kg x 5 reps @ 7 RPE - 71% of 1RM

GHRs, 5x6
Seated calves, 3x12
Weighted abs, 10kg 2x8
Hypers, 1x25

Evening session:

Incline Bench - 1RM: 109 kg

92.5 kg x 1 reps x 4 sets @ 7 RPE - 85% of 1RM

Barbell Row - 1RM: 136 kg

105 kg x 3 reps x 4 sets @ 7 RPE - 77% of 1RM

BB curlz w/ fat gripz, 2x high rep warmups, one rest-pause set, one iso hold x40s

[PMDL]

Day 1 - 3/8/10

Rack DL 3in. - 1RM: 241 kg

100 kg x 5 reps @ 6 RPE - 42% of 1RM
140 kg x 3 reps @ 7 RPE - 58% of 1RM
180 kg x 2 reps @ 8 RPE - 75% of 1RM
205 kg x 3 reps x 2 sets @ 9 RPE - 85% of 1RM

Overhead Press - 1RM: 68 kg

65 kg x 1 reps x 4 sets @ 9 RPE - 95% of 1RM

Halting DL - 1RM: 225 kg

180 kg x 3 reps x 3 sets @ 8 RPE - 80% of 1RM

Finished up with 45-degree hypers for 1x40

Starting a new training cycle this week, more deadlift-focused, taking bits and pieces from the usual sources.

[PMDL]

Day 2 - 3/9/10

Front Squat - 1RM: 124 kg

105 kg x 1 reps x 4 sets @ 7 RPE - 85% of 1RM (60s RI)

Squat - 1RM: 150 kg

90 kg x 5 reps x 5 sets @ 6 RPE - 60% of 1RM (60s RI)

Close-grip Bench - 1RM: 125 kg

92.5 kg x 5 reps x 2 sets @ 8 RPE - 74% of 1RM
92.5 kg x 4 reps @ 9 RPE - 74% of 1RM
92.5 kg x 3 reps x 2 sets @ 8 RPE - 74% of 1RM

Chinups - 1RM: 139 kg

125 kg (+35kg) x 1 reps x 5 sets @ 8 RPE - 90% of 1RM (60s RI)

Solid workout. Upper/mid-back was a bit fatigued from the DLs yesterday, but that was expected. Just gotta suck it up, cause I expect that this particular training cycle is going to beat me up but good. It's required, though.

Everything felt good and un-broken on the squats, which I'm glad for.

And on that note, pizza.

[PMDL]

Day 3 - 3/10/10

Speed Deadlift (3in. Deficit) - 1RM: 159 kg

135 kg x 1 reps x 12 sets @ 7 RPE - 85% of 1RM

Incline Bench - 1RM: 109 kg

92.5 kg x 1 reps x 5 sets @ 7 RPE - 85% of 1RM

Good Morning - 1RM: 122 kg

60 kg x 5 reps @ 7 RPE - 49% of 1RM
80 kg x 5 reps @ 8 RPE - 66% of 1RM
90 kg x 5 reps @ 8 RPE - 74% of 1RM

Finished out w/ a couple sets of GHRs with a purple band. The GMs and GHRs are definitely showing up as weak spots right now.

[PMDL]

Day 4 (AM) - 3/11/10

Front Squat - 1RM: 124 kg

105 kg x 1 reps x 5 sets @ 7 RPE - 85% of 1RM

Squat - 1RM: 169 kg

110 kg x 5 reps @ 7 RPE - 65% of 1RM
120 kg x 5 reps @ 8 RPE - 71% of 1RM
125 kg x 5 reps @ 8 RPE - 74% of 1RM

Bench Press - 1RM: 142 kg

82.5 kg x 3 reps @ 7 RPE - 58% of 1RM
92.5 kg x 3 reps @ 7 RPE - 65% of 1RM
105 kg x 5 reps @ 8 RPE - 74% of 1RM

Not much to report here besides the numbers. Everything felt smooth and snappy. I'm going back tonight to do my rows and probably some gunz, yo.

[PMDL]

Day 1 - 3/15/10

Rack DL 3in. - 1RM: 247 kg

140 kg x 3 reps @ 6 RPE - 57% of 1RM
180 kg x 1 reps @ 7 RPE - 73% of 1RM
210 kg x 3 reps x 2 sets @ 9 RPE - 85% of 1RM

Overhead Press - 1RM: 68 kg

65 kg x 1 reps x 5 sets @ 9 RPE - 95% of 1RM

Halting DL - 1RM: 225 kg

180 kg x 3 reps x 3 sets @ 8 RPE - 80% of 1RM

Both DL exercises felt much stronger this week, which explains a lot. My pulling strength or at least those involved muscles must have gotten very de-trained without me even realizing it. Oh well, lesson learned.

Finished this session with a set of Kroc rows, a set of weighted hypers for 25 reps, and a few sets of curlz.

[PMDL]

Updating from last night's session:

Day 2 - 3/16/10

Front Squat - 1RM: 124 kg

105 kg x 1 reps x 6 sets @ 7 RPE - 85% of 1RM

Squat - 1RM: 134 kg

95 kg x 5 reps x 4 sets @ 7 RPE - 71% of 1RM

Close-grip Bench w/ Fat gripz - 1RM: 125 kg

92.5 kg x 5 reps x 5 sets @ 8 RPE - 74% of 1RM

Chinups - 1RM: 132 kg

125 kg (+35 kg) x 1 reps x 6 sets @ 9 RPE - 95% of 1RM

Finished up with GHRs for 3x8 and three sets of pushdowns.

[PMDL]

Updating with last night's workout:

Day 3 - 3/18/10

Deficit Deadlift - 1RM: 214 kg

150 kg x 1 reps x 10 sets @ 7 RPE - 70% of 1RM

Incline Bench - 1RM: 103 kg

92.5 kg x 1 reps x 6 sets @ 8 RPE - 90% of 1RM

Good Morning - 1RM: 127 kg

60 kg x 5 reps @ 6 RPE - 47% of 1RM
70 kg x 5 reps @ 7 RPE - 55% of 1RM
80 kg x 5 reps @ 7 RPE - 63% of 1RM
90 kg x 5 reps @ 7 RPE - 71% of 1RM

Finished up with two sets of GHRs with the purple band.

Going back for squats and benching tonight.

[PMDL]

Day 4 - 3/19/10

Front Squat - 1RM: 124 kg

105 kg x 1 reps x 7 sets @ 7 RPE - 85% of 1RM

Squat - 1RM: 169 kg

110 kg x 5 reps @ 7 RPE - 65% of 1RM
125 kg x 5 reps x 2 sets @ 8 RPE - 74% of 1RM

Bench Press - 1RM: 138 kg

87.5 kg x 5 reps @ 8 RPE - 64% of 1RM
100 kg x 3 reps @ 8 RPE - 73% of 1RM
110 kg x 3 reps @ 8 RPE - 80% of 1RM

Barbell Row - 1RM: 136 kg

105 kg x 3 reps x 5 sets @ 7 RPE - 77% of 1RM

Finished up with four rounds alternating between pushdowns, EZ curls, and GHRs.

I'm probably going back shortly w/ Di and if so I'll do some sled dragging and KB work.

[kittenSmash]

Where have you been Perryman? I miss the updates. Hope all's well.