The weights never lie. My natural high. Do this sh*t till I f*cking die.

[Blizzard589]

Thanks big man

Haha thanks Josh. Yeah its way better that's for sure. Still feeling mild issues but its nothing like before.

Went on another bike ride yesterday and stretched for an hour. Really helped with recovery. Legs/glutes still sore but not bad.

Been lurking bro and I'm mirin your perserverance even when you're not feeling 100%.

How do you stretch for an hour? I run out of stretches after 20 min lol

[dopamine72]

Been lurking bro and I'm mirin your perserverance even when you're not feeling 100%.
How do you stretch for an hour? I run out of stretches after 20 min lol

Thanks man. I count my foam roll time, I hold stretches for 2-4 min at a time and I do many different stretches/yoga poses. Its very painful and takes a lot of determination. But when I'm done I feel extremely relaxed and almost high. So its worth it. Plus the mobility and flexibility benefits are great. Also helps keep my left knee healthy enough to continue squatting.

Yesterday:

Warmups

Bench
225x3
275x2
315x1
345x1 paused
365x1 paused
375x1 paused @ 8

- Had 395 tng maybe more

Slingshot
365x5 (more)

- Back cramped. Had 7+ easy. Grip was off too.

Incline Bench
135x10
185x10
205x10
225x10 (more)

SOHP
135x5
185x3
205x3
225x1 @ 6

Lighter Strict Bent BB Rows
135x15
225x15
275x12 (more)

WG DH Pullups
BW x 8
BW x 8
BW + 25 x 5
BW + 25 x 5
BW + 25 x 6 (more)

-- Challenging but a little more in tank

Incline Hammer Culs
25's x 13 + One minute Bicep Fascia Stretch

- 13 reps each hand, very strict, pumped as hell

Jumprope/Stretching/Lighter curls/Shoulder dislocations

Back was not 100% because of volume squats the other day.

[jshaw5]

Bench
375x1 paused @ 8

SICK!!!

[BabyOilBrah]

345x1 paused
365x1 paused
375x1 paused @ 8

- Had 395 tng maybe more

[dopamine72]

^ lol

What do you guys use to edit your vids? My new phone is much better quality and it keeps crashing my video editing program...

[Woody-5]

Sick benching big guy, love that 375 paused rep.

Nothing like an easy 225 OHP rep afterwards

Hope the weekend finds you well

[dopamine72]

Sick benching big guy, love that 375 paused rep.
Nothing like an easy 225 OHP rep afterwards
Hope the weekend finds you well

Thanks Woody brah. You too man.

Yesterdy:

Deadlifts
(long warmup)
315x3
365x3
405x1
435x1
455x1
475x1 @ 7

-My deadlift is now the only lift I need to get back up to par now

Deficit Deads
315x6
365x8 (more)

-Tiring but easy weight

Curls/Ab Wheel/Jumprope/Cardio

Knees are hurting a little. Might have to opt for only lighter squats next squat session. I wanted to see where my deadlift strength was at so I didn't squat before today. Frustrated with not DLing 500+ but I know I simply need to keep at it and my deadlift will be back on the way to 600. That's the goal.

[jshaw5]

Strong pulls man, especially that high rep deficit. You'll be pulling over 500 easy in no time.

What do you guys use to edit your vids? My new phone is much better quality and it keeps crashing my video editing program...

I use VideoPad on my laptop. I usually record my videos with a camera, but even when I do record them on my phone, I never bothered to try any video editing on the phone.

[TawabTitan]

nice log, goodjob man, but I don't understand why would you do deficit deads?
I've seen many people do it but I still don't understand why, I actually want to add it on my workout routine

[Woody-5]

Excellent deads, especially those deficits afterwards.
How high of a deficit are you using?

I use iMovie for all my vids

[dopamine72]

Strong pulls man, especially that high rep deficit. You'll be pulling over 500 easy in no time.
I use VideoPad on my laptop. I usually record my videos with a camera, but even when I do record them on my phone, I never bothered to try any video editing on the phone.

Thanks Josh. Yeah I'm feeling pretty good today actually. I'm thinking next time if I feel good like I do now I'll pull 500 and see how it feels. I think this one previous session alone will give me the stimulus needed to do that since I have already pulled so much more in the past. Thanks for the info too.

nice log, goodjob man, but I don't understand why would you do deficit deads?
I've seen many people do it but I still don't understand why, I actually want to add it on my workout routine

Deficit deads are for strength off the floor. They also increase acceleration because of that. Thus, they make your deadlift stronger. They are a staple imo.

Excellent deads, especially those deficits afterwards.
How high of a deficit are you using?
I use iMovie for all my vids

Using a 3-4" deficit. Its pretty high. I stand on my big 45 pound bumper plate + my shoes, or sometimes I go barefoot. Thanks for the info man, will try both you and J's programs to see which works best. Gotta enter that misc bench comp!

[dopamine72]

Bike Ride/Warmups

SOHP
135x5
185x6
185x6
195x8 (more but challenging)
225x1 @ 6

-Last set w/ 195 was a rep PR

Light Push Press
245x1 (bad form)
245x1 (form back, flew up) @ 6?

-Keeping it low volume so I don't burn out. First time with more than 225 locked out overhead in a while, but it was very easy

Close Grip Incline Bench w/ Chains
195 @ Top x 10
205 @ Top x 10
215 @ Top x 10
225 @ Top x 10 (More but challenging)

-Tris and upper chest very very pumped

WG DH Pullups
BW x 5
BW + 25 x 5
BW + 25 x 5
BW + 25 x 5
BW + 25 x 5
BW + 25 x 6 (more but challenging)
BW x 8 (more)

- Short rests, only rested a min or so for last BW set

Revers Flies w/ Chest on Bench
25's x 16
25's x 15
25's x 12 + 6 half reps to failure

-30-45 sec rest between sets

Ab Wheel
Knees x 15
Standing x 7

- First time doing standing in a while so kept it to one set

Jumprope/Stretching/Light Curls

Bodyweight = 227, I have been hungry. I'm pretty much back to normal on everything now except deadlifts. If I feel good next time though I'll pull 500+ because I wanna get some of my dignity back. I'm hoping my bodyweight will start droping slightly and I'll get a little more lean. Trying to shred for summer. Tried to make my workout a little more detailed today to give some of you guys a better idea of my programming. Thanks for reading.

[Nom Z]

Can I borrow your OH strength for this strongman meet? You cant have my DL strength bc I just pulled PRs today.

[dopamine72]

Can I borrow your OH strength for this strongman meet? You cant have my DL strength bc I just pulled PRs today.

Sure. Will send it via USPS. Lemme know when you need it.

Its ok I don't want ****gy sumo deadlift strength anyways.

[Nom Z]

Sure. Will send it via USPS. Lemme know when you need it.

Its ok I don't want ****gy sumo deadlift strength anyways.

I've been not latching my lever belt up to 585 for you ******* <3

[dopamine72]

I've been not latching my lever belt up to 585 for you ******* <3

Hnnngggggggggggggg

[Nom Z]

Hnnngggggggggggggg

And I'll be back to pulling only conventional after my meet on the 29th.

[dopamine72]

And I'll be back to pulling only conventional after my meet on the 29th.

Interested to see what your numbers will look like

[dopamine72]

Deadlifts took some energy out of me the 2nd to last session, so this session wasn't that great...

Yesterday:

Back Squats
(long warmup)
315x1
335x1
355x1
375x1

+ light wraps
405x1 (not bad)
425x2 @ 8.5
435x1 @ 7

-My red light wraps are stretched, they don't help that much anymore. Only wearing them because my knees are sore.

Backoff Set
315x5 (more)

Cardio/Stretching

After those heavy sets I was cashed. 315 was just not gonna work well for higher reps. Back was not holding up as well as it should of. Gonna work on BB rows next session. I could take 2+ days off now if I wanted. Its been every other day training for a long time now with no deload. Haven't missed one day this whole year I don't think. I'm thinking at the moment its looking like I'm at the point where I can only squat or DL 1x a week heavy. My gains seem to be better the more rest I take. But I hate rest so I'll probably be adding in lighter days/DE days.

[chazzy1864]

I'm thinking at the moment its looking like I'm at the point where I can only squat or DL 1x a week heavy. My gains seem to be better the more rest I take. But I hate rest so I'll probably be adding in lighter days/DE days. [/B][/I]

Happens to a lot of guys. Don't get bummed about it. Put in a volume day and then a heavy day or something. I'm sure your body won't respond poorly to it.

[dopamine72]

Happens to a lot of guys. Don't get bummed about it. Put in a volume day and then a heavy day or something. I'm sure your body won't respond poorly to it.

Yeah doing this for sure. I was doing it last year with good results. Lately I just wanted to gain back all my strength as fast as possible. Now I'm burnt out lol.

Lightish Bench
225x5
275x6
275x8
275x8
275x8 (more)

Paused
315x3 (more)

-- Hard to not hit at least 3 plates so I threw in one set

Strict Bent BB Rows
135x15
185x10
225x10
275x10
275x10
275x10
315x10 (more)

-- Back pumped, body tired

Curls/DB Laterals/Jumprope

-- Very pumped, biceps got a nice workout today, same with medial delts

[-Lucifer]

Yes, I think advanced lifters like you would benefit from 'once a week' frequency. Solid lifting, be tea dub. That rowing is mind blowing.

[dopamine72]

Yes, I think advanced lifters like you would benefit from 'once a week' frequency. Solid lifting, be tea dub. That rowing is mind blowing.

Not sure if I'm advanced but yeah the heavier weight really gets me now. Lighter days are a must if I wanna keep my same frequency. And thanks Lu.

Yesterday:

Back Squats
(long warmup)
335x5
335x5
335x5
335x5
335x5 (more)

- Done in 25-30 min. Faster and easier than last time. Easiest 5x5 I have done this year. Could have used 355 but I'm slowly adding the weight.

Front Squats
225x3
275x3 (more)

- Knee hurting

That's it. I got tired and my knee was bothering me. Woke up pretty sore and tight today. Would have hit some RDL's but the BB rows the other day had my back cashed lol. Feel like I should have done more work but whatever. 335 wasn't bad at all but I think I'm at least making the right decision by keeping it there. Its 10 pounds more than my last 5x5 day.

[-Lucifer]

Do you stretch adequately? I do so before and after every session. That helped get rid of my knee pain.

[jshaw5]

335x5x5 is sick man. I couldn't imagine even attempting front squats after that lol.

[Nom Z]

Take a page out of Sam Byrd's supposed training, he does lower intensity at max speed and rarely does ME.

I did this with squat last 6 weeks since I was doing ME Deads every week. Never exceeded 65% for DE squats, and always followed up with high bar 3x5 at the same intensity. Squatted 500 pretty smooth raw with more in me on Friday.

[jshaw5]

Take a page out of Sam Byrd's supposed training, he does lower intensity at max speed and rarely does ME.

I did this with squat last 6 weeks since I was doing ME Deads every week. Never exceeded 65% for DE squats, and always followed up with high bar 3x5 at the same intensity. Squatted 500 pretty smooth raw with more in me on Friday.

What was your raw squat 6 weeks ago?

[Nom Z]

What was your raw squat 6 weeks ago?

6 weeks ago I squatted 535 in wraps in competition, and I believe I could have hit very close to that had I truly maxed on Friday. This was just a training PR, no peaking or anything like I'd do at a meet.

[dopamine72]

Do you stretch adequately? I do so before and after every session. That helped get rid of my knee pain.

Yes. Before stretching helps greatly also as long as its not too long.

335x5x5 is sick man. I couldn't imagine even attempting front squats after that lol.

Thanks Josh haha

Take a page out of Sam Byrd's supposed training, he does lower intensity at max speed and rarely does ME.
I did this with squat last 6 weeks since I was doing ME Deads every week. Never exceeded 65% for DE squats, and always followed up with high bar 3x5 at the same intensity. Squatted 500 pretty smooth raw with more in me on Friday.

Doesn't surprise me. After a certain level of strength it seems like you can do things similar to this. Also just to clarify, was the 3x5 w/ 65% as well?

Bench
(long warmup)
225x3
275x3
315x1
345x1 (paused)
365x1 (paused)
380x1 (paused)
390x1 @8 TnG

--380 is a paused PR, did it for the misc comp. Vid of 390 coming soon. Misc comp vid up.

Slingshot
315x1
365x6 (more but cramping)

-- I seem to get uncomfortable using the slingshot

CG Incline Bench w/ Chains
195 @ Top x 12
215 @ Top x 12
225 @ Top x 10 (more but challenging)

WG DH Pullups, Light/Speedy
BW x 7
BW x 7
BW x 7
BW x 7
BW x 8 (more)

-- Short rests

Light SOHP
135x5
185x5
185x6 (more)

-- Held 6th rep overhead for 20 seconds

Ab Wheel
Kneeling x 12
Standing x 5
Standing x 5 (challenging but more)

Kai Green Curls/Stretching

Tired. Wanna party bad. Probably had 405 TnG fresh if I ramped up to it properly and had a liftoff.

[Nom Z]

Easy lift, good lift.

Ya the 3x5 high bar/narrow stance (what i consider my weakness) was performed at the same intensity as my DE sets before.