I’m just not that strong (yet)!

Main Lift - Squat PR Set

Warmups

Barx5
135x5
195x5
220x3
245x5

Ab wheel 3x12

This was a disappointing block for my squat. The only thing I can think of is that over the last month or so our house has rotated being sick and healthy seemingly every other week. But what I don’t really understand is that my other lifts feel solid. Not going to change anything just yet. Hopefully with a deload I can get some momentum next block.
 
Main Lift- Press PR Set/Jokers

Warmups

Barx5
95x5
105x3
120x6
135x1@7
160x0.75 (so close!)

Assistance
Dips
Chinups
BB RDL

135 felt quick so I wanted to see if I could beat my last Joker which I think was 155…. I suppose I should have looked. I’ll take this workout, as I’m happy with all my main lifts outside of the squat. I did some reflecting yesterday and overall I think I’ve got some stuff to build on. Hoping for some strong deadlifts and bench later this week. Have a great Wednesday!
 
Yesterday I restarted the anchor block I previously ran… I just didn’t like how inconsistent it was for a variety of reasons.

Day one went well…

Squats
Barx5
110x5
135x5
175x5
200x5
230x9
175x15

Assistance
Db Bench 3x12
Db Row 3x15
Ab Wheel 3x12

Good start!
 
Hyde said:
Love a good start!
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Our youngest must be getting back molars in and the sleep over the weekend was trash along with the lead up to Easter. I didn’t get my last two sessions in. Felt sleep was more important. Hoping to get back on track!
 
Main Lift - Deadlift

Warmups

135x5x3
190x5
220x5
250x5

Assistance
DB overhead 3x10
Rows 3x8
Leg Raise 3x15

Second set of deadlifts felt off so I decided to just do 5sPro(gression)…. Didn’t want to tweak anything. Hit my assistance hard and finished with a 10 minute easy pedal.
 
slimsaw00 said:
Main Lift - Deadlift

Warmups

135x5x3
190x5
220x5
250x5

Assistance
DB overhead 3x10
Rows 3x8
Leg Raise 3x15

Second set of deadlifts felt off so I decided to just do 5sPro(gression)…. Didn’t want to tweak anything. Hit my assistance hard and finished with a 10 minute easy pedal.
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Still a nice lift session!

I don't know what's up with me, but deads feel super hard lately. Still building back up, but it's a little disheartening.
 
Segansational said:
Still a nice lift session!

I don't know what's up with me, but deads feel super hard lately. Still building back up, but it's a little disheartening.
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I’ll take it! I was shooting for 10 reps on my top set so that was kind of a bummer but sometimes you have to be smart l rather than trying to go all out.

Any idea what may be limiting deadlifts? Form, core, mobility, confidence?
 
@Hyde and @dapack have two of the best deadlifts in here right now, they'd be guys to lean on for advice. Although when I was strength focused, I wasn't training 10 rep pulls, it was single, triples, and 5's. I also historically have had great success in building my deads by rotating between pulls from the ground, deficits, bands, banded deficits, and occasionally throwing in very heavy rack pulls which a lot of guys seem 50/50 on for value, but I know my body and occasionally holding very heavy weight has great carry over for me, even if it's partial ROM. When I was competing in fitness sports like CrossFit, a 225 deadlift for 21 reps was a standard benchmark (21, 15, 9 in Diane for instance) but when I switched to a strength focus I added about 40-50lbs to my pull and stopped doing that high volume. (although sometimes on a back off set I'd finish with a set of 225, 275, or 315 to failure because I enjoyed it).
 
Dustin07 said:
@Hyde and @dapack have two of the best deadlifts in here right now, they'd be guys to lean on for advice. Although when I was strength focused, I wasn't training 10 rep pulls, it was single, triples, and 5's. I also historically have had great success in building my deads by rotating between pulls from the ground, deficits, bands, banded deficits, and occasionally throwing in very heavy rack pulls which a lot of guys seem 50/50 on for value, but I know my body and occasionally holding very heavy weight has great carry over for me, even if it's partial ROM. When I was competing in fitness sports like CrossFit, a 225 deadlift for 21 reps was a standard benchmark (21, 15, 9 in Diane for instance) but when I switched to a strength focus I added about 40-50lbs to my pull and stopped doing that high volume. (although sometimes on a back off set I'd finish with a set of 225, 275, or 315
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Dustin07 said:
@Hyde and @dapack have two of the best deadlifts in here right now, they'd be guys to lean on for advice. Although when I was strength focused, I wasn't training 10 rep pulls, it was single, triples, and 5's. I also historically have had great success in building my deads by rotating between pulls from the ground, deficits, bands, banded deficits, and occasionally throwing in very heavy rack pulls which a lot of guys seem 50/50 on for value, but I know my body and occasionally holding very heavy weight has great carry over for me, even if it's partial ROM. When I was competing in fitness sports like CrossFit, a 225 deadlift for 21 reps was a standard benchmark (21, 15, 9 in Diane for instance) but when I switched to a strength focus I added about 40-50lbs to my pull and stopped doing that high volume. (although sometimes on a back off set I'd finish with a set of 225, 275, or 315 to failure because I enjoyed it).
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I was asking Segan where he thought he was having issues.

I had a rough night of sleep, but I am stashing your tips away too! Thanks man!
 
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Deadlifts are a funny one, I often see them like going to your favorite fishing hole with the same bait on two different days. One day the fish are biting like crazy, next day they ain't there lol. I usually hit PRs on days I least expect them and feel the worst haha
 
I just want to say that if someone can do a set of 5 without getting hurt, their mobility is totally sufficient to do that lift (they just proved it 5 times in a row).

Now talking about confidence, you will NOT be confident if you have been feeling some pain recently. On a neurological level the body will start pulling down power output to try to protect you, and from a psychological level you can very much also psyche yourself out if you are worrying about potential for pain or more injury. So between those 2 it’s very important to try to put together purely pain-free lifting to make any progress in it. I pulled 530lbs a month ago, but the week before that something tweaked on a good morning set and then re-tweaked on that 530 pull. I haven’t been able to put together pain-free pulling since, and I shut it down at 185 Tuesday. My body was telling me no, it’s not right & not ready. 185 felt HEAVY! And slow. My muscles can easily handle 550 right now, but my nervous system can’t come close because there was dysfunction that needs to be healed/addressed first and re-proven when it’s resolved first.

Core strength as a whole is important, but more specifically being strong & able to utilize that strength to brace properly and maintain the right positions during loading. So you could be able to plank for minutes and do ring dips & L-sits, and you might say that person has a very strong core - but it won’t count for much on deadlifts if they don’t maintain the specific kind of contraction during a set of them.

So in that way, strength & fitness is very much specific to what we’re trying to ask of our bodies.
 
Hyde said:
Now talking about confidence, you will NOT be confident if you have been feeling some pain recently. On a neurological level the body will start pulling down power output to try to protect you, and from a psychological level you can very much also psyche yourself out if you are worrying about potential for pain or more injury.
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this is huge. everyone knows my biggest battle is in my head and this right here is likely a key component to many missed or not attempted PR efforts. I've always been good at volume and hesitant on 1RM.
 
Big family get together yesterday to celebrate my son and dest daughter’s birthday super fun. Lots of food, fun and laughs.

Main Lift- Bench

Warmups
Barx5x2
95x5
115x5
125x5
145x5
165x11
125x16

Assistance
Dips 3x10
Chin-ups 8x5
Lunge 3x10

Easy Bike 10 minutes.

I’m having fun with the PR sets and AMRAP/FSL work. I might roll with this for a bit! Have a great Sunday everyone!
 
Main Lift- Squat

Warmups
Barx5
95x5
135x5
190x3
215x3
245x7
190x13

Assistance
Pushups (weight vest/various grip) 3x20
Rows 3x10
Ab wheel 3x12

Bike Sprints
Warmup/ 8 rounds/ cool down

My oldest turns 6 today….. I’ve been reflecting on that a lot the last few days. Have a great Tuesday!
 
that's a great age. about age 6 my boy and I would walk down to the arcade and sometimes grab a pizza on the way home. we've had a lot of the same traditions for about 9+ years now that all started around that age!
 
Dustin07 said:
that's a great age. about age 6 my boy and I would walk down to the arcade and sometimes grab a pizza on the way home. we've had a lot of the same traditions for about 9+ years now that all started around that age!
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We went two girls first and then our boy. My daughter is such a strong willed spirit man, haha! It will serve her well in the future but whew right now she’s intense! lol 🤣🤣
 
Main Lift- Press

Warmups

Barx5
65x5
90x3
105x3
115x8
90x12

Assistance
Dips 3x10 (BW)
Chinups 43 reps
Pallof Press 3x15 (red band)

Conditioning (superset)
Jump Rope x 50 skips
KB Swing x 20
3 rounds

This was powered by pizza and birthday cupcakes! 🤣🤣… From February thru May I need to hop on Glycophase or C3GXT! It’s probably worse than Thanksgiving-New Years.
 
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slimsaw00 said:
My daughter is such a strong willed spirit man, haha! It will serve her well in the future but whew right now she’s intense!
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IDK man, I think they all are. I married my wife with twin 15yr old girls.... it was like being married to 3 women at once at times.
 
Main Lift- Deadlift

Warmup
135x5x2
185x3
205x3
235x3
265x8

Assistance
Db shoulder press 3x10
DB row 3x15
Ab wheel 3x12

Steady pedal 12 minutes

Happy Friday!
 
Main Lift - Bench 3x3 week

Warmups
Hang from chin-up bar

Bar x5
95x5
115x5
135x3
155x3
175x10
135x16

Assistance
Dips BW 3x11
Inverted Row 3x11
Reverse Lunge 3x10 (ascending weight 20,40,70)

Bike sprints 8 rounds
 
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First off, happy birthday to your son! Mine is similar in age range, so it is a great time. But man, sometimes are also tough!

Also, re: deadlift issues. For me, I had a lower back issues that recurs every so often. So to @Hyde point, yes, the psychological is definitely a part of it for me. But also I think overall core strength has just not been an area for me that's ever been particularly good. I do the prehab type stuff now (McGill) religiously, but if I had to do it all over again, probably more direct core work would be a place to start.

I still also think my set up and potential shoulder/hip imbalances hinder my pulls. As in, I rely too much on certain parts of my body to do the pull that doesn't square me up as well as I should.

Other than that, I'm just a weak mofo!

Also, nice pulls on the 265x8. It's interesting to me that you pyramid up to your top set though vs a single/triples/5s and then back off for volume.
 
Segansational said:
First off, happy birthday to your son! Mine is similar in age range, so it is a great time. But man, sometimes are also tough!

Also, re: deadlift issues. For me, I had a lower back issues that recurs every so often. So to @Hyde point, yes, the psychological is definitely a part of it for me. But also I think overall core strength has just not been an area for me that's ever been particularly good. I do the prehab type stuff now (McGill) religiously, but if I had to do it all over again, probably more direct core work would be a place to start.

I still also think my set up and potential shoulder/hip imbalances hinder my pulls. As in, I rely too much on certain parts of my body to do the pull that doesn't square me up as well as I should.

Other than that, I'm just a weak mofo!

Also, nice pulls on the 265x8. It's interesting to me that you pyramid up to your top set though vs a single/triples/5s and then back off for volume.
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Yeah my three are a handful but super fun!!

For my work sets on the main lift I’m ramping up with the 5/3/1 percentages, and then on my top set going for a rep PR. I’m trying to sneak in some extra work with that lift by doing a AMRAP with my first working set percentage. It’s been fun!

I feel you on all that you mentioned about the deadlift. I hurt myself gearing up for my 2nd powerlifting meet maybe like 8 years ago. It took some time to get healed up and I had reservations, but I’m okay now. You’ll get there man!
 
Main Lift- Squat 5/3/1 week

Warmups
Barx5
95x5
135x5
165x3
200x5
230x3
255x5
200x10

Assistance
Pushups Bw x 20,25,30 (narrow/neutral, narrow, wide)
DB Row 15,15,20
Ab wheel 12,12,12,12

Steady pedal 15 minutes
 
Dustin07 said:
I think the last Wendler interview I heard/saw was on Dave Tates podcast and that was good. I've liked a lot of what Wendler shares over the years.
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One I still quote today is, “We live in a society that is privileged to **** in clean water.” Really pulls you back a step to rethink what you actually need in this life.
 
Main Lift- Press 5/3/1 week

Warmups
Barx5
70x5
95x5
110x3
120x8 (+ 5 lbs equal to my 3+)
95x13 (+5 lbs, and +1 rep)

Assistance
Dips 4x11
Chin-ups 43 reps
Pallof Press 3x15

Bike sprint 10 rounds

My press numbers were equal on my PR to last week, and my FSL was five pounds heavier with one extra rep. Hmmmm… it was a good day apparently! Felt like doing more direct Ab work instead of my normal RDL… 🤷‍♂️
 
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