Segansational's Motivation Log

[Hyde]

5lbs in 5 weeks is nice steady progress

 

[MrKleen73]

Looking good, like @Hyde said that is steady progress!

 

[Segansational]

Well, my left hammy was feeling a little sore yesterday after my deadlift day and still this AM.

Leg Day

Bird Dogs x10,5,3

BB Squats with Banded Pull Aparts (5#):
Warm up, 135x10
185x5
235x3,3,3

Decided to try pushing with the new plates I had despite the soreness in my left hamstring. Could tell I didn't have as much drive at the bottom and didn't sit back into as much as I should've. So probably not full/optimal depth on the 235's, but as I'm just getting readjusted to heavier weights again I'll take it and keep working with it.

Seated Leg Ext:
Warm up, 1 plate x 12
3 plates x 10
4 plates x 10,10

Had RDLs on the menu, but decided I shouldn't put additional strain on my hammy. It was a good move to switch to a quad isolation exercise, as I felt good activation here.

TRX squats, 3x12

Given my strength goals, I've sort of moved naturally into a 5/3/1 progression. May formally follow this style again soon, although I will need to continue to build up my weights at home in various smaller increments too so I can increase at the lower % that it calls for.

54:18, 204 cals

Pre: 3 caps Thermo Scorch, 1 scoop Defiant Unleashed 7/4 ed.
Intra: 1 scoop Muscle EAA, 1 scoop Canteen, 2g CissusXT, 1/2 scoop Tango, 1/2 scoop Cluster Bomb.

 

[Hyde]

I wouldn’t super sweat the exact numbers/percents of 5/3/1, especially on all the sets before the AMRAP. The big driver of progress with that program over time is the rep progression on the AMRAPs as you repeat the waves with very similar weights.

 

[Dustin07]

I loved 5/3/1 and ran it a few times into PRs but with the amount of volume I paired with it, always found the 3rd cycle to be a brick wall for me. if using the app I probably would have done much better laying off the joker sets, and not adding cardio.

 

[Segansational]

I wouldn’t super sweat the exact numbers/percents of 5/3/1, especially on all the sets before the AMRAP. The big driver of progress with that program over time is the rep progression on the AMRAPs as you repeat the waves with very similar weights.

Good point. So basically, even if I stick with similar weights between WOs and work on increasing the AMRAP at top sets, I should be OK. Which makes sense. More reps, higher weights. I think sometimes we over complicate things when setting up programs.

I loved 5/3/1 and ran it a few times into PRs but with the amount of volume I paired with it, always found the 3rd cycle to be a brick wall for me. if using the app I probably would have done much better laying off the joker sets, and not adding cardio.

Yeah, I also have to make sure I stick with the prescribed deloads.

Cardio session this AM. 35:01, 205 cals, hoodie on. It's fall here in the north east! Sweat like crazy following a scoop of Oracle pre, Ryse BCAA Focus intra. Liking this combo for cardio, just enough energy to dial it in. And it'll allow me to use up that Oracle without it going too far gone... so far the crystallization doesn't seem to affect the effects.

Some abs afterwards, incline crunches x 3 sets to failure, plus knee raises.

 

[Segansational]

Upper Body:

Seated Chest Press Machine:
4 plates, warm up x 12
10 plates x 10,10,10
Increased warm up and starting weight for working sets, but held for reps.

Close Grip Lat Pulldowns:
10 plates x 10,10,10
Jumped these up today and shortened the chain length for a better stretch at the top. Still not perfect, but better.

Dips, 3 sets to failure

Preacher Cable Curls:
4 plates x 10,10,10
These were too easy, will increase next time.

43:52, 145 cals.

Tried to set my alarm earlier this AM, didn't work. Ended up getting up later than I usually do. Was a little pressed for time because of it.

Pre: 3 caps Thermo Scorch, 1 scoop Defiant Unleashed 7/4 ed
Intra: 1 scoop Muscle EAA, 1 scoop Canteen, 2g CissusXT, 1/2 scoop Tango, 1/2 scoop Cluster Bomb

 

[Segansational]

Cardio session. 32 mins. 184 cals. Swiss ball crunches and Russian medicine ball twists.

Weight: 161.8# (-0.8#)
BF: 14.8% (-0.2%)

 

[sns8778]

Cardio session. 32 mins. 184 cals. Swiss ball crunches and Russian medicine ball twists.

Weight: 161.8# (-0.8#)
BF: 14.8% (-0.2%)

I'm sure I missed this somewhere and I apologize for asking as I'm sure you've already explained it, but I was curious how you measure your body-fat?

I've never been big on checking mine because it just messes with me mentally, but I had been thinking this week about starting to track it again because I'm trying to set my goals up thru February.

 

[Segansational]

I'm sure I missed this somewhere and I apologize for asking as I'm sure you've already explained it, but I was curious how you measure your body-fat?

I've never been big on checking mine because it just messes with me mentally, but I had been thinking this week about starting to track it again because I'm trying to set my goals up thru February.

I have a Renpho scale, so bioimpedence that hooks to my phone/other apps like fitbit as well. I've also used a handheld Omron BF measure before. Not sure how accurate per se, but more about tracking vs baseline and seeing the numbers go down.

 

[sns8778]

I have a Renpho scale, so bioimpedence that hooks to my phone/other apps like fitbit as well. I've also used a handheld Omron BF measure before. Not sure how accurate per se, but more about tracking vs baseline and seeing the numbers go down.

Thank you.

 

[MrKleen73]

I have a Renpho scale, so bioimpedence that hooks to my phone/other apps like fitbit as well. I've also used a handheld Omron BF measure before. Not sure how accurate per se, but more about tracking vs baseline and seeing the numbers go down.

As long as you are similarly hydrated with similar levels of electrolytes the tracking should be decently accurate, but holding water or being dehydrated will skew them greatly. So just try to stay on top of hydration and the tracking should be reasonably accurate even if the bodyfat % it gives you is not.

 

[Resolve10]

I think as long as you are cautious and don't get caught up in the details too hard body fat testers can have a little bit of benefit. It is probably going to be more prone to fluctuations than bodyweight (the devices themselves already have a higher error for precision regardless of accuracy).

Scales you stand on will also be more bias to just the lower versus ones bias to the upper that are just hands versus more well rounded from ones you stand and hold.

I've used a ton (under water weighing, bodpod, had access to dexa but not on myself, extensive skin calipers in others, inbody 570, etc.). Bodpod and underwater weighing just aren't convenient (costly and even when I befriended the bod pod guy I couldn't just use it all the time haha). Skin calipers hurt if you do them right, but for individuals if you don't mind pinching yourself it can be decent to measure change (I hate doing it for other people though, too invasive). Inbody was great and I experimented a ton, but even that with enough readings got a little all over.

Sorry for the tangent, I think they are great for big changes, but not getting too caught in small fluctuations if that helps.

 

[Hyde]

I think as long as you are cautious and don't get caught up in the details too hard body fat testers can have a little bit of benefit. It is probably going to be more prone to fluctuations than bodyweight (the devices themselves already have a higher error for precision regardless of accuracy).

Scales you stand on will also be more bias to just the lower versus ones bias to the upper that are just hands versus more well rounded from ones you stand and hold.

I've used a ton (under water weighing, bodpod, had access to dexa but not on myself, extensive skin calipers in others, inbody 570, etc.). Bodpod and underwater weighing just aren't convenient (costly and even when I befriended the bod pod guy I couldn't just use it all the time haha). Skin calipers hurt if you do them right, but for individuals if you don't mind pinching yourself it can be decent to measure change (I hate doing it for other people though, too invasive). Inbody was great and I experimented a ton, but even that with enough readings got a little all over.

Sorry for the tangent, I think they are great for big changes, but not getting too caught in small fluctuations if that helps.

I love the convenience of the Inbody, but I have found you still have to be very discerning about your glycogen levels still. I have done one when I was well hydrated, but a bit depleted glycogen-wise. Then had all you can eat sushi that day, came back next day, and had 3lbs more lean mass (and therefore read much lower bodyfat %) despite the higher bodyfat. Oral steroids, & GH somewhat, also really boost your profile very temporarily.

This is not a problem, just something to be mindful of whenever I test for comparison . So I always try to go in very similar conditions & let people know to do the same.

 

[Resolve10]

I love the convenience of the Inbody, but I have found you still have to be very discerning about your glycogen levels still. I have done one when I was well hydrated, but a bit depleted glycogen-wise. Then had all you can eat sushi that day, came back next day, and had 3lbs more lean mass (and therefore read much lower bodyfat %) despite the higher bodyfat. Oral steroids, & GH somewhat, also really boost your profile very temporarily.

This is not a problem, just something to be mindful of whenever I test for comparison . So I always try to go in very similar conditions & let people know to do the same.

Ya it isn't an option for most people, but I had access and did it literally every day for like two months. I could game it pretty well if I wanted by the end, but if doing it infrequently and accounting for most variables I think it could still be useful for some.

Better than sitting in a bodpod or drowning to figure it out too.

 

[Segansational]

Deadlift Day.

Bird Dogs x10,5,3
Resistance band pull aparts, 5# band pre-sets.

Deadlifts, overhand grip:
135x10, warm up
185x6 - belted here on.
235x3 - mixed grip.

Was excited to finally have some more weights to hit up some solid reps on the Olympic bar, but this was a struggle this AM. Had to reset grip after each repand the last one felt off on my left side, lower back. Stopped here out of an abundance of precaution and foam rolled, as last thing I need is a set back.

Just did a few sets of neutral grip pullups to finish and go with a little lat isolation, 3x8.

31:51, 158 cals.

Dissappointed with today's session as I was amped up for a good round. Live to fight another day.

Know that my cals will be way over today as I'm headed to an Oktoberfest this afternoon. So no creatine intra this AM, will use a cap of DHB before indulging over lunch. But it's going to be beautiful day for some outdoor weather here in the NE!

Pre: 3 caps ThermoScorch 1 scoop Defiant Unleashed July 4th edition
Intra: 1 scoop Muscle EAA, 1 scoop Canteen, 2g CissusXT, 1/2 scoop Cluster Bomb.

 

[akboom87]

Deadlift Day.

Bird Dogs x10,5,3
Resistance band pull aparts, 5# band pre-sets.

Deadlifts, overhand grip:
135x10, warm up
185x6 - belted here on.
235x3 - mixed grip.

Was excited to finally have some more weights to hit up some solid reps on the Olympic bar, but this was a struggle this AM. Had to reset grip after each repand the last one felt off on my left side, lower back. Stopped here out of an abundance of precaution and foam rolled, as last thing I need is a set back.

Just did a few sets of neutral grip pullups to finish and go with a little lat isolation, 3x8.

Dissappoointed with today's session as I was amped up for a good round. Live to fight another day.

Know that my cals will be way over today as I'm headed to an Oktoberfest this afternoon. So no creatine intra this AM, will use a cap of DHB before indulging over lunch. But it's going to be beautiful day for some outdoor weather here in the NE!

Pre: 3 caps ThermoScorch 1 scoop Defiant Unleashed July 4th edition
Intra: 1 scoop Muscle EAA, 1 scoop Canteen, 2g CissusXT, 1/2 scoop Cluster Bomb.

Better to call it before injury. Still got some good pulls in!
Enjoy October fest that sounds like a great time!

 

[Segansational]

Better to call it before injury. Still got some good pulls in!
Enjoy October fest that sounds like a great time!

Yeah, I was just psyched up though for today's pull session!

Thanks man, should be a good time.

 

[MrKleen73]

Deadlift Day.

Bird Dogs x10,5,3
Resistance band pull aparts, 5# band pre-sets.

Deadlifts, overhand grip:
135x10, warm up
185x6 - belted here on.
235x3 - mixed grip.

Was excited to finally have some more weights to hit up some solid reps on the Olympic bar, but this was a struggle this AM. Had to reset grip after each repand the last one felt off on my left side, lower back. Stopped here out of an abundance of precaution and foam rolled, as last thing I need is a set back.

Just did a few sets of neutral grip pullups to finish and go with a little lat isolation, 3x8.

31:51, 158 cals.

Dissappointed with today's session as I was amped up for a good round. Live to fight another day.

Know that my cals will be way over today as I'm headed to an Oktoberfest this afternoon. So no creatine intra this AM, will use a cap of DHB before indulging over lunch. But it's going to be beautiful day for some outdoor weather here in the NE!

Pre: 3 caps ThermoScorch 1 scoop Defiant Unleashed July 4th edition
Intra: 1 scoop Muscle EAA, 1 scoop Canteen, 2g CissusXT, 1/2 scoop Cluster Bomb.

If you are going to be indulging today take the creatine before a carb heavy meal and get it loaded into the muscle where you want it. That is how you want to get it. Don't not take it to avoid water weight, get the water where you want it to go with the creatine.

 

[Segansational]

If you are going to be indulging today take the creatine before a carb heavy meal and get it loaded into the muscle where you want it. That is how you want to get it. Don't not take it to avoid water weight, get the water where you want it to go with the creatine.

I find I'm very sensitive to creatine when I drink. Even though I'll only have maybe 2 at most I've had enough bad experiences mixing the two that I avoid them together.

 

[MrKleen73]

I find I'm very sensitive to creatine when I drink. Even though I'll only have maybe 2 at most I've had enough bad experiences mixing the two that I avoid them together.

Oh okay that makes sense for sure.

 

[Segansational]

Well, quick update:
1. Lower back this morning isn't feeling too terrible. Was bugging me a bit yesterday after a few hours, but took some Aleve and used the heating pad at night and that seemed to all help. I still notice it this AM, but, generally I just feel stiff all over. It seems more that my hip alignment just feels off.
2. Left hip flexor feels really tight today. Lots of stretching out / plus curl ups this AM.
3. Yesterday's Oktoberfest was a great time! Did have 2 beers and a roast pork sandwich, but even with all of that I ended up hitting my calories right on (did a light breakfast, really just a whey shake and a lighter dinner). Macros of course were off, but I still call that a win!

Slow cardio session this morning on the bike just to keep blood flowing, 32:35, 150 cals. Plus 3 sets of knee raises. Was going to do some swiss ball crunches, but my back didn't like that idea.

 

[Hyde]

Instead of crunches, try some Stir the Pot on that Swiss ball!

 

[MrKleen73]

Instead of crunches, try some Stir the Pot on that Swiss ball!

I forgot about these since i haven't had access to a Swiss ball, but I do have access when I do cardio at lunch. I may have to add these back in. They are pretty awesome!

 

[Segansational]

Instead of crunches, try some Stir the Pot on that Swiss ball!

Just looked that one up, will give it a shot next time!

Back update: Getting there, but still not 100%, so I ended up deciding to do all bodyweight exercises for leg day instead of the traditional squats, etc. So I wasn't doing any spine compression.

Supersets:
TRX squats 3x15
Bird Dogs x10,5,3

TRX alt lunges 3x12
TRX calf raises 3x12

TRX facepulls 3x12
DB laterals 10#, 3x10

Machine Cable Upright Rows, 3 plates x 10
These were light, but kept it here anyways.

Did some shoulder exercises since I haven't really hit them in a while.

Overall my body just feels tight. Upper back, low back on left side, hip flexors, quads. May try to do some extra stretching this week while I keep it light overall. May just use the remaining weight WOs this week as a forced deload week. Have been getting in a few extra walks in the evenings.

37:58, 135 cals.

Missed yesterday's WO since my son was up all night due to an ear infection. Have him on some antibiotics, and he slept last night.

Pre: 3 caps Thermo Scorch, 1 scoop Defiant Unleashed July 4th edition.
Intra: 1 scoop MuscleEAAs, 1 scoop Canteen, 2g CissusXT, 1/2 scoop Cluster Bomb, 1/2 scoop Tango.

 

[Dustin07]

I personally just really hate crunches and traditional sit-ups. I'm not super convinced they provide much value generally. from time to time I do like russian medball twists for the rom, but honestly that's probably a wierd position for the spine too.

however with your general symptoms anytime I feel that way, I always find RDL's make it all better.
hell, I warm up every deadlift and squat session with empty barbell RDLs, straight legged DLs, power cleans, OHP and touch the toes (with barbell weight in my hands) just to warm up and that can take me from feeling pretty shitty, to feeling like I have decent rom in 5 minutes.

Had to reset grip after each repand the last one felt off on my left side, lower back

when you say the last one fell off do you mean the rep failed or the weight slid of the bar? IDK if it's your grip that struggling but I really like keeping liquid chalk in my gym bag for that reason. I've been a chalk addict for years and the barbells at my local chain gyms are always beat to **** so the liquid chalk helps me a lot.

 

[Segansational]

I personally just really hate crunches and traditional sit-ups. I'm not super convinced they provide much value generally. from time to time I do like russian medball twists for the rom, but honestly that's probably a wierd position for the spine too.

however with your general symptoms anytime I feel that way, I always find RDL's make it all better.
hell, I warm up every deadlift and squat session with empty barbell RDLs, straight legged DLs, power cleans, OHP and touch the toes (with barbell weight in my hands) just to warm up and that can take me from feeling pretty shitty, to feeling like I have decent rom in 5 minutes.



when you say the last one fell off do you mean the rep failed or the weight slid of the bar? IDK if it's your grip that struggling but I really like keeping liquid chalk in my gym bag for that reason. I've been a chalk addict for years and the barbells at my local chain gyms are always beat to **** so the liquid chalk helps me a lot.

Yeah, it probably would benefit me "warm up" wise to start with RDLs, as I generally just use much lower weights vs deadlifts. But, conversely, then I'm already pre-exhausted. But I'll give it a shot just to try something different!

Grip. Knurling hurts like a b*tch on this Power Bar! 

On a positive note, weight check this AM at a new low for this cut of 160.6# (-1.6# since last check in), @ 14.7% BF.

 

[Dustin07]

congrats on the progress homie!

yeah I always feel stiff when I'm starting. in golf it's funny cause I'll crush these 300 yard drives off the first tee box almost religiously and by the back 9 when I'm loose and limber and fatigued my game goes to **** lol.

in the gym I'll grab that empty barbell and probably only take the first rdl to my knees. then a little lower, then mid shin, and I just keep going lower with nothing but that 45lbs until I can do a full straight legged touch the toes with the weight the barbell helping me get down there. sometimes when I open with a set of 10 at 135 I'll rotate every other rep. rep 1 to the floor, rep 2 to RDL, rep 3 to floor, rep 4 rdl, etc etc. just whatever it takes to find some good pain free rom, get all the cylinders firing and wake up the brain.

I do the same thing with cleans. really light hang power cleans first, then maybe a front squat, then a full power clean from the ground, then finally a full clean to squat. baby steps to test everything.

 

[MrKleen73]

Yeah, it probably would benefit me "warm up" wise to start with RDLs, as I generally just use much lower weights vs deadlifts. But, conversely, then I'm already pre-exhausted. But I'll give it a shot just to try something different!

Grip. Knurling hurts like a b*tch on this Power Bar! 

On a positive note, weight check this AM at a new low for this cut of 160.6# (-1.6# since last check in), @ 14.7% BF.

Chalk or liquid chalk may help with that too, if those sharp knurlings are bothering you they will probably be bothered less if the bar is not slipping in your grip. Poke yourself with a knife, little ouch, drag that poked knife cutting the skin big OUCH!

 

[Dustin07]

but I never stretch lol


like ever unless there is a barbell in my hands.

 

[MrKleen73]

Oh yeah, if everything is feeling tight I am normally a little dehydrated. Check your water and electrolyte intakes including magnesium.

 

[Dustin07]

I am normally a little dehydrated.

my scale and ring finger love it when I'm dehydrated

 

[Hyde]

Your log shows your deadlift starting at 135, but that is already 60% or more of your work weights typically - this is too heavy for the first set if you aren’t doing other deadlift stuff beforehand.

Doing some RDLs with 45 & 95lbs would probably help get you moving & bracing better without spending a bunch on time and energy. And even if it takes away a little energy from the very top work for the day, if it lets you do that safer that’s going to potentiate better longterm training results by keeping you in the game. It’s not a waste of time!

 

[MrKleen73]

Your log shows your deadlift starting at 135, but that is already 60% or more of your work weights typically - this is too heavy for the first set if you aren’t doing other deadlift stuff beforehand.

Doing some RDLs with 45 & 95lbs would probably help get you moving & bracing better without spending a bunch on time and energy. And even if it takes away a little energy from the very top work for the day, if it lets you do that safer that’s going to potentiate better longterm training results by keeping you in the game. It’s not a waste of time!

Great observation!

 

[Segansational]

Your log shows your deadlift starting at 135, but that is already 60% or more of your work weights typically - this is too heavy for the first set if you aren’t doing other deadlift stuff beforehand.

Doing some RDLs with 45 & 95lbs would probably help get you moving & bracing better without spending a bunch on time and energy. And even if it takes away a little energy from the very top work for the day, if it lets you do that safer that’s going to potentiate better longterm training results by keeping you in the game. It’s not a waste of time!

Well, not sure if that first comment makes me feel better or worse as a starting point and/or where I've come to now, but the point below on light RDLs is definitely a good one. So, I'll do that next time!

AM cardio, short session for 26 mins and 150 cals on the bike.

Digestive tract felt a little off this morning, hopefully not coming down with a stomach bug or anything...

 

[Hyde]

Well, not sure if that first comment makes me feel better or worse as a starting point and/or where I've come to now, but the point below on light RDLs is definitely a good one. So, I'll do that next time!

AM cardio, short session for 26 mins and 150 cals on the bike.

Digestive tract felt a little off this morning, hopefully not coming down with a stomach bug or anything...

It’s not a knock on your strength at all. I’m a 600lb deadlifter currently & I’m doing single leg RDLs every lower body session with a 53lb KB before I ever even touch a barbell.

Don’t be a slave to ego! Channel it to drive yourself to do the work that will ultimately help you achieve your true goals.

 

[Resolve10]

Fwiw I do a ton with just an empty bar before I get started. I am probably doing 30-50 reps of various things (all super submax and that includes things like prehab movements) before I load up the bar regardless of what I am doing (cleans, snatches, deadlifts, squats, etc.).

Gotta shake off that rust every morning as I get older.

 

[Segansational]

Well, today was supposed to be upper body, but got two shots yesterday and both my delts are sore. So switched focus to cardio again. Ended up doing 25:09, 144 cals on the bike. Although my son woke up early today too, so schedule was a little off.

 

[MrKleen73]

Well, today was supposed to be upper body, but got two shots yesterday and both my delts are sore. So switched focus to cardio again. Ended up doing 25:09, 144 cals on the bike. Although my son woke up early today too, so schedule was a little off.

Working them out would have probably worked a lot of that soreness out from the shots. It normally does for mine anyway. Way to get in and get work done regardless!

 

[Hyde]

Working them out would have probably worked a lot of that soreness out from the shots. It normally does for mine anyway. Way to get in and get work done regardless!

He’s not used to the intramuscular lifestyle

 

[Segansational]

He’s not used to the intramuscular lifestyle

Not yet anyways!

Bench Day

Bench Press:
Warm up, 95x10
145x6
165x3,3,2
145 x AMRAP for 5

Dissappointing session today. Strength really wasn't there, got a late start after a drawn out morning. But no excuses, just wasn't good enough.

Machine Flys, 3 plates x 10,10,10

Haven't done pec deck in a minute, so worked them in for accessory work.

Foam rolling/stretching.

34 mins, 124 cals.

Pre: 1 cup coffee, 1 scoop Defiant Unleashed July 4th edition
Intra: 1 scoop Muscle EAA, 1 scoop Canteen, 1/2 scoop Tango, 1/2 scoop Cluster Bomb.

All out of Cissus, not sure I'll continue with it for now. If I do, will certainly switch back to caps. Other random thoughts, starting up Life Extension Super Enzymes after I ran out of Beverly. Two days off enzymes and I noticed the difference. Just got my other box of Outright birthday cake bars in. Also have a bottle of Mummy Gummy Alpha Lion Pump coming.

 

[Segansational]

Morning cardio, 31 mins, 176 cals on the bike. Followed by 3 sets of incline crunches & russian medicine ball twists. Forgot I was going to give 'stir the pot' a try.

Have one more serving of Thermo Scorch left. Traveling at the end of this week on business. Today's weight check in was 159.6#, 14.6% BF, so -8.2# over 8 weeks. While still not as lean as I was aiming for at the end of this cut, it was steady, consistent progress.

I've been listing/prioritizing my goals (both in life & fitness) between now and end of the year. There's only 11 weeks left in 2023! And I had set a strength goal at the very beginning of this year - and it's time to make good on that. Rent's due, as they say!! So, my plan is to maintain at this weight this week - then prep to blast into mid/late-Nov, focusing on getting maybe two 5/3/1 rounds in until perhaps doing DEADCEMBER again. Last time around I hit a 35# PR on it. *If* I can do that and get some strength back to where I was in this short period, it would have me at a 330# pull, which is +15# over my goal for the year.

 

[Segansational]

Upper Body:

Seated Chest Press Machine:
3 plates, warm up x 12
9 plates x 10
10 plates x 10
11 plates x 10

Close Grip Lat Pulldowns:
10 plates x 10,10,10

TRX triceps ext x TRX biceps Curls
3x12

DB laterals, 10 x 3 x 12
Facepulls, 5# resistance bands 3x12

53:13, 164 cals

Pre: 3 caps Thermo Scorch, 1 scoop Defiant Unleashed 7/4 ed
Intra: 1 scoop Muscle EAA, 1 scoop Canteen, 1/2 scoop Tango, 1/2 scoop Cluster Bomb

 

[Segansational]

Also, want to get some thoughts on this 10 week deadlift focused program from Empire Barbell. 5x5 approach, alternating weeks of 20% higher/lower. Starts at 71% 1RM, peaks at 89% AMRAP. I like the standardized progression pattern and knowing where I'll end up when.

10 Week Off Season Deadlift Program Spreadsheet (2023) - Lift Vault

This is a 10 week deadlift program designed for building up work capacity during the competitive off-season. It was shared by Alex Bromley (Empire Barbell) on his YouTube channel, where he shared his experience using this style of deadlift training to help prepare for a strongman competition...

liftvault.com

Wondering if this might be a better build up vs 5/3/1 then switching to another program?

 

[MrKleen73]

Also, want to get some thoughts on this 10 week deadlift focused program from Empire Barbell. 5x5 approach, alternating weeks of 20% higher/lower. Starts at 71% 1RM, peaks at 89% AMRAP. I like the standardized progression pattern and knowing where I'll end up when.

10 Week Off Season Deadlift Program Spreadsheet (2023) - Lift Vault

This is a 10 week deadlift program designed for building up work capacity during the competitive off-season. It was shared by Alex Bromley (Empire Barbell) on his YouTube channel, where he shared his experience using this style of deadlift training to help prepare for a strongman competition...

liftvault.com

Wondering if this might be a better build up vs 5/3/1 then switching to another program?

Well Alex knows his stuff, & the progression model makes sense, I see it is a good way to generate size and strength but not for peaking a single. I can't remember if you are going for a RP PR or a single PR on Deads so that changes things a little. For singles you would want to train lower reps at least as you approached strength testing day to get the CNS geared up for that type of intensity. However I will let the strength athletes come in here and give you their thoughts since they have more experience.

 

[Hyde]

Also, want to get some thoughts on this 10 week deadlift focused program from Empire Barbell. 5x5 approach, alternating weeks of 20% higher/lower. Starts at 71% 1RM, peaks at 89% AMRAP. I like the standardized progression pattern and knowing where I'll end up when.

10 Week Off Season Deadlift Program Spreadsheet (2023) - Lift Vault

This is a 10 week deadlift program designed for building up work capacity during the competitive off-season. It was shared by Alex Bromley (Empire Barbell) on his YouTube channel, where he shared his experience using this style of deadlift training to help prepare for a strongman competition...

liftvault.com

Wondering if this might be a better build up vs 5/3/1 then switching to another program?

Bromley is a very good programmer; I feel he really understands a lot about the ways to manipulate training. Very impressed with his books.

Like all good training, you must use the right tool for the job, and know how to use it properly when you do. I think this could be an awesome way for you to build your deadlift strength & a lot of quality muscle all over as well.

The caveat here is you MUST program weights you can survive and thrive with. You have a history of back issues, including fairly recent woes. So for you to run this, the training max/number the % are based off must be much lower than a true max. Play with some different numbers to plug in and look at what you would be doing over the next couple months - does it seem like a stretch, or definitely going to happen? That’s how you should choose the training “max”. Work with weights that will let you progress steadily but that lower risk of re-injury.

You also need to get really serious about daily/eod bracing training. Bird dogs, side planks, stir the pot, all the freaking time until you are sick of them - including before you deadlift. 5x5 IS fairly high volume for deadlift for some people, like you and I, with old issues to work around. It can be done, but we just have to be more careful.

 

[Dustin07]

Dissappointing session today. Strength really wasn't there, got a late start after a drawn out morning. But no excuses, just wasn't good enough.

good on you for getting the work in anyways!

focusing on getting maybe two 5/3/1 rounds in until perhaps doing DEADCEMBER again.

I've said before that I loved 5/3/1 but that a 2 cycle max was always my max effective period on it. heavy amraps, joker sets, accessories, cardio etc killed my recovery and by the 3rd cycle I was always trashed physically and mentally.

The caveat here is you MUST program weights you can survive and thrive with.

You have a history of back issues,

I was just thinking if he's going to really make a run at it, maybe replacing some of the existing cardio with additional supportive work would help? then I saw your extension here:

You also need to get really serious about daily/eod bracing training. Bird dogs, side planks, stir the pot, all the freaking time until you are sick of them - including before you deadlift.

5x5 IS fairly high volume for deadlift for some people, like you and I, with old issues to work around. It can be done, but we just have to be more careful.

If I've learned anything in the last 10 years it's that being a jack of all trades does mean you're a master at none. I could either be extremely well conditioned, OR I could set strength PRs, but to intertwine the two, not in the cards for me. Nothing feels better than having a goal and programming your life around that though.

I'm pumped for your DEADCEMBER!

 

[Segansational]

Well Alex knows his stuff, & the progression model makes sense, I see it is a good way to generate size and strength but not for peaking a single. I can't remember if you are going for a RP PR or a single PR on Deads so that changes things a little. For singles you would want to train lower reps at least as you approached strength testing day to get the CNS geared up for that type of intensity. However I will let the strength athletes come in here and give you their thoughts since they have more experience.

Single rep PR.

Bromley is a very good programmer; I feel he really understands a lot about the ways to manipulate training. Very impressed with his books.

Like all good training, you must use the right tool for the job, and know how to use it properly when you do. I think this could be an awesome way for you to build your deadlift strength & a lot of quality muscle all over as well.

The caveat here is you MUST program weights you can survive and thrive with. You have a history of back issues, including fairly recent woes. So for you to run this, the training max/number the % are based off must be much lower than a true max. Play with some different numbers to plug in and look at what you would be doing over the next couple months - does it seem like a stretch, or definitely going to happen? That’s how you should choose the training “max”. Work with weights that will let you progress steadily but that lower risk of re-injury.

You also need to get really serious about daily/eod bracing training. Bird dogs, side planks, stir the pot, all the freaking time until you are sick of them - including before you deadlift. 5x5 IS fairly high volume for deadlift for some people, like you and I, with old issues to work around. It can be done, but we just have to be more careful.

Yeah, will definitely plug in some different numbers. But I guess my question is, will working at lower % at volume off a theoretically lower than true 1RM - result in being able, say at week 11 pulling at or above the true 1RM? Vs actually "practicing" at or near that 1RM. That's where I mentally struggle. But no programmed WOs I've seen ever really go up to true 1RM I don't think...

Also, I do some type of Bird Dogs, Curl Ups, and foam rolling on WO days. Ever since you introduced those to me actually, but suppose I can always incorporate more.

good on you for getting the work in anyways!



I've said before that I loved 5/3/1 but that a 2 cycle max was always my max effective period on it. heavy amraps, joker sets, accessories, cardio etc killed my recovery and by the 3rd cycle I was always trashed physically and mentally.




I was just thinking if he's going to really make a run at it, maybe replacing some of the existing cardio with additional supportive work would help? then I saw your extension here:





If I've learned anything in the last 10 years it's that being a jack of all trades does mean you're a master at none. I could either be extremely well conditioned, OR I could set strength PRs, but to intertwine the two, not in the cards for me. Nothing feels better than having a goal and programming your life around that though.

I'm pumped for your DEADCEMBER!

Well, I've decided to switch my focus for remainder of the year on strength. Maintaining current weight, which has allowed me to bump up cals back to ~2200. If I can stay locked in without too much fat gain too, I should be in a good position come 2024 for a lean building phase.

 

[Hyde]

Single rep PR.Yeah, will definitely plug in some different numbers. But I guess my question is, will working at lower % at volume off a theoretically lower than true 1RM - result in being able, say at week 11 pulling at or above the true 1RM? Vs actually "practicing" at or near that 1RM. That's where I mentally struggle. But no programmed WOs I've seen ever really go up to true 1RM I don't think...

Also, I do some type of Bird Dogs, Curl Ups, and foam rolling on WO days. Ever since you introduced those to me actually, but suppose I can always incorporate more.Well, I've decided to switch my focus for remainder of the year on strength. Maintaining current weight, which has allowed me to bump up cals back to ~2200. If I can stay locked in without too much fat gain too, I should be in a good position come 2024 for a lean building phase.

This deadlift program from Bromley IS geared towards building, size & strength. It does not lead to a peak max attempt on it’s own. You would want to either heavily deload for a week after (6-10 singles at 50%), then test your 1RM the week after that, or add a month or so peak phase to really squeeze the most 1RM out of the new size/strength built. Depends on how much time you want to invest.

 

[Segansational]

AM cardio, 54:13, 305 cals on the bike. Just got Zelda Tears of the Kingdom (TOTK), so got wrapped up in that! Great cardio killer! I travel tomorrow so won't have the chance to do a workout in the morning. We'll see what the hotel gym set up is like.