Are you sure you want to do deadlifts and rack pulls on the same day?
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I mean, I have. Itās fine. Two sets of 10 deadlifts, same for rack pulls. Load wasnāt heavy though.
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Iām not sure, no. The trap bar is likely to make an appearance there to save my lower back.
And to @MarkKO s point, none of these sets are likely to be maximal by any stretch.
But yeah, my lower back may hate me, especially after the insane volume squats on day 2
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Have you ever thought of doing the 531 2 day upper lower? Leaves room for a ton of variety
Day1
Squat/dead 531
Squat variation 50 reps
Deadlift variation 50 reps
Day2
Bench/press
Press/bench variation 50 reps
Row/chin 50 reps
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Thatās probably exactly what Iād advise myself to do as well. I wouldnāt listen to me either, because I am dumb
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Damn 298 g of protien is a lot.
Today it was a lot of protein shakes. I rely on them heavily on busy days.
I see. I always try to get my protien from whole foods in non workout days and i struggle to hit 220 so 298 seemed like it would be really tough haha.
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Sound like it would be fun though. I prefer real food too, but sometimes life happens and I have to make do.
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Sure I have and you can! In the SGSS donāt you heavy squat and deadlift on the same day? I used to, when younger, look at something like and think āoh no impossible! My lower back!ā Well 3 weeks ago my friday session was Front squat layer (so, including amx effort) + Clean deadlift max + snatch max + cleand and jerk max so yeah your body will adapt ahahah
@dagill2 how heavy are you? Itās a mass phase right? 280gr of prots seems high indeed but if it works!
Do you squat low or high? Now after switching to high bar + insane volume on my lower back/core for 2 months my lower back is never sore or fatigued anymore ahahah
Also you said āno Press PRā but it seems to mle your press is really strong!
Iām not going to lie, slightly worried about lower back, bit if you donāt try it, you donāt know. I squat high bar so that should save my back a fraction.
The plan above will be a mass phase and Iāll probably push the protein and fats high, but at the minute Iām in a ānot getting fatterā stage. The protein is high because it was a heavy day at work so the protein shakes came out in force. Iām 190 ish of dad bod as we speak.
Thanks man. I mean, these things are relative, but my push is much, much stronger than my pull at this point. The plan above aims to address that slightly. Thereās usually a reason why I donāt hit PRs, like twatting myself in the face with the bar or doing BBB assistance first.
Thatās the thing, if you can brace properly and your back isnāt already hurt thereās nothing to worry about. Itās when bracing is off and/or there is an injury that it can get dicey.
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Personally, Iād split it up for a two day per week plan.
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Work for today:
Bench: worked up to 82.5kg x 8
Then: 5 x 10 @ 60kg
Partial side laterals: some
Y raises: some
Cable laterals: some
Deadlift: 4 x 1 @ 135kg
Chest supported row: some
Squat: 8 x 3 @ 105kg
Notes:
- forgot to log nutrition today, and itās late so Iām not about to start now. Itās back on track though after the weekend.
- pretty long day today, dragged my feet a fair bit inbetween exercises but I donāt think it cost me much intensity during the actual sets.
- I think bench is a PR, but not 100%, my PR document seems to be way behind. Iāll try and update this over the new year. Had to have 2 stabs at the PR set though, first attempt was with a really skinny bar and I only struggled to get 4 reps. Swapped over and doubled it.
- Snuck extra deadlifts into the plan, trying to fit the remaining sessions in before Christmas. Also, did the last 2 reps together. And I did 3 of them, because I canāt count. It was honestly still prettt easy. Either this is the best program ever, or I drastically underestimated my 1RM before I started it.
-Chest supported rows bugged my elbows pretty bad. Drop them straight off the bat. Probably end up doing cable rows again. - Squats felt really gruelling again today, only 1 session of these left and I really wonāt miss them.
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We are pretty comparable in our lifts. But this,
I do for 3 sets. Thereās no room for low volume on that stuff. If you dehydrate properly, then your strength to weight ratio goes way up!
I prefer to go for intensity here, really find it more effective to just push to failure.
I respectfully disagree, although Iāll take the compliment. I can comfortably outpress you, but youāve got me by quite a margin on every other lift. Deadlift might be the only exception, but only because I have absolutely no handle at all on where my max sits there.
Trading kilos for a total
Whatās up with that btw? Why are the other lifts lagging behind your pressing strength?
Sleep deprivation may be getting to me, I donāt get that one.