Plans changed, went out for a decent play around with the family, had a great time, will catch up tomorrow instead, nice thing is I’m at the end of the program so it won’t affect next week and I’m probably bypassing the need for a full deload by stretching it out this long!
I only know one beside me, and he won several shows so he has the will
Week 6 day 2:
(Still no conditioning, need to improve this got a serious day of hardship coming up in Feb that I want to be excellently conditioned for, I’ll get back on it after BtM).
Set 1:
kB swings 24kg X 3 X 8 sets
Deads: 60, 100, 120, 140, 152.5kg X 5, 165kg X 5 X 3 sets
Set 2:
Bench: 60, 70, 80 (X3), 85, 95kg X 5, 107.5kg X 5 X 5 sets
Bb row: 60kg X 20 X 5 sets
Poundstone curls: 80, 20 (very short rest between, just because my left hand around pinky hand cramped up, couldn’t hold the bar anymore, next time all 100 are mine!).
Knees hurt a bit deadlifting tonight, got out of position a couple of times but muscled up the weight with no major concerns, same for bench, last session coming Tuesday!
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Weight: 210.5 dropping again need to keep it up don’t want to drop anything just yet, happy that I hit my challenge of being consistently over 210 for the last few weeks of BtM. No repeating BtM for me! (Ever?!).
Which leads me to my next thought…what next? Goals focus around bigger deadlift, bigger arms and better conditioning.
Thinking 531 vanilla for squat bench and ohp. Deadlifts I’ve had a few suggestions that I’ll run through over the course of the next year, SGSS, Krocs deadlift program, Magnusson/ Ortmayer, and very high rep deads with straps (@T3hPwnisher do you run the high rep stuff as an accessory or variation or as main lift with standard deadlifts?).
I’ll run 3 days a week, that’s going to be maximum allowable training time for me for the foreseeable. I’ll combine ohp with deads.
I think my biggest problem for deads is off the floor, so deficits and pauses (yes proper pauses - will probably go lower weight and focus on quality) will feature heavily. Not overly convinced that I need any real focus on “weak points” that’s just all of me - but I do have a GHR which has been sorely underutilised and is good work with fairly low toll on recovery so I’ll hammer that.
For arms I think I’m going to start with adding 2 days on as accessories, 1 heavy, 1 light. Will be some of the bigger compounds in there - Weighted chins and dips, cgbp, heavy rows etc, but I won’t be eschewing the isolation stuff.
Now the question is which deadlift program to start with?
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Why? If you’re trying to bring up deadlifts, shouldn’t they have their own day?
If you feel beat up, start with an easier one.
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Good point but… Ohp 531 style takes about 5 mins and doesn’t take a huge amount out of me, plus I don’t think I’ll have much space in the other 2 days to fit it in.
Yea, good idea, I’m not feeling massively beat up, but not feeling “fresh” - would like to give the grind of multiple top sets a rest (not a fan of 3/5 sets at “top weight”, I’d rather push the top set harder/heavier and then do a back off if necessary) - which makes me think mag/ort.
Don’t know that one. May investigate at some point.
Edit: where would you find some resources on it? Google doesn’t seem to know.
You gotta keep in mind I do 100+ rep sets on occasion. When you say “very high rep”, what range are you talking?
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Some old posts on T nation and some on Reddit, not a huge amount on it but seems those who use it do well and it vibes with my training preferences (not necessarily a good thing, but gives me a mental break from doing stuff that has been less pleasant).
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Good point, I just remembered having a conversation where you said putting in straps and going ham on reps was effective at bringing up your deadlift (hopefully I’ve remembered that correctly), so to answer your question I’m not sure how many reps, I had in mind up to 30ish?! What are your thoughts on what increased your deadlift most?
I like that, looks kinda interesting. I’m not sure why I’m interested because it isn’t 531, and that’s next years deal, but I still am.
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You definitely telephone gamed me on that one. It’s why I was pretty adamant that it wasn’t advice, haha.
The most effective thing I ever did for my deadlift was ROM progression touch and go, 1 topset, double rest pause, with the first set being 12 reps, totaling about 18-20. The ultra mega high rep things tend to more just be challenges rather than builders.
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ROM progression gave me a massive leap forward on my deadlift. The first time.
Thanks Pwn
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It’s shiny and new, that’s why! (Plus you could do 531 for the other 3 movements and still honour 531 for the year).
I’ll keep you posted on how I find it!
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Haha, ok well thanks for the “information” definitely not advice. Seems interesting and will definitely make an appearance in the rotation!
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How does this work?
Just set up rack pulls getting lower and lower over time?
Rack pulls are a poor choice: they don’t mimic the path of a deadlift.
If you type “mythicalstrength ROM progression” into google, you’ll find a long post I wrote on how I approach it.
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Oooooooooooooh, that’s you?
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Morning weigh in 210.75, literally finishing off, BtM now, using rest to type, excited about that and need to finish it today, before I accidentally lose anymore weight. I am not repeating this torture.
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Week 6, day 3 “Never again”.
Gs1:
Press: 40, 50kg X 5 X 4 sets
KB swings: 24kg X 3 x 7 sets
Squats: 60, 80, 100, 125, 145, 160kg X 5, 115kg X 20
Press: 50kg X 5 X 4 sets
S/s
Chins: 17.5kg X 5 X 5 sets
Press: 50kg X 5 X 4 sets
Shrugs: 60kg X 50 X 2 sets
Y raises, drop into facepulls: 25/25, 25/25.
Last two things were just to finish this as quick as possible. Not the smartest idea, any hints for relieving DOMs, I have a suspicion this will interfer with my need to perform on Thursday for work test. May not and I may be fine, I’ll continue eating to gain and not train again till Friday.
I’ll do a write up soon (ish), but that’s me done with BtM.
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