I pulled 495x5 at my best, then failed 500 
To your point, I think my erectors are pretty beefy though - my wife has to dry my back out of the shower because I can’t get the middle of my back (up and down most of the spine) without rubbing myself on a hanging towel like a bear.
Couldn’t agree more, I did this myself. Had to phase it out in order to accomodate Failure training effectively.
Agree with everything you said here.
Denting your other training is an important factor, and then the question is what is important to you? Building a huge deadlift, or is it physique building?
I think the deadlift has been an awesome back builder for me. My traps are one of my better muscles and I don’t do anything specific for them. Just deadlifts.
For me, I keep them in all year long, but right now the goal is more physique. So I do three sets of deadlifts and move on. Currently doing higher reps (7-10) per set with a bit lower weight. My deadlift strength seems to have stuck around despite doing a lot less sets. I assume this means the size the deadlift built for me is also sticking around. This approach does not work for me on bench though. Going to 3 sets has caused me to lose bench press strength. I think my bench has been my most developed out of the SBD lifts, so it’s likely harder to maintain with less work.
I think that keeping it in, but not having it as a focus has worked for me, because I am doing a lot more volume total on my deadlift days, and I think that has helped maintain my physique as I continue to cut.
Of course YMMV. I think with the high fatigue and high stimulus lifts finding balance is something that has helped me. Sometimes lots of those exercises is good, but not always, and it depends on the goal.
I feel it does amazing things for me too, and it’s going to take a lot for me to consider ever taking them out. To go with what you said at the end, this may change over time, I always try to evolve things based on feedback (or the intention of the exercise).
If you have a smith machine, doing bent rows in those doesn’t hurt my back - I lean way back into it and on my heels.
DB Rows are also my favorite horizontal pull, though.
That hinge position is where I seem to injury myself the most. It’s definitely driven by poor hip mobility on one side and then my back goes.
I might post in the injury threat about hip mobility drills as I feel I’ll properly need to do them for the rest of my days!
As for smith rows. I did actually do them last week. I was quite upright though and I jerked the weight. Not sure my form was great but it 100% matches d a video of a pro BB on Facebook which probably isn’t a good thing!
The problem I’ve had with DB 1 arm rows is that they put a slight twist on my back. One side feels fine but when I do the other it’s not right.
Maybe I need to spend some time finally fixing my hip flexibility issues. But stretching never seems to work for me compared to strengthening a muscle in its lengthened position.
I would say I feel them mostly in the middle of my upper back. Can still get a good stretch in the lats too if you really let them come down at the bottom.
Week 47/52 17th July Push Day
Cutting - Week 8
JP Principles on an Upper 1.
DB Bench
44kg DBs x 7 (5-9 target)
38kg DBs x 10 (10-12 target)
HS Row
42kg each side x 8 (5-9 target)
37kg each side x 11 (10-12 target)
HS Incline press
47kg each side x 9 (5-9 target)
42kg each side x 10 (10-12 target)
Lat Pull Down
77kg x 9 (5-9 target)
70kg x 12 (10-12 target)
lateral raises - just realise when typing this that i forgot these. Ooops
DB Bicep Curls
14kg DBs x 12 (8-12 target)
14kg DBs x 8 (8-12 target)
DB Skull Crushers
16kg DBs x 12 (8-12 target)
16kg DBs x 12 (8-12 target)
DB Pump Curls
10kg DBs x 15 (10-15 target)
10kg DBs x 15 (10-15 target)
and a drop set afterwards
Tricep Rope pushdowns
11 x 15
11 x 11
and a drop set afterwards
Week 47/52 18th July Lower 1 Day
Cutting - Week 8
Due to back injury i’ve gone for a higher volume machine led leg workout today. No back pain and i worked hard but it was an easier workout due to the machine use.
Leg Extensions
Warm up sets then
Rest pause sets
35kg each side x 24 reps (4 reps per set, 10 seconds rest)
25kg each side x 24 reps (4 reps per set, 10 seconds rest)
Kneeling Ham Curl - 1m 10s rest
40kg each side
x 12
x 12
x 10
x 9
Seated Ham curl 1m 10s rest
47kg
x 15
x 15
x 13
x 12
Seated leg press horizontal one - not full range of motion, just pumping at 3/4 of the depth to avoid lower back strain
105kg x 30
105kg x 25
105kg x 20
105kg x 15
Ab coaster machine - never used this before
x 25
x 25
x 17
x 15
Weight loss stalled a little but i expected that with a few family lunches and what not. Hopefully be fully compliant for the rest of this week and drop another pound.
Quick question for everyone. The plan was to diet until i go on holiday, but would it be better to ramp the calories up a little the week (or two weeks before) as on holiday i’m going to be drinking and eating lots. A little bit of reverse dieting before the holiday maybe?
Doesn’t it make more sense to make that your period of reverse dieting?
For what it’s worth, all I did was bump myself up to maintainance the day before the stag do and I handled the beer like a champ. All day drinking and fresh enough to smash the hotel’s breakfast buffet the morning after. I was nervous because of such a large deficit for so long but I was absolutely fine.
Eh, your cut is going well - why stop it early just to HARD stop it on holiday?
Save the fun times for times meant to be fun; until that time, it’s grind time - in my opinion.
nothing more to add. I think that was a hard no. LOL
I guess it’s a resounding no then 
I’ll keep diet 100% until holiday times.
Day off the gym today, been going for a walk every week day at lunch for 20 minutes which has made me feel a hell of a lot better just all round. Mentally and physically.
Upper 2 day tomorrow, I’m excited.
This is a really good sign that what you are doing right now is working well. Plan on mate.
Week 47/52 20th July Upper 2
Cutting - Week 8
Jordan Peters upper/lower!
Incline HS Press
47kg each side x 9 (5-9 target)
42kg each side x 12 (10-12 target)
Chest supported standing DB Row thank you @simo74 for the form. I had to put a 10kg plate in front of the bench to stop it shifting forward when leaning on it but it worked.
24kg DBs x 12 (5-9 target)
24kg DBs x 10 (10-12 target)
Dips
BW plus 20kgs x 9 (5-9 target)
BW plus 10kg x 9 (10-12 target)
Pullover
Didn’t do this because of my back, arching was agony so i gave it a miss
5.Up-right Row
50kg each side x 5 (5-9 target)
30kg each side x 12 (10-12 target)
7.Cable curl
5 weight each side x 12 (10-12 target)
6 weight each side x 9 (10-12 target)
Tricep cable OH extensions
5 weight each side x 12 (10-12 target)
6 weight each side x 8 (10-12 target)
Rope Hammer Curls - pump
8 weight
x 20
x 15
x 14
Tricep metal bar pushdowns - pump
11 weight
x 17
x 15
x 13
I have made sure I’ve gone back to the Jordan Peters programme exactly as written (bar the extra arm movements). I didn’t realise how far off piece i had gone really. Its funny, you start with a programme and change out one exercise, then a couple of weeks later you change another, then soon you’ve gone so off piece.
Weight started moving again which is good. I’ve gone back to being 100% strict again which is needed as some of my dinners have been near 1200 plus calories.
Overall i’ve lost (to date) 20lbs which is crazy! I never in a million years would have thought i’d lose so much weight. I’ve guessing 4lbs of that will be water weight etc. so hopefully lost around 16lbs off fat. I should have done this for the T-nation challange!
Glad you got it sorted mate. Yer the bench can move a little if the floor isn’t grippy
Week 47/52 20th July Lower 2
Cutting - Week 8
An injured back friendly workout today, really didn’t want to go this morning.
leg curls - (10 seconds rest, 4 reps per set)
Warm ups
37kg each side x 24 reps rest pause
35kg each side x 24 reps rest pause
Seated Ham curls - just ramping up until failure
33kg x 8
40kg x 8
47kg x 8
54kg x 8
61kg x 8
68kg x 8
75kg x 6
Then did loads of mobility work for my back, very light RDL, hip circles, all sorts really.
Then more stretching and mobility work then went home.
I need to find an exercise to strengthen my lower back and hips and get really strong on it to protect my lifting future. Need to spend some time googling and reading t-nation i think.
Read about how Louie Simmons broke his back a couple of times and then invented the reverse hyper. Hopefully your gym has one, mine hasn’t.
…and I don’t want to sound like a broken record but from what I understand you STILL haven’t tried that trap bar in your gym! It’s used in rehab, it’s used on the elderly, and it’s used by strong-ass people who can no longer squat or deadlift. Just find 10 minutes to play around with it, high handles, not much weight. It could be your magic ticket. If it’s not, all you’ve done is wasted 10 minutes. If it is, you’re set up for decades of gains.
We’ve not got a reverse hyper unfortunately, but we do have a hyper machine thing but not sure if that offers the same benefit. I did plan to get (a year ago) to progress on those but my physio kept me off them for quite some time as that exact movement is what irritates my back.
As for the trap bar, I have no excuses but I’ll provide some. It’s not the movement I’ve avoided it’s just the time to set it up. There is the trap bar but no space, so I’d have to move like 2-3 benches out the way to actually use it. It’s also an exercise I’d have to spend a while warming up on so I don’t want to lose time at the moment.
I know that’s an excuse but I know that a RDL or back hypers I could get done in the time it would take me to wait for some space and then set up the trap bar.
Either way I’ve still got time to think about this as my back hasn’t settled down yet so I still can’t bend over yet.
That’s fair enough dude. Just remember that even if it takes longer to set up, you are hitting pretty much the entire body so the time cost is actually pretty efficient when you think about the time that could be required to hit all those groups individually. There’s a reason why TBDL is in so many coaches’ minimalist programs.
You should always do whatever the hell you want and what aligns with your goals so I don’t want to sound like I’m banging on about it. I’m just exploring the options with you.
Hope you work out some good pain-free conclusions for yourself for when your back has improved. Until then keep smashing it because this cut you’ve done has been pretty frickin’ epic so far.
Week 48/52 24th July Upper 1
Cutting - Week 9
Jordan Peters Upper/Lower
incline BB Press
80kg x 7 (5-9 target)
70kg x 10 (10-12 target)
Hyper extensions
x 15 (15-20 target)
x 15 (15-20 target)
x 15 (15-20 target)
Lat Pull Down
80.4kg x 8 (5-9 target)
73.4kg x 10 (10-12 target)
Close Grip Press machine
42kg each side x 7 (5-9 target)
37kg x 10 (10-12 target)
Laterals - on machine
40kg x 13 (15-20 target)
35kg x 12 (15-20 target)
Bicep Curls - palms up
14kg DBs x 12 (10-12 target)
14kg DBs x 12 (10-12 target)
French Press
16kg DBs x 12 (10-12 target)
18kg DBs x 10 (10-12 target)
Bicep pump curls
10kg Dbs
x 20
x 15
x 13 and a drop set
Tricep V bar pushdowns pump style
10 on machine
x 17
x 15
x 13 Then a drop set
Weight still at 215lbs this morning. Lets see about taking another pound or two off this week.
