I would say this is probably the most submaximal I’ve gone in awhile. I don’t feel any weaker (yet). I feel great overall, much less beat up. I will eventually start ramping up to heavier weights in the next couple months, but the deadlift is taking a backseat for the rest of the year. I’ve pulled rounded ever since I’ve started pulling and I’d like to be at least training flat backed to take some of the strain off the low back. Seems to be working so far, time will tell.
I’m interested in seeing how it goes.
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interesting article by Sam Byrd on submax work and how he set the ATWR using submax programming.
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@kckfl349 thanks for the link man this was a major eye opener. Such an effective way to gain strength while avoiding injury. Encouraging to see that this kind of progress is even possible without going heavy that often. I wonder why more people don’t do it? Also, is this effective for beginner/intermediate lifters such as ourselves? Has anyone else really given this style of training a go other than sam and seen real success?
That was a great read. I’m definitely looking more into submaximal training.
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@idontbrag123 I think lifting and getting stronger is pretty simple you know… As long as your providing an overloading stimulus that you can recover from your body is going to adapt by getting stronger. Whether thats using overload with submax weight or even linear progression and slowly increasing weight over time, your gonna get stronger. I know Ed Coan pretty much followed the same style programming for years and hes the GOAT of powerlifting lol
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Then you should ramp up the weight, feeling great and not beat up is such a bad thing… a bit of irony could be found here.
I’ve been doing submaximal work for the past 10 weeks or so, I’ve never felt better, I’m sleeping like a baby, looking and feeling much better.
Keep at the sub max weight for a period, then do a deliberate peak over a 6 - 8 week period building weights slowly. The log will just be a repeat of did the sets and reps, no PR no strong lifts but every now and then there might be some PR’s and you’ll be lifting heavy weights with ease.
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@mortdk yep this is exactly the plan now. Lots of submaximal stuff until January, with a 6 week peak for a meet at the end of February, if all goes to plan
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First real shit session in awhile. Definitely the terrible sleep the past two days taking its toll. Need to get dialed in.
Tempo squats
5x5x235 felt like death, staying here until it becomes easy
Bench
5x2x235
2x8x195
Still widening the grip slightly, felt decent. Arch is looking better.
Facepulls
4x8
Dips
2,4,6,8,10,10,8,6,4,2
Feeling better today. Hamstrings feel much stronger than day 1. Rdls increasing fast.
Rdl
2x5x245
5x275
15x275
Pullups
2,6,7,7,6,4,4
Reverse hyper
4x8 w. 35lb plate
8xbw
Lateral raise
4x8
Seated row
4x8
Bicep curls
3 sets to failure
Planks
Ab rollouts 4x6
Squat
4x2x325 felt explosive
2x8x225
Bench
5x5x205
2x8 close grip tng
Facepulls
4x8
Incline
2,4,6,8,6,4 w. 135
Lateral raise
5x8
Planks
Ab rollouts 4x6
You doing your own programming?
Yea I’m trying to push the bench and squat while keeping everything very submaximal for deadlifts to give my low back a chance to recover. Blasting weak spots such as my delts and hamstrings has been a theme of this routine as well.
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Real terrible session today, killing myself with the lack of sleep. Felt super weak on deads, changed it up and went for some rows at 225 and the bar started slipping out of my hand after the 3rd rep lol. Called it there but I’ll be back in tomorrow to make up for this. Back feeling solid on the plus side.
Deadlifts
4x2x315
2x365
3x1x405
Went back to the gym after class because the previous session was eating away at me. Much better this time around.
OHP
5x5x125 failed the last rep
Rows
5x5x215
Reverse hypers
4x12 bw
Lateral raise 5x8
Deadlift round 2
3x2x315
3x1x365
2x1x415 felt solid, most I’ve done with the new flat back style
you ever try using straps for rows? when i do back, i always deadlift first, rows second, and my grip is usually fucked where i have to use straps for them.
I haven’t actually. Definitely something to consider if I ramp up the deadlift volume, but right now these are a decent portion of my grip work so I’d like to go strapless as much as possible.
Paused squats
5x5x235
Bench
5x135
5x185
3x225
4x2x245
2x6x195
Rear delt raise
2,4,6,8,6,4,2
Dips
2,4,6,8,10,12,10,8,6,4,2
Planks
Ab rollout 6x6
Great session today, coming off of a 9 hour sleep. Big beltless PR, neutral back style as well. Came up fairly easily. Definitely felt my back starting to take over at the end so didn’t push it any further.
Deadlifts
5x135
3x225
2x315
1x365
1x405
1x435
1x455
1x475 beltless PR
Rdls
4x6x245
Pullups
2,7,7,7,7,4
Reverse hypers
4x12 w. 25lb plate
Lateral raise
4x8
Seated rows
4x8
Bicep curls
4x6
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Squats
5x2x335
2x8x235
Bench
1x245
1x275
5x5x205
2x8 close grip TNG
Incline dumbbell press
4x8-10
Facepulls
5x8
Planks
6x6 ab rollouts
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