Looking back at the last few weeks on the log I’d keep the 3rd set (of TBDL) personally. I’d also try and reduce any other lower back type stress exercises that same day so chest supported rows fit that bill.
But that’s just me and I do have a glass back.
Yeah, I’ve been apprehensive to drop the 3rd set due to the wonderful progress I’ve been getting, but I believe it to be the reason I messed up my timing of the deload. I burned out quite quickly as I feel that’s a lot of volume when doing that third set when I’ve already done the first two sets for close to maximum reps - I also do a couple of sets of RDLs with 130kg+ earlier in the week.
My lower back actually feels great. I’ve already been doing no other exercises that day that involves the lower back, the chest-supported rows are awesome and completely remove the lower back, but it’s coming to the point I need to think about rotating them out for a short while.
One more thing, one of the most important things for me is I enjoy the workout and that 3rd set is just not fun lol. I’m being a wimp there I know. There’s also been a couple of complaints about the noise which has probably got in my head a bit - old biddies doing their 10kg leg presses and 20mins on the elliptical at a snails pace. I’ll be in the gym in a couple of hours.
03-02-2023
TBDL
200kg x 7 (PR)
180kg x 11
TB Pendlay Rows
105kg x 6
105kg x 10
105kg x 11
105kg x 10
Weighted neutral chins BW + 2.5kg
12ish, 9, 7
Leg Press
160kg x 10
160kg x 8
160kg x 11
Leg curls
60kg x 13
60kg x 12
60kg x 12ish
Two more PR sets on the TBDL. That extra rep on the second set I wouldn’t have gone for if I knew I had to go for a third so I see pushing that second set a bit harder as a positive. I gotta say, it was so much easier mentally knowing I didn’t have a 3rd set coming and I felt so much more energy in the rest of the workout. By the end I was actually feeling like I could have done more! Usually it’s a slog I can’t wait to get out of.
Being as I already had the bar there, I went for Trap Bar Pendlays and after a few feeler sets, they actually felt pretty good. An amazing squeeze at the top due to the neutral grip. My form got better as the sets went on and I felt like I had wings as I left the gym. I usually do chins straight after deadlifts but obviously switched things around this time. I was gonna stick to BW chins but my mental concern was if I drop reps because I’m doing them last for a change, so on came the +2.5kg. Results were good, dropping a rep on each set with +2.5kg added is still progress in terms of double progression so that’s awesome.
I was able to push harder on leg presses because I had more energy which is also great. Good session.
Awesome PR’s.
To be honest I think two balls out sets on most compounds is plenty.
outstanding. congrats.
Thank you both!
For sure. If minimalist 5/3/1 can get away with just 1 all out set, 2 can definitely be enough, especially for deadlifts, and especially as you get stronger! Feeling so energized right now despite the PRs. Losing that set makes me feel like I could have done more - maybe I’ll add something like shrugs to this training day. Not yet though, will see how this plays out in the next month or so.
I’m just trying to imagine how this would work, might google it.
I don’t think it’s wimpy to make adjustments based on fatigue, especially when you know deep down you’re a very dedicated lifter.
It’s a different situation when you barely workout and make excuses for everything. You probably know your body quite well!
I can’t pretend I’ve done a lot of straight-bar pendlays, but it’s very much the same. I think there might be a couple of benefits too; less lower back strain, more natural shoulder retraction, easier to alter the back angle if you want to pull with shoulders higher than hips. Don’t need to worry about knees so much? I dunno.
If the logic from snatch-grip deadlifts carry over, maybe the wider grip gives more lat engagement too. I don’t believe you can really go wider on straight bar pendlays without range of motion going to shit. There’s probably some negatives but TLDR: Trap bar rocks.
N’awww. I just got called a very dedicated lifter. 
Genuine smile on my face here. Maybe it’s obvious that I am based on my consistency over time, but from where I started it’s still a nice thing to be called. I’m still not quite used to not being the stick insect guy anymore.
I was still progressing and one of my number one rules is “If it works, don’t fix it”. I’m always trying to evolve things over time though so I guess I shall see how it plays out long-term. It was just nice to enjoy the rest of my workout without it feeling like I need to lie down for the rest of the day.
Your workouts, knowledge and consistency supported by some good weight on all the lifts means you are a dedicated proper lifter.
Ah man, I love this place. So many like-minded people just wanting the best for eachother.
I am so thrilled that I started a log here, and little did I know at the time it would be such an auspicious to do. I push my gratitude in the direction of you guys who pop by, and I am glad that I get to follow along with your journeys too.
You are, without question, an outlier… lol
Well, stranger things have happened and in my opinion - veggies are MAGIC!!! So, there might be something to this. 
I cook my Brussels with bacon, sage and nuts. Initially par boil them and then fry them off in a pan with the extras.
Super yummy but not so sure they are that healthy.
Planned to go in to do an upper today but last night was horrible. I’ve had about 20 minutes sleep. Ate a lot of crap the past few days as been to a couple of events so I turned into an insomniac in pain. Tossed and turned and burped all night.
Had a tournament for the girls I coach today. Can’t believe I actually turned up but somehow I got through it.
06-02-2023
Seated OHP
60kg x 4
54kg x 7
48kg x 10
Incline 15° DB Bench
36kg x 7
36kg x 7
36kg x 7
Lat raises
10kg x 14
10kg x 12
10kg x 13ish
Machine Chest Press
85kg x 13
85kg x 11
85kg x 10
Rope pulldown
30kg x 14
30kg x 12
30kg x 13
Ez bar curls
40kg x 12
40kg x 10
40kg x 9
Thought that with the no sleep Saturday and some extremely low calorie days, now would be a good time to swap the two main movements of the day. Not as strong as I wanted to he but it is not surprising at all given the weekend that I had. Somehow still managed some +1s and +2s over the rest of the workout though!
That last post was actually yesterdays workout I didn’t have time to post. This was todays.
08-12-2023
Squat
132.5kg x 5
120kg x 9
RDL
135kg x 8
135kg x 8
Narrow pulldowns
80kg x 12
80kg x 12
80kg x 12
Leg extensions
70kg x 15
70kg x 13
70kg x 12
One-arm dumbbell row
40kg x 8
40kg x 10
40kg x 10
Some of you may notice I didn’t do my 3rd set on squats. Due to my digestion and my gut really needing a rest I have decided to bring forward the cut but only do 3 weeks as opposed to 4. This means I have done a 9 week bulk with a 3 week cut which keeps me in the 3:1 ratio I want to stay in.
Only had 1300 calories yesterday so a good session really. Got my progression from my last session and more. Gained a ton of reps reintroducing the close-grip pulldown. I’ve swapped out one-arm cable rows for one-arm dumbell rows as I believe I can spend the next 3 weeks making sure my form is solid and progress neurologically before upping the calories again.
I’ve started doing one arm db rows on an incline bench as per the dr Ruskin recommendation. It feels great for my form.
@QuadQueen, i’m doing a 3 week cut now that I may end up extending to 4 weeks. I am going quite aggressively, hopefully this will give my digestion a break and help a little. Do you have any ideas for elimination? No gluten, no dairy, no fruit, no red meat? I’m gonna pretty much be eating just chicken, rice, and kale, carrots perhaps?
09-02-2023
Bench
100kg x 5
90kg x 8
80kg x 12
Seated DB Press
28kg x 8
28kg x 8
28kg x 7
Weighted Dips 20kg
9
8
Pushups
26
Machine Shoulder Press
45kg x 9
45kg x 8
45kg x 7
Overhead triceps extension (rope)
27.5kg x 9
27.5kg x 7
Cable curls
30kg x 13
30kg x 12
Expected to lose reps across the board as I am in a very aggressive cut, so no surprise there. I’m aiming for around a 1200-1500 calorie deficit. The last few days have been around 1400… 9lbs loss in 3 weeks would be awesome but may end up at 7-8lbs which I’ll still be happy with.
It’s always gonna be a bit of a mind messer feeling that you’re losing strength, but previous experience shows me as soon as I fill back up on carbs it comes right back. Then it feels like you’re somehow cheating as you feel more anabolic than ever.