8/26/16
Bench again day 2 week 1
285X3 for 6 sets, had issues keeping hips on bench
curls and rear delts
Got deadlifts and squats today.
That brings up an idea I’ve had knocking around: how would training ONLY SGDL for a while work?
I was thinking in terms of how after five 531 cycles my DL stalled mainly because I wasn’t recovering so well and by then my TM was edging my all time PR.
Obviously SGDL would have a much lower TM so maybe a few cycles of that might see regular DL go up? Just a thought.
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8/28/16
Bench week 1 day 3
285X2 for 6 sets, didn’t have chalk so I was having issues keeping my shoulders pinned
8/29/16
warm up then
high bar 3 second pause beltless squats
45X a bunch
135X3
185X3
225X3
275X3
315X3
345X3
365X3
conventional stance good mornings
245X5
245X5
245X5
bent over rows
275X9
275X4
275X2
shrugs
315X10
315X5
315X4
single leg back extensions
bwX12 per side
bwX11 per side
bwX4 per side
I’d say that it would be worthwhile, perhaps do some singles with your deadlift at like 60% to keep your form ingrained. If you are lacking in grip, the transition from about shins to above the knees, upper back strength, or floor strength then it’ll probably carry over well. I like movements like the snatch grip deadlift for their ability to get a desirable training effect while majorly cutting the weight I need to lift to get a training effect. You cannot get stronger if your body doesn’t recover.
Also another thing for the deadlift I like is doing reps ( I think you mentioned you disliked them though), I’ve always had progress from incorporating a lot of rep work in with my deadlifting. Sets of 6, 8, 10, etc either to a max of that, or a max amount of reps at a weight. Again it gets a training effect, and lets you go all out on deadlifts without burning yourself out.
Been really shitty at logging my work.
9/12/16
ME deadlift day
beltless deadlifts with shoes
135X3
225X3
315X3
365X3
405X1
435X3 all time beltless PR, and hit my goal a few weeks early
good mornings
245X7
245X7
245X7
seated rows
200X8
200X8
200X4 my back was killing me at this point
about a 10 minute rest to cool my back down then
shrugs
315X15
315X6
315X4
single leg back extensions
bwX15 per side
bwX12 per side
bwX4 per side
extra workout in the morning:
ran a lap to warm up
glute ham raises and ab pull down supersets
bwX6, 100X5
bwX6, 100X5
over head press 95X30, I told someone I could do this. Ended up doing it.
If anyone is wondering why my extra workout is so weird, it was because I had a strength and conditioning class (people were being shown lifts today, so that ate up the class period) and the lap was mandatory, and the rest was getting some work in I needed/fun without beating myself up for the deads.
Oh yeah, it looks like I’ll have to start using deadlifting socks, because I’ve managed to accidentally kill off all of the hair on my shin on one leg, and the skin that was being protected by the hair. So deadlifting causes my shins to bleed now, which obviously isn’t good on barbells that don’t belong to me.
9/13/16
bench
285X2 for 6 sets
pull ups
bwX8 for 6 sets
Weighed myself just to see where I am at. Scale said 205, I have no idea how I gained 10 pounds.
Grass hockey shin guards. Best thing ever.
9/14/16
Extra workout
sled rope drags
1 plateX2 trips
2 platesX2 trips
3 platesX1 trip
4 platesX1 tirp
Had one of my friends hit the sled with me, it helps me stay accountable (I have to beat him every time somehow), and it gets him so heavy work in so it’s pretty good.
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9/15/16
Split up work in AM and PM sessions because of weightlifting class. I don’t want to ever use their benches so:
EZ bar reverse preacher curls
70x10
70x10
70x10
Face pulls
70x25 for 4 sets
Lat pulldowns
200x10
200x10
200x5
I am going to have to tie my training partner to the weight stack to go heavier, or something.
Pm session:
Pause bench
300x5
TNG bench
300x5
I’ll be glad when this program is over, and I can reap the results from it. I am not sure how many more weeks of benching three times a week I want to do, especially of straight sets. This program probably would be destroying my elbows, and shoulders if my upper body’s joints and soft tissues weren’t built like a tank.
I’ll have to try them out if my shin issue doesn’t go away with deadlifting socks. Like I honestly don’t care (aside from a medical safety standpoint) if I scrape, or bruise my shins and legs on the barbell, or tear calluses. It takes a lot for something to be painful for me. It is just that reopening wounds twice a week against something that probably is less than clean isn’t a good idea for a long time, nor is losing blood all the time if it goes on for long enough,
That’s my main concern. I usually forget the pain by the time I hit my heavy sets, although it does seem to affect my setup at times.
Missed logging a few sessions, nothing important to be honest aside from 405X3, 425X2 beltless sumo deadlifts, I think it ties my belted PR or beats it (IDK), and was done without chalk which was a bitch.
9/20/16
Some pre- TNT comp pause benching
320X4 for 4 sets
lat pull downs
3 sets full stack
Didn’t have enough time to do biceps at the gym, or at home so I called it there. Left after school to go to an AC/DC concert, it was pretty damn good. Unfortunately they didn’t have their original vocalist or a real long term replacement so they borrowed Guns and Rose’s vocalist. One of their guitarists also quit after the concert, so that just leaves Angus Young, so IDK if they will ever tour again.
Luckily it seems like my shins have recovered enough somehow that I don’t need them. Either that, or sumo deadlifts just don’t aggravate my shins as much/scrape against the same skin as conventional.
That is certainly what happens to me.
I found that just using long socks gave me enough protection while deadlifting.
Although I haven’t deadlifted as half as much as you do.
tweet
Broke my school’s bench record for fun, hit 355 paused, 370 for an easy touch and go, missed 380 because I didn’t rest enough, and because I wasn’t in the right state during any of this benching on a Monday morning.
9/28/16
ME deadlift day
worked up to 340X3 snatch grip deadlift
snatchgrip SLDL
240X5 for 3 sets, tore my first callus on the last set
some one arm pull up practice
3 second pause shrugs
295X7
295X5
295X5
reverse crunches
20X8
20X8
20X8
dragon flags with hip off bench
bwX7
bwX4
bwX3
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Well, sounds like something is going right so that’s nice haha.
You’re a strong bencher (and squatter.)
Holy hell! Nice work brother. Nice work.
Thanks, the bench is my thing, which is silly looking back on it being my worst lift for the longest time, proportions (I have like a wing span that is 3 inches longer than my height) , that whole bit. I’ve taken a tiny bit of a deload after stuff getting hectic, and I managing to tear a callus and give myself a blister on the same hand. My strength seems to be even greater now that the fatigue is gone.
@strongmanvinny2: Thanks man, I try. If only my deadlift got the memo that I’ve already pulled 5 plates a long time ago.
@Benanything: Thanks, just many years of hard work, and people sometimes telling me why I am a dumb ass.