Yep. What @simo74 said.
Beefcake is not easy, recovery will be a priority.
Short term goal: add a bit of size in the leg and top shelf (traps, chest, shoulders), look a bit bigger in a shirt- a goal of 80kg.
Long term goal - still the same, reach 2,3,4 plates in the big 3.
My thinking was the farmer’s walk is good for trap mass. Grip is a plus, I want to pull double overhand as much as possible. If this will impede recovery, I have no problem removing it.
I just thought that doing beefcake for squats and bench only might be a little easier on the recovery? Doing the current setup for deadlift has been a sweet spot for me. But yeah, if recovery is an issue, I’m all ears.
If you want to pull double overhand as long as possible, I suggest you learn hook grip as early as now.
I can’t remember the exact video, but the best I found was where your thumbs are parallel to the bar, as opposed to trying to hook them around (perpendicular) to the bar. Pad of middle finger over your thumb, index finger to lock it in. Joint of thumb should be sitting nicely in between the index and middle finger. Add some chalk, and it’s secure AF. Of course it’s gonna hurt at first, so use light weights and build up gradually. It won’t take long for your thumbs to get used to them.
I’ve literally never pulled mixed grip because I was so paranoid about assymetry so I learned hook grip as soon as my grip started failing. No regrets!
Thanks man. I looked into hook grip a while ago but never really tried it seriously. Maybe I have to go revisit that again.
LOL for me it’s the bicep tears. Damn gym fail videos.
I don’t know if it will be an issue or not, that’s going to be individual. Just something to watch for.
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Thanks man. I’ll give this a shot for a cycle and see how my body feels. Might remove the farmer’s walk as well if it gets too much
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Lol same!! That’s why I avoid Oly lifts like the plague. Can’t afford surgery here lol
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The farmers may not be a problem it will vary by person. I would maybe drop one of them and add in some single leg work. Maybe add bulgarian split squats to your non squat day and do 50 reps per leg. I do them holding dumbells because it helps my bad balance. I would try and do these in As Few Sets As Possible (afsap), when you can do them in 3 sets then up the weight.
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Thanks man. I’ll add that to the deadlift day
Deadlift:
210x5 245x3 270x11(PR) 210x8x2sets
DB Shoulder Press 40lb ea 12,12,12,9,9
Ss row 5x12
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Nice little rep PR mate, some good steady progress being made.
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Good PR man. I’m impressed you’re still progressing given the “life” pressures.
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I’m surprising myself as well man. I think the lesser frequency certainly helped.
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Remember mate, it’s a secret 
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Squats
145x5 165x5 190x5 5x10@145
Chinup 30 reps, lat pulldown 30 reps
Dips 30 reps
I was gassed by the end of the 5x10. A lot more work than it looks on paper.
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I’m glad someone else agrees with me. At around 55% of your 1rm you would think it would be a cakewalk.
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Yer those 5 x 10 really catch up on you. Especially if you try and keep the rests short.
I struggle with squats FSL 3 x 5, so I can’t imagine people doing 5 x 10
You’d be fine, the weight is a little lower so even when it hurts you can still finish it.
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