In all seriousness…outstanding, man, simply outstanding.
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Haha, thanks man! In all seriousness it’s just hard work and genetics.
I’m trying to get to a 225 OHP at my current BW (or close to it), now that would be outstanding!!!
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Used lifting straps for the first time!
COMPLETE GAME CHANGER!!!
I’m so stupid to think straps were for weaklings. Even beginners to use these. High volume deadlifts here I come!!!
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They change the game totally hey, I used them for the first time ever a few weeks back and found them awesome too.
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DEADLIFT (w/ straps)
365x8
365x8
365x7
365x6
365x6
BENCH PRESS / CHIN-UPS
235x8 / x12
235x8 / x12
235x7 / x12
235x6 / x12
235x5 / x12
FRONT SQUAT
285x8
285x8
285x8
285x6
285x6
RUN
1 Mile Run
CURLS / LATERALS
100 reps each
So I’m basically using double progression now. Sticking to a weight until I can get to 5x8 by it and then will add 20lbs and will go down to 5x3 or 5x4 and build back up. This way I stick with the same weights for a while (4-8 weeks) and really master them. Also like the fact of adding reps before weight. I think I am getting much stronger this way even if my top weights are not as heavy right now. Basically periodization without being periodization I guess lol.
My trick is hitting 5x8 for a certain weight 2 workouts in a row before adding the 20lbs. This will ensure I can actually hit 5x8 vs just having a good day. Different lifts will build at different times, but I think it’ll all balance out at the the end.
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This is a very valuable understanding. Glad you were able to reach it. You will unlock a lot with this.
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Do you use them for mostly deadlifts and rows?
Today with deadlifts my deadlifts felt WAY easier. Ran a bit out of gas (more due to conditioning recently), but the grip wasn’t my limiting factor. I could keep pushing and felt my hams/glutes/back doing all the work vs worrying about my grip slipping. Especially since I only do double OH grip exclusively.
I use them for all sorts of back work. Deadlifts, different variations of rows, pulldowns, etc. I’ve used them on farmer’s walks as well. Pretty much anytime I don’t want my grip to be the limiting factor.
So my only question with this is what do you do to build your grip then?
For example: Deadlift, if I can do 405 for 5 sets of 8 with straps what would I have to do to be able to do it without straps? Just build a bigger deadlift with straps or just keep doing heavy rows, lots of chins and farmers walks?
Basically I want to get to a point where grip won’t be the limiting factor for heavier weights?
I just want to make sure that I don’t use the straps as a crutch vs using them to actually just get stronger.
Captains of crush grippers held closed for time, and barbell/axle double overhand holds for time.
The last one is super easy. At the end of your deadlift workout, take a plate or 2 off the bar, pull a rep, and hold it until you can’t. When you get to 90 seconds, up the weight.
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Thanks man, will have to give that a try next week!
SWIMMING
60 Minutes of both swim sprints, easy swims and just doing some laps. Nothing works my lungs harder than swimming!
Question for anyone following along.
Since I am doing a squat/push/pull/hinge setup, are there any accessory exercises that you guys feel I should add to maintain balance?
MONDAY
Back Squat
OH Press
Pendlay Row
Weighted Back Ext
WEDNESDAY
Deadlift
Bench Press
Chin-Ups
Front Squat
FRIDAY
Back Squat
OH Press
BB Row
RDL
I’m thinking what I should add is lunges, ab work, curls, dips, and a weighted carry.
Any advice?
IMO, this is where a pic would be helpful. With the weight you are moving any “lagging” body parts should be noticed.
Unless you are competing I would not worry too much about balance. Keep hitting those compounds and everything will be “balanced” enough. I would add in the accessory work in the areas you would like accentuated. If you just want to look good and built even in a t shirt you could add laterals, upper chest work, triceps, traps.
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Now that is one area I am def lacking. Thanks man you are right. I feel like my body looks balanced, but as the weights go further up didn’t know if I’d be missing anything. I def have the benchers chest though. Chest looks much better in a shirt than without lol.
BACK SQUAT
405x3
405x3
405x3
405x2
405x2
OH PRESS / BB ROW
155x8 / 245x10
155x8 / 245x10
155x8 / 245x10
155x8 / 245x10
155x5 / 245x10
BACK EXT / AB WHEEL
5x15 each
SPRINTS
5 - 40 yard sprints
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MUAY THAI
45 min sparring
CURLS - 100 reps
LATERALS - 75 reps
BAND PULL APARTS - 200 reps
A bit late here, will try those BB deadlift holds to up my grip strength.
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Curls lots of curls helps on everything. Nah just joking.
You just said the most I would have suggested. I might suggest some shoulder stuff. How about some explosive movements like SGHP, cleans, OLY stuff.
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DEADLIFT (w/ straps)
365x8
365x8
365x8
365x8
365x8
Going up to 385 next week and will stick with it until I can do 5x8 @ 385 w/ 1:30 rest between sets
BENCH PRESS / PULL-UPS
235x8 / x12
235x8 / x12
235x8 / x12
235x8 / x12
235x8 / x12
Going up to 255 next week and will stick with it until I can do 5x8 @ 255 w/ 1:30 rest between sets
FRONT SQUAT
285x8
285x8
285x8
285x7
285x7
RUN
1 Mile Run
NOTES
I’m loving my new programming. I feel motivated when I’m in the gym and my progression scheme is super simple. It’s get to 5x8 at a certain weight and then bump it up 20lbs and start again. Plus I feel like I’m getting stronger even if I’m not handling on top weights all the time. I think because of my short limbs I respond very well to compound movements, I don’t need a lot of variation to stay or get strong.
Genetics determine your ceiling, but simple consistent hard work will determine your floor. I don’t know if anyone has said that, but that’s how I’ve been feeling lately.
BTW if anyone is interested in what the secret to my gains are I think I found out. It’s eating a lot of lentils lol. Packed full of carbs and proteins and are delicious over rice!
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