I think he was just throwing out different ideas.
Did you read this article, @flappinit? It’s a progression model for suffering (aka intensification sets).
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I don’t mind landmone rows. In saying that they can be a bit dicky on the elbows.
1 arm BB rows are pretty nasty, especially on the lower back
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Single Arm Standing cable rows (d attachment). The range of motion is so large and the stretch is insane with the cable. Pause at your chest/lat, squeeze mid back. Awesome.
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I like these because you can ever so slightly rotate at the top for an extra stretch and the bottom for an extra squeeze. Unilateral stuff is sweet. Except for the whole pain and suffering thing.
@Frank_C yeah I read that, I think someone posted it in the junk volume thread. Great article.
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I think if there’s anyone around here who would program and progress on painful sets then it’d be you.
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2.16.20 Daily Dose Day #44
RFESS
BW x 15
DEADLIFT
185 x 5
235 x 5
275 x 3
335 x 5 singles
New record of 6:19.
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2.17.20 Daily Dose Day #45
SQUAT
135 x 5
165 x 5
195 x 5
225 x 3
255 x 1
285 x 1
My left hip flexor has been tight lately. The only change to my training is squats. I’ve been wearing my Chucks and using a wider stance. I went back to my squat shoes and a narrower stance today. Every set felt easier but I still had the tight hip flexor. Hopefully this doesn’t hang around. The other cause could be RFESS. I might be putting too much pressure on my trail leg.
SNATCH GRIP DEADLIFT
245 x 5
335 x 5 singles
Today is actually chest day.
INCLINE
115 x 20
135 x 10 x 3 sets
DB BENCH
60 x 10, 8, 7, 7
CABLE FLY
40 x 10 ea (Dirty 30 style)
50 x 10 ea (Dirty 30 style)
50 x 12 + 40 x 8 + 30 x 12 (regular reps, drop set)
INCLINE DB CURL
30 x 15, 10
30 x 5 + 30 x 10 regular hammer curls
ELLIPTICAL
14 min interval, L7/14, 1.4+ miles
My legs are tired for some reason.
It is finished! That wraps up The Daily Dose of Deadlift program. I’ll take it easy with my lower body for the rest of the week and then max on Friday or Saturday. I did squats today because I didn’t want to do them later in the week or wait too long between sessions.
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Good luck!
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Yea definitely good luck for max out, excited to see the results, might try it myself at some point, looks interesting!
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Good luck. We’re all…pulling…for you.
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2.18.20
No training today but I had PT this morning and she kicked my rear. I don’t even want to raise my right arm.
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Well Done J, you actually finished a program without altering it.
I’ll be sitting here holding my breath to see where it puts you.
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Good luck on the max attempt man. Eat big the night before and get plenty of sleep. You got this!
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Hey! I ran SGSS all the way through, too! 
I don’t think a few days off is considered a peak so this will be a gym max as opposed to a peaked max. I’m not too worried about a perfect approach in terms of eating, sleep, etc. It’s just another day at the office. I know I have 500 because I pulled that 465 with a stiff bar a couple weeks ago. I’m hoping to get closer to 550 with the deadlift bar. It’s going to be tough to not go for a legit PR instead of settling for my goal of 500 lbs. I guess you could say things have been going well since I’m thinking about bigger numbers than my initial goal.
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Good luck man. Looking forward to seeing the results.
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Just make sure you take it easy on the 100+ lb jumps when you get up close to there, haha.
2.19.20
Nutritional Update
I’ve been attempting this whole intermittent fasting thing for about a week. I think I’ve managed to hit “the window” on all days with the exception of one. CT wrote an article about it and pointed out that the window is actually only about six hours because it takes a couple hours to digest your food. That means that if you eat at 8pm then you’re not “fasting” until 10 or 11. I’m limiting myself to seven hours because I just don’t care. Who says 16/8 is superior to 15/9? No one.
I can’t really report about how it’s going because it’s only been a week. I think I’m finally getting used to the new eating schedule so my body is a bit less hungry in the morning. Weight is the same (between 221-224.9) because I continue to have very little self discipline. I’m eating more junk than I should because “I have extra calories”. That’s the dangerous side of this eating approach. It is not hard to overeat in that seven hour window. Yesterday I had Chipotle for lunch. I had the burrito bowl (rice, beans, fajita veggies, double chicken, light cheese and light sour cream. As soon as I got back to my car, I ate a 300 calorie protein bar because I was still hungry. I was still a bit hungry after that. That “meal” was close to 1100-1200 calories. I’ve also been trying to limit my carbs which has resulted in eating more during my eating window. I’m not sure this is going to accomplish anything that regular eating doesn’t already do.
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When I’m doing chipotle or the like, I have found that my enjoyment of the dish doesn’t decrease when I leave off the sour cream and cheese. This on turn saves me about 200 calories. Just food for thouggt
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If I care about calories then I leave it off, but I really enjoy the creaminess it adds to the dish. Lunch was at like 3pm and I hadn’t eaten a thing until then so I could afford to eat more. My point was pointing more towards the fact that I ate 1100-1200 calories and wanted more. It’s easy to still hit maintenance or even go overboard in the small feeding window.
There’s part of me that would be fine with eating a normalish sized dish, but the other part of me realizes that I need to get 200+ grams of protein in two feedings so I have to eat more.
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Daily Dose Day # … Wait..
It was really weird to not deadlift today.
UNDERHAND B. O. ROW
135 x 12
155 x 10, 10, 12
DB MEADOWS ROW
Yes, this worked just fine. Silly landmine.
50 x 10
55 x 10
60 x 10
DB PULLOVER
60 x 12, 12, 12
CLOSE GRIP PULL DOWN
150 x 10, 10, 15
I screwed this up and talked too much between sets. I didn’t generate enough fatigue.
WENDLER ROW
235 x 15, 15 sec stretch, 15, 15 sec stretch
SMITH SHRUG
165 x 10
165 x 15
I’ve determined that this is basically the same thing.
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