The truth is that ramping to a certain weight feels better because it’s easier. If I were to have done the SGSS workout that was planned then I was in for 3x8 with 225 lbs. I took the easy way out.
On the other hand, my squat sessions are about to turn boring. I’m going to do this same workout every leg day. I won’t change anything other than the reps at 255 and 285. If I’m feeling good then I’ll shoot for three reps. If I feel bad then it’s one rep. If I’m feeling awesome after a single at 285 then I might add weight and go again. I’m just hoping that over time, being under the bar consistently will slowly but surely build my squat back up to 350 lbs or so. I’d call that a win. It’ll be 200 lbs behind my deadlift but who cares LOL
I think this is key, as long as you can manage any mobility or knee or hip issues (I see to remember you having some problems in the past). If you take this really slowly you should be able to build up over time without issues and in 2 years time when you look back you will be surprised.
DEADLIFT
185 x 5
235 x 3
305 x 8 x 3 sets I have a little lower back fatigue, but these felt alright.
We had our monthly union meeting tonight and there’s always food. I ate like an ass again.Five sandwich halves, two helpings of pasta salad, and two giant cookies.
I was thinking about this a few minutes ago actually. I don’t quite understand why the advice for deadlifts tends to be low reps, low volume, low frequency whereas the advice fornstalled squats tends to be increasing frequency or reps or volume. I’m absolutely not doubting the approach, I’m just not clear why. I don’t think most people deadlift that much more than squat that it would change the whole approach to training.
I’ve changed some things so I wanted to clarify what I’m doing.
I’m doing actual SGSS for deads. I’m following the spirit of SGSS for my main push and pull movements except I’ll be doing sets of 10, 8, and 6 instead of 8, 5, and 3. I’m doing 5/3/1 Training Maximally for squats and just kind of winging the rest of leg day. Clean pulls will be there most days but I’m not sure of the progression. So there you have it; clear as mud.
INCLINE
145 x 10 x 3 Barely.
DB BENCH
60 x 8 x 3 Supposed to be sets of 10 but apparently the jump from 55s to 60s was too much.
INCLINE CABLE FLY
40 x 10 x 3
REAR DELT CABLE FLY
30 x 16, 15
30 x 15 + 20 x 20
HIGH INCLINE SMITH PRESS
(Basically my Smith OHP from now on.)
95 x 15, 12, 10 Not sure on the progression here. I just went for fatigue today but I might do the SGSS progression with these.
DB LAT RAISES
15 x 15 slow eccentric
15 x 15 + 10 x 15
OH ROPE EXTENSION
100 x 12, 10
100 x 7 + 80 x 5 + 60 x 5 + 40 x 5
Deadlifts are generally significantly harder to recover from. Part of that is because there is no eccentric portion to generate a stretch reflex. They also arguably involve more muscles than the squat because of how large a role grip plays.
Exactly. Why, I don’t know but I suspect it is at least partly because there is no stretch reflex. That’s why the jump cue is so helpful, you generate some small degree of stretch to initiate the lift.
DB PULL OVER
70 x 10 x 3 superset with CLOSE GRIP PULL DOWN
160 x 10 x 3 sets
INCLINE DB CURL
30 x 13, 8, 6
This took about 30 minutes. Short and sweet. This workout seems short compared to my push day, but I can’t think of anything it’s missing that’s not already covered by something else.
Haven’t been in here for at couple of days J.
Gonna be great to make a gym for cops.
I’m sorry to say but you have to get treadmills, rowers, airdynes/bikes.
And a rack maybe 2 if you can find the space and a cable station
I felt great great today. So what did I do? Cut it short.
2 LAP DYNAMIC WARM UP
SQUAT
45 x 5
135 x 5
165 x 5
195 x 5
225 x 3
255 x 3
285 x 2 First time hitting this for a double.
DEADLIFT
205 x 3
255 x 3
305 x 8 x 5 sets Felt so good that I panicked a bit after set five. I thought I misloaded the bar.
HANG CLEAN PULL
255 x 5 x 3
HANG POWER CLEAN
135 x 5 x 3 sets I’m going to move slow on these. I’m catching the bar completely upright because it’s so light. I could feel my shoulder - no pain, but there was some sensation there
I’m going to have to baby it. I’m getting close, though!
Well, I’m doing Training Maximally from Jim’s second book. I think the book says to do:
40% x 3-5 reps
50% x 3-5
60% x 3-5
70% x 1-3
80% x 1-3
90% x 1
100% x 1
Joker Sets if you’re feeling good.
I just looked back to when I was doing that to find the exact reps. I thought it was 1-3 reps at 90 and 100%, too. Oops. Oh, well. I’ve been pushing for triples at 90 and 100%. I was planning to increase the weight once I achieved that. I guess 285 is my TM but I’ve just been using 30 lb jumps for easy math.
It’s 5/3/1 so max is still less than max. This squat session is way easier than the SGSS sessions. If I hit my goal if triples then I’m only doing 12 reps at or above 70% of my TM twice a week. I’m supposed to do 24 and then 40 reps at 70% and above on SGSS.
The rep ranges of 3-5 and 1-3 allow for some self regulation, too. I was doing this for squats a few weeks ago (before SGSS) and I only did 255x1 because it felt like crap. It’s been feeling good lately so maybe I’m making progress.
Five sandwich halves, two helpings of pasta salad, and two giant cookies.
