Heck yeah, I’m glad you finally found the lifts you’ve wanted!! What grip did you use for the wide cable rows?
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Overhand with the lat pull down bar. It feels easier to keep my elbows high with overhand grip. The meadows rows with supination were good, too - another Paul Carter gem. The supination fully shortens the rear delt.
8.14.20
I don’t think I’ll be training today. It’s squat day. I have an appt at 0930 and have no desire to train before that. My back wouldn’t like the early morning loading.
I’ll finish my appointment at 1030 and be home by 11, but I work my part time job at 1230. I will have to squat tomorrow…and do conditioning. It’s going to be a rough session.
I also have a plan for next week. It’s week 12 of my training - the final week. I’m going to do Advanced 5/3/1 for squats tomorrow (5x1 @ 95%). I’m considering doing the same for deads which would be 5x1 @ 465. The other option is 5, 4, 3 with 385, 405, 425. Either way, I’ll skip deadlift day and max on deads next Friday.
I felt great the last time I skipped my squat day (which includes some deads, too). I’m hoping to have that feeling again next week by pushing deads back to Friday.
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Final week? Feeling great? Why not go crazy and do some 1RMs or 2RMs on the big lifts? 
I always do on week 12. I can’t help myself and I only do it on deadlifts now. I use the 12 week SGSS progression to build to new weights and then set a PR in week 12.
After this round, I’ll switch to the Advanced 5/3/1 program for a bit. Instead of the usual 5/3/1 progression, it’s 5x5, 5x3, and 5x1 with 75%, 85%, 95%.
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Have you thought about doing squats every other week and alternating them with a different movement?
Nice I want to see you pull 500+
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No. What other movements? Front squats are out. I don’t have an SSB. I guess I could try Zerchers. If you’re referring to single leg stuff then no thanks!
I won’t disappoint you!
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Wouldn’t be the worst idea. I don’t like them (personally) as a main movement, but as a supplemental/accessory to strengthen your quads and back they’d be pretty solid.
I know I found alternating squats every week was a good way to minimize fatigue, but keep my strength present.
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My fatigue is fine. The longer I wait between sessions, the worse my soreness is. I’ve been slowly widening my stance because I’m stronger that way, but it wrecks my hamstrings and abductors for days. Go figure, the guy who loves to deadlift feels stronger by squatting in a manner that uses more posterior muscles.
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Any thoughts on box squats? I know I mentioned belt squats before too: might answer the mail here.
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No box…yet. I’m good with squats. I can do a little work. I just can’t/won’t focus on them and do extra work to improve quickly. I’m going to really test Jim’s work with a bare minimum approach.
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If you have bumpers, you can stack them to make a decent box. Box squats are one of those many movements I keep meaning to come back to and never do, haha. Bare minimum is a great way to go about it. I keep having the urge to simplify.
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I’m sure you’ve seen me share it but I found Advanced 5/3/1 in Beyond and I can’t believe more people aren’t doing it. It’s low volume by my standards and there are no AMRAPs. The supplemental work is 3x5 @ 75% and it’s optional!
The only downside is that sometimes doing what we like keeps us comfortable and prevents progress. But I’m in the position of doing this or nothing so I’m going to be optimistic and say it’s a good program for me.
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That looks essentially like the Kroc deadlift program, so I will probably use this for deadlift for most of next year.
Don’t feel like running today. It’s squat day with a side of deads. I think I might try my luck with DT after the lifting. I’ll have to haul my stuff up the stairs and outside. I’m sure I’ll regret it. I’ll report back later…much later because I’m not ready.
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That looks like a beast. Definitely ticks a lot of “deadlift assistance” boxes. I’ll probably give that a try next deadlift day, if I remember.
It’s conditioning with weights! I’m certain it’s going to be absolutely horrible. I have zero expectations for my time.
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8.15.20 - W12 D1 - Squat & Deadlift
OUTDOOR WARM UP
0.52 miles, 6:51
SQUAT
135 x 5
185 x 5
225 x 3
265 x 1 x 6 sets
95% for 5x1 is week 3 of my new 5/3/1 plan. I miscounted, but the reps felt great.
SUPER SET
RFESS x 10 ea x 3 sets
Ab Wheel x 10 x 3 sets
DEADLIFT
275 x 3
365 x 1
415 x 1
465 x 1 x 5 sets
Deadlift felt heavy. I had my TM set at 485 but this convinced me to drop it to 450 (90% of 500). These reps were good practice for straining and moving slow on max effort lefts. There was never any doubt that I was safely controlling the weight, even during the grind. I just hope it wasn’t too much with my plans to hit a new PR next week.
Conditioning
D Mother F-ing T
Prescribed: 5 Rounds, 155 lbs, 12 deads, 9 hang power cleans, 6 push jerks
Actual: 135 lbs, all reps/rounds, 13:59
Tips for anyone who tries that workout:
- You can’t do the entire round unbroken unless you’re @kleinhound.
- Do 11 deads and rest before hang cleans. You’ll have to pick the bar up to start cleans. Save that for your 12th deadlift instead of doing an extra.
- Do the same for cleans. Do 8, drop the bar, recover, and then do your 9th rep getting ready for push jerks.
- Don’t break up the push jerks. It sucks.
- Do the next round of deads as soon as possible after jerks. You can do those out of breath, but you can’t clean out jerk out of breath. Deads are the spot to suck it up and reduce time.
I started with 155 and made it through rep 3 of jerks and dropped it. I’m not used to overhead pressing with a bar and I wasn’t ready for it. I also push pressed it instead of doing a jerk. Bring on the EPOC!
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I’m curious what FitBit considers peak HR. At 156, I hit 85% of Harvard’s max HR predictor (207 - (age x .7).
A little late, but Jim Wendler has a cool concept on Conditioning. I don’t want to go into too many details since I can’t recall the degree of propriety, but basically take whatever you can do max effort, and do it with 50% time added. So if you run a six minute mile, do it in nine during non-testing sessions.
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