Nice lifts, your squat in particular is looking really good.
Keep the good form on all lifts and you’ll be fine.
Deadlift is almost turning into a RDL, but great effort man.
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I have to object:
The last rep of that deadlift on the way down you get sloppy, loose core tension, round your back and put yourself at risk of injury!
Concentrate fully until the weight is down.
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Thanks mort! Yeah, will go back to dead stop then see from there. Looks like Sumo really just longer leg short torso friendlier than conventional
Thanks @sportythor good catch. All I wanted to do at that point was drop the bar. Haha. Thanks for pointing it out!
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Another deload done wrong. Didn’t lift at all. Will start 4th cycle tomorrow but I think I’ll have to reduce to two days to hit the gym for now until end of September
Squat 5/3/1, Bench 5/3/1, pull ups or lat pull downs, dips, one armed seated rows
Deadlift 5/3/1, OHP 5/3/1 + FSL 3x5, side laterals, face pulls, back extensions
I think I’ll skip FSL in squats in favor of doing FSL in bench. Or I could alternate them. Let’s see how I feel
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two day template, you could try:
amrapping top set + amrap 1 set of FSL on all 4 lifts.
Then do you back work on both days.
To get a little more frequency you could do delt work on bench day and chest work on OHP day.
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Oh sounds like a good idea! Thanks Mort!
I don’t think I’ll ever qualify as strong then. A double bodyweight squat is 420 lbs for me now and I’m the lightest I’ve been since high school. 2.5 time bodyweight would be 525 lbs. I don’t think that’s a good reference for all people. It might be ok for the average person who is 170-180 lbs but I passed that mark in 10th grade.
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I think you could certainly reach 2x BW Squat if you intently trained for it though. Might take a while, but I’m pretty sure you could
Yeah those “strong enough checklists” seem quite absurd at times. To be fair though, the context was for competitive athletes wanting to maximize benefits from strength training
Ooops, sorry about that @Chris_Colucci
@Chris_Colucci any way I can send you an email? something about account details. Thanks
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Hey man, did you just change your avatar name.
Great podcast. Some interesting points made.
tweet
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Hey @mortdk! Yup, asked Chris Colucci to remove the “dr”.
“d” and “r” are actually the initials of my name and coincidentally i’m an MD too so I’ve used it often.
Thing is, here in the forums, I didn’t want to come off as an authority specially for nutrition stuff. I’m just trying to learn things too. It was just safer to remove it. I’m usually careful and with disclaimers, but I just didn’t want the risk of someone taking my advice too instead of seeing their MD in person.
21 July 2019
5/3/1 Begginers 2 Day Template
C4W1D1
Squat 75 x 5, 87.5 x 5, 100 x 8 (rep PR)
RPE 8.5 to 9. Chances are would be really grindy reps if I still pushed it, so I stopped there
Bench 42.5 x 5, 47.5 x 5, 55 x 8, 42.5 x 12
Tried out mort’s suggestion of FSL AMRAP. Felt good but a little lacking. I think I’d like them more for squats and then usual FSL 3-5x5 for bench. Will try it next time. Thanks for the suggestion mort!
Pull ups 4, 4, then with bands 4, 4, 4
Dips 7, 10, 4
Seated single arm cable rows 3 plates 12 reps x 4 sets
These felt too easy. Should have used 4 plates
Nice to lift again! Last session was 9 days ago
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Sunday’s lifts
@mortdk , @liftangryordie500 I screwed up that explosive thing. Was lowering the bar on bench too fast. I just gotta keep in mind controlled descent like I usually do, and then explosive concentric
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I’d say both squats and bench looked pretty good.
You touched the chest at the same point on each lift, had the elbows under the bar, and a fine bar path ending just over the shoulders.
Squats looked like the bar was over mid food all the time going in a very straight line.
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Thanks mort, you make it sound like I have textbook form! Haha
24 July 2019
C4W1D2
Deadlift 75 x 5, 87.5 x 5, 100 x 8
Went back to dead stop deadlifts. I think I’m staying with this so that I get more practice intentionally bracing. I’ve lost practice and I felt it for sure.
Sumo 100kg x 5
Another thing I’m thinking about is switching to sumo. I don’t know if I just lost practice bracing for dead stop but lower back flexion is way less with this. Will record some maybe towards the end of the cycle for comparison
OHP 32.5 x 5, 37.5 x 5, 42.5 x 5, FSL 3 x 5
Just got in the prescribed reps. Thinking of lowering TM after this cycle. Those 5 reps were grindy. It’s partly a technique issue for sure as well. Will try to record too some time.
Side lateral raise 5kg x 12 x 4 supersetted with
Face pulls 20kg x 10-12 x 4. Lost exact count
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I’ve been obsessing about the lumbar flexion in my deadlift the whole day. Did some air deadlifts at home and experimented with widening stance. Seems like I can get my lumbar spine in a flatter position if I widen my stance a bit. Will see next week.
Everyone wants to be Brian Shaw these days.
In some cases, the shape of your hip socket can make it hard or impossible to pull conventional with a neutral spine. Since you aren’t planning to compete in powerlifting, you could use a trap bar if you gym happens to have one. If not and you just can’t set up neutral then sumo is fine, no need to risk your back for nothing. You could also pull conventional off blocks or out of a rack from a height that allows you to set up without rounding.
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