Hey Lava welcome back.
Nice lifts, Hope your shoulder stays healthy.
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Thanks mort! I’m glad to be back. Will slowly be getting caught up on all others’ logs soon!
20 September 2019 - Deadlifts
264x5, 308x4, 374x3, 419x1, 440x1, 374x3
Core
5 min cardio lol
Notes
Deads were…dead today. 440 moved very slowly. I need to incorporate a lighter technique day.
Read something very interesting that Boris Sheiko said. He doesn’t agree with people deadlifting only once every 7-14 days. His reasoning behind it is that deadlifting is a skill, like anything else. Like any other skill, efficiency comes from repetition. Deadlifting every 2-3 days while alternating light and heavy might be my program from here on.
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My new program haves me squatting, benching and dL’ing 4 times each week. So far it’s awesome, but very submaximal weights.
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That’s an understatement with logs like mine. 
If you hurry then you can see my post from yesterday that shows my current program. But there’s a lot of other ramblings on there of you go back further than that - including more mental battles with food and physique.
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I really like doing some kind of Deadlift twice a week. Usually a day dedicated to my main style or a very close variation and then pause work, trap bar, or RDLs after my main Squat work.
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Dude…you are looking RIPPED!!! That’s awesome!!! You’ve been putting in some serious work while I’ve been gone!
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Is it a Sheiko program??
I’ve been thinking a lot about adding deficits with light weight. I’ve never failed a lockout, which means my posterior chain and grip can handle more than I’ve lifted before, but getting off the floor sometimes just doesn’t happen! lol
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Was. Was ripped lol! That is not sustainable for me. So much hunger!
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Maybe something to try is do most of if not all of your warmups with a deficit and then for the main work go back to pulling from a normal height. Makes the normal pull height feel like a low rack/block pull.
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That’s a great idea. I’ve got deadlifts coming up in about 45 min so I will give that a try and let you know how it goes. I’ve also got a cue card with like 8 different cues on it to help me with my form.
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Little late here, but I pulled 220kg/484lbs about 2 weeks ago. It was a lonely Saturday night, I decided to hit the gym and do something crazy. Nothing crazier than setting a 44lb hook grip PR!
Starting a new deadlift cycle. The goal is to deadlift max 3-4 days after I squat max in about 10 weeks. I’m hoping for some sort of super compensation effect. I failed 230kg/506lbs right after my PR–somehow, every plate except for the last one came off the ground. The bar was bent up, but I failed it off the ground. Time to strengthen my legs and learn to get into better positions to make better use of my legs. I’m looking for a 1300ish total; 515-530 deadlift, 465-480 squat, 300-315 bench.
I think I can make significant gains on my deadlift because my form is crap. Getting that down and greasing the groove for 10 weeks should benefit me. My squat is just feeling great lately, which is saying a lot in the midst of a bunch of 8s. My bench doesn’t hurt my shoulder anymore, which is AWESOME. Rehab work ftw. I’d love to get back to 3 bills before the year is over, but I’ll settle for 275x1-3.
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JEEEZZZ Lava that DL looked Freaking easy. Well done.
Looking forward to see those max attempts.
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19 October 2019 - Bench
245x3, 5x3 160lbs for speed
Eagle Rows 50 reps each side
Hanging Leg Raises 5x8
3 way planks 2x30sec
Cable Lateral Raises 4x12
Quick one tonight. Was feeling about 85% recovered, but that last 15% made benching feel tough. Going to get about 3 full days of rest before my next session of 8s for bench. Tomorrow might be a squat day if I’m feeling it, otherwise I’ll squat 4x8 335 on Monday. That’d be a 40lb PR for my 4x8; this time last year I had just squatted 4x8 295 for a 20lb PR. Things are looking good. Not sure if I will actually end up maxing my squat again or not. I might finish this cycle with some easy 3s and then start back again with some 8s, 10lbs higher than this cycle. Not sure. I’m tempted to push my squats super hard right now, because riding the hot hand (hot lift) is more fun than grinding out session after session of a lift that I don’t enjoy. Bench sucks. I did 245x11 like 8 months ago and now I’m here, struggling like hell, with a max that is the same as it was before I even started strength training.
My squat is doing amazing–I’m repping 10lbs more than my original max (325lbs) for 4x8 in a day or two! That’s crazy! I like to gaze at the silver lining. It makes me feel better. I just need to continue putting in the time on my bench to get back to where I was, and where I want to be.
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Hello, I’m back.
During quarantine I met a girl and went from 232lb/106kg to 187lb/85kg. I did a ton of cardio, really enjoyed riding my bike around. By the end of the summer, I was doing 26 miles in about an hour and 45 minutes. Not crazy, but way better than anything I could’ve done at 230lbs.
School started in the fall and I went from 190 to 210 in about 10 weeks. Strength boomed, but I came home in October and didn’t touch a weight for another 2 months. I was crazy about that girl and spent way too much time with her, started skipping the gym, getting 4-6 hours of sleep wherever I could, and not eating. I weighed myself before I started lifting in mid-December and I was back to 185lbs. The lowest I’d been since I was 17, and 45lbs lighter than I had been 12 months prior. And, of course, I was weak.
Fast forward ~4 months: the girl is out of my life and I’m back to 217lbs. I pulled 500lbs a few weeks back, benched 305 for a pause last week, squatted 385x4 a few days ago, and strict pressed 190lbs on Saturday. I feel great! I just finished a strength meso for bench and deadlift, and I’m going to begin my hypertrophy meso on Tuesday.
I hope all my old friends are doing well. I’m excited to be back and start interacting with you all again.
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Show off! Welcome back.
I do deadlifts in the same rotation as yoga.
I wonder how many dudes at the gym think I’m a sis - about none.
Yoga is great for the whole body I’ve just recently got over my macho and discovered.
It was created by men for meditation in the first place. In the second and last place it ain’t easy if you think it is try and see.
Consider a moment, as young children are growing from crawling to high school, where do they spend a lot more time? >>with wrestling, gymnastics, sports conditioning, or stretching for track that can be nearly as bad as yoga for a shorter time? On the floor!
It’s EASY and natural to be on our feet. Get on the ground and the challenge becomes obvious if it’s been a while. And while on the ground use all those muscles to get your body in a position, hold, now move your big ass into another less comfortable position. Repeat for an hour and let me know how girly it was.
I’m frankly quite angry with myself for dismissing yoga as something that could be for me. I’m brand new and have only done 3-4 classes but it’s very clear to me that this is good for the body and doesn’t terrorize joints.
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