I thought you wanted a stiffer bar for deadlifting? My understanding (generally speaking) was: more flex for Oly, less flex for PL.
One thing I like to do is hold my last rep of push press overhead for a few seconds, works shoulder stability a bit and I can’t say that’s ever a bad thing. I’ve seen some people suggest resting between reps overhead instead of at the bottom but that wears me out too much.
Are you planning on changing variations after each 3 week cycle?
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Some tips on the front squat, since you said you haven’t really done it as a prime mover yet:
Most guys who go from back squat to front squat try to do the same movement - breaking at the hips, sitting back, etc. Doing that will severely limit your weight, since you’ll be fighting to keep the weight on your shoulders the whole time. Break at the knees, try to keep your torso as upright as possible - you’re going to bend forward some, that’s normal - ‘upright’ is a cue to minimize the lean. Let your knees go out in front of you - it is a quad dominant movement after all. I think I saw you wearing squat shoes in one of your vids? Definitely want to use those. I tried front squatting for a couple years without them, and the weight stagnated very quickly. When I got the shoes, my training weights went through the roof pretty quickly - guessing it was partly due to ankle mobility (which I was working on but never seemed to change), but I always felt unstable doing it flat footed. With the shoes, I feel way more stable and can move some weight, going basically ATG.
Find a width that feels comfortable to you - it will most likely be narrower than your normal squat stance. My heel width is right about shoulder width, but I vary my knee position somewhat - sometimes, they are basically straight forward, other times I flare them out a bit. Important thing there (as with all squats) is to keep your knees tracking over your toes.
As for the rack position, there are a couple different options. The old school bodybuilders did the cross-over grip - I don’t like that one because it puts your shoulders in a rounded position to start with, making it harder to stay tight. ‘New school’ is to do the clean grip, elbows pointing ahead and slightly up, fingers under the bar - that one never worked much for me because my wrists, elbows and shoulders keep me from getting into a comfortable position. My personal grip is thumbs under the bar in the middle, just below my chin. This seems most stable for me, it allows me to push the bar back into myself if I start losing it forward. Play with different grips and find the one that suits you best. Another good drill to use (mainly at lighter weight) is what Thibs calls the Frankenstein squat - front squatting with your arms straight out in front of you rather than hands on the bar. It helps reinforce that upright position.
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Yes every three weeks. Louie Simmons suggest for advanced lifters switch every week. Intermediate every 3
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For squat and bench, absolutely. For deadlift not at all. A bar with more flex (and more length between the sleeves) will cut the distance you need to move the bar.
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Yeah, what @MarkKO said. I never knew the difference until I used it. The Deadlift bar really helps me. My sticking point is off the floor. The Deadlift bar lets me start moving without actually moving they plates off the floor. It’s like the threshold to overcome inertia is lower with the Deadlift bar.
Check out @littlesleeper’s vids and write up from his comp last weekend.
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And see, I was told the opposite - more flex means a longer distance before the bar comes off the ground.
This is the same thing. The more flex, the “longer distance before the bar (weight) comes off the ground” which does “cut the distance you need to move the bar” once the weight has been lifted. Plus, the slightly smaller diameter bar is easy-mode for hook grip.
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06/18/2018– snatch from the mouth of dead lifts…
In:5
Out:5
Warmup:
Prowler, burpee x5 (these sucked), lunges x10, jump rope.
ME: 3rm snatch deadlifts
Giant: KBSx5/ / HKR x5
45x10
SS
135x10
185x5
225x3
275x3
315x3
365x3 (grip was the limiting factor should have strapped up)
V: 290x11, 290x8, 290x8
DE: Squat 150 bar weight + green (+80)
X3 EMOM 10min
Acc:
Bulgarian split squats x10, 3 sets. Hop on last set.
Leg press 2 plates, 2 quarters, plus grey bands (+100-150 at lockout)
2 minute set ( 60-70 reps ) legs were fried
Went into this one a bit dehydrated and there is no way to get rehydrated before a early workout. I didn’t feel bad, but not fresh by any means. Got in a solid day. Didn’t get enough accessory work but got done what I could handle for the day.
Checked the weight post workout. 259…
. BF is still around 17% so I’m adding more muscle than fat which is a good thing. I may just check up on the carbs some for this week to let everything settle down for a bit. I’ll eat rice with one meal and add avocado to raise the fat content to fill calories. I’ll cut daily calories down to an upper limit of 3500 for this week. I’ve been running 3500-3800 for the last two weeks.
All good time to rehydrate and dial in the diet some. One week won’t make or break me…it may hinder recovery some.
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Dont really understand the workout abbreviations, but it looks hard, and makes me tired! How you liking the horse?
I’m enjoying it. The lift variations are good. I’m tired of maxing out (ME) every time I go to the gym 
. Lifting heavy is taking its toll on me. But I know the only way to get where this kind of lifting is not heavy is to lift it until I adapt to this being normal.
The dynamic effort (DE) is fun and I’m glad I learned to work against bands. The band work has improved my stabilization.
Giant sets seem a normal part of the daily lifting experience now. Going back to straight sets will be like too easy.
There is still a long way to go in this program. I hope the pay off is worth the grind because this program is brutal…
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Thank you for the abbreviation clarification!
It sounds like a rough program, but you enjoy it, so that is all that matters.
SGDL is awesome 
Nice workout, did you try hook grip?
I’ll be doing SGDL for my second cycle.
I still believe the volume sets are where the money is earned, they are really really hard.
I’ve tried it before I’m no hook grip guy. It feels like my thumbs are ripping off. I’ll use mixed grip for heavy work later. I’ll just strap up when I notice the grip giving out. For the grip my index fingers were on the rings.
I would say you can’t do mixed grip for SG, but I haven’t tried. I’m going to strap up when I start.
Sorry for the confusion. I agree mixed grip is not possible or not practical for snatch grip. I’ll use mixed grip on conventional deads, straps for volume and snatch grip.
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Highlights from wave 2 week 4
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Nice work man and 259 when you were dehydrated that a 260 in my books all day.
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Great work Big Hog, how you liking the trap bar deadlifts?
Looks like the young fellas are gonna be tanks!
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I’m scared of 260. A year ago I was 225. What the hell happened to me…
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