Have you looked at the linear progression program @Alpha put out on his YouTube a few months back?
I haven’t tried it myself but I’d love to once I’m training in a gym where I’m able to incorporate giant sets. It definitely looks like it’ll work.
You are probably right. I tend to do that.
I am really not sure what is up with my back, I just assume that it is from poor programming and lack of regeneration. On some days it aches and then the next day it is completely fine… I definitely will monitor it.
Thanks for the reminder. Needed to hear that.
I’m not sure exactly how much I improved - it took my deadlift max from a horrible 200kg grind to a much more certain lift, but it didn’t make any crazy change. It’s only a 6 week routine though, so I didn’t expect a huge improvement.
I think it’s still a decent bet if you aren’t used to deadlifting, but it would be best to use a conservative training max.
As @littlesleeper said any proven programme will work, I wouldn’t get too bogged down on it. The main reason I’m running the programme I suggested is just because I enjoy it - I much prefer the idea of hitting a double with 95% of my max rather than 5x5 with 70% like the Kroc routine you posted or AMRAP with 75% in 5/3/1. The other routines are likely just as good if not better than the Henriques one, but we’re doing this stuff for fun lol. I’d recommend just picking the routine you enjoy the most.
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I have seen it, even though I don’t recall the details right now. Might need to look into it again.
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Okay, thanks for the advice. I will work up to something heavyish on conventional deadlifts and then I will decide if I want to go with sumo or conventional. I will most likely chose either the program you posted or Kroc’s program.
Thanks for the help guys!
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Since @furo tagged me, I ran it multiple times and (over something like 3-4 cycles, not all in a row) took my squat from 110kg to 140kg, and deadlift from 140kg to 165kg. I had success using it on front squats too.
I used a reduced max, probably around 90-95%, and after completing one cycle would use 10kg more for my next cycle.
And then I got onto 531, which I found a little more flexible and long term. Still a great programme and for a focused stint of training it’s really useful whilst not being something like Smolov, which is often overkill IMO.
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02.02.
Koestrizer was bad today… and stupid…
Trained with a good friend today who is going to participate in the same strongman show that I did last year. I am helping him prep.
1 conventional deadlift off 1 mat
110 kg x 2
120 kg x 2
130 kg x 1
140 kg x 1
140 kg x 2
140 kg x 2
150 kg x 1
Got very angry and frustrated at this point. I just don’t seem to be able to pull conventional with decent form. The weight was very easy but it looked and felt awful. Actually at this point I was ready to just go home. Instead I started to fool around with squats a bit. I didn’t put on my squat shoes or my knee sleeves and didn’t have any intentions on squatting something special.
2 low bar back squats
60 kg x some
80 kg x some
90 kg x 1
100 kg x 1
120 kg x 1
130 kg x 1 (added wraps here)
140 kg x 1
150 kg x 1 - ties my best squat ever
155 kg x 1 - new PR!
100 kg x 1 - wanted to go for reps but I was fried and racked the weight
3 45° back raises
3 x 20
Notes:
- pissed about deadlifts but redeemed myself with squats
- really liked squatting in flat shoes. It solves my problem with falling forward.
- trousers ripped
- the 155 kg might have been a bit high. In my defense, the camera was set above hip height. Then again who cares?
- this marks the 3 time that I have back squatted since my hip injury if I count in the anderson squats. These were the first low bar squats in 7 month. To crush an all time PR now is not the worst effort.
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Great stuff on the squat PR, but don’t let the deadlifts go to your head, please. I’ve been at a loss for words with my conventional pull since I began training. I’ve always felt injured from it, and that no matter how I try to pull, it feels awkward and bad. Not to mention, but my numbers on it are hilariously bad compared to my sumo.
That said, I have personally found the one thing that has gotten my conventional up was getting my sumo deadlift up. To break it down further, it seems rotating weekly between regular sumo stance and a closer sumo stance also helped. I think it also helps to try to not squat the bar up when you pull sumo, but find a medium with the way you drive. Like a mixture between a hip drive, a quad drive, and stiff leg all in one. The perfect angle accommodating your biomechanics of course. Check out Ben Rice. He has one of the most honed sumo pulls I’ve ever seen. His consistency is fantastic and his pull has evolved greatly over the decade. He also struggles with conventional just as you and I do.
Don’t quit on the pull, keep trying new things, but stick with them for 4-6 months before moving on. Time is key and try to become imbibed in the daily process and not get too caught up in the future and rush/desire of wanting numbers so fast.
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Video of my deadlift technique work:
Video of my squats:
I actually think I might have had 160 kg, if I made the jump. That is only speculation though. Happ with what I got.
Picture of my trousers afterwards:
Also I have to give my buddy some props here as he has done a fantastic job by helping me with my knee wraps and spotting and everything.
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Hey Vinny, thanks for stopping by.
I seem to be in the same shoes as you are with my conventional pulls. I have the feeling that I never get the hang of it.
With my sumo, I actually don’t drive that much with my quads but with my hamstring, glutes and back. I think I can not even get in the proper position to squat the bar up like you see for example Chris Duffin doing.
I agree on Ben Rice being an excellent example. That dude is very strong and seems nice and likeable.
Spot on. I tend to get impatient from time to time and always have my eye on the price but sometimes forget to look at the road that lays in front of it.
One question: Do you think it would be a good idea to stick with conventional deads but start really really light and progress linear while pushing my squats a bit harder?
The only fear that I have here is that my deadlift strength (sumo) will decrease but that is probably short sighted too.
I think both need to be trained as long as you are not getting injured from either or the other. I just feel like you shouldn’t be afraid to lay off heavy or ardent conventional work for a bit and put some time into sumo and see how it affects your conventional. Or, just keep pushing through the sludge and woes of conventional pulling and see where it gets you, but perhaps use it as supplement for sumo, or not. I know for me, sumo is easy to tap back into if I take a break from it, and it’s probably the same for you, so don’t sweat it.
04.02.
Trained with my friend again. He worked on cleans and keg carry/ loading mainly.
1 axle push press
91 kg x 2
91 kg x 2
91 kg x 2
91 kg x 2
91 kg x 2
91 kg x 2
Dropset (immediately following the 6th set and rest only to change weights)
86 kg x 1 - misgrooved second
76 kg x 5
56 kg x 12
2 45° chest supported row
5 x 12 with 30 kg
3a incline (avout 45°) db press
32,5 kg x 9
32,5 kg x 6
22 kg x 20
3b lat pull down
2 x 20 with 40 kg
Notes:
- pretty decent amount of pain in my triceps and elbows during the push presses
- need to adress upper body mobility more. To get into my desired push press starting positon takes me about 65~70 kg of bar weight.
- felt not explosive, probably due to the squats
- other than that I am as hungry as ever
05.02.
I don’t have the worst work ethic but to motivate myself for a stand alone cardio session is not easy.
1 TABATA (20 sec/ 10 sec) sandbag carry - walking speed (about 55kg)
16 intervals.
Started with shouldered left, shouldered right, bear hug but for the last 5 intervals or so it was bear hug only.
2 TABATA (20 sex/ 10 sec) jump rope
8 intervals
3 some rotator cuff and rear delt work
4 some bicep curls
Notes:
- eased myself in with just walking instead of running. Was still pretty miserable, especially because my bag isn’t tightly packed and the weight shifts.
- jump rope wasn’t that hard of an effort, mainly because I am terrible at it and have to reset all the time.
- was on okay little workout to just pull me out of my comfort zone a little
Now that’s my kind of Tabata!
Ups 
I guess I am somewhere else in my head… But I agree, that seems like much more fun 
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07.02
Early workout in the morning. I swear gravity is stronger at that time!
1 squat (TM = 140kg)
112.5 kg x 2
120 kg x 2
130 kg x 2
2 front squat
60 kg x 6
70 kg x 6
80 kg x 6
3 Reverse Lunges
3 x 5 each foot with 40 kg
4 2 sets of abs.
Notes:
- elbows hurt. Upper body mobility is really past a good point.
- front squats were pretty shitty. Fell for w ard a lot.
- first rep of 130 kg was good from a technical standpoint but slow and the second was bad but faster. Still getting back into things. Squatting in wrqps feels much better though.
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Haha that’s a good way to put it. I agree, gravity must be stronger in the morning.
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09.02.
My legs and glutes are beyond sore! I had a great workout today!
1 close grip bench press
80 kg x 3
90 kg x 3
100 kg x 10 - PR (+2 reps)!
2 seal rows
3 x 15 with 22 kg dbs
3 banded db bench press
22 kg + band tension x 12
29 kg + band tension x 8
32,5 kg + band tension x 5
4 45° cable row
4 x 12
5 cable bicep curls
2 x 20
6 push ups
BW x 25
Notes:
- great session. A rep or two more might have been possible on the top set but without a spotter, I hesitated.
- video:
09.02. bench day - YouTube
EDIT:
- forgot to mention that my elbows felt better today. I have rolled out my triceps on my off day and before this workout. Also warmed up my biceps and triceps with high reps to get more blood into the area.
11.02.
A lot of negative stuff has been going around my head lately. That is not good. I have problems getting my mind away from this and concentrating on the here and now. I tend to live in my head and let everything just happen around me. It is surprising how easy it is to just go through the motions in my daily life without giving it much attention. I will be alright though.
1 conventional deadlifts off 2 thick mats
120 kg x 5
120 kg x 5
120 kg x 5 (belted)
140 kg x 2
140 kg x 1
140 kg x 2
2 trap bar carry
146 kg x 20 meter
166 kg x 20 meter
186 kg x 20 meter - PR
5 x 20 meter with 146 kg, 1 minute rest between runs
3a band assisted pull ups
3 x 5
3b hip thrusts (shoulders on the ground)
3 x 12 with 100 kg
3c dead bug
3 x 2 per side
4 45° back raise
BW x 50 - probably rep PR
5 planke
2 minutes
Notes:
- the deadlifts are miserable. I hate this shit.
- PR on the trap bar carries. No comments on the pick up/ deadlift please.
- the belt makes the deadlift more comfortable. 140 kg is definitely easy to pick up but my (upper) back starts to round and I can’t maintain position. I must find a way to create more tension in the upper back.
- I couldn’t get my head off the hings that wandered around in my head. It was very hard to focus on the task at hand. The usual frustration about the deadlifts were not helping at all. That is why I wanted to redeem myself with the trap bar carries. They finally cleared my head up a little more.
- video to follow, now I am going to relax a little in the infrared booth of my parents
Video:
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