I’ll let you into a little secret. Neither does anyone else !! What works for one person may not work for another. Some things do work for most but even then it does not always deliver the same progress for all.
Best way is to just try things and see what happens. Maybe just don’t try to change lots of things at once.
Well I’m glad I’m not the only one!
I find if i add one thing in, I’ll remove something else. Like if I’m trying a new exercise I’ll switch out an old one to not overtax myself.
Looks good, just pick what you feel would be the most beneficial for you and rotate them in 3-5 week waves.
You could also add snatch grip romanians from a deficit to that list if your mobility allows them. They are brutal.
Not a bad idea
Sweet! You’ve made me into a snatch grip dead fanclub member lol
Ooh me likey. Toes elevated would be a good one as well. Just imagine if you combined them all: deficit toes elevated, paused, slow tempo, shrug at top with hold snatch grip rdl’s. Sounds like crossfit 
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Or rocket science
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My 2 cents, this is good if you have poor stability overhead. I knew a few Olympic lifters in school who would do this at the end of there training sessions. Waiters walks are also good for this and shoulder stability.
Edit: also, if you plan on doing this, use a log not a barbell since you are training with a log now.
I probably do need some stability in these shoulders. I’ve never failed a press in the lockout though, I always fail around the chin/ a bit lower.
Did you mean like pressing the log and holding it locked out?
Yeah, from the pins like you were saying before.
You’ve been on the planet for 16 years, and as a result, 8 months seems like a significant amount of time to you. In comparison, it is for sure. However, the longer you train, the less significant that chunk of time will be.
When I ruptured my ACL, I had to wait 6 weeks just to get surgery, and then I couldn’t train the injured leg for about 6 months. I then had to spend 3 months training just to get back to about 90% of where I was before the injury. That was 3 years ago, it’s completely in the past, and just a blip in my training history. The overall impact is insignificant on a long enough timeline.
However, what you CAN do to really screw yourself is get in your own head about those 8 months, and then spend an ADDITIONAL 8 months trying to compensate and end up spinning your wheels.
The truth of the matter is that the majority of the guys that make it big in strength sports do it by simply being there longer than other people. There are a few flash in the pan phenoms that manage to hit the big leagues in their early 20s, but for the most part it’s guys that have decades of lifting under their belt that made slow and gradual progress over the years. If you pull 405, add 20lbs to your deadlift every year and train for 20 years you’ve now got an 805lb deadlift. If you keep ebbing and flowing on PRs for those 20 years, you’ll most likely still have a 405 deadlift.
Aim for longevity rather than speed.
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I think you should stop pretending that you have training instincts that are reliable. You do not. All these comments of ‘I feel like I could/should do ____ instead’ are garbage. You’re too attached to the idea of beating yourself up in the gym, and correlating that with maximum gains. You can train with intensity, every rep, and still leave reps on the table in a well-conceived program. In a 10 rep set, even the first reps are important, it’s not just a race to the last. Each rep should count. If you treat your early reps/lighter reps as if they aren’t productive, they won’t be. This is the key to proper programming. Getting the most out of your time in the gym while simultaneously minimizing risk of injury and keeping you ready for the next session.
Here’s a question: do you think any of the coaches you’ve read about, or any of the programs you’ve seen, are designed for anything other than maximizing gains, as quickly as possible? Do you think that any intentionally slow you down?
It’s a rhetorical question. They do not. Any program, like the cube programs, are designed to get you from point A to point B as quickly and efficiently as possible. Adding reps to a good program is counter-productive. You legitimately are likely sacrificing gains with your tinkering, and you’re doing it just for the sake of feeding your ego. Don’t do that 
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Hey young Duke
Listen to Pwn and Flip, they for sure know ther shit.
I don’t have your program, and I don’t see how you do it.
BUT
I read that you basically follow the program… Good.
You think the weight is to easy and are concerned that you leave gains somewhere, you do the prescribed reps and ask what to do, you didn’t do extra reps or more weight… Good.
You wrote if I try something new, something else leaves… Good.
If something feels wrong or unsafe you stop… Good.
You don’t want to try to beat 1RM all the time… Good.
I’ve just followed 2 programs to the T Darkhorse and CT’s SGSS, they’ve worked, I believed in them, I had my doubts, but I got stubborn and believed.
If you do not trust the program you are doing, find one you believe in.
If you believe and trust the program, get as stubborn as I know you are, and follow it, believe in it and do not change the basics.
If the weights at some point gets easy, then the program works, keep grinding, be consistent and trust the damn thing.
Strength gains are made with submaximal weights not taken to failure. But done correct.
You’re doing good Duke, you’re keeping a log, you’re listening to this community and you know quite a lot about lifting.
But trust the process nobody have gotten superstrong overnight. It’s a long game.
Enough old man talk here. Goodnight from Europe.
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I’m sure it will. However that 8 months felt inctedibly slow. In a few years i won’t care about it but it’s not like i can forget about it instantly.
I’ve said multiple times that i know it’ll take me years to get to the level i want to be. Heck just a few posts above i said that:
I set high standards for myself like " lift this within a year." Etc because that way it’ll push me to get stronger to achieve that even if i don’t sort of thing or if its unrealistic etc.
I’m not attached to beating myself up in the gym. Like i said before i dont know what the best way to get stronger is. I only know about effort so far. That is why i asked if i will get more gains if i made the squats harder. I quite often stop a set if i need to, like if I’m doing farmers and I’ve got stones after I’ll make sure not to fatigue myself to much in order to do atlas stones. I don’t go balls to the wal. If i go balls to the wall say on a monday it will affect tuesdays session.
Thankyou
Alright
Paused Snatch Grip Deadlifts W/Chains is actually something I used to do and they are brutal for the upperback.
Why not? Genuinely curious.
Its hard for me to follow programs. I do not look at my program until the day i need to just to know what I’m doing for that day. Otherwise I’ll over analyse it and obsess over it. i do think the program works and is a great program, my question was if i added reps etc would i make more gains. People answered that i will not so I’m not going to.
There’s building and testing. Testing 1rm won’t do anything beneficial.
I see
Alright
Goodnight mort
I’ll definitely be giving them a try for my next training cycle. I have access to 7kg chains (small) and 20kg chains (big) so the bigger ones will provide constant tension. Should i use those?
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Well my reason for adding chains to the SGDL is to make it heavy as hell at the top to load my upperback more. So in my opinion heavier chains would do better.
It wasn’t just the 8 months of no training, it was the events that occurred during that time period as well. Basically i cope alot better when training and i didnt have that coping mechanism so i was pretty messed up. Also when all i could think about was training and i couldn’t, it fueled the fire and i sort of use it as motivation. Now that i can train and work towards my goals again, every session i have to make the most of it.
Alright sweet
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Okay — so if you want to be the best you can be, why would you WANT the program that’s giving you PRs to be harder? If it’s harder, there’s more of a chance of failure. If there’s more of a chance of failure, there’s less of a chance of PRs. It doesn’t make any sense. Why not just do the program?
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