I have tried the chips and ice cream method and it’s rendered few results so I thought I would try something else this time.
It was like this with the cat.
Pookie: whatcha doing down here on floor? You must be hurt, lemme give you love.
Me: Move please
Pookie: It’ll be okay. Lemme rub my butt on face.
Me: MOVE!
Pookie: Did you say that was better? Lemme do it some more, it’s working
Me: MOVE DAMN IT!
Pookie: Here, I will throw my body down between you and the floor so it will cushion your fall
Me: Nevermind…
Wu
Bicycle that don’t go where
SA Lat pulls
Something else I don’t remember
Oh standing band hip thrusts
Rack pulls
1x5/135
1x5/185
1x5/205
3x3/225
DL
1x5/135
1x5/155 got a call and got distracted wasn’t thinking about how much was on the bar and on the first rep whipped the bar up so fast it was all over the place finished the set but it was weird after that
1x5/175
1x3/195
1x1/205
Will grab the mod complex later in the a/c.
Getting a little drug out so next week I will tone it down to something more sustainable. Been trying to come up with a decent plan to run for awhile. Would really like to come up with something I can run till the end of the year
Wu BPAs
SA lat pulls
Couple sets of rear delt raise
OHP
3x5/45
1x5/50
1x5/55
1x5/60
1x4/65
5x5/50
Three rounds
High incline DB press unilateral iso holds
4 sets/15s
Alternated with
Trap bar carries.
120x 50 ft
170x50
Alt with
Landmine squat into a press
5xbar plus 50
This morning was about finding my true 1rm for conv deads. I have narrowed my stance on these just a tiny bit. Rested up for a couple of days, ate all day yesterday and slept last night. No excuses.
1x5/135
1x3/155
1x1/175
1x1/195
0x1/215 barely got it off the floor
Rolled the bar up on some 25s and it went up.
So, this tells me my weakness is breaking the bar off the floor. Once I get it about mid shin it’s going up. It’s weird because sumo I have trouble locking out but can break it off the floor
Anyway the plan is now to run the Matt Kroc simple deadlift plan. BUT, from a deficit using the 35 lb plates calculated off a 1 rm 205 which I can hit on any given day. Ànd keep working on the hamstring/glute angle.
16 weeks is a looong time in my world…lol IF I actually stick with it I want this to go towards the ADD challenge. @Frank_C@dagill2
As much as I LOVE my trap bar and truly feel it builds over all strength it has not really helped my DL. Will have to decide what to do about that.
Damn it ! I am so torn about what to do here. My goal has been to pull 300 in any form.
Deadlift is weird, the work you do can have crazy impacts on your positioning and sticking points. Maybe the trap bar worked great to develop power through the mid-range of your dead, but the starting position was too different to carry over to off the floor strength in the conventional. Either way, it taught you to pull really aggressively, so the trap bar couldn’t have been a total waste.
I like your plan of using deficits for awhile. Fight fire with fire and attack the bottom of the deadlift. Glutes and hams are cool too.
Maybe, maybe calculate your weights off a number a a little less than 205, deficit deads are a little tougher than regular and I think it’s OK to be a little conservative in a long term plan. You want to be sure to make it to the end!
