Good to hear the healing is already moving along. That was a fantastic set, especially give it was dead stop with a rebrace each time.
Since you’re pulling dead stop, I’d consider getting in a breath at the BOTTOM of the rep vs the top. Breathing in at the top is a good strategy for touch and go, but even then, whenever I tweak something on deads, it’s during that period: the re-breathe at the top. Your whole body is under load at that point, and breathing is breaking the brace. I do better trying to keep the initial brace through the entire lift.
I’ve been following 5/3/1 for a few cycles now. Example of a typical workout from yesterday
Strict Press
120 x 3, 140 x 3, 155 x 7, 170 x 2, 140 x 5 x 5
Lat Pull-Downs
180 x 10
200 x 10
220 x 8
240 x 8
220 x 6
200 x 7
180 x 9
160 x 12
140 x 12 and just went down the rack to 85 in a mega drop-set until my forearms were on fire. Might start heavier and max out the entire stack next time. My lat pulldowns are pretty strict, I don’t lean back much if at all.
I’m back on track. I wanted to post here again once I hit a 500 DL, but I’m taking a TM Test/Deload this week and seeing if it flies up on Thurs. My best lifts this cycle have been two 485 singles and a 475 DL double.
My bench press is also going up, and my press is coming along. I hit a solid squat PR today.
385 x 5 Squat:
425 single (lost my balance and pitched forward, is this depth? feels debatable, I wanted to get lower but my left hip flexor has been hurting lately)
475 x 2 DL double (can’t see weights)
first 485 single done July 11th (should have gone for 500 here)
last 485 single done on Thursday (pulled 455 the day before and called my session early because I was undernourished. Came back the next day, 455 moved better and 485 went up).
I know I have 500 in the tank if I stuff my face with food and lay off the assistance this week (hopefully). I keep getting caught at my knees, but I could have probably gotten it when I pulled the first 485 single because it moved fast.
If I don’t snag it on Thursday after I hit 455 for a quick single, I’ll definitely get it next month. I’m not peaked like I was last time I pulled 5 plates, so hopefully there’s more in the tank as I continue running 5/3/1.
I’m letting my weight fall wherever, not so much concerned with looking trim as I am with getting stronger. It’s either food or steroids, and only 1 of those items will suppress my natural hormone production.
I was going through some personal stuff, so I had to get myself back in shape from early April onwards. 4 months later, I think I’m finally ready to break a handful of “all-time” PRs. I’ve never been this strong on my squat and deadlift simultaneously, so it would be cool to see how far I could theoretically push either lift.
I say this because I’m not sure how to effectively stretch my hip flexor. I feel a mild twinge if I keep my stance too wide/go too far below parallel. This only started happening a few weeks ago. I always make sure to loosen up my hamstrings, quads, and adductors before a squat day.
Not sure if it’s overuse, tendonitis, or what, but more volume aggravates it. Funnily enough, deadlifts feel completely fine.
Forgot to mention I power cleaned 205 a few minutes after deadlifting 500. I’d like to hit a 225 power clean, 185 strict press and 275 bench this year.
I’m only five pounds away from the strict press goal because I did 180 while fresh a few weeks ago.
The movement is fatigued now, so I hope I get my second wind.
You look great - strong and healthy. I don’t think you need to worry about your weight. You’re what, 23 now? 24? Career stuff going as well as your lifts?
I turned 22 in May, I have two college semesters left. I lost my job back in November and found a new one in December, I’ve been working there pretty much full-time and I’ve gotten a bunch of author placements/bylines.
Life is going well for me right now in a lot of ways.
You crushed that deadlift dude! Fantastic pull. And so excited to hear about the direction your life is moving in. Where you at, geographically, these days? If you don’t mind my asking.
@tlgains I’m studying Public Relations. It goes well with my current career job as a copywriter for big-name casinos and sportsbook brands. I don’t plan to be in this niche forever, but I’m getting my name published on a bunch of different high-quality sites and the money is good.
@T3hPwnisher thanks!!! I still live on my own and I’m still in New York, at least until school ends.
I’ve been fortunate enough to keep a roof over my head and I recently bought a dependable 2018 Toyota Camry for $20k out the door. Balancing school and work is unbelievably hard, but I don’t talk to my parents at all so that’s how it has to be.
I’m happy school is almost over, and then I can put an end to this four-year hellscape I’ve created for myself. I only have to last 2 more semesters and I’ll have a degree, which should allow me to leverage for better compensation with my clients.
I’m back in weekly therapy because it’s helpful, too.
You should be so, so proud of yourself. I hope you’re able to take time with that through the hustle. It’s a nice feeling, self-respect. Maybe the best one!
@EmilyQ thank you, I’m glad to be in a relatively better place nowadays. I can’t seem to go completely no contact with my parents but I talk to them maybe once a month or once every two weeks.
135 x 5
225 x 3
250 x 5
290 x 5
330 x 10
250 x 5 x 5 (beltless)
I’m only doing 10 reps per set from now on. High volume squats seem to be screwing with my hip. I pulled in my stance and it helps.
For deadlifts, I don’t do more than five reps in a set. I’ll often go up by increments of 10% after my programmed PR set until I can’t get five reps anymore.
I cannot do volume deadlifts without fucking my back up for at least a few days.
So a typical deadlift workout will consist of:
135 x 5
225 x 3
315 x 3
365 x 5
395 x 5
435 x 5
385 x 5
365 x 5
3 x 8 weighted back extensions with 70 lbs.
Lots of isolated back work (pull-downs) and rowing because RDLs never fail to aggravate my lower back.
