I’m not really sure I feel that my technique tends to break down pretty easily when doing reps. I’ve always found it easier to just explode for one rep, but that takes a massive toll on recovery if you do it every single time.
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I guess the way you pull there’s a lot of work by your back and back is the first thing to go already when most people pull with or without a flat back already.
My quads are the same for squat I think. They just burn out and go quickly. One rep is fine but high-ish Reps and high volume squat workouts aren’t fun
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I’m definitely guilty not keeping a perfectly flat back so you’re probably right about that. Now I just do my best to make sure my back doesn’t progressively round as the set goes on. It’s always felt natural to me to pull with a more rounded upper back.
Maybe it’s not worth doing high rep stuff or do clusters instead or lower the reps a but like instead of 5x5 do 6x4 and a single or 8x3 and a single. Yeah I’m pretty good at maths.
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It looks so easy man, no slowing down what so ever, just fast explosive pulls, awesome.
I am much slower. and I can grind reps out.
Your 5x5 is about 75% of the 500 pull
I’ve just been doing 5x5 with 80% of my 1RM granted it’s much lower than yours, and I’m confident that I could grind out a 5x5 with 85%.
8 month ago I did 8 reps with 137 kg and my 1RM was a really ugly 150 kg.
It must just be how our muscles work, you guys are just much better at recruiting and firing all the fast twitch muscle fibers than someone like me, that have more slow fibers that can go on forever.
So training cluster style could be a good way to train for you.
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You guys both make great points. I will definitely be returning to lower reps at some point in the next few months, no doubt about that. I think it’s important to change it up. I got 60lbs out of Coan Philippi the first time I did it, then got about 5lbs out of it the next cycle (granted I was being an idiot by skipping light days etc). I think I would like to return to something similar to that. Krocs deadlift program has always interested me. I actually think it was you @mortdk who suggested it.
Indeed it was. I finished it about half a year ago.
The first weeks are easy, then it gets harder. 5x5 is taxing, 5x3 is easier and 5x1 just feels easy. I think you’ll find the 5x5 really really hard by the end and the 5x1 really easy.
EDIT: I actually think it’s written for someone like you strong fast lifters.
How much did it add to your deadlift?
I actually didn’t test it by the end. But I went from a very ugly bad technique 150 kg x 1 in febuary.
By the end of Kroc I did 3 singles with 150 + 150 for an easy’ish double.
In my log I said I might have had another rep.
I went straight into Darkhorse and pulled 162,5 kg after that with maybe a couple of kg more in me.
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Those sets of 5 are great strength builders on deadlifts. Thats interesting that you pulled 500 when your 5 rep max was around 385. I was pulling 435 for 5 when I hit 500.
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I’m planning to test my belted max sometime in early January so we’ll see how much progress has been made.
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BW at 187 in the morning.
Bent rows
4x8x135
Incline press
2x8x135
2x7x135
Facepulls
6 sets
Flat bench
5x135
5x155
Lateral raises
4x8
Rear delt raise
3x8
Bicep curls 3sets to failure
I have a severe case of fuckarounditis when it comes to upper body days. I think an upper body movement goal is in order here. I’m thinking a strict OHP of 225 by May.
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That would be awesome
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225 Strict press would be huge. Good luck
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How much you press rn. I’d race you but I don’t think OHP will be a priority for me
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My ohp is pretty terrible. I think I’d be able to hit 135 for a rep, maybe two. I think I’m going to switch it to a 225 incline press by February. I think that’s definitely attainable.
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Was gonna say lol more realistic
Haha idk man if you’re hitting OHP consistently twice a week I can see 225 by May for sure. Now I want to do the OHP
What’s your ohp at right now @guineapig
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130x12
155x5 plenty in the tank
175x1
Gains on standing strict OHP mostly recently though I don’t train it that often or targeted. Gets weird at the top end too because there’s a massive sticking point to get through
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What are your thoughts regarding the ohp for upper chest development aside from shoulders? The main reason I want to do incline is because I feel that my upper chest has always lagged. If ohp works the upper chest a decent amount then i’d much rather do that