Congrats on the grandson, I’ve got no pointers on the DL and Squat thing. If I do them on the same day it is very, very bad for me.
[quote]JoeGood wrote:
Congrats on the grandson, I’ve got no pointers on the DL and Squat thing. If I do them on the same day it is very, very bad for me.[/quote]
In what way Joe, have you done it before. I mean I really dont have to, just something I thought I would do. I hate missing scheduled days to lift, I dont mind missing Chest, but DL and Squat I hate missing.
I have to Squat and DL on sunday as my week got fucked because I was sick. I plan on doing just what the protocol allows for as far 5/3/1 depending on what week your on. But on the last set, the all out set I am only doing 5 and not stretching it. I also am not gonna do any assistance work for DL or Squat on that day, I figure doing both of those on the same day will bee more than enough coupled with conditioning.
I know a few people who dont do 5/3/1 who DL and Squat the same day and alterante what exercise they do ME on…ive done it in the past and enjoyed the style as it afforded more rest between these taxing training days.
I think some of the Rippetoe methods call for doing it on the same day as well
[quote]DJHT wrote:
[quote]JoeGood wrote:
Congrats on the grandson, I’ve got no pointers on the DL and Squat thing. If I do them on the same day it is very, very bad for me.[/quote]
In what way Joe, have you done it before. I mean I really dont have to, just something I thought I would do. I hate missing scheduled days to lift, I dont mind missing Chest, but DL and Squat I hate missing. [/quote]
Yeah I’ve done it before and maybe if I had been smarter it wouldn’t have been so rough. I’d pull first and the pulls were pretty heavy, at least for me. So by the time I started squatting my CNS was down the crapper already.
To make up for it I tried taking a bit long rest breaks and that just caused me to stiffen up everywhere. Plus my glutes were so fried from the deads that coming out of the hole on squats was murder.
So I guess if I had to do it again I’d try to just hit the numbers I need to hit and nothing more. I’d also try to kppe the pace going or do some sort of moving around in between sets and I’d stay hydrated too.
[quote]MattyXL wrote:
I have to Squat and DL on sunday as my week got fucked because I was sick. I plan on doing just what the protocol allows for as far 5/3/1 depending on what week your on. But on the last set, the all out set I am only doing 5 and not stretching it. I also am not gonna do any assistance work for DL or Squat on that day, I figure doing both of those on the same day will bee more than enough coupled with conditioning.
I know a few people who dont do 5/3/1 who DL and Squat the same day and alterante what exercise they do ME on…ive done it in the past and enjoyed the style as it afforded more rest between these taxing training days.
I think some of the Rippetoe methods call for doing it on the same day as well
[/quote]
What do you suggest starting with DL or Squat?
I also planned to do only the big 2. It is the last week of the rotation, so I have the 1+ and lately as you could probably tell I changed things up. So instead of going an all out 1+, I am doing singles going up in weight. Since I am doing Front Squat I really think I am going to do DL first. Front squat really kills my quads, another reason why I am doing them. Even though I do full ROM in the Front squat my hams and ass dont really get sore any more.
Some people may disagree with me but when I have done it in the past I always DL first. I am actually considering switching to front squats, I have always Back squatted only. I want to start front squatting because I get almost no quad activation with back squats. My posterior chain I feel benfits well enough with the DL and assistance work, Im hoping the FS will do the same for me for my quads which are a major weak point.
^ The reason why I went back to front squat and my right hip is killing me from wide stance back squate.
Saturday
Deadlift Conventional
135 X 2 X 5
185 X 2 X 5
225 X 1 X 5
245 X 1 X 5
Working set
275 X 1 X 5
315 X 1 X 3
365 X 1 X 1+= 1
405 X 1 X 1 would have been a PR for conventional DL got to mid-thigh and slipped out of right hand SHIT
Front Squat
185 X 2 X 5
205 X 1 X 5
235 X 1 X 5
275 X 1 X 3
305 X 1 X 1+ =1
Okay I did it but I really dont like it, I will stick to 4 days a week.
Deload week. I will be out of town next 2 days and I am still really fucking sore from Saturday and 8 hours in a car. No way could I workout today, Picking it up on Thursday, Friday and Satuday.
DJHT great log I noticed that you use fat grips and said you had some shoulder problems at the beginning of the log. Do the fat grips really help with shoulder pain on bench at all like their website says?
[quote]tajacks2 wrote:
DJHT great log I noticed that you use fat grips and said you had some shoulder problems at the beginning of the log. Do the fat grips really help with shoulder pain on bench at all like their website says?[/quote]
Sorry to not answer sooner, out of town on business.
Honestly what has helped my specific shoulder issues is not doing dips, for some reason really causes problems. Just flat bench, floor press etc does not cause problems, either with or without fat gripz. No matter what I still think the fat gripz are a great investment and use them a lot. I mean all it does is make it a fat bar at a cheap price.
What helped my bench was Dave Tate and his instructions online video about proper benching. Do you go the Elite site at all?
I actually just stumbled across the site about two weeks ago and have been watching the so you think you can bench videos I am going to try to add the techniques in when I do my next bench day. Thanks for the advice!
^ No problem. It has helped me a ton.
First chance to do a little bit this week, now I get to drive 8 hours to go save one of my step kids. 
No point in putting deload workout this week. Good news is next week I will be home instead of out of town. So next cycle can start.
Monday
Military press
95 X 2 X 5
115 X 2 X 5
135 X 1 X 5
Working set
145 X 1 X 3
165 X 1 X 3
185 X 1 X 3+= 3
205 X 1 X 1 missed
135 X 5 X 10 with Fat Gripz
Curls Fat Gripz curl bar
65 X 2 X 10
85 X 2 X 6
Tuesday
Power Cleans
135 X 2 X 5
145 X 1 X 3
165 X 1 X 3
185 X 1 X 3
Deadlift Conventional
225 X 1 X 5
245 X 1 X 5
Working set
275 X 1 X 3
315 X 1 X 3
345 X 1 X 3+= 4
Thursday
Floor press Fat Gripz
135 X 2 X 5
185 X 2 X 5
205 X 2 X 5
Bench narrow inside the rings grip Fat Gripz
225 X 1 X 3
235 X 1 X 3
245 X 1 X 3+= 3
Had to quit few things to do around the house before go to work, since going to the ranch today. Had to shave my head etc. Next entry will be next year, no leg work this week.
Monday
Military press
95 X 2 X 7
115 X 2 X 7
Working set
135 X 1 X 5
155 X 1 X 5
175 X 1 X 5+= 5
135 X 5 X 10 with Fat Gripz
Curls Fat Gripz Straight bar
65 X 2 X 10
85 X 2 X 6
Tuesday
Power Cleans
135 X 2 X 5
155 X 1 X 3
175 X 1 X 3
Deadlift Conventional
225 X 2 X 5
245 X 1 X 5
Working set
295 X 1 X 5
315 X 1 X 5
335 X 1 X 5+= 6
Friday
Floor press Fat Gripz
135 X 2 X 5
185 X 2 X 5
205 X 2 X 5
Bench narrow inside the rings grip Fat Gripz
215 X 1 X 5
225 X 1 X 5
235 X 1 X 5+= 5
Regular Grip Bench
185 X 5 X 10