Happy birthday to the baby boy! Are you sill stronger than him?
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I love this variationā¦ works well to build your back
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Did them yesterday, actually felt them waaay more in my quads and abs, the weight was too light for my back.
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Interesting, Brandon Lilly swears by SGDL off short blocks for high reps. He says they are great upper back builders and help with the lockout portion of deadlift. I havent done them in quite some time.
I think they are a great tool to manage upper back strength, if you emphasize pulling the shoulderblades together, I think itās great for that. As well as building strength of the floor.
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I guess that since I had just done power snatches and snatch grip high pulls I naturally did them with an olympic style so more quads
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Woke at 78,3 kg - 172,6 lbs
Had a great day celebrating my little boy, great food and beverages.
Ended up drinking to much rum.
Today training
Badminton for an hour and a bit.
Got my A** whipped today, lost 4 sets, won a 5āth set. But well I tried but it didnāt work out well and my buddy played a good game today.
Next week though.
Oh and I canāt blame the rum, because he was there alongside me all day drinking the same amount.
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Hey buddy glad to see youāre still hitting it. Just wanted to say hello and that Iām back
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Woke at 78,1 kg - 172,2 lbs
Todays training:
Maxer powerlifting routine.
Front squat ā OHP ā Sumo DL
Building phase W5D1
Warmup: Ergorower, BPA, KB bottom up press, lazy lifter, McGill big 3
Front squat SS Ab wheel 2x10 + 3 x9
- 3 x 6 @ 52,5 kg (Rir 2)
OHP ss pull up deadstop
-
2 x 3 @ 5 kg, 4 x 2 @ 5 kg 1 x 9 Pull up. Alternating pull up / chin up
-
5 x 5 @ 40 kg (Rir 2 ā 3)
Sumo DL
- 3 x 5 @ 95 kg (Rir 3)
Incline DB bench press 350 set
- 22,5 kgās, 17, 12, 10 reps (+1, -1, 0)
DB curl 350 set
- 8 kg: 18, 15, 12 (0, +1, +1)
1 hour + 10 minutes warmup.
Felt fine today, lifted in the morning before work, Iām not that good at it, but everything moved fine.
Reps were good, fast and strong.
Iām doing a set less on the top weight, but thereās a warm up set with just a bit less weight.
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Woke at 77 kg - 169,8 lbs
Iām so used to weigh myself, that itās become a habit. Just trying to stay at this weight for a while. Eating somewhat loose.
Todays training:
Maxer powerlifting routine.
Tempo squat ā CG bench press ā Deficit DL
Building phase W5D2
Warmup: Rope skipping, kneeling bottom up KB press, bw squats, McGill big 3, mobility
Tempo squats 5050 ss Hanging leg raise 5 x 8
- Squat: 3 x 4 @ 60 kg (Rir 3)
Close grip bench press ss Barbell row 5 x 8 @ 52,5 kg
- CGPB: 4 x 5 @ 60 kg CGBP (Rir 3)
Deficit deadlift
- 3 x 5 @ 100 kg (Rir 3+)
Incline db row
- 3 x 14 @ 12,5 kg
SS with
ring Dip
- BW x 6, 6, 5
Decline EZ bar skull crusher 350 set
- 20 kg: 19, 15, 12 (+1, 0, +1)
1 hour 5 minutes + 10 minutes warmup.
Feeling great today, everything moved very good.
Sets and reps decreased and weights still heavier. Not taxing at all.
Every set has one or two warm up sets close to the working weight with a rep or two more.
Had a long day at work yesterday, moved workout till today. Leaves me with 3 workout days back to back. That might be a bit hard.
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This shit is the fucking worst
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Fixed it for you.
My maaaaaaaan! #deficitdeadlifting
Iām digging this routine, Mort. If nothing else, itās enjoyable to watch you work through an authentic powerlifting program. Whether itās optimal for you remains to be seen, but thus far youāre doing the big three FOUR times each week and staying healthy. Thatās a win in its own right.
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Woke at 76,9 kg - 169,5 lbs
Not the best of eating these days, a big surplus in the weekends up by a couple of kgās and then going down throughout the week. But Iām still sitting well under 80 kg, meaning Iām happy and having a great time, not worrying to much about what Iām eating.
@Koestrizer try them at about 50% of you max, itās light and you get to feel how your squat is doing, like is it midfoot all the time, falling forward/backward, is the feet in the right place with even pressure. They are awesome. If the weight got to heavy they wouldnāt be of any help. So try them out light.
@TriednTrue This feels so right for me. The weights are quite light and Iām nowhere near failure at any point on the main lifts or their variations.
Iām taking some of the assistance to failure at high reps.
Todays training
Maxer powerlifting routine.
Squat ā Bench press ā Deadlift
Building phase W5D3
Warmup: Jump rope, BPA, One arm KB press, bw squats, Lazy lifter, McGill big 3
Squat SS plank 3 x 25 sec
- 4 x 5 @ 80 kg (Rir 2 ā 3)
Bench press SS BPA 5 x 10
- 5 x 5 @ 70 kg (Rir 3)
Deadlift
- 3 x 5 @ 120 kg (Rir 3+) first set DOH the rest mixed grip.
DB press 350 set
- 12,5 kgās: 18, 14, 11 (+1, 0, 0)
Kroc row
- 35 kg x 18 each hand + straps (+1)
EZ bar curl amrap
- 20 kg x 38 reps (+3)
1 hour 15 minutes + 10 min warmup.
Great day, yet again, Iām really digging this program.
Only a bit fatigued from yesterdayās session. This is the money day, I think. Not looking forward for tomorrow. Iām expecting to be quite a bit more fatigued. But weāll see.
Oh btw I thought my grip would have been trashed today, but DL DOH warm up sets were: 70x8, 100x6, 110x5 and the first working set of 120x5 all double overhand. MAYBE I could have done one more set, but Iām losing tension and focus drifts towards my grip. So mixed it is.
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Have you got some chalk yet? Thatāll sort the slippery grip for a few more kgās
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Sorry mate, I havenāt. Iām good going mixed switching each set.
I actually have some liquid chalk, might try it out some timeā¦ when itās PR time 
Then itāll be chalk, mixed grip, straps, belt, ammonia, wraps, and AC/DC cranked up on the stereo.
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Donāt worry about the straps and ammonia, just crank the ACDC, whack some chalk on and show that bar whoās boss!
In all seriousness, chalk makes a world of difference. I use it a lot, on more than pulling
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Iāll try it out tomorrow on SGDL.
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Lol I tried them at 23-45 % of my max and already had that experience, haha
This is my goal!
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