October 15th
Conventional Beltless Deadlift - 2.5" Deficit
225 x 5
315 x 4
405 x 2
500 x 1
540 x 2 RIR 3-4
2 x 455 x 4
Barbell Row
365 x 10
Seated OHP - Close Grip
135 x 7
165 x 7
165 x 4
200 x 12
First time I deadlifted 405+ without straps in years and I had no chalk. I was worried about grip strength for nothing lol.
200x12 is a PR. One of my goals is 225x12 with wraps and this puts me into the ballpark at least. I’d need another 15lbs to feel comfortable attempting it.
October 16th
Paused Squat - Highbar , Beltless
135 x 5
225 x 3
315 x 2
405 x 2
475 x 2 RIR 2-3
Weighted Pullups (Deadlift Width Grip)
BW + 25 x 5
BW + 35 x 5
BW + 55 x 5 RIR 2-3
BW x 20
Good solid session before work. I could tell I was fatigued from yesterday (especially on squats), but still had good power. This is a good thing because it gives me idea on how my set will feel when rested.
I’ve been split between doing 5s on my paused squat or going to 2s and trying to break a weight PR. I’m still trying to go after my original goal of 500x5 paused. But I’d take 535-545 for a double too. Both would be equally satisfying.
I agree, that is some nice squatting
Double overhand?
No, but I do use double overhand up until 405 though. Then I switch over to mixed grip.
I’m trying to make a conscious effort moving forward to train without straps (outside of accessory back work like rows and rdls)
October 17th
Paused Bench Press - Larsen Spoto
135 x 7
185 x 7
225 x 4
265 x 2
290 x 7 RIR 1-2
PRs coming quick. 10lbs with reps left.
Definently making it my goal to Larsen Spoto Press 315x8. That should put me around 315 for 11 to 12 reps, with some leg drive and a competition pause thrown in.
That’s pretty damn impressive, I can’t get much past 3 plates a side before grip becomes an issue and I go to mixed grip. I’ve not been able to really take to using straps to be honest
What’s your reason? I’m curious to hear your thoughts on them.
I’ve personally noticed the technique changes drastically with straps (especially with the figure 8s), it pulls me forward a lot more and puts a lot more load on my back.
I actually felt stronger without straps, my form was way tighter and felt like my form was on point. Its a big reason I’m trying to ditch them now.
It’s not a million miles away from your reasoning. I always felt deadlifting with straps meant I setup slightly differently and couldn’t get into as natural position as without. I know there are some dangers with mixed grip but I’ve always preferred it and my best lifts have been without. I have used straps for DB rows in the past but nowadays I just can’t be arsed.
October 18th
Conventional Deadlift - 2.5" Deficit Beltless
135 x 1
225 x 1
315 x 1
405 x 1
495 x 1
565 x 2 RIR 1
Kneeling Cable Crunch
3 x 260 x 12 RIR 5+
565 was very grindy today. Recovery is definitely taking a hit. Work has also been absolutely demolishing me, haven’t picked up so many aches and pains before.
I’m planning to jump to 580x2 next week, we’ll see how my recovery goes though
October 19th
Paused Bench Press - Larsen Spoto
135 x 7
185 x 4
225 x 2
265 x 2
300 x 7 RIR 1
Seated OHP - Close Grip
135 x 5
165 x 4
190 x 15
Another 10lb PR. I’m going to try to hit 310x7 next week. I may be ending this bench training block much earlier than expected.
190x15 is a PR on OHP. Completely unexpected here.
Hitting the buffet for sure after this , lol
Training Notes From The Week
Haven’t done one of these in a quick minute. Finally have some time for myself to sit down and write stuff out.
Recovery/Nutrition
I am absolutely in pain 99% of the time now. My second job is pretty physical (Industrial Cleaning), and it’s been obliterating me (I’m noticing it’s especially in my legs and upper back), since I’ve got to reach over and under with one arm quite a bit, it’s inadvertently been helping me with mobility surprisingly enough since i’ve got to contort into some weird angles.
I am trying to get used to having essentially zero time to do anything. I have about 1 hour in between jobs to lift. Unless I want to do it early, early morning or late, late night.
Because of this, I’ve kind of had to adjust it to a pretty ultra minimalist type of training, get in and get out. I’m doing pretty low volume to help aid in recovery.
I’m pretty much doing two meals a day now, one right after I lift, and one huge one right at night. I usually skip out eating in the mornings and have some milk before I go in (thank god for fairlife).
I’m surprisingly still keeping the weight on, i’m definently not gaining, though. I’m fine with this.
It hasn’t been digging that much into recovery surprisingly, but I have a feeling this is going to catch up.
Training
Honestly for all intents and purposes, everything has been going more than well.
I’m treating this as if I took a deload for those 2 weeks and continuing on with my original training cycle.
I’ve got some end goals obviously. I’d like to hit 500x5 or 540x2 on my paused squat, I would like 600x2 on my deficit deadlift, and I would love 315x8, or, 325x7 on my Bench Variation.
After this… Well. I’m actually just going to continue doing the same thing, lol. I don’t feel the need to change anything, so i’ll keep pause squatting and deficit deadlifting and generally making everything hard as shit.
This way I can stay confident that my “real” strength is waiting there for me when I decide to try to shatter all-time PRs again.
Other Notes
October 20th
Paused Squat - Highbar , Beltless
135 x 1
235 x 1
315 x 1
405 x 1
500 x 2
Beltless Frog Squat
365 x 7
Rack Pull - 5" Below Kneecap
225 x 1
315 x 1
405 x 1
495 x 1
580 x 2
October 21st
Paused Bench Press - Larsen Spoto
135 x 7
185 x 4
225 x 2
265 x 2
310 x 7 RIR 1-2
First time noticing some slow down on the last rep. Going to be making 5lb jumps starting here. 10lb PR.
October 22nd
Block Pull - 5" Below Kneecap
225 x 1
315 x 1
405 x 1
495 x 1
580 x 2 RIR 5+
Kneeling Cable Crunch
3 x 260 x 15 RIR 5+
I am 99% certain it is easier to pull without straps, personally. This felt effortless today. Not going back to using them for heavy pulls, had a buddy with me and I had held it for a good 6-8 seconds at the top as he was talking to me lol. 580x2 felt grindy 2 days ago, and I was using straps. So either I recovered that fast or my body likes pulling without them.
Its like my mind and body can’t register the weight in my hands with straps since it takes my grip out the equation. Can’t believe I’ve been going years like this.
580 should be a breeze off deficits.
I’ll be putting this here, for anyone that’s interested in reading. I’ve followed this guide for a pretty long time and it’s been helpful.
Meant to post it yesterday but I forgot lol
October 23rd
Seated OHP - Close Grip
135 x 7
165 x 4
185 x 2
205 x 13
Paused Bench Press - Larsen Spoto
135 x 4
225 x 4
2 x 245 x 4 RIR 5+
5lb PR. This checks out because 190x15 last week would’ve come out to 200x13 for me that same week. I could tell I was slower because of no food coming in. Thank God for stimulants.
I also got a job interview with a local nutrition store and I’m excited about this. It’ll replace my Morning Shift Job.
Jelly mate. Quality
October 24th
Paused Squat - Highbar Beltless
2 x 135 x 5
2 x 225 x 2
315 x 2
405 x 1
470 x 1
520 x 2 RIR 2
Weighted Pullups
BW + 25 x 5
BW + 55 x 6
BW + 65 x 5
BW x 20
Definently can go up to 540 next week, and this’ll finish off my training cycle nicely. After that, scale the squat back to push my deadlift and bench hard.
I felt slow coming in but got stronger thankfully. Nothing felt off. Based off 540x2, I’m going to guess my squat max is around 600ish with a belt and some good dive bombing out the hole.
October 25th
Paused Bench Press - Larsen Spoto
135 x 7
185 x 4
225 x 2
270 x 2
315 x 7 RIR 1
Larsen 3" Board Press
2 x 325 x 3 RIR 5+
5lb PR. I’m thinking I’ve got another 15lbs out of this training block before I deload and assess. Bench is feeling the strongest ever right now.
My Larsen Spoto max right now has to be around 365. This matches my old bench rep PR when I could hit 365 in my comp setup. This is a huge deal because that means my comp bench will be even stronger. I’m super super excited about this.
Honestly looking in the mirror, I don’t look much bigger with this style of training but I’m getting stronger, I’ll take that any day , personally.
