Think that one has come up before…in theory I like the way it looks, but it won’t work while doing 531 because it would replace both deadlift AND squat.
But really guys, not really looking for a replacement for the deads at the moment. I am just writing some of these thoughts out as a reminder to not go nuts on them. Otherwise I will be back here in 8 weeks trying to AMRAP 150 or something and frying my nervous system.
Shut up with all the precautions and sensibleness - doing something stupid, let your ego go wild with deadlifts!
Heh, nope. I already have a bad habit of pushing beyond what I should. In this case, I am simply trying to be cautious with the Deads so that it doesn’t stop me from pushing everything else.
C1W2D1 - Squat Day
Start of week 2, forgot to really check how many reps I got last week, but whatever. Figure anything north of 10 reps will do.
Barbell Squat
Decline Barbell Bench Press
13 reps was fine. Left one or two in the tank. Bumped up the assistance squats to 70. Also did the bench cardio on the decline this time to save the shoulders for shoulder day.
Step aerobics? 
I think you are being snarky. I can’t even spell step arobiks.
Did we not have a conversation a few weeks back in which you claimed to not be able to do this kind of thing?
Yes. That was a few weeks ago. Keep up, man.
He’s coming for you, quick assert dominance, flex on him and hit a 120 X 13!
I’m going to pretend I didn’t read that.
Which machine was this? Was it actually a row or like a pull down on an arc? If it’s the pull down version, I love that thing. Best back exercise ever. If it’s a row, then disregard and find the pull down!
Is that what happens with AMRAPs? I felt destroyed for about 30-40 minutes after my idiocy on Friday, but I feel like I bounced back alright. I have no desire to do that again any time soon, though. Perhaps the occasional rep fest?
There are a lot of variations on this kind of machine, but yeah I would describe it as a pull down with an arc. Plates behind you. Start high and end low in a looping motion. I also think it is one of the best machine exercises for back. The only reason I don’t do them all the time is because I get all I need from pullups.
Partly because of AMRAP, I would say. More than any other lift, deadlifts engage your entire nervous system. This is one of the reasons it is possible to get stronger with it so quickly compared to other lifts (and yet does not lead to the same muscular improvements). Frame of mind is important for deads, because this is your brain literally engaging your nervous system. Whether it is a ton of really heavy singles or a ton of high rep sets, you really can fry your system.
It is quite literally the same stress on your system as other kinds of stress. ‘Overload’ is just a fancy word for a nervous breakdown, and you can have a legit nervous breakdown, even if only temporary. Deloads, for example, are more for your nerves than your muscles.
Another off program day today, so that means pulling. Some of these are at the very limit of what I can pull, so I won’t promise they were perfect ROM. Sometimes I just barely get my eyeballs over the bar, so I count it.
Math Alert! Math Alert! My app did the crazy conversion of the pound plates again, which I know will blow some minds (lol @Frank_C).
Pull-Up
Isolateral Plate Loaded High Row
Preacher Curl
That double at 52kg was an ugly PR, but what I really want is 5 reps with two plates (40.8kg), which I just can’t quite freaking manage. Blargh.
I will defeat u one day. May need to chop off a leg tho
But it was a PR! Yay!
This is the internet equivalent of challenging your grandpa to a dance competition.
No mercy. It’s ok I’ll be humble in victory
The downside of all that nonsense is that I have strained the trap on my left side, which is stinky when I have to go do 531 on OHP today. Hello Ibuprofen.
Poor baby has a boo boo
Yeah. I don’t like going into 531 sessions with anything less than 95%. I get pretty psycho about it.