How much did it add to your DL?
Iāve run it a few times with very minimal deadlift specific assistance work and Iād say itās probably good for about 5-10kg a time to my max. Iām quite fast and loose with the deload protocol, so there may be more gains to be made there. I wouldnāt use it as the centre of a deadlift focus plan, but as a way to keep your deadlift progressing while focussing elsewhere.
1 Like
Thanks for the input. 16 weeks for me is an eternityā¦ lol Iāll have to cypher on it.
1 Like
I think it is mostly just the three days of only eating pizza.
1 Like
Off program day today. Went a did a bit of Bro Work, like a few curls and a bunch of rear delt exercises. A handful of MUs, which are the only things I bothered to actually log.
Muscle-Up
- 2 reps
- 2 reps
- 2 reps
- 2 reps
- 2 reps
- 3 reps
- 4 reps
- 3 reps
- 3 reps
- 3 reps
Went a few rounds with Bob as well, but it was fairly low energy. Still feeling a bit tired and wonky, although still better than I felt two days ago. My body is fighting something off, maybe a bit of Covid Lite or something.
Tomorrow is DL day, will give that Training Maximally a whirl. On paper it looks too easy, but maybe that can be tweaked by adjusting the TM. Will do it as prescribed the first day in any event.
I was giving you a minimalist option for deads. After you hit your TM for a single, you can do jokers or a rep max with your TM. I do a couple jokers to hit heavier singles.
You can always top out the down sets and do 5x8 if you feel like you havenāt done enough.
Yeah, thanks. I just have to get my head wrapped around the idea of these Joker sets, as this is a first for me. But still, I like the looks of it, seems just the ticket for me.
Itās simple. You do your single with your TM and if you think that youād like to do a heavier single then you do it. And repeat, if necessary.
1 Like
Cool, I can deal with that.
C1W2D4 - Deadlift.
As promised used the Training Maximally template. I used a max of 180 to figure out my TM, so that roughly comes out to 165. A bit conservative, but I think that works perfectly with this program, given the Joker option.
-
Barbell Deadlift
- 65 kg x 5 reps
- 80 kg x 5 reps
- 100 kg x 5 reps
- 115 kg x 3 reps
- 130 kg x 3 reps
- 145 kg x 1 reps
- 165 kg x 1 reps
- 175 kg x 2 reps
- 115 kg x 5 reps
- 115 kg x 5 reps
- 115 kg x 5 reps
-
Standing Barbell Shoulder Press (OHP)
- 20 kg x 5 reps
- 40 kg x 5 reps
- 50 kg x 10 reps
- 50 kg x 10 reps
- 50 kg x 10 reps
- 50 kg x 10 reps
- 50 kg x 10 reps
So straight to the point, this was perfect. Had plenty more in me, so did 175 for a double. Did the minimum back off sets as well. Perfect blend of doing good work, going heavy, but not burning myself up in the process. Also got the OHP sets up to 50, and that bodes well for the future.
6 Likes
Staying the pocket Ye buddy
Good to see that you enjoyed the deadlift session. I think itās the perfect approach for a lift that you donāt want to push at the moment.
As with most 5/3/1 programs, Jim wrote six variations of the Training Maximally program. If you want to push the lift more with this style then let me know. I can share some of the other options. The one youāre doing is the best fit for me.
2 Likes
Maintenance requirements are pretty low from what I understand at least relatively to making the gains in the first place. Havenāt gone out of my way to maintain anything ever. Sometimes just happens because life gets busy or something
Off day, so a bit of active rest. And that means Bob. For fun, I used the decibel measuring app on my phone to measure the loudness of a kick smashing Bob right under the armpit. 80db left foot, 84db right foot. I donāt know the value of this information, but I wonāt be satisfied until I get up in the the jet engine range. If I manage it, I will have to start naming my legs.
4 Likes
Wait, you donāt name your legs? I always knew you Canadians were weird.
Have you learned nothing from my log?
Ahaha, that is what my app calls it. I could start calling it āStanding Up And Not Sitting Down Strict Overhead Press Absolutely With A Barbell But With No Leg Drive And Also Not Leaning Back Too Much Probably Could Just Call It A Military Press Or Something Pressesā
That has a certain ring to it.
2 Likes
Can you make a snappy abbreviation out of that?
Yes. OHP.
2 Likes
Itāll never stick
4 Likes
C1W3D1 - Squats
So week 3 comes around, and with the way I run this program, I will admit that W3 is always intimidating. I literally get anxious up to a day before a session. So that said, today was a strange day indeed. For starters, I had it in my mind that I hit 105 for 15 last time and needed to come close to that with 110 today. This was false, I only did 13 last time. So anything more than 10 would have been fine, but that was not where my mind was.
On top of that, I somehow got too worked up and started having an adrenaline dump starting right about my third warmup set. Everything started feeling goofy, difficult, and off. Energy just leaving the body. Holy shit it was tough to keep focus from that point on. I could feel I was going to burnout well before 10 reps on the top set. What follows was accomplished only out of sheer testicular fortitude.
-
Barbell Squat
- 45 kg x 5 reps
- 60 kg x 5 reps
- 70 kg x 3 reps
- 85 kg x 5 reps
- 100 kg x 3 reps
- 110 kg x 15 reps
- 75 kg x 10 reps
- 75 kg x 10 reps
- 75 kg x 10 reps
- 75 kg x 10 reps
- 75 kg x 10 reps
-
Decline Barbell Bench Press
- 50 kg x 10 reps
- 75 kg x 10 reps
- 75 kg x 10 reps
- 75 kg x 10 reps
- 75 kg x 10 reps
- 75 kg x 15 reps
-
Muscle-Up
- 2 reps
I thought I was already in trouble after the 6th rep, but I just turned myself off and kept going. It was only after I was done that I discovered my error and that 15 reps was well more than I needed for progress. Everything after that was just a grind. Weird day. But good day.
6 Likes