I had a bad day today :(. I think it’s due to fatigue; I’ve not had much sleep recently due to toothache keeping me awake, consequently I haven’t eaten as much as normal due to the toothache. Last week I managed to do 147.5kg for 12 reps and today I only did 155kg for 3 reps and I was wiped :'(. I feel a little demoralised at the moment…
[quote]Webbykun wrote:
I had a bad day today :(. I think it’s due to fatigue; I’ve not had much sleep recently due to toothache keeping me awake, consequently I haven’t eaten as much as normal due to the toothache. Last week I managed to do 147.5kg for 12 reps and today I only did 155kg for 3 reps and I was wiped :'(. I feel a little demoralised at the moment…[/quote]
((hugs))
back on the 5/3/1, had my 531 deadlift day today…fucking bent bar wanted to roll right out of my hands. piece of shit. this gym has all 50lb bars, which might give some the impression that they bought some good bars…they didnt. theyre shit. it rolled on me on the first rep, tried to recover and got to rep 3, but my grip was gone. fucking bent bars…ive brought this up with the gym before, they made a point to remove the bar from the floor and put it in the main office with a note on it, they said theyre replace it, etc, etc. couple days later i was back at the gym and that bar was back on the floor. assholes only care about the $.
whatever. next time ill make sure that im holding the bend the right way if i have to use that bar. if i had the money id be that tool that carries his bar in with him…maybe in a few months
Deadlift- 345x6 PR. I remember when that was my max. This shit works. Thanks Jim.
ALL HAIL PREACH VICE!
Just started cycle 7,
Last DL on 1+ week I felt ‘off’ on first rep with 162.5kg, only did 4reps and waited for the pain to set in the following day(s). It didn’t, set off this cycle with 150kg x 5+ and got 10 reps, pretty good considering I was a bit worried about going for it.
Training twice per week, Tues= DL + MP, Fri= fSQ + BP
[quote]TheDudeAbides wrote:
[quote]Webbykun wrote:
I had a bad day today :(. I think it’s due to fatigue; I’ve not had much sleep recently due to toothache keeping me awake, consequently I haven’t eaten as much as normal due to the toothache. Last week I managed to do 147.5kg for 12 reps and today I only did 155kg for 3 reps and I was wiped :'(. I feel a little demoralised at the moment…[/quote]
((hugs))[/quote]
i think its traditional to have a less than optimal performance on a lift when the last time you did it you got a big PR
eat some, and sleep some. next time you deadlift, you’ll kill it again.
I had a terrible day in the gym… what do i do? And yes i am aware jim covered it in the book, i forgot
[quote]OT wrote:
I had a terrible day in the gym… what do i do? And yes i am aware jim covered it in the book, i forgot[/quote]
then go read it again
[quote]OT wrote:
I had a terrible day in the gym… what do i do? And yes i am aware jim covered it in the book, i forgot[/quote]
I personally prefer the fetal position for crying while listening to Moonlight Sonata.
you guys can be real buttholes… brb reading
[quote]Old Dax wrote:
Just started cycle 7,
Last DL on 1+ week I felt ‘off’ on first rep with 162.5kg, only did 4reps and waited for the pain to set in the following day(s). It didn’t, set off this cycle with 150kg x 5+ and got 10 reps, pretty good considering I was a bit worried about going for it.
Training twice per week, Tues= DL + MP, Fri= fSQ + BP[/quote]
Last night I felt great, DL got 157.5kg (347lb) for 10 reps and MP got 51.25kg (113lb) for 11 reps: yes I KNOW my MP sucks!. Bloody tired today!
[quote]TisDrew wrote:
[quote]OT wrote:
I had a terrible day in the gym… what do i do? And yes i am aware jim covered it in the book, i forgot[/quote]
I personally prefer the fetal position for crying while listening to Moonlight Sonata. [/quote]
pulse some america’s next top model with max effort sex and the city. ratchet load some ben and jerry’s fudge brownie
So today my workout partner and I are lifting. We both just got started back after about a 6 week layoff. Me due to injury (right shoulder issue but I had been doing lower body as normal). Him due to it being my home gym although he knows how to get in the garage and has an open invite.
During the workout conversation, I’m telling him how these next few cycles I’m changing things up a bit.
Upper body:
I’m doing the Matt Rhodes work up to a heavy single on upper body days, BBB with dumbbells (either Inc DB press or 1 arm DB OH press), and chinups (MP day) or DB rows (bp day). Both days end with band pushdowns and rotator exercises.
Lower body: I’m doing the workout as the books says with BBB assistance, abs and some grip work.
All days end with prowler pushing.
He makes a comment about me adding assistance lifts and how I get hurt when I add too many. That really got me thinking. Am I doing too much? I am basically doing the triumvirate on both days with some added small stuff for tris and rotator.
Someone either tell me I’m fine or that I should cut back to actual triumvirate. I’ll still do the BBB template for assistance though.
Let me get this right:
Upper Body Main Lift 5/3/1
5x10 with DB incline/chins/db rows
Band Pushdowns
Rotater Cuff
That’s too much accessory work? Please. I really doubt that’s too much for your body. He may be right, but that seems pretty low volume to me.
I don’t think so either. Especially since I am going back to 3 days/week. He also could have said it just to plant that seed in my mind. We are constantly engaging in psychological warfare. That was a successful strike on his part.
guys, what are some great accessory exercises that have helped improve your deadlift? I have really been slacking in this aspect and as a result have really shitty low back/core strength
IMHO, my deadlift has been helped the most by increasing my hamstring/hip/groin flexability and warming up better. that and doing bbb for more time under tension has helped my low back catch up. up to a certian point my weight was limited by my inflexability.
If none of those are your problem, there’s a competative powerlifter at my gym who was doing 305 for good mornings- that “12 tips for heavy pulling” recently recommended good mornings and jim talks about them being helpful in the ebook. the ebook and the blood and chalk articles are great sources of info on accessory moves to bring up the deadlift (go figure lol…)
I do BBB deficit deadlift b/c I usually have a tough time off the floor. If I struggle anywhere else, I do RDLs, but that’s what works for me, and it’s not like I’m a good deadlifter.
Improving my back squat helps my deadlift. To improve my squat I use lunges, good mornings, and stiff-legged deadlifts.
i didn’t get a lot of deadlift carryover from BBB deadlifts. My posterior chain was too fried to really go heavy on the accessory work when I was done with the 5-3-1 portion. Therefore, I decided to do some posterior chain work! I think glute ham raises helped more than anything to wake up my glutes and get them firing correctly.