Friend sent me this. Can't imagine what that would have felt like, or how that even happens, while deadlifting.
https://instagr.am/p/DZV0srjTcbX
https://instagr.am/p/DZV0srjTcbX
***Weightlifting Thread***
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Last: 14 days ago by CC09LawAg
Bro must've looked like a question mark pulling that weight up…
Yikes!
Yikes!
315 down on bench, finally!
Loaded 325 and got pinned. Forgot I had the safety arms set two notches lower the other day so may have some lovely bruises around my waist from wiggling out from under the bar.
Loaded 325 and got pinned. Forgot I had the safety arms set two notches lower the other day so may have some lovely bruises around my waist from wiggling out from under the bar.
CC09LawAg said:
315 down on bench, finally!
Loaded 325 and got pinned. Forgot I had the safety arms set two notches lower the other day so may have some lovely bruises around my waist from wiggling out from under the bar.
BRO LEVEL ACHIEVED!
Hell yeah! Very few people ever put up 3 plates on bench... congratulations!
Now you gotta start aiming for 4 plates...
Now you gotta start aiming for 4 plates...
I have 365 plugged in as my goal to get to my 1500 total, but man that extra 50 pounds is daunting. I'm not sure I'll ever be a 4 plate bench presser unless I really change my physique.
I feel like I could easily add 100 pounds each on to squat and deadlift with the proper focus and training. Upper body seems to lag behind for me. Probably a technique issue.
I feel like I could easily add 100 pounds each on to squat and deadlift with the proper focus and training. Upper body seems to lag behind for me. Probably a technique issue.
365 is a solid goal! I am not sure on the exact math but it sure feels like you can gain about 2-3lbs of strength in dead lift/squat per pound of strength on bench... unless you're a newbie and can strength by osmosis.
Fair point about physique too. I struggle with wanting to hit higher numbers but also not wanting to have the physique of a 55 gallon drum. Problem is you need more muscle mass and almost inevitably more body fat to be stronger... it is a viscous cycle for sure.
Fair point about physique too. I struggle with wanting to hit higher numbers but also not wanting to have the physique of a 55 gallon drum. Problem is you need more muscle mass and almost inevitably more body fat to be stronger... it is a viscous cycle for sure.
Well, I put 365 as a placeholder because I wasn't sure if I'd ever get a 500+ pound squat with my huge plateau, so I had to make up the difference somewhere.
If I can get my deadlift around 600, I'll look at any bench gains as just 5 pounds less I need to squat to reach my goal.
If I can get my deadlift around 600, I'll look at any bench gains as just 5 pounds less I need to squat to reach my goal.
Got 525 deadlift off the ground to mid shin then lost it.
Watching video, the bar drifted away from my body on the right side and kind of twisted towards my left foot. Similar thing happens on my squat so I think I'm having muscle imbalance issues with my left side dominating over my right.
Tried 3 more times to get it off the ground and spent all my energy on attempt 1.
I think I have the strength to get it if everything goes perfect. But no new DL max for now.
Watching video, the bar drifted away from my body on the right side and kind of twisted towards my left foot. Similar thing happens on my squat so I think I'm having muscle imbalance issues with my left side dominating over my right.
Tried 3 more times to get it off the ground and spent all my energy on attempt 1.
I think I have the strength to get it if everything goes perfect. But no new DL max for now.
Using straps? Overhand? Mixed grip?
Using straps.
I also have crappy foam mats I used and they've gotten dents in them over the last couple of years from deadlifting, so sometimes the bar rolls into those and throws me off.
I don't feel like that's what happened here but even a tiny nudge off the bar path would cause a breakdown for me at that weight.
I also have crappy foam mats I used and they've gotten dents in them over the last couple of years from deadlifting, so sometimes the bar rolls into those and throws me off.
I don't feel like that's what happened here but even a tiny nudge off the bar path would cause a breakdown for me at that weight.
Won't take much! Get yourself a grown up floor or platform!
Curtesy bump, this thread way about to find its way to Pg 2
Today I swapped my block of time to lift vs when I would do Bible and other reading in the morning. Going back to lift early morning (530-7) vs later-early morning (7-830). Felt much more focused on both sides. Hopefully wasn't just the placebo effect.
Have settled mostly in on a decent chest/back day finally...some of the challenge is just a small space in the garage and wanting to be efficient as possible with moving stuff around, etc.
Barbell Bench (decline for shoulder health), paired with DB chest supported rows and some ab twist nonsense.
Incline DB Press, paired with chest supported back flys and gorilla rows
TRX/Ring stretch pushups paired with weighted dips
I alternate this chest/back day with another to hit some other moves like BB Row, pullups, and others
Today I swapped my block of time to lift vs when I would do Bible and other reading in the morning. Going back to lift early morning (530-7) vs later-early morning (7-830). Felt much more focused on both sides. Hopefully wasn't just the placebo effect.
Have settled mostly in on a decent chest/back day finally...some of the challenge is just a small space in the garage and wanting to be efficient as possible with moving stuff around, etc.
Barbell Bench (decline for shoulder health), paired with DB chest supported rows and some ab twist nonsense.
Incline DB Press, paired with chest supported back flys and gorilla rows
TRX/Ring stretch pushups paired with weighted dips
I alternate this chest/back day with another to hit some other moves like BB Row, pullups, and others
Well, made the call bros. The cut is happening. And Im rearranging the training.
Between blood work, DEXA, progress on all main lifts, progress on accessories, all pointed to the same thing. I've hit the max I can get on this "bulk." Anything more would be mostly fat with marginal gains.
And to top it off. Had that moment under squat (my most hated lift as has been well documented), my body damn near went into revolt and I had to fight it to stop it from throwing the weight off. Mentally, physically. Im done.
Time to get hot.
Between blood work, DEXA, progress on all main lifts, progress on accessories, all pointed to the same thing. I've hit the max I can get on this "bulk." Anything more would be mostly fat with marginal gains.
And to top it off. Had that moment under squat (my most hated lift as has been well documented), my body damn near went into revolt and I had to fight it to stop it from throwing the weight off. Mentally, physically. Im done.
Time to get hot.
Good luck sir!
ttha_aggie_09 said:
Good luck sir!
Thank you! Looking forward to cutting all the fat and revealing how mid everything is!
Been awhile since I posted here, so I thought I'd do what I can to keep this thread alive
My son's last meet was high school nationals at the end of March. It went ok for him, he just barely missed medaling but set a new squat and bench PR, missing a new deadlift PR on his third. Since then, we've been working with a coach out of Metroflex in Fort Worth. Long time powerlifter who's coached a number of high school and college powerlifters and was recommended to us. Dude's in his 40's, still competes, and still squats over 900. Anyway, great guy, very knowledgeable. Mostly online, but we drive out there on occasion. Since April, it's been more hypertrophy focused, more volume on the accessories, and not going any higher than 80% on the main lifts. Same split, with a squat day, deadlift day, and two bench days. Next meet coming up is early September, (USAPL Southwest Regionals), and we'll be changing things up soon to start getting ready.
And as we've been doing since he started lifting with me, we do the exact same thing, just different weight. Things are coming along for me, still progressing slowly, but progressing. We've been doing amrap's the last couple of weeks. Yesterday was squats, and hit 303 for 11. Squat day can be a beating, but we've adapted. For example, yesterday was:
Squats - 3 progressively heavier warmups for 5, 2, and 2; then 4 work sets of 4, last being an amrap (same weight for all)
Front squats - 3x8
DB Split Squats - 3x12
Reverse Hypers - 3x15
Ab Wheel - 2x10
Cable Twists - 2x15
I'm digging it and it's been fun, albeit a lot of work. I may even consider signing up for a meet myself, just for the hell of it and something to do.
On a side note, we spent the last year at a powerlifting gym in Plano. Unfortunately, the owners couldn't afford to keep it open and closed down in May. Since then, we moved over to Destination Dallas in Allen (I think there's at least one other guy here that works out there). It's like where we were, except bigger and a lot more bodybuilders. We're talking a number of high level, professional bodybuilders, just massive dudes. But there are a fair amount of powerlifters that work out there and there's an area setup for what we need and use. And the environment over all is just really great and conducive to pushing yourself. I really enjoy it and glad we found it.
My son's last meet was high school nationals at the end of March. It went ok for him, he just barely missed medaling but set a new squat and bench PR, missing a new deadlift PR on his third. Since then, we've been working with a coach out of Metroflex in Fort Worth. Long time powerlifter who's coached a number of high school and college powerlifters and was recommended to us. Dude's in his 40's, still competes, and still squats over 900. Anyway, great guy, very knowledgeable. Mostly online, but we drive out there on occasion. Since April, it's been more hypertrophy focused, more volume on the accessories, and not going any higher than 80% on the main lifts. Same split, with a squat day, deadlift day, and two bench days. Next meet coming up is early September, (USAPL Southwest Regionals), and we'll be changing things up soon to start getting ready.
And as we've been doing since he started lifting with me, we do the exact same thing, just different weight. Things are coming along for me, still progressing slowly, but progressing. We've been doing amrap's the last couple of weeks. Yesterday was squats, and hit 303 for 11. Squat day can be a beating, but we've adapted. For example, yesterday was:
Squats - 3 progressively heavier warmups for 5, 2, and 2; then 4 work sets of 4, last being an amrap (same weight for all)
Front squats - 3x8
DB Split Squats - 3x12
Reverse Hypers - 3x15
Ab Wheel - 2x10
Cable Twists - 2x15
I'm digging it and it's been fun, albeit a lot of work. I may even consider signing up for a meet myself, just for the hell of it and something to do.
On a side note, we spent the last year at a powerlifting gym in Plano. Unfortunately, the owners couldn't afford to keep it open and closed down in May. Since then, we moved over to Destination Dallas in Allen (I think there's at least one other guy here that works out there). It's like where we were, except bigger and a lot more bodybuilders. We're talking a number of high level, professional bodybuilders, just massive dudes. But there are a fair amount of powerlifters that work out there and there's an area setup for what we need and use. And the environment over all is just really great and conducive to pushing yourself. I really enjoy it and glad we found it.
ATG squatting is very humbling.
If I make contact with the floor with my butt on the bottom of the squat, I can't even stand up with even a light dumbbell in my hands.
It's remarkable that everyone does so!
If I make contact with the floor with my butt on the bottom of the squat, I can't even stand up with even a light dumbbell in my hands.
It's remarkable that everyone does so!
Curious on everyone's thoughts.
I've got a lot going on so my workouts are getting a little more spaced out than usual. To account for that, I structure it like this:
Squat 3x5 (ascending percentages)
Bench 10x5 (fixed percentage)
Deadlift 5x5 (fixed percentage)
OHP 3x5 (ascending percentages)
Squat 5x5 (fixed percentage)
Bench 3x5 (ascending percentage)
Deadlift 3x5 (ascending percentage)
OHP 10x5 (fixed percentage)
Then all of my accessories. I do this because sometimes I have 3 or 4 days between lifts and this way I'm hitting upper and lower body every workout.
I would normally do the 3x5 with ascending percentage followed by a 5x5 or 10x5 of supplemental work for that lift, so it'd be Squat/Bench/DL/OHP and, if I wanted, I could lift 4 straight days.
Does it matter to split up the volume this way? Am I losing out by not sticking to doing one main lift per workout to completely exhaust the muscle, or is getting the total volume in but spread out going to yield the same or similar result?
I've got a lot going on so my workouts are getting a little more spaced out than usual. To account for that, I structure it like this:
Squat 3x5 (ascending percentages)
Bench 10x5 (fixed percentage)
Deadlift 5x5 (fixed percentage)
OHP 3x5 (ascending percentages)
Squat 5x5 (fixed percentage)
Bench 3x5 (ascending percentage)
Deadlift 3x5 (ascending percentage)
OHP 10x5 (fixed percentage)
Then all of my accessories. I do this because sometimes I have 3 or 4 days between lifts and this way I'm hitting upper and lower body every workout.
I would normally do the 3x5 with ascending percentage followed by a 5x5 or 10x5 of supplemental work for that lift, so it'd be Squat/Bench/DL/OHP and, if I wanted, I could lift 4 straight days.
Does it matter to split up the volume this way? Am I losing out by not sticking to doing one main lift per workout to completely exhaust the muscle, or is getting the total volume in but spread out going to yield the same or similar result?
I'll give my two cents. At the end of the day, it's about getting enough volume to progress, but managing fatigue so you recover properly. I've made progress essentially doing everything once a week, and I've made progress doing things multiple times a week. It all depends on your goals and how you structure it.
Case in point, right now I have a primary squat day, which can be up to 6-7 sets including warm-ups. Low volume, generally 1-3 rep range at sub maximal weights. Then 3 back off sets. Follow that with hack squats, leg curls, reverse hypers, and some abs.
On deadlift day, there's about 6 sets of paused safety bar squats I start with. That includes warm-ups and low reps, sub maximal weight. Then deadlifts (same low reps) and back off sets. Follow that with hack squats and some back extensions and abs.
I have basically two bench days. Both are low reps, but the weights vary a little, second day a little lighter, first day more sets and includes back off sets. Then there's triceps / biceps, some shoulders, and back on each day. Different lifts on each day and usually 3-4 sets and in the 6-10 or 10-15 rep range, depending on what it is.
Not sure how much this helps you, but I don't think what you are trying to do (from what it sounds like) would necessarily be a problem. Just may have to experiment a little to see what works.
Case in point, right now I have a primary squat day, which can be up to 6-7 sets including warm-ups. Low volume, generally 1-3 rep range at sub maximal weights. Then 3 back off sets. Follow that with hack squats, leg curls, reverse hypers, and some abs.
On deadlift day, there's about 6 sets of paused safety bar squats I start with. That includes warm-ups and low reps, sub maximal weight. Then deadlifts (same low reps) and back off sets. Follow that with hack squats and some back extensions and abs.
I have basically two bench days. Both are low reps, but the weights vary a little, second day a little lighter, first day more sets and includes back off sets. Then there's triceps / biceps, some shoulders, and back on each day. Different lifts on each day and usually 3-4 sets and in the 6-10 or 10-15 rep range, depending on what it is.
Not sure how much this helps you, but I don't think what you are trying to do (from what it sounds like) would necessarily be a problem. Just may have to experiment a little to see what works.
Appreciate it.
I am going to be exerting a ton of energy into non-lifting activities for the next few months, so my main focus is to maintain and work on my technique and mobility. Especially on squat, I'm trying to widen my stance on my low bar squat to have less ROM.
I did have a lot of lower body accessories programmed but I don't think I'm going to have the gas for that, so I may turn this into an upper body focused block. I usually can push upper body harder when I'm totally gassed so I will try to get some back gainz that I've been ignoring for awhile.
I am going to be exerting a ton of energy into non-lifting activities for the next few months, so my main focus is to maintain and work on my technique and mobility. Especially on squat, I'm trying to widen my stance on my low bar squat to have less ROM.
I did have a lot of lower body accessories programmed but I don't think I'm going to have the gas for that, so I may turn this into an upper body focused block. I usually can push upper body harder when I'm totally gassed so I will try to get some back gainz that I've been ignoring for awhile.
CC09LawAg said:
Appreciate it.
I am going to be exerting a ton of energy into non-lifting activities for the next few months, so my main focus is to maintain and work on my technique and mobility. Especially on squat, I'm trying to widen my stance on my low bar squat to have less ROM.
I did have a lot of lower body accessories programmed but I don't think I'm going to have the gas for that, so I may turn this into an upper body focused block. I usually can push upper body harder when I'm totally gassed so I will try to get some back gainz that I've been ignoring for awhile.
Man, good for you for holding all this a little more loosely.
I've taken a step back on grinding as well. Going into a cut. And feeling alot better. (Though I did jack my elbow a bit on pullups, so that has sucked).
After 4 years I have a pretty good feel for what it takes to maintain my strength level. I've gotten better about taking the long term approach.
I am also to the point in training where I am running into a plateau unless I am 100% dialed in and so I realistically know I'm just going to be frustrated if I try to add 60 pounds on to my lifts while juggling all of my other responsibilities, so I try to set some other smaller goals while just holding on to what I've got.
When I am out of this chapter of life, I plan on going balls to the wall. But for now, going to just put my head down and come out on the other side.
I am also to the point in training where I am running into a plateau unless I am 100% dialed in and so I realistically know I'm just going to be frustrated if I try to add 60 pounds on to my lifts while juggling all of my other responsibilities, so I try to set some other smaller goals while just holding on to what I've got.
When I am out of this chapter of life, I plan on going balls to the wall. But for now, going to just put my head down and come out on the other side.
CC09LawAg said:
I am also to the point in training where I am running into a plateau unless I am 100% dialed in
Yup. And, for me, seeing what it takes past this point, Im not willing to do it. So much of one's life has to be geared around this to make appreciable progress.
I know what range Im in without it taking over my life. If I can slowly raise the baseline over significant time, great. If not. Happy to stay that way.
I'll share an update on progress as well. I just did a ~20% deload on 5/3/1. I was getting to the point where I was barely able to get the last set in instead of AMRAP, and by the end of the main work I was exhausted and found it difficult to fit in other accessories.
Squat in particular wrecked me every time. I think the combination of squatting once every 10 days (I was on a 3 lifts per week cadence), the BBB work, and too high of a starting weight was contributing to that. Got to a point that I was dreading squat days. I also remember what CC09LawAg said about Jim Wendler's emphasis on bar speed. So it became apparent that I started too high in all of my lifts.
So all of that combined with needing to commit to a cut but have enough energy to get through my workouts led to the deload. I'm also going to a 4/week cadence so I'm not missing a week squatting. Moving forward I'm going to focus on technique and bar speed instead of my theoretical "maxes"
Squat in particular wrecked me every time. I think the combination of squatting once every 10 days (I was on a 3 lifts per week cadence), the BBB work, and too high of a starting weight was contributing to that. Got to a point that I was dreading squat days. I also remember what CC09LawAg said about Jim Wendler's emphasis on bar speed. So it became apparent that I started too high in all of my lifts.
So all of that combined with needing to commit to a cut but have enough energy to get through my workouts led to the deload. I'm also going to a 4/week cadence so I'm not missing a week squatting. Moving forward I'm going to focus on technique and bar speed instead of my theoretical "maxes"
fav13andac1)c said:
I'll share an update on progress as well. I just did a ~20% deload on 5/3/1. I was getting to the point where I was barely able to get the last set in instead of AMRAP, and by the end of the main work I was exhausted and found it difficult to fit in other accessories.
Squat in particular wrecked me every time. I think the combination of squatting once every 10 days (I was on a 3 lifts per week cadence), the BBB work, and too high of a starting weight was contributing to that. Got to a point that I was dreading squat days. I also remember what CC09LawAg said about Jim Wendler's emphasis on bar speed. So it became apparent that I started too high in all of my lifts.
So all of that combined with needing to commit to a cut but have enough energy to get through my workouts led to the deload. I'm also going to a 4/week cadence so I'm not missing a week squatting. Moving forward I'm going to focus on technique and bar speed instead of my theoretical "maxes"
The biggest thing with 5/3/1 is you eventually start to see that your training max starts to have less of a correlation with your actual max depending on if you're doing FSL, SSL, BBB, etc.
I would fall into the mindset of I need to keep pushing my training max up so that I can get stronger. But I have found that when I do 80 or 85% of my max for my training max vs 90%, or when I do a deload, my actual max is sometimes higher than what the training max says it will be.
When I maxed my squat in June, my training max I was using was 367.5 but I was able to lift 465. All the other times when I've been pushing and grinding my squat I'd plateau around 425.
That's good to keep in mind! I wonder what leads to that the further you get into the 5/3/1 mode. I'm sure it's a combination of factors, but it perhaps volume, reps, accessories?
I was getting discouraged when I couldn't complete a lift that was not even at my training max.
I was getting discouraged when I couldn't complete a lift that was not even at my training max.
I think a lot of it is recovery.
I tried to do the SSL/BBS template and Wendler in the book even explicitly says "this will be hard, don't train like an ******* and do too many accessories" but I didn't listen and it absolutely kicked my ass.
I fell in love with trying to push my lifts but then on my AMRAP sets I was maybe getting 2 or 3 reps, or I'd try to do SSL with my TM set too high.
I have realized that the simpler templates seem to give me the most bang for the buck, and I can make progress doing less weight. Then on days I feel good I add in Joker sets or push my accessories harder.
Looking at my logs back to late 2023 when I first started using 5/3/1, the best training blocks I've had that surpassed my expectations when I maxed out were when I did the simple, vanilla BBB templates with 40-60% of my TM.
I tried to do the SSL/BBS template and Wendler in the book even explicitly says "this will be hard, don't train like an ******* and do too many accessories" but I didn't listen and it absolutely kicked my ass.
I fell in love with trying to push my lifts but then on my AMRAP sets I was maybe getting 2 or 3 reps, or I'd try to do SSL with my TM set too high.
I have realized that the simpler templates seem to give me the most bang for the buck, and I can make progress doing less weight. Then on days I feel good I add in Joker sets or push my accessories harder.
Looking at my logs back to late 2023 when I first started using 5/3/1, the best training blocks I've had that surpassed my expectations when I maxed out were when I did the simple, vanilla BBB templates with 40-60% of my TM.
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