Ruckin's dbol/test/eq log

[Perrin Aybara]

Yeah, I meant more taxing as in they allow more weight to be used and for volume work it can end up being more taxing and less beneficial than regular deadlifts or another variation. They are less taxing in that the range of motion is shorter. I think the way they are supposed to be implemented is doing them in place of your heavy sets and alternating them with halting deadlifts (deadlifts to the knees) so that you can pull really heavy weight and through the whole range of motion, just not all at once and tax yourself less in the process than just pulling really heavy. More for people with recovery issues. And of course using them for lockout. In my opinion better speed off the floor can improve lockout as well.

As far as 3x a week deadlifts I've never tried it. I have pulled volume deadlifts on Monday, done power cleans as a light Wednesday pull and pulled for a peak set of deadlifts on Friday. That might be a viable option for you. You could do the volume in the form of a variation or just like normal. Pulling from blocks is closer to pulling from the floor than rack pulls because of how the bar sits. Double paused deadlifts might be an option, too. Pete Rubbish is a big fan of them and he pulls 800+.

I don't know, I think you'd be better off pulling through a full range of motion more, just keep the RPE around 7-8 for all your volume work.

 

[Perrin Aybara]

Or do volume work on day one, do timed singles for speed on the middle day with lighter weight and hit your heavy sets on the third day. Could do power cleans as your deadlift warm up. Do the power clean sets like normal and when you're done just add weight and deadlift like normal.

It's possible, I'd think. Heavy/medium/light format, just less room for error with the deadlift.

If you want to keep the rack pulls you could alternate them weekly with some other variation. I really think you'd see better results.

With your size and how strong you already are, once you get this deadlift programming dialed in and figure out what works for you it's going to go up like crazy.

 

[ruckin]

@Perrin Aybara great advice man, I like your ideas. I have no special attachment to rack pulls. I've just been doing them cause I was thinking they'd be the best way to help. But now that I'm thinking about it, if I can get away with just deadlifting more, I'm sure that would give me better results.

I like your suggestion of doing one volume day and one intensity day each week. I'm a huge texas method fan myself already.

I just don't know if I like only doing cleans once per week. Maybe I can do them on the light day in the middle of the week, and then again after deads on the heavy deadlift day, so the only day I wouldn't do them is when I'm doing volume deads...

 

[ruckin]

How does this look

 

[Perrin Aybara]

Yeah, that's pretty close to what I was thinking. You could split it up further and do most of your power cleans on the middle day and divide the rest up as part of your deadlift warm-ups on the other two days if you were wanting to do those every day, too.

Just make sure you keep your volume deadlifts around RPE 6-8, no grinders at all. What's your max now, is it still 525? I'd start with high 300's or low 400's, depending on how many sets and reps you go with and see how you do.

I believe keeping it simple as long as you can make gains like that is the way to go, save the complex programming and multiple variations for when you're advanced and need it. Just like adding volume or frequency, save it until you need it to leave plenty things to play with to keep the gains coming.

 

[ruckin]

I don't mind not doing cleans on one of the days as long as I'm still progressing on them so Skipping them on the high volume deads day os fone with me as long as it works, which I'm confident it will.

I honestly have no clue what my max dl is. Maybe I'll make tomorrow (I guess technically today but I'm about to go to sleep) the max effort low volume day to see around where my max is.

 

[Perrin Aybara]

I'm testing my 2RM today myself.

I think this little modification is going to go well. Find your sweet spot on your rep ranges. I find 6-8 works well for my volume sets. 3-5 seems to be where it's at for my heavy sets, but sometimes switching to 8-10 gets my progress moving again. Just play around with different ones for a few weeks at a time and figure out what you respond well to.

 

[ruckin]

Press: 170x8,8,9
Squat (paused atg): 325x8x4
Paused Incline press: 205x10x3
Deadlift: 405x5x3
Db Shrugs: 85sx15x3 (~1 min rest)
Db curls: 45sx10,3,2 (rest pause set)
Face pulls: 120x15,6,3 (rp set)


I decided at the last minute to do "volume" deads instead since I hadn't lifted since Tuesday, to get some growth to make up for it. Everything went well today, up 40 lbs now on my squats in 3 weeks. I only did 3 sets of 5 on deads just to ease into higher volume work on them. I'll add a little more for next week. 405 for 3 sets of 5 felt good though, all the reps moved fast, as expected. I've been working a lot on driving my hips on the lockout lately, as opposed to just heaving it up with my back like I've always done in the past. That small form improvement seems to be making a huge difference.

 

[Perrin Aybara]

Your form is going to improve getting in more quality reps like this. It's going to carry over to the heavy sets when your mind and body get used to just tearing all these lighter reps off the floor. It'll be second nature.

 

[ruckin]

I just realized I forgot to say in my first post, another big goal I have is to do 10 full chin ups. The most I've ever done is 9.

 

[ruckin]

Power clean: 235x1x10
Press: 170x8,8,10
Squat (paused atg): 330x8x4
Bench: 265x10x3
Chin ups: 263x5x3


Didn't have time to do accessory stuff today, so I'm gonna do some shrugs with random inanimate objects at work. I can't believe up 45 lbs now on my squats already. Couldn't be happier with my results so far.

 

[Perrin Aybara]

Lol, mirin' random inanimate object shrugs.

One time during a long stint in county jail I did shrugs by twisting two sheets up like ropes and tying one across the bottom part of the cell door and one higher up across the door and suspending myself upside down shrugging with the bottom sheet while keeping my legs upright with the top sheet.

 

[ruckin]

Lol, mirin' random inanimate object shrugs.

One time during a long stint in county jail I did shrugs by twisting two sheets up like ropes and tying one across the bottom part of the cell door and one higher up across the door and suspending myself upside down shrugging with the bottom sheet while keeping my legs upright with the top sheet.

Lmao

That's some serious creativity

 

[Perrin Aybara]

Lmao

That's some serious creativity

Good times. Great progress on the squat, too. 45lbs in what, a month?

Chin ups will get there, they're tough when you're well over 200lbs and gaining.

 

[ruckin]

Good times. Great progress on the squat, too. 45lbs in what, a month?

Chin ups will get there, they're tough when you're well over 200lbs and gaining.

Not even, it's been 24 days. I was definitely not expecting this from only 20 mg/ day of dbol.



On another note, I'm planning my workout for Wednesday, which will be high intensity deadlifts. I'm thinking I'll just do an AMRAP set with 495 or 500. Should be fun.

 

[Perrin Aybara]

Not even, it's been 24 days. I was definitely not expecting this from only 20 mg/ day of dbol.



On another note, I'm planning my workout for Wednesday, which will be high intensity deadlifts. I'm thinking I'll just do an AMRAP set with 495 or 500. Should be fun.

How many are you thinking? 4-6?

 

[ruckin]

How many are you thinking? 4-6?

I honestly have no idea. Could be anywhere from 2-6 I'd say. It's been a while since I've pulled that heavy (which is a problem lol)

 

[RodgerThat]

Aaaaaaahhhhhh I'm so sorry I'm late! My girl was taking forever to get ready and my car broke down then I had a flat tire then I realized I don't bring my girl to meso so had to take her back home and then ya that's about a month of excuses I figure. Better late then never, subbed in to see how many times you rep my max DL on Wednesday!

 

[ruckin]

Aaaaaaahhhhhh I'm so sorry I'm late! My girl was taking forever to get ready and my car broke down then I had a flat tire then I realized I don't bring my girl to meso so had to take her back home and then ya that's about a month of excuses I figure. Better late then never, subbed in to see how many times you rep my max DL on Wednesday!

haha no worries, glad to have you here brother.

 

[ruckin]

Power clean: 205x1x8
Press: 175x8x3
Squat (paused atg): 335x8x4
Paused Incline press: 210x10x3
Deadlift: 500x3 (texas bar)
Chins: 261x5,5,7
Db Shrugs: 85sx15x3 (~1 min rest)
Face pulls: 120x17,6,3,3


WOOHOO up 50 lbs on my squat in less than 4 weeks! I'm a little disappointed in my deadlift though. I'm know I could have gotten 4 but I didn't wanna risk any form breakdown, and now that I'm deadlifting twice a week it's probably good to not push a set as much as I possibly can, but what do I know.

I had my buddy snap a picture of me when I was paused at the bottom during my squats so I could see how my depth was, so I figure I'll share it with you fellas too: