Lifting Log

[Superduperdrol]

You got some bloody strong legs there mate!! Do you think having a strong squat has a part to play in conventional deads and max's or do you see them as very much a different movement in the way the weight is lifted?

I focused on building my squat up to hopefully increase my deadlift but I found it made no difference to it - if anything my deadlift actually suffered due to the extra loading caused by the squatting over the week on my back and CNS.

Oh 100% my squat builds up my Deadlift personally. My squat frequency is high (2-3x/wk) but I swap out for variations. Some weeks I free weight squat, other weeks, I go right above parallel and right below parellel. Just depends on how my hips and knees feel. Helps me manage loads and recover properly.

George Leeman and Andrew Hause both are advocates for a Deadlift Stance Box Squat and I will also have to agree with that sentiment. I think it teaches you to drive off the floor better, and if I execute it correctly, I think it mimics my conventional start position very well. I get more out of my glutes and quads.

As for CNS fatigue, perhaps you deadlifted too often on top of the squat frequency? I rarely max out or go above 85% on my Deadlift. I deadlift 'heavy' maybe twice a month, and on those weeks I'll do some load management. The rest of it is Deadlift Accessory Work, like my RDLs, Rows, Block Pulls, Deficits, which I don't consider that fatiguing for me. But I always stay with higher reps.

 

[barbell001]

Oh 100% my squat builds up my Deadlift personally. My squat frequency is high (2-3x/wk) but I swap out for variations. Some weeks I free weight squat, other weeks, I go right above parallel and right below parellel. Just depends on how my hips and knees feel. Helps me manage loads and recover properly.

George Leeman and Andrew Hause both are advocates for a Deadlift Stance Box Squat and I will also have to agree with that sentiment. I think it teaches you to drive off the floor better, and if I execute it correctly, I think it mimics my conventional start position very well. I get more out of my glutes and quads.

As for CNS fatigue, perhaps you deadlifted too often on top of the squat frequency? I rarely max out or go above 85% on my Deadlift. I deadlift 'heavy' maybe twice a month, and on those weeks I'll do some load management. The rest of it is Deadlift Accessory Work, like my RDLs, Rows, Block Pulls, Deficits, which I don't consider that fatiguing for me. But I always stay with higher reps.

I am assuming Squats are your favourite exercise are they?! For sure I can definitely see how doing box squats with a deadlift stance can benefit your deadlift in the starting position - I guess it teaches you how to engage your glutes, quads and lower back more.

I deadlift with a stance in between a close conventional and a sumo style, pretty much like you see the strongman guys doing in deadlift competitions. I tried to get to grips with close conventional in the summer just gone by but found my numbers dropped because I couldn't get my hips into as much and the direct strain on my lower back felt a bit too much. Its a shame because I do like the direct power transfer you get from it straight into the floor.

I have done my time with sumo in years gone by too but always had a hard time focusing on how I should be pulling the lift, and what I should be thinking about pulling against when it initiates/begins - with conventional its pretty straight forward as its just push your feet into the floor with a bit of a scooping with the hips effect. With Sumo how do you think of it with you also practising conventional too? I'd really like to get a 300kg deadlift this year finally and am not too fussed which style it is now Lol

 

[Superduperdrol]

I am assuming Squats are your favourite exercise are they?! For sure I can definitely see how doing box squats with a deadlift stance can benefit your deadlift in the starting position - I guess it teaches you how to engage your glutes, quads and lower back more.

I deadlift with a stance in between a close conventional and a sumo style, pretty much like you see the strongman guys doing in deadlift competitions. I tried to get to grips with close conventional in the summer just gone by but found my numbers dropped because I couldn't get my hips into as much and the direct strain on my lower back felt a bit too much. Its a shame because I do like the direct power transfer you get from it straight into the floor.

I have done my time with sumo in years gone by too but always had a hard time focusing on how I should be pulling the lift, and what I should be thinking about pulling against when it initiates/begins - with conventional its pretty straight forward as its just push your feet into the floor with a bit of a scooping with the hips effect. With Sumo how do you think of it with you also practising conventional too? I'd really like to get a 300kg deadlift this year finally and am not too fussed which style it is now Lol

Yep. Always had a good set of legs. Did a lot of Rugby and Track. Always a good sprinter and squatting feels natural to me.

My deadlift is about shoulder width, maybe a little closer in than yours. I've tried Close Stance too but it always put way too much strain on the PC, and the leverages change dramatically. Just doesn't feel good personally.

It takes a bit to get back into it, but I find you peak relatively fast on it if you've been doing a lot of Conventional Work. The transition is a bit slow, just takes some time to build up some training momentum with Sumo.

 

[Superduperdrol]

01/02
Paused Bench Press
warm up to
3x355x4

Seated OHP
3x185x12

Incline Dumbbell Flye
3x70x20

Seated Lateral Raise
3x25x20

Upright Cable Row
3x200x20

 

[barbell001]

01/02
Paused Bench Press
warm up to
3x355x4

Seated OHP
3x185x12

Incline Dumbbell Flye
3x70x20

Seated Lateral Raise
3x25x20

Upright Cable Row
3x200x20

Have you been following Crowns bench training thread bud? There is some interesting stuff in there.

 

[Superduperdrol]

Have you been following Crowns bench training thread bud? There is some interesting stuff in there.

I've checked into it, yup. Seems pretty interesting.

All the spreadsheets and data is overwhelming for me lol. I've never followed weeks/waves, training cycles etc. Obviously not bashing at all to those who do. I'm just a simple minded individual

I'm thinking I can borrow a bit of info from his training for my next blast though.

 

[barbell001]

I've checked into it, yup. Seems pretty interesting.

All the spreadsheets and data is overwhelming for me lol. I've never followed weeks/waves, training cycles etc. Obviously not bashing at all to those who do. I'm just a simple minded individual

I'm thinking I can borrow a bit of info from his training for my next blast though.

I know what you are saying for sure about following programming and sticking to planned weights, reps, percentages etc as I have never done things like that. I have always had fairly good results from the way I have done things, BUT if you have ever had a Pro or Top level powerlifter that you have followed from the beginning of when they began to get pretty strong online in videos, all of a sudden you will see a pretty big strength hike where their numbers start becoming pretty damn special and out of reach. I know from watching a lot of Larry's videos and Haacks through the years that they say themselves that once they began following proper programming and NOT deviating from the plan their numbers really went Big. I know a lot get great private coaches too but I think to really starting peaking your numbers into next territory a program is the only way you can do it. Going training session to session is great while things are working and increasing, but when it stops I do believe thats what gets you further. Unless you can just eat a tonne and slam on another 14lbs then you are off again!! lol I just cannot get above 200lb's BW unfortunately it seems. I'm 5'8

 

[Superduperdrol]

I know what you are saying for sure about following programming and sticking to planned weights, reps, percentages etc as I have never done things like that. I have always had fairly good results from the way I have done things, BUT if you have ever had a Pro or Top level powerlifter that you have followed from the beginning of when they began to get pretty strong online in videos, all of a sudden you will see a pretty big strength hike where their numbers start becoming pretty damn special and out of reach. I know from watching a lot of Larry's videos and Haacks through the years that they say themselves that once they began following proper programming and NOT deviating from the plan their numbers really went Big. I know a lot get great private coaches too but I think to really starting peaking your numbers into next territory a program is the only way you can do it. Going training session to session is great while things are working and increasing, but when it stops I do believe thats what gets you further. Unless you can just eat a tonne and slam on another 14lbs then you are off again!! lol I just cannot get above 200lb's BW unfortunately it seems. I'm 5'8

Ha. Yeah I understand that sentiment. I've always wanted to total 2000, but it always seems out of reach.

I'm starting another blast soon, and I'm thinking I'll look around for a coach. Pete Rubish and Hause come to mind but I don't know how booked they are or their prices.

I like to take doses on the light side and see how much I can eek out with as little as I need. It's served me well enough so far, personally, but maybe to total what I want, I might have to approach things with a little more intensity.

 

[laclark89]

Shitting on my all time best 1100 1200 ish, I'm 6'3 I'd be a similar 225 230ish at 17%

I bet u have long arms for ur height or ur bench would be higher.

 

[barbell001]

Shitting on my all time best 1100 1200 ish, I'm 6'3 I'd be a similar 225 230ish at 17%

I bet u have long arms for ur height or ur bench would be higher.

I really don't think arm length has anything to do with bench strength, I think its to do with tricep strength, having very healthy and strong shoulders and tendons in that area and a good idea and understanding of programming. Have a look at Haacks bench - his range of motion with the bar is pretty long, its definitely not short at all. Larry Wheels has a long ROM too. I have a thin chest depth/rib cage and longish arms and bench is my best lift too. I think you just tend to see quite a few short guys 5'6 and below with strong benches because their bodyweight is very compacted for their size plus they have the attributes of heavily built shoulders most of the time.

 

[Superduperdrol]

Shitting on my all time best 1100 1200 ish, I'm 6'3 I'd be a similar 225 230ish at 17%

I bet u have long arms for ur height or ur bench would be higher.

A little. My wingspan is 74. Same as a 6'1 guy, or 6'0 can't remember. I don't pay attention to much to it. But I'm sure it helps on my deadlift

 

[Superduperdrol]

I really don't think arm length has anything to do with bench strength, I think its to do with tricep strength, having very healthy and strong shoulders and tendons in that area and a good idea and understanding of programming. Have a look at Haacks bench - his range of motion with the bar is pretty long, its definitely not short at all. Larry Wheels has a long ROM too. I have a thin chest depth/rib cage and longish arms and bench is my best lift too. I think you just tend to see quite a few short guys 5'6 and below with strong benches because their bodyweight is very compacted for their size plus they have the attributes of heavily built shoulders most of the time.

I'd agree, there's some monster benchers with long ass arms, obviously genetics do play a role for guys at the top... For 1-2 years I neglected my OHP (for reasons I don't know why, it's the only lift I failed to be consistent on) and it's just starting to catch up. I did heavy tricep work though. My best bench was 405 and I could barely press 225 for 2-3 reps... way behind what it should've been.

Now I'm seeing the progress I wanted.

 

[Superduperdrol]

01/06
Paused Bench
Warm up to
3x360x4

Incline Fold-Ins
3x50x12

Dumbbell French Press
3x50x12

EZ Bar Skullcrusher
3x135x10

Machine Flye
3x225x15

Rear Delt Flye
3x180x15

 

[SenorSuperdrol]

I like having a coach program everything. Just get your spreadsheet and send top set videos and do the work. I think the key is finding a coach that writes something that aligns with how you like to workout, within reason. The best program is the one you follow. If you go with Pete R or Hausa. I’d be interested to see how your workouts change and their programing methodology. I have a well know coach who has a 2200+ total and he not expensive at all plus his programing style is fun. As much as I like lifting heavy, he focuses on some pump sets and drives heavy accessories in the off season which I like.

 

[Superduperdrol]

01/07
Conventional Deadlift Block Pull - 3" Below The Bottom Knee
Warm up to
595x10

RDL
Warm up to
2x495x10

BB Row
Warm up to
2x315x20

Cable Row - Narrow Grip
Warm up to
3x300x10

T-Bar Row - Wide Grip
Warm up to
4x365x10

Cable Pullthroughs
4x150x12

 

[Superduperdrol]

01/08
Paused Bench
Warm up to
4x305x4

Seated OHP
Warm up to
5x225x5

Machine Flye
3x240x10

Upright Cable Row
3x250x15

Seated Face Pull
3x210x15

Standing Cable Row
3x250x15

 

[Superduperdrol]

01/10
Conventional Deadlift
Warmup to
625x5

Conventional Deadlift - 1.5" Deficit
Warmup to
4x510x4

Cable Lat Pulldown - Close Grip
3x240x10

Cable Lat Pulldown - Wide Grip
3x220x10

Cable Pullthroughs
3x200x12

 

[barbell001]

01/10
Conventional Deadlift
Warmup to
625x5

Conventional Deadlift - 1.5" Deficit
Warmup to
4x510x4

Cable Lat Pulldown - Close Grip
3x240x10

Cable Lat Pulldown - Wide Grip
3x220x10

Cable Pullthroughs
3x200x12

Defo on for a new conventional PR mate - Is that a typo on your last bench workout or did you go lighter?

Thats a Great deadlift for reps - Damn .....

 

[Superduperdrol]

Defo on for a new conventional PR mate - Is that a typo on your last bench workout or did you go lighter?

Thats a Great deadlift for reps - Damn .....

Honestly, I haven't had an urge in awhile to pull maximally or hit a big PR. I've been liking reps and accessory work as of late, it's been fun.

Yes, I did go lighter. 360x4 felt slow and grindy so I just reset and I'm going to work back up over the weeks to try and hit a new rep pr

 

[Superduperdrol]

Ordered Test E, Adrol and took a dive with Mast E after seeing some nice reviews and experiences with it