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  1. #1
    Clownpilled SaviorSelfJT's Avatar
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    Road to a 405 bench

    I started lifting again about a year and a half ago. I used to lift somewhat seriously like 6 years ago but was much weaker than I am now. Was a skinny weak high school kid

    I'm 5'7 and about 205lbs. I've got stretch marks all over my upper arms and groin area from bulking so fast over the past year and a half. I'd like to keep putting on weight but my appetite has been really weak over the past month

    Current bests:
    Bench: 315x4, 275x9
    Squat: 405x4, 315x15
    Deadlift: 425x5, 405x8

    Squat (no wraps or sleeves) is as low as anatomically possible, deadlift is conventional with straps, and bench is touch and go.
    I'm ashamed of my deadlift. It's always my worst lift, but for about the first 8 months I wasn't training it at all. So it shouldn't be this pathetic.

    Programs:
    Right now I'm just training by feel cause it seems to be working. I've used texas method before and did a round of smolov base. I've kept a pen and paper log but a public one might hold me more accountable
    Last edited by SaviorSelfJT; 12-05-2020 at 05:34 PM. Reason: typo
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 465x1
    Strict press: 185x8
    Deadlift: 405x10
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  2. #2
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    Workout today, only top sets listed.

    Barbell Row:
    265x8
    265x8
    265x8
    Somewhat cheated form, I find they hit my back way harder that way

    Pullups, strict form:
    BWx5
    BWx8
    BWx7.5, on 8th chin didn't quite make it over

    Strict overhead press:
    185x8 PR! last time I only got 5 with this weight
    155x10

    Rear delt flies:
    25(x2) x 12
    35(x2) x 15

    RDLs:
    365x10
    365x10
    Glute and hamstring pump of peace

    Note to self: Stop drinking so much fukking water right before deadlifting you moron. So much water in my stomach makes it unable for me to brace my abs or else the water wants to come back up.
    Last edited by SaviorSelfJT; 12-06-2020 at 07:50 AM. Reason: 8 not 7
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 465x1
    Strict press: 185x8
    Deadlift: 405x10
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  3. #3
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    Short and easy arm/grip workout today.

    Barbell curls:
    95x5
    105x5
    115x5
    125x5

    Static holds:
    425x12 seconds
    315x18 seconds (no rest between the two)

    Finger rolls to a fist:
    135x5
    155x5
    175x5
    195x5

    Reverse forearm curls:
    65x6
    85x10
    105x7

    I want to squat/deadlift next, but it'll be another day or two before my back is ready again
    Last edited by SaviorSelfJT; 12-07-2020 at 05:07 PM.
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 465x1
    Strict press: 185x8
    Deadlift: 405x10
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  4. #4
    Time is Muscle ECGordyn's Avatar
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    Just found your log. In
    2020 maxes
    Squat 185
    Bench 137
    DL 205
    bw 88.5 age 43

    Workout Journal: https://igoodies.000webhostapp.com/?viagra=showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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  5. #5
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    Originally Posted by ECGordyn View Post
    Just found your log. In
    Hell yeah, glad to have you on board

    ------------------


    A few squats up to 315x3 just to help get warmed up for deadlifts

    Deadlift:
    405x10 PR, last time I got 8 reps. These are conventional, dead stop, not tap n go. But with straps

    Fought like my life depended on it to get those last few reps.
    Had to rest for like 25 minutes after that before my breathing settled down. Lungs were on fire for a bit.

    Bench:
    300x5
    300x4
    300x4
    Meh. I got 300x6,5,5 a few workouts ago, but that wasn't after a tough set of deads. Whatever

    Notes:
    Purposefully limited eating and especially limited water intake prior to working out. Trying to not feel bloated as I think that hurts my starting position on deads. Downside was a little hungry while lifting lol
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 465x1
    Strict press: 185x8
    Deadlift: 405x10
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  6. #6
    Clownpilled SaviorSelfJT's Avatar
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    Need to buy some more caffeine pills. Lifting without caffeine sucks ass (srs)

    Bench Press:
    315x4 fuk, I thought I had 5 but out of nowhere the 4th was a real grinder
    275x10 PR previous best was 9 reps
    225x20

    Squat:
    365x7
    365x7
    365x7

    Quads and low back were really pumped up, had to lie down for a bit
    Tried to do some rack pulls but back too pumped up

    Shrugs:
    405x10
    should've had a lot more reps but erectors were too tired

    Idk what's causing these pumps. If I hit biceps before doing overhead presses, I can't get in the proper starting position because my biceps and forearms smash into each other. And my chest was so pumped up after doing bench press that I had difficulty squatting cause it was stretching my pecs. And then the back bump so bad I had to lie down

    I was digging through some of my videos and found where I squatted 405 june this year. If you want to see what my squat form looks like. I pretty much go down till my hamstrings and calf hit each other and can't go down any more:

    Last edited by SaviorSelfJT; 12-11-2020 at 10:01 PM.
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 465x1
    Strict press: 185x8
    Deadlift: 405x10
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  7. #7
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by SaviorSelfJT View Post
    Need to buy some more caffeine pills. Lifting without caffeine sucks ass (srs)

    Bench Press:
    315x4 fuk, I thought I had 5 but out of nowhere the 4th was a real grinder
    275x10 PR previous best was 9 reps
    225x20

    Squat:
    365x7
    365x7
    365x7

    Quads and low back were really pumped up, had to lie down for a bit
    Tried to do some rack pulls but back too pumped up

    Shrugs:
    405x10
    should've had a lot more reps but erectors were too tired

    Idk what's causing these pumps. If I hit biceps before doing overhead presses, I can't get in the proper starting position because my biceps and forearms smash into each other. And my chest was so pumped up after doing bench press that I had difficulty squatting cause it was stretching my pecs. And then the back bump so bad I had to lie down

    I was digging through some of my videos and found where I squatted 405 june this year. If you want to see what my squat form looks like. I pretty much go down till my hamstrings and calf hit each other and can't go down any more:

    Great squat form man.
    Bench you might have just lost positioning, slid on the bench.
    2020 maxes
    Squat 185
    Bench 137
    DL 205
    bw 88.5 age 43

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  8. #8
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    Originally Posted by ECGordyn View Post
    Great squat form man.
    Bench you might have just lost positioning, slid on the bench.
    Thanks, I can actually kind of bounce a little in the squat at the very bottom, if I fail a squat its usually about halfway up strangely enough

    I think you're right about losing positioning, sometimes I can be inconsistent about where I touch the bar on my torso too. Or if my shoulders get loose, I can't recover from that and get them retracted again under load.

    I was reading about lifting equipment, and my bench is not ideal. Its 11.25 inches wide vs 10 inches, and more importantly its a lot higher up than a competition bench which means I can't really use leg drive much. And I'm unracking the weight myself so its hard to get tight

    I'm thinking about buying a new bench needless to say
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 465x1
    Strict press: 185x8
    Deadlift: 405x10
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  9. #9
    Clownpilled SaviorSelfJT's Avatar
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    Wanted to do something different for deadlift. Found this https://muscleandbrawn.com/workouts/...dlift-routine/ and I used 500 as a max and went with the higher % in the ranges.

    Got more caffeine, 160mg before lifting


    Some light power cleans to help warmup

    Deadlift:
    warmup sets
    405x2
    405x2
    405x2
    405x2
    405x2
    405x2
    405x2
    405x2

    Deadlift from a 3 inch deficit:
    325x4
    325x4
    325x4
    325x4
    250x8
    250x8


    I'm used to only doing one deadlift set per workout, so this was pretty tough for me. Also, need to find a better way of doing deficity. Layers of scrap wood is a little dangerous, it can slip and I think I could hurt myself pretty bad
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 465x1
    Strict press: 185x8
    Deadlift: 405x10
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  10. #10
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    Kind of a chitty workout

    Bench Press:
    315x4 fukk just last time the first three reps made me think I had 5, the 4th said no you don't
    315x1
    315x1

    I think my shoulders got upset unracking the weight, the next two sets I had to lower the weight reeeeealy slowly. I might take a break from regular benching and focus on close grip to let my shoulders recoup. I think the unracking is hurting my shoulders

    Shrugs:
    405x8 one of my lifting straps RIPPED IN HALF during the set. I think I got 2 more reps with it torn. After the set it was completely in two pieces. It was a little torn before but this completely did it in.

    Static holds:
    445x15 seconds

    Pullups:
    BWx10
    BWx10

    Rear delt flies:
    25(x2)x12
    25(x2)x20

    Here's a pic of my flexing my traps/shoulders in front of the webcam just now if you want to see my pale fat disgusting self. You can see the stretch marks forming from my armpit across my chest
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 465x1
    Strict press: 185x8
    Deadlift: 405x10
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  11. #11
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    Got back from a small camping trip

    Deadlift:
    I messed up, apparently I had a full stomach. Once I got to 405 and used a belt, as usual it felt like I wanted to puke when I got in the start position. I called the bluff.....and sure enough I threw up a little on the basement floor
    Complete failure, I didn't get anything after my warmup set with 405.
    This is so frustrating, I wanted to punch a hole in the wall. I'm fuking tired of experimenting with this goddammed lift. Trying narrow stance, wide stance, straps, no straps, belt, no belt, bar up to shins, bar farther from shins, eat before lifting, dont eat before lifting, breath before bending down, dont.......
    For most people they just "get" this lift the first time they do it and never have any problem. For me its like trying to crack the zodiac killers code

    Close grip bench:
    225x5
    245x5
    275x5, with a pause on the last rep. EASY

    Strict press:
    135x1
    155x1
    175x1
    205x1 PR. This rep must have taken almost 10 seconds, I doubt I've grinded a rep this hard before
    135x15

    When I was like 160 lbs I could do 160. My bodyweight is right at 205, so pretty neat that my press to bodyweight ratio (1) is the same even after gaining all this weight
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 465x1
    Strict press: 185x8
    Deadlift: 405x10
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  12. #12
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    Squat:
    315x1
    365x1
    405x1
    425x2 lower back felt a lot more stress than it normally would

    Deadlift:
    Didn't feel all bloated like yesterday, but still failed in the exact same way. I'm starting to wonder if these aren't just "bad days" and I'm actually regressing on the deadlift. A few months I could rep more than the weight I failed. And if I am regressing, WHY?

    The fact that I did squats first and noticed my back felt more stressed may mean I wasn't recovered completely from the last time I did deadlifts. Maybe I need more than a week to recover from a really hard deadlift workout
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 465x1
    Strict press: 185x8
    Deadlift: 405x10
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  13. #13
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    Here's what I'm thinking I do about the deadlift. I'm going to assume I'm overreached/overtrained a little because I cannot recover from all out sets once week or slightly more than once a week, which is what I've been doing.

    So what do I need to do? I can either:
    A. Do easier deadlift workouts
    B. Do it less frequently (say once every 2 weeks)

    The problem with B is that it will take a long time. And if I truly am overreached, waiting 2 weeks might not even do the trick. And if I'm not practicing the lift frequently, my form may go

    So I'm going to do A instead. I could drop the weight to like 275 and increase by 10 lbs each week, but that will take months to get back up. So I could accelerate the jumps by increasing the jump 5 lbs each time that way I get back up quicker.

    Code:
    > .[^10].say with ([\+] (0, 5, 10, 15  ... *)).map: * + 275
    >
    Gives the sequence

    Code:
    > (275 280 290 305 325 350 380 415 455 500)
    >
    I think thats what I'm going to do. A single 5 rep set once a week
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 465x1
    Strict press: 185x8
    Deadlift: 405x10
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  14. #14
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    Easy workout, could still feel my back fatiguing on the rows, even at just 135 lbs

    Rows:
    135x5
    155x5
    185x5
    225x5
    245x5

    Shrugs:
    135x5
    225x5
    315x5
    405x15 (not sure if I've done this many before, may be a PR)

    Static holds:
    455x7 or 8 seconds
    455x1 seconds
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 465x1
    Strict press: 185x8
    Deadlift: 405x10
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  15. #15
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    Christmas workout
    All I wanted was 275x7 on close grip and I got it

    Close grip bench:
    45x10
    95x10
    135x10
    185x9
    225x4
    275x7
    275x6...failed the 7th and I thought I should have had it. The bar got uneven and hit a safety catch and I couldn't recover

    Curls:
    65x5
    95x5
    115x10

    Pullups:
    9.5


    Still feel somewhat of a stiffness/weakness in my lower back. Its not pain, so I still don't think there's an injury
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 465x1
    Strict press: 185x8
    Deadlift: 405x10
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    Pretty decent workout

    Close grip bench:
    135x5
    185x5
    225x5
    275x3
    300x4

    Squat:
    45,95,135,285,225,275 warmups
    315x2
    345x2
    385x5
    385x5

    Happy with how these squats felt. The first rep of first set felt so easy, like the weight practically lifted itself. The last rep of last set I went down really slow and basically let it squish me as low as I can get lol

    Deadlift:
    275x5

    Reminder that this is the first weight of the "recovery" sequence in an earlier post. Just trying to keep the motor patterns while I'm recovering from this lift. Next couple workouts will be similarly low weight but will be rapidly accelerating. Also, I'm done with using straps with deadlifts. I think its actually hurting them now, cause I have to spend more time bent down adjusting them which hurts my ability to setup. I think my grip is plenty strong I don't need em anyway. But I need to ween myself off of straps too

    Still gonna use straps for things like shrugs etc
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 465x1
    Strict press: 185x8
    Deadlift: 405x10
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  17. #17
    Registered User tobistrength's Avatar
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    Skimmed through log. In. Looking to follow your journey
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    Originally Posted by tobistrength View Post
    Skimmed through log. In. Looking to follow your journey
    Thanks man. May take me an aeon to get to my goals, but I've got time on my side. Checked your youtube, your lifts are no joke


    Workout today:

    Normal bench (not close grip):
    45x5
    135x5
    185x3
    225x5
    275x3
    315x4......... ok I'm not that upset here. I actually failed on the 5th cause the 4th wasn't a grinder like every time I've attempted this before. So I actually tried for a 5th rep. Was a standstill for a few seconds before failing the lift

    So that's sort of progress? Went from grinding the 4th rep to not grinding the 4th rep even though I still can't get 5 reps

    Realistically I don't think I'm not going to see a noticeable jump in my bench till I do real programming for it (like smolov jr)

    Static holds:
    135xblah
    225xblah
    315xblah
    405x18 seconds....I checked my pen and paper log, on Nov 30th I could only do 12 seconds with 405. Pretty rapid progress
    475x4 seconds
    500x1 second
    405x17 seconds

    Rows:
    135x5
    225x5
    275x5 (had to strap up, grip was tired)
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 465x1
    Strict press: 185x8
    Deadlift: 405x10
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    This looks surprisingly doable. Figuring a starting max of 355 based off of 315x4




    edit: the last week has 7 sets of 315x5 and I can't even do one set. Maybe not surprisingly doable. Hmm......
    May do +10 and +10 instead of +10 and +20
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 465x1
    Strict press: 185x8
    Deadlift: 405x10
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    Originally Posted by SaviorSelfJT View Post
    This looks surprisingly doable. Figuring a starting max of 355 based off of 315x4




    edit: the last week has 7 sets of 315x5 and I can't even do one set. Maybe not surprisingly doable. Hmm......
    May do +10 and +10 instead of +10 and +20
    The Smolov versions I've seen have 5lb-10lb increases each week. 20lb looks like a mistake.

    https://www.smolovjr.com/smolov-jr-calculator/
    2020 maxes
    Squat 185
    Bench 137
    DL 205
    bw 88.5 age 43

    Workout Journal: https://igoodies.000webhostapp.com/?viagra=showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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  21. #21
    Registered User tobistrength's Avatar
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    Originally Posted by SaviorSelfJT View Post
    Thanks man. May take me an aeon to get to my goals, but I've got time on my side. Checked your youtube, your lifts are no joke


    Workout today:

    Normal bench (not close grip):
    45x5
    135x5
    185x3
    225x5
    275x3
    315x4......... ok I'm not that upset here. I actually failed on the 5th cause the 4th wasn't a grinder like every time I've attempted this before. So I actually tried for a 5th rep. Was a standstill for a few seconds before failing the lift

    So that's sort of progress? Went from grinding the 4th rep to not grinding the 4th rep even though I still can't get 5 reps

    Realistically I don't think I'm not going to see a noticeable jump in my bench till I do real programming for it (like smolov jr)

    Static holds:
    135xblah
    225xblah
    315xblah
    405x18 seconds....I checked my pen and paper log, on Nov 30th I could only do 12 seconds with 405. Pretty rapid progress
    475x4 seconds
    500x1 second
    405x17 seconds

    Rows:
    135x5
    225x5
    275x5 (had to strap up, grip was tired)
    Appreciate it man. Yeah took a long time. Like you said. Your lifts also took a long time. Being great at anything takes a long time and even obsession to add. Keep up the good work
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  22. #22
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    Originally Posted by tobistrength View Post
    Appreciate it man. Yeah took a long time. Like you said. Your lifts also took a long time. Being great at anything takes a long time and even obsession to add. Keep up the good work
    Just gotta make sure I don't burnout and quit before I hit my potential

    Originally Posted by ECGordyn View Post
    The Smolov versions I've seen have 5lb-10lb increases each week. 20lb looks like a mistake.

    https://www.smolovjr.com/smolov-jr-calculator/
    I think you may be right, there is absolutely no way someone could do +20 and +10 for bench unless they're a beginner. The spreadsheet I have is configurable, figure I can defer that decision till I start the second/third week

    Last workout of 2020:

    Squat:
    barx5
    135x5
    185x5
    225x5
    275x3
    315x5
    365x5
    405x5 PR bitches! (pic of last rep below)

    Bench press (Smolov 1/1):
    45, 135, 185, 225 x whatever
    250x9
    250x9
    250x9
    250x9

    If anything is gonna go wrong, its gonna be my shoulders. Gotta focus more on unracking, I don't have a spotter to help unrack and I can tell it puts a lot of stress on my shoulders

    Shrugs:
    135x5
    225x5
    315x5
    405x5
    455x5

    Pullups:
    10
    10
    10

    Here's a pic of the last rep of the 405x5 set. Am I in the ATG club? Looks like I'm about 6 inches from touching the floor
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 465x1
    Strict press: 185x8
    Deadlift: 405x10
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  23. #23
    Registered User tobistrength's Avatar
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    Originally Posted by SaviorSelfJT View Post
    Just gotta make sure I don't burnout and quit before I hit my potential



    I think you may be right, there is absolutely no way someone could do +20 and +10 for bench unless they're a beginner. The spreadsheet I have is configurable, figure I can defer that decision till I start the second/third week

    Last workout of 2020:

    Squat:
    barx5
    135x5
    185x5
    225x5
    275x3
    315x5
    365x5
    405x5 PR bitches! (pic of last rep below)

    Bench press (Smolov 1/1):
    45, 135, 185, 225 x whatever
    250x9
    250x9
    250x9
    250x9

    If anything is gonna go wrong, its gonna be my shoulders. Gotta focus more on unracking, I don't have a spotter to help unrack and I can tell it puts a lot of stress on my shoulders

    Shrugs:
    135x5
    225x5
    315x5
    405x5
    455x5

    Pullups:
    10
    10
    10

    Here's a pic of the last rep of the 405x5 set. Am I in the ATG club? Looks like I'm about 6 inches from touching the floor
    Some textbook squat form. ATG af. Harry Squatter. Like an Olympic lifter. Smolov Jr gotta love the 9s. I haven't done Smolov Jr but I'm aware of the program people use it for bench and the full 13 hard weeks for squats with great success but also hard. High volume high frequency
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    Originally Posted by tobistrength View Post
    Some textbook squat form. ATG af. Harry Squatter. Like an Olympic lifter. Smolov Jr gotta love the 9s. I haven't done Smolov Jr but I'm aware of the program people use it for bench and the full 13 hard weeks for squats with great success but also hard. High volume high frequency
    Maybe I've got a bad smolov jr spreadsheet but it seems it's exactly identical to smolov? 4x9 at 70%, 5x7 at 75%, 7x5 at 80%, 10x3 at 85% then increasing weights next week. I think I've seen a different one where it starts with 6x6

    So I was doing some research yesterday, and I've got a new theory for my deadlifts: weak and underdeveloped hamstrings.
    Evidence: I found an article by I think jim wendler where he gave a checklist to test if you have weak hamstrings, and I checked pretty much all of them. "When doing rack pulls, do you squat the weight up vs a straight leg pulll?", "do you struggle to sit back in the squat?", "Do you move yourself forward in the starting position of the deadlift to use more quads?", etc. I'm trying to find find the article to share it here but can't find it
    Evidence: Most powerlifters seem to get enough carryover from their squat to drive deadlift progress. However, that assumes a "PL style" squat; verticalish shins, sit back, horizontalish back etc. I do not squat like that at all. A "PL style" squat develops the hamstrings, mine likely does not and is all quads/glutes/low back

    So while I'm deloading my deadlift so much, I should try to focus on hamstring development. When the deadlift weights get heavy again, I'll taper off the hamstring stuff as my lower back can't handle both

    ----------------------------------------

    RDL:
    45x5
    95x5
    135x5
    185x5
    225x5
    275x5
    315x5

    Bench Press (smolov w1/d2)
    warmup sets
    265x7
    265x7
    265x7
    255x7
    265x7

    Curls:
    45x5
    65x5
    95x5
    115x5
    135x5....only a little cheated lol

    Good Mornings:
    95x5
    135x5
    185x5
    185x5
    185x5

    Rear flies:
    10(x2)x7
    25(x2)x7
    35(x2)x7


    Recorded my form on the RDLs to make sure my back wasn't rounding. When I did these in the not so distant past my lower back was sore for days. I think I was rounding my back to be able to go lower. And if it is true that my hamstrings are weak, I shouldn't need a lot of weight/intensity on these or the good mornings
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 465x1
    Strict press: 185x8
    Deadlift: 405x10
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  25. #25
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    Perhaps try sumo deadlifts. Maybe you have relatively short legs and limbs to your torso. Maybe need a wider stance on deadlifts and need to narrow your grip a bit and sit back. I don't know if this is possibly the case.
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    Originally Posted by tobistrength View Post
    Perhaps try sumo deadlifts. Maybe you have relatively short legs and limbs to your torso. Maybe need a wider stance on deadlifts and need to narrow your grip a bit and sit back. I don't know if this is possibly the case.
    I think there's a good chance I'd pull more sumo, but I don't really consider myself a powerlifter and I'd rather just keep conventional

    For conventional, I've tried all kinds of stances, feet angles and all that. I'm 100% sure, that I can pull the most weight by starting with the bar closer to my toes rather than mid foot (know how everyone says to start with the bar over mid foot? I am absolutely weaker that way) and kind of squatting up with quite a bit of knee bend

    That was listed as one of the signs of weak hamstrings, idk
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 465x1
    Strict press: 185x8
    Deadlift: 405x10
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    Originally Posted by SaviorSelfJT View Post
    I think there's a good chance I'd pull more sumo, but I don't really consider myself a powerlifter and I'd rather just keep conventional

    For conventional, I've tried all kinds of stances, feet angles and all that. I'm 100% sure, that I can pull the most weight by starting with the bar closer to my toes rather than mid foot (know how everyone says to start with the bar over mid foot? I am absolutely weaker that way) and kind of squatting up with quite a bit of knee bend

    That was listed as one of the signs of weak hamstrings, idk
    https://www.strongerbyscience.com/how-to-deadlift/

    ^ That's a good breakdown of the DL by Greg Nuckols.

    I had problems with that lift in the past, too. I'd think that starting too far forward can demand more from the lower back as your leverage is shifted forward, and that the quads come in more when the body shifts back a little bit. For me, when I do pause DL, I shift back during the pause because my body needs the quads for support; posterior chain isn't enough to hold the weight an inch off the floor for a second.

    One big game changer for me was controlled eccentrics. I lift in my living room on thick mats over tile floor, and I don't want to risk cracking the tile, so I do a slow descent. This seems to have helped me train positioning and find the right starting position for the next rep. I've heard Nuckols say the same thing in a podcast.
    2020 maxes
    Squat 185
    Bench 137
    DL 205
    bw 88.5 age 43

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    Originally Posted by ECGordyn View Post
    https://www.strongerbyscience.com/how-to-deadlift/

    ^ That's a good breakdown of the DL by Greg Nuckols.

    I had problems with that lift in the past, too. I'd think that starting too far forward can demand more from the lower back as your leverage is shifted forward, and that the quads come in more when the body shifts back a little bit. For me, when I do pause DL, I shift back during the pause because my body needs the quads for support; posterior chain isn't enough to hold the weight an inch off the floor for a second.

    One big game changer for me was controlled eccentrics. I lift in my living room on thick mats over tile floor, and I don't want to risk cracking the tile, so I do a slow descent. This seems to have helped me train positioning and find the right starting position for the next rep. I've heard Nuckols say the same thing in a podcast.
    I'm reading that now and there's some interesting things in there. He says that having feet forward usually helps lockout, and feet rotated helps getting the weight off of the floor. I deadlift with my feet pretty much straight forward and usually fail by not breaking it off of the floor.

    Also lold, he kinda says that here:
    However, the two times I’ve made the fastest deadlift progress were when I trained at commercial gyms with strict rules about controlling the bar and not making much noise when deadlifting.

    At first, these rules annoyed me since I was used to being a “hardcore” dickhead and making a ton of noise when I deadlifted, but I sucked it up and was respectful to other gymgoers, controlling my deadlifts and making sure I set the bar down gently between reps.
    One topic I'm surprised he didn't cover there is shoes. Rippetoe for example thinks most are better off with an oly style shoe with a little heel for deadlifts. My problem with that is I grind my shins up like crazy if I do that

    Also didn't realize he had a podcast; subbed on spotify
    Best lifts:
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    Squat: 465x1
    Strict press: 185x8
    Deadlift: 405x10
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  29. #29
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by SaviorSelfJT View Post
    I'm reading that now and there's some interesting things in there. He says that having feet forward usually helps lockout, and feet rotated helps getting the weight off of the floor. I deadlift with my feet pretty much straight forward and usually fail by not breaking it off of the floor.

    Also lold, he kinda says that here:


    One topic I'm surprised he didn't cover there is shoes. Rippetoe for example thinks most are better off with an oly style shoe with a little heel for deadlifts. My problem with that is I grind my shins up like crazy if I do that

    Also didn't realize he had a podcast; subbed on spotify
    What's Rip's reasoning for Oly shoes in the DL? They put you in a deficit so I can't see them being ideal for comp. work.

    I rotate my feet out a bit to engage glutes more. I never felt strong pointing forward.
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  30. #30
    Clownpilled SaviorSelfJT's Avatar
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    Hamstrings slightly sore from yesterday, nothing too bad. Back completely feels fine.
    Two more exercises I can do for hamstrings: box squats and straight leg deadlifts. For now before I load more weight on RDLs I may wait till I can go lower; I could only go to about my knees.

    Originally Posted by ECGordyn View Post
    What's Rip's reasoning for Oly shoes in the DL? They put you in a deficit so I can't see them being ideal for comp. work.

    I rotate my feet out a bit to engage glutes more. I never felt strong pointing forward.
    Here's a forum thread about it: https://startingstrength.com/resourc...oly-shoes.html

    Something is wrong with your form, because WL shoes help everybody else deadlift better. I'll bet you pushed the bar forward due to the higher heel. Keep the bar in position, get your ass higher, and try it again.
    Let me clarify: those of you with WL shoes with extremely high heels like the several versions of DoWins floating around under several different names will have trouble deadlifting in them. The heels are so high that the bar literally cannot be pulled from a position over the middle of the foot. These shoes are not usable for DLing, and they'll need to be cut down to about 5/8" heels. When they are, they work much better than CTs or barefoot, because a little heel helps with the use of the quads off the floor. Locutus of Borg remembers correctly.
    Another link:
    https://igoodies.000webhostapp.com/?viagra=showt...hp?t=135300631

    Basically he seems to say it gets more quads in
    Last edited by SaviorSelfJT; 01-03-2021 at 08:37 AM.
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 465x1
    Strict press: 185x8
    Deadlift: 405x10
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