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#843

New Deadlift Programming

So as far as I can tell, my technique issues and sticking point off the floor (weak low back, I think). My solution is EMOM waves on Squat days, loosely based on the waves used at Westside, and heavy paused deadlifts on Deadlift days

EMOM Waves, based off 90% Deadlift 1RM:

  • 6x3 @ 55%
  • 8x3 @ 60%
  • 10x3 @ 65%
  • 4x3 @ 70%
  • 6x3 @ 75%
  • 8x3 @ 80%
  • Deload

3s Paused Deadlifts, based off 90% Deadlift 1RM:

  • 3x3 @ 80%
  • 4x3 @ 80%
  • 5x3 @ 80%
  • 3x2 @ 90%
  • 4x2 @ 90%
  • 5x2 @ 90%
  • Deload

On deloads order switches, so 5x3 3s pause deadlifts @ 50% on squat day, and work up to TMx1 on deadlift day

Add 5-10kg and repeat after deload


#844

Nice


#845

Great one on front squat :slight_smile: congrats

On DL my lower back gives up first as well. (on Front squat it’s the upper back)

I added in heavy KB swings like 5 - 8 reps, they worked wonders strengthening my lower back.


#846

Wish I could, but KB’s at my gym only go up to 24kg, which I can do for sets of 12-15


#847

Saturday 20th of October
Press

Less than 3 and a half hours sleep. I better get that fucking 99 ATAR

Warm-Up:

  • Simple 6

Pull-Ups / Press

  • +0x5 / 20x5
  • +5x5 / 30x5
  • +10x4 / 35x4
  • +15x3 / 40x3
  • +20x2 / 45x2
  • +25x1 PR / 50x2x0
  • 0 / 45x1

Press hasn’t improved too well with my program either. I’m going to make this work :joy:. I’m thinking for press I’ll up the reps per wave, going with a 10’s wave, 8’s wave, 5’s wave and 3’s wave. I also think I’ll change the supplemental (Z-Press) to straight sets. I won’t change my pull-up programming because it’s working

SA DB Row / Incline Bench:

  • 25x12 / 27.5x6
  • 25x12 / 35x6
  • 25x12 / 45x10 PR

Digging the incline bench

Circuit A:
Band Face Pull-Aparts / SA DB Press / NG LPD’s

  • 5x12 / 10x5x10 / 5 plates x 5x10

Circuit B:
Seal Row / Incline Lateral / SA Fat Grip Hammer Curl

  • 50x3x6, 50x6+6+4 / 4x3x12 , 4x12 + 6 standing / 5x4x20

#848

My press (all my pressing as a matter of fact) has stalled as well.

On Wendlers forum (I was there for a year or so) a lot of guys was stalled on the press and they did BBS boring but strong thats 10 sets of 5 with FSL weight. Focusing on bar speed.

And I tried that of course and my press went … absolutely nowhere :slight_smile:


#849

:joy::joy::joy: it be like that sometimes. Hope it gets moving for you soon though


#850

Monday 22nd of October
Deload: Squats and Bench

Warm-Up:

  • Hip Dynamic Warm-Up
  • Simple 6
  • 2x20 TKE’s
  • Ankle Mobility

Squats / Kneeling Ab Wheels

  • 55x5x3 / 3x20

Deficit RDL’s / Hanging Leg Raises

  • 70x5x3 / 5x10

Rows / Bench

  • 40x5x3

NG Chins / Z Press:

  • 5x3 / 22.5x5x3

Face Pulls / Fat-Grip Hammer Curls

  • 45x3x16 / 5x25, 20, 3x25

#851

Current diet

If anyone is curious, or if I need to look back

Meal 1:

  • 2 eggs
  • 1 serve of canned fatty fish (salmon, mackerel, herring or sardines)

Meal 2:

  • 300g plain fat-free greek yoghurt
  • 1 cup of blueberries
  • 1 tablespoon of cocoa powder + cinnamon, vanilla etc

Meals 3, 4 and 5:

  • 125g of kangaroo mince
  • 1 and 1/3 cup of white rice
  • loads of veggies
  • chicken stock

Meal 6:

  • 160g sweet potato
  • 125g of kangaroo mince
  • veggies

Additions:

  • 2-3 raw carrots
  • 1 orange
  • Sauerkraut coz it’s delicious

Variations for training days:

  • Meal 2 eaten first thing, pre-workout
  • 1 cup of rice + 3 tbsp of honey post workout
  • Meal 5 eaten second, post workout
  • Meal 1 eaten fifth

#852

Wednesday 24th of October
Conditioning: Carries

  • Jug x 30x40m EMOM

Not too bad, but the difficulty really creeps up at around minute 20.


#853

Okay so this is basically the most disgusting idea, but it tastes like gooey, salty awesomeness.

2 eggs
Olive oil
Sardines in tomato sauce
Slice of cheese

Scramble that shi*t together


#854

YES absolutely.


#855

Friday, 26th of October
Deload: Deadlift and Press

Warm-Up:

  • 2x20 TKE’s
  • Ankle Mobility
  • Simple Six
  • Hip Dynamic Warm-Up

Deadlifts / HLR’s

  • 60x5x3 / 5x10

Front Squats / Kneeling Ab Wheels

  • 45x3x3 / 2x20, 10+10

Pull-Ups / Press

  • +0x5x3 / 22.5x5x3

SA DB Rows / Incline Press:

  • 25x3x6 / 30x3x3

Band Pull-Aparts / Fat Grip Hammer Curl

  • 3x20-30 / 5x2x20, 3x30

Not gonna lie I don’t feel recovered at all, but that’s probably a testament to my poor sleep and the amount of stress going on at school right now.


#856

Changed my mind. Fuck my program, I wanna try something new. I’ve been wanting to try WSSB for a while. This template is off DeFranco’s site, but I’ve chucked the assistance into giant sets coz training density

WSSB: Strength and Speed

Monday: Max Effort Upper

Max Lift: 2x3 @ 90% 1RM

Supplemental Lift: 2 Max @ 15-20RM

A1: Row Variation: 3-4 x 8-12
A2: Rear Delt: 3-4 x 8-12

B1: Shrug Variation: 3-4 x 8-15
B2: Curl Variation: 3-4 x 8-15

Wednesday: Max Effort Lower

Max Lift: 2x3 @ 90% 1RM

A1: Hip Extension: 3x10
A2: Abs: 3x20

Loaded Conditioning: 10-20 minutes

Thursday: Repetition Upper

Rep Movement: 350 or 4 x 12-15

A1: Vertical Pull: 3-4 x 8-12
A2: Rear Delt: 3-4 x 8-12
A3: Lateral Delt: 4 x 8-12

B1: Shrug: 3 x 12-15
B2: Curls: 3 x 8-10
B3: Weighted Abs: 3 x 10-15

Friday: Conditioning

5-15 min: Skipping / Jacks / Squats etc
5-15 min: Grounded mobility
2-3 min: CNS Potentiation (hops, quick feet etc)

25-35 min conditioning, alternate loaded/unloaded

Sunday: Speed

5-15 min: Skipping / Jacks / Squats etc
5-15 min: Grounded mobility
2-3 min: CNS Potentiation (hops, quick feet etc)

10x10m Starts, 1 min rest

6x20m Sprints, 2 min rest

4x40m Sprints, 4 min rest

Eventually I’ll up the volume of conditioning and assistance, possible adding the Dynamic Day from WSSB 3


#857

WSSB is a badass program. I’ve thought about running it for myself a few times but never got around to it for some reason. Can’t wait to see the gains you make on it!


#858

I imagine if/when I start dabbling in strongman it will be the program I use for the main lifts


#859

Sunday the 28th of October
Sprints

Warm-Up:

  • Some skips, jacks and squats
  • 10 Rollovers to V-Sits
  • 10 Fire Hydrants (each way)
  • 10 Mountain Climbers
  • 10 Groiners
  • 3x5m ankling
  • 3x5 bounds

Work:

  • 10x10m, 1 minute rests
  • 6x20m, 2 minute rests
  • 4x40m, 4 minute rests

All up about 50 minutes


#860

Monday 29th of October
WSSB Speed and Strength; Max-Effort Upper

Warm-Up:

  • Simple 6

I considered doing Agile 8, but couldn’t be arsed (sorry Jim).

Bench / Chest-Supported Rows

  • 20x10 / 10x12
  • 40x5 / 20x10
  • 65x3 / 25x10
  • 65x3 / 30x10

Incline DB Press / Smith Row

  • 25x2x20 / 60x12 ish, 75x10+4

Yuck

Dead-stop SA Fat-Grip DB Row / Band Pull-Aparts

  • 25x4x12 / 4x12

Liking this row variant

Barbell shrugs / SA Fat-Grip Hammer Curls

  • 60x3x15 / 8x2x12, 6x8
  • 80x9 / 7x8

Grip is majorly limiting my shrugs. I better get some straps soon

Hung from a bar (scaps depressed) for 3 sets to discomfort (didn’t really try all that hard) and went home.


#861

Just wanted to add a note about the sprints I did yesterday.

Since I’ve always done sprints for conditioning (eg EMOM), limiting my output, I never realised how taxing maximal sprints are. Though I didn’t really feel it during the training session, I got home feeling incredibly tired.


#862

Why don’t you work on getting a stronger grip??