Good i got in my deadlift
bad, my form is off… my left hand ends up higher than my right, maybe an inch or two, noticible on video. I attempted to correct, but wasnt able too. Next week on the higher volume deads ill see if it is weight-dependent and go from there. It is exagerrated if i “lower” the dl to ground.
I did not do the rest of workout, but plan to tomorrow am.
DL working sets
205x4 @6
215x4 @7
220x4 @8
220x4 @9 (bar started to slip out of hands, was focused on rrying to fix uneven finish.)
Close look at video, it seems to be both a function of my left arm being further out from my body, which seems to be driven my my right side being caved in or lower. My right nipple is lower than my left. Some kind of side flexing i think.
Pic of the end of a 220lb deadlift from Sunday attached.
Yesterday I lifted 135lbs a few times and had my wife watch and i tried to better ID what is going on. It doesn’t seem weight dependent be ause i had the same problem at 135. (Just relaized need to try it with empty bar!
I am at a loss. The only way I “fixed” it was by intentionally focusing on driving with my right side and bringing the bar up-and-to-my-right. My right arm was then further from my body than my left (the opposite of what normally happens) but the bar was level.
Did my bench and front squats. gassed out on front squats and didnt hit the rx. But felt good about getting them in, i had to fight hard to get under the bar instead of going to bed. Top sets
Bench 113 x 8 @8
Front squat 75 x 10 @ 9
Sort of a jumbled post - had an ok session Friday, but rows just arent clicking. Sometimes they strain my back excessively. Sometimes they feel really good. Just took the weights light.
Partial workout this morning, just deadlift, others tonight: top sets
Deadlift 225x4 (8), 230x4 (230x4)
grip felt good. Glad to be north of 225 again.
Ive been hitting my workouts, just not posting. Had a solid recent one, week 4 workout 1
top sets
Front squat 115x4 @ 8
Bench 115x10 @ 9
deadlift 175x8 @8
I did not stop lifting the past several months, though a lack of consistency and big swings in strength and stamina, kept me from any real progress.
Down to 170lbs and feeling pretty good with health and aesthetics, strength isn’t there though.
I will start looking around for coaches in the area for my front and back squat as I have not been able to get my FS up without lots of nagging pains and think it is technique.
I’ve been in a downswing recently and am about to get back on the beginner program, I think the reduced volume will coincide nicely with finishing a caloric deficit and being a bit burnt out.
A representative (non-bbm) workout for me most recently looked like:
DL warm-ups, four working sets at 195lbs x 8 reps.
BB OHP warm ups, four working sets at 70lbs x 8 reps.
BB FS warm ups, four working sets at 80 x 5 reps
Top Sets:
Front Squat 105x4@8 (target 105)
BBOHP 60x10@9 (target 65)
Deadlift 185x8@8 (target 195)
Session length 52min, Session RPE 9.5 (was pretty woozy at end)
It has been a rough week in terms of stress and sleep, so I think my targets were appropriate.
Last two sets of front squats actually felt very good and solid. None of my common symptoms of knees cracking as they travel in odd-patterns*, no odd back or glute strains, no lunging forward out of the hole, just a solid two sets that I felt in the quads. Warm-up set and first working set prior to finding that groove had all those indicators that something wasn’t clicking.
*I don’t normally read much into random knee noises, but I do here, as I can replicate the cause - if my knees stay too far out on the descent instead of tracking in a more neutral fashion. Everything feels better when I am in the more neutral track, and no cracking, so I think this is an instance of the cracking being a good aid. I think this is the result of years of cueing “knees out” which is all well and good for the ascent, but I think I’ve developed a bad habit of pushing them out too much on the descent.
DL 220x4@8 (target 220) (warmups were really heavy today)
BBBP 115x8@8 (target 115) (some front right shoulder irritation)
FS 85x10@8 (target 85)
FS actually felt pretty good. Im taking a slightly wider than shoulder-width stance, and maybe 40 degrees of foot angle, but seemed good. Ten reps is brutal at my current level of conditioning though.
For week 2 of the template, i’m going to increase my RPE 8 that I used to calculate all the lift targets by 5lbs (2.5lb or OHP).
E.g. i calculated my week 1 target deadlift numbers using 195lbs x 8 as an RPE 8. Week two I will recalculate target deadlift weights with 200lbs x 8 as RPE 8.
Something I find very useful is to repeat the @6 and @7 sets’ weights for a few weeks. It gives me something to measure against, to gauge the @8 sets more accurately. Once the @8 weights are significantly higher, then a bit of bump to the @6 and @7 are in order. I got this advice from Jordan for singles, but it seems to be working pretty well for multiple rep sets too.
Very good workout on the whole. I did take a 40min break bt bbohp and dl for some family time, other DL would probably not have hit target. As it was, DL felt strong.
top two sets for each
FS 107.5x4@8, 107.5x5@9 (4th rep rocked fwd out of hole so tried a 5th, same thing). FS target 107.5x4.
bbohp 65x10, 65x10. Target 66.5x10
Top two sets:
BbOHp 85x5@9, 85x4@8.5 (target 82.5x4@8)
FS 100x7@9, 100x7@8
Bb row 65x10, 65x10
Felt really strong today and overshot on bbohp.
First set of 100lb FS felt rough, second much better.
BBRows keeping very light and trying to get the feel down.
