The FPDL single @8 looked like @7 at the most. How do you find SS's 5-pt deadlift setup (assumption based on your vids). I always find shins to bar is the hardest to maintain (vs dropping hips).
I'm always a bit more conservative on RPEs with assistance stuff to make sure there is no form break down. Plus it looked easier than it felt. I find the SS 5 pt setup pretty good, gets me in pretty much the right pulling position. I find the benefit is more psychological though, as it means I have a consistent repeatable process from a consistent repeatable position. Almost like a pre shot routine in golf.
This mornings session Deadlift w/belt 222.5 x 1 @8RPE 200 x 5 @9RPE 190 x 5 @8RPE 190 x 5 @8RPE https://www.instagram.com/p/BRsO2fLhJFR/?taken-by=moose_lifts 2ct Pause Bench 127.5 x 1 @8RPE 122.5 x 3 @9RPE 115 x 3 @7RPE 115 x 3 @8RPE https://www.instagram.com/p/BRsPGiFh6fS/?taken-by=moose_lifts Hack Squat (Machine) 122kg x 8 @6RPE 129kg x 8 @7RPE 136kg x 8 @8RPE 136kg x 8 @8RPE 136kg x 8 @8RPE 136kg x 8 @8.5RPE
basically protocol is; Day 1 Comp Squat Comp Bench Bench Acc Day 2 Comp Deadlift Secondary Bench Squat Acc Day 3 Secondary Squat Secondary Bench Bench Acc Day 4 Secondary Deadlift Bench Acc Deadlift Acc Intensity and volume varies from week to week, with a general trend of decreasing volume and increasing intensity and first set is usually always [email protected] Feeling pretty beat up to be honest, and not sure I fully agree with all the bench volume and lack of back/pulling movements although my e1rm are all trending up, especially my bench so sticking with it to the end of the project pretty much as perscribed. Plus Mike Tuscherer seems like he knows what he's talking about coaches a lot of high level lifters. What program if any are you following at the moment?
My own. Last year I added 20kg to my deadlift and 30kg to squat in about 2 months. Squat was far behind due to neglect and left knee surgery, deadlift went from 280kg to 300kg. I'm tinkering this year, trying to find what I can handle with the 60-80min training time I have before work during the week. It's likely 4x deads, 2x squats, OHP work and back work. Throwing everything in; paused work, bands, different grips, stances, LBBS, HBBS, front squats ... the lot. Should have something to write down soon.
Fridays Session; Pause Squat (Beltless) 160kg x 1 @8RPE 152.5kg x 3 @9RPE 142.5kg x 3 @9RPE 135kg x 3 @8RPE https://www.instagram.com/p/BRvErTuhF31/?taken-by=moose_lifts https://www.instagram.com/p/BRu3dVTBgAR/?taken-by=moose_lifts Bench (TnG) 142.5kg x 1 @8RPE 125kg x 7 @9.5RPE 115kg x7 @8RPE 115kg x7 @9RPE Wide Grip Bench 85kg x 8 @6 97.5kg x8 @6 92.5kg x8 @7 92.5kg x8 @7 92.5kg x8 @7 92.5kg x8 @7
Saturdays Session; Pause Deadlift 190kg x1 @8RPE 182.5kg x3 @9RPE 172.5kg x3 @8RPE 172.5kg x3 @8RPE https://www.instagram.com/p/BRxlIeuBmJ5/?taken-by=moose_lifts Pin Press Bench (Chest Level) 135kg x1 @9.5 (Overshot RPE massively, was supposed to be 8) 120kg x3 @9RPE 115kg x3 @8RPE 115kg x3 @8RPE DB Seal Row 40kg x 8 @5 50kg x8 @6 60kg x8 @7 65kg x8 @8 65kg x8 @8 65kg x8 @8
This morning's session; Squat (w/belt) 120kg x 10 @6 125kg x 10 @7 130kg x10 @8 130kg x10 @8 130kg x10 @8 130kg x10 @8 Comp Bench 92.5kg x10 @6 97.5kg x10 @7 100kg x10 @8 100kg x10 @9 95kg x10 @8 95kg x10 @8 Military Press 50kg x11 @6 55kg x11 @7 60kg x11 @8 60kg x11 @8 60kg x11 @9 55kg x11 @8
This mornings session = Cardio Deadlifts of death! Deadlift w/belt. 152.5kg x 10 @6 160kg x 10 @7 167.5kg x 10 @8 167.5kg x 10 @9 160kg x 10 @8 160kg x10 @8 https://www.instagram.com/p/BR7tgT0hvLT/?taken-by=moose_lifts Pin Press (mid) 115kg x 5 @6 117.5kg x5 @7 122.5kg x5 @8 https://www.instagram.com/p/BR7tyVrh9yM/?taken-by=moose_lifts Ab Wheel 4 sets of 10
This morning: Front Squat: 70kg x 11 @6RPE 75kg x 11 @7RPE 80kg x 11 @8RPE 80kg x 11 @8RPE 80kg x 11 @8.5RPE (My front squats suck! Definately need to incorporate them more next cycle) https://www.instagram.com/p/BR-TS37BPhz/?taken-by=moose_lifts TnG Bench Press 145kg x 1 @8RPE 135kg x 2 @8RPE 135kg x 2 @9RPE 130kg x 2 @8RPE 130kg x 2 @9RPE 127.5kg x 2 @8RPE 127.5kg x 2 @8RPE 127.5kg x 2 @8RPE 127.5kg x 2 @8RPE https://www.instagram.com/p/BR-ToD-hksr/?taken-by=moose_lifts Hack Squats (Machine) 115kg x [email protected] 122kg x [email protected] 129kg x [email protected] 122kg x [email protected]
Friday 24th March Pendlay Row 77.5 kgs x10 @7 82.5 kgs x10 @8 85 kgs x10 @8 87.5 kgs x10 @8 85 kgs x10 @8 https://www.instagram.com/p/BSA04AXhl9Y/?taken-by=moose_lifts Pull Down 55 kgs x10 @7 60 kgs x10 @8 65 kgs x10 @9 55 kgs x10 @9 Bus Drivers 30 kgs x10 @7 32.5 kgs x10 @8 35 kgs x10 @9 32.5 kgs x10 @8 https://www.instagram.com/p/BSA163ahUTF/?taken-by=moose_lifts
This Morning; Squat (W/belt) - Depth was questionable on some reps, probably would get white lights but only just 182.5kg x 1 @8 177.5kg x 3 @9 165kg x 3 @7 165kg x 3 @7 165kg x 3 @7 https://www.instagram.com/p/BSIbxcshr0m/?taken-by=moose_lifts https://www.instagram.com/p/BSIb_MCBbPR/?taken-by=moose_lifts Comp Bench 140kg x 1 @8 135kg x 3 @9 130kg x 3 @8 130kg x 3 @8 130kg x 3 @9.5 https://www.instagram.com/p/BSIcQ26hEMj/?taken-by=moose_lifts https://www.instagram.com/p/BSIcb0oh5HA/?taken-by=moose_lifts MIlitary Press 52.5kg x 8 @6 55kg x 8 @7 60kg x 8 @8 60kg x 8 @9 55kg x 8 @8 55kg x 8 @8 55kg x 8 @9
This mornings session; Deadlifts 227.5kg x 1 @8 220kg x 3 @8.5 - *3 REP PR* 205kg x 3 @7 205kg x3 @7 205kg x3 @7 https://www.instagram.com/p/BSNqW4HBG5L/?taken-by=moose_lifts Bench Pin Press (chest level) 130kg x 1 @8.5 122.5kg x 3 @9 115kg x3 @7 115kg x3 @7 115kg x3 @7 Squat (beltless) 127.5kg x 6 @6 130kg x6 @7 135kg x6 @8 135kg x6 @8 135kg x6 @9 130kg x6 @8 130kg x6 @8
30.3.17 Pin Squats (Beltless) 155kg x 1 @8RPE 150kg x 3 @9.5RPE 140kg x 3 @8RPE 140kg x 3 @8RPE 140kg x 3 @8RPE https://www.instagram.com/p/BSQI22ThkN8/?taken-by=moose_lifts Bench Press (TnG) 147.5kg x 1 @8 120kg x 5 (8 sets, RPE 7-8.5)
