Tangodown's 2015 Log
- Thread starter TangoDown
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TangoDown
Member
@Jester, I could just do unbelted LBBS squats as accessories. Your thoughts.
Tested today. Not in the greatest of states but what the hell? Will test paused squat, deficit DL, and face pulls if the rope attachment is recovered before Thursday.
I'm between 159lb and 160lb.
Deadlift: I've recently modified my sumo deadlift to include a top-down approach and significantly increased leg drive. It's brought my #'s down significantly but my back is not the weak link - my legs are - and I'm gonna need to stop pulling a sumo DL like a conventional DL with no leg drive. Anyway, I got a hard 365lb and then got an easier 385lb, but I think I may have reverted partially to the old method of pulling. I'm going to say my training 1RM is 375lb for now so I can really hammer in initiating the pull with my quads vs my lower back. A far cry from 450lb @ 177lb but in the long run, I think this will be good. Anyway, tried 405lb but it wouldn't budge. Of course, if I go back to pulling with no leg drive, it would come off the ground, but that's not what I'm aiming for here. Anyway, for the time being, I may bring my stance in as I was pulling with a very wide stance and thus it makes the break, considering the added leg drive, insanely hard.
Spoto Press: Obviously more difficult than a regular bench press and a regular paused bench, I overdid the last warmup set so I only got 200lb x 2. Almost had a 3rd rep. I'll consider 90% to be 192.5lb and plop a 2.5lb magnet right in the middle of the bar.
Weighted Pullups: got a borderline Belt + 95lb pullup which is actually a 1RM PR controlling for BW. That would mean I can do a pullup at approx 255lb.
Squat: probably had 255lb x 3 in me. Far cry from 265lb x 6 that I had roughly 20lb ago but what can I do? Should come back fairly quickly.
Lateral Raise: Done very strictly, I got 20lb DBs x 12. Felt like RPE 7-8, so I probably had 14-15 in me. So I'll probably do sets of 10 with this weight on accessory and speed days.
Tested today. Not in the greatest of states but what the hell? Will test paused squat, deficit DL, and face pulls if the rope attachment is recovered before Thursday.
I'm between 159lb and 160lb.
Deadlift: I've recently modified my sumo deadlift to include a top-down approach and significantly increased leg drive. It's brought my #'s down significantly but my back is not the weak link - my legs are - and I'm gonna need to stop pulling a sumo DL like a conventional DL with no leg drive. Anyway, I got a hard 365lb and then got an easier 385lb, but I think I may have reverted partially to the old method of pulling. I'm going to say my training 1RM is 375lb for now so I can really hammer in initiating the pull with my quads vs my lower back. A far cry from 450lb @ 177lb but in the long run, I think this will be good. Anyway, tried 405lb but it wouldn't budge. Of course, if I go back to pulling with no leg drive, it would come off the ground, but that's not what I'm aiming for here. Anyway, for the time being, I may bring my stance in as I was pulling with a very wide stance and thus it makes the break, considering the added leg drive, insanely hard.
Spoto Press: Obviously more difficult than a regular bench press and a regular paused bench, I overdid the last warmup set so I only got 200lb x 2. Almost had a 3rd rep. I'll consider 90% to be 192.5lb and plop a 2.5lb magnet right in the middle of the bar.
Weighted Pullups: got a borderline Belt + 95lb pullup which is actually a 1RM PR controlling for BW. That would mean I can do a pullup at approx 255lb.
Squat: probably had 255lb x 3 in me. Far cry from 265lb x 6 that I had roughly 20lb ago but what can I do? Should come back fairly quickly.
Lateral Raise: Done very strictly, I got 20lb DBs x 12. Felt like RPE 7-8, so I probably had 14-15 in me. So I'll probably do sets of 10 with this weight on accessory and speed days.
Dude, I really think you need to stop changing your form every other month. There is no way your 1RM is 375 after it was 450 only 4 months ago. You can improve leg drive without restarting from wholesale. I really think your biggest obstacle is over-critquing and not enough plan old lifting.
TangoDown
Member
Every change was a couple session affair before reverting back. I've been pulling how I pull pretty consistently since I started. Bottom up setup, initiating with the lower back, very little tightness.
I think getting behind the bar with that top down setup and initiating with my legs is going to need what I need to do. I've always had a ton of trouble doing reps the way I've classically pulled because I've been put out of position on subsequent reps and I've found I've had to put myself into a posterior pelvic tilt as the bar moves throughout the first half of movement to keep the bar moving which is also why I've been able to pull without much leg extension until right at lockout. So I'm artificially placing my hips real close to the bar at the expense of my lower back. And at the start of the lift, there's very little overall tension/tightness besides a valsalva.
I don't think it's conducive to my spinal health over time, and honestly, my sumo deadlift, which is supposed to be a leg dominant movement, shouldn't be 130-150lb heavier than my squat at my level unless there's some significant motor-based compensation on my part. How I pulled 450 might allow me to pull more in competition but I need to step back and examine why I deadlift to begin with.
I think getting behind the bar with that top down setup and initiating with my legs is going to need what I need to do. I've always had a ton of trouble doing reps the way I've classically pulled because I've been put out of position on subsequent reps and I've found I've had to put myself into a posterior pelvic tilt as the bar moves throughout the first half of movement to keep the bar moving which is also why I've been able to pull without much leg extension until right at lockout. So I'm artificially placing my hips real close to the bar at the expense of my lower back. And at the start of the lift, there's very little overall tension/tightness besides a valsalva.
I don't think it's conducive to my spinal health over time, and honestly, my sumo deadlift, which is supposed to be a leg dominant movement, shouldn't be 130-150lb heavier than my squat at my level unless there's some significant motor-based compensation on my part. How I pulled 450 might allow me to pull more in competition but I need to step back and examine why I deadlift to begin with.
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TangoDown
Member
First day of bulk. Good session today. Getting a little bit more behind the bar more and actively breaking with legs at the beginning of sumo DL made the break much harder but I could feel the movement so much more in my quads and adductors which are weak areas of mine. It's amazing how much of a difference there is strength wise when I force some leg dominance into what is classically considered a leg dominant movement.
Everything else went well but I had to knock the weight down 5lb with squats and eventually resort to mostly singles. One double was absolutely RPE 10. I managed 8 total reps but I'm hoping heavy ass singles posess the same benefit for squats as they do deads, especially considering where my squat was (weak) and where it ended up after my cut (even weaker). But the strength of adding in some sort of DUP should allow me to attack more rep ranges. I just hope my work capacity holds up considering how much more quad-involving my sumo deads are now.
Everything else went well but I had to knock the weight down 5lb with squats and eventually resort to mostly singles. One double was absolutely RPE 10. I managed 8 total reps but I'm hoping heavy ass singles posess the same benefit for squats as they do deads, especially considering where my squat was (weak) and where it ended up after my cut (even weaker). But the strength of adding in some sort of DUP should allow me to attack more rep ranges. I just hope my work capacity holds up considering how much more quad-involving my sumo deads are now.
TangoDown
Member
5'8, 160lb
Paused Squat: 185lb 3x6
Spoto Press: 155lb 2x8, 1x7
Misgrooved 7th rep due to sweaty hands.
Deficit Deadlift: 255lb 2x6
Realized how narrow I have to do these.
Machine Rows: 160lb 3x8
Face Pulls: 42.5lb 3x10
Lateral Raises: 20lb dbs 3x8
Stationary Bike: 20 minutes at a moderate intensity
Paused Squat: 185lb 3x6
Spoto Press: 155lb 2x8, 1x7
Misgrooved 7th rep due to sweaty hands.
Deficit Deadlift: 255lb 2x6
Realized how narrow I have to do these.
Machine Rows: 160lb 3x8
Face Pulls: 42.5lb 3x10
Lateral Raises: 20lb dbs 3x8
Stationary Bike: 20 minutes at a moderate intensity
Dude, it's fine. You don't forget how to pull conventional that fast, especially doing deficits.
I would say your form on the video is fine. Pulling with a neutral spine like that, your knees aren't going to be extended until the lift is complete. Pulling with a rounded thoracic, they'll be extended much earlier.
TangoDown
Member
Roger that. I'll update this log with anything important over the next couple of months or questions. Keeping a separate log in a document.
TangoDown
Member
I'm seeing a large improvement off the bat with spoto press. Hit 5x4 with what was supposed to be 85% and most of the sets were RPE. 7-8. Very impressed at how fast things are coming there.
Squat on the other hand, I got hit with an RPE 10 double on double 4 with 85%. Last week I got 4x3 with the same weight. I think I'm going to have to squat first from now on.
Squat on the other hand, I got hit with an RPE 10 double on double 4 with 85%. Last week I got 4x3 with the same weight. I think I'm going to have to squat first from now on.
TangoDown
Member
Bringing out my weighted pull-up grip. Due to the pull-up bar in my gym being right up against the wall, it can be hard to get into a position that will necessitate getting my chin to where I like due to plates that like to swing. Felt decent today. Last set felt a little too grindy for what I'd be aiming for on Recovery a Day but that shouldn't be a problem soon.
Spoto's up 5lb. I'll make that adjustment on heavy day too.
Spoto's up 5lb. I'll make that adjustment on heavy day too.
TangoDown
Member
I've realized Rippetoe's squat cue for elbows up and wrists in no flexion is absolutely terrible for shorter people like me with short forearms. Keeps the neck extended outward and the chest collapsed which causes weight to fall onto the front of the foot.
Keeping the bar onto the upper part of my fingers with the wrist in flexion but the bar supported on the back by pressing the bar into the top of the rear delts and thus activating the lats as well allows me to get my head back into a double chin, keep my chest extended more, and keep the weight onto the middle of my foot. I have to actively work to get my elbows down more but even if they're flared up some, the position feels much better.
In other news, spoto press is feeling almost as strong as my old t&g bench. First set of 180 lb x 5 today felt like rpe 5. Still have some issues with misgrooving but spoto press is definitely helping.
Having trouble gaining weight. Eating over 3000 calories a day and stuck at 160lb. My new job is pretty physical (standing for hours) so I probably need to compensate for that. Might need to up to 4000. Absolutely insane.
Keeping the bar onto the upper part of my fingers with the wrist in flexion but the bar supported on the back by pressing the bar into the top of the rear delts and thus activating the lats as well allows me to get my head back into a double chin, keep my chest extended more, and keep the weight onto the middle of my foot. I have to actively work to get my elbows down more but even if they're flared up some, the position feels much better.
In other news, spoto press is feeling almost as strong as my old t&g bench. First set of 180 lb x 5 today felt like rpe 5. Still have some issues with misgrooving but spoto press is definitely helping.
Having trouble gaining weight. Eating over 3000 calories a day and stuck at 160lb. My new job is pretty physical (standing for hours) so I probably need to compensate for that. Might need to up to 4000. Absolutely insane.
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TangoDown
Member
Gym is closed for a week so went to one near my work. The equipment is absolutely atrocious. Hex plates, a bench whose j-hooks are so high that I can't even reach them, and a squat rack whose jhooks are too high and whose non-adjustable safety setup is also too high which causes me to hit the safety pins if I want any admirable depth at the bottom.
Not to mention the front desk guy was rude as hell.
Either gonna have to go to another or take a forced deload.
Not to mention the front desk guy was rude as hell.
Either gonna have to go to another or take a forced deload.
TangoDown
Member
An update: after about a month and a half of little progress on a low volume DUP program, I've moved onto a variation of Wendler's "Beyond 531," complete with the heavier joker sets and a periodized scheme that's actually 351. About to start week 2.
I'll check back here periodically to update with any significant events and progress.
I'll check back here periodically to update with any significant events and progress.
TangoDown
Member
If any of you guys want something simple and effective for core work, checkout the ab wheel. It's fucking amazing. So much DOMS from just 3 sets of 10-15.
Anyway, about half way through the first cycle of Beyond 531. I'm at 164lb and eating roughly 4000 calls a day. Sumo deadlift form has improved drastically since I stopped starring into the mirror. Feel the movement almost completely in my hip flexors and quads, both of which I've been hammering with high bar squats and leg press.
I'm probably going to retest week 6 rather than do the 531+, but we'll see. I'll update here with progress when that or anything else significant happens.
Anyway, about half way through the first cycle of Beyond 531. I'm at 164lb and eating roughly 4000 calls a day. Sumo deadlift form has improved drastically since I stopped starring into the mirror. Feel the movement almost completely in my hip flexors and quads, both of which I've been hammering with high bar squats and leg press.
I'm probably going to retest week 6 rather than do the 531+, but we'll see. I'll update here with progress when that or anything else significant happens.
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*Light bulb*
TangoDown
Member
Finished up cycle 1 and am on deload. Everything is going pretty well. Training maxes move up as programmed. Currently about 167lb.
Started using bulldog grip on bench where bar rests as low on the palm as possible while obviously still keeping the thumb wrapped around the bar. Never knew that this is how one should hold the bar during pushing movements.
Also started doing my weighted pull-ups on the smith machine because my gym put a dip station right under the pullup bar which is mounted to a wall...hence it is impossible to use the pullup bar now. Actually, makes things easier because now I have the space for my legs lol and I can troll my gym by chalking up the smith machine bar.
Started using bulldog grip on bench where bar rests as low on the palm as possible while obviously still keeping the thumb wrapped around the bar. Never knew that this is how one should hold the bar during pushing movements.
Also started doing my weighted pull-ups on the smith machine because my gym put a dip station right under the pullup bar which is mounted to a wall...hence it is impossible to use the pullup bar now. Actually, makes things easier because now I have the space for my legs lol and I can troll my gym by chalking up the smith machine bar.
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TangoDown
Member
Finishing up 2nd cycle. Pretty fatigued right now so deload will be nice. I'm 169lb. Having a physically strenuous job means 4000 cals is not going to cut it.
Benched 205 x 7 today. Shoulders are pretty beat up but it's still a PR. I think that if I peaked, my 1rm would be between 250 and 260.
Machine accessory movements have gone up considerably. Lateral raises have as well. Weighted pull-ups are at 3x5 @ Belt + 60lb with first set being about RPE 8.5. I can also knock a set of 20 pull-ups out only a couple minutes after the heavy work. It'd be interesting to see what I could do if I trained for a max set of bw pull-ups. My best ever is 24 at like 160lb but that was done fresh.
Benched 205 x 7 today. Shoulders are pretty beat up but it's still a PR. I think that if I peaked, my 1rm would be between 250 and 260.
Machine accessory movements have gone up considerably. Lateral raises have as well. Weighted pull-ups are at 3x5 @ Belt + 60lb with first set being about RPE 8.5. I can also knock a set of 20 pull-ups out only a couple minutes after the heavy work. It'd be interesting to see what I could do if I trained for a max set of bw pull-ups. My best ever is 24 at like 160lb but that was done fresh.