Very much agree that the warm-up seems way excessive. Imo the best warm-up would be with the minimal amount needed to get warm/loose before a DL max especially. Do you do dynamic stuff/foam rolling in addition before each session?

I kinda picture cha doing like soft tissue work for like an hour before lifting

Yeah prob a stupid question which he's answered already. I blame advanced age and senility.

Sick life cha

Sick progress, cha. I still remember your first posts/workouts here.

SM - yeah, Nat has it right. He must be younger and have a sharper memory than us. I'll be ignoring that warmup routine from now on. The soft tissue & mobility stuff, along with what I had been doing before works well for me. Speaking of short memory, I was going to post times in my log and forgot after working out last night.

start soft tissue stuff - 5:30
start mobility warmup - 6:30
start weight warmup - 6:56
end weight workout - ~8:10

BA - ty, life is good

AB - Thanks for putting this in perspective for me. I have really come a long way. I'm inpatient with regards to my DL progress right now, as I thought I was farther along than I am, but looking back at where I was, I am pretty happy to be able to do all this stuff. Some of the stuff you posted in my old log helped point me in the right direction too.

I've been thinking about Miles' last post in this thread and I have higher goals than DLing 505 in a month (I know that's possible), but we'll see what happens. The one thing I do not want to do is push myself too hard and get hurt.

I'm going to the chiro today for some ART and spine adjustment.

1/7

ART

I really got worked over today. Today he adjusted my entire spine in several areas, popped my right hip, and did ART on my right quad, both hamstrings, both calves, front and back of both hips, my left low back, both sides of the mid and upper back including all around the shoulders and neck, both pecs, and left bicep, tricep & forearm.

Added bonus - while he works on me, he talks about the Vikings (he works for them), olympic wrestling (he won two medals), as well as a lot of other random stuff. Today he was telling me about how Favre was messing around before the last game with him. Favre couldnt play, so he says, "since I cant play, maybe I should wrestle Kos (my chiro) for an hour or so". My chiro says to him, "it wouldnt take more than 5 minutes". lol

1/8

soft tissue 3:15
mobility warmup 4:20
weights 4:49

I havent benched for quite a while, so I'm going relatively volume with no additional chest/tricep stuff for now.

bench press
55*15*2, 145*10, 195*5, 235*4, 255*3
ez

pullups (palms forward)
6, 5 - havent done them in a while. Could have squeezed one or two more reps out of each sets, but I wasnt looking to push myself hard this workout.

squats
55*10, 145*8, 195*5, 235*3, 285*3, 325*5
tried a little bit wider stance, which went ok I think. I took some vids but havent watched them yet. I might post one or two later if I'm not sure about them.

RDL
145*10, 235*5
low back felt kind of tired, but not really sore. I figured I'd stop there and save it til the next DL workout.

blast strap fallouts
10, 10

tall kneeling pnf D2 flexion
25 lbs *10, 10

tall kneeling cable lifts
25*10, 10

flye EQI
15*45

lat EQI
15*60

finished 6:30

3 hour sessions.. I like lol

1:30 for soft tissue work and mobility? The mind boggles.

yeah, my muscles are still pretty ***ed up. Doing that makes them able to do things I havent been able to do in a long time. I feel pretty loose after rolling.

I rolled my hammies this morning. I havent done that the morning after a leg workout before. omg did that hurt during, and right after it felt really good.

I'm thinking I should do the hammies every day. That would shorten my pre workout rolling a bit, because I usually spend ~20 minutes of that on my hammies alone, and doing them frequently will probably make it so I dont need to do them as long each time.

When I first started rolling the hammies, they were like giant rocks. Now they're getting a lot softer, but there are always several giant knots in them.

The time I spend on the quads has decreased a lot recently because they're getting to be almost normal.

I'm basically doing ART on myself for my upper legs every time I roll.

Your tenacity is inspiring man, I doubt many would have the willpower to carry on like you have.

Yea... I do like 10 min of soft tissue before I lift.

What is this "soft tissue" you guys speak of? I want in.

This is a great routine:
http://www.youtube.com/watch?v=8caF1Keg2XU
I do most of that, but add some things and change it around a bit.

- I use a 4" PVC pipe instead of a foam roller
- I roll my pecs and front shoulder with a lacrosse ball against the wall
- I roll my glutes (on the floor) and hammies (on a hard table) with a lacrosse ball
- I've recently been doing the lacrosse ball on the thoracic spine as shown here:
(bah, I cant find the link right now, will post it later - its on SFCrossfit guy's site)
- when I roll my quads and hit a knot, I'll keep pressure on it and bend my leg at the knee to stretch the muscle

Cool tyvm.

This. I already messed up Saturday and didn't do any lol. Starting today, at least 30min of soft tissue work for me. That Cressey vid is helpful.

http://www.youtube.com/watch?v=hzozw2Aso3M
This is really good

New DL program.

I based this loosely on the Coan Phillipi program and did a few changes. I tweaked it based on my experience with it from before when I did primarily heavy TBDLs.

The numbers I plugged in for starting DL weight - 465 and finishing 530. I want to DL once every 6 days if my schedule will allow, so this will take a bit less than 10 weeks if all goes well. I'm hoping to be able to pull >530 when I'm done, but if I can do 530, I'll be ok with that.

cha,

did you follow coan phillipi as per http://www.powerpage.net/coanphildead.html? My brother can't squat for like 4-5 weeks more probably, so he could prob do with a DL-centric program for a while, but not for 11 weeks.

yeah, that's kind of the manual way to do it - here's a link to a thing that will tell him what weights to use for the DLs: http://tsampa.org/training/scripts/c...lipi_deadlift/

Just plug in his current 1RM and a reasonable goal and it will fill in everything else.

Thanks.

1/10

5:27 soft tissue - rolling the hammies (& glutes, which I did later in the day) yesterday sped this up a bit
6:20 - dynamic warmup
6:45 - weights - DL
7:53 - began circuit

DL
145*10, 235*5*2, 285*3, 325*3, 375*3
400*3*3
This new bar is going to rip the **** out of my hands. My shins will be fine because I got neoprene calf sleeves, which are awesome for me because my calves have never ending knots, and keeping them warm helps. They appear to be sturdy enough to last a long time despite the bar scraping them a bit.

trap bar DL
350*2, 400*1, 440*1,
470*3
Doing the DLs 1st, then doing the TBDLs with heavy weight is a good thing imo. I can really feel the difference between the two lifts when I do it this way - which makes it even more obvious to me why my conventional DL didnt go up in proportion to the TBDL when I did the previous program.

circuit - 90 seconds between sets, 2 mins between circuits, added a KB swing set at the end

KB swings
62*10, 70*10, 80*10

DB row
75*8, 95*8

pull ups
5, 5 - this was the hardest part of the circuit because of being winded from the rows

good mornings
195*8*2

end of circuit

flye EQI
15*60

lat EQI
15*60

end - 8:16

Those who are observant will notice I didnt do this exactly according to plan. That's how I roll - making **** up as I go

Time for gloves

Also, ship kyle his monies imo.