+1

thanks!

Worth mentioning: I didnt do my pushing pulling stuff Wednesday. I loosened up and the left side of my upper traps and neck still felt tight. I did a few pushups and decided I might do more harm than good, so I stopped.


2/25

DL
235x5x2
325x3
415x2

suit (using old briefs). My suit was on pretty tight.
505x1 - fast, good
595x1 - meh. I set up bad and rounded my upper back. Its hard to set up well with the suit on tight.
595x1 - pretty good, decent speed.

TBDL
540x3
590x3
630x3
680x3 - this ties my 3 rep pr. I guess most of my strength is back.
All reps of all sets moved fast, but I got a little light headed at the end of some of the sets.

680x3 - this ties my 3 rep pr.

Nice man. Solid work there.

Hey, also, if you have a minute...how do you program your TBDL in weight and reps?

It depends. Right now, I'm just doing TBDLs as secondary work and I'm feeling out stuff after being sick. Typically for secondary stuff, I would do about 5 sets of triples, increasing weight to a point where a triple is hard to do.

A couple months ago when I ran a cycle of TBDLs as primary, I did as I would with DLs (85% x 2 x 2 week 1, 87.5% x 2 x 2 week 2, etc...). My goal TBDL weight is based on my estimated DL max. When I'm doing TBDLs on a regular basis, my estimated 1RM is probably close to my DL 1RM divided by 84%. That percent varies based on how good a person is at TDBLs. Most of the people I know would not have as big a difference between DLs and TBDLs as I do because my TBDL form is very good, and it takes a while to learn.

edit: I remember coming up with something a little different for that last primary TBDL program. I think I posted the plan last early to mid December here.

Cool Thank you for the response. Ordering a bar soon...wanted to know your thoughts before I start thinking about programming.

What was your reason to make TBDL primary?

This last time, I did it because of the issue I was having with my right arm/elbow. When I DL convention, my right palm faces out, and that was causing a little irritation. I completely stopped benching for a while at the same time, as tricep adhesions were one of the primary causes of the problem. I figured not DLing with a mixed grip would help the arm nerves heal. I think that did help some.

Get a bar that has long enough sleeves to add lots of plates. I think I sent you a link to the one I got. I would definitely recommend my trap bar. Its the best one I've used.

It's probably mostly based on feel.

Oops, didn't see the next page lol

2/26

The team wasnt available at the regular time, so I stayed home and did pushups instead of benching. No big deal since I dont have my next meet planned at this point.

blast strap pushups
15, 15, 15, 15, 15, 20 = 95 total

tall kneeling PNF D2 flexion vs light bands
25 x 4

Crossfit does seem to be the logical progression after geared powerlifting.

lol nice.

2/28

squat
140x5
230x5
320x3

briefs
410x2
500x1

suit
601x1

knee wraps
711x1 - not too hard, good depth
711x1 - easier than the previous one, good depth


speed chain squats in briefs
410 + 45 lbs of chains x 3 - very fast
410 + 90 lbs of chains x 3 - very fast
410 + 135 lbs of chains x 3 - very fast
410 + 180 lbs of chains x 3 - fast

I'm pretty happy with how everything went. One of the things I focused on all night was racking the bar correctly, and I did that well. That made everything feel lighter.

3/1

blast strap pushups
20, 20, 20, 20, 20 = 100 total

tall kneeling PNF D2 flexion vs light bands
25, 25, 20

face pulls
20, 20, 20

Understanding this is something that I think most miss.

I'll bite...what goes into racking the bar properly? Is it more than getting your upper back and core tight while screwing your feet into the floor?

Racking or unracking? I don't really understand how racking better would help a completed lift. Is it supposed to make subsequent sets go better?

It was lost on me until just recently.

Yes. Shoulder blade position. They have to be pulled down tight.

Racking the bar on my back = unracking the weight off the pins.

Doing it right makes heavier weights feel lighter on your back and it prevent you from messing things up like your neck, upper back, shoulders, etc. When I do it right, 600 lbs feels light.

3/3

DL
235x5x2
325x3
415x2

suit
505x1
575x1
615x2 - this was the best set of DLs I've done in a long time. Fats and very good form.
615x1 - I set up poorly and that led to me getting a little forward.

TBDL in briefs
610x3
660x3
700x3 - pr triple. That was very hard.

Yeah... I meant to write "...most of us..."

3/5

bench press

I was going to do heavy shirted work, but 4 team members are still on their way home from the Arnold XPC and several others didnt show up today, so it was just me and 2 other guys. There's no way I'm putting 500 lbs on the bar without side spotters.

45x15
95x10
135x10
185x5
225x3
275x2
315x1

shirt
405 off 3 boards x 3 x 3
The last set was the best form. The first set was the worst because I pulled the bar down crooked the first two reps. The second set I touched a rep way lower than I should. None of the presses were hard bat all though.

raw
315 off 3 boards x 3 x 2
fast, ez

1 arm standing cable rows
135x15
150x10
165x10
180x10

face pulls
135x15
150x15

3/7

squat
140x5
230x5
320x3

briefs
410x2
500x1

suit
601x1

knee wraps
711x1 - smoked
770x1 - maybe an inch high, but it came right up. This would be a 20 lb PR, but no one got a good side view, and the side spotter with the best view thought it was an inch high. The video is not conclusive at all.




speed squats
500x3, meh
500x3 - good speed
550x3 - slow. I was worn out.
410x3 - very fast. It was a misload. I told them 5 plates and they only loaded 4. Since I was so worn out from the earlier work, we left it at 4 plates for the last set.
410x3 - very fast.