The short of it is that they're hard and I just don't give a ****. Longer story is I was uncomfortable when I first started doing them with SS. Took me forever to get over being scared to fail (pussy). Then I was doing so much running that I never progressed very well so I cared even less. And some minor body image issues about my legs and ass getting huge when I was fat so I'm happier with smaller legs.

Sunday, April 21

DL - 260x10x4
Pendlay Rows - 140x10x4
Hypers - +25x15x3
Seated Rows - 10x20x2
Wide Pronated Pulldowns - 130x12x3
Supinated Pulldowns - 140x15x2
DB Shrugs - 90x10x3
DB Curls - 25x15,20x15

Felt strong but endurance wasn't great. Go up on DL's next week. Maybe go up on reverse hypers. Keep everything else the same.

Any criticisms are welcome. Obv some rounding of upper back. Looks like I'm losing lower back extension just a bit on later reps

Set 3



Set 4

DLs:

Why are you doing 10 rep sets of DLs?

The upper back rounding is fine.

Are you feeling anything in your lower back?

The position of the lower back never looks terrible at any given point, but it does look like you are arching a little too much at times. Worse than that, the movement of the lower back is troubling. You want to lock your rib cage to your pelvis when you DL (also do this when you squat or anytime you lift anything) and dont let the lower back move at all.

On some of the reps, your butt rises faster than the weight.

On some of the reps it looks like you might be leaning back a bit at the top - dont do that. Stand tall, not back at the top.

Most, if not all of this stuff could be easily corrected by doing lower rep sets. If you need to do X number of DL reps in your workout, add sets instead of reps. Say, if you're doing 2 sets of 10 reps now, change it to something like 4 sets of 5, or even better would be 7 sets of 3. You dont want to be tired when you pull a DL rep. If you're doing 4 sets of 10 reps of DLs, you're programming is way wrong. DLs should not be a high rep exercise. Add weight to your DLs, do less reps, and if you need work that is more challenging to your cardiovascular system, do a different exercise for higher reps.

The lower back movement might be caused by weak abs or glutes, but that will be a lot less dangerous if you arent trying to pull so many reps.

I'd also say to not touch 'n go, but rather put it down, wait 2-3 seconds, reset, go again.

In a perfect world maybe!

Mass monster. 4x10 260. 10000 pounds moved up and down in less than 15min. EPOC approved.

Kinda of agree with Cha that deadlifts shouldn't be high volume. But haven't seen any research on the subject. High volume squats are more accepted as a metabolic exercise. But I did 40 reps of deadlifts and 30 of dimels in 25 min once a week for 6 months. My lower back has never felt an ounce of pain. But like Cha has alluded to before, there is some concern here with the finite number of little bends allowed in the lumbar.

Also like Saw said, no touch n go. Picking it up off da floor is half the battle.

Squats dont drain the CNS the way DLs do. High rep squats are good if you can maintain your form.

Loco, dont bend your lumbar spine when you do any weight bearing exercises unless you want to herniate a disc. If you're doing high rep DLs and maintaining a solid core, I guess that's ok, but you'd get better results if you went heavier and did lower reps.

I'm ok with touch and go if you have no intention of ever competing in powerlifting, but if I were to pick one or the other, stopping dead might be a little better. Some very strong bodybuilders do/did touch & go DLs. Dorian Yates is one that comes to mind.

Tuesday, April 23

OHP - 135,155,170x5/3/3
Dips - +25x10x4, BWx10
DB Incline BP - 50x10x3
Lat Raises - 15x12x2
Front Raises - 15x12x2
Face Pulls - 65x12x2
Cable Curls - 50x20x2
Cable Overhead Ext - 50x20x2
Run 1.5 miles

Okay, so I can't keep logging twice the weight that I'm actually doing for my cable exercises so from here on out, I'll log the real weight. All previous entries were twice the actual weight. Actually split out lateral and front raises and was able to do the same weight. Lateral raises are easier though, no clue why. 3RM PR on OHP!!! Very happy with that. Am committed to running 5x per week cause I just have to keep getting that in. Rest of the workout was awesome. Will comment on all the amazing DL advice later.

That's what my programming has me doing. I'll change it. Probably go with heavy triples. Don't feel much in the lower back, maybe a little pump in the erectors.

Will work on this.

Noticed these before. I queue myself to not do it, but I sometimes get lazy.

Thank you, thank you!

That'll be a lot easier to do with heavy triples. Thanks!

Confirmed diet results will now suck without the roughly 3k cals burned by 4x10 epic DL EPOC.

If you want to burn fat doing resistance stuff, do ~8-12 KB/DB swings (using a challenging weight) and/or 15-20 MB slams and 30-45 second rest between sets imo. 10 - 15 sets of that stuff will work well. Do that after all your other lifting is done.

Lol diet results have not been spectacular lately, but that's purely a failure on the part of my diet I like those options, cha. Will try that out today.

Wednesday, April 24

3 miles

Thursday, April 25

BP - 195,220,245x5/3/1
OHP - 120x10,115x10x2
DB Incline Flies - 40sx15x2
Machine Flies - 156x15x2
Reverse Machine Flies - 132x15x2
Side Raises - 15x20x2
Pronated Cable Tri Pushdowns - 140x20x2
Supinated Cable Tri Pushdowns - 80x20x2
Straight Bar Curl - 60x15x2

Not bad for fasted, coming off 4 hours of sleep. Felt a little like Saw today Bad news is why I was fasted and had no sleep. My girl decided the relationship isn't what she wants right now and brought me back my **** last night. Definitely no bad feelings towards her, but I was a bit of a wreck all night. Not even moonshine could fix it all. And I haven't eaten in ~30 hours. Just can't stomach it. Maybe getting broken up with can be the new fad diet Hope y'all are having a better day today to make up for my ****ty one.

freak out for a little while, then try to turn it into motivation. Being single is really pretty great and I would imagine being single and a doctor or whatever is even better!

Lol thanks Crunchy. I know it'll be ok but I really liked this girl and the way it went down just made it harder. I just need a few days. And yes, being a single doctor isn't exactly rough

Friday, April 26

DL - 295x3,345x1,375x1,405x1
Pendlay Rows - 145x10x4
Hypers - +35x15x3
Seated Rows - "11"x20x2
Wide Pronated Pulldowns - 130x15x3
Supinated Pulldowns - 150x15x2
Shrugs - 135x10x4
DB Curls - 25x15x2

Okay, tried heavy singles. Pretty happy that 405 went up. Don't think I've ever shaken like that before. 375 was a lot easier and smoother. I was able to do a LOT more on the other exercises by not completely ****ing myself up with heavy-ish, high rep deadlifts. Kinda like splitting up my curls. Lets me get more weight in and a decent pump over two days. Really need more biceps work overall though Will put up the deadlifts once they're uploaded/edited.

405



Not pretty. Butt raises first. Lower back rounds a bit.

I like the dance though

basically identical. big boy weights, nice job

Lol basically what I was going for there. Here's 375.

Nice job!

That shaking happens to me sometimes when the weight is getting near my 1RM.

I would not do a ton of reps at those weights if I were you. Back off & do lighter weights for a while before you go that heavy again, and focus on your technique. Make sure the butt doesnt rise faster than the weight, keep the core solid like a block of cement, make the weight move quickly (again, use a fairly light weight), and do more sets/less reps per set. Maybe try a weight you could do 5-6 reps with, but only do ~3 perfect, fast reps with that weight Use perfect form for every rep - if you cant, use less weight. Get enough rest between sets so you're fresh before every set. Do that for a month or two and I think you'll be pleasantly surprised how 405 goes next time you try it.

I hadnt really looked at your log before - I skimmed over your original log the other day. You've really come a long way. Excellent work - keep it up!

Thanks, Cha. Will definitely work on all those things. I've read and re-read several of your posts about DL's after yesterday's workout. Love the lift and would like to be able to do it without injury for the next 20+ years so I'm happy to put in the time. And yeah, I'm a little different than when I started

Sunday, April 28

OHP - 120,140,160x5/5/6
Dips - +25x10x4, BWx10
DB Incline BP - 50x10x3
Lat Raises - 15x12x2
Front Raises - 15x12x2
Face Pulls - 70x12x2
Cable Curls - 50x20x2
Cable Overhead Ext - 50x20x2
Run 3 miles - 28:50

Bam! Never got 160 for 5+ reps before. Super pumped. Gonna run 20 miles this week. Will at least consider squatting at some point in the next month now that high rep DL's are out. Next time increase incline DB BP. Going to buy 1.25lb plates so I can start microloading instead of constantly rounding my OHP weights up or down. Overall morale is improving. Hope y'all have had a great weekend!

nice work!