that’s about what I looked like after deadlift yesterday!

What was the RPE on your top set of DLs? Do you generally record RPE?

When you're logging RFESS, I assume your notation denotes the use of 50lb dumbbells?

I usually go by RIR but the conversion is easy enough. I would say 3x435 felt like 8 or 8.5. The thing that failed was my grip this time. I think it was because the knurling on the bar was messed up. I will use a better one next time. I may also bring some chalk with me next time since I am getting to higher weights.

Assuming the grip was no an issue it was moving pretty fast still. Probably had another 2-3 reps left in the tank.

what are RFESS?

The good news is 435 was my DL 1rm which I did for 3 reps so I assume the next time I do a DL test I will set a new PR.

Planning on doing so during my next mesocycle.

on the deadlifts.

Rear Foot Elevated Split Squats = RFESS; just another way to say Bulgarian Split Squats.

no 50lbs for the RFESS actually means a total of 50lbs. So just 25 in each hand

maybe I'm weak...or fat

Sunday, 6/20/2021

Main Lifts

Bench -- ???

Other Stuff

Seated Machine Row (Truncated) -- 3 sets of 8x140
Chest supported lat row (bilateral) -- 3 sets of 10x47.5
Face Pulls -- 3 sets of 15x27.5

Monday, 6/21/2021

Main Lifts

Squat -- 4 sets of 8x285

Other Stuff

Dumbbell Bulgarian Split Squats -- 3 sets of 12x50
Lying Hamstring Curl (single leg) -- 3 sets of 11x20
Medial Glute Kick Back -- 3 sets of 12x22.5

Tuesday, 6/22/2021

Main Lifts

Bench Press -- ???

Other Stuff

T-bar Row -- 3 sets of 10x55
Skull Crushers --3 sets of 13x55
Face pulls -- 3 sets of 15x25
Incline Lat Rows (one arm) -- 3 sets of 12x47.5
Rotator Cuff Rehab

Thursday, 6/24/2021

Main Lifts

Squat -- 5 sets of 8x285

Other Stuff

Dumbbell Bulgarian Split Squats -- 3 sets of 12x50
Lying Hamstring Curl (single leg) -- 3 sets of 11x20
Medial Glute Kick Back -- 3 sets of 12x22.5

Friday, 6/25/2021

Main Lifts

Bench Press -- ???

Other Stuff

T-bar Row -- 3 sets of 10x55
Skull Crushers --3 sets of 13x55
Face pulls -- 3 sets of 15x25
Kneeling Lat Pull Down (one arm) -- 3 sets of 12x47.5
Hammer CUrls -- 3 sets of 12x20

Sunday, 6/27/2021

Main Lifts

Deadlift -- 2x455, 3x385, 3x385

Other Stuff

Seated Calf Raise -- 3 sets of 12x70
Seated Hamstring Curl -- 3 sets of 12x60

Big day today for me on deadlift. Prior to today my one rep max PR was 435. Today I did 455x2 which means I comfortably set a new PR. Here is a video for those who care:



Felt pretty good. I think I was probably only at RPE 8-8.5 or so, so I think I probably can add a little to that.

As discussed in earlier posts, my goal is 495x1 by August 1st. I think that is still in striking distance but I will definitely have to push myself to get there.

Appreciate any feedback on form etc.

That looked like a warmup set lol. You can prob pull 495 right now. Do you not use a belt for DL? Form looks good.

First rep looked perfect; second rep had a little lumbar rounding but looked easy. If your RPE ratings are related to technical failure, 7.5 seems about right; if we're talking about absolute failure, that's probably no more than a 6-6.5. Very impressive; feels like 495 would be possible right now if you had to.

Yeah I think I am being overly careful because I tweaked my back like 2 months ago and had to back off and work my way back up. I feel so much more solid now.

But yeah deadlift has been feeling great as of late so I was thinking I would just keep doing some high weight low rep work through July and then make my attempt toward the end of the month.

As far as a belt goes I actually do have a one. I got my first belt a few months ago and went with the SBD belt which maybe I bit off more than I can chew. I use it for squats and it feels great but for some reason it just seems annoying on deadlift--like its too thick or something. Jams into my rib cage or something at the bottom and doesn't end up actually help with bracing. I was telling Monte I may need buy a second belt specifically for deadlifting that is not as thick. I don't know.

Anyways in the meantime I've been going all beltless. But I have been trying to really focus on my bracing.

Thanks! Yeah I think I didn't get as good of a brace on the second rep. Something to focus on next time.

One issue I have been struggling with is that I think what caused me to tweak my back is my hips getting to low at the start of the deadlift. I don't know WHY that hurts my back but it does (seems counter-intuitive??). The result is that I have to do a very hip-high deadlift which means it becomes very posterior-chain dominant and the lower back I think will be the first to fail.

You want everything to rise at once. If you were starting with your hips too low, what usually happens us your hips shoot up before everything else causing your back to round. I think they are at a good height now. If they are too high they might limit any quad help, but if you go too low you will lose that tension in your hamstrings. Optimal hip height will vary from person to person but I would stick with what you’re doing, bc those looked really good, especially for a PR. Chart says if you can do 450 for 4, then 500 should be there

I take it the bench block/limited ROM isn’t working for your shoulder since you haven’t been pressing at all?

Thanks! Appreciate the advice/encouragement. I did 455x3 on Friday and felt pretty good. Going to try 475x2 in a few days and see how it goes.

I tried it once at the beginning of my last meso and it was still bothering my shoulder so I decided to take another full block off. I have been going to PT twice a week and my shoulder is actually feeling a lot better. I started a new meso last Thursday and did the board pressing against with 65 and it felt good. Going to move up 10 lbs per session until I get to 135 assuming the shoulder keeps feeling good. Then starting next meso I will slowly remove boards until I get back to full ROM.

Been a long road to recovery but I feel like I am finally making progress and getting back into it.

Thursday, 7/8/2021

Main Lifts

Board Press (5 boards) -- 2 sets of 65x5

Other Stuff

T-Bar Row -- 3 sets of 8x60
Skull Crusher -- 3 sets of 10x60
Kneeling Lat Pull down (1 arm) -- 3 sets of 10x52.5
Face Pulls -- 3 sets of 12x32.5

Friday, 7/9/2021

Main Lifts

Deadlift -- 3x455, 4x385, 4x385

Sunday, 7/11/2021

Main Lifts

Squat -- 8x295, 8x295

Other Stuff

Bulgarian Split Squat -- 3 sets of 10x60
Lying Hamstring Curl (1 leg) -- 3 sets of 8x25
Standing Calf Raise -- 3 sets of 15x85
Medial Glute Kickback -- 3 sets of 11x22.5

Monday, 7/12/2021

Main Lifts

Board Press (5 boards) -- 2 sets of 75x6

Other Stuff

T-Bar Row -- 3 sets of 8x60
Skull Crusher -- 3 sets of 10x60
Kneeling Lat Pull down (1 arm) -- 3 sets of 10x52.5
Seated Decline Lat Pull (1 arm) -- 3 sets of 10x55
Face Pulls -- 3 sets of 12x32.5