4/28
Squats 5x3x265
Deadlifts 4x3x315
Lat pull downs 4x8-10 @8-9

4/30/2018
Squats 5x7x230
Deadlifts 20x3x185 EMOM
Seated press with 2 plates on each side 4x8-10
Sauna 20 minutes

Came home, took a short break and then ran stairs, light band face pulls, jumps up 3 stairs and sit ups. Followed by like 45-60 minutes of jump rope.

Deadlifts weren't supposed to be part of todays work out but I have been teaching my buddy how to deadlift better so I just made him do 20x1x185 for 20 sets and there were no other bars so I just got a lot of volume in and worked on power. It actually felt really great imo.

Deadlifts 5x3-5 x 315(last 2 reps were absolutely trash especially on last sets)
Lat pull downs 4x8 @7-8
Pull ups did 3 or 4 sets it was usually between 6-8 reps. I think I might start implementing weighted pull ups soon.
Tricep extensions like 5 or 6 sets of 10-12 reps

Today I paid for my crazy extra work. The volume finally caught up with me and my body. I went to sleep a little later last night and I also got a bowl at yoshinoya last night for extra calories but it really ****ed me up I feel like. My legs felt super sore and not recovered so I was really rounding a lot on my last 2 reps. I think I was too stubborn and egotistic today if im being honest.

The whole work out just started off bad because I was charging my bose wireless headphones and when I had them plugged in they were fine but when I went to turn them on they just wouldnt and I didn't bring my extra pair like I normally do so i was already annoyed from that and then it went down hill from there.

5/3/18
Squats 5x5x245
Deadlifts 2x1x365
Did some doubles and triples at 315 too.

What causes shoulder pain?

I have the same issue with pushups and I have had it for over a decade. Use hex DBs or handles or something. Pushups are good. ****ing up your wrists is bad.

5/5/18
squats 5x3x265
deadlifts 2x3x315

I cut my work out short because I had to leave for something but it's whatever because I did a bunch of sets working up to 315 so I'm not too worried about it.

5/7/2018
squats 6x7x245
seated press 6x7x70 on each side
close grip lat pull downs 4x12 @7-8

I could tell today felt more difficult than normal because of lack of sleep. And probably other factors as well but I have never felt 245 feel so hard on the squats but got all of my reps so I'm happy.

Yea I think I have a slight tightness in my right pec minor, and also when I try to put my right hand flat, my fingers naturally want to shift to the left and it feels really uncomfortable to put a lot of weight on my right arm like that. But when I do it with my left hand, I can flatten my arm out and the fingers are straight and I can comfortably put all of my body weight on it without any pain. I'm left handed fwiw.

That's what I have been doing just to keep the wrists in a more neutral position and this way I can actually do the push ups. That's also why I have been doing seated press lately instead of the bench press. I want to actually work on the chest strength a bit at first and then I will start spending more time with the bench press. Since I don't compete I don't think it's super important for me to practice the bench press atm.

5/8/2018
deadlift 5x5x315 sumo (felt super easy)
did one more set for 2 reps, then dropped to 225 and repped out like 8 reps, then dropped to 135 and did 2 sets for like 10-15 reps.
super setted pull ups and face pulls about 8-12 reps for 4 sets
super setted push ups and bicep curls for 2 sets like 20 reps each

5/10
Squats 6x5x255
Seated press 3x5x95 on each side and 3x5x120 on each side. Last set did a drop set taking 25s off.
Leg raises 3x12
Leg extensions 4x6 @9 went pretty heavy. Almost maxing out the machine.
Sauna 20 minutes but today was pretty tough.

5/12/2018
Deadlift only day
to be honest I didn't keep exact track but I did probably like 8-10 sets of 135 for like 5-6 reps, probably like 5-6 sets of 225 for 4-5 reps, few sets of 275, 5 sets of 4 with 315 and like 3-4 sets of 2-3 with 365. Basically, worked up to 365 and then dropped back down to 315 and then 225. I kept switching between sumo and conventional just to practice both and both felt incredibly amazing. I think I'm loading my legs a lot better now and also feel stronger because 365 moved really well. I think 405 is in the bag pretty soon.

5/15/2018
squats 5x7x245
seated press 6x7 with 2 plates on each side. drop set on the last set and one extra set with 1 plate for a lot of reps.
I did something else extra but I dont remember what haha.
sauna 20 minutes

5/16/2018
deadlifts 5x5x315, 1x2x365, 1x3x365, 1x4x315, 1x10x225, 1x20x135
lat pull downs 2x6x150, 2x6x165. (these are starting to feel really good)
face pulls super setted with tricep extensions with a rope with push ups on the knuckles 3x10-12 reps. dont remember the weight honestly but feel stronger here too.

This week has felt insanely good and for 365 I think I could have pulled it for 4-5 reps but I didnt push it after 3. I have it saved on my phone, maybe I will post it later. I think the squats are starting to feel really good too. I'm pretty sure I can hit 335-355 on it now. I'm not really sure whether I should max out after this program or just do a de-load week and just send it with another program.

on DLs. Post the video.

On maxing out, how do you feel? Strong or beat down?

I don't know why I still feel subconsciously weird about posting videos of me lifting. I was even hesitant to post it on my instagram/snapchat even though I was proud of my lift. Anyways here it is sir.

I'm currently on week 6 and feel super strong, week 5 which was my highest volume week I kind of felt beat up but also had less rest. I'm pretty sure I had 1-2 more reps in the tank with 365, watching the video I don't even think I'm giving it my 100% to be honest, maybe like 90% or so. And I also think I'm slightly too far forward of the bar. In my opinion, I think I can hit 405 on the deadlift and like 335-345 on the squat at the moment. And like 225 on the bench, lul.

I re-watched the video a few more times myself, and I think maybe I need to drive my hips forward faster? I'm not really sure how to fix the fact that I really rely on my lats, I don't know maybe you can tell me your professional opinion .

5/18/2018
squats 5x5x255
seated press 8x5x 2 plates +10
lying leg curls 2x6x165, 4x6x150
leg raises 3x12-15
lat pull downs 4x8-10 @7

sauna 17 minutes i think.

The squat volume has been pretty high but I'm having fun with it. Although, today I was extremely annoyed with the ****ing goons in the gym. These two dudes were doing deadlifts in the one good squat rack, I ask them how many sets and they say two....20 minutes later. And the other two ****ty squat racks, one guy is doing bicep curls and the guy next to him is doing 1/8th of a rep. The quality of people and the atmosphere is so much better at night and people actually understand gym etiquette but it just doesn't work well for poker grinding.

Not bad. I do see a couple things. At the start of the pull, your butt rises a little faster than the bar. Really focus on not allowing that to happen on all your sets. Hammering perfect form and speed on all your warmup sets and work sets gets you better when the weight gets heavy. Hamstring strength and activation has a lot to do with this issue. Also, there's a bit of back rounding. Brace your core harder.

Keep in mind I see things on people who have been at this for 15 - 20 years. There is always room for improvement. You're doing well.

Thanks for the tips. I definitely notice those things as well. Watching the elite lifters, I notice they all show off their chest way more than I do. I think the rounding used to be worse and I have improved it slightly. With the butt, I try to start it lower than it should be and then use momentum to get into the sweet spot and kind of try to imitate koklyaev, I'm still not super smooth with it because some reps look way better than others. I think maybe I need to stretch my hamstrings and strengthen them more as well. I try to brace my core super hard but on heavier weights I still tend to round a little.

What kind of accessory do you recommend to improve these flaws? I was thinking about adding stiff legged deadlifts into my routine after this program. And maybe like hamstring curls or w/e they are called with that big giant ball. I think my weakness is generally just getting the bar off the floor, locking out seems pretty easy for the most part.


5/21/2018
deadlifts 5x3x315, 4x2x365, 1x3x315, 2x10x225
squats 3x5x225, 5x3x275 (was supposed to do 7 but I was working in with another dude although I felt like I had it for sure)
overhead press (did this with him instead) 1x45x8-10, 2x55x8-10, 2x75x8-10, 4x95x4-5
lat pull downs 4x8x150
close grip seated rows with the v-bar or w/e its called 4x140-160x6-8
triceps with cables 3x12 x dont remember the weight

Koklyaev is super strong. He DLs a lot not because of his form, but in spite of it. That form is rare among great DLers because its inefficient. Study Andy Bolton's work and Benedict Magnussen's 1015 DL if you want to emulate someone imo.

Tight hamstrings are good for strong DLs and squats. Dr McGill says people in sports like powerlifting do not need loose hamstrings and I agree. Mine are very short and tight and they help me DL and squat more. Strong, tight hamstrings help with speed off the floor on DLs. You need to work on hamstring and core strength.

Hamstring curls on a ball are good. Try to progress to adding band tension as they become easier. Hamstring curls in a machine arent very good. GHRs are great. RDLs are great. KB swings are great. Pull throughs are a great finisher. I'm less high on SLDLs because those stress your low back, but many of my teammates like them - just dont let your back round if you do those.

As far as core work goes, I could write a book on that subject. I'm obviously not going to do that here. I recommend finding everything you can by Mike Robertson on core training and follow progressions that you can do with good form. I got this in an email from him today: https://www.theptdc.com/2018/03/five...67f109140f6898
I have not yet looked over the whole thing, but knowing the source, I'm sure its very good.

Last but not least, (I might have mentioned this before, but I dont remember) treat ALL your warmup and work sets like they are PRs. Pull hard, fast and use perfect form. This makes heavy weight move faster when you get good at it, and it helps make your form better when they weight gets heavy. Ed Coan is a big advocate of doing this.

Thanks again for the help. When you say adding more tension with bands on the hamstring curls on a ball, how exactly would you implement that? I think I know what you mean but I'm not sure. Would you maybe have any video clips?

I do think my core needs more work and that will probably benefit me a lot on the heavier lifts. Today I did squats 5x7x245 without a belt and knee sleeves just so I'm not overly reliant on those things and it felt pretty good but the last set I could tell I was losing a little bit of tightness due to fatigue although I still got it.

Any tips on what day to program in core work relative to heavy squats/deadlift days? I definitely need to read more and learn about these things.

I don't know if you posted that before but I have watched a bunch of stuff with Ed Coan and I have that mentality as well, I really try to practice as good of form as possible at every single weight.

5/22/2018
squats 5x7x245
seated press 6x7x2 plates, last set did a drop set, 1 plate x27 reps, 1 plate x24 reps. I think it was roughly those numbers.
20 minutes on a stair climber at like moderate pace. I was super sweaty after that.

came home took a break and then did like 30-45 minutes outside of jump rope, push ups, and some jumps up 3 stairs. legs are on fire but feels good.

I dont have a great video, but something like this: https://www.youtube.com/watch?v=tF0FJIleS-8

Do core work at the end of every workout.

Stuff like that helps a lot over time.

I was under impression that it wasnt optimal to do core work after every work out but if you say it is then I'm going to start doing it way more.

Really annoyed today because I had two wisdom teeth pulled out yesterday and now I'm forced to miss a week. I feel super ****ing weak and I hate missing days or ****ing up my routine.

Getting wisdom teeth pulled can suck.

I hired Mike Robertson to write me programs for a few months back in 2010 and he had me doing core work every workout. My results were great. My teammates do a lot of core work at the end of workouts nowadays. I havent asked, but I assume they got the idea from Louie Simmons or Ed Coan.

What kind of core work? Just bodyweight McGill prehab stuff? Loaded work? Anti-rotational? All of the above?

Good questions. Some general, quick answers:

It depends what level you're at.

McGill type stuff is good for most people.

Loaded stuff is good when body weight stuff is too easy. You want to progress to more difficult movements when you master form with one and it becomes easy. Dont ever progress to more difficult movements if you havent perfected form on the basics.

Its good to mix in a variety of different types of core work including anti rotational, which is one of several types that I learned from Mike Robertson. If you really want to learn this type of stuff deeply, I highly recommend Mike Robertson's program "Complete Core". I got that program and went through it in detail, taking notes and implementing stuff into my programs in late 2011 when I was rehabbing my low back. It took a lot of time and work and while I still am not an expert on this stuff, I learned a lot and apply a lot of this stuff to what I still do today. I was just reading through the notes I took on that program a couple days ago.