The upperbody programming is pretty much perfect.


But i think we can all agree the deadlift programming is whack.

I mean is that

3x5 of 80% of 1RM? Can you even hit a 395 deadlift? Probably not, so that's 3 sets of 5 with 85%!!!

Ouch. No thx. Kid has heart though, maybe too much.

I think the issue with deadlifting programming might be that this program wasn't written to include deadlift. The author made a version with deadlift in it to appease people like me who enjoy deadlifting, but maybe that just doesn't actually work with this program.

How would you guys suggest changing it without throwing off the rest of the program, if that's even possible? Should I just follow the original program and skip deadlifting for a while (not something I really want to do) Or should I change programs (Not something I really want to do either if it can be helped)

Why though?

Do you dislike the deadlift programming or the program alltogether?

Nah I can't hit 395 yet. This program doesn't really work off 1RM percentages though. It's just progressing in weight until you fail a lift twice and then you reset.

Just the idea of heavy sets of deadlifts across makes me a little queasy. My one top set wrecks me for 5-6 minutes minimum, and I can only produce like 90% of that power/wim output for the next set even with that long of a rest. From the looks of things, you're expecting to repeat the same performance level with much less rest.

You're obviously fitter than I am, but still, it's a lot to ask.

edit: In previous deadlift sessions were you leaving a lot of reps in the tank on the first two sets?

After say getting to around the 300 mark haven't been leaving a lot in the tank. I guess it may be too optimistic to expect almost equal performance on all sets. I rest 4 minutes between sets on DL.

I think the conventional deadlift has more carry over to other general strength/physique pursuits.

Renton, you just havent trained to do it, but its certainly possible to work up to top sets across (though also good arguments exist for top set + moderate back offs + accessories to get the same training effect. Different horses)

You're natural, yes?

You wanted to gain weight, get strong and improve your form on the main lifts?

If so, than yes, I think all your programming is wrong.

Would be pretty sad if I wasn't and still looked like this.

So what would you suggest?
Fwiw looking better nekkid is also a significant goal

I am reluctant to suggest anything specific to you or rag on what you are doing. Any standard strength based intermediate programming would be appropriate...but strictly based on your goals, 531 looks right.

Additionally, you need to EAT correctly. If you are losing weight, that is a huge problem for you. If you were a fat beginner, that would be one thing but you obviously are not. If you don't know what eating correctly means, that would be the first question you would want to get answered.

To be fair you already kinda did It's ok though I can take it. This program gets high and loud praise in other circles (bb.com forums) so that's mostly why I chose it.

I do also like the look of 5/3/1 though so maybe that will be my next step.

As for diet.. I probably could do better, mostly from a micro nutrient perspective though. I'm definitely not losing weight, this week I'm consistently weighing in over 88kg, so while it's not going very fast I'm still gaining. 90kg is getting close now.

Upper A
Monday, 31 October 2016 at 15:55

Bench Press
Set 1: 195 lb × 5(PR)
Set 2: 195 lb × 5
Set 3: 195 lb × 5

Incline Bench Press
Set 1: 150 lb × 8(PR)
Set 2: 150 lb × 8
Set 3: 150 lb × 8

Pull Up
Set 1: BW (+15 lb) × 9
Set 2: BW (+15 lb) × 9
Set 3: BW (+15 lb) × 9(PR)

Bent Over Row
Set 1: 165 lb × 9
Set 2: 165 lb × 9
Set 3: 165 lb × 9

Reverse Fly
Set 1: 11 lb × 12
Set 2: 11 lb × 12
Set 3: 11 lb × 12

Barbell Curl
Set 1: 65 lb × 12
Set 2: 65 lb × 11
Set 3: 65 lb × 10

https://strong.app.link/0wrvhhB2Ux

Last set of bench on vid. Had trouble unracking and I think it kinda screwed me up, wasn't very tight and made it harder than needed probably. As shown by my reaction lol. Also tried touching a bit higher and flare a bit more. Looks like I did on some reps but needs more grooving for sure.
Also got another rep on pullups, by the very skin of my teeth though.

Oh forgot to mention also got all reps on incline I notice a correlation between amount of flat bench reps and how well I do on incline. 6 reps bench = poor incline. 5 reps bench = good incline. Makes sense I guess.

Lower A
Tuesday, 1 November 2016 at 21:34

Squat
Set 1: 275 lb × 6(PR)
Set 2: 275 lb × 6
Set 3: 275 lb × 6

Romanian Deadlift
Set 1: 315 lb × 8(PR)
Set 2: 315 lb × 8
Set 3: 315 lb × 8

Leg Press
Set 1: 470 lb × 12(PR)
Set 2: 470 lb × 12
Set 3: 470 lb × 12

Seated Leg Curl
Set 1: 130 lb × 11
Set 2: 130 lb × 10
Set 3: 130 lb × 10

Calf Raise Unilateral (Leg Press Machine)
Set 1: 335 lb × 15
Set 2: 335 lb × 15
Set 3: 335 lb × 15

Ab Roller
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps

https://strong.app.link/AvyOwRe4Wx

Great day today. Tried widening stance on squat and it felt very good. Strongest I've ever felt squatting. I guess a slightly stronger stretch reflex and maybe a better hip drive. First 2 sets of 6x275 felt hard but not overly so, probably had at least one more in the tank. On 5th rep of last set I lost it forward on the way up and that cost a lot of energy. Rep 6 was a grind but got it up. First set on video.

I guess squatting so well got me pumped up because I felt very strong throughout, everything was flying up.

Congratulations on the PR! Depth looked good, and it looks like you definitely have some room to continue progressing

Thanks!

Who benches in their bare feet mane?

Don't knock it till you've tried it bro. It's liberating.

It's orders of magnitude less ridiculous than your Assani cape obsession.

Would I fail the bro exam if I don't know what an Assani cape is?

You would, yes. It's the ridiculous stringer tanks split down the side that he wears all the time (and I believe were prominently featured in his 2014 videos that he recently posted).

Gotcha. Darn it, I guess I'm not ready to achieve full on bro status.

Just as long as your toenail doesn't look like this

Completely false. One scares women away, the other makes women make this face

Upper B
Thursday, 3 November 2016 at 15:54

Overhead Press
Set 1: 122,5 lb × 6(PR)
Set 2: 122,5 lb × 6
Set 3: 122,5 lb × 6

Pectoral Fly (Custom)
Set 1: 22 lb × 12
Set 2: 22 lb × 12
Set 3: 22 lb × 12

Pull Up (Neutral Grip)
Set 1: BW (+20 lb) × 8
Set 2: BW (+20 lb) × 8
Set 3: BW (+20 lb) × 8

T Bar Row
Set 1: 105 lb × 9
Set 2: 105 lb × 9
Set 3: 105 lb × 9

Face Pull (Custom)
Set 1: 135 lb × 12
Set 2: 135 lb × 12
Set 3: 135 lb × 12

Tricep overhead extension
Set 1: 49 lb × 12
Set 2: 49 lb × 12
Set 3: 49 lb × 12

https://strong.app.link/Bhdq12E2Zx

Looks like back over extending a bit too much towards the last reps on OHP. Forgot to squeeze them glutes hard to keep that from happening. On set 2 and 3 I think it was better but didn't video them.

Chinups were hard.

Bro's, help me out. I'm contemplating on what to do about my deadlift programming. I'm thinking about putting it on 5/3/1 reps/progression. Good idea or no?
Since I'm making good strenght gains on all other lifts I don't feel like I need to switch programs alltogether, yet. Thoughts?