9/8/2020

• DL: 135x5, 225x5, 315x1, 355x3x6
• Zercher squat: 135x5, 225x5x4
• Romanian DL: 135x5, 155x8x4
• Hammer Strength back row: 70x10, 120x10x3

SBS: D-d1w2 & S-d2w2

Today was a bit of a grind, but it was fine.

9/9/2020

• Close grip bench press: 45x10, 135x5, 195x12, 195x10x3
• Triset:
  • Curls: 20x30x2
  • DB rolling triceps extensions: 20x30x2
  • DB fly: 20x30x2
• Calf raises: 3 sets

B-d2w2

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9/11/2020

• Sumo DL: 135x4, 225x3, 275x6x4
• Hanging leg raise: BWx12x2

SBS: D-d2w2

9/12/2020

• Squat: 45x5, 135x5, 225x5, 315x1, 365x1x3
• Reverse hyper: 80x10x2, 120x12
• Upright ab machine: BWx25x2

SBS: S-d1w3

9/13/2020

• Bench press: 45x8, 135x8, 225x3x3, 235x1x3
• Lying triceps extensions: 25x8, 95x6x3

SBS: B-d1w3

9/14/2020

• DL: 135x5, 225x5, 315x1, 375x3x4
• Pendlay row: 225x12
• Romanian DL: 185x8x5
• Hammer Strength back row: 120x12x3
• Hammer Strength shoulder press: 90x10, 230x5, 180x8x2

SBS: D-d1w3

Everything felt very good. I felt like I was sitting back with my hips low enough for good hamstring tightness.

I'm following the program to the letter for the first cycle, and so far so good. It's more volume than I'm used to overall, which is good. I wanted more volume to dial in my conventional DL.

One downside is that the program prescribes rows (of my choice) after deadlifts, which is probably fine for one-arm dumbbell rows or something chest-supported, but doing the Pendlay row is more than I want on my lower back in a day. So, I did one set and finished up with some Hammer Strength stuff. I'll tweak that next cycle.

9/16/2020

• Zercher squat: 135x5, 225x3, 285x3, 285x2x3
• Pull-up: BWx20, BWx17
• CG pull-up: BWx12

SBS: S-d2w3

9/17/2020

• Close grip bench press: 45x8, 135x5, 185x5, 225x8, 225x6x5
• Triset:
  • Curls: 25x30, 25x25x3
  • DB rolling triceps extensions: 25x30x4
  • DB fly: 25x30, 25x20 x3

SBS: B-d2w3

9/18/2020

• Sumo DL: 135x5, 225x3, 275x6x5
• Ab machine: 3 sets
• Calf raises: 3 sets

SBS: D-d2w3

I'm done with the work sets for this cycle of the program. Next week is one-rep maxes and lower volume. I guess I'll get a good idea of just how it went then.

Please take videos.

What cha said... and good luck! I'm interested to see if Greg Nuckols has been kind to you.

9/22/20

• Squat: 45x5, 135x5, 225x3, 315x1, 365x1, 405x1
• DL: 135x5, 225x5, 285x3x4
• Pendlay row: 225x8x2
• Romanian DL: 185x8x2

SBS: S-d1w4 & D-d1w4

The squats went well up to 405x1, which went up very easily. Unfortunately, I haven't had over 365 lb on my back this year. So, when I unracked 435 lb, it felt a little unsteady and I reracked it. I've been focused more on deadlift and bench press, so I wasn't very surprised. I'll just keep at it.

I'll record the deadlift and am hopeful for a good lift. I don't think there's much of interest to see on my bench, and I'm just not ready for a good squat PR just yet (the strength seems there, so I'm not too worried...just need more volume).
Thanks. Seems fine, but the rest of the week will be the real test. I'm looking forward to an all-out pull on the deadlift later this week.

9/23/2020

• Bench press: 45x8, 135x5, 185x2, 225x1, 255x1, 275x1 (post-2008 PR)
• Triceps extensions: 75x6x3
• Hammer strength shoulder press: 90x10, 200x8x3
• Pull-up: BWx10
• CG pull-up: BWx10

SBS: B-d1w4 & B-d2w4

275 lb was about where I thought I'd be on the bench. My pecs felt fine and hopefully I can keep getting stronger at the lift.

275 bp after reconstructive surgery isn't anything to sneeze at.

Hell, without the pec tear it is nothing to sneeze at

Yeah, congrats. I'd be bench pressing 275 as well if I had a pec tear.

Thanks Brian and Arjun! I am happy about it in terms of a milestone for sure.

9/25/2020

• DL: 135x5, 225x5, 315x1, 405x1, 455xf, 425x1
• Sumo DL: 135x5, 225x3, 315x1, 405xf

The 405x1 deadlift went up nice and fast, with a good upright torso. Unfortunately, I didn't record it, as I took too long between sets going back to my locker for chalk and I didn't want to go even longer setting up the phone.

I then went to 455 lb with confidence, but I didn't really get anywhere with it. I came back down to 425 lb but practically fell forward when initiating the lift. I stuck with it, though, as it was still moving. It looks more like a Romanian deadlift than a conventional DL and was very disappointing. The only good thing is that at least I didn't lose my core bracing.

The sumo DL started fine too, but I missed the 405x1 that I would have gotten normally (this max wasn't part of the program...I just figured I'd give it a shot).

I have one more workout on this Stronger by Science cycle (squat week 4 day 2...some Zercher squats), but can conclude a few things. One is that it was good for my bench. The two-day per week bench split works well for me. Twice-weekly squats were probably good as well, but I'll have a better feel in four weeks. I don't know that I need twice-weekly deadlifting work and, if I do, I definitely didn't need a light-duty deadlift day three days prior to the deadlift max day (especially as that light-duty DL day was a squat max day). I'll modify that part of it next cycle.

I'll go to the Nuckols' 2x/week advanced bench/squat/deadlift program next week.

Try either widening your grip or narrowing your stance. I would start with a narrower stance. Your arms are starting bent because you're shoving your knees out into them. Its fine to shove your knees out, but you want them not to touch your arms at the start of the lift.

Also try spending a little less time at the bottom. Do your thinking at the top. Once you bend over to grab the bar, just grip it hard, get everything tight, get the slack out of the bar and pull with everything you've got.

Wish I could see the 405 & 455 attempt.

Thanks Cha. I'll work on the stance. My time at the bottom is me going through a checklist of all the things I need to do for the lift (tighten core, push lats down, pull the slack out the bar, etc.). Hopefully it will be second nature soon.

I wish I had the 405 on video too. I'll try to record some work sets.

9/27/2020

• Zercher squat: 225x3, 275x1, 315x1, 345xf
• Squat: 45x5, 135x5, 225x5, 275x3, 335x5x5

SBS: S-d2w4 & S-d1w1

9/28/2020

• Bench press: 48x5, 135x5, 215x5x4, 235x3x2
• Weighted dips: BWx10, BWx8x3
• Triceps extensions: 85x8, 95x8, 115x8
• Hammer strength shoulder press: 90x8, 210x8x4
• Pull-up: BWx20, BWx17
• CG pull-up: BWx12

SBS: B-d1w1

I also did some very light deadlifts with a narrower stance. I guess my stance had gradually widened over time. We'll see how that goes next workout.

9/29/2020

• DL: 135x5, 225x5, 315x1, 355x3, 345x3x7 (sixth set)
• Romanian DL: 135x8, 225x8x3

SBS: D-d1w1

I was still sore from Sunday's squats (along with yesterday's bench work, but that's not too relevant to today's deadlifting), but I still felt good for deadlifting.

I moved my grip in, gripping the bar about a finger width outside the start of the knurling, adjusting my stance accordingly. It felt strange and off-balance at first, but I got into the groove after a few sets. I had eight triples scheduled, so there was plenty of practice to be had (it was supposed to be eight 345 lb triples, but I unintentionally had 355 lb on the bar for the first set). I thought I'd have to drop weight, as I've never deadlifted with such a narrow stance, but I got into it fine. As you can see by the video, I wasn't struggling to complete the triples. I have some work to do on form, of course, but it felt natural.

I started lifting back in high school, but I had a back injury when I was 18 that was compounded a few years later. Neither was weightlifting-related, FWIW. So, even though I was bench pressing well, I never got into conventional deadlifts back then at all. When my back was okay, I stuck to sumo (and leg presses when it wasn't), eventually getting to 500 lb, with a competition max of 445 lb. Nothing to write home about there. It got worse and I had to have surgery for a herniated disk (six months after surgery for a ruptured pec, making for a less than fun year). I eventually got into conventional deadlifting, but it's been a work in progress.

10/1/2020

• Zercher squat: 135x8, 245x8, 245x6x3
• Wide stance paused squat: 185x10, 185x8x3
• Hanging leg raise: BWx12x2

SBS: S-d2w1