Ya that's me who misses high on deadlifts. I just thought that since its starting higher I would have more speed at lockout but that wasn't close to the case. It felt like the plates were glued to the boxes

I think that makes sense that it didn't workout as planned since you are good off the floor, but fall behind at lockout. I think you have been able to overcome your lack of lockout prowess with your speed off the floor. When starting higher off the floor, you are reducing the ROM where you are good at. I would think doing the DLs off of blocks (or rack pulls) as an accessory will help your lockout.

yeah, I bet getting good at block pulls will help your lockout a lot.

Hey, you spoilers, I was going to take credit for that advice.

I read this a while ago and thought it was pretty good.

You can check out what it says about your specific weakness and program a solution.

http://www.wannabebig.com/training/d...ke-a-champion/

yeah, I learned a lot from that article when I was getting good at DLs. It helped me figure out a lot of things like this thing Weasel is dealing with.

DL w belt
495x3 @8
535x3 @9
510x3 @9

Towel press
275*4 @7
290*4 @8
310*4 @9
295*4 @9

Fs
225*4 @8
245*4 @9
235*4 @9

4/17

Squat w/ belt wraps

420x3 @7.5
450x3 @8.5
465x3 @9
440x3 @9

Bench (touch and go)

255x6 @7
270x6 @8
285x6 @9
300x5 @9.5 (failed 6th) PR
280x4 @10 LOL

This was the first day I didnt smoke while working out in like two years so I got kind of antsy at the end and hurried my sets. Thats why i failed the last two sets on bench. I was also supposed to push press but I just wanted to be done so i will just do those today

Deficit DL

405x3 @7
435x3 @8
465x3 @9
445x3 @8.5
445x3 @9

CGBP +dbl mini

185x5 @7
215x5 @8
235x5 @9
225x5 @9

PP

165x5 @7.5
180x5 @9
170x5 @9

SLDL

315x5 @7
365x5 @8
385x5 @9
365x5 @9

Congrats on the bench PR -- pretty sick 5RM

Thanks Monte

Squat w/ betl

385x4 @7
410x4 @8
435x4 @9
415x4 @9

Comp bench

255x4 @7
270x4 @8
285x4 @9
270x4 @9

3 count bench

245x4 @8
260x4 @9
245x4 @9

My car is in the shop so i had to ride my bicycle to work and back today. Its only like 4 miles each way but im really out of shape so this sucked. I also had to walk like 2 miles to get lunch. I feel kinda like DT now.

So you deadlift twice a week? Once conventional and the other deficit? And then sometimes substitute in paused deadlift for deficit?

There are 3 DL slots per week. 1 is dl with belt, 1 is either deficit, paused, rack pull, against bands, etc, and the third slot is either a row or a sldl. I might add in a snatch grip DL in the 3rd slot instead of row next cycle

Brutal

Congrats on weight loss. Walking is great, eh? I love it too.

DL w/ belt

465x4 @8
500x4 @9
475x4 @9

Pin pres (mr)

295x3 @7
325x3 @8
345x3 @9
330x3 @9

Pin squat

295x6 @7
325x6 @8
345x6 @9
330x6 @9



Fml, terrible workout today

Squat no belt

345x5 @7.5
365x5 @8
385x5 @9
365x5 @9

Bench

270x5 @7
285x5 @8
302.5x5 @9
287.5x5 @9

Press

145x7 @8
160x7 @9
150x7 @9

DL W/ belt +OLY shoes

455x3 @7.5
480x3 @8
500x3 @9
475x3 @9

CG Bench

235x7 @7
250x7 @8
265x7 @9
250x7 @8.5
250x7 @9

Supposed to do rows here but my back hurt like hell so quit here

Back still bothering you??

My back is fine thanks for asking. My groin/hip has been painful for like 2 years so I figured I would take some time off from squatting and deadlifting for a couple weeks to see if it improves at all. Lifting hasn't really been fun anymore so I figured this would be good time for a break plus im going out of town next week and wont be able to lift anyway. I've just been benching so I havent been logging.

I think when I start again, I will run a cycle of the cube with revised percentages since his percentages seem ******ed to me. Ive been doing RTS for like 1 year and it really sucks some times lifting 2 hours a day, four days a week and always going heavyish. Hopefully I dont regress to badly

That sucks, man. Sometimes the mind needs a break, and sometimes the body does, but it still blows and its worse when it both happens at the same time. I doubt you'll regress much...

Back to lifting. Just got back from a week of golfing and drinking so this didnt go that well

DL
5x2x485

Block pull
2x3x460

Deficit DL
2x4x430

NG Chins
2x4xbw

Power shrugs
2x10x405

BB Row
2x5x265

Cube week 1 day 2

Rep Bench day

Bench
3x12x240

CG Bench
2x8x220

Spoto press
2x8x205

LTE
10x90
7x90

Lever row
15x105

BB Curl

3x12x85

Lol at your volume bench day, Jesus Christ