Goals & Gains Lug's Spear: Unleashed S&P

[Andy Rickert]

Although I aint Sohan, Ill throw my 2 cents in anyways. I would start dedicating a day to one or the other rather than throwing them in on the same day, unless your schedule is that cramped that you cant. Id rather go balls to the wall on one of the lifts rather than try to fit both in. Whatever lift you do first will probably be fine, but the 2nd left (i.e. deadlifts after squats) is going to suffer. They are both so taxing on the body/CNS that they both really deserve their own day.

 

[Lug's Spear]

Although I aint Sohan, Ill throw my 2 cents in anyways. I would start dedicating a day to one or the other rather than throwing them in on the same day, unless your schedule is that cramped that you cant. Id rather go balls to the wall on one of the lifts rather than try to fit both in. Whatever lift you do first will probably be fine, but the 2nd left (i.e. deadlifts after squats) is going to suffer. They are both so taxing on the body/CNS that they both really deserve their own day.

Thanks for the advice Andy, I think I will go back to what I was doing originally where I had them on separate days. I really want to increase my squat so I thought I might try squatting whenever I lift.

 

[Andy Rickert]

No problem man. I mean Im sure itll work to an extent initially, but eventually you'll most likely run into recovery problems, slowed/stagnated progress, and eventual overtraining. Id like to see what other guys (such as Sohan) have to say on the matter though.

 

[Lug's Spear]

1/08/10

CoC #1 close attempts
5X5

Sledge Hammer Levering

1/09/10

BENCH
160X5
160X5
160X5
160X4
160X3
-Damnit... didn't make any ground in reps... actually went down one. I wasn't feeling too good to begin with so maybe that's why.

DEADLIFT
245X5 (+20 lbs 5RM PR)
245X5
245X5
-My right mcl started actin' up again. I probably could have finished out two more sets, but I think I am going to save it for when these knee sleeves get here. Live to fight another day I suppose.

 

[WhiteLightning**]

Maybe it's time for a bench deload?

 

[plugchop]

Regarding the squats / deadlift thing, I think you can continue doing both, but alternate which one you make the main lift for that particular day.

Today I focused on squats (first day with knee sleeves -- you are in for a treat when yours arrive!), then worked deficit deadlifts. Other times I start with deadlifts, then work a squat variation (usually "bottom up" off the safety pins). It works reasonably well for me.

 

[Andy Rickert]

That doesnt sound like a bad idea. As long as you arent going all out on both of the lifts, you'll most likely be fine.

 

[Lug's Spear]

Maybe it's time for a bench deload?

Hmm I was considering that option on the drive back from the Y, but I also realized that I have no idea how to deload

/frantically flips pages

Regarding the squats / deadlift thing, I think you can continue doing both, but alternate which one you make the main lift for that particular day.

Today I focused on squats (first day with knee sleeves -- you are in for a treat when yours arrive!), then worked deficit deadlifts. Other times I start with deadlifts, then work a squat variation (usually "bottom up" off the safety pins). It works reasonably well for me.

I think I will try it out and see what happens, thanks for the tips. I did actually get my knee sleeves in. They arrived about an hour after I got done lifting. Just my luck.

That doesnt sound like a bad idea. As long as you arent going all out on both of the lifts, you'll most likely be fine.

I think I might try it for a while so I can get my squat up a little faster.

 

[Lug's Spear]

2 mile jog
-Knee started hurting so cut it a mile short. Took some advil and iced my knee afterward. My heating pad is broken so I guess I'll be using icy hot instead.

 

[WhiteLightning**]

I believe there's a Wendler article on different ways to deload. In 5/3/1, I think the main one he advocates is replacing your normal work sets with 3 sets of 5 reps of 50-60% of 1RM, but I'm not certain on that.

 

[Lug's Spear]

I believe there's a Wendler article on different ways to deload. In 5/3/1, I think the main one he advocates is replacing your normal work sets with 3 sets of 5 reps of 50-60% of 1RM, but I'm not certain on that.

Thanks! I am going to check it out and start deloading on Sunday. How do you usually warm up for your deadlifts?

 

[WhiteLightning**]

I used to do smaller increments at the lower weights, but I personally do something like

10-15x 25%
5-8x 43%
3-5x 60%
3x 78%
2x 87.5%

Of course stopping at whatever the last appropriate percentage is before my work
sets. Obviously if I'm doing work sets at like 83%, I won't be warming up to 87.5%. Not usually, anyways.

I just obtained these figures by dividing the weights I normally use into my estimated max (estimated since my current best is a double). Edit: I basically choose how many reps to hit at each weight based on how much juice I feel I have in the tank and how cold my muscles feel. If I don't feel like I'll gas any time soon, I'll go ahead and use 15,8,5,3,2 reps. If I'm ill and lethargic, I do plenty of dynamic stretching, but keep the warm up sets short and sweet.

 

[Lug's Spear]

I used to do smaller increments at the lower weights, but I personally do something like

10-15x 25%
5-8x 43%
3-5x 60%
3x 78%
2x 87.5%

Of course stopping at whatever the last appropriate percentage is before my work
sets. Obviously if I'm doing work sets at like 83%, I won't be warming up to 87.5%. Not usually, anyways.

I just obtained these figures by dividing the weights I normally use into my estimated max (estimated since my current best is a double).

Thanks again. Every time I consistently lift I end up injuring something I think it's mostly due to my lack of preparation. I am going to start doing warming up for these deads and hopefully the knee will be more forgiving.

 

[Lug's Spear]

SOHP
-bar warm up sets x2-
105X3
105X3
105X3
105X3
-Switching to the 3X3 for both bench and SOHP. Going to have to put on some more weight for that set/rep scheme.

SQUAT
-bar warm up set-
135X5
155X5
165X5
170X5
175X5
-Just testin out the ol' knee. Doesn't bother me at all doing squats thank jebus.

Notes: Happy with the Press performance considering all I have eaten so far today is about 8 strawberries and scrambled egg(2)s. Squat didn't feel particulary hard. I wish I would have started with more weight on that one.

Time to get some food and kickback watching strongman marathon on TV.

 

[WhiteLightning**]

Nice work with the SOHP. That's a pretty solid improvement on your last strict press session.

 

[Lug's Spear]

Nice work with the SOHP. That's a pretty solid improvement on your last strict press session.

Merci mon frere, I didn't realize what the last one looked like. Only 40 more lbs until I am doing BW for reps! Really I just want to be able to stick a plate on that sucker.

 

[Lug's Spear]

1am Sledge Hammer Levering
-Starting to doing the side to side lever in my routine here. It used to hurt my left wrist, but I think I may have been gripping the handle too low too early in the training.

*Space for either 5k jog or rope skipping*

Notes: Dieting appears to be going well. I don't have a scale, but I have been eating healthier /shrug. Bench and deadlifts tomorrow.

 

[Lug's Spear]

BENCH (DELOAD)
135X5
135X5
135X5
135X5
135X5
-Not sure exactly how to deload... but I think dropping the weight is a good start.

DEADLIFTS
135X5 (DOH)
135X5 (DOH)
245X4
245X4
245X4
-Used knee sleeves. They appear to be working, but I guess I will know better tomorrow.

Notes: So this was a hungover lifting session. Somehow got talked into drinking more than I planned on yesterday. I figured doing less reps on deads would be better than none at all.

 

[Andy Rickert]

Although Wendler doesnt necessarily talk about deloading this way, I use the deload week as more of a chance to get creative with my lifting. Ill throw dumbbell jerks, push presses, snatches, hang cleans, power cleans, random oly assistance (the assistance moves like high pulls dont require nearly as much technique) and other explosive stuff in, plus other core work and such. Taking one week off of a lift will definitely not kill form or strength, and it definitely helps keep the 5/3/1 fresh, as opposed to doing the same lifts week after week.

 

[Lug's Spear]

BENDING
10X3/16 X 7" round steel stock.
-6 of them were done with DUH and the other 4 with DOH. DUH technique feels a lot easier. I need to do some reading on the technique involved. I videotaped about 5 of them. Will post when I get around to it.