[General Stalin]

Couple workouts to update:

Week 4 day 3 - simple deadlift program W9

Deadlifts we're touch today as it calls for 4 x 5 @ 80% but I got them all in. Some reps had iffy form - I have trouble staying tight doing 3+ reps with heavy weight. I take my breath before bending down to the bar then once I do 2-3 reps I need to take another breath bit with the bar still in my hands its more difficult to make a.good tight core.

Anyway:
Deadlift - 4 x 5 x 340 w/ belt

Rack pull below the knee - 3 x 6 x 365 w/ belt

Reverse hyper - 3 x 12 x 90 >ss> weighted decline crunches - 3 x 8 x 45

Week 4 day 4
Close grip bench - 2 x 3 x 225
1 x 4 x 225 (last set I had a spotter and performed better)

Incline bench - 3 x 6 x 175 >ss> bent over BB row - 3 x 6 x 185

Pull up - 3 x 6 >ss> Incline DB curl - 3 x 10 x 20

Weight 209.5#

[General Stalin]

Was travelling all week so didn't get to the gym until today, but the 4 days off felt great.

Week 4 day 4

Squat - 1 x 3 x 300 w/ belt
1 x 3 x 310 w/ belt
1 x 2 x 320 w/ belt

Weighted hyper - 3 x 8 x 95 >ss> Weighted decline crunches - 3 x 10 x 45

Could have gone a tad deeper on those squats. Cheated myself a bit I think but I wasn't taking video of myself so not sure. Reps we're a little grindy but not bad.

[General Stalin]

Week 4 Day 5

Touch n Go Bench - 3 x 3 x 235

Incline DB press - 1 x 4 x 80
1 x 6 x 80
1 x 3 x 80 (failure)

DB row - 3 x 8 x 100

Pull up (neutral grip) - 3 x 6 >ss> Concentration curl - 1 x 10 x 22.5/1 x 8 x 22.5/1 x 6 x 22.5 (failure on left side)

Don't know what the deal was yesterday but super low work capacity. Bench felt heavy, the 3rd rep was real grindy and pretty much 100% effort on each set. DB press I could not get in the groove or get consistent, and my biceps gassed out quick on the curls. Super low energy, just one of those days I guess.

[General Stalin]

Deadlift in a fasted state and you're gonna have a bad time. I did this a while back, deadlifting on an empty stomach, and it really humbles you. Told myself I wouldn't do it again but I'm tryna to lose some weight still and felt like getting in an early afternoon workout.

Week 4 Day 7 - Simple DL program W10

Deadlift - 1 x 3 x 365 w/ belt
3 x 2 x 365 w/ belt

Weight felt super heavy. Even my warmups felt heavy. 135 felt like 225, 225 felt like 275, and hell 315 was almost grindy.... but I got the reps in and ate a fat burrito after.

[General Stalin]

Feeling residual effects of overexerting myself on deadlifts the other day. Went in for some heavy squats last night and my lower back was stiff and sore which made it very difficult to create a strong and stable core. Warmups were going decent up until 305. I did 2 x 275 beltless no problem, but lost tightness in the hole with 305 and had to drop the weight on the pins. Re-racked and tried again a few minutes later with a belt but it was slow and I didn't even get great depth.

Taking a few days off in light of this and working on stretches and mobility.

[General Stalin]

Been having some shit performance in the gym lately and it's awfully discouraging. Not sure if it's my weight being down, eating less, poor sleep, or a combination of the 3 but submaximal weights have been crushing me lately. Went in to re-do my squat session from a few days ago. Performance was better after letting my lower back rest up, but still got gassed out early and could not get a clean rep on my top set.

Squat - 1 x 2 x 320 w/ belt
1 x 1 x 335 w/ belt (failed)
1 x 1 x 335 w/ belt (failed)

That supposed to be 20 pounds below my max but I could not stand up with that shit. I dropped the weight down to 225 just to feel how fatigued I was and weight moved slow after only 3 reps. Legs were shot.

[asdfk]

I went through something similar. Turns out I was eating 1k-2kcal below what I needed. It’s natural to lose strength when trying to lose weight, it happens to me at least. Without food performance ain’t gonna happen. Try upping your calories for 4 days and go to the gym to see if that fixes it. Source: own experience, not an expert.

[StrikeBack]

My experience in cutting a lot of weight (down 2 weight classes) while getting a lot stronger in powerlifting might be of some help: thread-49176.html

[General Stalin]

Thanks SB there is a lot of info in that thread and looks very useful. Where do you think I should start? Just count my macros and see where my maintenance is at for a week or so?

[StrikeBack]

Yeah definitely start with counting your macros then start making small adjustments.

[General Stalin]

In other news, had a good bench press workout yesterday and a decent deadlift workout today. Actually hit a mini PR today by pulling 385 more than once.

7/23/18 Week 5 Day 2

Bench press - 1 x 2 x 245 w/ belt
1 x 1 x 255 w/ belt

Pendlay row - 3 x 6 x 185 >ss> Lat pulldown - 3 x 6 x 160

EZ bar preacher curl - 4 x 6 x 55

Facepulls - 4 x 12 x 80

7/24/18 Week 5 Day 3 - Simple Deadlift program W11

Deadlift - 4 x 1 x 385 w/ belt

My legs are just feeling weak lately not sure what it is. My legs were a weak link in DL today as well.

[General Stalin]

Went in for a rogue workout today. Didn't follow the program just wanted to hit some heavy lower body lifts then work on some accessories. Still underperforming from what I'd like to see, but I also recognize my legs and back have been performing in the 90%+ range all week so I need a rest.

I worked up to a heavy single on squat at 325. Depth was meh and weight moved slow. Tried hitting a 405 deadlift after but could not break the floor which is discouraging considering I've pulled it before + 20 lbs. Did RDL's and barbell rows after, followed by reverse hypers and walking body weight lunges. The lunges killed me - my whole lower body is just zapped and has low work capacity.

[RexImperator]

In terms of recovery, going on a weight loss diet while strength training is like instantly aging yourself 20 years.

[General Stalin]

Decided to take a short break from the gym, then ease back in with a deload week (starting this week). Had a deep massage yesterday, and will be focusing on mobility and some conditioning this week, as well as setting up a diet routine to get myself back on the horse in the right way, plus I think I'm going to track my intake and meal prepping will just make that much easier.

[General Stalin]

Did a little bit of conditioning last night, and boy do lunges kick my ass. Did farmers walks, pull ups, sandbag over the shoulder, prowler sprints, high-volume incline DB press (5 x 12), ab roller, and seated rows.

Today I'm thinking I'll do some high volume squats, more pullups, pushups, sandbag carries, rows, and maybe hit the bike for 30-min.

Also did some meal prep last night - marinated chicken drumsticks, white rice, brussel sprouts, broccoli, and carrots. Made 6 meals for about $20 (plus I still have a lot of extra chicken, rice, and carrots).

[General Stalin]

Yesterday I hit the bike for 30 mins/"170 calories", then did 3 x 20 x 135 squats supersetted with pullups sets of 6. Barbell rows with supinated grip (3 x 12 x 135) supersetted with facepulls (3 x 12 x 80). After that I did decline crunches (4 x 20) supersetted with incline DB curls (4 x 12 x 20).

Taking a rest day today then more tomorrow. Planning on trying to hit 1 x 20 x 225 on squats, romanian deadlifts, and a lot more high-rep and conditioning work.

[General Stalin]

Tweaked my lower back a couple days ago doing heavy sandbag carry and load. Improper warmup maybe, and going too heavy might be the culprits. Had a killer workout regardless. Bike for 30 minutes, then sandbag carry 60' and load onto a 48" platform. 3 x 200, 3 x 150, 3 x 100. Pull ups, DB preacher curls, dips (all supersetted), then seated rows, facepulls, and seated tricep extension (all supersetted).

Taking it easy the next few days and stretching. Once my back is feeling better I'm going to restart my last cycle of programming.

[General Stalin]

Back at this week. Back is about 90%, and I'm down between 206# - 208# these days. Week 1 Day 1 squats felt HEAVY and I didn't have the best work capacity, but I know it will come back fast. Ended up throwing a belt on and doing the low-end of the rep requirements when a couple months ago I was doing more reps with no belt with the same weight. We'll get there.

Squat - 5 x 7 x 240 w/ belt

Leg press - 3 x 8 x 400 >ss> Reverse hyper - 3 x 12 x 90

Deep decline crunches - 3 x 20 >ss> Deep decline side crunches - 3 x 10 (per side)

[General Stalin]

Week 1 Day 2

Bench press - 5 x 7 x 195

Incline DB press (steep) - 3 x 8 x 60 >ss> DB row - 3 x 10 x 85

Lat pull down - 3 x 10 x 150 >ss> Face pulls - 3 x 12 x 80 >ss> Tricep press down w/ rope - 3 x 12 x 80

Felt a pretty decent upper body pump after this workout. Bench felt heavy - definitely wasn't "easy." Again, it's all coming back. Still feeling DOMs from my leg workout Tuesday.

[General Stalin]

Another hard ass day at the gym. Weights are heavy and work capacity is low. I know this will pass, just sucks.

Week 1 Day 2 - simple deadlift program W1

Deadlift - 5 x 5 x 295

Front squat - 1 x 6 x 115
1 x 6 x 135
3 x 4 x 155

Reverse hyper - 3 x 12 x 90 >ss> Deep incline crunches - 3 x 20

Seated cable row - 3 x 10 x 120 >ss> Facepulls - 3 x 12 x 80

Weight walking lunges - 3 x 80' x 30

Cambered bar good mornings - 4 x 6 x 135

Last 2 reps of every DL set my form broke down a bit. Legs are still very fatigued from.squats 4 days ago. Front squats were heavy too and I was doing low weight. My legs just feel weak.

Regardless, I got a great long work out in. Still weighing 208#

[sterling_archer]

From time to time I go over your thread to see your progress and almost always forget to ask you some things to clarify.

First, is your programs name really simple deadlift program? How is it organized, I see almost different lifts everytime. How many times per week you are working out and in average how long your workout lasts?

Second, why did you reset week/day count? Not long ago you were on week five and now you are on week one?

Aside from obvious increase of strength, did you observe radical changes in hypertrophy?

What was your previous routine and how long did you do it?

Tnx

[General Stalin]

I'm actually running a program written by user Investment Bro (though I have modified a lot of the workouts/rep ranges for accessories).

thread-62881.html

I've noticed my deadlift stalling with that program though so I've also dropped deadlifts after squats on lower body days, and instead of I run the workouts in the T-nation Simple Deadlift Program on Day 3 and Day 8 of the week.

https://www.t-nation.com/training/simple...ft-program

So a "week" of traning looks loosely like this:

Day 1: IB's program (upper body)
Day 2: IB's program (squats)
Day 3: Rest
Day 4: T-nation Simple Deadlift program
Day 5: IB's program (upper body)
Day 6: IB's program (squats)
Day 7: IB's program (upper body)
Day 8: T-nation Simple Deadlift program
Day 9: Rest
Repeat

I often play around with rest days to try not to squat and deadlift in too much proximity to eachother. IB's program is 5 weeks, so I base the schedule around that, which is why you see "Week 1 Day 2" etc.

This made awesome gains in my deadlift last time I ran it, but it could use a little more finesse.

----------------------------------------------------------------

Update: I just had a major surgery so will be taking MORE time off while I recover from that. I have incisions in my abdomen and was instructed to do no strenuous abdominal movements for the next couple weeks.

[sterling_archer]

Holy mother of training frequency! What was your surgery about if I may know?

[General Stalin]

Cholecystectomy

[sterling_archer]

Has that been a problem for you for some time or it started bothering you recently?