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2011: Deadlifts, Grip and Presses

Andalite

Andalite

Elite Bodybuilder
Tough as Nails

Happy New Year, Everyone!

It's a new year and as usual, it's time for a new journal.

There is only one goal for the 2011: To Stay Injury Free.

I am not a bodybuilder.
I am not a powerlifter - though I do follow the sport and am a huge fan.
I am not a strongman.
I am not an olympic weightlifter.

I am a Strength Trainee.

I just want to get strong and my key lifts at the moment are Deadlifts, Grip Training and Overhead Presses.

I don't do "routines".
I Train.

I follow a template which is subject to change every so often.

Saturday - Deadlifts, Barbell Static Holds, Core Training

Sunday - Front Squats, Weighted Dips, Weighted Pull-ups and Core Training

Tuesday - Gripper Training, Overhead Press and Core Training

Wednesday - Weighted Pull-ups, Dumbbell Rows, Plate Pinch Deadlifts (Grip) and Core Training

I'm 22 years old @ 5'7.

My training videos can be found out here: anuj247

Today is a Saturday and my gym is closed unfortunately so my training for this week will be a little messed up. I will be going in on Sunday to do my Deadlifts.

Thank you for reading and I hope y'all have a Happy New Year! :)
 
Benchmark - Start of 2011

I want to keep a track of where I am at right now.

My key lifts at the moment are:

Deadlifts - 500
Overhead Press - 185 x 3 @ 187 lbs BW

Other important lifts:

Pistol Squats - 100
Weighted Pull-ups - +75
Front Squats - 315
Overhead Squats - 185
Back Squats - 345
Bench Press - 245
CoC #1 - only right hand
Weighted Dips - +70 x 6

I also want to add that I'm a huge supporter of [url="http://prowriststraps.com/]APT Pro Gear[/url]
 
DEADLIFT Training - Mesocycle 29 Week 1

Finally hit the gym today....2nd day of the New Year!

Deadlift Warm-ups:
Mobility Drills
135 x 3
135 x 3
245 x 4
295 x 5
345 x 3
385 x 3
415 x 2
455 x 2

Deadlift Relative Max:
495

Deadlift Consolidation Week 3:
445 x 3 reps x 6 sets
This killed me. For those of you not aware of Consolidation work, check this out: Strength Consolidation

Pallof Press:
37.5 x 15 x 3

Here is the video:
 
GRIP Training - Mesocycle 29 Week 1

I decided to do something fun today....

CoC #1 Gripper Practice:
2 + 2 + 2 + 2 + 2 = 10 attempts

Pinch Grip Dumbbell Deadlifts:
35 x 1 <<-- Forgot to record
30 x 7
35 x 0
30 x 5
30 x 7

Rope Pull-ups:
BW x 10 x 4

Suitcase Deadlifts:
115 x 6
135 x 6
155 x 2 <<-- Right Hand
145 x 3 <<-- Left Hand

Mobility Drills:

Hand Extensions:
2 bands x 25 reps x 3 sets

Here is the video:
 
PRESS Training - Mesocycle 29 Week 1

Last workout of the week. Next update will most likely be on Saturday.

Bench Press:
205 x 5
225 x 3
225 x 2
225 x 1
185 x 8
I dunno what came over me to do this retarded exercise....I really need to work on my technique. I am unable to hold the bar correctly in my hands.

Weighted Pull-ups:
+35 x 6
+45 x 4
+55 x 3
+55 x 3
+45 x 4
BW x 15

Cable Woodchops:
80 x 15 x 4

Cable Rows:
100 x 10 x 2

Decent stuff..

Video:
 
Well the things I saw with your benching is one why do you lower the bar so slow? Your whole reps looked quite slow and not very forceful. That grip was pretty close but I wouldnt change that as it will protect the shoulders. Also if you look at your grip, especially where you failed that 3rd rep of 225 in the 2nd set of 225 your wrists are doing something really awkward. You should try to keep your forearms more perpendicular to the bar, your wrists are getting excessive strain and you cant develop a lot of force that way. Also maybe I just wasnt looking at it right but I think you should maybe arch more and get tighter.
 
Tblock1 said:
Well the things I saw with your benching is one why do you lower the bar so slow? Your whole reps looked quite slow and not very forceful. That grip was pretty close but I wouldnt change that as it will protect the shoulders. Also if you look at your grip, especially where you failed that 3rd rep of 225 in the 2nd set of 225 your wrists are doing something really awkward. You should try to keep your forearms more perpendicular to the bar, your wrists are getting excessive strain and you cant develop a lot of force that way. Also maybe I just wasnt looking at it right but I think you should maybe arch more and get tighter.
Click to expand...
Everything you said is true. I just don't know what to do about it. The wrist is the most annoying part.
 
Andalite said:
Everything you said is true. I just don't know what to do about it. The wrist is the most annoying part.
Click to expand...

Maybe you are sitting too far back on the bench? Scooting forward more could help. Also I like to bee looking straight up at the bar with my eyes aligned with it when I bench. That way I am really tight and can just lift it off and go straight down. I know you are not a huge fan of the bench but if definitely is a worthwhile exercise.
 
Tblock1 said:
Maybe you are sitting too far back on the bench? Scooting forward more could help. Also I like to bee looking straight up at the bar with my eyes aligned with it when I bench. That way I am really tight and can just lift it off and go straight down. I know you are not a huge fan of the bench but if definitely is a worthwhile exercise.
Click to expand...
This is exactly what I do. Plus, this won't stop the wrist-rolling thing I'm doing...I don't even know why that is happening. Arg....I think perhaps more practice will help. I'm gonna be doing bench work every 4th week now. 3 weeks of OHP followed by 1 week of BP. Dips every week. I think in time this issue should be ironed out. What is good though is that I'm able to move 225 when a year ago I couldn't even hit 185....and at the same time my OHP is 185x3...shit. Well, I have a ways to go. Patience and quality practice are the most important things right now.
 
just my opinion, but doing bench only once every 4 weeks might not help your form... my bench is my weakest lift and only when i am very consistent with its training do i ever see improvements... if i miss one week it seems it sets me back a lot...
if its not somthing you really like and dont have a need for it, you might just want to stick with the overhead presses... which you are really doing good with btw...
the only reason i bother with it is because i powerlift for a total in competition, otherwise i think its an OK exersise, but definately not anything necessary to be strong...
 
moya said:
just my opinion, but doing bench only once every 4 weeks might not help your form... my bench is my weakest lift and only when i am very consistent with its training do i ever see improvements... if i miss one week it seems it sets me back a lot...
if its not somthing you really like and dont have a need for it, you might just want to stick with the overhead presses... which you are really doing good with btw...
the only reason i bother with it is because i powerlift for a total in competition, otherwise i think its an OK exersise, but definately not anything necessary to be strong...
Click to expand...
I know I hear you. I'm not a powerlifter so I don't "need" to bench and you're right: I don't even like the lift.

It's just that it irks me to know that my bench progresses so damn slowly. Still, something is better than nothing.

Thanks for your thoughts....I do agree with you: only if I train it consistently is it truly going to improve and I have zero passion for this lift so I have to take what I get.

Thank you :)
 
moya said:
just my opinion, but doing bench only once every 4 weeks might not help your form... my bench is my weakest lift and only when i am very consistent with its training do i ever see improvements... if i miss one week it seems it sets me back a lot...
if its not somthing you really like and dont have a need for it, you might just want to stick with the overhead presses... which you are really doing good with btw...
the only reason i bother with it is because i powerlift for a total in competition, otherwise i think its an OK exersise, but definately not anything necessary to be strong...
Click to expand...
I know I hear you. I'm not a powerlifter so I don't "need" to bench and you're right: I don't even like the lift.

It's just that it irks me to know that my bench progresses so damn slowly. Still, something is better than nothing.

Thanks for your thoughts....I do agree with you: only if I train it consistently is it truly going to improve and I have zero passion for this lift so I have to take what I get.

Thank you :)
 
DEADLIFT Training - Mesocycle 29 Week 2

Second week...I have to travel for work a bit this week so my training might be interrupted once again...I'm gonna experiment a little bit as well.

Deadlift Warm-ups:
Mobility Drills
135 x 3
135 x 4
245 x 4
295 x 5
345 x 3
385 x 3
415 x 2

Deadlift Consolidation Cycle Week 4:
445 x 4
445 x 4
445 x 4
For those of you who want to know what the Consolidation Cycle is, click here: Strength Consolidation. I am going to use this 445 x 4 x 3 as a base for the next few weeks in which I hope to incorporate the principles of SDT Progression.

Static Holds for Grip Training:
275 x 10 seconds
315 x 9 seconds
365 x 10 seconds
405 x 0
385 x 0
365 x 3 seconds
Wow...quite a bit of strangeness.

Front Planks:
BW x 90s x 3

Hand Extensions:
2 bands x 25 x 3

Video:
 
SQUAT Training - Mesocycle 29 Week 2

Today's training...Decided to do the 4-Squat workout...

Overhead Squats:
135 x 4
155 x 4
I'm doing these after a long long time...wow...

Front Squats:
255 x 3
275 x 2
285 x 2

Back Squats:
285 x 5
315 x 2
325 x 1

Anderson Half Squats:
325 x 1
325 x 2

Pull-ups:
13 + 12 = 25 reps

Video:
 
PRESS Training - Mesocycle 29 Week 2

Last night's training

Gripper Training:
Walmart Gripper x 5 reps x 2 sets
HG 150 x 2 reps x 2 sets
CoC #1: 3 + 2 + 2 + 3 = 10 attempts
HG 150 x 8 reps
Left hand sucks...

Overhead Press:
165 x 4
185 x 2
185 x 2
185 x 2

Weighted Pull-ups:
+45 x 5
+45 x 5
+45 x 5
BW x 15
Total = 30 reps

Suitcase Deadlifts:
135 x 8

Hand Extensions:
2 bands x 25 x 3

Video:
 
BACK Training - Mesocycle 29 Week 2

Wednesday night's training...

Weighted Pull-ups:
+25 x 8
+25 x 8
+25 x 10
Total = 26 reps

Deweighted Barbell Rows:
155 x 5
165 x 5
185 x 6
205 x 5
205 x 5
185 x 6
185 x 6
Awesome!!!

Cable Rows:
110 x 10 x 2

Unilateral Lat Pulldowns:
67.5 x 10

Pinch Grip Dumbbell Deadlifts:
30 x 6
30 x 6
35 x 0
30 x 3

Hand Extensions:
2 bands x 25 x 3

Video:
 
DEADLIFT Training - Mesocycle 29 Week 3

First session after the Consolidation Cycle.

Deadlift Warm-ups:
Mobility Drills
135 x 3
135 x 4
245 x 4
295 x 5
345 x 3
385 x 3
415 x 2

Deadlift Work-sets:
445 x 5
445 x 4
445 x 4
455 x 3
Triple Progression on these from last time. I added a rep to the original 445x4x3, I added an additional set AND I added weight to it (455x3). That all boils down to TRIPLE PROGRESSION. I'm thrilled!!! My only issue is that I'm using only one type of grip for these sets - but I'm gonna switch it up next week. I took a 10 minute rest between 445x5 and 445x4...then a 12 minute rest between 445x4 and the last 445x4...and then a good 15 minute break between 445x4 and 455x3. I forget how important it is to take these long rest intervals...

Static Holds for Grip Training:
275 x 8 seconds
315 x 6 seconds
365 x 4 seconds
365 x 4 seconds
Very difficult

Video:
 
the.gladiator1987 said:
damn nice log man! Im in

I need to start deadlifting again, just sucks when your lower back is so pumped from steroids u feel like an old man and it hurts to even lay down lol.
Click to expand...
Glad, thanks for 'subbing :) How are you doing? I've been so swamped with work I haven't had the time to drop by your journals. YOu have my apologies.
 
Andalite said:
Glad, thanks for 'subbing :) How are you doing? I've been so swamped with work I haven't had the time to drop by your journals. YOu have my apologies.
Click to expand...

ive been good my man! start 18 units of college on tuesday, workin 3 jobs, and payin bills. And jus waiting to see if the kid is mine or not lol...

its all good i actually made a new log called The Ultimate Athlete so u should check it out. Got some different, but good goals this year. Also my groin has finally healed up so I wanna play football if i find the time to do it..
 
RECOVERY Training - Mesocycle 29 Week 3

Last Sunday's training...this week has been HELL in terms of work hours...I have videos of ALL the training days...but I'm too lazy to process them right now. I'll have them up tomorrow sometime.

Pistol Squats:
50 x 3
70 x 3
70 x 3
 
FULL BODY Training - Mesocycle 29 Week 3

Monday's training..

Front Squats:
255 x 3
275 x 1
275 x 1
Ankle sprain...It was very painful.

Weighted Pull-ups:
+45 x 6
+45 x 6
+45 x 6
BW x 13
Total = 31 reps

Deloaded Rows:
185 x 6
205 x 4
185 x 4

Supine GHRs:
BW x 12 x 2

Jackknife Pikes:
BW x 10 x 2
 
FULL BODY Training 2 - Mesocycle 29 Week 3

Wednesday's Training....

Weighted Dips:
+45 x 8
+65 x 6
+55 x 7

Pull-ups:
10 + 10 + 10
Total = 30 reps

Dumbbell Swings:
60 x 13 x 3
 
I'm going to begin this template from here on out:

Saturday: DL + Static Grip + Core

Sunday: SQ + Press Variant

Monday: Crushing Grip

Tuesday: Pull + PC + Core

Wednesday: Pull + Pinch Grip

Now, in terms of exercise selection for the next few weeks:

Saturday - DEADLIFT Training
Deadlifts
Barbell Static Holds
Core

Sunday - FULL BODY Training
Front Squats
Overhead Press / Weighted Dips / Bench Press
Bodyweight Pull-ups

Monday - GRIP Training
CoC Gripper work

Tuesday - POSTERIOR CHAIN Training
Weighted Pull-ups
PC Exercise (more on this later)
Deloaded Rows
PC Exercise (more on this later)

Wednesday - BACK Training
Weighted Pull-ups
Cable Rows
Unilateral Lat Pulldowns
Pinch Grip Dumbbell Deadlifts
Core

PC Exercise:
Pull Throughs
Dumbbell Swings
Romanian Deadlifts
Supine Glute Ham Raises
I'll be rotating through these. 2 Exercise per week and the primary one being done for 2 weeks at a time.

Tonight is DL Training! :)
 
DEADLIFT Training - Mesocycle 29 Week 4

First session after the Consolidation Cycle.

Deadlift Warm-ups:
Mobility Drills
135 x 3
245 x 4
245 x 1
295 x 5
345 x 3
385 x 3
415 x 2

Deadlift Work-sets:
445 x 5
445 x 4
445 x 4
455 x 3
465 x 2
475 x 1
Crazy...

Static Holds for Grip Training:
275 x 8 seconds
275 x 8 seconds
315 x 4 seconds
315 x 4 seconds
Very difficult

Front Planks:
BW x 60 seconds x 3 sets

Video:
 
the.gladiator1987 said:
hey bro I wanna start doing some strength consolidation but I dont understand the articles when i read them they just confuse me. Can u give me a quick breakdown on what percentages you use?
Click to expand...

What part of the articles confuse you? Ask me your questions...I am sure I can help break it down.

I'm still working on my blog, but there's a semi-complete version of my take on Consolidation work for Deadlifts out here: Strength Consolidation for Deadliftshttp://www.gustrength.com/anuj-training:strength-consolidation-for-deadlifts
 
Thanks bro. Im not sure i this would be good to do during POST CYCLE since you are supposed to bring the intesity down....but I wanna start somethin like this after.

I tend to make large jumps (when i did 385 on bench, i went from 315 to 3850 The reason for this is I have weak muscular endurance and when i get to 85% - 95% of my MAX, it all feels thesame. 335 feels just as heavy as 365. I need to work on this I think.

Anyway nice deads bro!
 
the.gladiator1987 said:
Thanks bro. Im not sure i this would be good to do during POST CYCLE since you are supposed to bring the intesity down....but I wanna start somethin like this after.

I tend to make large jumps (when i did 385 on bench, i went from 315 to 3850 The reason for this is I have weak muscular endurance and when i get to 85% - 95% of my MAX, it all feels thesame. 335 feels just as heavy as 365. I need to work on this I think.

Anyway nice deads bro!
Click to expand...
Thank you :)

If you have questions, just shoot.

I do think you need to work much much much MUCH more in the 90-95% range though. See, at GUS we don't like to use sub-maximal loads. We also don't like sudden and abrupt jumps which cannot be sustained.

The idea is that you bang away at a given weight range for some time - get REALLY good at it and then you move up once you have that firm base. Also, this way the jumps you make are larger but they are sustainable - you don't "lose" strength.
 
FULL BODY Training - Mesocycle 29 Week 4

Today's training...

Front Squats:
255 x 1
My ankle is still hurting me...I need to ease back into this. The sprain hasn't gone away. It should get better in time though...I think another 2-3 weeks and I'll be fine.

Incline Dumbbell Bench Press:
65 x 8
75 x 8
75 x 8
Wow...doing this exercise after YEARS!!!

BodyWeight Pull-ups:
15 + 15 + 15 + 15 + 15 + 12 + 9 + 6
Total = 101 reps
OMG!!!!!

Video:
 
damn dude 101 pullups?????? I canbarely get 40 haha, ur a monstr bro

I think ima start going for a set number of pullups in a workout, i read somewhere that it is the best way to get ur pullups up (1 set bw max)

Anyway i read your blog and that makes perfect sense. ima start that after my post cycle and really consolidate the strength I just got on cycle. Seems like that would be a really good time to incorporate strength consolidation
 
the.gladiator1987 said:
damn dude 101 pullups?????? I canbarely get 40 haha, ur a monstr bro

I think ima start going for a set number of pullups in a workout, i read somewhere that it is the best way to get ur pullups up (1 set bw max)

Anyway i read your blog and that makes perfect sense. ima start that after my post cycle and really consolidate the strength I just got on cycle. Seems like that would be a really good time to incorporate strength consolidation
Click to expand...

Thanks, Glad.

Pull-ups owned me to hell and back lol...I'm so incredibly sore today!!!!

Do the Strength Consolidation. It does make perfect sense. I can help you progress after that as well. It's really very simple. Infact, I'm doing it right now. If you want, I can show it to you...do you want me to do a write-up on it?
 
Andalite said:
Thanks, Glad.

Pull-ups owned me to hell and back lol...I'm so incredibly sore today!!!!

Do the Strength Consolidation. It does make perfect sense. I can help you progress after that as well. It's really very simple. Infact, I'm doing it right now. If you want, I can show it to you...do you want me to do a write-up on it?
Click to expand...

I know you dont know much about AAS, or cycling, but would you know what the best routine would be for coming off a cycle? Since my test levels wont be where they were on cycle, im obviously gonna lose gains. I wanna try doin heavy, 3 rep stuff to keep the strength, but i feel like 1 top set wont be enough and thats where I think ive messed up with my last cycles. I wanna do this strength consolodation, but I come off cycle in 6 days so I need it quick :) lol

My goals are to keep as much strength and size as possible. but strength is more important
 
the.gladiator1987 said:
I know you dont know much about AAS, or cycling, but would you know what the best routine would be for coming off a cycle? Since my test levels wont be where they were on cycle, im obviously gonna lose gains. I wanna try doin heavy, 3 rep stuff to keep the strength, but i feel like 1 top set wont be enough and thats where I think ive messed up with my last cycles. I wanna do this strength consolodation, but I come off cycle in 6 days so I need it quick :) lol

My goals are to keep as much strength and size as possible. but strength is more important
Click to expand...

Well, thats not that difficult. I am assuming your main lifts are squats, deads and bench, right?

So, have a 4 day layout.

Day 1 = Deads + Core
Day 2 = Bench + Pull-ups (weighted if possible)
Day 3 = Off
Day 4 = Squats + Pull-ups (yes, do them 2x a week)
Day 5 = Some heavy rows (your pick here) + 2 PC exercises (choose from: Glute Ham Raises, Romanian Deadlifts, Pull Throughs and Dumbbell Swings) + Core
Day 6 = Off
Day 7 = Off
Day 8 = Repeat

So the way this will pan out is that you will have Deads, Squats and Bench progressing a'la The Singles Scene. The rest of it, is up for grabs. I am sure you've read up on Single, Double and Triple Progression.

Firstly, please have a look at the article I linked above. What I am going to summarize next is just the "jist" of the article. You need to have your shit together so that you can make the most out of this.

Ok so lets go back to basics with this whole SDT Progression, alright?

Firstly, you need to set up a base volume and a base weight. Let me give the example of Dumbbell Rows.

So, given that you need a BASE volume and a base weight to start off, you are conservative and for Week 1 you do: 100 x 5 x 3 (oh, I always write weight x reps x sets...so don't get confused).

Week 2 you have plenty of options. You can either increase weight, increase sets, or increase reps per set. If you manipulate only one variable, that single progression. If you manipulate two variables, it's double progression. If you manipulate all three variables it's triple progression.

Week 2 you end up doing: 100 x 6, 100 x 5, 100 x 5 and then 105 x 2
So you added 1 rep to the original base volume plus you added an extra set PLUS you did the 4th set with a heavier weight - so in short you just did TRIPLE PROGRESSION.

Week 3 is gonna be tough. You need to beat Week 2 with the same SDT Principles.
You manage to do:
100 x 6 x 3, 105 x 4, 105 x 2
You added reps (single progression) and you added an extra set but there was no weight increase from Week 2 so you ended up doing Double Progression.

Let's say Week 4 is the bomb. You crank out:
100 x 7
100 x 6
100 x 6
105 x 5
105 x 2
110 x 3
This is triple progression. That's it. You cannot do anymore in Week 5. Fine.

So week 5 will be going back to the same base volume which you started out with BUT you have to take a heavier weight this time. So,
Week 1 = 100 x 5 x 3 <<-- base volume
Week 5 = 110 x 5 x 3 <<-- new weight at the same base volume

Rinse and repeat

Does this make sense?

So, with the above template, you have to do the same drill on all the exercises except for Squat, Bench and deadlift.

Does this make sense to you?
 
the.gladiator1987 said:
That makes perfect sense bro, except i need military in there somewhere.
Click to expand...

Hmm....Let me think.

Ok. Do Military after Deadlifts. It's fairly straight forward.

Also, when you find your base volume, how close is it to your max? What percentage do you use to start off?
Click to expand...

Dude...you didn't read everything did you?

Week 4 consolidation is you doing 2-3 sets for reps. All that is up to you and how you feel ON THAT DAY. This is your base volume.

For the other exercises, choose something comfortable. It doesn't have to be "Easy" just not balls to the wall from Day One, you know?

Also on one of the pullup days i was thinking i should go for a total number of reps for bodyweight, and the other day could be weighted?
Click to expand...

Damn good plan. I like it! :)
 
GRIP, PULL-UP and POSTERIOR CHAIN Training - Mesocycle 29 Week 4

Tuesday's training...

CoC #1 Gripper:
2 + 2 + 3 + 3 = 10 attempts

Weighted Pull-ups:
+45 x 6 x 3

Romanian Deadlifts:
275 x 6
275 x 8
275 x 7

Supine Glute Ham Raises:
BW x 12 x 3

Video:
 
I've seen you preaching this SDT training theory and I went to the guys site. Personally I think that brief write-up for Glad is about 10x easier to understand than the article I read.

SDT IMO, looks like an excellent method for progressing when you are at the high-intermediate to beginning-advanced stage of your lifting career.

I can see it's use at any stage of training since it's clearly flexible enough that you don't have to necessarily go up in weight the next week if you don't want to or aren't ready and instead do an extra set=more volume=increased homeostasis disruption or just add reps even if only 1 to the first set.

It actually sounds like a very quality lifting theory to base training off of, but I still think that 5x5 is probably superior for a beginning lifter or beginning to mid-level intermediate since straight single progression with the proper workload at this stage is more than sufficient to produce maximal increases in strength at this point in a lifter's career. That and 5x5 as you hit intermediate level can easily be periodized and teach a trainee the simplest form of periodization.

All that said I will probably use that SDT training in the future at some point as it is very logical and gives the trainee multiple options in how they progress from workout to workout.

I am still working on a solid understanding of periodization in general afer buying the book (Practical Programming) and it's myriad programming possibilities.

To me it appears that SDT can have both a workout to workout periodization as well as 4-5 week or both with the varying workouts and then resetting the volume to base with an increased weight and the rebuilding through the use of single, double or triple progression based on any given workout.

Am I understanding this correctly Andalite?
 
ghettostudmuffin said:
I've seen you preaching this SDT training theory
Click to expand...

Ghetto, firstly thanks for the kind words and secondly: this isn't a "theory". It's just a bunch of principles. It's not a routine and it's not set in stone - and infact, that is the most important aspect of this: It's not set in stone.

SDT IMO, looks like an excellent method for progressing when you are at the high-intermediate to beginning-advanced stage of your lifting career.
Click to expand...

Actually, we use SDT for everybody. It's done differently for beginners because learning the movement is much more important than pushing numbers at that stage, but the underlying principle of not just adding weight to the bar but tweaking the other variables while maintaining quality remains consistent.

I can see it's use at any stage of training since it's clearly flexible enough that you don't have to necessarily go up in weight the next week if you don't want to or aren't ready and instead do an extra set=more volume=increased homeostasis disruption or just add reps even if only 1 to the first set.
Click to expand...

Exactly. These principles allow you to progress at a level which you are comfortable with. It gets better and better as you get more advanced because you are better able to gauge yourself.

See, over-aggressive lifters will keep trying for Triple Progression and they'll end up needing to come back to the base volume all too often. So they'll need to check their over-aggressiveness and be more gradual because sustainable progression becomes important, right?

Then you have the slooooooow guys who only want to add 1 rep to one set forever. They'll end up spending 10x more time coming back to the base volume AND they won't be all that much stronger either. See the problem? They'll need to become more aggressive - find a middle ground approach.

It actually sounds like a very quality lifting theory to base training off of, but I still think that 5x5 is probably superior for a beginning lifter or beginning to mid-level intermediate since straight single progression with the proper workload at this stage is more than sufficient to produce maximal increases in strength at this point in a lifter's career. That and 5x5 as you hit intermediate level can easily be periodized and teach a trainee the simplest form of periodization.
Click to expand...

I know you love 5x5 and you know much I detest it :)

All that said I will probably use that SDT training in the future at some point as it is very logical and gives the trainee multiple options in how they progress from workout to workout.
Click to expand...

I'm glad you found it useful, dude. The thing with SDT is that it really is up to you as the trainee. You have options and you can exercise them at your discretion. And you are right: "multiple options" is the important aspect which is why SDT in it's full form is not used for beginners: because they don't know what they are capable of.

For beginners, we use generally just Single or maybe Double progression but it's not always using a heavier weight like 5x5. Weight does have to go up but being a beginner means you have to injury-proof yourself and learn the movement while improving quality. Also, can you imagine how crazy some beginners would go if you told them they can add sets, reps AND weight whenever they feel like it??? :D

I am still working on a solid understanding of periodization in general afer buying the book (Practical Programming) and it's myriad programming possibilities.
Click to expand...

Don't restrict yourself to just PP. If you want to know about this stuff then you have to go to the root: Supertraining by Mel Siff. All this 5x5 is like one chapter from SuperTraining - and Mel Siff is THE God of programming. Really. The only issue with ST is that it doesn't give you a clear cut road. It lists a WHOLE bunch of options and explains them and how they will wear out i.e. their scope, limitations, how and why they will pay off, etc. For example, it has detailed chapters on Reactive Training Systems - you know who has published a book of that, right? Mike Tuscherer. I have his book. It's good and it's similar to SDT - but Mel had written this stuff waaaaayy back in time.

SuperTraining is like a text book though. It isn't light reading. I can't read too much of it at one time...maybe its just me and my ADHD though :p

To me it appears that SDT can have both a workout to workout periodization as well as 4-5 week or both with the varying workouts and then resetting the volume to base with an increased weight and the rebuilding through the use of single, double or triple progression based on any given workout.
Click to expand...

Dude that is TOTALLY correct.

To quote Eric:
Eric said:
Everybody seems to willfully ignore the importance of the base volume and that is the entire purpose and also what makes it self-regulatory. You sort of "peak", "progress", and "deload" at the same time.
Click to expand...

Am I understanding this correctly Andalite?
Click to expand...

Totally :)
 
Ghetto,

I am going to sit and write an entire FAQ on SDT for GUS. I think your questions/points are very valid and I am very happy that my brief summary of it for Glad helped you.

I think you'll like the FAQ - it'll keep things simple and I think you like numbers (like me) so I'll have the change to put things number-wise :)
 
BACK Training - Mesocycle 29 Week 4

Last night's training..

Weighted Pull-ups:
+25 x 9
+25 x 8
+25 x 10
SP - R

Deloaded Rows:
185 x 6
185 x 6
185 x 6
195 x 2
TP

Unilateral Lat Pulldowns:
62.5 x 8
75 x 8
75 x 8

Pinch Grip Dumbbell Deadlifts:
30s x 5
30s x 5
40s x 0 <<-- NOOOO!!!
30s x 8

Video:
 
Andalite said:
Day 1 = Deads + BTN Military + Core
Day 2 = Bench + Pull-ups (weighted if possible)
Day 3 = Off
Day 4 = Squats + Pull-ups (50 reps bodyweight) + DB Incline + Core
Day 5 = BB Rows + DB Military + GHR + DB Swings
Day 6 = Off
Day 7 = Off
Day 8 = Repeat
Click to expand...


Ok I made some minor changes but take a look at the above routine, how do you like it?

Also, why am i hitting back 4 days a week? That seems a bit much, and i get pretty sore after deads.
 
the.gladiator1987 said:
Ok I made some minor changes but take a look at the above routine, how do you like it?

Also, why am i hitting back 4 days a week? That seems a bit much, and i get pretty sore after deads.
Click to expand...

Routine looks good. Stop thinking body parts and start thinking of movements. Soreness is fine. Fatigue is also distributed if you progress via SDT because it can be regulated. Also, you need more back work. There is never enough back or PC work. Remember this...even for aesthetic gains as well as for your football performance :)


the.gladiator1987 said:
Damn nice write ups!

I am gonna do that. The only problem is strength usually goes down in PCT, but im gonna eat more plus get on creatine, PLUS gonna be on a lot of PCT products, so hopefully i can maintain and even increase my strength in the next 4-8 weeks
Click to expand...

Ok coool. Good luck! :)

If you have questions, things you are unsure of, please hit me up. I work 12-14 hours a day plus training and shit so I'm swamped so unless you hit me up I might miss something. Please keep me in the loop.

And good luck! :)
 
Andalite said:
Routine looks good. Stop thinking body parts and start thinking of movements. Soreness is fine. Fatigue is also distributed if you progress via SDT because it can be regulated. Also, you need more back work. There is never enough back or PC work. Remember this...even for aesthetic gains as well as for your football performance :)


Ok coool. Good luck! :)

If you have questions, things you are unsure of, please hit me up. I work 12-14 hours a day plus training and shit so I'm swamped so unless you hit me up I might miss something. Please keep me in the loop.

And good luck! :)
Click to expand...


OK i tweaked it again a little, just added weighted dips on day 5, and handstand pushups on day 2

Im gonna max on bench today, try 395, and also gonna try 475 squat. Then on Sunday im starting the routine and gonna find my base volume for everything that week, and then I can progress!
 
the.gladiator1987 said:
OK i tweaked it again a little, just added weighted dips on day 5, and handstand pushups on day 2

Im gonna max on bench today, try 395, and also gonna try 475 squat. Then on Sunday im starting the routine and gonna find my base volume for everything that week, and then I can progress!
Click to expand...
Cool.

You do remember that for the main lifts you're running the Consolidation cycle though, right?

You DID understand how to do it, right? The Relative Max and then the sets subsequent to it? This is ALL right in your head, right?
 
Andalite said:
Cool.

You do remember that for the main lifts you're running the Consolidation cycle though, right?

You DID understand how to do it, right? The Relative Max and then the sets subsequent to it? This is ALL right in your head, right?
Click to expand...


Yea, week 1 you find a base volume.

week 2, 3, and 4 you try and use SDT as much as you can with a RELATIVE max. I understand not to go balls to the wall because then I leave no room for progression. I will warm up and then use consolidation for my relative max

What kind of progression should I use for db military, db press, weighted dips, etc? Can I still use SDT principles?
 
the.gladiator1987 said:
Yea, week 1 you find a base volume.

week 2, 3, and 4 you try and use SDT as much as you can with a RELATIVE max. I understand not to go balls to the wall because then I leave no room for progression. I will warm up and then use consolidation for my relative max

What kind of progression should I use for db military, db press, weighted dips, etc? Can I still use SDT principles?
Click to expand...
Dude you're mixing everything up. Please calm down.

First, go read the Consolidation Training article. This is what you're going to do for Squats, Bench and Deadlifts.

For ALL other exercises, use SDT. SDT is a SEPARATE article. Go read that article as well.

Don't get all muddled up over here. This is simple.
 
I'M CALM BRO!!!! hahaha :)

ok just read the strength consolidation for that. Now I understand the SDT principles for all the other lifts. Since my military is kind of high should I use consolidatio for that too or SDT?

And then one more question. After week 4 of consolidation, do you have a new relative max, or is that just a 4 week program. If you were to do another 4 weeks of consolidatoin, do you just increase the "90% relative max" number and base your workouts on that?
 
the.gladiator1987 said:
I'M CALM BRO!!!! hahaha :)

ok just read the strength consolidation for that. Now I understand the SDT principles for all the other lifts. Since my military is kind of high should I use consolidatio for that too or SDT?

And then one more question. After week 4 of consolidation, do you have a new relative max, or is that just a 4 week program. If you were to do another 4 weeks of consolidatoin, do you just increase the "90% relative max" number and base your workouts on that?
Click to expand...

I'll respond to this tonight. You have a VERY important question though. I was hoping you would ask me that :)
 
DEADLIFTS & OVERHEAD PRESS Training - Mesocycle 30 Week 1

Got stomach problems...had to take 30 minutes out of my training today just to bond with the toilet. Terrible. Very unsettling (mentally).

Deadlift Warm-ups:
Mobility Drills
135 x 4
245 x 4
295 x 5
345 x 3
385 x 3
415 x 2

Deadlift Work Sets:
455 x 4
455 x 4
455 x 4
This is the New Base Weight at the Old Base Volume. Very grueling.

Overhead Press:
165 x 5
165 x 5
165 x 5
Another New Base. Great!

Barbell Static Holds:
275 x 5s
315 x 5s
315 x 5s
365 x 5s
365 x 0

For all information regarding Single, Double and Triple Progression, please click Here

Video:
 
I'm thinking a 205 press could be done right now. I cant wait to see a 225 press now that will be solid!
 
ghettostudmuffin said:
Great job on the pressing amigo. I see it steadily improving. You'll press 205 before ya know it.
Click to expand...

Thank you, Ghetto. Btw, did you have a look at the SDT FAQ I wrote for GUS?

Regarding my OHP...I dunno when I'll cross to 205...my bodyweight is 185-190 and I'm OHP'ing 185x3 right now...I hope this continues and I manage to press out 205. That would be puuuurfect :)

Tblock1 said:
I'm thinking a 205 press could be done right now. I cant wait to see a 225 press now that will be solid!
Click to expand...

Dude...don't jump so far ahead. 225 would be beastly beyond words and I would DIE to have such a strong lift. I am sure I'll get it in time. Right now I need to cross 185. I am hoping the next benchmark is 205 and then 225. Ofcourse, imagine if I manage to cross 225 in like 5 years...wowowowowoowowoowowowoow :D
 
SQUAT Training - Mesocycle 30 Week 1

Today's training...

Anderson Front Squats:
135 x 5
185 x 5
225 x 2
Decided to call it quits. Ankle is still sprained. It's become a LOT better than before but I am still 2-3 weeks away for complete pain free ROM.

Kneeling Squats:
225 x 12
225 x 12
225 x 12
Crazy exercise...scorched my glutes and hamstrings....I tried to do some GHRs after that and it was excruciating.

Front Planks:
BW x 60s x 3

Here's Eric's recent article on Kneeling Squats: Kneeling Squats - Ground Up Strength

Today's Kneeling Squats Video:
 
the.gladiator1987 said:
yea id let that ankle heal bro....

can u please go to my log and look at my workout? I tried doing what u said but im still a little lost, u never got back to me. I know ur busy though :D I just need to know since I already started PCT and this is the most crucial time for me to keep strength. Thanks a lot bro I owe you big
Click to expand...
GGRRRRR you could've atleast linked your log.
 
Andalite said:
Well, thats not that difficult. I am assuming your main lifts are squats, deads and bench, right?

So, have a 4 day layout.

Day 1 = Deads + Core
Day 2 = Bench + Pull-ups (weighted if possible)
Day 3 = Off
Day 4 = Squats + Pull-ups (yes, do them 2x a week)
Day 5 = Some heavy rows (your pick here) + 2 PC exercises (choose from: Glute Ham Raises, Romanian Deadlifts, Pull Throughs and Dumbbell Swings) + Core
Day 6 = Off
Day 7 = Off
Day 8 = Repeat

So the way this will pan out is that you will have Deads, Squats and Bench progressing a'la The Singles Scene.
Click to expand...

This is what confused me bro u said id be doing the singles scene for deads squats and bench, but then u said id be doing strength consolidation for these lifts. I read ur articles and the above post and I fully understand what to do now. But u did see how I was confused right? Lol

But Thx for clearing it up for me I appreciate it homie
 
the.gladiator1987 said:
This is what confused me bro u said id be doing the singles scene for deads squats and bench, but then u said id be doing strength consolidation for these lifts. I read ur articles and the above post and I fully understand what to do now. But u did see how I was confused right? Lol

But Thx for clearing it up for me I appreciate it homie
Click to expand...
Yes. I forgot originally that you are coming off cycle and maintaining strength is more important than gaining on it. :)
 
GRIP, PULL-UP and POSTERIOR CHAIN Training - Mesocycle 30 Week 1

Tonight...

CoC #1 Gripper:
2 + 2 + 4 + 3 = 11 attempts
2 negatives with the weak (left) hand.

Weighted Pull-ups:
+45 x 7
+45 x 6
+45 x 6
SP - R

Romanian Deadlifts:
295 x 8
295 x 8
295 x 8
315 x 5
TP

Pull-ups:
BW x 12
BW x 12
BW x 12

Supine Glute Ham Raises:
BW x 12 x 3

Video:
 
PULL-UP, ROW and GRIP Training - Mesocycle 30 Week 1

Tonight...

Weighted Pull-ups:
+25 x 10
+25 x 10
+25 x 10
SP - R

Deloaded Rows:
185 x 7
185 x 7
185 x 7
205 x 3
205 x 3
TP

Suitcase Deadlifts:
135 x 5
145 x 3
145 x 4

Pinch Grip Dumbbell Deadlifts:
30s x 3
30s x 4

Hand Extensions:
2 bands x 25 reps x 4 sets

Video:
 
DEADLIFT & OVERHEAD PRESS Training - Mesocycle 30 Week 2

Did this earlier today. I love my Saturdays!!!

Deadlift Warm-ups:
Mobility Drills
135 x 4
245 x 4
295 x 5
345 x 3
385 x 3
415 x 2

Deadlift Work Sets:
457.5 x 4
457.5 x 4
457.5 x 4
465 x 2
TP
Fantastic. Added 2.5 lbs to the bar in total (1.25 per side - thanks to my fractional loading plates Eric made me take out) plus I added another set. Triple Progression FTW!!!
I've also fallen to restricting myself to only using a right over left under grip on my work sets. Today, I switched it for the 465. Felt good. It was after a long time.

Overhead Press:
167.5 x 6
167.5 x 5
167.5 x 5
DP - W + R

Barbell Static Holds Grip Training:
275 x 5s
315 x 5s
365 x 2s
Hands were beat....

Video:
 
SQUAT Training - Mesocycle 30 Week 2

Sunday evening...

Front Squats:
255 x 3
275 x 2
275 x 2
295 x 1
I'm coming back to Squatting after 6 weeks. The ankle sprain is almost gone....workout was good. I'm pleased.

Kneeling Squats:
225 x 13
225 x 12
225 x 12
Great.

Pull-ups:
10 reps

Video:
 
kingsolver22 said:
Looked good, nice depth. Whats your max front/back squat? Pre injury ofcourse
Click to expand...
Thank you.

I don't focus a whole lot on my Front or Back Squats...but pre injury I was at:

Front Squat: 315 x 1 and 275 x 4 x 2
Back Squats: 345 x 1 and 315 x 5 x 3

Note: I write Weight x Reps x Sets

I'm not sure where exactly I am now but I don't care very much either...in the sense that my progression on these is not very aggressive. Due to my work schedule I've had to choose between Deads and Squats and Deads always win :) But, I still focus on my Fronts...even if the progress is slow or almost stagnant I cannot have them get weaker. Even after 6 weeks off though, I did pretty well for 295 and thats like ~94% of my 1RM so it's not that bad at all.

:)
 
PULL-UP and POSTERIOR CHAIN Training - Mesocycle 30 Week 2

Sunday evening...

Weighted Pull-ups:
+45 x 7
+45 x 7
+45 x 6
+55 x 3
TP!!!

Dumbbell Swings:
65 x 13
65 x 13
65 x 13

Pull-ups:
BW x 13
BW x 13
BW x 13
Total Reps = 62 reps

Cable Pullthroughs:
100 x 15
110 x 15
110 x 15
Kaizzad calls this the Pornstar Maker..ahahahhaa...

Video:
 
PULL-UP and ROW Training - Mesocycle 30 Week 3

Tuesday night from last week..worked out 4 days in a row and it was killer. One of those rare weeks....

Weighted Pull-ups:
+25 x 11
+25 x 10
+25 x 9
+25 x 5
Total = 35 reps
SP - R

Deloaded Rows:
187.5 x 6
187.5 x 6
187.5 x 6
SP - W

Pinch Grip Dumbbell Deadlifts:
30s x 3
30s x 4

Hand Extensions:
2 bands x 25 reps x 4 sets

Video:
 
DEADLIFT & OVERHEAD PRESS Training - Mesocycle 30 Week 3

Last night's training....

Deadlift Warm-ups:
Mobility Drills
135 x 4
245 x 4
295 x 5
345 x 3
385 x 3
415 x 2

Deadlift Work Sets:
457.5 x 4
457.5 x 4
457.5 x 4
467.5 x 2
475 x 1
DP - W + S
Good stuff. Next week I am going to try to add reps. I hate adding reps but that time has come. I also want to pull 495 sometime soon. Just to see how it feels.

Overhead Press:
167.5 x 7
168.5 x 5
168.5 x 4 + 1
DP - W + R
Back-Off Set: 135 x 8

Barbell Static Holds Grip Training:
275 x 5s
315 x 6s
345 x 7s
365 x 2s
Hands were beat....

Video:
 
FRONT SQUATS, KNEELING SQUATS and PULL-UP Training - Mesocycle 30 Week 3

Trained Sunday (today) evening...

Front Squats:
255 x 3
275 x 3
295 x 1
315 x 1
Difficult. Did Squats after 7 weeks.

Kneeling Squats:
225 x 13
225 x 11
225 x 14

Weighted Pull-ups:
+25 x 8
+25 x 8
+25 x 8
BW x 10
BW x 10
Difficult

Video:
 
GRIP Training - Mesocycle 30 Week 3

Tonight...

Gripper Work:
WMT x 5 x 2
HG 150 x 2 x 2
CoC #1 - 2 + 2 + 1 = 5 attempts
HG 150 x 8 x 3
Very difficult.
Closed 2 of the 5 CoC #1 attempts and all the HG 150s.

Goener Brick Exercise:
2 bricks x 25 seconds x 2 sets
Conservative....

Hand Extensions:
2 bands x 25 x 4

Hope everyone's having a good week :-)
 
LMFAO!

Going mad old school with the Goener brick exercise. Seems to me it would be quite great for the grip, forearms, biceps, back and stomach muscles once you are holding enough weight.

You can do alot more than 2 bricks Andalite. Off the top of my head when I was in construction I could pick up 2 stacks of 5 bricks without too much trouble and carry it a distance. Granted this was leaning it against my stomach,chest, but I could pick it up off the ground unaided.

I know for a fact you are stronger right now than I was back then except for in the grip.

Go for 2x2 brick next time amigo. I wouldn't be surprised if you go up a brick a session.

Hex head dumbell lifts is possibly the best all around grip exercise. Might give that a shot.
 
ghettostudmuffin said:
LMFAO!

Going mad old school with the Goener brick exercise. Seems to me it would be quite great for the grip, forearms, biceps, back and stomach muscles once you are holding enough weight.
Click to expand...

Hahahahahhaha :D

ghettostudmuffin said:
You can do alot more than 2 bricks Andalite. Off the top of my head when I was in construction I could pick up 2 stacks of 5 bricks without too much trouble and carry it a distance. Granted this was leaning it against my stomach,chest, but I could pick it up off the ground unaided.

I know for a fact you are stronger right now than I was back then except for in the grip.

Go for 2x2 brick next time amigo. I wouldn't be surprised if you go up a brick a session.
Click to expand...

I dunno bro...I should take a picture of these bricks..and I don't have more bricks at this point. I can buy them very very easily though - I'm only saying I don't have them right now.

That crosswise brick exercise hurt my grip, wrist AND forearms like crazy. Crazy.

I dunno about 5 bricks though...that won't happen anytime soon but it will happen. Joe's got a LOT of DIY grip training equipment which I need to really go through...

ghettostudmuffin said:
Hex head dumbell lifts is possibly the best all around grip exercise. Might give that a shot.
Click to expand...

I wish I had those. Unfortunately, I have round dumbbells - which is something I shouldn't complain about because atleast they go up to 200 lbs....in 99.999999% of the gyms in Bombay if you can get over 80 lbs consider yourself lucky!
 
Pull-Up and Posterior Chain - Mesocycle 30 Week 3

I haven't updated my log all week. My apologies. This was Tuesday's training...

Weighted Pull-ups:
+45 x 7
+45 x 7
+45 x 7
+65 x 2
+65 x 1
DP - W + R

Dumbbell Swings:
65 x 13
65 x 15
65 x 17
SP - R

Pullthroughs:
110 x 20 x 3
SP - R

Video:
 
PULL-UP and GRIP Training - Mesocycle 30 Week 3

This happened on Wednesday!

Weighted Pull-ups:
+25 x 12
+25 x 10
+25 x 10
+25 x 7
Total = 39 reps
SP - R

Cable Rows:
110 x 10 x 5

Suitcase Deadlifts:
135 x 6
145 x 6
155 x 3
155 x 5
165 x 1
This is just fantastic.

Video:
 
DEADLIFT & OVERHEAD PRESS Training - Mesocycle 30 Week 4

Last night..

Deadlift Warm-ups:
Mobility Drills
135 x 4
245 x 4
295 x 5
345 x 3
385 x 3
415 x 2

Deadlift Work Sets:
457.5 x 4
457.5 x 4
457.5 x 4
470 x 3
500 x 1
DP - W + R
Killer. I haven't attempted 500 in like 8 months and I've never done it after doing 15 reps with 90%+ of my 1RM. My nickname is "Jiggles". When you see the 500 attempt, you'll see why...

Overhead Press:
167.5 x 4
187.5 x 1
190 x 1
This is a BW OHP and a new PR!!!

Barbell Static Holds Grip Training:
365 x 5s
365 x 10s
Hands were beat....

Video:
 
Gratz on the bodyweight press man. Imo, that's a better milestone than a 315 bench. I've got a ways to go before pressing bodyweight.

Lol at jiggles:theshadow
 
SQUAT Training - Mesocycle 30 Week 4

Sunday's training...

Front Squats:
Mobility Drills
275 x 2
295 x 1
295 x 1
Meh...

Dumbbell Swings:
65 x 12 x 3

Supine GHRs:
BW x 15 x 3

Front Planks:
BW x 60s
BW x 60s
BW x 90s

Video:
 
GRIP Training - Mesocycle 30 Week 4

Monday night...

Gripper Training:
WMT x 5 x 2 <<-- Warm-up
HG 150 x 2 x 2 <<-- Warm-up
CoC #1 x 2 x 3 <<-- Work Sets
HG 150 x 6 <<-- Back-off set
6 attempts with the CoC #1....

Goerner Brick Lift:
2 Bricks x 30 seconds x 2 sets

Hand Extensions:
2 bands x 25 x 3

Meh.....
 
Generally a couple of meh sessions either leads to a fuck ya I just fucking pwned the gym and everyone in it workout or it means to back off abit for a couple workouts or take a week off.
 
ghettostudmuffin said:
Generally a couple of meh sessions either leads to a fuck ya I just fucking pwned the gym and everyone in it workout or it means to back off abit for a couple workouts or take a week off.
Click to expand...

haha yeah I can see that happening.

This is a Grip session though - I was short on time..

I don't need a week off or anything but I think I need to calm my expectations. I need to focus more and stop expecting to be the prodigy who can close #4 in his first attempt lol. I have to enjoy the process and right now closing the #1 day in and day out is what I need to work towards :)
 
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