Kyle's PL log

[KyleMask]

Bodyweight: 200. Used to do strongman. Now doing PL.

11/14
Squat 365 5x5
Press 180 3x5
Dumbbell row 120 3x12


11/16
Squat 295 2x5
Bench 135 3x5
Pullups bwx5, bw+60 3x3, bwx5


11/18
Squat 390x5
Bench 255 5x3
3.5" deficit deadlift 575x1 (PR, easy, had at least 10 lbs in the tank)
Speed deadlifts 335 5x2


11/22
Squat 370 5x5
Press 210x1 (PR, hard), 135 2x5
dumbbell row 120x20
pullups 2 sets to failure

Then training got screwed up because of the holiday, but I'll be back at it tomorrow.

[swilczewski]

Welcome to the board. You have one fuck of a deadlift.

[KyleMask]

Welcome to the board. You have one fuck of a deadlift.

Thanks man.

11/29

squat 375 5x5
press 185 3x5 (hard, getting close to stalling)
db row 120 3x13

--Squats felt good today.

[KyleMask]

12/2

Squat 395x5
bench 265x3,3,3,3,5
deadlift w/ 140 lbs band tension at top - 225x2, 315x2, 405x1, 455x1, 485x1 (harder than I wanted. Only wanted something moderately heavy here and I had to grind way too much.)

Had a stomach bug today. Happy just to make it through the workout without crapping my pants or spewing. I have been working the banded deadlifts (the short bands you stand on) as one of my deadlift variations for about half a year. However, I find they are impossible to consistently load. Sometimes I can do 510+ bands and sometimes only 465+ bands, despite my pull w/ straight weight being no weaker. For that reason, I put the bands in the garbage can today after the workout. Next Friday's workout should be fun: 400x5 squat and 580 deficit deadlift are planned.

[KyleMask]

12/6

Squat 380 5x5
Press 200x3 (failed 4th)
db row 120 2x15

Squats felt great today. By the time I got around to pressing, only the 55lb squat bar was available. Since I hate pressing that thing, I just loaded 200 on it and saw how many reps I could do.

[KyleMask]

12/10

Squat 400x5
3.5" Deficit Deadlift 580x1 (PR)
Speed Deadlifts 335 5x2
Bench press 275 5x3

Happy to get the Squat and deadlift I was aiming for on a day where I definitely wasn't on top of my game. Usually I can pull about 40 lbs more from the ground than from this deficit, so I'd estimate my deadlift at 620 right now.

[KyleMask]

12/13

Squat 385 5x5
Press 190 3x3
db row 120 2x15

Squats were damn tough tonight.

[KyleMask]

12/15 light recovery day

squat 225 2x5
bench 135 3x5
pullups bwx5, bw+60 3x4, bwx5

Pullups felt the best they've ever felt at any bodyweight. My legs felt like dried poo, though. Hopefully they can recover adequately for Saturday's workout.

[KyleMask]

12/17

Squat 405x5
Bench 285 3x3
Speed pulls 315 5x2

Felt good today.

[KyleMask]

12/20

Squat 390 5x5
Press 190 3x4
db row 120 2x16

The 390 was no harder than 385 last week. That said, it was hard as fuck. Looking at a meet on 2/25/11. Might start scaling back the volume on squats via lowering the reps on volume day.

[KyleMask]

Well, I decided to try to learn the squat the way Rip teaches. I think I'm probably close to genetically maxing out my oly squat. When I had hip problems with the low bar squat in the past, I was using a Westside (i.e. exagerrated wide stance, sit way back) style. Moreover, I've been burned out as hell recently and need a change of pace. I'm tired of squatting 3x/week, and the last few months I've just found myself generally unmotivated. So, I took a couple of light weeks recently and resumed some real training this week. For now, I'm planning to squat either once per week or three times every two weeks. I started light on the squats on Tuesday. They felt very easy but looking down was awkward. That said, I could really feel my hamstrings working better than I've ever felt before during a squat. They are sore as hell today. I have confidence I'll ultimately squat more this way, my posterior chain will be stronger, and I can avoid the hip problems that have plagued me in the past. Thus far this week:

Tues 1/31
Squat 315 3x5 (nice and easy. Just going to add 10 lbs per workout for a while and give my body a while to recover from the last year of feeling chronically overtrained.)
Front squat - did doubles starting at 135, adding 20 lbs per set, and topping out at 265 (again, very, very easy)
Hypers 3x15
Ab pulldowns 3x10


Thurs 2/2
Bench 295 4x3 (Good day on this. Felt great today)
Db Row 120 2x16, supersetted w/ bench 225 2x5

[KyleMask]

2/4/12

3 good workouts in a week is just too much to fucking ask.

3.5" deficit deadlift miss at 585. I had the bar as high as I needed to have it and just needed to push my hips forward and the bar slipped out of my left hand...while I was using a hook grip. Chalk this one up to nothing but stupidity. I didn't have enough chalk on my thumbs. Will try again in 1 week.

Push press 205 3x5, 225 3x3 (decided to punish myself with shitload of volume)

Pullups bwx5, bw+60x5, bwx5

Db curls 45 4x5

some planks

[KyleMask]

2/7/12

Squat 325 3x5 (still learning the new style. Weight is pretty light, but it feels awkward.)
Front squats - doubles up to 275x2 (very easy)
Ab pulldowns 2x15

[KyleMask]

2/9/12

Bench 305 4x2, 225x12
T-Bar rows 2 platesx10, 3 plates 3x5

Damn fine day today. Bench is def moving the right direction.

[KyleMask]

2/11/12

3.5" deficit deadlift 585x1 (PR)
Narrow stance sumo pulls 315 3x5
Push press up to 230x5
DB row 120 3x10
DB curls 45 4x6

Pretty good day today. Been pushing the deadlifts hard lately. Will take at least 3 week off from pulling. I usually get stronger when I do this.

[KyleMask]

2/15/12

Squat 335 3x5 (Best the low bar has felt yet. Still very light. But I didn't look down today lol.)
Front Squat up to 285x2
Bench 315 2x2 (PR), 235x10
Pullups did 5 w/ bw then felt a little pull in my lat and decided to call it a day. Decent day.

[KyleMask]

2/18/12 went to train strongman with a bunch of my buddies today. nice change of pace.

12" log clean each rep and press 210x4, 220x2 (rep left in tank on each)

yoke - several runs up to 570x80 ft in 17 seconds (good god, I have gotten slow on this)

220 farmers walk 50 ft, 500 tire 5 flips in 28 seconds (pretty fast here)

Did some stone shouldering with stones from 165 to 240 w/out tacky. The 240 was a bitch. I shouldered it for 3 singles but also missed a lot of reps. But I hate tacky and there's no way I was putting it on for training.

--Good day today. The girlfriend had a good day as well, hitting 230x5 on deadlift and getting her feet wet on the events.

[KyleMask]

2/21/12

Squat 345 3x5 (super fast, this style is starting to feel very natural now, will continue to just take it slowly)

Abs 3x10, hypers 3x10

Concept 2 Rower - three 2 min rounds with 1 min rest in between

[KyleMask]

2/23/12 Deloading on bench before I take a max next week. My shoulders feel beat to hell right now. Hope to hit 330-335 on bench next week.

Bench 225 4x3
Pullups bwx5, bw+35 3x6, bwx5
Db curls 50 3x5
Three 2 min rounds on concept 2 rower

[KyleMask]

2/25/12

Squat 355 3x5 (still very easy but starting not to feel like a speed squat at least)
Push press 240 3x3 (post labral repair PR)
Db Row 120 2x15
Three 2 min rounds on concept 2 rower

Pretty good day today.

[KyleMask]

Squat 365 x 5,5,6 (only supposed to do 3x5. thought I would do 8-10 on the last set based on how the 2nd set felt, but my form broke completely the fuck down on rep 6 of the last set so i shut it down)
Front squat up to 275x3
Hypers 3x12
Ab pulldowns 3x10

jogged 3/10 of a mile and did 6 min on concept 2 rower

--Pretty shitty day today. The squats are starting to feel hard. I maybe could have done 20 lbs more for 3x5 today and that would have been it. I'll never understand how I can squat only mid 4's when I pull low-mid 6's, especially given that I have the consummate squatter/bencher, not the deadlifter build.

[KyleMask]

3/1
Bench up to 335x1 (10 lb PR), 225x12
Pullups bwx5, bw+35 2x6, bwx5
6 min on concept 2 rower

[KyleMask]

3/3

Deadlift 550x3 (PR, easy, had 1 rep left in the tank for sure)
Snatch grip deadlift 225x5, 315x5, 405x5
Box Jumps 5x3
Abs 3x10
1 mile bike ride

Felt great today. This is the first time I've pulled from the floor in over a year. I just went for a 5 lb PR on triples, and it was terribly fucking easy. Def had 4 reps in the tank with 550. Next time I pull I'll likely either rep out with 550 or do 560x3.

[KyleMask]

3/6

Squat 370x5,5,7 (1-2 reps in tank on last set)
Push press 250x3, 225x6 (good bit left in the tank on both sets)
Abs 3x10

jogged 1/3 mile and did 6 min on concept 2 rower

--Squats felt better than last week, still not good, though. Just not a squatter. But push presses felt very good. Overall, not good, not bad today.

[KyleMask]

3/8 Start of a new bench cycle (w/ the exception of next week, which will be a deload since I have a strongman contest on 3/17)

Bench 270x3,3,3,3,3,3,6 (1 rep left in the tank)
Pullups bwx5, bw+40 2x6, bwx5
Db curls 50 3x6

Ran 1/3 mile

--Pretty good day today once I got warmed up, which took forever.

[KyleMask]

3/10

Paused front squat up to 330x1
High snatch pulls 135x3, 155x3, 175x3
DB row 120x20
Box Jumps 7x2
Jump rope

Paused front squats felt good today. Dialing it back some since the contest is next Sat.

[KyleMask]

Had surgery for a perirectal abscess. Been out. Pain.

3/21

Squat 375 3x5 (hard as fuck after being in the hospital last week and losing so much weight)
Press 135x5,5,10 (easy)

--That's it. Obviously not much energy today, but I did what I had planned for last week on the squat and didn't even deload. I know from experience with these abscess surgeries that there is absolutely no point in dicking around and not training for 3-6 weeks like most doctors suggest. To get back in and squat 1 week after surgery made me feel better.

[Oldster]

Holy Mackerel Kyle, you had a great run going before your hospitol run. I'm sure you'll be back in form and feeling good and strong again soon!

Runs caused by Amoxicillin is nasty stuff. Had the same problem with it once and it was......surprising....when I least expected it!

[strong_over_matter]

Kyle - Hope you are feeling back to 100% soon. Your lifts are already strong but I think you getting back to the gym right away shows just how strong you really are. Good luck man!

[KyleMask]

Thanks, fellas. I'm sure I'll be back to full strength in another week or two.

[KyleMask]

3/24

Phenomenally sore today from Wed squats. My body just isn't using nutrients yet, so I can't recover. I felt terrible today. The plan was just to work up to a 405 deadlift and then do some bench. Next Sat I will try a 555 or 560 triple on the deadlift. So:

Deadlift up to 405x1 (felt like every muscle in my posterior chain was going to tear, even on the warmups)
Bench 275x3,3,6 (rep PR, I guess. Still shitty.)
Pullups 5x10


http://www.youtube.com/watch?v=VWr0ri65F4o&feature=youtu.be

[KyleMask]

3/27

Disastrous day. I wanted to pull a triple a few days early this week with a weight I should be able to do for 4-5 and I could barely budge the fucking thing. My bodyweight is still down 8 lbs, I still have the runs, and my body is staying sore and refusing to use nutrients. After the deadlift debacle, I put 145 on the bar and pressed it for 5,5,10. Then I went home. I will just have to bite the bullet and back off the intensity for a while.

[KyleMask]

3/29

squat 325 3x5, front squat 135 2x5

Still feel like shit. that's why the pussy weights, low volume, etc. 325 felt like 365

[KyleMask]

3/31

Bench 280x3,3,6 (rep PR)
Db row 120 3x10

[Tom Narvaez]

All around strong lifts, man.

[KyleMask]

Thanks, Tom. Hopefully in a month or two I'll be moving some decent weight for some singles.

4/3

Squat up to 405x1, then 335 3x5
Paused front squat up to 275x3
Abs 3x10

--Well I'll be damned, I've been waiting for my balls to drop again since my surgery 3 weeks ago and they finally did today. The 405 squat was very fast. I'm confident I could've hit 405x5 or matched my best high bar squat of 455 today, and I've only been using this new technique for a short period of time without yet completing a full training cycle. I'm hopeful I actually might hit a decent squat to go with my bench and deadlift before this year is over.

[KyleMask]

4/5

Bench 290x3,3,4 (rep PR, probably left 1 rep in the tank)
Pullups bw+35x5,5,7

Good day. Found out at work today that I don't have to work tomorrow because it's good Friday. Praise Jesus!

[KyleMask]

4/7/12

Deadlift 555x3 (PR, very hard)
Snatch grip deadlift 225x5, 315x5, 405x5, 455x3
Press 155x5,5,12
DB row 120 3x12

--Decent day. Deadlift still isn't back to where it should be, but this is a PR at this bodyweight and an all time 3 rep PR with a stiff bar. I had been using the hook grip for the past 6 months but switched back to mixed grip today because one of my palms is skinned up where I need skin in order to set the hook. Not sure which grip I prefer. Video below:


http://www.youtube.com/watch?v=7tFqa2cbrRI&feature=player_embedded

[KyleMask]

4/10/12

Squat up to 415x1, then 345 3x5 (all nice and fast)

--That's all. Felt very strong today. 415 felt great. Could probably hit it for a set of 5 if needed. Just plan to continue adding 10 lbs/week for a single and then back down to 3x5 w/ 10 lbs more than the previous week until that stops working.

[KyleMask]

4/12

Bench 300 4x3
Pullups bwx5, bw+40x5,5,6, bwx5

--Decent day. Last set of bench was tough.

[KyleMask]

4/14

speed deadlifts 315 6x2
Press 165x5,5,9
Paused front squat up to 315x1 and then 135 2x5

[Tom Narvaez]

Inexplicably jealous of your deadlifts. You have no idea.

[KyleMask]

Well, brother, you already squat as much as I do, and I've been training a long time. So be less jealous haha.

[KyleMask]

4/17

Squat up to 425x2 (1-2 reps left in the tank), then 355 3x5
Abs 2x10

Went ahead and doubled 425 since the first rep was so fast. Will probably just double 435 next week, too. Felt pretty strong today. One of those days where the weights feel heavy on your back but you can still blow everything out of the hole pretty well.

[KyleMask]

4/19

Bench 310 4x2, 225x15
Pullups bwx5, bw+45 2x5, bwx5

Good day. I had planned a deload on bench, but the weights were moving well so I forged ahead.

[KyleMask]

4/21

Deadlift 570x2 (PR and not a grinder finally! Maybe, maybe had 1 more rep. Very happy with how both reps moved, though.)
Speed deadlift 335 5x2
Sumo deadlift 225x5, 315x5, 405x5, 455x8 (don't do these often and only do them as assistance. Surprised that I was this good on these today. Used straps because I had already done my conventional work for the day and my hands were feeling beat up)
Press up to 225x1 (PR. Took a bunch of singles prior to this. Can't remember what all I did)
DB row 120 3x10

This was the best day of training I've had in a long time. Vid below:


http://www.youtube.com/watch?v=9EuwcuV7rzc

[Dwayne_KONG_Wint]

Good session!

[KyleMask]

Thanks, Kong.

4/24

Squat up to 435x2 (PR, sadly enough. This was tough. Maybe had 1 left in the tank, but probably not.), 365x5,5,7
Abs 3x10

Don't know what I think about today. The last time I went for a double with 440 the 2nd rep buried me, but I was doing a high bar squat. I guess my low bar is slowly progressing along and probably has surpassed my high bar by now, just not by much yet. Technique on the first rep with 435 felt solid but I royally fucked the 2nd rep and it cost me poundage.

[KyleMask]

4/26 Deload Bench Day

Bench 225 5x3
Pullups bwx6, bw+50 3x4, bwx6
Db curls 45 4x5

[KyleMask]

4/28

Speed pulls w/ 150 in band tension at top, 315 6x2, 405x1 (good speed today)
Pause front squats - bunch of singles up to a 5 lb PR at 340
Press 175x5,5,7 (last set was all out)
DB row 120x20
Machine chest supported row 4x5

Pretty solid day.

[KyleMask]

5/1

Squat up to 445x2 (10 lb PR)
Speed squats 275 6x2
Abs 2x10

I have to train my deadlift a day early this week, so I took it easy on the squat volume so that I'll be recovered for pulls on Friday. Very happy with the squat PR today. Last week 435x2 was pretty much an all out effort. 445x2 also was quite hard today, but no worse than 435 last week, so I've gained some legit strength the last few weeks.

[KyleMask]

5/4

Deadlift 580x2 (10 lb PR double and possibly had another rep in the tank. Looking for 620-625 as a third attempt at the meet in 15 days)

Speed pulls 345 5x2

Bench 320 2x2 (PR), 245 2x10

Sumo pulls 135x5, 225x5, 315x5, 405x5, 495x3 (easy, but quit b/c right glute locked up)

--Very good day. Feeling good with the meet 2 weeks out. I'm a very efficient puller and usually can hit for a single way more than I double, so to hit 580 for a smooth double today was great.

[KyleMask]

5/10

Squat 455x1 (ties my best high bar, was a fucking GRIIIIIINDER), 365x5,5,7
Abs 3x12
Pullups 2x10

Terrible day. Terrible week. Have no desire to do the meet next weekend. Just want 450-330-620 for 1400 and I'll be ecstatic with that.

[swilczewski]

Congrats on the PRs. Good luck at the meet and make sure you get some sleep...hard to get stronger without rest and food.

[KyleMask]

Thanks. I need to try harder with the stuff outside the gym. Probably won't, though.

5/12

Bench 330 x 1,1,1 (with commands), 275x3,3,5
Db row 120x20
Chest supported machine row 2x10

--Good day. First single with 330 was pretty fast. Last one was a pretty tough grind. Meet is in 7 days. Looking 340ish.

[KyleMask]

5/15 just getting in a tiny bit of work today before the meet Sat.

Squat 225 for 5 singles
Db curl 45 3x8
10 pullups
Abs 3x5

[sking1001]

Best of luck tomorrow!!

[KyleMask]

Thanks, bud. Had a good day. Totalled 1415 PR raw at a bw of 196 via a 460 squat (PR), 330 bench (not a PR), and 625 deadlift (PR). Will write more of my thoughts later maybe, but here is the video:


http://www.youtube.com/watch?v=bYpzom35AOM


And here is my girlfriend's 1st meet video. Not bad for a former ballerina with 8-9 months of lifting experience. She's a pretty good athlete:


http://www.youtube.com/watch?v=-jF4EnkzasA

[Tom Narvaez]

Great work Kyle! Your deadlift is fuckin' awesome.

[swilczewski]

Sounds like you had an awesome meet man...congrats.

[Dwayne_KONG_Wint]

Great stuff Kyle. Awesome deadlift!!!

[Callador]

You both did great! Keep it up.

[KyleMask]

Thanks, guys. I appreciate the compliments.

Meet thoughts: I come primarily from a strongman background. I have done about 15 strongman comps, but this was only my 2nd full powerlifting meet. My first one was 10 years ago when I was 20, and I was competing equipped. I can't remember that far back, so you might as well say this was my first full powerlifting meet. Weight cut went fine. Didn't really want to do the meet, like normal.

Fortunately my girlfriend was doing the meet, and since she already had paid her entry I knew I had to show up lol. We arrived at the meet site and I still didn't feel like competing. Once I warmed up to 340 on the squat, however, I realized I actually was feeling good and the day might not suck. I won't go through all my attempts, but I obviously left a little in the tank on the 460 squat. I chalk this up to usually squatting with a mild case of DT's in training. I didn't know how easy squatting completely healthy and stone cold sober would be, so I didn't know I likely would have been capable of 470. On the bench, I just wasn't strong enough for 340. Gave it my best ride. Just wasn't there.

Had I hit my 340 bench attempt, I would have needed only a 600 pull for a 1400 lb total, which was my ultimate goal. Since I hit only 330, I knew I needed 610 for 1400. So I made the decision after my 550 opening deadlift to jump to 610. I'm glad I did. After making that lift, I debated whether to go 620 or 625. I chose 625 and it was hard as fuck, one of the hardest lifts I've ever done. I locked it out for a brief instant and got a sort of "tie goes to the runner" call, I think. The pull had taken me so long to complete that my left hand was starting to slip, but I tried to hide it as best I could. I would have been pleased with just the 1400 lb total, so the 1415 was icing on the cake.

Finally, I would like to say that, although I know the SPF gets shitted on a lot, it's a very fun organization in which to compete. Everyone there wants you to succeed, every meet has top notch equipment, and it's nice not to be around a bunch of anal retentive people looking to fail your lifts because you raised your head off the bench or for other dumb shit. They put on the most meets in my area and I enjoy lifting with them. Having gotten my first raw full meet under my belt now, I'd like to do one full meet a year. I probably will do a deadlift only meet also 1x/year. Next on my agenda is to lose 10-12 lbs so I can make 181 again.

[Tom Narvaez]

Finally, I would like to say that, although I know the SPF gets shitted on a lot, it's a very fun organization in which to compete. Everyone there wants you to succeed, every meet has top notch equipment, and it's nice not to be around a bunch of anal retentive people looking to fail your lifts because you raised your head off the bench or for other dumb shit. They put on the most meets in my area and I enjoy lifting with them.
I have to echo this. We had the exact same experience last week at an SPF meet near my place.

[KyleMask]

And can anybody identify that judge on the left side of the screen during squats and deadlifts in my video? One of the all-time greats.

[KyleMask]

Much like this guy I ran across at my local YMCA:

2178

[sking1001]

Be scary competing against you at 181! Strong stuff, dude.

Great story, and fantastic triumph...congratulations!

[KyleMask]

Be scary competing against you at 181! Strong stuff, dude.

Great story, and fantastic triumph...congratulations!
You'll whoop my ass soon, man. I am getting old and don't think I have much progress left to make without gaining bunches of weight.

[KyleMask]

1st workout back since the meet

5/26

Paused Front Squat up to 315x2, then 135 2x5
Bench 275 3x5
Chest supported machine rows 3x10
Abs 3x10
1 hr of tennis

--Took it pretty easy on everything except the paused front squats, which I think were a PR for a double.

[KyleMask]

5/29 (1st real squat workout back since the meet)

Squat 365x5,5,8 (rep PR on last set, probably left 2 in the tank; but it was a rep PR, so no sense in blowing my load for the week)
Press 185 3x5 (1st time doing this in a while. Felt fairly strong considering)
Pullups bwx5, bw+30x5,5,6 (nothing hard here. again, just kind of easing into it)

--Pretty good day. The next two weeks are going to be hectic. I'm moving, and then I'm going to Cinci to watch some baseball games. In 3 weeks I hope to be on my regular workout schedule. I can post my programming plan if anybody cares to take a look. If not, I won't, cuz that's just mo fuckin work for me.

[KyleMask]

A little behind here between moving and being swamped at work.
6/1
Deadlift 525x5 (Rep PR and pretty easy. Definitely had 1 left in the tank, small chance I had 2 left in the tank)
Snatch grip deadlift 315 2x5
BB row 315 2x5

That was all I had time for. Deadlifts felt great for pulling only 13 days after my meet. I generally prefer 3 weeks off pulls after a meet or strongman contest, but it was either deadlift on this day or wait a really long time to pull. Going to do a combined squat/bench workout either tomorrow or Thursday and then get on my regular schedule this coming Monday.

[KyleMask]

6/6
Squat 370x5,5,8 (rep PR)
Rushed for time. Had to get to my buddy's birthday party.

6/7
Bench 275x3,3,3,3,3,5
Db row 120 3x10

[swilczewski]

6/6
Squat 370x5,5,8 (rep PR)
Rushed for time. Had to get to my buddy's birthday party.

6/7
Bench 275x3,3,3,3,3,5
Db row 120 3x10

I was doing some soul searching today. I've often wondered how strong I'm truly capable of being. I train pretty hard, but my lifestyle is pretty ridiculous outside of training. I drink HEAVILY 5-7 days a week and have been doing so for about 10 years. A typical diet day for me looks like this:
7am 50g protein shake and banana (I skip this meal about half the time)
11am 4 pints of beer, some pub grub like fish and chips or a burger (on days I squat and deadlift I skip the beer at lunch. On bench day today, however, I'd already had 4 pints when I got to the gym)
5:30pm 8 oz beef or chicken, some rice or potatoes, a couple of vegetables
Then I go out and have at least 8-10 beers and a couple of shots until I go to sleep, which usually happens about 12am.
Then I sleep from about 12am to 6am on a GOOD night, but usually it's more like 12am to 5am.

Despite doing this shit, I can pull 600+ drug free at under 200 bw and maintain about 20% bodyfat. So today I got to wondering how strong I would be if I ate right, didn't drink much, and slept like a normal person. I concluded I will never find out because deep down I really don't give a shit.

There's more to life than lifting man. Cheers.

[KyleMask]

6/12

Deadlift 545x4 (rep PR and easy. Exactly what I was shooting for this to feel like today. Had at least one rep left in the tank, maybe could have grinded two)
Snatch grip deadlift 225x5, 315x5, 405x5
Bench 285x3,3,3,3,4 (had another rep left in the tank on last set)
Pullups bw+30 3x6
Hill Sprints 6x50 yards at about 85% (haven't run in a long time but going to start back. Need to lose 10 lbs)

--Great workout. Pulls felt great.

[sking1001]

I guess I need to start drinking a LOT more! I knew you were damn strong but didn't know the secret was beer.

Awesome that you dominated your purple belt belt friend, haha. Loved that story!

_________
I'm in my phone, so gift my a break.

[KyleMask]

Yeah, I don't know why anyone in that sport wouldn't lift. All other things equal, the stronger guy wins every time; and sometimes the stronger, less skilled guy wins.

6/15
Squat 375x5,5,8 (1 rep left in tank, hard as fuck tho)
Press 190x3,3,4
db row 120x20
chest supported machine row 2x6
abs 3x10

--Good workout today. The last set of squats was tough. My spinal erectors are still worn out from deadlifts on Tuesday, so I had a hell of a time holding my back in extension today. Still, I held strong through the reps, but my back is trashed right now.

[KyleMask]

6/18
Speed deadlift 315+150 lbs bands 6x2
Paused Front Squat 275 3x3
Abs 3x10

[KyleMask]

6/19
Bench 295 4x3, 225x12
Pullups bw+30x7,7,6

[KyleMask]

6/21
Squat 380x5,5,8 (rep PR on last set. HARD. AS. FUCK. Form held up well through the first 7 reps, but I completely lost my arch and had to do a round back GM on the last set. Oh well, still would have passed in a meet lol. Going to move to 5,5,7 next week w/ 385)
ABS 3x10
Ran 3/10 of a mile at 8mph, cardio muthafucka

[swilczewski]

6/21
Squat 380x5,5,8 (rep PR on last set. HARD. AS. FUCK. Form held up well through the first 7 reps, but I completely lost my arch and had to do a round back GM on the last set. Oh well, still would have passed in a meet lol. Going to move to 5,5,7 next week w/ 385)
ABS 3x10
Ran 3/10 of a mile at 8mph, cardio muthafucka

Congrats on the squat PR and showing your mma buddy what's up...those mma guys never seem to learn.

[KyleMask]

I respect the elite MMA guys, but all the retards trying to be fighters now gets on my nerves.

6/23
Press 195 3x3, 135x10
Pullups bw+35x5,5,6
Curls 95 4x5
Pushups 2x30 (just to get a pump before i hit the pool lol)


6/25
Deadlift 565x3 (10 lb PR! Tough lift) Snatch grip deadlift 225x5, 315x5, 405x5, 460x3
Abs 3x10

--Two pretty good workouts Saturday and today.

[KyleMask]

6/26
Bench 305x3 (was supposed to do 3x3, but one set was all i had), 225 3x5
T-bar row 4x5
Db curl 2x10

--Well, this was the first bad workout I've had in a while, so that's not terrible. My body was telling me in warmups to take a deload on bench, but I didn't listen until after the 1st set. These days happen. Try again next week.

[KyleMask]

6/28
Squat 385x5,5,7 (tough but probably 1 really hard rep left in the tank. Rep PR at 385)
Abs 3x10
Jogged a little, then ran 6 30yd sprints. Felt my hammy pop a little on the 6th but shut it down as soon as I felt the first tweek. I've pulled so many of these in my life it's no big deal. Probably won't even miss a weight workout. It's a small pull. Likely will avoid running for about 3 weeks tho. Pretty good day on squats.

[KyleMask]

7/3
Benchxdidn't happen.

.

[swilczewski]

That really fuckimg sucks...I would complain to the owner.

[DRice311]

What a fucking moron. He didn't even say anything after almost killing you?

Btw- you have a strong ass deadlift man. Do you pull 600?

[KyleMask]

That really fuckimg sucks...I would complain to the owner.

I reckon I'll just find a new place to train since they've fucked up the benches. But even if the benches weren't fucked up, the spotter still would have fucked me up today and he doesn't work for the gym.

[KyleMask]

What a fucking moron. He didn't even say anything after almost killing you?

Btw- you have a strong ass deadlift man. Do you pull 600?

Dude, he just took off like a pussy. Yeah, I pulled 625 raw at 196 bw in my last meet about a month and a half ago. I think the meet video is in the journal a couple of pages back. I've also done 610 raw at 181, but that wasn't in a full meet.

[KyleMask]

7/5
Squat 390x5,5,6 (rep PR and had another left in the tank on the last set for sure. The hammy was talking to me a little, though, so I decided to call it quits before I tore the damn thing completely off. Will try 5,5,6 w/ 395 next week.)

Bench 275x3,3,5 (1 left in tank on last set. Just wanted to get in a little bench work since I basically haven't benched the last two weeks. Squats and deadlifts are going great right now but bench isn't. Will probably just start my bench training cycle over next week.)

Pullups bw+35 3x6

--Good day. Not sure how that happened. Not sure how the hammy will affect pulls on Monday. Might need a light day w/ something like 315 for 3x10 on Monday's deadlifts and hold off on 585x2 until the following week.

[KyleMask]

7/9

Deadlift 405 5x2, 225 3x10
Abs 3x12

--Hamstring still wasn't ready to go today. The 405 pulls weren't even speed pulls because I kind of had to baby the weight off the ground. So 585x2 will have to wait until next Monday. I should be good to go by then.

[KyleMask]

7/10
Bench 275x4,4,4,4,5 (1 rep in tank on last set)
DB row 120 4x10
DB curl 45 4x5

--Felt pretty good today.

[KyleMask]

7/12
Squat 395x5,5,6 (Rep PR! Possibly 1 grinder left in the tank. Squat is really starting to come around for me.)
Paused Front Squat 225 2x5
Abs 2x10

--Excellent day.

[KyleMask]

7/14
Press 200x3 (PR), 165 3x5
Curls 100 4x5

7/16
Deadlift - warmed up to 495 and then shut it down because I'm sick and 495 felt like 600 today. Hopefully I'll be able to pull something heavy later this week. I have to pull heavy this week, even if it means taking a deload week on squats.

[swilczewski]

Congrats on the press PR and sorry to hear about your pulling woes...it will pass.

[KyleMask]

Thanks. At least squats are going well. I'm sure my pull has not gotten any weaker. I just can't demonstrate my strength right now due to hamstring, illness, etc. Hopefully Thursday.

[KyleMask]

7/18 FINALLY

Deadlift up to 545x4 (tied my 4 rep PR from 6/12 earlier on this training cycle. Since I haven't pulled since 6/25 due to a hamstring pull, and since I was running 101 fever from Sunday night until yesterday morning, I was ecstatic with this performance today. Good shot I could have grinded out 1 more rep. The weight didn't move quite as easily as it did last month, but I will be right back where I was by my next workout. Decided not to try 585x2 today because, well, I hadn't pulled in nearly a month and didn't want anything THAT heavy.)

Squat (deload week) up to 365x1, 225 3x5

Snatch grip deadlifts 315 3x5

Abs 2x15

[swilczewski]

Nice fucking pulling.

[KyleMask]

Thanks man

[KyleMask]

7/19

Bench 285 4x4, 225x10
Pullups 2x10

7/21
Won an arm wrestling tournament at a party with a bunch of manual labor types Saturday night.

7/23
Speed pulls 335+150 in band tension 5x2
Paused front squat 275x5 (easy. Probably the most I've squatted for 5 on a front squat. I don't like doing reps on front squat.)
Absx20
jogged 1/3 mile

[swilczewski]

Solid lifting. I use to arm wrestle some but I have seen too many people completely wreck their shoulders while armwrestling all wasted. Sounds like you had a good time though, nothing like owning people that are bigger than you.

[KyleMask]

We actually did it before we got too drunk. That way nobody bitched about losing money, other people cheating, etc.

7/24
Bench 295 4x3, 225x12
DB row 120x15
Pullups bwx10, bw+20x5 (lats just told me to quit at this point)

Felt pretty good today. Looking forward to squats Thurs. w/ 400 for 3x5

[KyleMask]

7/26

Squat 400 3x5 (FUCK YES, pretty hard tho. Maybe had another rep left in the tank on the last set. Maybe not. Where do I go from here next week? Guess I got some planning to do.)
ABS 4 SETS

--Pretty good day today. We are starting to get some solid people at the gym where I train. One guy hit a 320 push press today very easily. He also benched 455x2 this week and squats and pulls around 6 raw at 240 bw. Then there's my new protege. We'll call him "Little Kyle." Little Kyle weighs about 175 at 5'8" and just turned 18. He's built just fucking like me and has all the athleticism I had at an early age but without the years of idiocy. Will be interesting to see what he can achieve with my guidance.

[DRice311]

Nice work man. 3x5@400 is some pretty solid lifting.

And deadlifting well over 400 at 18 and 175 is pretty damn strong. I started really lifting around 30. What I would give to go back and slap some sense into the 18-20 yr old me.

[sking1001]

What I would give to go back and slap some sense into the 18-20 yr old me.

+1,000,000

[KyleMask]

Thanks, DRice.
7/28
Press 205x1, 155x5,5,8 (just getting in some work. Hadn't pressed in a while)
I think that's all I did. I really don't remember. I just remember I was sweating way too much for having done so little work.

7/31
Deadlift up to 585x2 (PR, and felt easier than 580x2 did in May. This should put me around 620 on a stiff bar and 635 or so on one of those whippy ones they use at the meets I do)

Power cleans 135 3x5 (just trying to losen up the back, which felt trashed after deadlifts. Any heavier assistance work was out of the question.)

Bench 305 2x3 (wanted a 3rd set of 3 but it just wasn't there. Still a PR for 2 sets), then did 245x10

Pullups bw+40 3x5

--Damn good day today. Stoked about my deadlift.

[DRice311]

Haha- that would explain why you haven't posted a log in like 5 days.

You have a beast ass deadlift man. I would love to be able to pull weight like that.

[KyleMask]

Yeah, sometimes I don't get on a computer for a while. I don't own one, and I didn't own a tv until a year ago.

You'll be pulling more than I can, probably sooner than later. You look to be a little more athletic than I am based on what I've seen from your videos and we have pretty similar levers.

[KyleMask]

8/2

Squat up to 405x5

Press 190 3x3, 155x10

Pullups 4x10

--I decided to go to the gym, squat 405x5 today, and stop. This was for 2 reasons: (1) I just pulled 585x2 two days ago. Normally I would have another day or two of rest before I squat, but family obligations don't make that possible this week. To sum up this point, I was NOT recovered well enough to really squat. (2) I have a gimpy low back and left hip flexor right now, probably an artifact of the pulled hamstring I've been operating with the last month. Squats didn't feel good today, and I knew they wouldn't. Next week I will take 405 on fresh legs and see how many reps I can get (trying to leave one in the tank). Would like 6. Then I'll drop the weight to 355 or so and do 2-3 sets of 5 for some volume, kind of like I think I've seen Andy do on this site.

So, I didn't get much of a squat workout in this week, but I still did enough probably to stave off weakness. On the bright side, I set a deadlift PR for 585x2 and successfully completed this deadlift training cycle without a miss (I only pull maxes off the floor at meets, so 2's are as heavy as I go in training). Presses also went well today. Looking forward to seeing how squats go next week on fresh legs.

[sking1001]

I can post my programming plan if anybody cares to take a look. If not, I won't, cuz that's just mo fuckin work for me.

I was going to ask, but thought I would search your log first, haha. I'm interested.

[KyleMask]

Basically it looks like this, Steve:

Monday: Deadlifts. Heavy deadlifts every other week. I usually just pick a weight and go for a rep PR (NEVER using anything I can do for more than 6 reps or so. My deadlift plummets if I don't pull something 85% of my max or heavier every other week). This cycle I did something a little different. I picked a PR weight for 5 reps, then 2 weeks later hit a 4 rep PR, then 2 weeks later hit a 3 rep PR, then 2 weeks later hit a 2 rep PR. Now I will take 2-3 weeks away from deadlifts and start a new cycle w/ 5 reps 5 lbs over where I started the previous cycle. This plan got a little thrown off by a pulled hamstring this cycle, but essentially I hit the following lifts: 525x5, 545x4, 565x3, 585x2. Next cycle I prob will do 530x5, 550x4, 570x3, 590x2. For assistance after heavy pulls I do either snatch grip deadlifts or sumo deadlifts, working up to a heavy set of 3-5 reps (something like snatch grip pulls 225x5, 315x5, 405x5, 425x3, which gives me some volume). Every other week when I don't pull heavy, I do speed pulls w/ about 55-60% of my max plus 150 in band tension at the top for 6 sets of 2, followed by paused front squats (just pick a weight and work up to a rep PR). I feel like these help me at the bottom of the deadlift.

Tuesday: Bench, I added about 20 lbs to my bench in 2 training cycles doing the following (although now I'm regressing): Week 1 6 sets of 3 (I just pick a weight I can do 1 set of 6-7 with), Week 2 5 sets of 3 w/ 10 lbs more, Week 3 4 sets of 3 w/ 10 lbs more than the previous week (start adding in a back off set or two of 8-10 reps this week for extra volume), Week 4 3 sets of 3 w/ 10 lbs more than the previous week plus back off set(s), Week 5 3-4 sets of 2 w/ 10 lbs more than the previous week plus back off sets, Week 6 2x2 w/ hopefully 10 lbs more than the previous week, Week 7 hit a 5-10 lb bench PR

Thursday - Squats. I start a training cycle with a weight that I think I can do for 5,5,8-9 (started with 365x5,5,8 this cycle). The last rep of the last set should be difficult, but I should leave one really tough rep in the tank. I add five pounds a week, always shooting for a rep PR on the 3rd set with a given weight. Eventually I work my way down to 3 sets of 5 (ended up at 400 for 3x5 this cycle). This takes me to where I am now. I will be hitting a top set of 5, adding 5 lbs/week, then doing a few back off sets of 5 for some volume with a weight close to where I started the cycle. Once 5 reps gets too hard, I move to a heavy set of 3 and keep doing my back off sets for volume. Once 3 reps get too hard, I go to singles for a few weeks and keep doing my back off sets for volume. Once I hit a new max, I'll start the next cycle 10 lbs over where I began the previous cycle.

Presses, I just do what I feel like. I haven't really been trying to progress them. But I ought to.

[KyleMask]

8/7

Bench up to 315x2. Was supposed to be 3x2 and I just had nothing today. Stopped after 1 set. I know what's wrong. First, I haven't been doing enough work. I need to stop doing 3's every week. It worked for 2 training cycles and worked well, but now I need more reps. Second, I have lost a lot of muscle from my chest and shoulders in the last few months and deposited it on my belly. My squat and deadlift are doing great. Don't need to revamp anything there. But I've got to put on some muscle. I am about the least jacked 198 lb lifter through the chest, shoulders, and arms I see when I attend meets. My back and hips are pretty jacked, but I don't have the muscle mass to lift much weight on the bench. So, I will be easing off the heavy weights on bench for a while, instead opting for more reps and more assistance work. I hope this will pack some muscle on my shoulder girdle and eventually help me lift bigger poundages. To that end...

Incline Db bench 90x10, 95x8, 100x6

Pullups bw+ 40 2x6, bwx10

Curls 105 3x6

--Prob will just handle like 250 for 3x8-10 on bench next week and build from there. But every week I will hit a semi-heavy (300ish) bench before I start the volume work just to ensure I don't become more of a pussy at singles.. Definitely will be doing a shitload more assistance work for upper body. I basically do none now other than lat work.

[sking1001]

I would love to add 20 pounds to my bench. Sounds like you know yourself very well through a good deal of experience. I've thought about focusing on 1 lift per day like 5/3/1 sometime, but I'm afraid of only squatting and benching once per week. I'm about 9 weeks out from my next meet, so I'm thinking about ending this cycle early so I can plan things a little better.

Thanks for sharing.

[KyleMask]

I honestly spend maybe 1 hr per year planning my training. I don't enjoy training, and I don't enjoy thinking about training or programming. I just do it because I don't want to be a weak bitch. I think a lot of people spend too much time thinking about trivial details when it comes to programming. I will say that, although 5/3/1 didn't work for me, training each lift 1 day per week has worked fine. The key is to make sure that volume is high enough each day.

8/9
Squat 405x6 (PR! hard), 345 2x5
Press 165x8,8,7 (FUCK, WEAK)
Pullups 3x10
Abs 4x5


The squat was very tough, but I probably could have done one more if someone had a gun to my head. I unracked it unevenly and didn't notice until I came up corkscrewed with the 1st rep. But no point in re-racking. Shit like this happens in meets, too. Might as well learn to deal with it in training. Fortunately I have the strength from years of strongman training to power through shit like this. My friend said the reps were all two inches or so below parallel and I kept my arch well (I have a tendency to GM stuff when I get tired). Pretty happy with this squat.

[Tom Narvaez]

Thanks for sharing your approach to programming, man.

[KyleMask]

No problem, Tom. I obsessed about this stuff from the time I was 15 until I was about 18 or 19. I read everything I could about great lifters and different kinds of programming. And finally I recognized a trend: most of the great American powerlifters and strongmen use ridiculously simple programming. Obviously, the eastern Europeans use much more complex methodologies. And they work. But we have produced Ed Coan, Bill Kazmaier, Jon Kuc, etc. I concluded that any *reasonable* plan will produce pretty much the same results as any other, provided the lifter works hard.

8/14

Bench 245x8,8,10 (pretty easy, even the last set)
Pullups bw+45 3x5
Incline dumbbell bench 90 3x10
One arm dumbbell row 120 2x15

--Skipped pulls yesterday. I had only been planning to do speed pulls anyway, but my back has felt a little beat up and I think the best thing is to rest it for squats Thursday and then a 530x5 deadlift next Monday. Bench felt pretty good today. I stayed a little lighter than I originally planned b/c my sleep last night literally was this: fell asleep at 10:49 pm, woke up at 11:43 pm. Yeah, not quite an hour.

[swilczewski]

Basically it looks like this, Steve:

Monday: Deadlifts. Heavy deadlifts every other week. I usually just pick a weight and go for a rep PR (NEVER using anything I can do for more than 6 reps or so. My deadlift plummets if I don't pull something 85% of my max or heavier every other week). This cycle I did something a little different. I picked a PR weight for 5 reps, then 2 weeks later hit a 4 rep PR, then 2 weeks later hit a 3 rep PR, then 2 weeks later hit a 2 rep PR. Now I will take 2-3 weeks away from deadlifts and start a new cycle w/ 5 reps 5 lbs over where I started the previous cycle. This plan got a little thrown off by a pulled hamstring this cycle, but essentially I hit the following lifts: 525x5, 545x4, 565x3, 585x2. Next cycle I prob will do 530x5, 550x4, 570x3, 590x2. For assistance after heavy pulls I do either snatch grip deadlifts or sumo deadlifts, working up to a heavy set of 3-5 reps (something like snatch grip pulls 225x5, 315x5, 405x5, 425x3, which gives me some volume). Every other week when I don't pull heavy, I do speed pulls w/ about 55-60% of my max plus 150 in band tension at the top for 6 sets of 2, followed by paused front squats (just pick a weight and work up to a rep PR). I feel like these help me at the bottom of the deadlift.

Tuesday: Bench, I added about 20 lbs to my bench in 2 training cycles doing the following (although now I'm regressing): Week 1 6 sets of 3 (I just pick a weight I can do 1 set of 6-7 with), Week 2 5 sets of 3 w/ 10 lbs more, Week 3 4 sets of 3 w/ 10 lbs more than the previous week (start adding in a back off set or two of 8-10 reps this week for extra volume), Week 4 3 sets of 3 w/ 10 lbs more than the previous week plus back off set(s), Week 5 3-4 sets of 2 w/ 10 lbs more than the previous week plus back off sets, Week 6 2x2 w/ hopefully 10 lbs more than the previous week, Week 7 hit a 5-10 lb bench PR

Thursday - Squats. I start a training cycle with a weight that I think I can do for 5,5,8-9 (started with 365x5,5,8 this cycle). The last rep of the last set should be difficult, but I should leave one really tough rep in the tank. I add five pounds a week, always shooting for a rep PR on the 3rd set with a given weight. Eventually I work my way down to 3 sets of 5 (ended up at 400 for 3x5 this cycle). This takes me to where I am now. I will be hitting a top set of 5, adding 5 lbs/week, then doing a few back off sets of 5 for some volume with a weight close to where I started the cycle. Once 5 reps gets too hard, I move to a heavy set of 3 and keep doing my back off sets for volume. Once 3 reps get too hard, I go to singles for a few weeks and keep doing my back off sets for volume. Once I hit a new max, I'll start the next cycle 10 lbs over where I began the previous cycle.

Presses, I just do what I feel like. I haven't really been trying to progress them. But I ought to.

Solid programming and training philosophy for sure. I'm probably going to have to try and run your deadlift regimen for a cycle or two, maybe my shit will finally start moving again.

[KyleMask]

I hope it works for you. Accumulating volume has never worked for me on the deadlift. I just have to hit a PR every 2 weeks or so for 1 set, then back off w/ some assistance work.

I'm about to get very serious about my training. I'm 30 years old and I'm tired of messing around with poor nutrition and poor sleep. It's time to see what I can do and quit wasting good years of my health giving half-assed effort. Will be getting that in order. In the meanwhile, my training will basically look like I outlined previously. Here will be my training days:

Tuesdays Deadlifts
Weds Benches
Fridays Squats
Saturdays Presses (going to start making some progress on these)

[KyleMask]

8/17

Squat 410x5 (ties PR, hard), 350 3x5
Deadlifts 225 2x5 (just to keep form tight until I pull heavy Tues)
Abs 3x10

--Pretty decent day. I had to use a skinny barbell with a lot of flex/spring to it for squats because nothing else was available. To hit my rep target with this thing truly was a miracle. Might stay at the same weight next week and shoot for 6 with my regular squat bar. But, all things considered, not a bad day.

Gym was pretty cool tonight for once. Guy working in on squats with me hit 405x2. A 165lb dude hit a 355x3 nice oly squat. He does crossfit but can C&J 305, so, yeah, he's def not weak. Then the dude who benches close to 5 raw was doing high rep LTEs with 225. Pretty much the whole gym watched that.

Oh yeah, will be in Atlanta for the Braves game tomorrow so I won't be training. After that, I don't foresee a reason to miss a session for a while.

[KyleMask]

8/21

Deadlift 530x5 (5 lb PR for 5 reps. Very, very difficult lift)
Sumo deadlift 315 3x10
Ab pulldowns 3x10

--Good day today. The 530x5 was super hard, but for not having pulled in 3 weeks and for this being the beginning of a new training cycle, I am pleased.

[swilczewski]

Solid pulling, congrats on the PR.

[KyleMask]

thanks, man.

8/22
Bench 250x8,8,10
Pullups bw+45x5, bw 2x10 (back was just too worn out from deadlifts yesterday to do much here)
Incline DB press 90's 4x10
Cable row (light) 2x10

--Pretty good day on bench.

[KyleMask]

8/24
Squat 415x5 (PR for 5 reps), 350 3x5
Abs 3x10

--Good day. Weight was under 200 for the first time in a long time this morning--199. The 415x5 was hard as hell. Definitely nothing else in the tank, but no harder than 410x5 was last week. And given how wrecked my spinal erectors were today from Tuesday's deadlifts, I'm fairly pleased with this week. The backoff sets w/ 350 were easier this week. I'm not decided on what I'll be squatting next week. Might go to 3x3 and then a couple of backoff sets of 5. Might just hit 420x4 and then 3 backoff sets of 5.

[KyleMask]

8/25
Press 170x6,6,6,7
Db row 120x20
Tbar row 3x10
Curls 105x8,8,6 (gassed, very short rest periods)

[DRice311]

Kyle - you are a strong ass dude man. You are under 200 now? f' me. We are close to being the same weight. Nice job with the squats, and of course - sick job with the pulling. You just pulled close to my 1rm for 5.

[KyleMask]

Thanks, but I think you can prob bench my 1rm for 5. Now if we could just use either of our squats, your bench, and my pull, we would have a raw elite total lol.

I bet you can pull a lot more than you realize, though. If someone loaded a bar up to 600 and yelled at you, I bet you would get it.

[KyleMask]

8/28

Speed deadlift 325+150 in band tension at the top - 6 sets of 2 on 1 min clock
Power cleans/reverse curls lol 225 for 5 singles, very easy but my technique is a joke, hence why i rarely do them
Paused front squat (just a long enough pause to come to a complete stop) 280x5 PR
Box jumps 6x2
Ab pulldowns 3x12

[KyleMask]

8/29

Bench 255x8,8,9

Pullups - bwx10, bw+45 2x5, bwx10

Incline db press 95's 3x10

cable row 3x10 (light)

--Pretty good day.

[KyleMask]

8/31

Squat 420 3x3, 350 2x5

Ab pulldowns 3x10

--Good day. I could have hit 420x5 on the first set, no doubt. Had one rep left in the tank on the 3rd set. This is a volume PR. If I can push this 3x3 up to 430 or 435, that will be great. This was one of the best squat workouts of my life. Everything moved well and I had a lot of energy.

[swilczewski]

Solid squatting man, keep pushing.

[KyleMask]

Would love to catch up with you on that lift :)

[KyleMask]

9/1

Press 175 5x6
Db row 120x21
T bar row 4x6
BB curls 105 3x8
Db curls 50 2x5

-Pretty solid day. Lots of pressing volume for my gimpy shoulder.

[KyleMask]

9/4 bw hovering right around 200 this morning

Deadlift 550x4 (4 rep PR!, hard, couldn't have done another rep, but easier than 545x4 was last time)

4" deficit deadlift (double overhand grip) 315 3x5 (just keeping it light, haven't done these in a while and my back was talking to me by this point)

Some planks, then ab pulldowns 3x15

--Very solid day. Probably one of the best deadlift days I've ever had. The first 3 reps were super fast. I actually was a little surprised how much the 4th one slowed down, given the speed of the first 3.

[KyleMask]

9/5

Bench 260 3x8
Pullups 2x10
Incline Db press 95's 3x11
Pullups 2x10
Cable row 3x10

--Ok day. Left pec felt like crap tho. Will drop to 3x6,6,AMRAP next week.

[Patrick Stroup]

Shit man, solid work.

How do you program your squat and dead?

[KyleMask]

Thanks, Patrick. I have a basic outline of my squat and deadlift programming at the very bottom of page 11 of this thread. The days of the week I train on have changed, but the programming for the squat and deadlift is the same.

[Patrick Stroup]

Basically it looks like this, Steve:

Monday: Deadlifts. Heavy deadlifts every other week. I usually just pick a weight and go for a rep PR (NEVER using anything I can do for more than 6 reps or so. My deadlift plummets if I don't pull something 85% of my max or heavier every other week). This cycle I did something a little different. I picked a PR weight for 5 reps, then 2 weeks later hit a 4 rep PR, then 2 weeks later hit a 3 rep PR, then 2 weeks later hit a 2 rep PR. Now I will take 2-3 weeks away from deadlifts and start a new cycle w/ 5 reps 5 lbs over where I started the previous cycle. This plan got a little thrown off by a pulled hamstring this cycle, but essentially I hit the following lifts: 525x5, 545x4, 565x3, 585x2. Next cycle I prob will do 530x5, 550x4, 570x3, 590x2. For assistance after heavy pulls I do either snatch grip deadlifts or sumo deadlifts, working up to a heavy set of 3-5 reps (something like snatch grip pulls 225x5, 315x5, 405x5, 425x3, which gives me some volume). Every other week when I don't pull heavy, I do speed pulls w/ about 55-60% of my max plus 150 in band tension at the top for 6 sets of 2, followed by paused front squats (just pick a weight and work up to a rep PR). I feel like these help me at the bottom of the deadlift.

Tuesday: Bench, I added about 20 lbs to my bench in 2 training cycles doing the following (although now I'm regressing): Week 1 6 sets of 3 (I just pick a weight I can do 1 set of 6-7 with), Week 2 5 sets of 3 w/ 10 lbs more, Week 3 4 sets of 3 w/ 10 lbs more than the previous week (start adding in a back off set or two of 8-10 reps this week for extra volume), Week 4 3 sets of 3 w/ 10 lbs more than the previous week plus back off set(s), Week 5 3-4 sets of 2 w/ 10 lbs more than the previous week plus back off sets, Week 6 2x2 w/ hopefully 10 lbs more than the previous week, Week 7 hit a 5-10 lb bench PR

Thursday - Squats. I start a training cycle with a weight that I think I can do for 5,5,8-9 (started with 365x5,5,8 this cycle). The last rep of the last set should be difficult, but I should leave one really tough rep in the tank. I add five pounds a week, always shooting for a rep PR on the 3rd set with a given weight. Eventually I work my way down to 3 sets of 5 (ended up at 400 for 3x5 this cycle). This takes me to where I am now. I will be hitting a top set of 5, adding 5 lbs/week, then doing a few back off sets of 5 for some volume with a weight close to where I started the cycle. Once 5 reps gets too hard, I move to a heavy set of 3 and keep doing my back off sets for volume. Once 3 reps get too hard, I go to singles for a few weeks and keep doing my back off sets for volume. Once I hit a new max, I'll start the next cycle 10 lbs over where I began the previous cycle.

Presses, I just do what I feel like. I haven't really been trying to progress them. But I ought to.

Bump for anyone else who is interested. I like the half periodized half linear progression over long term deal. Especially on the deads. Might try that sometime.

[KyleMask]

9/7

Squat 425 3x3, 350 2x6
Abs 4x10

--Pretty good day. The first set of 3 with 425 was surprisingly easy. The last one was surprisingly hard. I think next week will be easier since I won't be pulling heavy 3 days prior to squat day.

[KyleMask]

9/8

Press 180 5x5
DB row 120x22
T bar row 3x8
Curls 105x10,9

[swilczewski]

Solid training, especially the squats and presses.

[KyleMask]

Thanks, but I'm partial to my curls and T-bar rows haha.

9/11
Speed deadlift 325+150 band tension 8x2
Paused front squat 285 3x3
Box jumps 8x2
Abs 3x10

--Speed pulls felt good. I felt like an old man on everything else, especially the jumps.

[KyleMask]

9/12
Bench 265x6,6,8
Pullups bw+50 2x5, bwx10
Decline press 225x15
Cable row 3x10

[KyleMask]

9/14
Squat 430 3x3 (PR even for 1 set of 3. very happy to get 3 sets), 355 2x5
Ab pulldowns 3x15

--Best squat day I've ever had. Surprised since I had to wake up at 4:30am to take my parents to the airport and consequently felt like a zombie all day.

[KyleMask]

9/15
Press 185x3,3,3,3,5
Db row 120x23
T bar rows 3x8
Pulldowns (heavy)x10,6

--Taking a deload next week on bench and press. My shoulders aren't working.

[KyleMask]

9/18
Deadlift 570x3 (5 lb PR for triple!)
4" deficit deadlift 315x5, 405x5, 455x5
Ab pulldowns 4x10

--Good day. 570x3 was difficult. Couldn't have done another rep, but it was a little easier than 565x3 last training cycle. Deficits felt really solid. 455x5 was probably an RPE of about 7.5.

[KyleMask]

9/19 DELOAD
Bench 135 2x10 (even this hurt)
Pullups bw+50 2x5, bw 2x8
Db hammer curls 40's 3x10
Cable row 4x10

--Might take a deload on squats on Friday as well. Probably won't even go to the gym Saturday for press deload day. I don't see the point of driving all the way there to press like 95 lbs for a few sets.

[sking1001]

Congrats on the PR's as of late! Nice work, harry twin, haha..

[swilczewski]

Grats on the squat and deadlift PRs. Get your shit healed up and keep crushing the weights.

[KyleMask]

Thanks, fellas. Just going to skip press tomorrow and see how the shoulders feel next Wed.

9/21
Squat 435x3,3. 355x5,5,5
Ab pulldowns 3x12

--Good day. I had planned a deload for squats, but the weights were moving well in warmups and I don't deload when that is happening. I adjusted to plan to just hit 2 triples with 435. Would have been a PR even for 1 set. The first set moved pretty well. The second set was very difficult.

[KyleMask]

9/25
Speed deadlift 325+150 band tension 8x2
Paused front squats 315x1,1,1
Rack pulls 315x5, 405x5, 495x5 (don't really care for these and didn't go heavy. was just testing this setup in the rack with a friend)
Abs 3 sets

--Speed pulls felt fast today. My head wasn't really in the rest of the workout.

[KyleMask]

9/26
Bench 270 3x6 (Difficult), 300 (paused) x 1,1,1
Pullups 5x10
Cable row 3x10

--Ok, over the last month or two I've learned some things I already knew:
(1) I CANNOT do assistance work for the bench or press other than lat work. My shoulders are too screwed up from boxing and baseball injuries, and stuff like declines, incline db press, etc. hurts my shoulders and ultimately detracts from my strengthening the competitive lifts.
(2) I MUST pause all of my benches. I had been doing this for years but quit recently. As a result, my bench has regressed.
(3) I MUST handle heavy weights on bench or some bench variation such as floor presses or rack presses at least every other week. Again, I haven't felt a heavy weight in over a month and I am weaker as a result.

With these things said, does anyone have any bench programming advice? Or even want to program my bench for me lol? My squat and deadlift are doing great, but bench is really going in the crapper despite my eating right, sleeping right, and working hard the last 5 weeks or so.

[KyleMask]

9/28
Squat 440x3 (PR Triple), 365x6,6
Press 190x3,3,4; 135x10
Db row 120x25

--Had to combine Fri and Sat workouts due to weekend travel.

[KyleMask]

10/2
Deadlift 590x2 (5 lb PR double)
4" Deficit Deadlift 315x5, 405x5, 475x5
Ab pulldowns 3x15

--Very good day. I could tell it would be good during warmups. Couldn't have done another rep with 590, but it wasn't an absolute grinder either. Probably a RPE of 9.5. Prob had 2-3 reps left in the tank on the 475x5 deficit deadlift. Today finishes up this deadlift training cycle. Might run a cycle of deficit deadlifts next b/c I think I need a little change of pace in order to keep progressing. But I might change my mind. Anyway, no heavy pulls for 2 weeks. Going to enjoy it.

[DRice311]

9/26
Bench 270 3x6 (Difficult), 300 (paused) x 1,1,1
Pullups 5x10
Cable row 3x10

--Ok, over the last month or two I've learned some things I already knew:
(1) I CANNOT do assistance work for the bench or press other than lat work. My shoulders are too screwed up from boxing and baseball injuries, and stuff like declines, incline db press, etc. hurts my shoulders and ultimately detracts from my strengthening the competitive lifts.
(2) I MUST pause all of my benches. I had been doing this for years but quit recently. As a result, my bench has regressed.
(3) I MUST handle heavy weights on bench or some bench variation such as floor presses or rack presses at least every other week. Again, I haven't felt a heavy weight in over a month and I am weaker as a result.

With these things said, does anyone have any bench programming advice? Or even want to program my bench for me lol? My squat and deadlift are doing great, but bench is really going in the crapper despite my eating right, sleeping right, and working hard the last 5 weeks or so.

Bench can be a real tricky lift. When I first put it on a structured dedicated program (5/3/1) - it absolutely took off. For the last 6 months or so it has come to a hault and progress has been much more difficult to come by. I think your thoughts are right on track - train with a pause to work on your explosion out of the hole, and increase your frequency. I personally might try incorporating a little more volume. I am now experimenting with some speed work hoping it will help, but my gym isn't really set up for me to be able to do accomidating resistance, so I am a little skeptical at how effective it is going to be for me. I know you said you can't do assistance work, but I would encourage you to find things that won't bother your shoulders as much. One thing I love is weighted dips. A guy in my gym, who has a huuge bench, told me these were key in his set up. I have incorporated them from the beginning. Don't know how much they have helped, because its not like my bench wasn't progressing until I introduced them - but I will probably keep them in there for the foreseeable future. I also love the rep PR nature of 5/3/1 and think it is perfect for bench - but again, that is just my opinion. Good luck man! The good news is your squat and your deadlift (especially) are so absolutely ridiculous that you dont really even need a big bench!

[swilczewski]

Awesome pulling, even the deficits sound brutal. Congrats on the PR.

[KyleMask]

Dana, I'd rather have your bench to go along with my squat and pull lol. As far as my work sets on bench, I'm already doing more volume than 5/3/1 prescribes. I just don't do as much assistance work. Is that what you mean by increasing my volume? Or do you think I actually need to do more work set volume? Also, do you think I should be benching twice per week, like a heavy day and a speed or light day?

I used to do dips, but since I've had my shoulder reconstructed I just can't do them. Fortunately, my buddy at the gym who can bench 455x2 might start training bench with me and telling me what to do lol. That might help more than anything.

10/3
Bench (paused) 305x1,1,1,2,2; 225 2x10
Pullups bwx5, bw+45x5, bw+55x5, bw+70x3
Cable row x10,8,6 (very heavy, using the stack by the last set)

[DRice311]

I've seen a lot of people have success benching 2x/week focusing on Dynamic and Max Effort. I personally have not gotten there yet. I was just referring to adding in additional volume through assistance, but looking at your 10/3 log, you might already be doing that - although I can't recall if I've seen that 2x10 before?

I am no programming expert, and I am an idiot when it comes to experimenting on myself because I will read about or hear about something, and rather than just changing 1 controlled variable at a time (diet tweek, rep scheme tweeks . . .etc), I'll change multiple things so it is hard to tell what is doing the trick and what isn't. I'm impatient.

I will say, I do a lot more volume than the basic 5/3/1 protocol as well. EX: on bench day, after my 5/3/1 sets - I will either do an 8x3 speed set round at 65% -or- a 1x6 at 75% followed by a 2x15 at 60% (I rotate on and off every other week). After this I will do a 3x10 Incline press with either a barbell at 55% or dumbells at 30% (each handle). So that is up to 60+ additional reps after my 5/3/1 work sets are done. I then follow that up with a 3x10 of weighted dips and a 3x10 of some kind of fly variation (more for the ladies then for strength)

[DRice311]

Also wanted to add, your bench is not bad. When you compare to your other lifts it looks behind, but that is only because your deadlift is very advanced.

[KyleMask]

Thanks for the ideas. I like the back off sets at the percentages and might try it.

As for my bench being behind, it definitely is. I'm probably about 20 lbs from a 500 lb squat, well over a 600 lb deadlift, but nowhere near a 400 lb bench.

[sking1001]

I totally agree with doing more paused work. I have the same thoughts since I've been pausing more in prep for a meet, but I think it needs to continue after. I'm totally in the same boat in that I can squat over 4, deadlift over 5, and can't bench 3. I'm going to really be focusing on my bench after the meet, so anything I learn I will share.

I wish I could help more. You've been so helpful to me.

[KyleMask]

I'll be glad to hear anything you learn. You're a good, hard-working lifter. It's easy to help people like that, although I haven't done anything other than make a few comments/suggestions.

Speaking of hard workers, I'm proud of 2 people whose programming I've been mostly in charge of: (1) my girlfriend hit her first 300 lb deadlift today after a little over one year of training. Then she followed it up by hitting 305. At a bodyweight of approx 138. (2) little Kyle (the 18 yr old, 180 lb kid I'm training) hit a 485 deadlift last week (30 lb PR), and in approx 2 months of training under my guidance/carrying my gym bag around for me/etc. his bench has gone from 215 for 1 tough set of 5 to 235x4,4,4, and 6 reps on the fourth and final set. He's also squatting 350 for triples.

[KyleMask]

10/5
Squat 445x3 (PR triple), 370x6,6,6
Press 195x3,3,4 (PR), 135x12
Ab pulldowns 3x10

[KyleMask]

10/9
Speed deadlift 325+150 band tension 8x2
Paused front squat 320x1,1,1
Ab pulldowns 3x10

Pulls were really fast today despite my having a cold.

[sking1001]

...despite my having a cold.
Seems to be a lot of that going around, but the strong guys just push through like it's nothing. Nice work!

[KyleMask]

Thanks. Yeah, my gf had one about a week ago and everyone at work around me has been sick. I knew it was just a matter of time. At least it's a mild one.

[KyleMask]

10/10
Bench (paused) 310x1,1,1,1,1; 225x12
Pullups bwx5, bw+45x5, bw+70x3, bw+90x2
One arm hammer row 4 plates per side 3x8

[KyleMask]

10/12
Squat 450x3 (PR triple, HARD), 370x6,6,6
Ab pulldowns 3x10

[KyleMask]

10/13
Press 200 3x3 (PR), 135x12
Db row 120x26
Floor Press 225 5x3
T-bar row 3x8

--Heavy pulls tomorrow. Prob will try 550x3 from a 4" deficit. Next meet is tentatively Jan 12.

[KyleMask]

10/16
4" deficit deadlift 550x3 (PR triple)
Sumo Deadlift 225x5, 315x5, 405x5, 475x6 (rep PR, 1-2 reps left in tank)
Abs 3x12, 2x10

--Deficits were a 10 lb PR over what I did from a 2.5" deficit about a year and a half ago before a meet where I pulled 610. H.O.L.Y. S.H.I.T. RPE 10. One of the 5 hardest lifts I've ever done. My best from the floor is 570x3. I didn't think this would be that much harder. Wrong. What a long pull...

[KyleMask]

10/17
Bench (paused) 315x1,1,1,1,1. 235 2x10
Pullups bw+45x5,5,5,6
Cable rows 3x10

[DRice311]

Reading about your deadlifts makes me want to punch you. j/k man - you would then proceed to stomp my face with your massive hamstrings.

All seriousness nice work brother. 550x3 from a 4" deficit? You are ridiculous with your pulls.

[KyleMask]

Thanks, but if you punched me first with your massive guns I'd be out like a light lol.

[KyleMask]

10/19
Squat 455x3 (PR triple, I don't know how I keep setting PRs every week, guess I'm still an intermediate squatter), 370x6,6,6
Abs 3x10

[KyleMask]

10/20
Press 205x3, 155x5,5,10
DB row 120x27
Pulldown 3x10

[KyleMask]

10/23
Speed deadlift 330+150 band tension 8x2
Front squat up to 335x1 (paused), 225x5
Abs 3x15

--Everything moved pretty well today.

[KyleMask]

10/24
Bench (paused) 320x1,1,1,1,1. 245 2x8.
Pullups bwx5, bw+45x5, bw+55x5, bw+70x4
Cable row 3x10

--Meet will actually be 2/3/13. Looking to go 1450+ raw @ 198.

[KyleMask]

10/26
Squat 460x3 (PR triple!), 370x6,6,6
Abs 3 sets of 35 total reps

--Hit my May meet 3rd attempt for a friggin triple today. Ecstatic with that. But it was HARD. Will be moving to either doubles or singles next week for a couple of weeks before starting my meet training cycle for the Feb meet.

[KyleMask]

460x3 squat @ 198 today:


http://www.youtube.com/watch?v=uJ1mB6JKHd4&feature=plcp

[Dwayne_KONG_Wint]

like!

Nice squatting!

[KyleMask]

Thanks, Kong!

[sking1001]

Solid indeed. Congrats (a little late) on that PR!!

[DRice311]

Fuck - you are down to 198???? When did that happen?

460x3 - kudos my friend.

1rm around 490-500?? add that to your 600lb+ sick deadlift

are you already at elite?

[KyleMask]

Thanks, ya'll. Dana, I haven't been above 205 or so since I started posting on this site. I generally weigh between 198-201 in the mornings. We'll find out my 1rm in Feb. I'd like to go 500+ on the squat and 630+ on deadlift. My shitty bench will probably keep me from elite, though. I think I'd have an easier time at 181, but I'm not sure I want to cut the weight.

[KyleMask]

10/30

4" deficit deadlift 570x2 (PR double. H.A.R.D.)
Sumo deadlift 225x5, 315x5, 405x5, 485x6 (rep PR, pretty hard, 1 rep in the tank)
Ab pulldowns 2x20

--Very happy to hit a PR today. This is just such a long pull. I played a softball tournament on Saturday and my hamstrings today were still feeling the effects of 20+ sprints. Everything was very difficult today and I felt like shit. But I'm happy with the results.

[sking1001]

I think I'd have an easier time at 181, but I'm not sure I want to cut the weight.

Uh oh...umm.....I'm sorry, the 181 class is full up..

You would be seriously scary at 181!

[KyleMask]

Uh oh...umm.....I'm sorry, the 181 class is full up..

You would be seriously scary at 181!

Thanks, but I don't think a 1450ish raw total at 181 would be too earth shattering.

[Jordan Feigenbaum]

Saw a 165lb dude squat 520, bench 335, and pull 675 raw at a meet this past weekend. Vashon Perryman (SP?) opened at raw nationals with a 630 pull in the 165 class.

Kyle, your lifts are damn impressive and I'm hoping you (and I, and Dana) can all total elite in the next year. On the other hand, the one thing I've taken away from all this is that there are some damn strong people out there and just when I think I'm onto something good I see something like this 165'er go and put out a stupid total like that! Keep up the good work nonetheless. I think 1500 is in the cards for you my man!

[KyleMask]

Saw a 165lb dude squat 520, bench 335, and pull 675 raw at a meet this past weekend. Vashon Perryman (SP?) opened at raw nationals with a 630 pull in the 165 class.

Kyle, your lifts are damn impressive and I'm hoping you (and I, and Dana) can all total elite in the next year. On the other hand, the one thing I've taken away from all this is that there are some damn strong people out there and just when I think I'm onto something good I see something like this 165'er go and put out a stupid total like that! Keep up the good work nonetheless. I think 1500 is in the cards for you my man!

Perryman is super impressive. I found his videos a few years ago on youtube before he became very well known and was amazed. But speaking of freaky 165lb'er squatting, have you seen this?

http://www.youtube.com/watch?v=FLqxisy7kCQ&list=UUoV69qTV3ZDuR8jxAuTaIJg&feature=player_embedded

Yeah, it would be cool if we could all total elite. I think we have good chances. I guess you'd need around 1400 and Dana and I would need around 1500.

[Jordan Feigenbaum]

Perryman is super impressive. I found his videos a few years ago on youtube before he became very well known and was amazed. But speaking of freaky 165lb'er squatting, have you seen this?

http://www.youtube.com/watch?v=FLqxisy7kCQ&list=UUoV69qTV3ZDuR8jxAuTaIJg&feature=player_embedded

Yeah, it would be cool if we could all total elite. I think we have good chances. I guess you'd need around 1400 and Dana and I would need around 1500.

Fuck. That's demoralizing. I guess he's probably 5'6 or so? Damn. I need 1398/635kg. Looking for 210SQ, 155BP, 270kg DL. That's + 10 on SQ and BP for my meet bests and 20 on the pull. Got some work to do!!!

[DRice311]

Damn- for some reason I thought you were way bigger than that, like 215-220. Now my deadlift and squat really feel like shit.

Do you find the deficits help? Do they mess with your setup/form for normal depth pulls?

[DRice311]

Thanks, ya'll. Dana, I haven't been above 205 or so since I started posting on this site. I generally weigh between 198-201 in the mornings. We'll find out my 1rm in Feb. I'd like to go 500+ on the squat and 630+ on deadlift. My shitty bench will probably keep me from elite, though. I think I'd have an easier time at 181, but I'm not sure I want to cut the weight.

If you can make the cut, and keep your squat and deadlift, you'd make elite with your warmup on bench.

[sking1001]

I suck.

[KyleMask]

Dana, I find that if I do deficits to the exclusion of pulls off the ground, I don't get immediate carryover when I switch back to pulls off the ground. That said, when I've done deficits to the exclusion of pulls off the ground in the past, usually about 3 workouts back into pulls off the ground, I've gained strength. What I'm experimenting with now is running a 6-8 week deficit deadlift cycle where I pull heavy deficits every other week. On weeks I don't pull heavy deficits, I do speed pulls with bands. I hope this will keep my setup and technique in good shape while allowing me to immediately transfer the deficit PRs into PRs from the regular height when I start those back.

Also, sometimes I just need a change of pace. I had been setting a lot of deadlift PRs doing what I had been doing, but the weights were getting very difficult and a stall was imminent. Just decided to change it up rather than stall.

Steve, I think you're a unique snowflake.

[KyleMask]

10/31
Bench (paused) 325x1,1,1. 250x6,6,6 (my Halloween rep scheme lol)
Pullups bwx5, bw+45x6,6,6 (Halloween rep scheme again), bwx5
Cable rows 3x10

--Felt lethargic but strong today.

[DRice311]

Dana, I find that if I do deficits to the exclusion of pulls off the ground, I don't get immediate carryover when I switch back to pulls off the ground. That said, when I've done deficits to the exclusion of pulls off the ground in the past, usually about 3 workouts back into pulls off the ground, I've gained strength. What I'm experimenting with now is running a 6-8 week deficit deadlift cycle where I pull heavy deficits every other week. On weeks I don't pull heavy deficits, I do speed pulls with bands. I hope this will keep my setup and technique in good shape while allowing me to immediately transfer the deficit PRs into PRs from the regular height when I start those back.

Also, sometimes I just need a change of pace. I had been setting a lot of deadlift PRs doing what I had been doing, but the weights were getting very difficult and a stall was imminent. Just decided to change it up rather than stall.

Steve, I think you're a unique snowflake.

Good stuff. Once my deadlift starts to stall, I will probably look to your log for a few pointers. Obviously you are doing something very right.

[KyleMask]

I think I could get you to 600 in 8 weeks. It's just a matter of handling heavier weights than 5/3/1 prescribes for a couple of months. Even watching your video of 500x5 today, I've never seen you really strain on a deadlift. I strain like hell every 2 weeks. I think you will pass me up pretty fast once you start working at a higher intensity.

That said, 5/3/1 is still getting you PRs. It might be cool to ride it out for as long as possible. But if you ever want any help with like an 8-12 week meet prep cycle, I'd be happy to lend suggestions.

[KyleMask]

11/2
1. Squat 465x2 (PR, could have done a 3rd. The guys were yelling at me to do a third. But I told myself before the workout that I was stopping at 2 no matter what today. Will ride 2's out for another 2 weeks or so.)
2. Back-off squat work 375x6,6,6
3. Ab pulldowns 3x15

--Good day

[KyleMask]

11/3
Press 210x2 (failed 3rd), 155x8,8,8
Db row 120x28
T-bar rows 3x8

[KyleMask]

11/6
Speed deadlift 330+150 band tension 8x2, 405+bandsx2
Paused front squat up to 335x1, 225x5
Ab pulldowns 3x12

[KyleMask]

11/7
Bench 275x3,3,3,3,3,3,3,6
Pullups bwx5, bw+45x6, bw+70x3, bw+90x2
T-bar row 3 platesx8, 4 platesx6,6

--Pretty good day. Meet is 13 weeks out. Running two 6 week bench cycles to prep. This is week 1 of the 1st cycle.

[KyleMask]

11/9
Squat 470x2 (PR double), 375x6,6,6
Ab pulldowns 3x15

--Good day.

[KyleMask]

11/10
Press 165x8,8,10
Db row 120x20
Cable row x 10,8,6

[KyleMask]

11/13
4" deficit deadlift - 590x1 (PR, easier than expected, too. Prob had 5-10 lbs in the tank)

Sumo deadlift - 225x5, 315x5, 405x5, 500x5 (rep PR, had another 2-3 reps in the tank somehow), 550x1 (just to see what it felt like, never gone this heavy on sumos before)

Ab pulldowns - 3x15

--Great day. Everything moved really, really well. I have a new training partner on squat and deadlift days. He will be competing raw at 242 in the Feb meet, so we are preparing for that. I'll be in the 198's. He squats mid-high 5's raw, benches mid 4's raw, and today he pulled 500x4. I'm stronger than him on deadlifts, but he's stronger than I am on squats, so we should be good competition for each other. We went head-to-head today: his conventional deadlifts vs my sumo deadlifts, and I edged him out by a rep. It was definitely nice to have some competition in the gym for once.

Also, I'm pretty sure I could pull close to 6 sumo if I ever went for it fresh. And if I trained it religiously, I'm pretty sure I could pull more sumo than conventional. But I'm not going to find out, because sumo is cheating in my book. I do like it for assistance work, though. Hits my glutes and hams really hard.

[KyleMask]

11/14
Bench (paused) 285x3,3,3,3,3,5, (not paused) 225x15
Pullups bwx15,15 (didn't do these weighted b/c i tweaked my biceps on deadlifts yesterday)
Cable row 3x10

--Pretty good day.

[KyleMask]

11/16
Squat 475x2 (PR, HARD), 375x6,6,8
Ab pulldowns 3x15

--Good one. Very happy with the PR, but this is as heavy as I'll go this training cycle. 2nd rep was a grinder. New training partner got 500x2 wrapped. Will take a deload week on squats on next week, which I haven't done in ages, then start a new cycle for the meet the week after.

[KyleMask]

11/20

Speed deadlift 335+150 band tension 8x2 (might have done 9 sets. lost count)
Bench (paused) 295x3, 315x3 (PR), 295x3,4. Back down set 225x10
Abs 3x15

--Only lifting twice this week and squats will be a deload on friday. I was supposed to do 4 sets with 295 today; however, the 1st set was so easy that I decided to hit a PR with 315. I don't know what got into me today but I felt amazing. Speed pulls were flying, too.

[sking1001]

I don't know what got into me today but I felt amazing. Speed pulls were flying, too.
Love days like this!

[KyleMask]

I don't have many like it. I'm pretty consistent. I never have very bad or very good days. I just kind of do what's expected.

[KyleMask]

11/23

Squat (DELOAD) 315x5,5,5
Press 185x6, 135x10,10
Paused Front Squat 135x5,5,5

--Meet training really kicks into gear next week. Tues will be deadlifts with 535x5, Wed bench with 305 for 3x3, and Fri squats with 405x5,5,AMRAP.

[DRice311]

Good stuff Kyle - not sure if you have mentioned it, but what are you aiming for at the meet? Are you going in at 198, or are you going to try to cut all the way down to 181?

[KyleMask]

I will stay at 198. I'd like 1475 but would prob have to go 9 for 9. I'd be happy with 1450. 1475+ would be icing on the cake.

[KyleMask]

11/27
Deadlift 535x5 (PR for 5 reps and a joke. Could have easily hit 7.)
Sumo deadlift 225x5, 315x5, 405x5, 505x5 (PR for 5 reps and a joke. Could have hit 7.)
Ab pulldowns 3x15

--Spectacular day. Last time I pulled 5's from the ground (on 8/21/12, so about 3 months ago), I hit 530x5 for an absolute grinder. Today's pull was stupid easy. Apparently my last training cycle of deficit deads alternated weekly with speed pulls from the ground worked very well and translated immediately into a bigger deadlift off the ground. Even though I was tempted to keep going for more reps with 535 after the 5th, I made myself shut it down. I have 9 weeks until the meet and there's no point in blowing my load on a lift. I'm just going to do what's scheduled. I think 650+ on the deadlift at 198 could go.

Also, my new training partner kicks ass. He hit 520x4 today for a PR, and it was easier than the 500x4 he hit 2 weeks ago. I finally have someone close to my strength with similar goals and who's also tough as hell, and it's great.

[Powerliftinggirl]

Nice job! Can't wait to see the vid of the meet. 650 would be sick!

[DRice311]

11/27
Deadlift 535x5 (PR for 5 reps and a joke. Could have easily hit 7.)
Sumo deadlift 225x5, 315x5, 405x5, 505x5 (PR for 5 reps and a joke. Could have hit 7.)
Ab pulldowns 3x15

--Spectacular day. Last time I pulled 5's from the ground (on 8/21/12, so about 3 months ago), I hit 530x5 for an absolute grinder. Today's pull was stupid easy. Apparently my last training cycle of deficit deads alternated weekly with speed pulls from the ground worked very well and translated immediately into a bigger deadlift off the ground. Even though I was tempted to keep going for more reps with 535 after the 5th, I made myself shut it down. I have 9 weeks until the meet and there's no point in blowing my load on a lift. I'm just going to do what's scheduled. I think 650+ on the deadlift at 198 could go.

Also, my new training partner kicks ass. He hit 520x4 today for a PR, and it was easier than the 500x4 he hit 2 weeks ago. I finally have someone close to my strength with similar goals and who's also tough as hell, and it's great.

Holy crap. Good shit man. 650 at 198 would be absolutely ridiculous. Like powerlifting girl said, be sure to tape it.

I'm sure you've mentioned it, but what meet are you doing?

[Patrick Stroup]

Damn brother, 5hunge+ for reps conventional then you turn around and do the same damn thing on Sumo. That shit's CRAZY.

Naice work.

[Jordan Feigenbaum]

706 is the all time raw record. I'm thinking you could get there. Keep killing it bromontana.

[KyleMask]

Thanks, ya'll.

Dana, I've enlisted my sister as the videographer. She took vids for me at my last meet in May. Hopefully she won't back out. It will be the SPF TN state meet on 2/2/13.

Jordan, is 706 the all time full meet raw record? I know George Herring has pulled more raw at 198 (like 750ish), but that was in a deadlift only meet. At any rate, I think 700 would be very difficult for me to ever achieve without chemical assistance, which I don't plan on. That said, I'll take it as heavy as I can naturally over the next few years and see where I end up.

[Jordan Feigenbaum]

Full meet USAPL American Record all-time. I'm sure there's others pulling more in DL only meets and untested meets, but USAPL is pretty safe bet that the lifters were at least clean at the time of the lift lol.

[KyleMask]

11/28
Bench (paused) 305 3x3, (not paused) 235x14
Pullups bwx5, bw+45x5, bw+50x5, bw+55x6
Machine rows 3x8

--Decent day. First time to get 305 for 3x3

[KyleMask]

11/30
Squat 405x5,5,7 (rep PR, 1 left in tank), back-down set 365x10
Ab pulldowns 3x15

--Good day. A hell of a lot more work than it looks like on paper. Wanted to puke after the 365x10 set.

[sking1001]

Looks like a hell of a lot on paper to me...or at least on my phone :-)

Nice work!

[KyleMask]

Thanks, Steve.

12/1
Press 170x8,8,8; 135x12
Db row 120x20
T-bar row 3x8

[KyleMask]

12/4
Speed deadlift 335+150 band tension 10x2
Ab pulldowns 3x18

[sking1001]

Hey Kyle....what bands do you used for that 150 band tension? Curious how you set them up too. I *think* mine (1 band) is around 90 pounds the way I have it setup, but I'm not really sure.

[KyleMask]

My method was not very scientific. I have the EFS short light bands, the kind you stand on. To measure, I hooked one end of the band around a dumbbell and held the other end in my hand at the top of my deadlift position. One band could barely break a 65lb dumbbell off the ground but not a 70. So two bands measured that way would break 130lbs off the ground. Then I estimated an extra 20lb since my foot is wider and closer to the ground than the dumbbell handle. All that having been said, I really don't care how much tension it is. I just care that it works.

12/5
Bench (paused) 315x2,2,2,3 (volume PR and 3 reps on the last set ties my rep PR for a single set), (not paused) 240x12
Pullups bwx15
Cable row 3x10

--Very good day

[KyleMask]

12/7
Squat 425x5,5,5 (Volume PR, but shitty)
Push Press 225x5
Biceps crap
Ab pulldowns 3x12

--Absolute shit workout. First one I've had in a long time, too. The 425 for 3x5 was supposed to be hard, like something I would not get another rep with on the last set. Well, it certainly was that. But there was not a single rep throughout the 3 sets that I was happy with. My technique was way, way off today and I had no hip drive. My training partner got 445 for 3x5 and it was equally hard, but at least his technique was good.

Did some push presses today because I'm opting out of tomorrow's normal press workout. I need the extra day of rest and my left IT band is bugging me.

[Callador]

Hey, a PR is a PR! :-)

What happened to your IT band?

[KyleMask]

Hey, a PR is a PR! :-)

What happened to your IT band?

I think it's just inflamed. It was last week's squat workout that did it. I wasn't having any problem prior to that. I didn't do any back-off sets today because of it.

[KyleMask]

12/11

Deadlift 555x4 (PR for 4 reps. EZ. Def had 1 rep left in the tank, prob 2 reps. Training partner thought I had 2-3 left, but no way I had 3 left)

Sumo deadlift 225x5, 315x5, 405x5, 510x5 (PR for 5 reps. Prob 2 reps left in the tank)

Ab pulldowns 3x15

--Great day. My deadlift is kicking ass right now. My old PR of 550x4 was a grinder. 555x4 flew up today. Unfortunately, I was the only one who didn't have my head up my ass today. My training partner totally Narvaezed his deadlift: 535 stayed stapled to the ground even though he pulled 520x4 two weeks ago. Little Kyle didn't do so hot either. Then I saw a guy load 95 lbs onto a barbell, set the barbell on the ground, and tell his wife he was going to teach her to "squat." He proceeded to deadlift the bar. Then she tried 95 but couldn't do it. So he put 65 on the bar for her. With one foot in front of the other, I shit you not, she picked up the bar several times--a perfect squat.

[Callador]

Grats on the new deadlift PR! You are really nailing those reps!

[KyleMask]

Thanks, Les. It's the only lift I'm good at, so I might as well try to get half of my total out of it lol.

[Callador]

Hell yeah! :-)

Your other lifts are really solid too. But you have the advantage that coming into the deadlift, you know what you got to hit to seal the deal.

[DRice311]

Kyle - you deadlift like a silverback gorilla. 555x4?? That is insane man.

You have a damn strong squat to. And if I had to pick 1 lift to destroy people in, it would be deadlift. In most comps, you are going to have such an advantage with this 1 lift, you almost don't even have to bench.

[KyleMask]

Me too. When I did strongman, the strongest deadlifters usually were the best strongmen. Good deadlifters are just better at picking up heavy odd shit and moving it than people who are good squatters/mediocre deadlifters. With a mid 4's squat and low 6's deadlift when I competed in strongman at 200 lbs bw, I beat a whole lot of guys with 5-6 squats who couldn't pull 6. If a guy couldn't pull at least close to 6 at 200 bw, I just didn't worry about him, no matter what he could squat.

Of course, best case scenario is to be a good squatter/good deadlifter. 500 is not a good squat, but I'm confident I can finally hit it in the Feb. meet. I can at least be an average squatter.

[sking1001]

I'm amazed at your discipline to leave a couple reps in the tank. Actually....I guess I'm more amazed that you HAD a couple of reps pulling numbers like that!

I actually laughed out loud at your gym story. I had to share it with my wife, because she asked what I was laughing at. Even she got it.

Question, what's on your feet when you deadlift? I could probably go back and find video, but I'm too lazy. I'm experimenting with no shoes ATM...

[Tom Narvaez]

My training partner totally Narvaezed his deadlift

this is going to mean something completely fucking different when i fix my back


strong deli's. mirin' as always.



p.s. i hate you
p.s.s. it's a jealousy thing

[KyleMask]

Steve, I replied via PM. I use the same slippers you just bought.

Tom, I thought you might get a rise out of that lol. As the creator of the word, I will not hesitate to alter its meaning once you are pulling 5+. I have no doubt it will happen.

12/12
Bench (paused) 325x2,2 (PR for 2x2), (Not paused) 240x13
Pullups bwx5, bw+45x5, bw+70x4, bw+45x5, bwx5
Cable row 3x10

[KyleMask]

12/14
Squat 440x3,3,4 (rep PR on last set, very difficult)
Ab pulldowns 3x15

--Not good, not bad today. IT band is still bugging me, so no back down sets.

[KyleMask]

12/15
Press 175x6,6,10
DB row 120x25
T-bar row 3x8

[Callador]

Grats on the PR Kyle!

[Patrick Stroup]

Human Crane

[KyleMask]

Thanks, ya'll. In shit unrelated to lifting, check out my friend's song if you have the time:

http://www.youtube.com/watch?v=BO4B891TNgQ&list=UU5lbdSQ6gKYfhB_ThThII2g&index=3

I write short stories for a hobby. My buddy, Billy, writes poems, short stories, essays, and various other stuff. But every now and then he does what he should be doing all the time--song writing. I think this one is very good.

[KyleMask]

12/18
Speed deadlift 345+150 band tension 8x2
Ab pulldowns 3x15

[KyleMask]

12/19
Bench (paused) 285x3,3,3,3,3,3,3,5 (1 rep in tank on last set)
Pullups bwx12,12,12,10 (failed 11th)

[Callador]

Nice work on the paused bench, you got some great volume in there!

Quick question about bands. I was thinking about incorporating light bands for my 4x4 work (just to get more work at the top of my rep for DL). I might just do it for the first 3 sets of 4 and then do the normal AMRAP on the last set. What bands would you recommend?

Thanks! :-)

[DRice311]

agreed - solid work as usual Kyle. Nice work with the pullups to man - 46 is alot of reps.

[KyleMask]

Les, I use the short light bands sold at elitefts.com. They are the kind you can stand on. I like them for speed work; however, I've tried using them for heavier work and didn't make good gains. I really believe that your heavy work needs to be done with straight weight most of the time. I know your top end is your weakness, but as my old training partner used to say, "We all have to miss somewhere." Your deadlift is making nice gains right now, so if it ain't broke... At least that's the way I would look at it if I were you. But, hell, lifting is about experimentation, too. Right? If you do decide to go with the bands, I think the short light bands would give you plenty of tension. You'd still be able to use some appreciable weight on the actual barbell. I've tried the short mediums and they were just too aggressive.

Dana, I felt like a wimp for not getting the last set, but I can't bring myself to rest for more than 2 minutes between sets of pullups. It's just not the sort of thing I'm willing to wait 6-8 min between sets for. After the 3rd set my entire torso and arms had such a crazy pump that I knew there was no way the 4th set was going.

[Callador]

Thanks for the info Kyle, it is much appreciated! :-)

[KyleMask]

No prob, Les.

12/21
Squat 450x3,3 (2nd set RPE 10, ALL OUT), 345x5,5,5
Ab pulldowns 3x10

--Not a good day. My best for 1 set of 3 is 460, but even the 1st set today felt like an RPE of 10. I somehow managed a second set. I'm having 2 problems right now: (1) my IT band is fucking killing me when I squat and it's killing my power. (2) Too much talking going on behind me when I'm trying to squat. Too many people coming up and talking to my training partner. Going to have talk to him about this. This shit bugs me.

[KyleMask]

12/24
Deadlift 575x3 (PR triple. RPE of 9.5. Probably could have grinded one more. Happy to get this with one fewer day's rest than normal this week due to Christmas.)

Sumo deadlift 225x5, 315x5, 405x5, 515x5 (PR, 1 rep in tank, maybe 2)

Ab pulldowns 3x15

--Pretty good day, especially considering I usually have an extra day's rest between squat and deadlift workouts than I had this week. My hamstrings were still sore from squats on Friday. Will post videos below. My girlfriend had a good day, squatting 205x9. My training partner pulled 535x2, but he has to watch the hitching if he wants to get a deadlift passed at the meet.

[KyleMask]

575x3 DEADLIFT


http://www.youtube.com/watch?v=xguv9Yig6pA





515x5 SUMO DEADLIFT


http://www.youtube.com/watch?v=CjiK6Pu8Gow