Can't deadlift 3xweek anymore, here are my stats, programming suggestions?

[grand666]

Increase squat and deadlift 5lbs per workout,

I was told that Deadlifting for more sets than 1 is not recommended, is that only because you squatted before. But now that you're deadlifting on Wednesdays it's okay to do more since you're not squatting before? That's fucking brutal man! My dead is 315lbs, so at 285lbs and the last set for 10reps, holy shit!

but I like to keep the chins/curls with the squat and rows/dips with the deadlift.

Just curious, any specific reason you choose chins/curls with squat and the other ones with deadlift? Why the curls, don't they get used with chins or is it to just make your biceps work harder? And is it DB curls or with the straight bar?

but only after we can to at least 10 BW reps.

..for one set? Then add weight on set 2? I'm far away from BW, I can do one full ROM chinup from dead hang. The rest are negatives. Should I do one rep throughout my workout instead of making chins a workout of a bunch of negatives?

See the comment about the deload. So yes, your first two sets should initially be easier but then you bust your balls on the last set.

Okay so let me understand you correctly. For my squat it will be 90% of 290lbs, so 260lbs. Then it's two sets of 5, and as many as I can for set 3. Next workout I add 5lbs and repeat. Eventually I will add so much weight that I can just do 5 reps at the end. Then deload again and repeat. So on and so on??

The 5+ sets during the deload phase though should see you surpassing your previous bests

The previous bests as regard to the previous deload phase? Automatically this weight will be heavier than my 5/5/5 max of about three deloads earlier where I could only do a certain weight for 5/5/5, but now I'm using that same weight to do 5/5/5+?

sorry man i'm slow. ha

[snyderman3000]

Horseshit. I have the same exact "FFMI" at 5'9, 205 @ 17%. That upper limit assumes linearity across the %bf continuum, which is BS.

You might be right. I didn't come up with the "limit" and I don't really have any interest in defending it. However, I think we can agree that at 257 lbs and benching 180 and doing 1 chin-up, the OP is far from even a theoretical limit.

OP, on the Greyskull LP, you still only do 1 set of deadlifts. Just start off with 285 and do as many as you can in one set. Next week, do 290 for as many reps as you can. Once you get to a weight you can't do for 5 reps, deload 10% and repeat.

As for the chins, if you're currently doing one, I would try doing one rep with a slow negative about 4-5 times per day. Next week, try 5-6 times per day. Then maybe try 2 reps. Just add either sets or reps each week. From my experience, there's not really a wrong way to program chins. Just get them done.

[beaverbob]

OP, on the Greyskull LP, you still only do 1 set of deadlifts. Just start off with 285 and do as many as you can in one set. Next week, do 290 for as many reps as you can. Once you get to a weight you can't do for 5 reps, deload 10% and repeat.

Yes, thank you for the correction. I transcribed the error in the original quote.

[grand666]

You might be right. I didn't come up with the "limit" and I don't really have any interest in defending it. However, I think we can agree that at 257 lbs and benching 180 and doing 1 chin-up, the OP is far from even a theoretical limit.

OP, on the Greyskull LP, you still only do 1 set of deadlifts. Just start off with 285 and do as many as you can in one set. Next week, do 290 for as many reps as you can. Once you get to a weight you can't do for 5 reps, deload 10% and repeat.

As for the chins, if you're currently doing one, I would try doing one rep with a slow negative about 4-5 times per day. Next week, try 5-6 times per day. Then maybe try 2 reps. Just add either sets or reps each week. From my experience, there's not really a wrong way to program chins. Just get them done.

Yeah I'm far from that limit man. I gota do the measurements again though, or not care about it for now.

thanks for the clarification man.

So, since I'm getting fatter and can be strong at a lighter bodyweight, should I call it a day now with my beast eating habits and start going on a slight deficit to lose some fat? Eating more on lifting days and deficit on non lifting? No need for conditioning work like prowler or anything?

[beaverbob]

..for one set? Then add weight on set 2? I'm far away from BW, I can do one full ROM chinup from dead hang. The rest are negatives. Should I do one rep throughout my workout instead of making chins a workout of a bunch of negatives?

Okay so let me understand you correctly. For my squat it will be 90% of 290lbs, so 260lbs. Then it's two sets of 5, and as many as I can for set 3. Next workout I add 5lbs and repeat. Eventually I will add so much weight that I can just do 5 reps at the end. Then deload again and repeat. So on and so on??

The previous bests as regard to the previous deload phase? Automatically this weight will be heavier than my 5/5/5 max of about three deloads earlier where I could only do a certain weight for 5/5/5, but now I'm using that same weight to do 5/5/5+?

Here, take a look at my log and see if that's a bit clearer. I only have 3 Greyskull workouts under my belt so far, but you can see the basic concepts applied. I spent a lot of time researching so trying to help where I can.

[grand666]

That's great man. What's your BW and height? I need to lose fat.

[beaverbob]

M, age 26, 6 feet, 203 lbs. 20%ish BF, but not too concerned with it at this point. I eat pretty clean (paleo plus beer) and don't do much conditioning so I can't give you much fat loss advice. Prowlers or hill sprints will do you good though. I need to start doing them myself.

[Rob Waskis]

You might be right. I didn't come up with the "limit" and I don't really have any interest in defending it. However, I think we can agree that at 257 lbs and benching 180 and doing 1 chin-up, the OP is far from even a theoretical limit.

Agreed

As for the chins, if you're currently doing one, I would try doing one rep with a slow negative about 4-5 times per day. Next week, try 5-6 times per day. Then maybe try 2 reps. Just add either sets or reps each week. From my experience, there's not really a wrong way to program chins. Just get them done.

Another approach that's working for a buddy of mine is to use band support and work up to 3 sets of 8. When you get there, use a smaller band and work back up to 3 x 8. Keep lowering the band tension until you get to BW.

[grand666]

Nice. I'm 26 myself. I havea prowler but were told that it would affect my lifts if I'm gaining. Maybe once a week or so since I'll tyr to loose fat now.

[Tom Narvaez]

I think the biggest problem is that most people have completely distorted perceptions of body fat because they use the "mirror method". That's all fine and good if you've done more objective tests before and have an idea of how it works in your personal situation, but those picture guides posted on the internet are completely distorted. For most people, you should pretty much have a decent six pack coming in at 15%. At 17%, you should be a few pounds away from one. At 22%, you might be starting to the blur the upper abs, but they should still be there when you flex. Of course, I'm speaking generally and you can throw those statements out in the window in particular cases because everyone has different fat distribution. Some people can have abs at 20% and some don't have them come in until 13%.

GSLP is an awesome program and it sounds like it fits your goals a lot better than SS. If you have physique concerns, instead of working your way towards cognitive dissonance and "learning" not to care, just do something that facilitates physique improvement from the beginning. Don't buy into the idea that you have to "GET BIG" to get strong. Sure, you have to gain weight, but it is a long, slow process. Even if you try the greed method, it won't end up well. You can't force your body to gain muscle faster than it can. I've said this else where, but I added nearly 150lbs to my 5 rep squat and, in the end, after ~9 months, I gained ~20lbs of LBM. If you gain 20lbs in the first 3 months, don't fool yourself. You're gaining quite a bit of fat.

In any case, if you want to do the program, you can easily power clean with iron plates. How do you think they did it before bumpers? Having iron plates is no excuse not to power clean.