Kyle's PL log

[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.