DRice311's Bastardization of 5/3/1

[Patrick Stroup]

Just from my own experimentation. I notice if I dead stop everything my power off the floor is GREAT like I can basically rage pull anything to my knees with my turtleback power.

but like someone who strict touch N go seems to have a way better lockout because they are controlling the eccentric phase down more than most who deadstop. When I deadstop I basically lock it out then control it just enough to not get redlighted on the way down.

This kind of goes back to stuff I have read / heard about picking your poison with the dead. Even within conventional only styles.

You got guys who pull with a round upperback who have to fight lockouts which means they have a ton of power off the floor. Then guys who deadlift clean style with a perfect arch have a pretty hard time off the floor eventually but lockout is easier.

Same thing Sumo vs Conventional. Sumo = Easier Lockout Conv = Easy off floor. In VERY VERY VERY general terms.

Deadlifting is rad as fuck though.

[Briks42]

Yeah, all of that makes sense. Good stuff.

[DRice311]

Just from my own experimentation. I notice if I dead stop everything my power off the floor is GREAT like I can basically rage pull anything to my knees with my turtleback power.

but like someone who strict touch N go seems to have a way better lockout because they are controlling the eccentric phase down more than most who deadstop. When I deadstop I basically lock it out then control it just enough to not get redlighted on the way down.

This kind of goes back to stuff I have read / heard about picking your poison with the dead. Even within conventional only styles.

You got guys who pull with a round upperback who have to fight lockouts which means they have a ton of power off the floor. Then guys who deadlift clean style with a perfect arch have a pretty hard time off the floor eventually but lockout is easier.

Same thing Sumo vs Conventional. Sumo = Easier Lockout Conv = Easy off floor. In VERY VERY VERY general terms.

Deadlifting is rad as fuck though.

I think we found your new nickname. Teenage Mutant Ninja Turtleback.

Interesting stuff - so you are saying slowing down the eccentric helps with lockout? I do this out of neccessity because my gym's owner thinks I am going to break his floor. If I fail a rep, it is always below my knees. If I can get it to my knees, I am pretty much good as gold. But I lift with super high hips (working on it).

If I created more time between my reps - you think that would negate the stretch reflex, meaning training more power off the floor? But then you get into the whole debate of taking too much time/is it still a set, blah blah blah.

[Patrick Stroup]

Well when I drop a bar if I am deadstopping on the floor I usually lose a bit of full back extension. If that makes sense. Most guys who strict touch n go (not that bounce shit) maintain this pristine arch throughout a set for the most part.

Obviously at some point everything can be very individual.

i wouldnt change shit youre doing. Your dead has went apeshit over the past few months dont fuck with it. lol

[DRice311]

i wouldnt change shit youre doing. Your dead has went apeshit over the past few months dont fuck with it. lol

LOL, thanks man.

[DRice311]

(Cycle 22 - 5,5,5+ on Wendler's program):

Monday (12/03):

Press:
5 at 145#
5 at 165#
5+ at 190#
Got 6 - After not being able to hit my reps last cycle - I went ahead and reset 10%. First time I've had to do this, head wasn't really in it - thinking it was going to be a light, easy workout. 190 for a top set takes me back to weight I was using before even starting this log (because I've been using 2.5# increases for the past several months). Was surprised I only got 6, but that being said, this is the first time I've gotten + reps on press in as long as I can remember.

Assistance:
Press - 1x6 at 165# - not difficult
Press Backoff Sets - 2x12 at 135# - again, not too difficult
Seated DB Press - 1x8; 1x10; 1x9 at 85# dumbells - went straight into these from the backoff sets, hence I only got 8 on my first set
DB Lateral Raises - 3x12 at 45# dumbells
Reverse Fly's - 3x10 at 145# - forgot to do the band pullapart sub, will do pullaparts next week.
Face Pulls - 3x10 at 165#
Power Shrugs - 3x15 at 405#

[AdamW]

6x190 is still awesome man. Nice job!

[DRice311]

Tuesday (12/04):

Squat:
5 at 300#
5 at 345#
5+ at 390#
Got 6 at 390# - 1, maybe 2 left in the tank. Tired and sluggish going in, but felt good about the set.

Assistance:
Deadlifts - 2x10 at 325# - tried to do these DOH, lol. got the first 5, the rest were all mixed grip.
RDL's - 3x10 at 270# - DOH - lowerback and hamstrings were smoked after this.
Preacher Curls - 3x20 at 50# - was going to do my normal 3x12 at 110# - 2 reps in my elbow highly disagreed with me. Dropped the weight and just went for high rep.
Incline Curls - 3x15 at 40# dumbells - these felt fine

[Mac Ward]

Press:
5 at 145#
5 at 165#
5+ at 190#
Got 6 - After not being able to hit my reps last cycle - I went ahead and reset 10%. First time I've had to do this, head wasn't really in it - thinking it was going to be a light, easy workout. 190 for a top set takes me back to weight I was using before even starting this log (because I've been using 2.5# increases for the past several months). Was surprised I only got 6, but that being said, this is the first time I've gotten + reps on press in as long as I can remember.

What did you get on this weight back then?

[DRice311]

What did you get on this weight back then?

Had to look this up, but I got 5, and the 5th one was a grind.