Programming Pulls

[ReconquistaBarbell]

I've been using the SSLP phase 3 template as the basis of my training, and it has been working well in general.

I like that I can squat three times a week, the squat-press-pull, and the squat-bench press-ancillary exercises fits the logistics of the gym I train, saving me time, but I'm having some trouble with the super low pulling frequency. At first the tapering effect is good for fatigue management, but soon it starts to feel like I'm not pulling enough.

While I could have fixed days for deadlifts/cleans, it would mess the schedule when the bench press and deads/cleans fall on the same day.

I was thinking of doing the following, opinions are welcome:

Workout A
Squat
Press
Deadlift/Power Clean

Workout B
Squat
Bench Press
Chin-up

This set-up leads to not deadlifting or cleaning for a whole week once every three weeks.

Mon Wed Fri
wk 1 A deadlift B A clean
wk 2 B A deadlift B
wk 3 A clean B A deadlift
wk 4 B A clean B

My ideia was to start cleaning my deadlift warm-ups up to a heavish triple or double, at least on week 2, and doing some heavier pulls (maybe haltings) after cleans, at least on week 4. Those wouldn't be true max-effort sets, but I think it would be good to keep stimulus/practice high enough to avoid detraining.

Another thing is that I'm starting to switch deadlifts for block pulls. The ideia if to pull my warm-ups from the floor up to around 440-460, then switch to blocks for the last 1-2 warm-up sets and work set.

[Cole Gorton]

I've been using the SSLP phase 3 template as the basis of my training, and it has been working well in general.

I like that I can squat three times a week, the squat-press-pull, and the squat-bench press-ancillary exercises fits the logistics of the gym I train, saving me time

i like this style of training as well, which is why i always come back to SS style programming

My ideia was to start cleaning my deadlift warm-ups up to a heavish triple or double, at least on week 2, and doing some heavier pulls (maybe haltings) after cleans, at least on week 4. Those wouldn't be true max-effort sets, but I think it would be good to keep stimulus/practice high enough to avoid detraining.

i dont think this is a good idea. for me, i need to focus on one thing only, especially when it gets heavy. cleaning right before my heavy pulls would be distracting, and possibly add enough fatigue to detract from the pulls. just my thought.

Another thing is that I'm starting to switch deadlifts for block pulls. The ideia if to pull my warm-ups from the floor up to around 440-460, then switch to blocks for the last 1-2 warm-up sets and work set.

i wouldnt replace deadlifts from the floor with block pulls if you are worried about not getting enough pulling stress. rather i would add a backoff set of pulls from the floor.

you said you like the squat/press/pull structure. id love to see you try a TM with a rotating I-day maybe??? just my personal bias and my desire for more people doing bc thats what im currently doing lol

i give my advice with the disclaimer that my DL is not as strong as yours and that you are probably a little more advanced of a lifter than me ( i follow your training log). i think at this point in your training, your instincts are better than what most people on the board can advise you. you may be better suited paying for a consult with Nick D or someone with a ton of experience coaching. thats what im gonna do when i get stuck.

[Jason Donaldson]

I've been using the SSLP phase 3 template as the basis of my training, and it has been working well in general.

I like that I can squat three times a week, the squat-press-pull, and the squat-bench press-ancillary exercises fits the logistics of the gym I train, saving me time, but I'm having some trouble with the super low pulling frequency. At first the tapering effect is good for fatigue management, but soon it starts to feel like I'm not pulling enough.

Please unpack this. Are you continuing to add weight with what you're currently doing, or are you missing reps? More details, including both what you're feeling and what's happening with the bar will be necessary for this.

[ReconquistaBarbell]

Please unpack this. Are you continuing to add weight with what you're currently doing, or are you missing reps? More details, including both what you're feeling and what's happening with the bar will be necessary for this.

I was going up 10 lb at a time, trying to ramp up and surpass my previous 5RM (463x5). It was going up fine up to 450, then I started missing reps and feeling sluggish in my pulls, despite being well rested.

I switched from "phase 2" to "phase 3" at around 430-440, since the fatigue was accumulating fast. As an example, I missed the fifth rep of a set of squat with 395, only to deload (actually more of a "devolume") and hit 400x5x3 9-10 days later.

What I feel is that despite being well rested, I simply cannot pull the damn bar from the floor. In the past I experimented with 1" deficit deadlifts for a while, I was making good progress and my strength at the start of the pull was good, but I simply could not keep up as I reached a sticking point right above the knees. At the time I did incorporate some heavier partial pulls and it seemed to solve the problem. Guess I invented the rack pull + halting deadlift program, lol.

[Mark Rippetoe]

How do you start the pull off the floor? Are you pushing down, or pulling up?

[ReconquistaBarbell]

i dont think this is a good idea. for me, i need to focus on one thing only, especially when it gets heavy. cleaning right before my heavy pulls would be distracting, and possibly add enough fatigue to detract from the pulls. just my thought.

That's not a problem for me, I've actually been doing this for a couple of weeks now and it works fine, it just won't be a maximal clean.

i wouldnt replace deadlifts from the floor with block pulls if you are worried about not getting enough pulling stress. rather i would add a backoff set of pulls from the floor.

I'm usually toast after a deadlift workset, I think I'd rather increase overall stress and frequency of heavy pulling than volume with submaximal work. Let's see how it goes...

you said you like the squat/press/pull structure. id love to see you try a TM with a rotating I-day maybe??? just my personal bias and my desire for more people doing bc thats what im currently doing lol

In a certain way I'm doing a TM-like loading for squats, but what's working for me right now is pairing the press with pulls from the floor and the bench press with ancillary work, mainly for logistics, the proper equipment is in different floors of the gym, and I can't start the bench press warm-up between my squat work sets.

you may be better suited paying for a consult with Nick D or someone with a ton of experience coaching. thats what im gonna do when i get stuck.

I live in a banana republic and earn funny-money, despite doing ok, paying things in USandA dollars is kind of tough right now.

[ReconquistaBarbell]

How do you start the pull off the floor? Are you pushing down, or pulling up?

pushing the floor away, and I'd say I'm actually pretty decent at that. I always practice floor-breakers with my first and second warm-up sets.