you may also want to deadlift maybe only twice a week to give your lower back a rest; it pains me to say this because I would deadlifft 7 days a week if I could lol. But it will wear on you
Friday, 4/22
161lbs
Squat: 140x5x3
Continue to struggle at this weight. Form feel all over the place, shoulders still hurting badly even though I'm closer to high bar than low. I'm going to give it one more go at 140 and see if I can do better with form before trying something else...suggestions welcome. I think this is by far my weakest lift but I'm not sure why.
Bench Press: 145x5x3
This went well - pleasantly surprised to be continuing to add 5lbs each time.
Deadlift: 225x5
Heavy and I've been feeling more persistent tiredness in my low back...may be time to introduce cleans.
Chins: 5,5,5
you may also want to deadlift maybe only twice a week to give your lower back a rest; it pains me to say this because I would deadlifft 7 days a week if I could lol. But it will wear on you
Sunday, 4/24
161lbs
Squat: 140x5x3
Not super happy with my form, but gonna bump it up 5lbs next workout to see what happens. Still really working on consistency with this one
Press: 85x5x3
This went OK.
Deadlift: 235x5
I think I'll add another 5lbs and then start to introduce cleans.
Chins: 6,5,5
Wednesday, 4/27
162lbs
Squat: 145x5x3
Form was better, but weight was hard. Going to start moving up by 2.5lbs.
Bench: 147.5x5x3
Next stop 150!
Deadlift: 240x4, 1
Grip failed me on my last rep - switched to alternating grip and finished it out. Think I'll stay at 240 and use alternating grip on my work set from here on out. If the grip holds I think I can continue to add weight each workout, so no cleans yet.
Chins: 6,6,5
Not sure if I'll be able to keep adding 1 each session.
I'd keep trying DOH on your work sets, if it slips you can always do the rep Alt but it will work to strengthen it, every rep you do.
Makes sense.
Here's some helpful information: Grip for the Pull | Mark Rippetoe
I use the DOH for all warm up sets but the last one. I use the alternate grip for the last warm up set and the work set. Happy pulling!
Similar to Ryan (rkjohns1), I use the DOH for the warmups (until I can't), then to the mixed, then to hook, then to straps for the workset.
I was a DOH holdout for a long time, stubborn to even switch to mixed. And the deadlift stalled (other reasons too). Then I had a session with an SSC before Rip published that article and the SSC simply said "never let the grip dictate how heavy you can pull" and tossed me a pair of straps. I haven't looked back.
Now my DOH warmup reps are higher than my old mixed grip PRs.
So make your +5lb jump on your next deadlift workset, used mixed, and keep pulling. You'll gain more from that than a re-do at 240.
Last edited by Bill Anders; 04-28-2022 at 04:38 PM.
Saturday, 4/30
160lbs
Squat: 147.5x5x3
Form was better, but felt heavy and slow. Not sure how much of my struggles are mental or physical at this point...Going to keep moving up by 2.5lbs.
Press: 87.5x5x3
Went OK - still working on hips, shrugging overhead.
Deadlift: 245x5
OH grip is simply not there for this weight (I tried). I'll be using mixed grip from now on on my last warmup and on the work set. This is getting quite heavy.
Chins: 6,6,6
Think I'll start to add a chin every other session now.