An informative day.
First, deadlifts were using the “new” equipment. So an Ohio Deadlift bar, competition collars (weighing 2.5kg each), calibrated plates, and the gym’s dedicated deadlifting platform.
The deadlift bar didn’t make a HUGE difference. It’s a hair smaller diameter, which was nice. The fact it bends a bit more didn’t really affect me — I’m not lifting heavy enough for that to matter. Started to matter with the 405, but meh. The competition collars were nice – they held securely. But then yes, at 2.5kg each it actually adds 11lb to all the weights listed below (so I really topped out at 416 not 405). The dedicated platform was ok — I have to be careful tho, because the loops/hooks for bands are something I’m going to trip over one of these days. There’s also a good bounce when the plates hit, which is nice for noise and actually feels less jarring on the arms and body, but it also causes some bounce and loss of grip so I do have to readjust between reps. Not a big deal; like all things this week just one more thing to get used to and adapt to.
Belt squats – I continue to experiment here. I think I’m getting to a weight were I need a small work-up to ease my knees into it. It’s still not crazy heavy weight, just was a bit jarring the first few reps — so a small workup should help.
And then… I finally found a way. A way to make reverse hypers work! I’ve wanted to do reverse hypers for a long time, especially since I’m at a gym that has such a machine. I think they would be not only good for my glutes and hams and such, but also the traction they bring should help my lower back. Thing is, I’ve got some weird situation (nerve?) in my posterior chain that causes me pain. Like I can’t lie on my back and do flutter kicks, and then the bottom position of the reverse hyper just kills me. Again, it feels like some sort of nerve issue. Well – all of this unilateral work got me thinking about doing reverse hypers 1-leg.
Sure enough, that worked! I just started light and did some light work to experiment. This was not trying to work ,it was trying to see if I could make this work! And yes, as the weight got a little heavier, I could feel at the bottom a little bit of that nerve pain, but really not much — it was very workable. So I think this could work for me! Interestingly, even with this light work, after I was done I felt some effects in my posterior chain. So yeah!
Louie Simmons generally recommends 50% of your best squat for like 4 sets of 10-20 reps. A little heavier and lower reps for strength, and a little lighter and more reps for the rehab days. Of course, I’ll have to adjust that for 1-leg. So if my best (to my knowledge) squat is 355, that would be basically 175, so 1-leg maybe 85? But I did 100 today. I might stick with 75 or 100 and see how that goes for 3-4 sets of up to 20 reps.
We’ll see where this takes me.
So as a result, my thinking for the next couple mesocycles on deadlift day will be:
- Deadlift 5/3/1
- Belt squats – pyramid up, with the top set being maybe 6-8 reps ish
- 1-leg Reverse hypers – 3-4 sets, 10-20 reps
Something like that, and just see how it goes. This remains a lot of experimenting.
Anyways, everything else was just what it was. Deload.
5/3/1 (3rd cycle, anchor, 3/5/1, PR, Jokers, FSL; modified for knee rehab)
- 185 x 5
- 225 x 5
- 275 x 3
- 315 x 3
- 365 x 2
- 405 x 1
- Band Pullaparts (superset with deadlift warmups and work)
- Not tracked
- Belt Squats
- 180 x 10
- Reverse Hypers
- 1-leg Reverse Hypers
- 25 x 10e
- 50 x 10e
- 75 x 10e
- 100 x 10e
- Upright rows
- 45 x 5
- 95 x 5
- 135 x 5
- 1-Arm Cable Curls
- 40 x 12e
- Stationary Bike
- 10 min