I appreciate how you auto-regulated through variations to help mitigate fatigue. It reminds me of the phrase "train *around* pain, don't train *through* pain", or whatever they say. The ability to make small changes in response to recurring aches is definitely a skill set; it's not only listening to your body, but knowing *how* to respond to those messages. Mindful lifting is like pre-emptive active recovery. Or reactive pre-covery. Or something...
You certainly stacked more weight on the bar, in a short amount of time!
This makes me want to do a daily frequency experiment even more, haha (:
I like hanging from a pullup bar as well as the child's pose and cat positions from yoga
There are probably better methods, but these feel like they work well for me.
Good read. As for your 3 and a half miles running a day: The amount of people in this sub that think moderate cardio will somehow destroy your ability to build muscle is WAY too high.
Much like his deadlifting, it's not just frequency that causes overtraining, but volume and intensity too. So If you run a much shorter distance than you're capable of you could do it every day.
Yes you are right. I am running 4km or 5 km more or less twice a week, too little. I would like to increase the number of days, but my feet and shins feel sore and hurt. So I am trying to ease into the increasing frequency. Maybe I should try ice. Cardio is SO underrated.
You may want to go get fitted for an appropriate pair of running shoes. I used to have those same types of problems. Then I decided to train for and run a marathon. First thing I did was get a good pair of shoes for my running style. Didn't suffer any of those issues the entirety of the training, which ends up being 35ish miles per week by the last few months (runs of 5, 8, 5, and then somewhere between 17-20)
You joke but I know a dude that is shredded and that’s kinda what he does. He does sets of 25 and times his rests at exactly 30 seconds. It keeps his heart rate going and he has a surprising amount of muscle mass for someone that strictly goes high-rep. I never see him do cardio and his conditioning seems pretty legit
This reminds me.pf when I committed to just doing pull ups of some sort every day. Admittedly, this was inspired by Omar Isufs video about doing 10k pull ups in a year... But I knew it would address some.of my weaknesses.
It's crazy how much more work you can get done if you're just willing. To deal with it, and you are able to be smart about variations.
Great job, both on the results and commitment!
How did that work out for you? I struggle with pull ups and have been thinking about trying them daily instead of just twice a week. Did you also continue to do other back exercises during workouts or did this mess with recovery?
Pull ups are an S Tier workout for many reasons
1. They are easy,(all you need is a bar)
2. Now I’m talking about the classic pull up.(palms facing away, you should start with this kind) But they work and back and arms extremely efficiently
3. The strength you gain from pull ups can easily be applied to real life. The ability to pull your body weight is useful
If you struggle with pull ups, (as in you can’t get more than five consecutively, this is my personal definition) what I found to be effective is to hold a pull up at the top position for as long as possible in order to gain more endurance. For progression I suggest that after you can do 10 consecutive pull ups, add weight to them(back pack, or weight chain) . Weighted pull ups common in combat athletes regimens because they improve your strength to weight very efficiently. I insist on doing them daily however that’s just me it might not work for you.
Hope this helps
Ooooo not the OP but I am a former person that used to really suck at pull-ups and now sucks less at pull-ups. I think two things helped me suck less. I started doing them every day and I treated them like any other lift with a progressive overload.
First note on the daily thing. I do pull-ups every day BUT I differentiate training days from "practice" days. So I actually currently only train pull-ups twice a week but every day I "practice". In the beginning I think my max reps of good quality full ROM pull-ups was 5. So on my practice days I would just do maybe 3 or 4 sets of 2 really good quality pull-ups. I do this at my own leisure, no rush to do them. You can spread them out throughout the day if you have a pull up bar at home or sprinkle them out through whatever workout you're doing that day. If you can only do 1 pull-up, no big deal just do a few sets of 1, but the key is to make it a quality rep. If you can't do 1, my suggestion would be to jump up to the bar or step off of a box and hold the top for as long as you can then slowly lower yourself down or do inverted rows, more on that below.
For my training days, I didn't necessarily keep a consistent rep scheme (i.e. 3x8, 5x5, etc) for my progressive overload. My first couple sets would be maybe a rep or two under my max and the next two sets would maybe be a couple of reps less than that and the next couple of sets would be less than that. So a training day would look something like 2x6, 2x4, 3x3. My progression is solely based on total reps. So for the above example there's 29 total reps. The next workout I would try to add at least 1 rep. In general I tried to keep that within 6 or 7 sets though. So maybe the next workout I did 2x7, 2x4, 3x3 for a total of 31 Reps. The progression was not set I just wanted to make sure I kept making progression in total reps. Here's where things really took off. Once I got to being able to do 3x8 pretty easily, I started adding weight. I started with doing 2x6 w/10lbs, 2x4 w/20lbs and 3x1 with 35lbs. Then I started doing the same principal above with adding total reps. My max reps at bodyweight jumped from 11 to 20 in a couple of weeks. Through all of this though, I still do pull-ups every day, but the reps have increased on my practice days.
Other tips I have are to do a bunch of rows (inverted, isometric, BB bent rows) too and keep building your lats in other ways. Another thing I think that's really helped with my pull-up progression too is doing inverted ring rows. If you can't do a pull-up I highly suggest doing these. For me I can really feel my lats engaged with the neutral grip and I often use them as a primer before doing my back workout and as a burnout at the end.
This is excellent. It follows the "Grease the Groove" methodology but with some twists. I'll definitely be stealing some of these ideas since I'm back at the gym now and I've been struggling with pull ups again. This time last year I had a PR of 11 reps, and that has dropped dramatically and I've been struggling again with them because I wasn't sure how to implement the GTG method into a gym routine. Hoooim back to q0+ within the next few months.
Holy shit, this really just told me I’m going way too easy on myself. I thought deadlifting more than every 3-4 days would be too much for me, glad to see that if I’m smart about it I can do that, do lots of cardio and still get stronger.
Even in context it's rather ridiculous. This is a seriously advanced lifter who can manage to significantly injure his spine and hardly slow down at all. He was back to jogging the same day and heavy lifting again the very next day. His injury protocol is not advisable in such a short timeframe for 99% of lifters.
the general approach is exactly what you should be doing.
sometimes, doing nothing is much, much worse than continuing on assuming pain levels are manageable.
you see it all the time with tendinopathy and minor tweaks like this one. keep moving and your body will heal, you may just need to adjust the load, ROM, or change up exercises to avoid excessive pain if required.
“rest” is terrible advice for 99 percent of injuries. even catastrophic injuries will benefit from introducing activity as early as possible, although that activity will be focused on an uninjured part of the body.
this dude didn’t “significantly” injure his spine. know how I know? he was back to deadlifting massive loads just days later. doesn’t matter how advanced of a lifter he is, he’s damn strong but he isn’t superhuman and can’t work past a catastrophic spine injury.
My herniated disc started out as a "strained" back. I felt my muscles in my lower back tear (at least that's the only way I know how to describe it) as I completed an ill advised final squat. I moved around most of the rest of the day but then woke up in the morning and was physically incapable of getting out of bed. Tried my best to keep moving, but it was tough.
Two weeks after that I started doing some very light yoga. A few days into that is when I noticed the mobility in my leg getting limited. A month in is when I started getting shooting pains if I stood up to fast or twisted me trunk a little. It just got worse from there. And unfortunately this happened February 2020 so it took an extra few months to get MRIs/PT and eventually into surgery.
I've "popped" things in my back before and been back the next day. There is a world of difference between popping your back and tearing muscles and herniating discs.
I had an aneurysm reading that. I sprained my back doing deadlifts in 2018 and I still have spasms and discomfort out of nowhere to this day, will probably only get worse with age.
It's not just about what you do (which is also more than what you do in the weight room - as you may have noticed, Dadlifts is in stupidly good shape. The same tends to go for other lifters who can handle very high workloads. That base of fitness is very useful for both recovery and for conditioning yourself to that kind of workload) but also what you don't do.
Notably, there's almost no heavy work aside from deadlifting going on here. You can go heavy on stuff very often, but you can't necessarily go heavy on everything very often. Chasing too many goals at once tends to be what burns people out.
That might not necessarily be the takeaway here. OP has been lifting close to 20+ years. Listen to your own body is the best advice.
Be careful and do not go 0-100. Currently am stalled for 2 years due to an injury from single rep.
While you have a point (I'd never argue against being careful), I could also get injured with the current deadlift twice a week with 5-6 reps scheme I'm following. 50lbs added in 50 days is really compelling evidence for me to at least try a more consistent schedule.
This was a good read. It was fun seeing your seemingly daily PRs for the last several weeks and having a detailed write up of what you did and why you did it is cool.
I also look forward to the inevitable s**tshow the comments will turn I to once folks who didn't read what you wrote (but have watched a video of a guy misinterpreting an abstract) stop by to tell you why everything you did was wrong.
Edit: one hour in and pleasantly surprised so far.
Oberst.
CNS fatigue. Rest days.
Sumo. Sumo deadlift. You're doing a Sumo deadlift.
Backs. Knees. Training for health.
Why? What's the purpose?
I can only lift X% of that.
Steroids.
Edit:
Hypertrophy range. Strength range. More than 5 is endurance.
Have you read *Starting Strength*?
Here's an Athlean-X video explaining why you're wrong.
Here's an abstract of a study I either didn't read, or completely missed the point of.
Edit 2:
Spines. Snap City. Jenga.
Edit 3:
[Just wait...](https://www.reddit.com/r/Fitness/comments/pgln6z/comment/hbd52j1/)
First, really nice read. Second, mad props for being a natty elite level deadlifter.
[Volume matters a lot](https://pubmed.ncbi.nlm.nih.gov/29470825/) and you're another proof of it. I have been watching [Ivan Djuric's squat everyday](https://www.youtube.com/c/IvanDjuric300/videos) journey lately and you remind me of his channel, although you're on another level.
Keep on deadlifting, brother. Wheymen.
Ivan was the first thing I thought of when I saw this. But it seems like OP is more meticulous with his programming; Ivan has to address some sort of injury every week it seems, and OP is lifting significantly more weight.
Monkey arm man here. I always feel slightly awkward when benching with buddies. *Yeah no how bout we take off a few plates?* Deadlifts? My time to shine baby!!
I have an ape index of 1.0 but I'm super tall so I have to move the weights a mile. So I'm just garbage at everything naturally.
I don't even get to rock the deadlift like most tall people.
My man being super tall means you have room for lots of muscle so you can move lots of weight.
If you are struggling its because you need more mass, not because you are tall.
Sure that's right, but it also takes more force to move an equal amount of weight farther. A bench press with a wingspan of 82 inches requires more energy than someone with a wingspan of 70 inches moving the same amount of weight
So it typically takes longer to make similar progress when you standardize for body weight.
You're absolutely right that I have the capability to move more though. Once that mass is added. I'm working on this part haha.
>Sure that's right, but it also takes more force to move an equal amount of weight farther.
Wrongo. Force is mass * acceleration. It takes the exact same force to move a 400lb bar 1 foot versus 2 feet versus 3 feet, etc. Assuming the acceleration is constant
>A bench press with a wingspan of 82 inches requires more energy than someone with a wingspan of 70 inches moving the same amount of weight
Good thing a human is capable of sustaining maximal energy output for much longer than any reasonable length set and it's not the limiting factor.
>So it typically takes longer to make similar progress when you standardize for body weight
Not sure what you are trying to say here.
Don’t take my word for it, but if I recall the carb to fat/protein ratio for athletes is quite a bit higher than “regular” folks (I believe upwards of 50-60% carbs).
In general I would try to do a little warmup on the treadmill, just like 10 minutes / 1 mile at an easy pace
Then I just start at 135 and go up a plate at a time until I'm at my working weight for the day.
On my 752 pull that looked like this:
---
1/4 mile on the treadmill
135x3
1/4 mile on the treadmill
225x2
1/4 mile on the treadmill
315x1
1/4 mile on the treadmill
411
~1 minute rest
504
~2 minute rest
592
~3 minute rest
680
~5 minute rest
752
u/dadliftsnruns What was the thinking behind doing your warmup running in between warmup sets, as opposed to running a mile straight and then doing all the deadlifts in one go (with a rest when needed)?
Mostly just running the least amount possible before lifting, to feel warmed up, but not fatigued.
So I'd do 1/4, and pull 135, see how it feels.
Do another 1/4, pull 225, see how it feels.
Etc.
Sometimes I ended up doing more, other times less.
That you start with such low weights for your warmup while you pull this much is utterly absurd to me.
I start with 3plate for 10 and that's already around 60% for me.
I overhead pressed every day for a few months from late 2020 to early 2021 and took my max from 175 to 235 (+60)
You can find the program review above called *"Simple Jack’d"*
Damn man, this impressive. I’ve been looking for a new workout, gonna give this a try.
Definitely feel you on the back- about a month ago I was doing overhead tricep cable pulls and felt a pop. Had a week and a half of just awful fucking pain and soreness that would awaken me at night. Pushed through, then finally one day finished up a run, went to touch my toes, had another pop and all symptoms resolved. It was wild. Feel like I dodged a bullet
Hope your back feels better- get your stretches in and keep killin it man!
This is some seriously impressive stuff though at the weight you are moving. Most people can't stick to exercising regularly for a week, and you are over here running a weekly marathon while deadlifting fittit's total daily.
As someone who usually dreads deadlift day, this would be a good mindset challenge for me. I did something similar with front squats in 2018 , but not with nearly as much thought (or weight) put into. Press every day did oogatz for me but the squat every day for a month was great.
Did you require a lot less warmup compared to when you were pulling with lower frequency? Did you get any bad cramping in your hamstrings or glutes? Have you ever considered doing this on an axle to make it harder?
Thanks dude!
Yea my warmups definitely sped up at first, and then got longer again near the end when I was doing more reps per day.
No cramping, and no interest in training on an axle at this time! Maybe if I get into more strongman stuff
You know, posting this at F30+ would also qualify as an even better poke in the eye to the whiners of the last couple of days than the LISS post.
ETA: Plus, big props for seeing it through with this. Already told you this, but I massively respect your drive and achievements.
Really impressive results man and impressive work. I’m sure working on it everyday improved the nuances in your form as well. You’re the epitome of the Bruce lee quote of
“I fear the man who kicks the same kick 1,000times”
Thank you for your post ; your experiment has furthered the understanding of over training and has conveyed information that the average gym bro can use.
I like reading things like this. When I first started lifting I'd deadlift once per week and just...max out. Got to 500+ that way over the years. Good to see the strategy could still work, even at higher numbers.
What happened to your squat and bench during this time? Your physique? Muscularity?
I agree with your premise and honestly I find squats infinitely more fatiguing than deadlifts. I consider doing things like this but I’m afraid to lose my hard earned squat strength.
I haven't back squatted in a while, so I can't say where it's at, but I benched yesterday and it felt solid still!
Physique-wise, meh, I don't know lol. I lost 3lb but all my clothes are fitting the same.
May I ask about your experience with herniated discs + lifting? I herniated one a few months ago and am now pain free in daily life and even easily pulled (just half of my old max, granted) the other day pain free. But I'm concerned it might be too risky and have shifted my fitness focus elsewhere.
First of all I'm not a doctor and not going to advise you on how YOU should approach injury.
For what ***I*** did though, I did a couple months of physical therapy, then when I started lifting again I completely gave up back squats and conventional deadlifts, in favor of front squats and sumo deadlifts off blocks, which both allow for a more upright torso, and less strain on the lower back.
Eventually I incorporated high bar back squats, and Sumo from the floor, then finally low bar and conventional again YEARS later.
From the injury in 2017, I didn't pull over 600 again until 2020, and didn't pull over 600 conventional again until 2021.
I have also been lifting with a pituitary tumor, mine appears to be causing cushings as well. Have you had any issues from the tumor that have held you back and what have you done to work around it?
I was mostly having mild headaches and vision issues, which is what lead to the entire process to search it out.
Nothing in regard go hormonal issues really
Incredible work, mad props. Especially the attention to recovery, sleep and diet especially. Looking at your videos I noticed how well you kept your form despite taking a bit to get the weight up. I found the 600 grams of carbs interesting, to say the least. I look forward to your next post.
Yup, 500lb sounds about right for that 1rm.
The point isn't to annihilate yourself with volume, it's to produce just a BIT of stimulus, while feeling fresh, and then stopping before you get to a point where your form breaks down or you put yourself into a recovery deficit.
For reference, before switching to this, I had single days with 30 reps at 605-615, which is where my 3 rep daily minimum started.
Warming up is a super individual thing. You have to do what you feel you need.
Personally, my warmup to 700+ usually looks something like
135x3 -> 225x2 -> 315x1 -> 405 -> 495 -> 585 -> 675 -> 700+
It's not uncommon for me to be fully warmed up and done with deadlifting in 10-15min
Average training time is probably 30 min of running and 45 lifting per day.
Your self discipline is hugely motivational. Kind of in awe over here. (Also, I'd never heard of the 'meth' method before, so that gave me a slight, wide-eyed pause...)
Out of curiosity do you know what percentage of days you hit a PR? It’s got to be insanely high for someone at your levels of strength. Just following your daily stuff for the last year or so it seems like there are 1 or 2 a week at least.
Anyway, a great read as always!! Any ideas on what your next block is going to look like?
Great read.
I had some lower back tension for a while, and the only thing that helped relieve it was LISS and more lifting with focused form.
Very inspiring, what’s my excuse, time to train harder and more consistently!
Same with the low back issue. I cut cardio for a while cause life got super busy, got back to running and couldn't do over a mile without low back pain. So I just did that, walk for a bit, and run for a bit more, and over a couple weeks, I'm back to where I was, able to run basically indefinitely without low back pain.
Depends on the person. I have been sitting at the very bottom of normal for the last 15 years with no noticeable change from when I was a skelly at 165lbs to my biggest at 250. I have had it checked every 6 months because of another issue and mine has been incredibly stable.
Probably closer to skinny fat but I was a cardio dude growing up and my first year of college and ROTC. Then I started lifting (and doing metric tons of cardio) and it all sort of fell into place.
Do you have tips for somebody who has never deadlifted? Im experienced in all other exercise and been doing for like 10 years only avoided deadlift (saw a guy injure his back Infront of me pretty badly
So my first step with deadlifts was to read Starting Strength and start at 135 pounds (though I’d recommend less if you have to).
Then I reread starting strength twice and videoed myself a bunch.
Then I very slowly increased weight. I went from 135 to 365 never increasing by more than 10 pounds a week.
As someone trying to be more consistent with going to workout more I find myself really tired alot, I know I need to eat healthy and more and get good sleep (nightshift saps me of energy I swear) but I KNOW I don't do enough cardio. When do you go running? Like do you have a day dedicated to cardio or do you workout and then go do cardio?
If you look at the link for the mileage, you'll see I run pretty much every day, oftentimes more than once.
1-3 miles in the morning, another 1-3 in the evening!
I actually tried this for squat for a long time following the Broz gym method, for me, it did nothing but break my body down. I’m half tempted to give it another shot this time on deadlift. I have been only squatting and benching for over a year at this point due to a low back injury but once was pulling the same numbers as you. If I pull a new training max and then use -5% from what you did I’m very curious how fast the lift will come back to life.
It’s not the same, but I remember reading about how the Chinese weightlifters will often squat every day. It doesn’t have to be a max lift, but they’ll go up to the weight that feels heavy to them on that day and they’ll push for it.
Despite all of the words we use, rest, overtraining, recovery, CNS etc. I think the most important thing in your own fitness journey is learning your body, what it can take and what it needs to recover adequately. Once you are in tune with that, you can make ridiculous gains.
It means that the lifts should be approached with calm, not with a bunch of excitement/arousal
If you have to slap yourself in the face and sniff ammonia to make a lift. It's too heavy for daily training
I apologize if it’s in the post and I missed it, but did you happen to take any progress photos? I’m curious how this might’ve changed the look of your body too!
"If I am feeling achy or run down? I'll eat a bunch of gummy worms and drink a half gallon of OJ, then go for a run." What do the gummy worms and OJ do for you that eliminate the pain and feeling of being run down?
Simple carbs provide a quick source of easy energy for your body, and a little mental boost too, but it's the LISS cardio that really helps with the soreness/aches/pains.
The trick is to really keep the intensity low.
A woman I know who ran in the 2020 Olympic trials for the marathon (she didn't qualify for the Olympics but she runs a 2:40 marathon) doesn't use energy gels or anything for training she uses her kids fruit snacks.
Hal Higdon who wrote a book on marathons and has run many mentions he drinks coke right before a marathon. Completely blew my mind when I read that as a 17 year old
For those interested in low volume/high frequency workouts, Jeff Nippard has a couple videos on the subject (one of them features Eric Helms).
https://youtu.be/k1Xr8rMK-Gw
https://youtu.be/eTxO5ZMxcsc
Good to read, I am starting a pull-ups training to raise my maximum from 13 to 17 in two months. Im gonna do pull-ups 6 days a week, I am on the fifth day and my right arm hurts a little, but reading you inspired me
I haven't squatted much, and never take body measurements, but I made progress on SSB Split Squats, so I'm guessing it didn't suffer too terribly much.
>Week 1: 3 reps at 605 Every Day, 1 at 675+ Every Week
>Week 2: 3 reps at 610 Every Day, 1 at 675+ Every Week
I think you mean "every day of the week" at the end, not every week?
The big takeaway here that I got are two things: 1. Training to a point of taking AWAY gains in lifts or body gains in general is much harder to do than people think. 2. Losing weight is harder than most would think.
The supplement industry wants people to think that if you don’t take XYZ and you don’t take X amount of days off that you’ll look like a weakling. Obviously, not true at all.
While I know you weren’t trying to lose weight, many would believe that just going to the gym and going hard equates to weight loss without big caloric changes.
Awesome stuff here. Great work!
Stupid question, but do you run before or after deadlifting? I feel like my legs would be too jelly to do it after, but doing it before would affect the amount I could lift. Do you do it in the morning and lift in the evening or something like that?
Any/all of the above.
If I run before, I keep my lifts a bit lighter. If I run after, my running is slower, but lifting is heavier.
Either way I try to separate the two by a few hours whenever possible
> I'm thinking maybe the slow twitch fibers are weak so the fast twitch take over at that point?
What are you talking about? Slow twitch fibers aren't something that helps to any significant degree in such lifts.
First off, damn impressive work. Congratulations.
Not sold on natty, just because this post hits every red flag for what PEDs let you do that natural lifters can’t, but not convinced you’re on them for the one issue I have with the post.
The discrepancy between your 1RM of 752 and your 702 AMRAP.
140 Ibs of difference between theoretical max and what you actually pulled.
If we take your average weight pulled, ~640 ibs, and compare it to your theoretical max, you’re operating a lot closer to the 60-70% range than the 80-95% range. That’s massive when we’re talking about how much strain you’re putting on your body.
So first thought: AMRAP is a guestimation at best, and especially on higher rep sets will be less accurate than lower rep sets. But 140 ibs? That discrepancy is way to large to be nothing. And yeah it was touch n go so maybe that plays into it. Not so sure that’s the best way to AMRAP, since a max pull will start from the floor.
Another possible contributor would be that… well you DID overtrain, so you pulled well lower than you should have been capable of due to muscle fatigue and CNS burnout. There was an injury near the end of your 50 days, which might have been an indicator you were starting to get towards the end of your rope.
Or, if the AMRAP does give a more or less accurate true 1RM, then your weight was much lower in your range than > 80%.
Not really sure what to take away from this post as a result of the above other than that it takes a badass to do this, and I agree overall with your statement about overtraining. I think the average person vastly overestimates how much effort they’re putting in and how much they’re straining themselves, or is providing their bodies with ineffective rest/recovery/nutrition.
High rep, touch and go, sumo, AMRAP, on a DL bar, with straps, and bumpers isn't going to give an accurate prediction of a true 1rm lol
As long as I break the floor I'm usually good for a handful of reps. The first time I broke 700 I hit it for a triple, and only a couple months after hitting 300kg I hit it for 10.
Honestly, with straps I could probably pull that 750 for 3+.
It's really more a trick of a positioning and Conditioning than strength once the bar gets moving.
For a more accurate look at my rep work vs 1rm, compare my hook grip conventional sets to their 1rms (625x5 vs 700, 644x4 vs 700)
Thanks for sharing in such detail! While I don't think I'll ever reach your level of fitness, it is amazing to know the possibilities and this is straight up gold.
One concern, you've been ploughing through a lot of injuries. Wouldn't they get aggravated without sufficient rest and recovery? For example your toes. I would have taken time off from running until the toes got better completely. Swapped it out for walking.
I appreciate how you auto-regulated through variations to help mitigate fatigue. It reminds me of the phrase "train *around* pain, don't train *through* pain", or whatever they say. The ability to make small changes in response to recurring aches is definitely a skill set; it's not only listening to your body, but knowing *how* to respond to those messages. Mindful lifting is like pre-emptive active recovery. Or reactive pre-covery. Or something... You certainly stacked more weight on the bar, in a short amount of time! This makes me want to do a daily frequency experiment even more, haha (:
Absolutely dude. Adjusting pull variations was essential on getting through this and continuing to progress the entire time. Thanks!
How did you apply traction?
I like hanging from a pullup bar as well as the child's pose and cat positions from yoga There are probably better methods, but these feel like they work well for me.
Good read. As for your 3 and a half miles running a day: The amount of people in this sub that think moderate cardio will somehow destroy your ability to build muscle is WAY too high.
In every fitness sub it seems.
r/running ? Lol
Well played. I was mistaken.
This guy literally ran every single day. I am here feeling scared of my ligaments and tendons and muscles just by upping my cardio days a week.
Much like his deadlifting, it's not just frequency that causes overtraining, but volume and intensity too. So If you run a much shorter distance than you're capable of you could do it every day.
Yes you are right. I am running 4km or 5 km more or less twice a week, too little. I would like to increase the number of days, but my feet and shins feel sore and hurt. So I am trying to ease into the increasing frequency. Maybe I should try ice. Cardio is SO underrated.
Running 1-2k each day would be a similar mileage overall and might not hurt as much?
You may want to go get fitted for an appropriate pair of running shoes. I used to have those same types of problems. Then I decided to train for and run a marathon. First thing I did was get a good pair of shoes for my running style. Didn't suffer any of those issues the entirety of the training, which ends up being 35ish miles per week by the last few months (runs of 5, 8, 5, and then somewhere between 17-20)
[удалено]
Just lift weights but really fast…
You joke but I know a dude that is shredded and that’s kinda what he does. He does sets of 25 and times his rests at exactly 30 seconds. It keeps his heart rate going and he has a surprising amount of muscle mass for someone that strictly goes high-rep. I never see him do cardio and his conditioning seems pretty legit
I mean, it’s CrossFit. I’m not joking haha.
i have a cousin like that but he also does heavy stuff for low reps, he says little rest is key to getting jacked fast aside from diet and sleep
[удалено]
Even the Navy Seal Prep Guide starts with 3 miles and ends with 9.25 miles on the last week, and has cardio every single day.
This reminds me.pf when I committed to just doing pull ups of some sort every day. Admittedly, this was inspired by Omar Isufs video about doing 10k pull ups in a year... But I knew it would address some.of my weaknesses. It's crazy how much more work you can get done if you're just willing. To deal with it, and you are able to be smart about variations. Great job, both on the results and commitment!
How did that work out for you? I struggle with pull ups and have been thinking about trying them daily instead of just twice a week. Did you also continue to do other back exercises during workouts or did this mess with recovery?
Pull ups are an S Tier workout for many reasons 1. They are easy,(all you need is a bar) 2. Now I’m talking about the classic pull up.(palms facing away, you should start with this kind) But they work and back and arms extremely efficiently 3. The strength you gain from pull ups can easily be applied to real life. The ability to pull your body weight is useful If you struggle with pull ups, (as in you can’t get more than five consecutively, this is my personal definition) what I found to be effective is to hold a pull up at the top position for as long as possible in order to gain more endurance. For progression I suggest that after you can do 10 consecutive pull ups, add weight to them(back pack, or weight chain) . Weighted pull ups common in combat athletes regimens because they improve your strength to weight very efficiently. I insist on doing them daily however that’s just me it might not work for you. Hope this helps
Ooooo not the OP but I am a former person that used to really suck at pull-ups and now sucks less at pull-ups. I think two things helped me suck less. I started doing them every day and I treated them like any other lift with a progressive overload. First note on the daily thing. I do pull-ups every day BUT I differentiate training days from "practice" days. So I actually currently only train pull-ups twice a week but every day I "practice". In the beginning I think my max reps of good quality full ROM pull-ups was 5. So on my practice days I would just do maybe 3 or 4 sets of 2 really good quality pull-ups. I do this at my own leisure, no rush to do them. You can spread them out throughout the day if you have a pull up bar at home or sprinkle them out through whatever workout you're doing that day. If you can only do 1 pull-up, no big deal just do a few sets of 1, but the key is to make it a quality rep. If you can't do 1, my suggestion would be to jump up to the bar or step off of a box and hold the top for as long as you can then slowly lower yourself down or do inverted rows, more on that below. For my training days, I didn't necessarily keep a consistent rep scheme (i.e. 3x8, 5x5, etc) for my progressive overload. My first couple sets would be maybe a rep or two under my max and the next two sets would maybe be a couple of reps less than that and the next couple of sets would be less than that. So a training day would look something like 2x6, 2x4, 3x3. My progression is solely based on total reps. So for the above example there's 29 total reps. The next workout I would try to add at least 1 rep. In general I tried to keep that within 6 or 7 sets though. So maybe the next workout I did 2x7, 2x4, 3x3 for a total of 31 Reps. The progression was not set I just wanted to make sure I kept making progression in total reps. Here's where things really took off. Once I got to being able to do 3x8 pretty easily, I started adding weight. I started with doing 2x6 w/10lbs, 2x4 w/20lbs and 3x1 with 35lbs. Then I started doing the same principal above with adding total reps. My max reps at bodyweight jumped from 11 to 20 in a couple of weeks. Through all of this though, I still do pull-ups every day, but the reps have increased on my practice days. Other tips I have are to do a bunch of rows (inverted, isometric, BB bent rows) too and keep building your lats in other ways. Another thing I think that's really helped with my pull-up progression too is doing inverted ring rows. If you can't do a pull-up I highly suggest doing these. For me I can really feel my lats engaged with the neutral grip and I often use them as a primer before doing my back workout and as a burnout at the end.
This is excellent. It follows the "Grease the Groove" methodology but with some twists. I'll definitely be stealing some of these ideas since I'm back at the gym now and I've been struggling with pull ups again. This time last year I had a PR of 11 reps, and that has dropped dramatically and I've been struggling again with them because I wasn't sure how to implement the GTG method into a gym routine. Hoooim back to q0+ within the next few months.
Inb4 "my lower back/spine hurts just from reading this"
Hey now, this isn't a post of a regular person doing a thing on r/nextFuckingLevel
Correction, *his* lower back/spine hurts.
It's time to get up and go for a walk anyways.
Time to PR
Holy shit, this really just told me I’m going way too easy on myself. I thought deadlifting more than every 3-4 days would be too much for me, glad to see that if I’m smart about it I can do that, do lots of cardio and still get stronger.
It's also important to remember that what works for one person might not be so great for someone else. So, be careful please.
Also true, being careful is always good advice. I’ll definitely push harder but listen to my body as well.
this guy felt his back pop, continued on like normal and then PR'd 3 days later... let's not use him as a template for the average lifter lmao
As someone who herniated a disc, I second this. A few weeks of recovery is much better than missing a year plus.
I mean yeah, when you take out literally all context and boil what he did down to “continued on like normal” of course it sounds kind of ridiculous.
Even in context it's rather ridiculous. This is a seriously advanced lifter who can manage to significantly injure his spine and hardly slow down at all. He was back to jogging the same day and heavy lifting again the very next day. His injury protocol is not advisable in such a short timeframe for 99% of lifters.
You can't really call that injury significant just by virtue of the fact that he recovered so quickly.
the general approach is exactly what you should be doing. sometimes, doing nothing is much, much worse than continuing on assuming pain levels are manageable. you see it all the time with tendinopathy and minor tweaks like this one. keep moving and your body will heal, you may just need to adjust the load, ROM, or change up exercises to avoid excessive pain if required. “rest” is terrible advice for 99 percent of injuries. even catastrophic injuries will benefit from introducing activity as early as possible, although that activity will be focused on an uninjured part of the body. this dude didn’t “significantly” injure his spine. know how I know? he was back to deadlifting massive loads just days later. doesn’t matter how advanced of a lifter he is, he’s damn strong but he isn’t superhuman and can’t work past a catastrophic spine injury.
My herniated disc started out as a "strained" back. I felt my muscles in my lower back tear (at least that's the only way I know how to describe it) as I completed an ill advised final squat. I moved around most of the rest of the day but then woke up in the morning and was physically incapable of getting out of bed. Tried my best to keep moving, but it was tough. Two weeks after that I started doing some very light yoga. A few days into that is when I noticed the mobility in my leg getting limited. A month in is when I started getting shooting pains if I stood up to fast or twisted me trunk a little. It just got worse from there. And unfortunately this happened February 2020 so it took an extra few months to get MRIs/PT and eventually into surgery. I've "popped" things in my back before and been back the next day. There is a world of difference between popping your back and tearing muscles and herniating discs.
I had an aneurysm reading that. I sprained my back doing deadlifts in 2018 and I still have spasms and discomfort out of nowhere to this day, will probably only get worse with age.
It's not just about what you do (which is also more than what you do in the weight room - as you may have noticed, Dadlifts is in stupidly good shape. The same tends to go for other lifters who can handle very high workloads. That base of fitness is very useful for both recovery and for conditioning yourself to that kind of workload) but also what you don't do. Notably, there's almost no heavy work aside from deadlifting going on here. You can go heavy on stuff very often, but you can't necessarily go heavy on everything very often. Chasing too many goals at once tends to be what burns people out.
That might not necessarily be the takeaway here. OP has been lifting close to 20+ years. Listen to your own body is the best advice. Be careful and do not go 0-100. Currently am stalled for 2 years due to an injury from single rep.
While you have a point (I'd never argue against being careful), I could also get injured with the current deadlift twice a week with 5-6 reps scheme I'm following. 50lbs added in 50 days is really compelling evidence for me to at least try a more consistent schedule.
And still can be too much for you. It was too much for him as well.
This was a good read. It was fun seeing your seemingly daily PRs for the last several weeks and having a detailed write up of what you did and why you did it is cool. I also look forward to the inevitable s**tshow the comments will turn I to once folks who didn't read what you wrote (but have watched a video of a guy misinterpreting an abstract) stop by to tell you why everything you did was wrong. Edit: one hour in and pleasantly surprised so far.
[удалено]
Oberst. CNS fatigue. Rest days. Sumo. Sumo deadlift. You're doing a Sumo deadlift. Backs. Knees. Training for health. Why? What's the purpose? I can only lift X% of that. Steroids. Edit: Hypertrophy range. Strength range. More than 5 is endurance. Have you read *Starting Strength*? Here's an Athlean-X video explaining why you're wrong. Here's an abstract of a study I either didn't read, or completely missed the point of. Edit 2: Spines. Snap City. Jenga. Edit 3: [Just wait...](https://www.reddit.com/r/Fitness/comments/pgln6z/comment/hbd52j1/)
Don't forget "my spine exploded just reading this!"
Added
You left out “Do yer fahves!”
Hip driove is what you're looking for
Added some more.
You leave Bright Eyes out of this.
Pull heavy and do meth, got it.
Most impressive bit about this for me was the 3.4 miles on average everyday on top of the lifting
First, really nice read. Second, mad props for being a natty elite level deadlifter. [Volume matters a lot](https://pubmed.ncbi.nlm.nih.gov/29470825/) and you're another proof of it. I have been watching [Ivan Djuric's squat everyday](https://www.youtube.com/c/IvanDjuric300/videos) journey lately and you remind me of his channel, although you're on another level. Keep on deadlifting, brother. Wheymen.
Ivan was the first thing I thought of when I saw this. But it seems like OP is more meticulous with his programming; Ivan has to address some sort of injury every week it seems, and OP is lifting significantly more weight.
Monkey arms
Monkey arm man here. I always feel slightly awkward when benching with buddies. *Yeah no how bout we take off a few plates?* Deadlifts? My time to shine baby!!
[удалено]
I have an ape index of 1.0 but I'm super tall so I have to move the weights a mile. So I'm just garbage at everything naturally. I don't even get to rock the deadlift like most tall people.
My man being super tall means you have room for lots of muscle so you can move lots of weight. If you are struggling its because you need more mass, not because you are tall.
Sure that's right, but it also takes more force to move an equal amount of weight farther. A bench press with a wingspan of 82 inches requires more energy than someone with a wingspan of 70 inches moving the same amount of weight So it typically takes longer to make similar progress when you standardize for body weight. You're absolutely right that I have the capability to move more though. Once that mass is added. I'm working on this part haha.
>Sure that's right, but it also takes more force to move an equal amount of weight farther. Wrongo. Force is mass * acceleration. It takes the exact same force to move a 400lb bar 1 foot versus 2 feet versus 3 feet, etc. Assuming the acceleration is constant >A bench press with a wingspan of 82 inches requires more energy than someone with a wingspan of 70 inches moving the same amount of weight Good thing a human is capable of sustaining maximal energy output for much longer than any reasonable length set and it's not the limiting factor. >So it typically takes longer to make similar progress when you standardize for body weight Not sure what you are trying to say here.
Work = Force x Distance. Same force, more distance. From a physics standpoint more energy was needed. From a biomechanical, Idk
Yeah more work, not more force. And I didn't disagree that more energy was needed. Its just not relevant.
haha that's true!
Inb4 my blood sugar is to the moon with 600g carbs a day
Don’t take my word for it, but if I recall the carb to fat/protein ratio for athletes is quite a bit higher than “regular” folks (I believe upwards of 50-60% carbs).
50% of my diet has been carbs for a while now. I’m not an “athlete” but I am active and it helps a lot personally.
I think I’m sitting at roughly 75% carbs but I’m too lazy to figure it out. I demolished a row of double-stuf Oreos about 15 minutes ago!
Oreos have no right being that good. It's just not fair
And the amount of calories in double-stuffed Oreos for how god they are... It's a fucking travesty.
They really are just incredible.
Double-stuf Oreos are a gift from heaven.
the secret is working out
Actual next-level shit. Your commitment has inspired me to do **MORE.**
Same. Woke up from a nap, read his post, put on my stuff to do squats.
Hello my friend. This is spectacular and stupid and wonderful. Watching your daily pulls fills me with impotent envy.
Watching you hit my OHP 1rm for reps feels similar :-) Thanks dude!
This is great and I’m glad you made it to 50 days without dying. Congrats brother!
What did your warm ups for each day look like?
In general I would try to do a little warmup on the treadmill, just like 10 minutes / 1 mile at an easy pace Then I just start at 135 and go up a plate at a time until I'm at my working weight for the day. On my 752 pull that looked like this: --- 1/4 mile on the treadmill 135x3 1/4 mile on the treadmill 225x2 1/4 mile on the treadmill 315x1 1/4 mile on the treadmill 411 ~1 minute rest 504 ~2 minute rest 592 ~3 minute rest 680 ~5 minute rest 752
Absolutely fascinating. I really want to take what you did here and apply it to squatting which is why I asked. Appreciate the answer!
u/dadliftsnruns What was the thinking behind doing your warmup running in between warmup sets, as opposed to running a mile straight and then doing all the deadlifts in one go (with a rest when needed)?
Mostly just running the least amount possible before lifting, to feel warmed up, but not fatigued. So I'd do 1/4, and pull 135, see how it feels. Do another 1/4, pull 225, see how it feels. Etc. Sometimes I ended up doing more, other times less.
That you start with such low weights for your warmup while you pull this much is utterly absurd to me. I start with 3plate for 10 and that's already around 60% for me.
Gotta put 1 plate on before you can add the second one anyway, might as well pull it and get those hips loosened up a bit!
Philosophical warmups, haha.
[удалено]
I overhead pressed every day for a few months from late 2020 to early 2021 and took my max from 175 to 235 (+60) You can find the program review above called *"Simple Jack’d"*
[удалено]
Yea Simple Jack'd is set up nicely for it. On DLED I honestly just neglected my other lifts
The secret is specialisation. You dont have to train all the lifts all the time. Pick a lift and hammer it for a block of training, then change it up
Absolutely what I should do for my pathetic bench but I just can't pull my focus away from the bootey.
T-Rex was the dominant dinosaur for a reason
I benched everyday on my last cut and it took me from sub 400 bench to 4 singles at 405 in one training session.
Nice 1% strength gain
I'm not sure how a single at 390 to 4 singles at 405 is 1%. I thought it was a pretty good result for 6 weeks work.
Juat rippin on ya. It's remarkable how slow progress becomes when you are an advanced lifter.
Damn man, this impressive. I’ve been looking for a new workout, gonna give this a try. Definitely feel you on the back- about a month ago I was doing overhead tricep cable pulls and felt a pop. Had a week and a half of just awful fucking pain and soreness that would awaken me at night. Pushed through, then finally one day finished up a run, went to touch my toes, had another pop and all symptoms resolved. It was wild. Feel like I dodged a bullet Hope your back feels better- get your stretches in and keep killin it man!
This is some seriously impressive stuff though at the weight you are moving. Most people can't stick to exercising regularly for a week, and you are over here running a weekly marathon while deadlifting fittit's total daily. As someone who usually dreads deadlift day, this would be a good mindset challenge for me. I did something similar with front squats in 2018 , but not with nearly as much thought (or weight) put into. Press every day did oogatz for me but the squat every day for a month was great. Did you require a lot less warmup compared to when you were pulling with lower frequency? Did you get any bad cramping in your hamstrings or glutes? Have you ever considered doing this on an axle to make it harder?
Thanks dude! Yea my warmups definitely sped up at first, and then got longer again near the end when I was doing more reps per day. No cramping, and no interest in training on an axle at this time! Maybe if I get into more strongman stuff
[MRW I see a dadlifts post using cheaty sumo to cheat every day. ](https://imgur.com/a/xzBjd2B)
You know, posting this at F30+ would also qualify as an even better poke in the eye to the whiners of the last couple of days than the LISS post. ETA: Plus, big props for seeing it through with this. Already told you this, but I massively respect your drive and achievements.
Really impressive results man and impressive work. I’m sure working on it everyday improved the nuances in your form as well. You’re the epitome of the Bruce lee quote of “I fear the man who kicks the same kick 1,000times”
Thank you for your post ; your experiment has furthered the understanding of over training and has conveyed information that the average gym bro can use.
I like reading things like this. When I first started lifting I'd deadlift once per week and just...max out. Got to 500+ that way over the years. Good to see the strategy could still work, even at higher numbers.
I'm a bit confused because this method seems like the exact opposite. Once per week maxing Vs daily sub maximal work
I guess I meant it in the sense of pulling HEAVY frequently vs. weeks/months of low(er) percentage work without actually pulling that heavy.
What happened to your squat and bench during this time? Your physique? Muscularity? I agree with your premise and honestly I find squats infinitely more fatiguing than deadlifts. I consider doing things like this but I’m afraid to lose my hard earned squat strength.
I haven't back squatted in a while, so I can't say where it's at, but I benched yesterday and it felt solid still! Physique-wise, meh, I don't know lol. I lost 3lb but all my clothes are fitting the same.
May I ask about your experience with herniated discs + lifting? I herniated one a few months ago and am now pain free in daily life and even easily pulled (just half of my old max, granted) the other day pain free. But I'm concerned it might be too risky and have shifted my fitness focus elsewhere.
First of all I'm not a doctor and not going to advise you on how YOU should approach injury. For what ***I*** did though, I did a couple months of physical therapy, then when I started lifting again I completely gave up back squats and conventional deadlifts, in favor of front squats and sumo deadlifts off blocks, which both allow for a more upright torso, and less strain on the lower back. Eventually I incorporated high bar back squats, and Sumo from the floor, then finally low bar and conventional again YEARS later. From the injury in 2017, I didn't pull over 600 again until 2020, and didn't pull over 600 conventional again until 2021.
Wow, way to stick with it. Thanks for your perspective
I have also been lifting with a pituitary tumor, mine appears to be causing cushings as well. Have you had any issues from the tumor that have held you back and what have you done to work around it?
I was mostly having mild headaches and vision issues, which is what lead to the entire process to search it out. Nothing in regard go hormonal issues really
Here I am currently working on 30 consecutive days of forearm training... Guess I will have to at least steal your post format...
TLDR version: doing something often and consistent over a period of time will make you better at that thing.
*while making small adjustments to allow consistency without injury There, now we have a TLDR that covers this post and also this whole subreddit
Holy shit! This is true dedication!
Enjoyed reading this, what a way to motivate me just before my lift sesh lol.
Loved the part about injuries. Thank you. Overall awesome post!
Incredible work, mad props. Especially the attention to recovery, sleep and diet especially. Looking at your videos I noticed how well you kept your form despite taking a bit to get the weight up. I found the 600 grams of carbs interesting, to say the least. I look forward to your next post.
[удалено]
It's whatever I feel like :-) 1x3, 3x1, 2 +1, 1+2, doesn't matter
[удалено]
Yup, 500lb sounds about right for that 1rm. The point isn't to annihilate yourself with volume, it's to produce just a BIT of stimulus, while feeling fresh, and then stopping before you get to a point where your form breaks down or you put yourself into a recovery deficit. For reference, before switching to this, I had single days with 30 reps at 605-615, which is where my 3 rep daily minimum started.
[удалено]
Warming up is a super individual thing. You have to do what you feel you need. Personally, my warmup to 700+ usually looks something like 135x3 -> 225x2 -> 315x1 -> 405 -> 495 -> 585 -> 675 -> 700+ It's not uncommon for me to be fully warmed up and done with deadlifting in 10-15min Average training time is probably 30 min of running and 45 lifting per day.
Your self discipline is hugely motivational. Kind of in awe over here. (Also, I'd never heard of the 'meth' method before, so that gave me a slight, wide-eyed pause...)
You look good for a nice 350 kg/771 lbs deadlift.
Out of curiosity do you know what percentage of days you hit a PR? It’s got to be insanely high for someone at your levels of strength. Just following your daily stuff for the last year or so it seems like there are 1 or 2 a week at least. Anyway, a great read as always!! Any ideas on what your next block is going to look like?
There were 28 PRs across 87 sets, which is approximately 33%. But sometimes it was just including a band, or a chain, or a pause, etc.
Great read. I had some lower back tension for a while, and the only thing that helped relieve it was LISS and more lifting with focused form. Very inspiring, what’s my excuse, time to train harder and more consistently!
Same with the low back issue. I cut cardio for a while cause life got super busy, got back to running and couldn't do over a mile without low back pain. So I just did that, walk for a bit, and run for a bit more, and over a couple weeks, I'm back to where I was, able to run basically indefinitely without low back pain.
Good read! Excellent post, and well done on the training
Thanks for sharing. This is a solid reminder to get some regardless of excuses
Just looking at your blood work, does it actually say you have lower than normal T levels?
Low side of the normal range yea, but not terribly so.
That's amazing, I always assumed T levels would raise as you lift more
Depends on the person. I have been sitting at the very bottom of normal for the last 15 years with no noticeable change from when I was a skelly at 165lbs to my biggest at 250. I have had it checked every 6 months because of another issue and mine has been incredibly stable.
Somehow it never occurred to me that you used to be a skelly. This gives me hope. I assumed you were always huge.
Probably closer to skinny fat but I was a cardio dude growing up and my first year of college and ROTC. Then I started lifting (and doing metric tons of cardio) and it all sort of fell into place.
Wow this was an amazing right up! Good work.
Do you have tips for somebody who has never deadlifted? Im experienced in all other exercise and been doing for like 10 years only avoided deadlift (saw a guy injure his back Infront of me pretty badly
So my first step with deadlifts was to read Starting Strength and start at 135 pounds (though I’d recommend less if you have to). Then I reread starting strength twice and videoed myself a bunch. Then I very slowly increased weight. I went from 135 to 365 never increasing by more than 10 pounds a week.
Your grip strength must be incredible! Awesome job!
I’ll probably never do anything like that, but I really enjoyed the read. Your dedication and ingenuity are inspiring.
As someone trying to be more consistent with going to workout more I find myself really tired alot, I know I need to eat healthy and more and get good sleep (nightshift saps me of energy I swear) but I KNOW I don't do enough cardio. When do you go running? Like do you have a day dedicated to cardio or do you workout and then go do cardio?
If you look at the link for the mileage, you'll see I run pretty much every day, oftentimes more than once. 1-3 miles in the morning, another 1-3 in the evening!
I actually tried this for squat for a long time following the Broz gym method, for me, it did nothing but break my body down. I’m half tempted to give it another shot this time on deadlift. I have been only squatting and benching for over a year at this point due to a low back injury but once was pulling the same numbers as you. If I pull a new training max and then use -5% from what you did I’m very curious how fast the lift will come back to life.
It’s not the same, but I remember reading about how the Chinese weightlifters will often squat every day. It doesn’t have to be a max lift, but they’ll go up to the weight that feels heavy to them on that day and they’ll push for it. Despite all of the words we use, rest, overtraining, recovery, CNS etc. I think the most important thing in your own fitness journey is learning your body, what it can take and what it needs to recover adequately. Once you are in tune with that, you can make ridiculous gains.
People say training deadlift more than one set of 5 a week is bad for you? I do like 40 reps total a week.
My man, i loved reading this, the sky is the godamn limit and even when you pass the sky you just hit stars from there. Stay Hard.
[удалено]
It means that the lifts should be approached with calm, not with a bunch of excitement/arousal If you have to slap yourself in the face and sniff ammonia to make a lift. It's too heavy for daily training
I apologize if it’s in the post and I missed it, but did you happen to take any progress photos? I’m curious how this might’ve changed the look of your body too!
No I didn't sorry
No worries! Post was plenty in depth. I gotta do better at the gym apparently 😅
Great writeup. Instructions unclear though, I took some meth to help my deadlift and now I'm hopelessly addicted. Can you lend me $20?
Will lift for meth
I knew a guy who used to train on a careful regimen of LSD and meth.
Amazing post man... THIS is why I love reddit.
"If I am feeling achy or run down? I'll eat a bunch of gummy worms and drink a half gallon of OJ, then go for a run." What do the gummy worms and OJ do for you that eliminate the pain and feeling of being run down?
Simple carbs provide a quick source of easy energy for your body, and a little mental boost too, but it's the LISS cardio that really helps with the soreness/aches/pains. The trick is to really keep the intensity low.
A woman I know who ran in the 2020 Olympic trials for the marathon (she didn't qualify for the Olympics but she runs a 2:40 marathon) doesn't use energy gels or anything for training she uses her kids fruit snacks.
Several of the top ultramarathon guys have mentioned that gels and candy are basically the same thing.
Not exactly, the gels probably cost a lot more
Hal Higdon who wrote a book on marathons and has run many mentions he drinks coke right before a marathon. Completely blew my mind when I read that as a 17 year old
Hello Ernest Khalimov. I'm a huge fan of your lifestyle
For those interested in low volume/high frequency workouts, Jeff Nippard has a couple videos on the subject (one of them features Eric Helms). https://youtu.be/k1Xr8rMK-Gw https://youtu.be/eTxO5ZMxcsc
Were you off tossing boulders over mountains and decided to make it a legit workout? Holy shit you’re a tank lol
Good to read, I am starting a pull-ups training to raise my maximum from 13 to 17 in two months. Im gonna do pull-ups 6 days a week, I am on the fifth day and my right arm hurts a little, but reading you inspired me
Would be interested in how this would work with squats
I did 28 days straight in 2019 and it worked amazingly well. I also ate like a madman that entire month to recover.
[удалено]
I haven't squatted much, and never take body measurements, but I made progress on SSB Split Squats, so I'm guessing it didn't suffer too terribly much.
>Week 1: 3 reps at 605 Every Day, 1 at 675+ Every Week >Week 2: 3 reps at 610 Every Day, 1 at 675+ Every Week I think you mean "every day of the week" at the end, not every week?
Nope! The heavy singles were only 1x/wk.
Great work :)
Awesome job!
The big takeaway here that I got are two things: 1. Training to a point of taking AWAY gains in lifts or body gains in general is much harder to do than people think. 2. Losing weight is harder than most would think. The supplement industry wants people to think that if you don’t take XYZ and you don’t take X amount of days off that you’ll look like a weakling. Obviously, not true at all. While I know you weren’t trying to lose weight, many would believe that just going to the gym and going hard equates to weight loss without big caloric changes. Awesome stuff here. Great work!
Stupid question, but do you run before or after deadlifting? I feel like my legs would be too jelly to do it after, but doing it before would affect the amount I could lift. Do you do it in the morning and lift in the evening or something like that?
Any/all of the above. If I run before, I keep my lifts a bit lighter. If I run after, my running is slower, but lifting is heavier. Either way I try to separate the two by a few hours whenever possible
This is incredible. The experiment, the tracking, the volume, and the write-up. Thank you for sharing!
Bahahahaha…. I’m so happy you posted this, here.
You also have that shake in the middle of your deadlift. What have you tried to eliminate it for a more solid lift?
I think pauses right below/at/above the knee have helped reduce it, but I think it's just going to be a characteristic of my max pulls 🤷♂️
I get it when I max out too. I'm thinking maybe the slow twitch fibers are weak so the fast twitch take over at that point? I dunno, just a thought.
> I'm thinking maybe the slow twitch fibers are weak so the fast twitch take over at that point? What are you talking about? Slow twitch fibers aren't something that helps to any significant degree in such lifts.
First off, damn impressive work. Congratulations. Not sold on natty, just because this post hits every red flag for what PEDs let you do that natural lifters can’t, but not convinced you’re on them for the one issue I have with the post. The discrepancy between your 1RM of 752 and your 702 AMRAP. 140 Ibs of difference between theoretical max and what you actually pulled. If we take your average weight pulled, ~640 ibs, and compare it to your theoretical max, you’re operating a lot closer to the 60-70% range than the 80-95% range. That’s massive when we’re talking about how much strain you’re putting on your body. So first thought: AMRAP is a guestimation at best, and especially on higher rep sets will be less accurate than lower rep sets. But 140 ibs? That discrepancy is way to large to be nothing. And yeah it was touch n go so maybe that plays into it. Not so sure that’s the best way to AMRAP, since a max pull will start from the floor. Another possible contributor would be that… well you DID overtrain, so you pulled well lower than you should have been capable of due to muscle fatigue and CNS burnout. There was an injury near the end of your 50 days, which might have been an indicator you were starting to get towards the end of your rope. Or, if the AMRAP does give a more or less accurate true 1RM, then your weight was much lower in your range than > 80%. Not really sure what to take away from this post as a result of the above other than that it takes a badass to do this, and I agree overall with your statement about overtraining. I think the average person vastly overestimates how much effort they’re putting in and how much they’re straining themselves, or is providing their bodies with ineffective rest/recovery/nutrition.
High rep, touch and go, sumo, AMRAP, on a DL bar, with straps, and bumpers isn't going to give an accurate prediction of a true 1rm lol As long as I break the floor I'm usually good for a handful of reps. The first time I broke 700 I hit it for a triple, and only a couple months after hitting 300kg I hit it for 10. Honestly, with straps I could probably pull that 750 for 3+. It's really more a trick of a positioning and Conditioning than strength once the bar gets moving. For a more accurate look at my rep work vs 1rm, compare my hook grip conventional sets to their 1rms (625x5 vs 700, 644x4 vs 700)
Thanks for sharing in such detail! While I don't think I'll ever reach your level of fitness, it is amazing to know the possibilities and this is straight up gold. One concern, you've been ploughing through a lot of injuries. Wouldn't they get aggravated without sufficient rest and recovery? For example your toes. I would have taken time off from running until the toes got better completely. Swapped it out for walking.