Q&A – 17

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Greetings. I hope everyone had a delightfully arousing week. It’s PR Friday, so post your training updates or weekly PR’s to the comments. I do read the comments and I like to see how everyone is doing and identifying any problems you may have in training (since I can address the topic in a post).

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This week started with a 70’s Big Female post discussing how to program pull-ups depending on the ability of the trainee. It was followed up by the strangely popular post that expresses irritation over bros in the gym and provides some ammunition to support why you train the way you do. On Wednesday we discussed shorter training sessions to maximize a positive hormonal response. Then on Thursday my mate Shannon Green from Australia showed us some strongman programming templates. Now let’s get on with the bloody Q&A.

Maslow asks:

Any recommendation for number of reps and sets for lat pull downs for a female who fits in that category? I’ve been having her do 3×8 with a weight that she can just barely do for 8 reps. I figured it’s important to build some mass in there so I did x8 instead of x5 but I don’t really know if that makes sense. Thank you.

Dear Maslow,

You’re doing it right. Girls in this area of adaptation — typically limited in lifting experience and can’t do a pull-up — will benefit from establishing some musculature. But since they are girls, they will increase musculature slowly, so they require an accumulated work load over a period of time to do it (guys are the same way, but faster). I like to implement a combination of higher and lower rep schemes in the same week to work both the hypertrophy and strength ranges respectively.

Note that using pull-downs (close grip or underhand) is a method I implement early on and try to transition into a progression like this post. I’ve even used some rowing machines (like the Hammer strength row) with girls who need upper back and shoulder musculature, but those girls eventually learned and perfected the barbell row and use it exclusively now.

karibot says:

Justin: A few weeks ago, I saw a bro testing his nose breaker 1 RM *on an Olympic platform*. That’s right. He put a BENCH (scrrrrrape) on the fucking platform.

Dear karibot,

There was a kid doing deadlifts with a trap with the large, iron 100 pound plates on a platform. The platform is one of those stupidly expensive ones with the nice glossy finish, and the octagon plates were destroying it. I stopped him and asked him to move it onto the rubber flooring since he was ruining the platform and, “If (he) ruined the platform, then I wouldn’t be able to use it. And that wouldn’t make me happy.”

iamperfet says:

I want to approach these squat rack curlers and tell them, ” Hey, there’s some set weight bars over there that you could easily curl and not take up the SQUAT rack.” I feel like they’d feel their pride was hurt and not respond well. Has anyone ever done this?

Dear iamperfect,

Yes. I do this. Two days ago a guy was in a squat rack doing some (shitty) rows with 135, and I said to myself, “Oh, fuck this.” I walked over and (respectfully) said, “Excuse me. Would you mind moving to this other rack? We need to squat and this rack is safer.” I get pissed off when people are doing stupid shit, but it’s usually out of ignorance, so I’m rarely a dickhead. The fact that I’m typically bigger than them usually results in a QED, but being nice about it will convince most strangers to do what you ask. If they didn’t, then I would politely explain a few points in support of what I want and need. If they denied me, which has never happened, I would acidly say something like, “Yeah, because taking a rack for fucking curls makes a lot of sense,” while walking away. I have no qualms about being a dickhead, especially with “stuff in the gym”, but I highly recommend that you are all respectful and nice first. While I never did stupid shit in a rack, never walked in front of anyone, and always squatted to depth, I still probably did stupid things years ago. Acting like a “lifting tough guy” only makes you as much of a douche as them.

gumbo asks:

Justin – you’ve mentioned ascending sets a few times (like with 3×3 for Press).

What do you think about a reverse pyramid set, like Martin Berkhan uses? You warm up, hit your top set, then drop the weight 10% and add another rep, then the drop the weight again and add another rep. Eg.: Squat 250×5, 225×6, 200×7. What sort of trainee might benefit from this?

I squatted 245 3×5 on a LP recently, but the heavy 3×5 sets across for squat just leave me with nothing in the tank, totally wiped out.

Dear gumbo,

I program descending sets as well as ascending sets, but the context of when I program them is dependent on the situation. It’s typically on a heavy where the lifter wants to be fresh for their heaviest set. However, the overall tonnage will typically be lower with descending sets because the weight typically has to drop lower. For example, if I do 190×5, 200×5, and then 210×5 on press, then my top (and final) set won’t be as heavy if I had done the heavy set first. However, if I did 215×5 or 220×5 first, I would probably not be able to do 200×5 as a second set. I would be safe in doing 190 or 195×5, but the 200×5 would may not go (I don’t know, I’ve never done it like this). The point is that the overall work load of the press will most likely be lower with descending sets compared to ascending sets.

Another example is Alex, Mike’s brother, who is getting ready for the Arnold. I wanted him to squat 550×2 last week, but he had mentioned how he had been using descending sets (I typically like ascending sets for powerlifters for several reasons). So he smoked 550×2 and then wasn’t able to double 530 (he singled it), and then doubled 510. If he had done ascending sets, he probably could have gone 520×2, 535×2, and 550×2. If he had done 20 pound jumps instead of 15 pound jumps, he could have gone 510×2, 530×2, then 550×2 — but he would have gotten the double at 530 instead of missing it due to doing 550×2 right before it. In that comparison, his tonnage would have only been different by one lift, but these things could matter in more advanced trainees.

criedthefox Says:

Justin,

i’m not in the business of disagreeing with Doctors (most of the time), nor saying I want to spend 24 hours in a gym…but don’t bodybuilders spend hours in the gym doing like 260 sets of tricep work? They have no problems with building lean mass. GRANTED it helps that they’ve got syringes hanging from their ass…but what i’m saying is wouldn’t bodybuilders and their size and the fact that they’ve been training the way they have for decades be a pretty strong case against this doctors theory?

Dear criedthefox,

First, this isn’t just a “theory” from Dr. Pascuale; it’s been researched. How thoroughly and how much it can be generalized, I admit I don’t know (I don’t have access to a university style journal thing right now and I spent half an hour trying to find studies the other day, but this was something we talked about in class when I was in school). But despite the fact that we don’t have the literature review in front of our faces, you know that this is true to some extent because if you train for too long, you feel beat down.

Secondly, even though you pointed this out, I don’t think you fully appreciate this statement: the bodybuilders you are referencing are on fucking steroids. Again, I don’t care that they are and don’t look down on them for doing it, but the “hormonal” game is not the same for you as it is them. If we’re only looking at testosterone and growth hormone in response to short and intense training sessions (which would not be the only thing effected, mind you), and a bodybuilder is supplementing with one of those things, then his hormonal profile functions in a different way than you. If he has much higher amounts of testosterone artificially put into his body, then the normal drop off due to training won’t occur for him. That’s why when people are “on”, they don’t get tired, don’t get sore, and feel like they can train forever (depending on what they are using and stuff).

Supplementing hormones will definitely change how a hormone normally occurs naturally. C’mon man.

Content below this message is part of the update on 2/3/2012

bohdi asks:

Anyone have a good source from which to find weightlifting shoes with a half inch heal? Most of the places listed back from the previous 70sbig posts on shoes are not available anymore. Maybe I’m just an idiot but I am struggling to find a shoe with heal that isn’t 3/4 inch.

Dear bohdi,

This isn’t what you were asking, but the significance of a half inch heeled shoe is over exaggerated. Plenty of people are strong as a result of a 3/4 inch heel. If someone required less of a heel to improve deadlift mechanics, then they typically use a flat shoe or deadlift slippers (which are much less expensive). I wouldn’t stress over trying to find a shoe with these requirements. As for the gear FAQ, I just updated it. It’s painstakingly clear to me that you did no or absolutely little searching on this site or the internet. I forgive you.

strongerthanyesterday asks:

@Justin, whats the time frame for someone doing snatch, c&J and squat- is 15 ish minutes for each lift realistic as well? do you have any suggestions for tapering? I have a meet in two sundays and today I can do a light lift, on Friday I am gonna go heavy cuz I will be at a gym in california that I always max at and they have nice bars, so what do you suggest I do the last week before the comp. I was thinking only hit crisp medium weights early part of the week, then light crisp lifts on friday, rest sat, lift sunday. Also, anyone have any experience with keeping a pendlay bar in an open air area? I think I need to buy one cuz my york power bar is gonna break my wrist by not spinning, but I use it in an open air sunroom taht gets significant moisture and I dont want to ruin a nice bar. Maybe glenn could comment on this bad boy?

Dear strongerthanyesterday,

Training specifically for a goal will be different than a general approach for the “short session” emphasis. However, if you’re snatching and cleaning, then you should be able to do both of those in 45 minutes in an up tempo workout. This is why many weightlifters will have multiple sessions in a day with a 20 minute rest or breaking for lunch — they take advantage of the same principles that were laid out in the “short session” post. But, it just depends on the situation and the lifter.

Your plan for the meet is a good one. Some people are able to go fairly heavy early in the week while beginners would probably do well to hit successful medium weights to build confidence. You won’t get any stronger in the last week, but you can improve your ability by getting proper rest. Your plan to hit some light weights at the end of the week is a good one and is my standard approach for “newer” lifters. I also fully support Doogie’s comment that you have already seen.

As for keeping a bar, don’t leave it outside. It would still function decently enough (depending on it’s moisture exposure), but if you’re going to spend money and rely on it, then bring it inside and store it in a corner or a closet when not in use. There’s no sense in leaving it outside unless you sleep and live outside all of the time. If that’s the case, send us a video tour of your house.

willey asks:

He was saying to cut down on rest between sets (3-5mins on squats), but I’m routinely needing up to 7 mins on my work sets of squats, and I think I’m nearing the end of progress on SS.

Is it worth trying to throw in conditioning right now, or would that cause me to fail from too much training since I’m already struggling hard to keep progressing, or should I wait until I fail/rest/switch programs in order to throw in some conditioning work?

Dear willey,

Without the context of your program, you’ll obviously require the longer rest periods for your sets of squats to continue accomplishing your daily goal. If you’re almost done with the LP, then don’t worry about conditioning as it will inhibit necessary recovery. Sometimes in a linear progression, “failing” is just the end product of chronically going beyond the limit of what would be a “good stress” for the body. In other words, if you get to the point of finally failing after already doing several resets, it’s the result of too much stress and not enough recovery over a period of one to several weeks. This can be helpful from a psychological perspective (to learn what this feels like), but I’d rather avoid it as a programmer. With respect to the conditioning, just wait for the program adjustment. Don’t simply “rest” and try to continue your LP because it will only delay the inevitable, and natural, need to change the stress application.

A general point on the “shorter session” concept is that it will depend on the context of the program and goals. If you are prepping for a power meet or only care how strong your squat is, then yes, you should be fully rested. I thought I made this clear in the post. Instead, you guys that obviously need more rest should look to see how you can trim the fat off your workout. Are you fucking around talking to a friend for two minutes every five minutes? Are you just sitting around until you “feel” ready? If you start quantifying the length of time you spend resting and the length of the session, you’ll start to see how much time you waste. This may or may not be relevant to you. It is to me.

And lastly, a word on 5×5 in the Texas Method

Several people have asked and informed me that a lot of fellas are wanting an elaboration on what I meant when I referenced not being a fan of 5×5 on a TM. This isn’t a new concept, and I’ve mentioned it on this site a few times, but I can understand the confusion. I didn’t make a huge deal about wanting to decrease the volume in the Volume Day of a TM in the first e-book, but I did talk about it. I even gave examples of Chris doing 3×5. I purposely didn’t make a huge deal about it because it wasn’t the focus of the book. It is, however, the focus of the second e-book. I originally did not intend so much time to pass in between the release of the books, but it’s actually a good thing for the reader. There have been a handful of major changes I’ve made to the “advancing” chapters — things I would consider a “breakthrough” in how to program late stage intermediate lifters. It has given me more time to use trial and error from good and bad results.

With that being said, the e-book has been written, but I’m still in the editing process and updating some of the chapters. I’ve had unnecessary and necessary delays, but I also care about giving my customer a very good product. I can assure you that the content in this e-book blows the first one out of the water in terms of quality and applicability not just to TM users, but all intermediate level lifters (which includes pretty much everyone here).

As for the drop of volume on the Volume Day, it is explained in very fine detail in this new e-book. There’s an entire chapter talking about why to do it. In the mean time, I suggest that has been using 5×5 for at least two months to start dropping it down. If you don’t want to, that’s fine. But I know that it works better, and all of the reasons — more than you could ever want — are in this next book. The results also speak very loudly. Mike’s brother Alex just squatted 550×2, Chris squatted 635×2 on his third double the other day and will hit between 650 and 665 at the Arnold. Mike has done around 550×2 and will hit around 585 at the Arnold despite having to do a PT test in the last month. In any case, decrease the total volume and see what happens (if you need specifics, use 3×5, or if you’re scared, use ascending 5×5 with 20 pound jumps or something). If you’re training for a powerlifting, you’ll get a huge boner over the content in the next e-book.

With that being said, I will re-double my efforts to finish the text and get it to you. I’m excited for everyone to see and use it — it will be one of the most useful things I’ve ever written.

Have a good weekend. Who do you have in the Super Bowl? Follow Facebook or Twitter for discussions on it.

51 thoughts on “Q&A – 17”

  2. Pulled 502lbs and benched 285lbs in a push/pull meet last Saturday… both 10 lb PRs. I was very happy about entering the 500lb deadlift club and felt good about myself until Justin posted the video of Brooks doing 500lb RDLs. I will go back to feeling worthless until I enter the 600 club I suppose…

  3. PR: Pulled 445×7 last night. It was all right.

    Re: Berkhan’s reverse pyramid method. Let’s keep in mind that he’s typically training guys who are trying to diet down to the absurd-5% bodyfat range (and are supposed to be training fasted). They’re not going to have much more than one good/decent work set in them at best, so they might as well get the heavy one done first and then do whatever they can afterwards. I’d actually prefer someone in a situation like that to follow Wendler’s basic 5/3/1 template – without going to max reps on the last set. Then do whatever assistance they feel they can get away with, and get out of the gym and feed.

  6. 3rd month of LP after 9 month hiatus (not PR but my first short-term goal):
    Squat: 132.5kgx5x3 (=1.5xBW)

    I want to hit the guys who load the leg press with 400kg to “do calves” and leave only 100kg plates free for me to deadlift. But I stay calm.

  7. PRs:
    Bench 200×1
    Press 147.5×1
    Squat 325×1
    Snatch 190×1 (bodyweight)
    C&J 235×1
    (None of these were true maxes, just testing heavy singles after SS)

  8. PRs:
    Squat: 380×3
    Press: 155x3x5
    Clean: 245x5x3

    Might cut back a bit of volume on the cleans from here on out and hit them with an ascending scheme.

    Tweaked my back pretty bad and was afraid to lift heavy deads today. Took today easy and focused on some assistance work.

  9. Pulled #505 x 2 singles, wanted 5 but it wasn’t happening. Doing stones 2x last week did not help… Heavy farmer’s next week then back to the quest for Bob Peoples swag.

  10. Justin,

    With regard to the post on reducing workout time, do you no longer recommend doing 5×5 on the volume day of the Texas Method? I recently purchased your e-book, and I got the impression that you programmed 5×5 squats and presses as the basis of the Texas Method. Has your recommendation changed, or am I totally missing the boat here?

  11. PRs:
    Deadlift: 415 10×1; 340 3×3
    Bench: 285 8×1; 245 3×3
    Squat: 375 7×1; 315 2×3
    Bodyweight: 196
    Bought tickets for my female and I to attend the DC-70sBig Seminar. Anyone else going?

    I started taking krill oil pills. That shit really stinks so it better do some good.

    Also had a major professional accomplishment this week. I’ve only managed to train twice so far this week because I’ll have put in about 63 hours in the office by the end of today then I’ll squat deep tonight and power clean tomorrow, golf on Sunday. T-minus 73 days until powerlifting meet.

  12. Whats up 70’s big bros and bras. Out in Cali here again and fricking pumped to hit this sick uc berkeley gym with an eleiko bar and bumpers. woo! hopefully this time this big but weak dude will let me use the eleiko bar instead of janking it for high pulls. oh well. first time in two weeks using a weightlifting bar instead of the york bar that seems hell bent on killing me. Seriously bros, I blacked out at least 4 times on wedneday catching cleans and almost went through a class window in my sun room. muttering to myself like someone in “school of champions” helped to clear up the cobwebs but jesus its good to feel the clean neat steel.

    Yo masbrow, I will be there, lets get big son.

  13. No PRs per say, but everything is going well. Mobbing has made my presses and especially bench feel way smoother and tighter.
    Press: 135×5
    Bench: 225×1, 230 just staaaallled out. It’s fine.
    Deads: 335×5, nice and pretty, but my hamstrings are definitely my weak point. It’s frustrating to be pulling jelly weight on these but struggle maintaining hamstring effectiveness. Conversely my speed is definitely increasing, which is weird.
    Squat: hit 365 for a few singles and left it. Frequency deadlifting doesn’t leave a lot in the tank for squatting.

    Overall feeling really good. Should hit Press PRs next week, and hit some decent deadlift weight.

  15. Since you brought up mobility I thought I’d ask this, for the past few months I’ve had this pain in my lowerback that doesn’t effect my lifting (I feel pain but its manageable), but the pain comes when I don’t do anything i.e. if I sit down in a chair or desk like at school for anywhere near 10+ minutes when I go to get up I’ve a crippling pain my lowerback(almost feels like s1 area)that makes me get up like a decrypted. I’m guessing its a mobility problem because its only when I don’t move then get up from sitting and even lying down but not as bad. I should note that when I was experimenting on what caused the pain, if I’m lying down on my back and raise my knees so I look an L, and then try to extend my leg and make it straight I have a bad pain in the lower back and am unable to actually extend my leg from that position.

  16. Rack pull of 515 this week. Looking for a DL PR next week.

    This week’s posts got me thinking. Man, when I look back on my 20s and 30s (I’m in my 40s), I get so super pissed at my two decades of bro-dom (bro-hood?), and how I wasted all of my good recovery years doing silly bullshit. It is great to be doing productive stuff now, but I cringe when I think about where I would be if I had gotten my act together in my 20s.

  17. A friend at work who wants to get strong was asking me all about how to reach his goals. He is doing a lifting-weights-by-body-part approach like bodybuilders do. I explained the benefits of doing the compound lifts, focusing on major lifts, eating a lot, and progression. He had heard that eating more protein than the USDA guideline would make you fat. I debunked this. He was very curious and receptive. It was awesome being able to discuss the hows and whys of smart training. I will direct him to 70s big.

  18. Not having a great time in the gym lately. Stalled pretty hard, took a deload in the squat, but I feel bored and unmotivated at the moment. And my 3×5 workouts for 3 exercises take 2 hours, including warm-ups. Maybe I just need to take a small break, and do some fun stuff. Our Crossfit box has shifted to a format where they do skill work for 10 min, a strength movement (rotate front and back squats, deadlift, power clean, press, push press), and a short (<15 min) metcon, so I might do that for a couple of weeks, as long as I don't drop a bunch of weight like I usually do.

    Oh, and Bench Press PR: 145×4,3,3. Maybe I should just shoot myself instead.

  19. No PRs on lifts unless you count form. My squat depth is really digging that kstar vid from last week and my press is finally starting to show some improvement as well. Looking forward to hitting a major body fat reduction goal by the end of the month.

  20. hit 415 x5 squats and 265lbs hang clean as part of a Bear complex single. I never realized an Eleiko bar was that much faster and smoother than a typical squeaky gym bar.

  22. Justin,

    When you discuss volume day here, are you talking about all lifts or just the squat? I can’t currently squat but have been using the Texas Method for presses (while benching on Wednesdays). Would you recommend switching to 3×5 for press volume too?

  23. I was away from the gym for 9 months, and did solely gymnastics and sprinting. Been back at the gym for four weeks, just working lower body due to a shoulder strain. Pleased to see my squat hasn’t lost much. Hit 130kg x 2 today at BW ~83kg.

    Shoulder is getting better and I should be good to go next week or the week following.

    Awesome 300lb 1/4 squats on display today in the squat rack next to me. Dude was in the zone: headphones on, no talking, no eye contact. Pity about the shitty depth.

  24. Snatch: 52 kg x 1 (previous PR @ 50)
    Jerk off the blocks: 80 kgs
    C&J: 66 kgs. Clean is still my Achilles heel, but it’s improving week to week.
    My first weightlifting meet is Sunday with SDanleyJr., followed by the Baltimore Open next weekend. I’m working up to my opening attempts today and resting tomorrow.

  25. Justin – Thanks for the explanation. You mentioned preferring ascending sets for powerlifters – any other reasons besides the total tonnage difference? Also, for the workshop, will there be a confirmation email beforehand, or do we just show up at CrossFit Annandale on the 19th?

    Jacob – good point about Berkhan’s audience, which I certainly don’t match. I’m just stuck in the unfortunate limbo of having gained too much chub initially on the LP, then stalling as I tried to clean up my diet. Hopefully at the workshop I can get a handle on the best way to proceed.

    PR: DL 275×5.

  26. baahahahahaahhaha i love that computer pic. hilarious.

    No PRs, I took last Sunday to this Sunday off to let my back rest. I’ve felt much better and have been working with a foam roller/lacrosse ball for mobility. I’ve been doing no heavy lifting which I feel like a fish out of water at the gym. Seeing the 1/4 squats, 1/2 benches and jellydick weights is driving me nuts, i feel like one of those guys…the Gordons. Ugh. I can’t wait until Sunday where I’m going to go back to squatting, starting light and working back into it. Can’t wait.

  27. Thanks for the response Justin. That definitely makes more sense. For what its worth, I’m on a modified version of SS, and I’ve stalled on bench and press two times each, deadlift once (poor form) and never on squatting. As far as requiring 7 minutes of rest, I usually get ready to go again when I can breathe without gasping, and start putting my belt on, and spend another minute making sure I’m in the mindset/getting stable under the bar. I do realize I end up talking a lot between sets with my spotter near the end of the workout, and I’m going to work on that.

    Anyways, PR’d squat and press
    Squat 3×5 @ 335
    Press 1×5 @ 160, failed the next set.

  29. @cassio598 – how’s your diet & sleep? If they are sorted, just take a week off dude, as in no lifting or intense workouts at all. You don’t want to get too bogged down and overtrained, as it’ll just take longer to recover.

  30. Just some rep PR’s for me this week on 5/3/1. Worked on squatting with a wider stance and form is better than ever.

    Programming PR: Going to do the Boring But Big 3-month Challenge starting after next week’s deload. Looking to put on some functional meat and improve conditioning (also buying a Prowler) without losing strength or actually gaining some. Then I’ll move onto 5/3/1 for Powerlifting.

  32. YES YES YES. Justin, we have the stupidly expensive glossy platforms. Next time, I will do what you did. It would probably be slightly less threatening coming from me, though. Tips for being more threatening?

    I have an important work week coming up, and I was determined to PR some shit today. This was probably stupid, but I needed the confidence boost.

    Benched 135×3 (BIG GIRL PLATES!)
    Squatted 160×3 (post-injury PR)
    I also pulled 240×2 with lumbar flexion, which is a PR in both weight and Gordon fuckheadedness.

    Mobility PR: My hips are feeling pretty consistently good these days. I’m mobbing the shit out of them every night. The unimpingement mob that’s sort of analogous to the best shoulder mob ever was a game-changer. So was the “pre-squat hip-opener mob rx” from last week.

    PATS PATS PATS.

  34. PR Squat for singles across. 405 for 5 singles. Going for 410 next week. My all time best squat is an ugly 420.

    Can’t wait for the TM ebook part 2. The first one was well worth the money. Every beginner looking for the next step after an LP should pick it up.

  35. Hell Yes! Life PR. Just proposed to my fiancée and she said yes!

    Fueled by exoneration I picked up the heaviest thing I could find (my 70 lb kb) and pressed it for five, for a massive PR. Reckless right now!

  37. Long time lurker first time commentor. Still on starting strength. I love the site and humorous informative.
    PR
    Squat 3×5 270
    Press 1×5 150
    Bench 2×5 225
    DL 1×5 295

  39. 1×5 185 press… I was pretty pumped as I was supposed to do 180 but the gym I dropped in on didn’t have 2.5 plates (what the hell).
    1×5 425 deadlift Planned to do 3 reps but I got through 3 and just said “fuck it” and went for 5.

  42. Today found out a girl at work is a powerlifter. Never would have thought it, but when I asked her about it she has family connections and is really into it. Made my day!

    Did you billybatter in your shorts?

    –Justin

  44. I´m finally back on track after many weeks of shitty training (mostly due to knee problems). Started with a LP and will soon switch to TM programming again.
    Yesterday I squatted 155 kg (~342 lbs) for 3 sets of 5 and benched 120 kg (~265 lbs) for 5-5-4 reps. This was a huge PR – almost got 3 sets of 5 with my previous 3RM.

  46. BW: 178 upon waking.

    Paused Squats: 265x5x3.
    Deficit Dead (3inch): 365×3
    Press: 140x5x5
    Incline: 165x5x3 (still grooving this, it’s a new movement for me.)
    Chin: +53lbs x 9

    I’m doing my squats paused now because they really force me to emphasize my hips in the LB squat, instead of just letting my knees go forward and “quadding” it out. I am also incorporating deficit’s because I’m weak as hell off the floor but can easily lockout anything I pull to the knee. Considering adding clean deads (just 1st pull) and speed deads to the rotation.

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