Training Log: Deadlifts and Pause Front Squats — Transcript

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1. 0:00what's going on my friends warming up
2. 0:01for deadlifts right now uh
3. 0:03nothing too exciting today i think my
4. 0:05top weight the top of my head is like 5
5. 0:0735 5 45.
6. 0:09uh gonna hit a bunch of singles to try
7. 0:11to work on getting my technique uh
8. 0:13locked in early this training cycle
9. 0:15gonna hit a rep set there
10. 0:17uh
11. 0:18between those i will be doing a million
12. 0:20hanging leg raises which i will touch on
13. 0:22in a moment
14. 0:23then i have
15. 0:25paused front squats some pause front
16. 0:27squat back downs might do a rack hold in
17. 0:30between there just to continue building
18. 0:31up my tolerance to those upper end
19. 0:33weights
20. 0:35some calf work with the squats as per
21. 0:38usual to keep my ankles healthy
22. 0:40and then finishing up the day with back
23. 0:42extensions and glued ham raises for some
24. 0:44additional posterior chain hypertrophy
25. 0:46work
26. 0:47so i mentioned the ab work there i
27. 0:49personally find that the inclusion of
28. 0:51additional ab work uh not just whatever
29. 0:53core activation you get from heavy
30. 0:55compound loading
31. 0:56benefits my lifts especially i think in
32. 0:58a sport like strongman where uh the
33. 1:00tasks we're asked to do are so varied
34. 1:04that hyper-specific preparation isn't
35. 1:06always an option so you could say oh
36. 1:09well if you squat in
37. 1:11adequate volumes frequencies intensities
38. 1:13in preparation for your new pr your abs
39. 1:15will be just as strong as they need to
40. 1:17be for that pr and everything will
41. 1:19develop uh in
42. 1:21like proper ratios to one another
43. 1:24because the tasks i'm asked to do are
44. 1:26all over the place i find that keeping a
45. 1:28uh surplus of ab strength is helpful uh
46. 1:32i think paris i think paris has the same
47. 1:34bit like ab top three exercises as i do
48. 1:37maybe plus or minus one my big three for
49. 1:41abs have always been hanging leg raises
50. 1:43uh ab rollouts and ghd situps i find
51. 1:45that for like abdominal development um
52. 1:48for
53. 1:49strength which is more so what i know
54. 1:51but i assume they do a pretty good job
55. 1:52for hypertrophy
56. 1:54those have always checked my boxes with
57. 1:56a there's a bunch of other ab exercises
58. 1:59that i like that i feel are effective i
59. 2:01would definitely include planks and dead
60. 2:03bugs
61. 2:04in there as exercises i find very
62. 2:06effective
63. 2:07you can look back at some old brian
64. 2:09allzeru videos where he talks about all
65. 2:10the different core variations he'll do
66. 2:13in his giant sets between his main
67. 2:14compound work and i think that knowing a
68. 2:17variety of ab exercises can be a way to
69. 2:19keep it novel and if something's novel
70. 2:21you might be more inclined to work hard
71. 2:23so if you're
72. 2:24slogging away at the same two ab
73. 2:25exercises forever i think when it gets
74. 2:27really mundane your effort can start to
75. 2:29tailor off and so knowing a bunch of
76. 2:31different ab exercises
77. 2:32can keep it fresh keep you working hard
78. 2:34and abs aren't necessarily always about
79. 2:37having the strongest most optimal ab
80. 2:39training possible it's about being doing
81. 2:42enough to have them be a little bit over
82. 2:44prepared at all times and that's kind of
83. 2:45what i aim for as long as i'm hitting
84. 2:47that threshold of effort and sets i
85. 2:50derive the benefits i find that when i'm
86. 2:52doing hanging leg raises um my back
87. 2:54feels better i've tried to hone in on
88. 2:56exactly how many working sets i need to
89. 2:58hit to kind of reach that benefit of my
90. 3:02my back feeling better haven't been able
91. 3:04to really nail that down too well yet so
92. 3:06i just kind of spam them and i find that
93. 3:08as long as i keep that in there and i
94. 3:10keep working hard on it i derive the
95. 3:12benefits and i think i like doing
96. 3:14repetitive so i can keep my big
97. 3:16three as my primary like abdominal
98. 3:19exercises without ever really burning
99. 3:21out on them but if you know that's your
100. 3:22tendency and you know that uh your
101. 3:24effort is going to slack you can account
102. 3:26for that within your program and kind of
103. 3:28rotate through a bunch of different ab
104. 3:29exercises as long as the effort stays
105. 3:31there
106. 3:32you should be good to go
107. 3:49so
108. 4:03[Music]
109. 4:20two
110. 4:33all right so i figured it'd be kind of
111. 4:34interesting to give you guys a breakdown
112. 4:36of uh the strategy that paris and i came
113. 4:38up with to continue to develop uh my
114. 4:40conventional deadlift so i think i have
115. 4:43a somewhat unique problem in that i'm
116. 4:46built
117. 4:47like i would say poorer than average to
118. 4:49deadlift
119. 4:50but i have managed to achieve a fairly
120. 4:53high level of deadlifting strength and
121. 4:56the issue that arises from this for at
122. 4:58least me personally is that the number
123. 5:00of true working sets i can handle on a
124. 5:02weekly basis on a conventional deadlift
125. 5:04from the floor
126. 5:06is quite low back when i pulled sumo
127. 5:07this was less than an issue because the
128. 5:09stress in the low back was less but
129. 5:11as far as conventional goes uh each set
130. 5:14due to a combination of absolute load
131. 5:16and maybe poor leverages
132. 5:18is that much more taxing for me or at
133. 5:20least so it seems
134. 5:21and
135. 5:22what i have done in the past and the
136. 5:24strategy that i've leaned into to allow
137. 5:26me to develop my deadlift to the point
138. 5:28we're at uh is keeping the volume
139. 5:31relatively low on the poles from the
140. 5:34floor uh and compensating for that by
141. 5:36keeping the
142. 5:37intensity relatively high so
143. 5:40i'm going to define intensity a little
144. 5:41differently here meaning just the
145. 5:43average rpe is a little bit higher
146. 5:44because any time i've tried to
147. 5:46accumulate sub maximal volume it has not
148. 5:48worked so good from a fatigue management
149. 5:50standpoint so instead i went lower
150. 5:51volume uh higher effort per set
151. 5:55and then supplemented that missing
152. 5:56volume via accessories that were taxing
153. 6:00in a better profile so maybe doing chest
154. 6:02support rows and pull downs for back
155. 6:05maybe doing glute ham raises and back
156. 6:06extensions for the posterior chain to
157. 6:08fill in that volume gap that was created
158. 6:11by the lower volume approach on the
159. 6:13deadlift and this has gotten me to a 800
160. 6:16conventional pull and an 805 sumo pull
161. 6:18the issue arising from this strategy
162. 6:21is that due to the low specificity of it
163. 6:23i'm not super technically proficient at
164. 6:25deadlifting i am just wrong
165. 6:27and that kind of puts a cap on how much
166. 6:30further i can take this so
167. 6:32the strategy that paris and i have chose
168. 6:34to employ is basically to do
169. 6:37almost like speed work singles uh on a
170. 6:39lower timer in my warm-ups to fit in a
171. 6:42lot more first reps to each deadlift
172. 6:45training session so i get that much more
173. 6:47practice in a way that isn't going to be
174. 6:49particularly taxing because they are
175. 6:51their warm-up weights just repeating
176. 6:53singles until things feel locked in and
177. 6:55so far so good this has afforded me a
178. 6:57hell of a lot more practice than i could
179. 6:58do on my
180. 6:59program before and then the secondary
181. 7:01day we are doing stiff leg deadlifts uh
182. 7:03just based on my leverages those are
183. 7:05goddamn hard for me uh they tend to work
184. 7:08weaknesses in uh underdeveloped hinging
185. 7:10mechanic uh so they're well selected in
186. 7:13terms of what they're building and then
187. 7:14the other part that's really nice is due
188. 7:16to the decrease in absolute load i can
189. 7:18do more normal amounts of volume on
190. 7:20stiff legs like it's a more we take a
191. 7:22more traditional approach to building up
192. 7:24uh the stiff legs that we don't have to
193. 7:27have like the crazy workarounds that we
194. 7:28do on the conventional so that's just
195. 7:30like plugging in some maximum volume and
196. 7:32then introducing a little bit of load
197. 7:34and higher intensity sets part way
198. 7:36through
199. 7:37you know it's some pretty traditional
200. 7:38stuff on that front which is nice to
201. 7:40just get in any kind of deadlifting in a
202. 7:42more traditional manner and then i could
203. 7:44maybe
204. 7:46take a more similar approach to those to
205. 7:48how i approach the lifts i have good
206. 7:50leverages for such as squatting and
207. 7:52benching uh putting in a little bit more
208. 7:54sub maximal volume and doing the things
209. 7:56i'm familiar with from those other two
210. 7:58lifts so it's kind of where we're at
211. 7:59with it right now things are going quite
212. 8:01well fitting in all of those singles on
213. 8:03the way up for technique uh just making
214. 8:04sure not to do so many that i'm very
215. 8:06fatigued
216. 8:09[Music]
217. 8:23this
218. 8:28[Music]
219. 8:49all right so i finished up my practice
220. 8:51singles for the day i'm gonna hit a rep
221. 8:54set hopefully not gonna do any grinding
222. 8:56i just don't find a grinding deadlifts
223. 8:57early at a training cycle to be uh
224. 8:59remotely beneficial um
225. 9:02so we'll just hit some reps see where
226. 9:04we're at uh
227. 9:05then we're moving on to front squats
228. 9:08don't feel too strong today um though
229. 9:10that's not surprising uh early in the
230. 9:12training cycle when i'm pushing the
231. 9:13volume uh there's definitely a lot of
232. 9:15fatigue overlap between uh the primary
233. 9:18squat secondary deadlift day and then
234. 9:19the primary deadlift secondary squat day
235. 9:22i'm not 100 recovered i woke up this
236. 9:24morning my hamstrings were still
237. 9:25a little gas from the stiff legs on that
238. 9:28prior lower body session um i've always
239. 9:31kind of broken it down myself uh
240. 9:34i'm not sure if i want to say this but
241. 9:36the way i've broken it down in my head
242. 9:38is uh
243. 9:39is that within strength training there's
244. 9:42going to be a ton of times while you
245. 9:43train while you're still fatigued within
246. 9:44an effective training program and that's
247. 9:46not necessarily something that you have
248. 9:48to look twice at it's just it's going to
249. 9:50happen um lots of very good powerlifters
250. 9:53kind of get to the point where they
251. 9:54start labeling their days okay this is
252. 9:56my secondary day this is my tertiary day
253. 9:58i know i'm fatigued on that tertiary day
254. 10:01so i'm not ever going to really compare
255. 10:03my primary and tertiary day performances
256. 10:05i'm just going to
257. 10:06compare my tertiary day to my past
258. 10:08tertiary day knowing that they're always
259. 10:10going to be pretty fatigued
260. 10:11coming into that third session right so
261. 10:14it's just part of strength training some
262. 10:16models of training won't have you do
263. 10:18this something really low frequency
264. 10:19focused on recovery like let's say the
265. 10:21lilly bridge method
266. 10:22no the point is to be coming in with
267. 10:25basically no fatigue from the prior
268. 10:27heavy lower session
269. 10:29whereas in higher frequency programs
270. 10:31which i tend to subscribe to for most of
271. 10:33us more normal-sized people
272. 10:35training under pre-fatigue is normal i
273. 10:37think that this is a little bit of a
274. 10:38divisive issue within hypertrophy
275. 10:40training the evidence seems to support
276. 10:43that there's not necessarily an issue
277. 10:45training a muscle before it's 100
278. 10:47recovery so training it while it still
279. 10:48has doms can be okay i think it is brad
280. 10:52schoenfeld has
281. 10:54kind of been pretty vocal about this
282. 10:55saying hey guys this is the direction
283. 10:57the science is going if you claim to be
284. 10:58evidence-based let's kind of bear this
285. 11:00in mind uh that we don't have to be 100
286. 11:02recovered on the other end of the coin
287. 11:03you do have smart maybe less
288. 11:05research-based guys like uh like john
289. 11:08meadows famously dory and yates who are
290. 11:11big believers that there's no point in
291. 11:12training a muscle before it's fully
292. 11:14recovered and all i can give you aside
293. 11:16from presenting those two sides is my
294. 11:19personal anecdote and that was when i
295. 11:20started resting more between my sessions
296. 11:23let's say from a hypertrophy perspective
297. 11:25early in a training cycle
298. 11:27my strength gains were worse um just
299. 11:30because of a little bit less practice on
300. 11:32the motions but
301. 11:33i grew relatively quickly uh
302. 11:36this is a non-science-based opinion this
303. 11:38is 100 anecdotal so i'm just going to
304. 11:40slap that caveat on there and to do with
305. 11:42this what you will but i did i did feel
306. 11:44as though the very high frequencies
307. 11:46alongside the high volumes was almost
308. 11:48stunting the adaptive uh response to my
309. 11:51training
310. 11:53so
311. 11:54take that for what you will um but
312. 11:56because i am strength training uh it is
313. 11:58perfectly normal for me to come into
314. 12:00this session feel a little pretty
315. 12:01fatigued uh know my performances dampen
316. 12:03a little bit uh it's not about
317. 12:05maximizing my performance on this
318. 12:07session it's about putting in
319. 12:08appropriate work uh so yeah because i
320. 12:11don't really care what i hit for these
321. 12:12rep outs on deadlifts i care more so
322. 12:14about getting within that right range of
323. 12:16stimulus to where i'm going to be better
324. 12:18for the next time and that's my t's
325. 12:19garden analogy if we can't force
326. 12:21adaptation all we can do is try to
327. 12:23create an environment that facilitates
328. 12:25it so eating right sleeping right and
329. 12:27then hanging out within the right
330. 12:28thresholds of training so that's the
331. 12:30goal for the days try to find that
332. 12:32threshold not below not above
333. 12:41so
334. 12:56so
335. 13:00[Music]
336. 13:07foreign
337. 13:08[Music]
338. 13:23so
339. 13:40you try to
340. 13:58oh
341. 14:04oh
342. 14:14[Music]
343. 14:16is
344. 14:19[Laughter]
345. 14:42all right so uh nothing super cool on
346. 14:45the uh pause fronts worked up to 3 30
347. 14:48for eight uh
348. 14:49moved like 3 30 for eight leaving my
349. 14:51belt off on this day because it feels
350. 14:53beneficial at least for the time being
351. 14:55so that's super cool
352. 14:57before my back off sets i decided i
353. 14:59would do rack holds um i've kind of been
354. 15:01split whether just to do uh heavy front
355. 15:03rack holds on just my primary front
356. 15:04squat day or after deadlifts i may as
357. 15:06well get it done because that seems to
358. 15:08be the limiting factor uh within my
359. 15:10front squat so i did some today um
360. 15:13i worked up to 5 55 and i got a full 10
361. 15:17breaths which is what my target was so
362. 15:19i'm pretty stoked about that because
363. 15:20that's the first time i've been able to
364. 15:22uh do a front rack hold for 10 breaths
365. 15:25above my reach goal for this training
366. 15:27cycle being 550
367. 15:29so hopefully i'm moving in the direction
368. 15:31of being
369. 15:32limited by muscular strength rather than
370. 15:34passing out so
371. 15:36that's fun