Winter Log

Basil

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Winter is a time for focus. I will apply the Russian Squat Routine to my deadlift training this season and my 5RM goal is to break the 300 lbs. barrier by Spring.

Current: 1RM is 280 lbs. (October 2018)

Background: 31 y/o, 5'10" 185 lbs. I've been on PTTP off and on for 2 years.

Goals:

Short Term: Deadlift 300 lbs. 5RM by the end of March 2019.
Long Term: Deadlift 2x body weight 5RM.

Winter Plan 2018-2019 (Based on this Brett Jones Article):

November: Pre-RSR
December & January: RSR
February & March: RSR or PTTP
 

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Basil

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Week 1

5x3 @ 195 lbs. - Too Easy

5x5 @ 205 lbs. - Easy

5x3 @ 215 lbs. - About Right

I had a tough time determining my 70% this week, but 215 lbs felt about right. I feel that I could handle another 5-10 lbs easily, but I am being conservative. The percentages get high at the end of this program and I want to complete it.
 

Basil

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Week 2

3 sets of 3 @ 230 lbs.

5 sets of 3 @ 215 lbs.

5 sets of 5 @ 215 lbs.
 

Basil

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Week 3

5 sets of 3 @ 230 lbs.

3 sets of 3 @ 245 lbs.

5 sets of 5 @ 215 lbs.

My second workout of the week felt tough, but doable. I am still able to use the double overhand grip.
 

Basil

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Week 4

5 sets of 3 @ 260 lbs.
3 sets of 3 @ 245 lbs.
1 set of 3, 2 sets of 2 @ 275 lbs. - This was supposed to be 3 sets of 3.

This week was by far the most difficult. Unfortunately I didn't finish my last work out of the week. I'll test my sort-of max next week and see what I get.
 

Basil

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Instead of doing 70% for two days, I took 3 days off and then tested my 1 RM.

Week 5

Your choice @ 70% - Did not do this.
Your choice @ 70% - Did not do this.
Test for new 1 RM -

1x 155 lbs.
1x 200 lbs.
1x 230 lbs.
3 min. rest.
1x 260 lbs.
5 min. rest.
1x 290 lbs. - Failed a few inches off the floor.
5 min. rest.
1x 290 lbs. - Failed a few inches off the floor.
5 min. rest.
1x 285 lbs. - Failed below the knee.
3 min. rest.
1x 285 lbs. - Failed at the knee due to grip. I was using mixed grip, my left hand (weaker) was overhand and my right hand was underhand.

Overall the Pre-RSR was unsuccessful. My max is still 280. I think I could have pulled 285, but was too tired to prove it.

I believe my hamstring, grip, and lat strength need improvement. When I initiate a deadlift it feels like a front squat to me, so I am using my quads. Then I transition more to mid-foot or heel for the rest of the pull (now I'm using my hamstrings). This transition point is where I failed on my 290 lbs. pull.

I will move on to RSR using 280 as my max after a 6 day break.
 
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Basil

Double-Digit Post Count
After some recommendations from the StrongFirst Forum I decided to run Pre-RSR again. I took an 8 day break and restarted using 280 lbs. as my max. This time I am following the program exactly.

I am on week 4, so I posted my first three weeks below:

Week 1
5 sets of 3 @ 195 Lbs.
5 sets of 5 @ 195 Lbs.
5 sets of 3 @ 195 Lbs.

Week 2
3 sets of 3 @ 210 Lbs.
5 sets of 3 @ 195 Lbs.
5 sets of 5 @ 195 Lbs.

Week 3
5 sets of 3 @ 210 Lbs.
3 sets of 3 @ 225 Lbs.
5 sets of 5 @ 195 Lbs.
 
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Basil

Double-Digit Post Count
Week 4
5 sets of 3 @ 240 Lbs.
3 sets of 3 @ 225 Lbs.
3 sets of 3 @ 255 Lbs.
 

Basil

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The final week of Pre-RSR:

Week 5
5 sets of 3 @ 195 Lbs.
3 sets of 3 @ 195 Lbs.
Max Day:
1 set of 1 @ 170 Lbs. (60%)
1 set of 1 @ 195 Lbs. (70%)
1 set of 1 @ 225 Lbs. (80%)
1 set of 1 @ 255 Lbs. (90%)
1 set of 1 @ 285 Lbs. (5 Lbs. above max) - Failed.
1 set of 1 @ 285 Lbs. (5 Lbs. above max) - Failed.

This was my second time running Pre-RSR and I can safely say that it doesn't work for me.

I'm going to take a week off of deadlifts and do some light S&S. Then I will start RSR for deadlifts.
 

Basil

Double-Digit Post Count
I took some time off and returned to RSR. This RSR cycle failed. My previous 3 cycles have also failed: two Pre-RSR and one PTTP.

I am not sure what the issue is, but I have three thoughts.

1) It was very difficult to keep up with the regular RSR routine because of my schedule.

2) I may be training too heavy. I feel that I am recovering okay, but my results say otherwise.

3) My last thought is that I have lost 10-12 lbs. over the past 4-5 months. I haven't been eating enough to compensate for the increased workload.

Are these issues big enough for me to not progress in training, maybe to regress in training?

I used 275 lbs. as my training max. My actual max was probably 280-285 lbs.

Below is the breakdown. Unless otherwise stated, there was one day off between workouts.

The Russian Squat Routine

6 x 2 @ 80%
Three days off.
6 x 3 @ 80%
Two days off.
6 x 2 @ 80%
6 x 4 @ 80%
Two days off.
6 x 2 @ 80%
6 x 5 @ 80%
Two days off.
6 x 2 @ 80%
Two days off.
6 x 2 @ 80% - Added because too tired for 6 x 6 @ 80%
Three days off.

6 x 6 @ 80%
Two days off.
6 x 2 @ 80%
Four days off.
5 x 5 @ 85%
6 x 2 @ 80%
Two days off.
4 x 4 @ 90%
6 x 2 @ 80%
3 x 3 @ 95%
Two days off.
6 x 2 @ 80%
Three days off.
2 x 2 @ 100% - Failed at 275 lbs.

Did not continue:
6 x 2 @ 80%
Test new 1rm (105%)
 
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