First attempt // 315 squats!!!

Finally worked my way up to 3 wheels on each side of the bar!!!! I still need to polish the form but the strength is definitely there. Thanks for watching homies!

Music provided by LDUKmusic:
http://www.youtube.com/user/LDUKMusic

My lifting partner Andres:
http://www.youtube.com/user/Colyers

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[123zafod]

Good weight. I would keep it there for a while. I just started cycle two of 531. Deads today. Hit 415 for 8 but failed to lockout the 9th. Time to do some Dimmel deads lol. That's another one I would advise you do. Helps work the glutes for a strong lockout.

[ninjabic]

@123zafod 415 is beast for cycle 2. I'm in cycle 7 and only up to 365. I've never really done deads consistently though before this program. In the summer I could deadlift 315x1 with shitty form lol

[ninjabic]

@123zafod I'll check out dimmel deads. Never heard of them before.

[ninjabic]

@123zafod Havent done rack pulls in a grip. You would do them for assistance? I feel like I'd be too spent after deads. That max effort set FUCKING KILLS me haha

[123zafod]

And for pendlay rows I would keep them at no more than 50% of your dl max. I personally never go above 225 and just hit 5 sets of 12 for assistance work

[ninjabic]

@123zafod damn nice. I wasn't really sure what weight to use since its a new exercise so I did a working set with 95 and then moved up to 135 and left it there. Felt good enough for now. Mainly just focusing on hitting the form 1st.

[123zafod]

I did 185 lb Romanian deads for 5 sets of 12 after those 415 regular deads yesterday. That killed my glutes.

[123zafod]

Yeah you do them on a day that's not dl day. Like assistance work after bench. Or squats.

[123zafod]

Dimmel deads are great for lockout. Those and heavy as hell rack pulls below the knee cap build strong lockouts.

[123zafod]

Yeah Pendlay knows his shit. Now don't forget to incorporate some good old fashioned oly work. Power cleans, high pulls and snatches will blow up your shoulders and upper body on top of supporting movements like the dead lift and squat.