Didn’t actually know you had neck pain, what’s that about?
No clue, I believe its just tight muscles. It only really shows up at Press time but it can be really painful if I don’t manage to loosen up quickly. I regularly have to rerack early on warm up sets because I get splitting headaches and I see stars. It goes away usually with enough stretching/loosening.
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I get this a lot, and it’s always when my shoulders fatigue and my traps take over. Unfortunately, I rarely notice until it’s too late.
Mines worst in warm up sets. Sometimes I can even feel it with an empty bar, although it usually starts around 40kg. All it takes is a lot of head circles and stretching to loosen things up and everything is good.
Work for today:
Clean and Press:
10 x 5 @ 45kg
Front Squat:
5 x 60kg
3 x 70kg
3 x 80kg
5 x 5 @ 90kg
TBDL:
10 x 10 @ 120kg
Notes:
- 2 in 1 today: Press supplemental and Squat supplemental because tomorrow is a family day.
- Decided to clean every Press to get some sneaky back work in. Was planning to do some isolation stuff for shoulders and quads but those deadlifts burnt all my energy out. I can live with that. Better go get myself some recovery.
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Weigh in: 198.6lbs
Definitely putting the weight on, some of it in the right places. This week the workload just wasn’t there though, especially conditioning wise. Lots of family days while I was off work.
I’m looking ahead to the halfway point of this program and the squat/leg part still scares me, especially when I have to bump weights up next cycle. The upper body part doesn’t either scare or excite me, so I’ll be throwing some ideas around to find something that does over the next few weeks. Probably something more Press oriented, because I can’t get excited about making big Bench gains like I used to, whereas Press I definitely can.
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Since you’re already using the Kroc squat program, why not use the bench one too? Then just make most of your assistance work press and tricep/delt related.
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I may well do. Bench is going to be going pretty minimal whichever way I go I think. Just enough to keep it ticking over without much time investment.
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Looking over it again, his bench program never has you go beyond 5 sets in any of the weeks. He also doesn’t list any specific assistance work like the squat program, meaning you’d have a ton of leeway to plug n’ play however you saw fit.
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I’ve eyed it up lots of times, because the deadlift program absolutely works and the squat program also seems to be doing good things. It irritates me that some are 16 week and some are 12 though.
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Kroc’s training was always such a let down to me, and by no fault of Kroc’s. It clearly works, but you buy a book called “Insane Training” and you see youtube videos of Kroc hitting crazy lifts and read the stories about insane garage workouts, and you find out it’s all percentage work with prescribed sets and reps. Just totally not what I expected, haha.
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Work for today:
Press:
5 x 5 @ 50kg
Squat:
5 x 50kg
5 x 60kg
5 x 80kg
5 x 90kg
5 x 100kg
5 x 105kg
Leg Press:
10 x 170kg
8 x 200kg
6 x 220kg
Lunges:
3 x 20 @ 20kg
Hamstring curls:
3 x 8
SLDL:
3 X 8 @ 130kg
Notes:
- This program is certainly doing something because the weights are flying. Press felt really smooth and stable, squats were flying. In both cases I think recapturing old ground, but I’m happy to ride it and see where it takes me.
- I’ve added large amounts of weight to all the accessory work since I started this (+50kg on leg press, +20kg on SLDL) and while I’m happy with that, it’s starting to show in form breakdown. I think I’ll put a pause on load increases and try and focus on doing them better for now.
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The Squat work is slightly different, but the other two are just pretty basic loading progressions. Which work, but they’re really hard to get excited about.
Pretty much everything in that book let me down, haha. I liked the stuff OUTSIDE of the programs: discussions on mentality and nutrition. The DVD was kinda a similar experience.
I think I bought it after being explicitly told by yourself that it wasn’t worth it and still being underwhelmed, even after my expectations had been appropriately lowered.
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Crushing it here. Heavy frickin leg press!
Glad you are feeling well and progressing.
I
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Feeling well is a stretch, but thanks man.
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Work for today:
10mins stairmaster
5 x 8 lever rows
3 x 12 lever rows
15mins running (10kph)
15mins uphill treadmill walking (incline 20, speed 5kph)
Notes:
- Was aiming for a 5k here but hamstrings were getting more and more pissed at me. Oddly, walking uphill was fine so switched to that for the remainder of the time.
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Did you buy a delorean and go back to the future
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I wasn’t really sure what to call it, to be honest. It’s one of those things that’s like walking up a down escalator. It was pretty much just to blow out my first lung before I went for the 5k proper.