Also, your hang time-- what are you gripping on to? Skinny bar, fat, bar, 2x4, etc?
I usually hang from the smith machine frame, which is essentially like hanging from an angled, metal 2x4 and ‘walk it’ left to right, or just hang to decompress-- I hadn’t thought to hang for time. Is that more for back strength leading to 1-arm chins, or for grip work (or both)?[/quote]
Thanks, SteelyD. They were tougher than usual that session.
Anderson Squats are squats that start from the squat position up to standing position and back down. Usually the bar rests on the pins, but sometimes chains are used to suspend the bar. The strongman/Olympic Gold weightlifter Paul Anderson “invented” them. Definitely popularized them.
I just hang from the pullup bar on the cage. No thumbs allowed. The bar is slightly thicker than an olympic bar with poor knurling. No good for 1-arm chins, the hangs are purely for grip strength. Haven’t ever had a problem holding a deadlift since I started doing them and rows have gotten easier as well. Except for the calluses trying to come loose that is. that is.
I know what you mean about being patient. I have to learn to slow my progression down in order to work on form. A sloppy PR is not as productive as 3 good reps at 90% max. The PRs will happen, just give it time.
Great progress, can’t wait to see what you do in September.
[quote]skidmark wrote:
Here’s a nice simple article on jump training. Jumps are very useful as DE work. I’m thinking of doing some light jumping on off days.
Did the JMs super strict, scraping the bar along the inside of the cage. I kept throwing the weight to the left arm. These kill my shoulder, but I know what it is now. Super tight pec minor.
Dropped weight on the speed presses. 145 was too much to reach 30 with right now. 135 felt right and had good speed.
All in all not a bad session, if not particularly memorable.
I’m going to start doing some reverse band squats and see how those feel. It should combine the max weight plus overloading I’m looking for to get my squat up. I won’t have to do two movements to get the same training effect.
I’d like to add banded speed squats to the front end as well.
SO like this:
Squat day
Banded speed squats to box for 4x2.
reverse band squats to box for 3-5x3-5
rep/speed deadlift to 15 reps (0-10 seconds between reps)
abs
grip hangs
Deadlift/rack pull day
Rack pulls from boxes 3x3
High Heavy GMs 3-5x5
speed/rep squats 1x15
abs
Grip hangs
edit:
Dammit! I’m doing it again: switching things up unnecessarily just because I’m uneasy about what my performance will be in the meet. The bands will just confuse things right now. I need to do straight weight and work the program I’ve been given. I will add an extra movement, but it’s gonna be a straight weight partial just like I did for bench. Going with a low box (12") tomorrow, because I need power out of the hole and then pin 5 partials for 2 5’s followed by the usual speed/rep deads.
Shortened session today. Twixt driving my wife around, delivering and picking up the boy to/from his play date (I hate that word), getting dinner together and getting ready for an evening outing this was all I had time for:
Partial Squat to pins (Pin 5)
315x3
365x3
385x2
365x3
Guess I’ll get deads tomorrow and maybe some GMs. Kinda surprised about the weight on the partials. Lost 2 reps on the 365 and the 385. But I had a bit more volume in front than usual when doing partials and the 12" box squats were pretty difficult. First time doing them. Still, 2 sets of 365 is some sort of PR since I haven’t done sets before of that weight at that height.
[quote]ecogenx wrote:
That book by Jim Wendler you recommended should be here soon. I’ll let know how it goes.[/quote]
I’m looking forward to hearing what you think of it. I need to get a copy myself. I’m really hoping it’s not just a compendium of routines, but details his training theory as well.
[quote]skidmark wrote:
Just finished signing up for the APA Golden State “All Raw” competition.
I think I can reasonably expect to do 385/265/485 but I might be able to get more. We’ll see what the fates define.
They’re having and overhead press competition too, though I didn’t enter that.[/quote]
That’s great Skid! I believe that’s the same weekend of my next meet as well. Do you have a specific program you’re going to do to prepare for your meet?
[quote]daddyzombie wrote:
skidmark wrote:
Just finished signing up for the APA Golden State “All Raw” competition.
I think I can reasonably expect to do 385/265/485 but I might be able to get more. We’ll see what the fates define.
They’re having and overhead press competition too, though I didn’t enter that.
That’s great Skid! I believe that’s the same weekend of my next meet as well. Do you have a specific program you’re going to do to prepare for your meet?[/quote]
Not per se. I’m doing triples now in the main lifts to cement whatever strength I have and maybe move up slightly. I tend to lift more when I’m in front of people, so I’m hoping for a boost just from being on the platform. With my program I think I need like three months head start to plan for big gains,though. I’ll get as far as I can.
I need to start saying the commands during the lifts so I don’t get red-lighted for being too zoned to lift when I’m supposed to, LoL.