My lifting has been pretty tapered down in terms of volume in an attempt to feel better during martial art training/coaching. It’s somewhat based on an amalgamation of Jamie Lewis’ methodology and Wendler’s SSS athlete training schedule. However, no real scheduled progression, which I plan on addressing.
7/29
Chin ups
+50x3x10
Banded dips, bands anchored to ground
5x8
8/1
TBDL, high handle, belt
Up to 530x5
530x3x3
530x1x3
Switch to low handles, remove belt
350x6x6
Ring “fall outs”
A bunch
Deceptively difficult. 2 days later and breathing is enough to remind me of DOMS. Will keep these in for a while.
8/3
Flat bench, 3 count pause
10 lateral raises, 8 rows with 88 lb kettlebell between each set
Barx8x2
95x5x2
135x5
155x5
175x5
185x5
205x3
225x3
245x3
275x3
285 for 8 singles
Move grip in
225x6x2
Cable rows x a bunch
Single arm cable tricep x a bunch
Both arms cable tricep x a bunch
8/5
Neutral grip barbell row SS/w glute bridge floor press
(125x12/40’sx12)x12
Hi @brady888
I was thinking of getting an earthquake bar/ tsunami bar and saw that you had used one. What were your experiences using it over the years? I’ve had issues in the past with rotator cuff muscles (generally from computer use rather than lifting) so I’m interested in anything that might help develop strength there.
How did long-term use of the bar affect your training and body?