Maaan my appetite is just unsatiable today!
Did some lat/bi after ncw yesterday. The first couple of reps while applaying squeeze and hold feels amazing. I can hold myself up with such ease! I quickly tire out though.
Gained some weight over the past week.
Felt amazing on military press today.
Felt less amazing on military press today, even though my strength levels were the same as last time.
My bench and dips really ROCKED today. I pressed 110kg/242,5lbs on bench press for 3 reps. Very exicting! Felt like I had 2,5kg more in me, but I wouldn’t risk ruining my strength for the wave ahead. Had 5kg more on the belt for dips. Killer workout. Gonna do one more workout later.
Here is an interesting observation: I train with my cousin, and he have more progression on the military press compared to the bench. We do about double amount of work on the military press, so that is what I would expect. Me on the other hand, I have more progression on the bench press. What gives?
Thought I would spell out exactly what I’m doing right now just to keep track of things.
Monday: (press)Military/Bench/Dips - Ramping sets of 3 reps (High pull variation for activation exercise)
Tuesday: -||-
Wednesday: NCW lat(pull up variation)/biceps for a total of 4 sets
Thursday: (press)Military press - Ramping sets of 3 reps (High pull variation for activation exercise)
Friday: -||-
Saturday: Lat(pull up variation)/bi for a total of 10(lat)/5(bi) sets
Sunday: NCW lat(pull up variation)/biceps for a total of 4 sets
Traps/shoulder rotation: Staggered in on press day.
Lat: Squeeze/hold
Bi: Fatigue
Press: Performance
Splitting sessions whenever possible. This also gives me a good boost in volume.
Doing some volume cycling of 1-3 waves. The volume is subject to some auto-regulation strength-level wise.
I’m thinking of adding in an extra week after the one with 3 waves, where I just try to cram in as much volume as possible, making the cue to stop the exercise the exit from the intra-workout-original max training zone. I’m gonna make the “cramming-week” optional for me. Sometimes after the 3 waves week my joints just feel like they need a small break.
Don’t train legs with load due to injury. Right now I just do unloaded lunges every day.
To be honest I don’t really care about having fantastic leg development. I would however like to add in DL again, as soon as I know it won’t aggravate my injury. This still leaves some room on thursdays and fridays, so I’m thinking I’d add in some sprinting when the snow melts.
Does it work what I’m doing?
Have experienced recent strength gains in both press and pull exercises, so I’m happy with how things are turning out.
Chest felt tight before my first workout today. Had to skip the MTW on the wave. Now my chest feels sore.
Beginning to see a small stretch mark on the edge of my chest, right where it borders to the armpit.
Second workout = Holy macaroni I´m fatigued now. My strength in bench dropped like 7,5kg-10kg. Probably due to the massive volume increase this week. Doing double the sets of last week. I have calculated that I have done 162 reps in the max training zone over the last 2 days. That was actually a lot more than I thought.
Had a killer lat/bi workout today. Getting better at squeeze and hold for pull ups. Also, I did a mechanical drop-set for the pullup movement. It was great and really pumped up my lats. I was also pretty awesome at my biceps movement. This may be cuz of a longer rest period, as I had 2 people training with me today.
3 waves this week. Felt a bit unmotivated earlier today so I decided to only do one workout. Pulled an oblique when I got to third exercise, so I did only one wave on dips.
Got a decent pump on bench even though the reps are so low.
The bar is so bent now that it’s becoming a major annoyance. Gonna by a new one soon. Or maybe have my cousins father, who is a smith, make a new one. Depends on the price.
Found a bar priced at 1000kr exclusive ddelivery. Buying it.
Second day of 3 waves. Build quite some fatigue yesterday. 1 more workout to go today, after work.
Posted a question in the strongman forum about stability on the military press. Need to work in some stability training.
Second workout. Right arm hurt a little at the elbow area, but then it got a bit numb. I´m really spent right now.
Not even the slightest bit sore today. My upper body pressing mucles feel quite fatigued.
Just bought some training goodies for my self. Mostly because they make the process more convenient:
A new Ø50mm bar with clips
Lifting belt
Dip belt
Wrist supports
Got the stuff yesterday. Should have recieved it the day before yesterday. As a result I had to do another pressing session with the ruined bar. My mind was not it at all. Really looking forward to the session today!
Got back from the workout. Felt amazing to work with proper equipment. I feel like my NS have to adjust to it. Also felt my muscles working a little bit differently with it. On military press I had better feeling in my upper chest than usual. My training partner experienced the same, but with triceps instead.
Feel amazing with the new bar. No tricep pain 
Still no tricep pain. Getting tired fast on my waves (3 this week), and often have to reduce the weight after the first.
I think I’m onto something amazing. When I go to sleep I have tried listening to some music designed to promote quality sleep. It’s made by some doctor called Jeffry Thompson. I have read some of his articles and I gotta be honest: He sounds like a lunatic!
But the amazing thing is that I have begun feeling more energized than usual. Someone at my university even commented on my unusual change in my percieved AM activity level. Also feel increased sex drive. Is this temporal chance or a wonderful audiotive enhancement?
Made an adjustment to my wrist position in the overhead press. They are now extended more at the bottom. I feel like this is gonna help in the initial lift, when I get to practice it some more.
A few updates for this weeks training. Doing 1 wave this week. Not true autoregulation, but I don’t feel like I can judge how many waves I should do yet. Giving it a try after the summer.
Monday: Added 5kg to my dips
Tuesday: Added another 5kg to dips, making me wonder what the relation between the abstract term “motivation” and cns performance output is?
Wednesday: Felt like shit, no training.
Thursday: Tech with new grip on military is nice.
Saturday (today): Some dude at my gym, we have talked briefly before, approached me and I was complimented on my progress. Made me feel very nice.
Next week is going to be a bit hectic with work and school demanding more hours than usual.
Sprained my ankle today. Really made the starting rep on military press suck.
Reading something good, which I will copy/paste here to better remember it:
Bolton, Andy. (2011). How to break bench records. T-Nation.com:
5 Things You MUST Do Every Time You Bench Press (If You Want To Press BIG!)
- Force Your Shoulders Back and Down
To approximate this feeling, hold a mini band at arm’s length in front of you and pull the band apart. The feeling as you pull the band apart will be one of tightness in your upper back. This is the feeling you want to re-create when you set up for the bench press. Maintain this position throughout your set.
- Squeeze Your Glutes Tight
Ths is pretty self-explanatory, but some people struggle with this. If you have dormant glutes that need waking up, then try a couple of sets of glute bridges before you bench. When these become easy, switch to a single leg variation.
- Get Your Feet Wide
Whether you bench flat footed or up on the balls of your feet, a wide stance will give you stability and balance that supersedes what you can achieve with a narrow stance. Think of how a pyramid is built and you will soon understand.
- Grip the Bar as Hard As You Can
The harder you grip the bar, the harder your triceps will flex. To supercharge this technique, “break the bar apart” as you bench. Try to feel like you are bending the bar (your left hand will try to rotate counter-clockwise and your right hand will try to rotate clockwise).
- Bring the Bar to Your Lower Chest/Nipple Line
Nothing will chew up your shoulders faster than benching to your upper chest with your elbows flared. This is a horrible position. Instead, tuck your elbows on the descent and aim to touch the bar to your lower chest on each and every rep. Just remember to keep your forearms perpendicular to the floor at all times.
Had a lousy training yesterday. Fucked up my setup in bench and hurt my shoulder a bit. Terminated the session at that point.