Big Friday
Knee feels Good
Easier Hindu Pushups one day followed by harder Dive Bomber pushups the other day seems legit. Chest feels the way it’s supposed to after Push day, with less BS than inclining feet or doing offset stuff.
Big Friday
Knee feels Good
Easier Hindu Pushups one day followed by harder Dive Bomber pushups the other day seems legit. Chest feels the way it’s supposed to after Push day, with less BS than inclining feet or doing offset stuff.
8-19 Pull
DB Stiff Dead + Mini Band
x 10
x 8 x 3 sets
DB Row, 4/2 tempo
x 10
x 8 x 4 sets
1/2 Kneel DB Press
x 10 x 3 sets
x 8
Arnold Curl
x 10, 11, 12, 13
DeadBug
x 8 + 5, 10 + 5, 12 +5, 8 + 8
World Track and Field Championships were on TV, that made this seem a little exciting.
8-21 Push
Decline Step Up x 20
Band Pull A Part x 20
3 pairs
Hindu Pushup
Hands on Coffee Table x 12
Hands on Floor x 10 x 3 sets
Band Straight Arm Pulldown/Overhead Tri Ext
Light / Monster x 12/15
Light + Micro / Monster + Micro x 12/15
Light + Mini /Monster + Mini x 12/15 x 2 sets
DB Fly/DB Squeeze Press
15s x 8/8 x 3 sets
Ball Hack Squats
x 7 x 4 sets. 5 count down, 2 pause, 2 up
OK, good one. Hindu pushups were just hard enough. Grabbing 2 bands has been good for loading and progressing straight arm pulldowns and overhead tri extensions. I was for real failing to get full reps at the end of the sets. I’m glad no one saw me doing wall-ball squats.
8-22 Stuff
Feet Up Crunches
x 25 x 4 sets with elbow stuff between sets
Backwards Sled Drag
x 50 yards x 4 trips
Crunches I forgot to do yesterday, light tri extensions while laying on the floor and some easy dragging to see how the left knee would do.
Does it make more sense to do sled stuff pre-workout or on a separate day? Who knows?
Been having a ton of right inner elbow or golfers elbow again. I get this off and on every other year it seems like. I’ll give this stuff a go. Worth a shot anyway. I have been trying a lot of finger extensor work and forearm work, but that doesn’t seem to be helping.
I really appreciate all the knowledge drops over the years; been coming across lots of them while searching archives here.
Curious what your current thoughts are on specific explosive/power training to “blast through sticking points”.
To prevent that weak zone from becoming a sticking point we can use three strategies:
Strategy #1: Develop the capacity to produce more acceleration during the initial lifting zone.
If we can enter the weak zone with a higher bar speed, it’ll be much easier to avoid reaching that demonic zero velocity point. This technique could aptly be called “blasting through your sticking point.”
I’ve seen some more recent pseudo-research based commentary that it’s pointless to do this, and “getting stronger” is the real solution. Obviously that’s important too.
Do you currently think any dedicated “explosive” training – above and beyond CAT/lift all reps at max speed – is helpful for increasing velocity through sticking points?
I hope it works! Keeping the upper arm still and the elbow pointing out really helps focus on the bones moving correctly. I was doing all sorts of weird stuff with my shoulder without realizing.
I think explosive stuff can be great, but it’s probably lifter specific. If you’re just not into it, or it feels like I waste of time, you probably won’t get much out of it.
But too many lifters have gotten great results to say it’s pointless BS.
For me personally the fast stuff worked best for overhead press and deadlifts. I guess lifts were I stuck in the middle. I could make progress for weeks with speed work as the majority of the training for those lifts.
Getting stronger is the “solution” but after awhile it takes longer to get stronger. If you can’t add weight to the bar you gotta add Something. Why not just push faster?
Cool cool.
Was your speed stuff using like 50-60% + 10-20% accommodating resistance? Or something else?
For deads 50-60% + 25% chains worked great. Power cleans with “moderate” weights (that turned out to be like 40-50% of my deadlift) also helped push my deadlift up.
For OHP, before I had a max to work from or any bands or chains,I followed the Doug Hepburn plan of using my 8 rep max for a bunch of 2s, building into 3s.
That stuff worked for awhile. Like that could be half or more of the training for 2-3 months at a time.
For bench press, for me, pushing straight weight with 75-80% was better than bands/chains. But it seemed like all the benefits stopped after 3-4 weeks, so it was probably something to near the end of a training cycle.
So mostly pretty close to the numbers you mentioned.
8-23 Pull
DB Stiff Dead
a couple BS ones
x 10 x 3 sets
DB Bent Row 4/2 tempo
x 10 x 4 sets
1/2 Kneeling Press
x 10 x 4 sets
DB Curl
x 12 x 3 sets
Seated DB (like an incline curl)
x 15 x 2 sets
DeadBugs with ankle Weights and DBs
x 6+6, 7+7, 8+8
Tire Drag
Little Tire x 25 yards x 2 trips
Big Tire x 25 yards x 6 trips
Pizza later, Hey Oh!
I did the stiff deads with my heels together and toes out yesterday and my hams are crushed today. I should remember that.
Had some pizza then ice cream then lost a pound and a half in the night. That stuff must be poison.
Whoa! It’s college football season! That sneaked up on me. I was going to get a new TV but my water heat died Thursday and I had to replace that instead. Whack!
more glute activation too!
I need it dude, my pants are saggin!
Killer work out, will have to go through your log as its an encyclopedia of exercises.
It’s fun to keep the moves fresh. I saw you were getting wild with some sled pushes and scrunches.
8-27 Push
Backwards Sled
x 50 yards x 8 drags
Dive Bomber Pushup
Hands on Coffee Table x 12
On Floor x 10, 9, 9
Close Grip Board Pushup
x 12, 12, 15
Incline Step Up, with Ab Wall/Ball Glute
x 10ish x 3 sets
Wall Ball Hack Squat, 5/2/2 tempo
x 7, 8, 8, 5
Feet Up Crunches with breathing/elbow stuff
x 30 x 4 sets
Going through this I listened to music from the video game “Warriors of the Eternal Sun” that I played as a kid. It was cool, I didn’t realize how much I remembered background music from 30 years ago. It was like a fun adventure. I gotta thank the video game guys for inspiring me to try this.
Yeah, always gotta figure out what helps build up my lifts. Im just waiting for fall foot all to be over, so I can go 7 days a week.
Saw your post a bit ago about chains. I k ow accommodating resistance works the same between bands and chains. But have you found chains helpped your dead lift more?
Reason is because for bench I used total 80lb band tension on DE and it blew up my 2brd work. (It was well over the 85% mark at the top of the lift)
Damn dude, coaching Football and working on the Railroad, that’s some manly stuff!
I just found the chains easier to use. Before I figured how to measure the band tension I over-did it, using too much band. It would mess me up after just a few weeks, so I wasn’t able to get a good progression going. Chains just weighed what they weighed so it was error free.
I think the bands would work awesome though, I used them a bunch on ME days. They really made me lock out Fast. Like my hips would get forward quick to finish the lift before the bar ripped out of my hands.
That’s cool about the bench with bands. How long did you train with that setup?