Doing my best, sir
2 Likes
January 4th
Had to cut my session short today. But again, for a good reason: Jayden was training with me (his second session), which reduces my training density and since I already trained 3h later than usual, I didnāt have enough time to do the 20 sets of 1 for each exercise, so I did 15 x 1.
Paused back squat (pause in the bottom) 15 x 1
Power snatch from blocks 15 x 1
Seated shoulder press 15 x 1
Overall Iām happy: my overhead position is getting better. I feel my upper back holding the weigh up rather than my arms, which makes the load feel weightless at the top.
4 Likes
Look at the med balls in the picture:
They range from 10 to 35lbs and I often use them with the lifting blocks for Jayden to do āAtlas stonesā lol
4 Likes
The last reason why I like singles:
3 Likes
January 5th,
Took is easy today. Didnāt sleep much so my energy was down. But psychologically I need to do something.
So I did some mix of mobility/hypertrophy work.
Started out with the superset for the shoulders:
A1. DB external shoulders rotations/Cuban presses 4 x 10
A2. Lu raises (basically a full range of motion lateral raise, all the way up to overhead) 4 x 10
B1. PNF shoulder stretching 4 x 30 sec
B2. Behind the neck snatch press 4 x 5
C1. Reverse barbell curl 4 x 6-8
C2. Rope triceps pressdown 4 x 6-8
D1. Barbell curl 3 x 6-8
D2. Reverse grip triceps pressdown 3 x 6-8
Trained with my son, which made the whole thing less mind-numbing.
He did train harder than me (!!!)ā¦
Front squats 4 x 5
Floor press 4 x 6-8
Deadlift 4 x 5
Clean 3 x 5
Military press 3 x 6
4 Likes
January 6th
Today will be different. I have a content-producing session, planning on shooting several informational shorts that you will hopefully see soon.
My training will be different as Iām filming at my friendās gym and we will be training together afterward.
It will be a welcome change as I tend to get tunnel vision when it comes to training. When Iām into a specific type of training it is almost impossible to force myself to do something else. Right now Iām focused on olympic lifting so Iām neglecting true hypertrophy work and while performance is my thing, I donāt want to look worse or less muscular.
Weāll likely be doing a push workoutā¦ good thing because I avoided hitting pecs for about 4 weeks to speed up regaining shoulder mobility.
2 Likes
We filmed some cool stuff. A whole video on should kids lift weights, with lots of action shots of Jayden training.
Also short videos on the best squats and deadlift variations for various goals and some protein tricks to get leaner or build more muscle.
My friend and I did a pure modified push hypertrophy workout (quads, pecs, delts, triceps)ā¦ pecs are gonna be sore tomorrow as I havenāt done any pecs work in 4 weeks while I was working on improving shoulders mobility.
The workout was as follow:
A1. Machine standing lateral raises 3 x 10-12
A2. Machine cross-over (same machine, but changing he position) 3 x 10-12
B1. Prime shoulder press 3 x 8-10
C1. Standing chest press machine (which is absolutely awesome!) 3 x 8-10
D1. Leg extensions 3 x 10-12
E1. Backwards sled drag, 3 x 60m
2 Likes
So could you potentially make 20 singles more hypertrophy focus with shorter rest times - 5 up 20 sec?
Similar to PITT-FORCE training.
100%
I have not read about PITT-FORCE, but Iāve seen it mentioned when I talk about my singles approach, so I guess there is a lot of common ground.
But yeah, if my goal was mostly size Iād likely do the 20 (or so) singles as a giant cluster with 20-50 sec of rest between reps.
1 Like
I remember you wrote an article regarding singles for hypertrophy. I recal it was ramping to your 1-3RM and drop the weight and cluster 20 to 30 singles.
I never gave it a decent run, but i think i might revisit. Thanks mate.
Former World Strongest Man Marcin Licis loved that method and even credited it for his deadlift progression (he was nice enough to give me props).
3 Likes
Here is the great article you wrote on singles for hypertrophy.
Yep, thatās it.
You know what is funny?
Iāve been writing articles for T-nation for so long (24-25 years) that if I want to learn something ānewā I go read my old articles LOL
5 Likes
January 7th
Today is off from lifting. But I do have a boxing class with my son and wife. Iāll try to post some videos to show you how pathetic I am, how my wife could kick my (and your) ass, and how my son understands pad work more than I do 