[quote]zephead4747 wrote:
My grip is getting weaker. I dropped 380 immediately after locking out.
I’ve felt extremely drained the last 2 weeks. I can’t wait till the cycle is over. My body feels like it’s falling apart.[/quote]
Are you going up on all the assistance exercises and in your other workouts? For the most part, I’ve been maintaining on everything else (although I did increase RDLs and rows this week).
How far ahead of me are you? I just finished #5 and am still excited about the program. I may change my tune in 2 weeks when I pull 400 again.
I hope my callus heals in time for next week. I’m getting tired of it splitting.
[quote]Modi wrote:
Phydeaux wrote:
I hope my callus heals in time for next week. I’m getting tired of it splitting.
Super Glue it.
[/quote]
Also, buy a pumice stone and use it on your calluses while you’re in the shower to keep them flat. Putting lotion on your hands during the day keeps your hands nice and soft. It might sound gay, but I haven’t torn a callus in almost two years.
[quote]novaeer wrote:
Modi wrote:
Phydeaux wrote:
I hope my callus heals in time for next week. I’m getting tired of it splitting.
Super Glue it.
Also, buy a pumice stone and use it on your calluses while you’re in the shower to keep them flat. Putting lotion on your hands during the day keeps your hands nice and soft. It might sound gay, but I haven’t torn a callus in almost two years.[/quote]
I like to tear off little chunks of callus while I’m out to dinner with my wife and friends.
[quote]Phydeaux wrote:
zephead4747 wrote:
My grip is getting weaker. I dropped 380 immediately after locking out.
I’ve felt extremely drained the last 2 weeks. I can’t wait till the cycle is over. My body feels like it’s falling apart.
Are you going up on all the assistance exercises and in your other workouts? For the most part, I’ve been maintaining on everything else (although I did increase RDLs and rows this week).
How far ahead of me are you? I just finished #5 and am still excited about the program. I may change my tune in 2 weeks when I pull 400 again.
I hope my callus heals in time for next week. I’m getting tired of it splitting.[/quote]
I just did week 6. I’ve been hitting a lot of assistance PRs
[quote]Modi wrote:
novaeer wrote:
Modi wrote:
Phydeaux wrote:
I hope my callus heals in time for next week. I’m getting tired of it splitting.
Super Glue it.
Also, buy a pumice stone and use it on your calluses while you’re in the shower to keep them flat. Putting lotion on your hands during the day keeps your hands nice and soft. It might sound gay, but I haven’t torn a callus in almost two years.
I like to tear off little chunks of callus while I’m out to dinner with my wife and friends.[/quote]
Hopefully you chew on them before the entree shows up, otherwise it’ll ruin the taste of your steak.
[quote]novaeer wrote:
Modi wrote:
Phydeaux wrote:
I hope my callus heals in time for next week. I’m getting tired of it splitting.
Super Glue it.
Also, buy a pumice stone and use it on your calluses while you’re in the shower to keep them flat. Putting lotion on your hands during the day keeps your hands nice and soft. It might sound gay, but I haven’t torn a callus in almost two years.[/quote]
[quote]zephead4747 wrote:
I use straps on everything but the regular deads. I will TRY to do speed deads again next week.
After C-P I’ll probably just do barbell holds in the locked out position, double overhand for grip strength.
When my max was 315 I could double overhand 275, now 225 is hard to double overhand.
lol[/quote]
Man it is SO easy to overtrain grip. When I ran the Gillingham front squat deadlift cycle I came very close to killing my grip.
I’ve banged on about this before but my 3 number one grip exercises are definately (in order):
Farmers Walks
Kroc Rows
Double overhand shrugs.
A while back I was having grip issues, spent 6 weeks hammering the above and dropped most of my pulling work and it really paid off. Right now I’m confident I can hold on to absolutely anything!
I’m gonna be running the cycle in the near future and am tryna get my head around how to at least maintain my squat strength.
Provisionally I’m thinking I’ll do;
-speed box squats (cycled with straight weight and bands)
-work up with small jumps to a comfortable set of 5 on regular squats
-front squat 3-5x3
-abs
My front squat’s pretty shit at the moment (120kg x5) compared to 180 x5 back squat (and soon to be much more!!).
One thing that I’m gonna have working for me is that I’ll be starting a pretty heavy bulk as the C-P cycle starts so that should help with the recovery. Oh and I’m doing the cycle sumo and mostly in briefs or a suit!
[quote]Hanley wrote:
I’ve banged on about this before but my 3 number one grip exercises are definately (in order):
Farmers Walks
Kroc Rows
Double overhand shrugs.
A while back I was having grip issues, spent 6 weeks hammering the above and dropped most of my pulling work and it really paid off. Right now I’m confident I can hold on to absolutely anything!
[/quote]
I concur. Based on your suggestions I did FWs and DB rows for a couple months. I feel they are a significant factor in my DL improvement. Before them, I only pulled 385-390 with the bar slipping almost immediately. Last week I pulled 400x2 and the bar was rock steady in my hands.
I’m gonna be running the cycle in the near future and am tryna get my head around how to at least maintain my squat strength.
Provisionally I’m thinking I’ll do;
-speed box squats (cycled with straight weight and bands)
-work up with small jumps to a comfortable set of 5 on regular squats
-front squat 3-5x3
-abs
My front squat’s pretty shit at the moment (120kg x5) compared to 180 x5 back squat (and soon to be much more!!).
One thing that I’m gonna have working for me is that I’ll be starting a pretty heavy bulk as the C-P cycle starts so that should help with the recovery. Oh and I’m doing the cycle sumo and mostly in briefs or a suit![/quote]
I don’t know…If I were going to do it all over again, I’d probably just be happy maintaining my Squat. I’m pretty sure it was the volume that killed me. 5x5’s on the Squat, followed by 8x3’s on Box Squats w/chains was just too much, not to mention trying to break PR’s on them on a weekly basis.
Part of me thinks that using a Westside approach, cycling a big movement each week, but working up to a moderately heavy triple would do the trick. Maybe err on the side of caution and go 3x3 on the Front Squat, but not crazy heavy, and go ahead an hit the abs pretty hard.
[quote]Hanley wrote:
zephead4747 wrote:
I use straps on everything but the regular deads. I will TRY to do speed deads again next week.
After C-P I’ll probably just do barbell holds in the locked out position, double overhand for grip strength.
When my max was 315 I could double overhand 275, now 225 is hard to double overhand.
lol
Man it is SO easy to overtrain grip. When I ran the Gillingham front squat deadlift cycle I came very close to killing my grip.
I’ve banged on about this before but my 3 number one grip exercises are definately (in order):
Farmers Walks
Kroc Rows
Double overhand shrugs.
A while back I was having grip issues, spent 6 weeks hammering the above and dropped most of my pulling work and it really paid off. Right now I’m confident I can hold on to absolutely anything!
[/quote]
I’ll do either shrugs or rows unstrapped after c-p is over. I can’t halfass anything at this point.
I’m gonna be running the cycle in the near future and am tryna get my head around how to at least maintain my squat strength.
Provisionally I’m thinking I’ll do;
-speed box squats (cycled with straight weight and bands)
-work up with small jumps to a comfortable set of 5 on regular squats
-front squat 3-5x3
-abs
My front squat’s pretty shit at the moment (120kg x5) compared to 180 x5 back squat (and soon to be much more!!).
One thing that I’m gonna have working for me is that I’ll be starting a pretty heavy bulk as the C-P cycle starts so that should help with the recovery. Oh and I’m doing the cycle sumo and mostly in briefs or a suit![/quote]
my squat is well ahead of my deadlift simply because I hate deadlifting because I suck at it…weak grip and weak lower back and a tend to over cook my grip. My squat is 180kg and my deadlift is 170kg but I have hit 165kg for 2 in the past so I have no idea what my max actualy is now. Im training squats on mondays building up to a 5RM, 3RM or 2RM and following up with leg press, powercleans and abs but Im also eating everything insight and not paying attention to how much I weight…I just know i weigh more. then I deadlift on fridays and so far I have had no problem with recovery but Iv only just finished week 2 so I may have to tweek my squats through the 10 weeks.
Im realy enjoyin C-P so far although the volume at the beggining has been alittle too much for my lower back but thats starting to drop already.
[quote]zephead4747 wrote:
I’ll do either shrugs or rows unstrapped after c-p is over. I can’t halfass anything at this point.[/quote]
One thing that helped when my grip was weak was doing heavy shrugs with a mixed grip for 6 or 8 reps and then holding the bar for as long as possible until my grip let out. I’d set up in a power rack with the safety pins set up to catch the bar when I lost my grip.
Double overhand is fine if you are going to pull that way, but if you are pulling with a mixed grip (one over, one under) then you would benefit from training your grip that way as well.
You could also just do static holds with a very heavy weight, eliminating the shrugs. Pick a heavy weight, and hang on. If you can hold it for 20 seconds, increase the weight, and try to beat your best time every week. Every time you get to 20 seconds, bump it up by a quarter or a plate.
[quote]Modi wrote:
zephead4747 wrote:
I’ll do either shrugs or rows unstrapped after c-p is over. I can’t halfass anything at this point.
One thing that helped when my grip was weak was doing heavy shrugs with a mixed grip for 6 or 8 reps and then holding the bar for as long as possible until my grip let out. I’d set up in a power rack with the safety pins set up to catch the bar when I lost my grip.
Double overhand is fine if you are going to pull that way, but if you are pulling with a mixed grip (one over, one under) then you would benefit from training your grip that way as well.
You could also just do static holds with a very heavy weight, eliminating the shrugs. Pick a heavy weight, and hang on. If you can hold it for 20 seconds, increase the weight, and try to beat your best time every week. Every time you get to 20 seconds, bump it up by a quarter or a plate.
[/quote]
the orriginal plan was double overhand static hold so both hands reap the benefit. I’m not sure now. I can see holding a heavy weight for time might lead to pretty bad DOMS in the lower back.
the orriginal plan was double overhand static hold so both hands reap the benefit. I’m not sure now. I can see holding a heavy weight for time might lead to pretty bad DOMS in the lower back.[/quote]
Squeeze the shit out of your glutes. Trust me, if people can farmer’s walk for 200’, they can do a static hold for 20sec.
If you’re worried about DOMS, then start with a weight that you can manage pretty easily. Try it with 225, then 275, then 315…
If you are pulling mixed grip, then the best carryover will still be training mixed grip. You could perform two sets, one with right hand over/left hand under, and then next with left hand over/right hand under.