Can’t blame the wife for trying to get her money’s worth out of you.
If all I knew about EZ bar curls was watching my local gym rats, I would never know that it was possible to put more than a dime on each side. Nice work.
Cool presses, those Savickas. Never seen 'em done before. They must be so hard, what with not being able to brace against your feet like you can with standing or seated millies.
[quote]kpsnap wrote:
Cool presses, those Savickas. Never seen 'em done before. They must be so hard, what with not being able to brace against your feet like you can with standing or seated millies.[/quote]
That’s it exactly. You can’t lean back at all, so the only way to pull the bar back over your head to finish the press is to use purely upper back muscles.
2010-7-25
BW 184
Mood: Just gonna get the job done.
Incline BB Presses
115x5
135x5
155x5
175x3
195x3
215x1
220x1
225x1
200x5
Farmers Walks (Weight is per side)
100x100’
150x100’
175x100’
Gimpy leg really shows on these. Shoulder and biceps were feeling the wrong kind of achey so I stopped there.
Cheated Front lever rows (Thighs vert, calves parallel to floor)
10 sec hold
BW 5x2 sets
Front Squats
185x5
225x3
245x3
265x2
285x1
255x4 (PR + 1 rep)
Seeing spots - time to go home. I don’t seem to know how to take an easy day lately.
Congrats on the FS PR, those farmer’s walks look fierce.
Great work all around. Farmers’ walks look huge, and a rep PR after a heavy single is awesome.
[quote]jjackkrash wrote:
Great work all around. Farmers’ walks look huge, and a rep PR after a heavy single is awesome. [/quote]
That’s actually the strategy. Work up to 1-3 heavy singles and follow that with a set 0f 3-5 @ 10% below it.
I think I need to practive fw’s with lighter weight if I’m going to make them a regular thing. Everything above the hips needs to stay ultra tight and I’m not doing it right.
[quote]DaCharmingAlbino wrote:
[quote]jjackkrash wrote:
Great work all around. Farmers’ walks look huge, and a rep PR after a heavy single is awesome. [/quote]
That’s actually the strategy. Work up to 1-3 heavy singles and follow that with a set 0f 3-5 @ 10% below it.
I think I need to practive fw’s with lighter weight if I’m going to make them a regular thing. Everything above the hips needs to stay ultra tight and I’m not doing it right.[/quote]
Did your arms want to fly up sideways when you were done? If I farmers walk with anything over 90 lbs., when I am done, my arms just want to fly up sideways. I usually look like a crazy bird for a few seconds after I do them.
[quote]DaCharmingAlbino wrote:
2010-7-25
…
Farmers Walks (Weight is per side)
100x100’
150x100’
175x100’
…[/quote]
What were you using for those farmers walks? Two Olympic sized barbells? Bet that added a lot to the grip work.
Oh - nice PR on the front squats.
I considering working your formula for the 3-4 months between my vacation end and the anticipated next meet in December. I’d like to work the same four major lifts (MP, Dead, Bench and Squat) but change things up from Wendlers 5-3-1 a bit. (I’ve been singing that song for a year and while I like the predictable program, I’m feeling the need to switch things up.) Would you lay out your strategy in simple terms for me so that I can write out a plan?
Farmers walks
2 2-hand triangular cable row handles
2 carabiners of sufficient strength
two iron mind loading pins
some chalk.
Just load the pins with 25’s (for clearance), attach the handles, grab one side of each handle, pick 'em up and go.
Program
- Pick 4 lifts for each area (push or legs) amke sure to include lifts that work your weaknesses and don’t feel wedded to any lift.
- Lift every other day
- Do 2 main lifts ( a push and a leg movement)and 1 accessory (back) plus what ever farting around you have energy for.
- Work up to 90%+ of max single for 1-3 sets for each main lift. If feeling squirrelly, go for a new PR.
- Do or don’t do a back-off set of 3-5 depending on how you feel.
- Next session do a different lift from the list you worked out in step 0 and do steps 2 through 4.
- take a short deload if you need it as you need it. Might be one session, might be 3, might not need it at all - go by feel.
- Add weight whenever possible and don’t worry if the reps are ugly.
Something Meat passed on and it seems to work for me really well, is to alternate partial-type movements with full range. For instance push-presses one time and then full presses the next. Or high box squats followed by deep squats the next session.
I count deadlift as a kind of back work - upper back I mean. I also make it a point to do a kind of deadlift one session out of 4 which seems to be enough frequency to make it move and keep technique fresh without wearing out the back. I also like to do some hamstring work rather than do the backoff set for deadlifts. repped deads eat up my lower back.
I count back work as accessory work and don’t feel a need to do a while lot of sets. The frequency of lifting makes the volume add up quickly.
My internet is dead till friday and they’re kicking me out of starbucks now, so more later.
I’ve been doing extra pressing work and curls on “off days” because I’ve read that to “press a lot, you must press a lot,” and I like curls. I don’t recommend doing this right off. I’m still working into it myself and getting accustomed to the extra volume.
If I start to stall on a lift I have no compunction about ditching it and working a similar one for a while. I’ll likely be stronger at the former lift when I come back to it again. A good strategy for me anyway is to hit a PR and then drop back poundage and do three singles, working back up to the PR weight until I can get THAT for three singles. Then it’s not a PR anymore :).
[quote]DaCharmingAlbino wrote:
Farmers walks
2 2-hand triangular cable row handles
2 carabiners of sufficient strength
two iron mind loading pins
some chalk.
Just load the pins with 25’s (for clearance), attach the handles, grab one side of each handle, pick 'em up and go.
Program
- Pick 4 lifts for each area (push or legs) amke sure to include lifts that work your weaknesses and don’t feel wedded to any lift.
- Lift every other day
- Do 2 main lifts ( a push and a leg movement)and 1 accessory (back) plus what ever farting around you have energy for.
- Work up to 90%+ of max single for 1-3 sets for each main lift. If feeling squirrelly, go for a new PR.
- Do or don’t do a back-off set of 3-5 depending on how you feel.
- Next session do a different lift from the list you worked out in step 0 and do steps 2 through 4.
- take a short deload if you need it as you need it. Might be one session, might be 3, might not need it at all - go by feel.
- Add weight whenever possible and don’t worry if the reps are ugly.
Something Meat passed on and it seems to work for me really well, is to alternate partial-type movements with full range. For instance push-presses one time and then full presses the next. Or high box squats followed by deep squats the next session.
I count deadlift as a kind of back work - upper back I mean. I also make it a point to do a kind of deadlift one session out of 4 which seems to be enough frequency to make it move and keep technique fresh without wearing out the back. I also like to do some hamstring work rather than do the backoff set for deadlifts. repped deads eat up my lower back.
I count back work as accessory work and don’t feel a need to do a while lot of sets. The frequency of lifting makes the volume add up quickly.
My internet is dead till friday and they’re kicking me out of starbucks now, so more later.
I’ve been doing extra pressing work and curls on “off days” because I’ve read that to “press a lot, you must press a lot,” and I like curls. I don’t recommend doing this right off. I’m still working into it myself and getting accustomed to the extra volume.
If I start to stall on a lift I have no compunction about ditching it and working a similar one for a while. I’ll likely be stronger at the former lift when I come back to it again. A good strategy for me anyway is to hit a PR and then drop back poundage and do three singles, working back up to the PR weight until I can get THAT for three singles. Then it’s not a PR anymore :).[/quote]
That seems to be a well thought out plan. Better watch out for MJ!!! He looks hungry. Me, I’m still drinkin the koolaid.
Thanks Tony - I’ll see what I can do with this and start up after I get back from vacation.
The thing about this program is that it’s not really a program. It’s more of a strategy that follows lifting principles.
- Go heavy as possible as often as possible.
- Follow Prilipen’s chart for weekly volume of lifts in certain percentage brackets (70-80,80-90,90+)
- Allow for recovery.
- Lift using the same muscles often.
- try to make upper body pulling twice to three times the volume of upper body pushing.
- spare the back (that’s because of my limitations)
Lifting this way is more mentally fatiguing than physically so. Most days you feel energized after training, but you start to feel flat after a few weeks. The lifts are still increasing, but you’re not as enthusiastic about doing it. Mr. Broz and the fella from Chaos and Pain say to push through it and you’ll hit a new level of ability. I know that certain poundages are no longer so initmidating as they once were, indicating a mental shift and possible physical shift regarding them.
I don’t get very sore anymore I’ve noticed too.
2010-7-27
BW=183
Clean and press
barx10
115x5
135x3,5
155x3
175x2
185x3/4
170x2,2,1
155x4
High Box Squat (17")
225x3
275x3
315x3
350x2
380x1,1
340x5
Chest Supported Rows
225 5x3 sets
hammer Chest PRess (rt arm)
25x10
50,60,70x8
80x6
Feh.
Great clean and pressing. I’m hoping to clean and press my BW some day. Box squat look great too.
Those are some damn fine C&P’s Tony, damn fine.
um - I want to thank you all for your good words, but I think there may be some confusion over this last log - that was three quarters of a rep @ 185, rather than 3 or 4. I couldn’t lock it out and actually started blacking out at top. My shoulders were still tired from the incline presses and the farmer’s walks 2 days before. I don’t doubt that I’ll soon be able to do more than 2 reps @ 185 though.
Correction: I hope to one day clean and 3/4 press my own BW.
my bodyweight would crush me. like it does to the poor defenseless ground
He might live near you - lowering your property’s value just by being close:
and
Funny stuff