DukeTheSlaya's Journey to Overhead Pressing Like a God

[duketheslaya]

@Frank_C

It’s changed a lot since then but I think you can do a lot with the equipment you have if you open your mind up to new stuff. Complexes. Deadlifts>hang cleans>front squats>push press>RDL’s. You’ll be smoked. The '08 Games only had FOUR events. Three on day one and one on day two. One event was a 275 lb deadlift x 5 with 10 burpees. Repeat for like 10 rounds. The final event was 30 squat cleans + jerk with 155 lbs for time. You can do stuff like that and still grow. It will also roast off any fat you might have.

Nah im kidding. Do you know any good articles regarding complexes?

@Frank_C

I’m glad to see you’ll soon be living a world of structure and rules. Americans are missing that these days and the up and coming generations are little shits. When I went to the State Police Academy they took away our phones and watches during “Hell Week”. Our class leader was the only one allowed to have a clock so he could get us where we needed to be on time. We received a manual detailing everything. How to make the bed, how to hang up clothes in the closet, how to display your shoes, everything. Was it ridiculous? Yes. Was it necessary? Yes. Was it enjoyable? Hell, no. But those of us that persevered are better for it.

A young man like yourself needs to structure in his life whether it’s at home or a boarding school. I’m happy for you and hope to hear success stories in the near future.

Thanks man! Structure and rules is exactly what i need / Routine.

[duketheslaya]

@muskratlifts

If you’ve got a barbell, then you’re in business. Plus, the buffet will provide Unlimited GainzZz. Also, you can do a heck of a lot with pull-ups and dips. Stick with it man! I’ll be following

Thanks my friend! I’ll be starting a new log soon so watch out for that.

[duketheslaya]

@The_Myth

think this might be an encore link, but never hurts to repeat yourself.

I have no idea how to progress on bodyweight movements.The two main things i would like to achieve is a one arm pullup and muscle up ( two arm btw lol).I’m interested in the book. Do you know where i can find a free pdf version? I cant find it.

[BEAst_in_I]

OfficialBarstarzz

[duketheslaya]

Thx!

[duketheslaya]

This is a list of possible barbell exercises with no power rack if anyone has any more let me know:

From what i saw there wasnt enough weight for deadlifts. So:

*Clean and Press
*Clean and push press
*Clean and front squat
*Power clean
*hang clean
*Olympic lifts etc
*suitcase deadlift
*Romanian deadlift
*Hip thrust
*Floor press
*Bent over Rows and variations of it e.g pendlay rows or yates rows
*Bulgarian split squats
*lunge variations like front rack, walking forward or reverse etc
*Curls, Triceps extensions stuff like that
*Barbell rollouts
*Glute bridge
*Shrugs and variations e.g lilly shrugs, Snatch grip, regular

Bench station:
*Close grip bench
*Regular bench

[magick]

@duketheslaya

Nah im kidding. Do you know any good articles regarding complexes?

T Nation Content

Probably the only article you need regarding complexes.

The simple point being- doing a chain of barbell lifts without letting the barbell leave your hand. What you do with that is up to you. You can do high reps for conditioning/metabolic work, low reps for strength work, etc.

[duketheslaya]

Thanks @magick! Id assume since the barbell doesnt leave your hand, it’d be good for grip work too?

[j4gga2]

Complexes are insane for lactate work. My personal favourite:

• RDL
• Row
• Power Clean
• Front Squat
• Push Press
• Back Squat

I generally choose 3 (do lots of sets), 5 (personal favourite), 8 (delt and forearm pump) or 10 (masochistic insanity) reps for all exercises, and finish as many sets as I can in 10-20 minutes.

[duketheslaya]

@j4gga2

RDL
Row
Power Clean
Front Squat
Push Press
Back Squat

I generally choose 3 (do lots of sets), 5 (personal favourite), 8 (delt and forearm pump) or 10 (masochistic insanity) reps for all exercises, and finish as many sets as I can in 10-20 minutes.

Yeah I’ve seen it in your log. How do you feel your conditioning has improved since implementing them?

[Koestrizer]

Deficit deadlifts
Pause deadlifts (multiple pauses eventually)
Snatch grip deadlifts
Banded deadlifts

[Frank_C]

@Koestrizer

Deficit deadlifts

Pause deadlifts (multiple pauses eventually)

Snatch grip deadlifts

Banded deadlifts

I agree with this!

How much weight do they have? I never really did deadlifts until late 2016 but I did power cleans and RDLs. If you can do controlled reps of RDLs with 225 then I think you’ll improve your deadlift when you come back to it.

The 600 lb deadlift thread inspired me to actually deadlift and I pulled 450 without really focusing on deadlift. But, remember that I did cleans with up to 315 lbs, clean pulls with 350, and RDLs with 275.

[j4gga2]

Hard to tell. I was doing lots of different types of conditioning work, and was pushing pace during my workouts regardless. I will say that they’re my equal favourite HIIT variation alongside loaded carries.

[duketheslaya]

@Koestrizer

Deficit deadlifts

Pause deadlifts (multiple pauses eventually)

Snatch grip deadlifts

Banded deadlifts

Kinda limited to just a bench, barbell and pullup/dip stand so no bands. Thx for those man. Can Probs do a few of those for a little bit but will become too easy.

@Frank_C

How much weight do they have? I never really did deadlifts until late 2016 but I did power cleans and RDLs. If you can do controlled reps of RDLs with 225 then I think you’ll improve your deadlift when you come back to it.

I dont know how much exactly because was in the room briefly but all i saw was a bunch of 10kg plates. Not even sure if they have 20. If it is only 10kg plates then I’ll be doing deficit cleans to get the bar up for exercises lol.

@Frank_C

cleans with up to 315 lbs

thats hell impressive.

[duketheslaya]

@j4gga2

. I will say that they’re my equal favourite HIIT variation alongside loaded carries.

Nice. My favourite conditioning training would have to be a prowler, alot of times I’ve nearly puked/passed out.

[Frank_C]

@duketheslaya

I dont know how much exactly because was in the room briefly but all i saw was a bunch of 10kg plates. Not even sure if they have 20. If it is only 10kg plates then I’ll be doing deficit cleans to get the bar up for exercises lol.

Regardless of the amount it will be enough. CT has said multiple times that you can increase your strength without adding weight to the bar. Change/slow the tempo to get more time under tension. Add a deficit. Snatch grip works well. Snatch grip with a deficit? That’ll hurt a little. Pauses. You’ll be fine; you just have to use your head and the internet.

If you want bands then I think they’d be a good investment. Buy some good ones though. I had a conversation with @lil.greggy last year about bands and he ended up buying the Mountain Dog Pack from EliteFTS. Rogue had some interesting packs as well but the EliteFTS option was cheaper.

You could also ask around; I know some people have been using them in their workouts lately.

[duketheslaya]

@Frank_C

Add a deficit. Snatch grip works well. Snatch grip with a deficit? That’ll hurt a little. Pauses. You’ll be fine; you just have to use your head and the internet.

Double deficit snatch grip paused deadlifts sounds like a monstrosity. (Double deficit because of the deficit created by 10 kg plates)

@Frank_C

If you want bands then I think they’d be a good investment. Buy some good ones though. I had a conversation with @lil.greggy last year about bands and he ended up buying the Mountain Dog Pack from EliteFTS. Rogu

Thanks man but i dont really want bands. Maybe down the track when i max out the weights in the boarding gym i probs will.

[mortdk]

Snatch grip high pulls
CT has an article on those, a great one.

[sjcimarauder2]

Zercher lifts

[duketheslaya]

@mortdk

Snatch grip high pulls

CT has an article on those, a great one.

@sjcimarauder2

Zercher lifts

Never even thought of those. Cheers guys.

@sjcimarauder2 dont see you around the forums much, im guessing you just lurk haha. Hows training?