6 x 235 (107); Sumo
3 x 325 (147); Sumo
3 x 345 (157); Sumo
3 x 355 (161); Sumo
1 x 365 (166); Sumo
1 x 360 (163); Sumo
1 x 355 (161); Sumo
4 x 325 (147); Sumo Cluster Set
Push Press:
8 x 135 (61)
5 x 155 (70); 3-Count Lockout
4 x 175 (79); 3-Count Lockout
8 x 155 (70); 3-Count Lockout
A little disappointed in my Sumos today; I should have been around 370 for my 3RM. I nose dived after 355; simply didn’t have the “umpf” today. Still feeling my last workout… an Intensiveness Dominant Day.
Been thinking that I’m using too many deadlift variations in my program as it has been difficult to track and to truly guage my progress when I keep changing stances evey workout. I think I’ll stick with the most hated and difficult stance as my primary pulling exercise… the Snatch-Grips from a Deficit. I’ll continue to perform the Dimels on my CNS Recovery Days and only pull Conventional and/or Sumo on every third or forth heavy day in the schedule.
3 x 255 (116); Snatch-Grip from a 4" Deficit
3 x 275 (125); Snatch-Grip from a 4" Deficit
3 x 295 (134); Snatch-Grip from a 4" Deficit
3 x 315 (143); Snatch-Grip from a 4" Deficit
3 x 335 (152); Snatch-Grip from a 4" Deficit - NEW REP PR!
Overhead Press:
10 x 125 (57); 15-Second Rest-Pause Set
Push Press:
11 x 155 (70); Rep Out Set to Failure - NEW REP PR!
Today was a good day; I’m fully recuperated from my Intensiveness Dominant workout on wednesday. Yesterday, I was feeling strong after my hill sprints session, so I knew that I would be pulling strong today. I had figured my 3RM was only around 320, so I was pleasantly surprised by my 3 x 335 today; the third rep wasn’t easy but I got it.
Also made a New Rep PR on the Push Press. For the next seven workouts I am going to perform an Overhead Press Rest-Pause Set followed by a Reps Out to Failure Set of Push Presses.
3 x 225 (102); 4" Deficit Snatch-Grip
3 x 245 (111); 4" Deficit Snatch-Grip
3 x 255 (116); 4" Deficit Snatch-Grip
3 x 265 (120); 4" Deficit Snatch-Grip
3 x 275 (125); 4" Deficit Snatch-Grip
Overhead Press:
10 x 130 (59); Mahler 15-Second Rest-Pause Set
Push Press:
11 x 160 (73); Rep Out Set to Failure - NEW REP PR!
Hip Thrust:
3 x 12 @ 150 (68)
Cable Face Pulls:
3 x 15 @ 35 (16)
Due to a schedule conflict tomorrow I had to move my workout one-day ahead which was fine as it was a light pulling day. It is so hard not to pull heavier or do more volume on these light days. I again made a NEW REP PR on the Push Press with 160 (73) for 11 reps!
BTW: For clarification I am using the Mahler-Mentzer Rest-Pause system: taking my 3RM and performing 10-15 singles, re-racking and resting 10-15 seconds between each and every rep (single).
Overhead Press:
1 x 125 (57)
1 x 130 (59)
10 x 135 (61); Mahler 15-Second Rest-Pause Set
Push Press:
7 x 165 (75); Rep Out Set to Failure
What an outstanding workout; I am completely blasted.
Using the Mahler-Mentzer Rest-Pause method for ten (10) singles with the Deficit Snatch Grip Deadlifts was by far an intensiveness dominant routine. I had no idea it was going to be that challenging. I completely underestimated the difficulty of pulling my 3RM for that many singles with only 10-15 seconds rest in between. That rest is lightening quick; definitely feels much, much quicker than a Tabata rest interval. I rested anywhere from 10 to 15 seconds just long enough to get five or six good breaths in and to quickly wipe down the bar and dry the hands for the next single.
ricochet, i noticed that you do a lot of small increment jumps. do you think it tires you out at all? my buddy/coach/satan used to always give a hard time when i warmed up like that. he’s a former national level USPF PLer, so i always listen to him.
basically, i would work to 315, 335, 365 for singles and then go for a max. my buddy would say ‘stop being a bi@tch.’ his advice was that i was getting tired making too many small jumps. now i go 225 for 5,3,1 and two singles at 315. i treat all of the singles like competition reps. then i make the big jump to a max attempt. i feel like this scheme has enough reps to get my body warmed up, and get my nervous system ready for a major effort â?? without tiring myself out.
Parallel Bar Dips (Bodyweight):
1 x 25; 1 x 15; 1 x 20
Barbell Bench Press:
2 x 10 @ 135 (61); 3 x 185 (84); 1 x 205 (93)
10 x 215 (98); Mahler 15-Second Rest Pause Singles Set
Cable Chest Press:
20 x 30 (14); 20 x 35 (16); 12 x 40 (18)
18 (R); 18 (L) x 30 (14); Single Arm
16 (L); 17 (R) x 35 (16); Single Arm
Plate Press Pyramid:
45, 35, 25, 10, 5 - Down and up, twice *
No pulling or overhead pressing today. I just didn’t feel like doing my scheduled Weighted Stair Run and Calisthenics session so I decided to go to the gym and do some bench pressing. The last time I bench pressed was nearly eighteen years ago and I haven’t floor pressed for over four months now. My 1RM for the Floor Press is 297 (correction, I converted from kg incorrectly before), so I am guessing my 1RM bench press should be around 250 maybe??? I warmed up with some sets of bodyweight bar dips.
On the bench press I performed a few warm-up and feeler sets before selecting 215 for my 10 rest-pause singles set (I really wanted to try this Mahler-Mentzer Rest-Pause method with another exercise); 215 seemed about right maybe could have done 220 for 8 reps.
Completed 20 reps for each plate down and up the pyramid, twice, with no rest. Here is a link to a good description and video of the exercise:
Tony:
In response to your post, PM, and upon reviewing your log; I think I understand what you mean now. I am wearing myself out warming up on the heavier sets and not leaving myself enough energy for a solid PR or 1RM attempt… correct?
The following was my scheduled workout for this Sunday after Friday’s CNS Recovery workout:
5 x 205 (093); 4" Deficit Snatch-Grip
3 x 255 (116); 4" Deficit Snatch-Grip
3 x 295 (134); 4" Deficit Snatch-Grip
3 x 325 (147); 4" Deficit Snatch-Grip
1 x 335 (152); 4" Deficit Snatch-Grip
1 x 355 (161); 4" Deficit Snatch-Grip
1 x 360 (163); 4" Deficit Snatch-Grip
Per your suggestion my warm-up and working sets should look like this instead?
5 x 155 (070); 4" Deficit Snatch-Grip
5 x 255 (116); 4" Deficit Snatch-Grip
3 x 255 (116); 4" Deficit Snatch-Grip
1 x 255 (116); 4" Deficit Snatch-Grip
1 x 305 (138); 4" Deficit Snatch-Grip
1 x 305 (138); 4" Deficit Snatch-Grip
1 x 355 (161); 4" Deficit Snatch-Grip
1 x 360 (163); 4" Deficit Snatch-Grip
*** Please Note *** I don’t have a platform to pull from so I am using 25, 10, 5, and 2.5 pound plates to bring the bar down for the deficit. Plus, the pair of barbell collars I use weigh 10 lbs.
20 x 185 (84); Dimel Deads
20 x 185 (84); Dimel Deads
20 x 185 (84); Dimel Deads
Overhead Press:
4 x 140 (63) + 6 x 135 (61); Mahler 15-Second Rest-Pause Singles Set
Push Press:
8 x 165 (75); Rep Out Set to Failure - NEW REP PR!
Rack Chins:
3 x 10 @ BW + 45 (20)
Cable Face Pulls:
3 x 15 @ 40 (18)
Completed 3 sets of 60 reps of Dimels, at 185, in under six (6) minutes. I was planning on doing 4 sets but I had a strange muscle spasm in the lower back so I decided to stop. Back is fine now… no pain, soreness, or tightness to speak of. On the Standing Overhead Press I attempted 140 but on the fifth single I just couldnâ??t lock it out so I quickly dropped 5 pounds and completed 6 more singles at 135. Yesterdayâ??s chest workout took itâ??s toll. Rested five minutes then scored a New Rep PR on the Push Press with 8 reps using 165.
The soreness in my external obliques at the transverse abdominis has elevated upwards up into the serratus anterior and external intercostal again, but more into the latissimus intersection this time.
5 x 155 (070); 4" Deficit Snatch-Grip
5 x 255 (116); 4" Deficit Snatch-Grip
3 x 255 (116); 4" Deficit Snatch-Grip
1 x 255 (116); 4" Deficit Snatch-Grip
1 x 305 (138); 4" Deficit Snatch-Grip
1 x 305 (138); 4" Deficit Snatch-Grip
1 x 355 (161); 4" Deficit Snatch-Grip
1 x 365 (166); 4" Deficit Snatch-Grip - NEW 1RM PR!
Overhead Press:
1 x 130 (59)
1 x 135 (61)
6 x 140 (63) + 4 x 135 (61); Mahler 15-Second Rest-Pause Singles Set
Push Press:
12 x 165 (75); Rep Out Set to Failure - BIG REP PR!!!
Weighted Stair Runs
Huge thanks to “anthonycyee” for his warm-up and working set suggestion… I added 15 pounds to my Deficit Snatch-Grip Deadlift 1RM! 355 was easy and quick. 365 solid. Felt great today; probably could have pulled 370-375 but I wanted to leave some in the tank for my Overhead Presses… I’ll go for it next time. Added two more reps on my Overhead Presses at 140 but then had to drop down to 135 for the remaining four singles. Totally blew away 165 on the Push Presses with 12 straight reps; almost had 13 but was just shy of being able to lock it out. Finished my workout early in under 35 minutes, so I decided to go knock out some weighted stair runs. Completed my ten short sets, but didn’t have the energy to do the 5 long sets that I usually do.
Deep Front Squats (Butt to Calves)
8 x 135
5 x 185; 4-Count Pause at the Bottom
3 x 205; 4-Count Pause at the Bottom
3 x 205; 4-Count Pause at the Bottom
3 x 210; 4-Count Pause at the Bottom
3 x 215; 4-Count Pause at the Bottom
2 x 215; 4-Count Pause at the Bottom
1 x 215; 4-Count Pause at the Bottom
Plate Press Pyramid:
45, 35, 25, 10, 5 lbs. plates - Down and up, once
Barbell Rollouts:
6 x 10
Completed my Weighted Stair Runs yesterday… didn’t feel like doing my calisthenics today so I just did an Easy Off Day session in the gym then vegged out in the sauna and steam rooms.
Wednesday, 2 December - Intensiveness Dominant Day
Overhead Press:
3 x 115 (52)
3 x 135 (61); Cluster Rep Set
3 x 140 (63) + 7 x 135 (61); Mahler 15-Second Rest-Pause Singles Set
Push Press:
6 x 170 (77); Rep Out Set to Failure
5 x 155 (070); 4" Deficit Snatch-Grip
3 x 255 (116); 4" Deficit Snatch-Grip
1 x 305 (138); 4" Deficit Snatch-Grip
10 x 340 (154); 4" Deficit Snatch-Grip (Mahler 15-Second Rest-Pause Singles Set)
Flipped it around today just for kicks… performed my push before my pull. Not surprising, I was a bit stiff in the Overhead Press… not as warmed up as when pulling first like in my other workouts. Increased my Push Press reps to failure working set weight to 170. Also increased the weight on my rest-pause set for my deadlifts to 340. Felt pretty good, the last three singles were tough but still good lockouts.
5 x 155 (070); 4" Deficit Snatch-Grip
5 x 255 (116); 4" Deficit Snatch-Grip
5 x 305 (138); 4" Deficit Snatch-Grip
Overhead Press:
5 x 115 (52)
3 x 130 (59)
1 x 135 (61)
10 x 140 (63); Mahler 15-Second Rest-Pause Singles Set - NEW R-P PR!!!
Push Press:
8 x 170 (77); Rep Out Set to Failure - NEW REP PR!
Barbell Complexes:
Hang Clean to Push Press to Front Squat - 5 reps each for 3 non-stop sets @ 135 (61)
Clean-Grip High Pull to Reverse Curl to Bent-Over Row - 8 reps each for 5 non-stop sets @ 85 (39)
By the second warm-up set, @255, I was tight and slow… I knew it wasn’t going to be a heavy pulling day as planned… so I decided to stop at 305 and focus instead on my Overhead Press and the Push Press and with excellent results I must say.
5 x 155 (070); 4" Deficit Snatch-Grip
5 x 255 (116); 4" Deficit Snatch-Grip
3 x 255 (116); 4" Deficit Snatch-Grip
1 x 305 (138); 4" Deficit Snatch-Grip
1 x 370 (168); 4" Deficit Snatch-Grip
1 x 375 (170); 4" Deficit Snatch-Grip - NEW 1RM PR!
Overhead Press:
3 x 115 (52)
2 x 135 (61)
10 x 140 (63); Mahler 15-Second Rest-Pause Singles Set
Push Press:
9 x 170 (77); Rep Out Set to Failure - NEW REP PR!
Partial Overhead Press (Standing):
10 x 115 (52); 2-count Lockout
8 x 120 (54); 2-count Lockout
4 x 125 (57); 2-count Lockout
Parallel Bar Dips:
2 x 20 @ BW
Barbell Complexes:
Bent-Over Row to Hang Clean to Push Press to Front Squat - 5 reps each @ 135 (61)
Added another 10 lb. to my 1RM for the Deficit SGDL. I was a bit tight and weak on the Overhead Presses, but still managed to add one (1) more rep to my 170 Rep PR for the Push Presses. I died on the last set of Partials… simply couldn’t press it up anymore. I was still flying high from the pulling record earlier so I knocked out some dips and complexes. Those five Push Presses in the complexes were not easy… my shoulders were definitely fired, so CNS recovery next workout.
20 x 145 (66); Dimel Deads
20 x 145 (66); Dimel Deads
20 x 145 (66); Dimel Deads
Dumbbell Neutral-Grip Overhead Press:
10 x 39 (17.8)
08 x 46 (20.7)
06 x 50 (22.7)
10 x 59 (26.7); Push Press after third rep
08 x 67 (30.4); Push Press
Lumberjack Squat:
12 x 135 (61)
10 x 185 (84) - NEW REP PR!
5 x 225 (102) - NEW REP PR!
Cable Face Pulls:
2 x 15 @ 40 (18); Standing
1 x 15 @ 30 (14); Seated
Decided to drop the weight on the Dimels and focus on my speed, tempo, and hip thrust as Dave Tate suggests. Overhead Presses were nice and slow; neutral-grip was a relief…the last two sets turned into Push Presses. Lumberjack Squats went well with two New Rep PRs… was having trouble before getting over 8 reps on 185 and 4 reps on 225.
33 Pull-Push Workouts Completed; still maintaining a one-day on, one day off routine. Occassionally, I am coming into the gym for an alternate change of pace workout instead of performing my military calisthenics and/or hill sprints.
4" Deficit Snatch-Grip Deadlift has gone from 325 (147) to 375 (170)… 50 lb. in one month and in just five weeks, I have gone from 285 to 375!
5 x 145 (066); Conventional
5 x 235 (107); Conventional
3 x 235 (107); Conventional
1 x 235 (107); Conventional
1 x 325 (147); Conventional
1 x 325 (147); Conventional
1 x 415 (188); MISS - Conventional
1 x 415 (188); MISS - Sumo
1 x 415 (188); MISS - Conventional
1 x 405 (184); MISS - Conventional
Cable Chest Press:
3 sets of 12 - 15 @ 35 (16)
Incline Barbell Bench Press:
3 x 115 (52)
2 x 135 (61)
2 x 145 (66)
1 x 155 (70)
10 x 145 (66); Mahler 15-Second Rest-Pause Singles Set
8 x 135 (61)
8 x 135 (61); Rep Out Set to Failure
Push Press:
8 x 175 (79); Rep Out Set to Failure - NEW REP PR!
Low to High Cable Flyes:
3 x 10-12 @ 30 (14)
Missed all my pulling attempts at 415 and 405; pulled like crazy but couldn’t get it past my knees. Still pretty happy though because the bar came off the floor easily. I even threw in a Sumo to see if I could lock it out in that stance, but with no luck still stalled at the knee. 325 on the warm-ups never felt so light so I know I am getting stronger. Threw in some Incline Bench Presses instead of the Overhead Press; warmed up with Cable Presses and finished the workout with Low to High Cable Flyes.
This was the first time I have ever performed an Incline Barbell Bench Press; I studied up and am following Dave Tate’s technique advice: butt glued to the seat throughout the movement; elbows tucked and brought down to the ribs; back arched with the back of the shoulders brought down and locked in against the bench to maintain that arch; medium-grip; belly breath; touched the bar at the top of the chest near the clavicle. Felt good, maintained solid form through out; a little tight and rough in the right shoulder (had surgery there) especially at the lockout but nothing I couldn’t bear. I think these may have a nice carry over to my Overhead Press and Push Press… will see.
Another PR made on the Push Presses; steadily improving on them every single workout.
Thursday, 10 December - Intensiveness Dominant Day
4" Deficit Snatch-Grip Deadlift:
5 x 155 (070)
5 x 255 (116)
3 x 255 (116)
1 x 255 (116)
1 x 305 (138)
1 x 305 (138)
9 x 345 (157); Mahler 30-Second Rest-Pause Singles Set - MISS on Single No. Eight
Front Plate Raises:
20 x 20lbs (2 x 10lbs plates)
18 x 25lbs
12 x 35lbs
10 x 45lbs
6 x 50lbs (2 x 25lbs plates)
4 x 70lbs (2 x 35lbs plates)
Push Press:
5 x 135 (61); 3-Count Lockout
5 x 135 (61); 3-Count Lockout
Rock Bottom Front Squats w/ 3-Count Pause
5 x 135 (061)
8 x 175 (079); Rep Out Set to Failure
2 x 205 (093)
3 x 225 (102); No Pause - Quick reps to just below parallel
1 x 225 (102)
It was an Intensiveness Dominant Day so in that spirit I increased my pulling weight by 5 lbs on the Rest-Pause Singles Set. Managed to pull eight singles; missing completely the eighth single… bombed at the shins when I let the air out of my belly and released my abs for God only knows why. I was able to pull number nine but it was ugly so I stopped there. I felt very tight and beat-up on the Push Presses so I decided to skip the planned heavy reps to failure set. Had some energy left over so I performed some Rock Bottom Barbell Front Squats.
Front Plate Raises inspired by this Elite FTS video:
