do you have one of those plate holders? it must have been hell trying to hang on to two plates without one…
No plate holder… but not too bad without. Really works the pinch grip. Today I tried a 25 + 35 plate together… now that was a bit tough on the thumbs.
Saturday, 12 December - Light Day
4" Deficit Snatch-Grip Deadlift:
3 x 155 (070)
3 x 205 (093)
3 x 255 (116)
3 x 295 (134)
3 x 315 (143)
Overhead Press → Push Press:
5 x 115 (52)
3 x 135 (61)
2 x 140 (63)
1 x 145 (66)
1 x 150 (68)
1 x 155 (70)
1 x 160 (73); MISS
5 x 160 (73)
9 x 175 (79); Rep Out Set to Failure - NEW REP PR!
3 x 185 (84); Half Reps
3 x 195 (89); Half Reps
2 x 190 (86); Half Reps
Front Plate Raises:
20 x 25lbs
18 x 35lbs
14 x 45lbs
10 x 50lbs (2 x 25lbs plates)
8 x 60lbs (25 + 35lbs plates)
6 x 70lbs (2 x 35lbs plates)
7 x 70lbs (2 x 35lbs plates)
Light pulling day. Started off with Overhead Presses; wanted to test my 1RM but couldn’t get past 155… missed 160. My shoulders were still fried… beat tired from the last workout; most likely due to those Front Plate Presses, so I did them again today! I don’t know how I managed to get another REP PR today on the Push Press with 9 reps on 175 but I am happy with it. Performed some half reps sets at the end of my Push Presses to focus on my leg and arm drive which is a sticking point for me.
Monday, 14 December - Heavy Day
Fell Running Drills:
12-Minute Steep Hill/Stairs Sprint and Downhill Run Circuit
4" Deficit Snatch-Grip Deadlift:
3 x 155 (070)
3 x 205 (093)
3 x 255 (116)
1 x 305 (138)
1 x 355 (161)
1 x 365 (166)
1 x 380 (172) - NEW 1RM PR!
Incline Barbell Bench Press:
5 x 115 (52)
3 x 135 (61)
1 x 145 (66)
10 x 155 (70); Mahler 15-Second Rest-Pause Singles Set
1 x 165 (75)
1 x 170 (77)
1 x 175 (79)
1 x 180 (82)
Front Plate Raises:
20 x 25lbs plate
16 x 50lbs (2 x 25lbs plates)
12 x 60lbs (25 + 35lbs plates)
10 x 70lbs (2 x 35lbs plates)
06 x 80lbs (35 + 45lbs plates)
Blitzkrieg Triple Dumbbell Press:
8 + 7 + 9 @ 50 (22.7)
Cranked up my Fell Running training as of yesterday as it appears my next mission may be high altitude and cold weather with plenty of trekking under poor living conditions… another armpit of the world, hip hip hooray! That means I will have to adjust my current training (lifting program) accordingly; making the Fell Training the priority and this pseudo powerlifting program, as well as the military calisthenics I do on the off days all a secondary priority when scheduling from now on.
I was planning on a medium level pulling day today… that was until my last set at 355. I felt so strong that I decide to test 365 and it flew up so I went for 380 and nailed it! Then I performed the Incline Barbell Bench Press for the second-time in my life… went well again. Added 10 lbs to my Rest-Pause Ten Singles set from the last time, but realized when finished that 155 may have been too light as I had enough energy to knock out some heavier singles. Probably will aim for 165 or 170 next time for my Rest-Pause Singles Set. Next were the Front Plate Raises… increased to both a 35 + 45lbs plate, tough. I am really enjoying this movement. Ended it all off with a single Blitzkrieg Triple Dumbbell Press set:
I was completely and utterly blasted, but I know I should have done at least one more set of those Dumbbell Presses, oh well… sissy me.
Tuesday, 15 December - Off Day
Incline Barbell Bench Press:
5 x 135 (61)
2 x 185 (84)
1 x 190 (86)
1 x 195 (89)
1 x 200 (91)
1 x 205 (93) - NEW 1RM PR!
Overhead Press:
3 x 135 (61)
1 x 160 (73) - NEW 1RM PR!
Wasn’t planning to go to the gym today but after my scheduled Fell Running and Military Calisthenics rountine I had the most incredible urge to test my 1RM on the Incline Bench Press… that 180 yesterday seemed too easy and I had been daydreaming about it while running. If I had gone straight for the 205 I might have had some power for 210 or even maybe 215. And since I was in the gym I decided to test my Standing Overhead Press as well… finally nailing that 160! All in all a great mini-gym episode for me today.
you are getting stronger. keep adding up those little increments and you’ll be startled at how much more you can lift.
Wednesday, 16 December - Medium Day
Fell Running Drills:
Short Steep Hill Sprint and Downhill Run Circuit
4" Deficit Snatch-Grip Deadlift:
3 x 155 (070)
3 x 205 (093)
3 x 255 (116)
2 x 305 (138)
1 x 355 (161)
Push Press:
5 x 135 (61)
3 x 155 (70)
9 x 175 (79); Rep Out Set to Failure
Barbell Floor Press:
8 x 135 (061)
8 x 185 (084)
5 x 205 (093)
3 x 225 (102); 3-Count Pause
3 x 235 (107); 3-Count Pause
1 x 240 (109); 3-Count Pause
1 x 230 (104); 3-Count Pause
Front Plate Raises:
20 x 25lbs plate
18 x 50lbs (2 x 25lbs plates)
16 x 60lbs (25 + 35lbs plates)
15 x 70lbs (2 x 35lbs plates)
6 x 80lbs (35 + 45lbs plates)
Forth straight day of Fell Running… really thought I feel it by now in the gym but I am still strong in my pulling. Medium pulling day today; 355 felt really light so I held it at the lockout for a good 5-Count. It was a real struggle keeping myself from pulling more sets and heavier weight. I missed locking out the tenth rep on my Push Presses Rep to Failure Set so new rep PR today. Haven’t done the floor press in nearly five months so I gave them a go; the last four sets I performed with a nice 3-Count Pause when the elbows touched the floor. Definitely felt the past two days of Incline Bench Pressing! But I felt pretty good and was happy with 240 it went up quick and fast… I don’t think I am too far off from my 1RM of 297. Decide to stop there to have energy for my Front Plate Raises… and they were… well… were Front Plate Raises, enuf said!
Friday, 18 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)
Drop Sets of 5-Second Rest-Pause Singles w/ a 30-Second rest between sets
5 x 345 (157)
6 x 335 (152)
7 x 315 (143)
7 x 295 (134)
8 x 275 (125)
Push Press:
8 x 115 (52)
5 x 135 (61)
1 x 155 (70)
3 x 195 (89); Rep Out Set to Failure - Nasty Lockouts
5 x 185 (84); Rep Out Set to Failure - NEW REP PR!
6 x 175 (79); Rep Out Set to Failure
9 x 155 (70); Rep Out Set to Failure
7 x 135 (61); Rep Out Set to Failure
Front Plate Raises:
20 x 25lbs plate
8 x 50lbs (2 x 25lbs plates)
8 x 70lbs (2 x 35lbs plates)
8 x 80lbs (35 + 45lbs plates) - NEW REP PR!
5 x 90lbs (2 x 45lbs plates) - NEW PR!
5 x 90lbs (2 x 45lbs plates)
4 x 90lbs (2 x 45lbs plates)
No Fell Running today… after 5-days straight of running I needed a break, plus yesterday evening I played an hour of badminton with my wife so my legs were simply toast. Pulling was tough but manageable. I might have over done it on the warm-up but I was feeling awfully tight. My five working sets were Drop Sets composed of 5-Second Rest-Pause Singles… very challenging as I only rested long enough to strip the weight and wipe the sweat from the bar so it might have been even less than 30-seconds rest between each set; a very tough protocol. Push Presses: made a nice NEW REP PR on 185, however my set at 195 was plain old nasty; shameful in fact. I am really starting to like the Front Plate Raises; I managed to get 5 decent reps out of holding two 45lbs plates together. Nailed it again for another set of five then the last set was a sloppy set of four; too damn beat. I dropped my rep numbers on the front plate raises to a max of 8 reps… per a PM recommedation from a T-Nation member in order to save energy for the heavier sets and/or for an attempt at a heavier load. Thank goodness I didn’t run today I would have been in trouble for sure. Tomorrow will be a day off which probably means only a light fell run circuit but no calisthenics… probably.
Sunday, 20 December - Medium Day
Fell Running:
Steep Hill and Downhill Short Sprint Circuit
4" Deficit Snatch-Grip Deadlift:
3 x 155 (070)
3 x 205 (093)
3 x 255 (116)
3 x 325 (147)
2 x 345 (157)
Push Press:
8 x 115 (52)
5 x 135 (61)
7 x 180 (82); Rep Out Set to Failure - NEW REP PR!
Commando Pull-Ups:
20 (10R; 10L) x BW
11 (5L; 6R) x 50 (22.7)
7 (4R; 3L) x 67 (30.4)
17 (9L; 8R) x BW
Rack Chins:
8 x 45lbs plate
6 x 35lbs plate
6 x 35lbs plate
Front Plate Raises:
20 x 25lbs plate
8 x 50lbs (2 x 25lbs plates)
8 x 70lbs (2 x 35lbs plates)
5 x 90lbs (2 x 45lbs plates)
Forwent my usual pre-workout meal to my own peril… I was okay during my Fell Running… pulling went fine; 345 never felt so easy… I made a NEW REP PR on my Push Presses at 180… but there and then after I absolutely crashed. The Commandos were excruciatingly difficult, plus I had forgotten to bring along my dipping weight belt so I had to make do with using a dumbbell held between the ankles w/ my feet crossed which is awkward and energy consuming in itselfâ?¦ but I doubt I could have done much with my belt today. Rack Chins were even more pathetic. Redeemed myself with the Front Plate Raises but had to call it quits after just one heavy set of two 45s. Simply Dead.
maybe a mental let down after getting your push press PR?
i have come to expect a drop off right after a big pull or squat. i get so laser’d in on the max attempt, that i think my mental energy is gone once i get it. let me know if you have a way to counter that!
Tuesday, 22 December - CNS Recovery Day
20 x 155 (70); Dimel Deads
20 x 155 (70); Dimel Deads
20 x 155 (70); Dimel Deads
20 x 155 (70); Dimel Deads
10 x 155 (70); Dimel Deads
Dumbbell Neutral-Grip Overhead Press:
9 x 46 (20.7)
7 x 50 (22.7)
9 x 59 (26.7); Push Press
7 x 67 (30.4); Push Press
7 x 46 (20.7)
Parallel Bar Dips:
20 x BW
10 x BW + 45 (20)
8 x BW + 90 (41)
3 x BW + 135 (61)
1 x BW + 160 (73); MISS (Couldn’t lock it out)
2 x BW + 145 (66)
7 x BW + 90 (41); Rep Out Set to Failure
Today was my scheduled CNS Recovery Day for both deadlifting and overhead pressing. I knocked out some Dimels stopping on the last set when I thought my form and tempo were deteriorating. My shoulders were awfully tired and sore today; neutral grip on the dumbbell presses didn’t help much… I just need another day of recovery and I think tomorrow I will be good to go for push presses. The Weighted Dips were great today but I should not have done those three reps on 135 as it would have been better to save my energy for the 160… I just missed it, unable to lock out at the top. I fought it for a good 15-20 seconds but just couldn’t get it… my triceps were on fire and I was red as a fire hydrant. Had an enormous pump after that. I think I was at about 75% today; feeling a tad beat so I will try to get more sleep tonight and eat an extra meal in the morning.
[quote]anthonycyee wrote:
maybe a mental let down after getting your push press PR?
i have come to expect a drop off right after a big pull or squat. i get so laser’d in on the max attempt, that i think my mental energy is gone once i get it. let me know if you have a way to counter that![/quote]
Could have been but I really think it was the lack of nutrients. Made a quick time on my fell running circuit so I really was pushing hard even before I was in the gym. When I get pumped I stay pretty pumped even though I might be low on energy I am still very positive and want to go hard.
Wednesday, 23 December - Light Day
4" Deficit Snatch-Grip Deadlift:
10 x Bar
10 x 95 (43); 5-Second Rest-Pause Singles Focusing on Form/Technique
3 x 155 (070)
3 x 205 (093)
3 x 255 (116)
3 x 295 (134)
3 x 315 (143)
Push Press:
8 x Bar
8 x Bar; Overhead Press
8 x Bar
5 x 95 (43)
3 x 95 (43)
3 x 115 (52)
2 x 135 (61)
1 x 155 (70)
7 x 180 (82); Rep Out Set to Failure
Front Plate Raises:
15 x 10lbs plate
20 x 25lbs plate
8 x 50lbs (2 x 25lbs plates)
8 x 70lbs (2 x 35lbs plates)
3 x 90lbs (2 x 45lbs plates); Stopped due to bad form
8 x 70lbs (2 x 35lbs plates)
8 x 70lbs (2 x 35lbs plates)
8 x 70lbs (2 x 35lbs plates)
8 x 70lbs (2 x 35lbs plates)
Arnold Dumbbell Shoulder Press:
8 x 39 (17.8)
8 x 46 (20.7)
FYI: this log has been reflecting my Feel and Work Sets only in order to save space.
In response to a PM I have added my warm-up sets for this workout only… so yes, I do warm-ups. Generally, I focus on warming up before my pulling and my first push (press) exercise. Throughout my pulling and pressing I am performing chi kung whisking arms (torso twist and arm swings) and/or hanging knees to elbows to loosen up after each and every set. Also, I am typically coming into the gym just from hill sprinting or some sort of fell running and/or after military calisthenics earlier in the day… therefore my pull/push program is most likely the second or even third workout of the day for me so I am well-warmed up, limber, and flexible… ready to go.
Light pulling day today; nothing special to note. Almost had that eight rep on the push presses reps to failure set. Front Plate Raises were hell today; I stopped on the two 45s when my form went south. Performed two slow rep sets of Arnolds for kicks.
Friday, 25 December - Medium Pulling Day
4" Deficit Snatch-Grip Deadlift:
3 x 105 (048)
3 x 155 (070)
3 x 205 (093)
3 x 255 (116)
3 x 335 (152)
Lumberjack Squats:
3 Warm-Up Sets
20 x 195 (89) Breathing Lumberjack Squats + 20 x 38 (17.2) Short Barbell Pullovers
Incline Dumbbell Bench Press:
2 Warm-Up Sets
10 x 59 (26.7); Mahler 15-Second Rest-Pause Singles Set
Hammer Curls (Arnold’s 1-10 System):
10 sets of 1-10 reps with 59 (26.7) - 22 (9.97) dumbbells
That twenty rep set of Breathing Lumberjack Squats performed right after SGDLs kicked my ass!
In response to a PM regarding the strange weight totals in my log:
My gym here in Thailand, as many gyms in the Kingdom, has an odd mix of both lbs and kg equipment… new and old… when pulling I use a pair of barbell collars that weigh 4.6 kg or 10 lbs… the dumbbells are even more peculiar as they have been home-made, welded together at various weights and at odd increments. Actually, they prove to be a good challenge trying to figure out which ones to use! There is also an oddball 50lb and two 30lb plates in the gym that I sometimes use.
Monday, 28 December - Heavy Pulling Day
4" Deficit Snatch-Grip Deadlift:
5 x 105 (048)
5 x 155 (070)
3 x 205 (093)
3 x 255 (116)
1 x 325 (147)
1 x 385 (175); NEW 1RM PR!!!
1 x 395 (179); MISS
1 x 395 (179); MISS
Front Plate Raises:
20 x 25lbs plate
8 x 50lbs (2 x 25lbs plates)
8 x 70lbs (2 x 35lbs plates)
8 x 90lbs (2 x 45lbs plates); NEW REP PR!
5 x 90lbs (2 x 45lbs plates)
5 x 80lbs (35 + 45lbs plates)
8 x 70lbs (2 x 35lbs plates)
Parallel Bar Dips:
15 x BW
10 x BW
8 x BW + 45 (20)
5 x BW + 90 (41)
1 x BW + 135 (61); MISS
3 x BW + 115 (52)
6 x BW + 90 (41)
6 x BW + 45 (20)
8 x BW
Was a bit cocky after pulling that 385 which felt easy… I threw on another 10 lbs and… couldn’t get the bar past my knee on the first attempt. Second attempt was close, but no cigar; stuck at my mid-thigh sticking point. Just couldn’t fire my glutes and/or drive the hips in. Made a NEW REP PR with two 45s on the plate raises which are not getting any easier, at least comfort wise. For some reason I couldn’t get past 135 on my dips today; my arms were shaking like crazy on the initial lift off as I typically begin my dips from a deep bottom position; at the heavier weights I may give myself a slight toe kick to help me get started. Overall still a good day.
Side Note: Checked my weight today after two weeks of not doing it… at 82 kg now so I have lost 3 kg most likely a result of the increased Fell Running in my program. I imagine my BP Fat has gone down some as well.
Tuesday, 29 December - Off Day
Rock Bottom Front Squats:
8 x Bar
5 x Bar
5 x 095 (041)
5 x 115 (052)
5 x 135 (061); 3-Count Pause
3 x 175 (079); 3-Count Pause
2 x 205 (093); 3-Count Pause
1 x 225 (102); MISS
4 x 175 (079); Rep Out Set to Failure
15 x 135 (061); Rep Out Set to Failure
Hise Breathing Shrugs w/ 4-Count Hold:
8 x 135 (061)
5 x 225 (061)
8 x 135 (061)
8 x 135 (061)
8 x 135 (061)
Thirty Minute short workout in the gym after an hour of my wife killing me at Badminton. I haven’t fully recovered from performing those 20 Breathing Lumberjack Squats four days ago; I couldn’t get out the hole with 225 today.
Wednesday, 30 December - New Pulling Routine (Garry Frank Method)
4" Deficit Snatch-Grip Deadlift:
10 x 95 (043); Rest 3 Minutes
3 x 195 (089); Rest 3 Minutes
7 x 330 (150); 1-Minute Rest-Pause Singles Set
Barbell Shrugs:
10 x 135 (061); 4-Count Hold
10 x 225 (102); 3-Count Hold
10 x 295 (134); 2-Count Hold
10 x 275 (125); 2-Count Hold
Hanging Knees to Elbows/Wrists (Alternating):
6 x 12 @ BW
Push Press:
5 x 095 (43)
3 x 115 (52)
2 x 135 (61)
1 x 155 (70)
4 + 3 x 180 (82); Rest-Pause Set
10 x 155(70); Rep Out Set to Failure
Commando Pull-Ups:
20 (10L + 10R) x BW
4 (2L + 2R) x BW + 45 (20)
4 (2R + 2L) x BW + 90 (41)
2 (1L + 1R) x BW + 135 (61)
2 (1R + 1L) x BW + 115 (52)
6 (3L + 3R) x BW + 90 (41)
8 (4R + 4L) x BW + 45 (20)
I started a new pulling routine today that an older “super jacked” guy told me about yesterday in the gym; he was surprised not seeing me pull yesterday as I usually am. I told him it was an off day and that I pretty much pull every other day going on now for three months. He went on to tell me about Garry Frank’s simple high-frequency deadlifting training routine as follows:
Warm-Up Set No. 1: 25% of your 1 rep max or less for 10 reps; Rest/Stretch for 3 Minutes
Warm-Up Set No. 2: 50% of your max for 3 reps; Rest/Stretch for 3 Minutes
Work Set: 85% of your max for 6-8 rest-pause singles in perfect form; Rest/Stretch 1 Minute between every single
Followed by Heavy Shrugs for 4 x 10 reps and Heavy Ab Exercises for 4-8 x 10-12 reps
Not too bad but by the time I got to the Push Presses I was dead. A very difficult pressing day for me… I still was recovering from the Front Plate Raises on Monday. 185 was supposed to be my Rep Out Set to Failure but I only could get 4 reps so I turned it into a Rest-Pause set and knocked out another 3 reps after a 20-second rest. The Weighted Commando Pull-Ups were next and I really didn’t have the power today to load on the weight.
I think with this new pulling routine I will keep it to a single pressing/pushing exercise afterwards… alternating between Push Presses, Overhead Presses, Incline Barbell Bench Presses, or Front Plate Raises. I liked the look of this workout as it is really simple and similar to my Intensiveness Dominant Day workout; I like the idea of pulling heavy singles focusing on perfect form; plus I really like the shorter warm-up as I am usually primed and ready for heavy pulling when I go into the gym. I will plan a Heavy 1RM Attempt Day every 6th workout to check on my 1RM and a CNS Recovery Day every 7th workout.
Friday, 1 January - Garry Frank Pulling Method
4" Deficit Snatch-Grip Deadlift:
10 x 95 (043); Rest 3 Minutes
3 x 195 (089); Rest 3 Minutes
8 x 330 (150); 1-Minute Rest-Pause Singles Set
Barbell Shrugs:
10 x 225 (102); 3-Count Hold
10 x 245 (111); 3-Count Hold
10 x 265 (120); 2-Count Hold
10 x 265 (120); 3-Count Hold
Heavy Barbell Rollouts:
4 x 10 @ 145 (66)
Incline Barbell Bench Press:
5 x 115 (52)
3 x 135 (61)
2 x 155 (70)
1 x 185 (84)
1 x 185 (84)
1 x 205 (93)
2 x 185 (84)
11 x 135 (61); Rep Out Set to Failure
I am liking this new pulling method… after just seven minutes of warming up, stretching, and resting I am lifting heavy… went for eight singles today as I was feeling super strong and my pulling speed was quicker than last time. I really, really want to load the bar with more weight but 330 is my 85% 1RM so I will be patient and stick to that… any how only four more workouts before I go heavy again to test my 1RM. Total pulling time was about eighteen minutes.
I am trying very hard to increase the hold time on my shrugs; I wimped out in the third set and dropped down to 2-second holds… felt like a big puss so I redeemed myself in the last set holding for 3-seconds again. The Heavy Barbell Rollouts were absolute hell today… my core was fried and I was shaking like crazy. Last was my Incline Press which I was pretty happy about nailing that 205 again.
Sunday, 3 January - Garry Frank Pulling Method
4" Deficit Snatch-Grip Deadlift:
10 x 95 (043); Rest 3 Minutes
3 x 195 (089); Rest 3 Minutes
6 x 330 (150); 1-Minute Rest-Pause Singles Set
Hise Shrugs w/ 3-Count Hold:
10 x 205 (093)
10 x 225 (102)
10 x 225 (102)
10 x 225 (102)
Hanging Knees to Elbows:
10 x 25lbs plate
9 x 35lbs plate
10 x 25lbs plate
9 x 25 lbs plate
Front Plate Raises:
20 x 25lbs plate
8 x 50lbs (2 x 25lbs plates)
8 x 70lbs (2 x 35lbs plates)
7 x 80lbs (35 + 45lbs plates)
8 x 70lbs (2 x 35lbs plates)
Straight Arm Dumbbell Pullovers:
10 x 67 (30.4)
10 x 67 (30.4)
8 x 67 (30.4)
8 x 67 (30.4)
A little slow in pulling today so I only performed six singles. The Hise Shrugs were brutal as always; they are just plain ole uncomfortable with the bar rubbing on my neck bones. I try to really breathe in deeply on these as I raise my shoulders up. Weighted Hanging Knees to Elbows were executed via securing the plate to the bottom of my feet with rope. Front Plate Raises were tough today, stopped at 35 + 45 and then did one drop set back to two 35s. The pullovers were last and probably a bit too much for me today… I think I will try to keep it to one exercise only from now on after completing Frank’s routine.