Frequency Dominant Program

Training Training Logs
121

Hard to tell buddy as I train nearly everyday, sometimes twice/thrice a day, so I don’t really give my body much of a chance to grow. The heat and high humidity here in Thailand is super conducive to great recovery rates and injury prevention which just encourages me to PT more.

I am super lean and sinewy… hyper as a coked up monkey… have superior recovery for my age… and eat like a horse.

Some would even try to label me as being a hard-gainer but I think that is complete bullshit as I can gain muscle weight rather quickly when and if I choose too… it’s taking those extra rest days and not training during the week and keeping the muscle on that proves difficult for me.

Usually when I get back from a mission/contract I am low in weight but I do gain it back rather quickly. E.g. when I got back from Gaza five-six months ago I was down to 75-76kg at ~5.1%BF… within two months I was around 85-86kg at 6-7.5% BF but then dropped 4-5 kg two months ago when I increased my fell running and hill sprinting on the off days from pulling. I am now around 81.5 kg for the past month or so and just clinically tested at ~7.4%BF via DXA…

My BF% fluctuates constantly up and down from 5-8% from week to week, which is odd, but normal for me. I have been part of a clinical study now for a couple of years so I have some pretty good test results to track it. Plus, I am one of those lucky types where my Harpenden 7-Site Skinfold and NIR tests are within 0.8% of DXA… with most people there is usually a difference of 5.5% difference between these tests! I have never been over 10% BF in my adult life.

The heaviest I have ever been was around 94-95kg at 9.5-9.8% which I got up to in less than five months from 64 kg after leaving a contract in India where I had battled a case of cholera and dysentery. However, I didn’t like being that heavy as I felt too heavy, slow, and hungry which didn’t translate well to my work… I made the mistake of going to a difficult peacekeeping mission at that weight and suffered considerably from it for two months until I lost it.

122

Wednesday, 3 March (Pull-Push No. 75)

Hise Shrug:
20 x 315 (143)
51 x 315 (143); BIG NEW REP PR!!!
20 x 225 (102); 3-Count Hold
20 x 225 (102); 3-Count Hold
17 x 475 (215); NEW WEIGHT PR!!!
10 x 475 (215)

4" Deficit Snatch-Grip Deadlift:
10 x 95 (043)
3 x 195 (089)
8 x 330 (150); <1-Minute Rest-Pause Singles Set

High-Incline Barbell Bench Press + High Pulley Rhomboids Pull [Superset]:
1 x 135 (61) + 3 x 50 (23)
3 x 135 (61) + 3 x 55 (25)
1 x 155 (70) + 3 x 60 (27)
3 x 155 (70) + 3 x 65 (30)
1 x 165 (75) + 3 x 70 (32)
3 x 165 (75) + 3 x 75 (34)
10 x 145 (66) + 16 x 60 (27); Max Rep Set

Straight Arm Dumbbell Pullovers:
3 x 8 @ 67 (30.4)

The gym was unusually packed today and the weights/plates I needed were all being used so I decided to perform Hise Shrugs first and made a big new rep PR with 315. I went down to 225 and knocked out two sets of 3-count holds. I was feeling pretty strong so I decided to go for a new weight PR using 475 for two sets. During the second set at 475 my legs were trembling under the weight. 475 is definitely heavy. I performed the Superset of Incline Press to Rhomboids Pull quickly with <15 seconds rest between each and every set and/or exercise. A good day, all in all.

123

[quote]Ricochet wrote:
Hard to tell buddy as I train nearly everyday, sometimes twice/thrice a day, so I don’t really give my body much of a chance to grow. The heat and high humidity here in Thailand is super conducive to great recovery rates and injury prevention which just encourages me to PT more.

I am super lean and sinewy… hyper as a coked up monkey… have superior recovery for my age… and eat like a horse.

This was funny to me, I’m on the other end of the spectrum, more like Eor from Winnie the Pooh.

Some would even try to label me as being a hard-gainer but I think that is complete bullshit as I can gain muscle weight rather quickly when and if I choose too… it’s taking those extra rest days and not training during the week and keeping the muscle on that proves difficult for me.

I never really bought into the hard-gainer crap. I was fairly small until I physically matured and reduced my energy output which allowed my system to actually recover and then growth occurred, a lot of growth.

Usually when I get back from a mission/contract I am low in weight but I do gain it back rather quickly. E.g. when I got back from Gaza five-six months ago I was down to 75-76kg at ~5.1%BF… within two months I was around 85-86kg at 6-7.5% BF but then dropped 4-5 kg two months ago when I increased my fell running and hill sprinting on the off days from pulling. I am now around 81.5 kg for the past month or so and just clinically tested at ~7.4%BF via DXA…

My BF% fluctuates constantly up and down from 5-8% from week to week, which is odd, but normal for me. I have been part of a clinical study now for a couple of years so I have some pretty good test results to track it. Plus, I am one of those lucky types where my Harpenden 7-Site Skinfold and NIR tests are within 0.8% of DXA… with most people there is usually a difference of 5.5% difference between these tests! I have never been over 10% BF in my adult life.

Is there an explanation for the bf% fluctuations? Can water retention throw the reading off? Or are you just “special”? : )

The heaviest I have ever been was around 94-95kg at 9.5-9.8% which I got up to in less than five months from 64 kg after leaving a contract in India where I had battled a case of cholera and dysentery. However, I didn’t like being that heavy as I felt too heavy, slow, and hungry which didn’t translate well to my work… I made the mistake of going to a difficult peacekeeping mission at that weight and suffered considerably from it for two months until I lost it.[/quote]

Keep fightin’ the good fight!

124

Friday, 5 March (Pull No. 76)

Short Circuit Hill and Stair Run: ~3km

Seated Rope Rowing (Torso Bent Forward) + Rack Chins [Superset]:
1 x 55 (25) + 5 x BW + 45lbs Plate
3 x 55 (25) + 5 x BW + 80lbs (35 + 45lbs Plates)
1 x 60 (27) + 5 x BW + 80lbs (35 + 45lbs Plates)
3 x 60 (27) + 5 x BW + 80lbs (35 + 45lbs Plates)
1 x 70 (32) + 5 x BW + 70lbs (25 + 45lbs Plates)
3 x 70 (32) + 5 x BW + 70lbs (25 + 45lbs Plates)
1 x 75 (34) + 5 x BW + 55lbs (10 + 45lbs Plates)
3 x 75 (34) + 5 x BW + 55lbs (10 + 45lbs Plates)

4" Deficit Snatch-Grip Deadlift:
10 x 95 (043)
3 x 195 (089)
8 x 2 @ 275 (125); Speed Pulls, 30-Second Rest-Pause Doubles

Haney Shrug:
8 x 165 (75)
8 x 165 (75)
6 x 165 (75)

125

Saturday, 6 March (Pull No. 77)

4" Deficit Snatch-Grip Deadlift:
10 x 95 (043)
3 x 195 (089)
7 x 330 (150); <1-Minute Rest-Pause Singles Set

Bench Press from Pins + Standing Ahrens Press [Superset]:
1 x 175 (079) + 3 x 12.3 (5.6)
3 x 175 (079) + 3 x 22.3 (10.1)
1 x 185 (084) + 3 x 28.2 (12.8)
3 x 185 (084) + 3 x 32.4 (14.7)
1 x 205 (093) + 3 x 37.7 (17.1)
3 x 205 (093) + 1 x 44 (19.9) + 2 x 37.7 (17.1)
1 x 215 (098) + 3 x 37.7 (17.1)
3 x 215 (098) + 3 x 37.7 (17.1)
1 x 225 (102) + 3 x 37.7 (17.1)
3 x 225 (102) + 3 x 37.7 (17.1)
1 x 235 (106) + 3 x 37.7 (17.1)
3 x 235 (106) + 3 x 32.4 (14.7)
11 x 175 (79) + 7 x 28.2 (12.8); Max Rep Sets

Overhead Shrug:
14 x 175 (79)
15 x 155 (70)
14 x 135 (61)

Seated Good Morning:
8 x 45 (20)
8 x 95 (43)
8 x 115 (52)
8 x 45 (20)

Front Plate Raises:
8 x 25lbs Plate
8 x 50lbs (2 x 25lbs Plates)
8 x 70lbs (2 x 35lbs Plates)
8 x 70lbs (2 x 35lbs Plates)

Pulling 330 is feeling smoother and faster but still does not feel quite light enough yet to move heavier… maybe a couple more times pulling it before increasing. I decided to perform my Overhead Shrugs after the superset… bad idea as the Ahrens Presses really wore out my shoulders making the Overhead Shrugs very difficult. Very pleased with my weight increase on the Seated Good Mornings… my chest and stomach are completely down to the bench with no back rounding and a nice lower back arch still.

126

Sunday, 7 March - Off Day

Medium Circuit Mixed Hill & Stair Run: ~3.5km

Weighted 20-Meter Stair Run: 5x w/ 40kg on my back (a.k.a. my Thai wife)

Lumberjack Squat Press:
3 x 090 (41; Bar + 45lbs Plate)
3 x 135 (61; Bar + 2 x 45lbs Plates)
3 x 185 (84; Bar + 3 x 45lbs Plates)
3 x 225 (102; Bar + 4 x 45lbs Plates)
3 x 225 (102; Bar + 4 x 45lbs Plates)
3 x 225 (102; Bar + 4 x 45lbs Plates)
3 x 225 (102; Bar + 4 x 45lbs Plates)
6 x 185 (84; Bar + 3 x 45lbs Plates)
6 x 185 (84; Bar + 3 x 45lbs Plates)
12 x 135 (61; Bar + 2 x 45lbs Plates)

Feeling strong after my running today so I stopped by the gym for some Lumberjack Squat Presses and a nice sauna and steam room afterwards.

127

Monday, 8 March (Pull No. 78)

4" Deficit Snatch-Grip Deadlift:
10 x 95 (043)
3 x 195 (089)
1 x 335 (152)
1 x 365 (166)
1 x 385 (175)
1 x 395 (179); MISS
1 x 395 (179); MISS
1 x 395 (179); MISS

Hise Shrug:
20 x 315 (143)
20 x 315 (143); 3-Count Hold
20 x 225 (102); 3-Count Hold
34 x 315 (143)

Commando Pull-Ups + Seated Rope Rowing (Torso Bent Forward) [Superset]:
2 x BW w/ 45lbs Plate + 2 x 70 (32)
2 x BW w/ 70lbs (25 + 45lbs Plates) + 2 x 70 (32)
2 x BW w/ 80lbs (35 + 45lbs Plates) + 2 x 70 (32)
2 x BW w/ 80lbs (35 + 45lbs Plates) + 2 x 70 (32)
2 x BW w/ 80lbs (35 + 45lbs Plates) + 2 x 70 (32)
2 x BW w/ 80lbs (35 + 45lbs Plates) + 2 x 70 (32)
2 x BW w/ 80lbs (35 + 45lbs Plates) + 2 x 70 (32)
2 x BW w/ 80lbs (35 + 45lbs Plates) + 2 x 70 (32)
2 x BW w/ 80lbs (35 + 45lbs Plates) + 2 x 70 (32)

Commando Pull-Ups:
12L + 12R x BW

Weighted Decline Sit-Ups:
35 x 35lbs Plate

Missed on all three attempts to pull 395… stuck just above the knee in my mid-thigh sticking point… this is the second heavy SGDL 1RM attempt workout I have tried to pull 395 without success. Missed 1RM attempts on Conventional and Sumo as well. So I think it is time to deload now. I will deload for two-three weeks on the SGDLs and on some of the overhead pressing movements (Bradford Press, Overhead Shrug, Front Plate Raises, & Push Press) to give my body a break and allow the CNS to recover. As I am still making progress on the High-Incline Bench Press, Hise Shrug, and Seated Good Mornings, etc. I will not deload on these exercises yet.

The Hise Shrugs were difficult today after the 1RM pulling attemtps; just no power left in me so performed them nice and slow with deep breaths. Pull-ups superset with rope pulling was performed well and quickly with little rest.

128

Wednesday, 10 March (Pull No. 79)

4" Deficit Snatch-Grip Deadlift:
10 x 95 (043)
3 x 195 (089)
1 x 335 (152)
3 x 315 (143); <1-Minute Rest-Pause Singles Set

Overhead Shrug:
31 x 135 (61); NEW REP PR!

Seated Good Morning:
8 x 45 (20)
8 x 95 (43)
8 x 125 (57)

Chinese Power DB Row + Parallel Bar Dips [Superset]:
3 L&R x 67 (30.5) + 3 x BW + 90 (41)
3 L&R x 67 (30.5) + 4 x BW + 90 (41)
3 L&R x 67 (30.5) + 5 x BW + 90 (41)
3 L&R x 67 (30.5) + 5 x BW + 90 (41)
3 L&R x 67 (30.5) + 5 x BW + 90 (41)
3 L&R x 67 (30.5) + 5 x BW + 90 (41)
15 L&R x 67 (30.5) + 12 x BW + 45 (20); Max Rep Set

Parallel Bar Dips:
15 x BW

129

Friday, 12 March â?? Off Day

150-Meter Hill Sprints x 3

275-Meter Steep Incline Stair Sprint x 1

Hang Power Clean to Push Press to Front Squat:
3 x Bar
3 x 095 (43)
3 x 115 (52)
3 x 135 (61)
1 x 155 (70)
1 x 165 (75)
1 x 155 (70)
2 x 145 (66)
2 x 145 (66)
3 x 135 (61)
3 x 135 (61)
2 x 135 (61)
3 x 125 (57)
3 x 125 (57)
3 x 115 (52)
3 x 115 (52)

130

Saturday, 13 March (Pull No. 80)

Medium Circuit Mixed Hill & Stair Run: ~3.5km

4" Deficit Snatch-Grip Deadlift:
10 x 95 (043)
3 x 195 (089)
10 x 2 @ 245 (111); Speed Pulls <30-Second Rest-Pause Doubles Set (60% 1RM)

Hise Shrug:
30 x 275 (125)
20 x 275 (125)
25 x 225 (102)

High-Incline Bench Press + High Pulley Cable Rhomboids Pull [Superset]
1 x 145 (66) + 3 x 55 (25)
3 x 145 (66) + 3 x 60 (27)
1 x 155 (70) + 3 x 65 (30)
3 x 155 (70) + 3 x 70 (32)
1 x 165 (75) + 3 x 75 (34)
3 x 165 (75) + 3 x 80 (36)
1 x 170 (77) + 3 x 85 (39)
3 x 170 (77) + 3 x 85 (39)
11 x 145 (66) + 14 x 70 (32); Max Rep Set

Hanging Knees to Elbows:
8 x 25lbs Plate
8 x 25lbs Plate
10 x 10lbs Plate
12 x BW

Speed Pulls at 60% 1RM were very easy… quick explosive pulls… stopped on doubles set number ten when my speed slowed down… I performed the entire set with less than 30 seconds rest in between each and every doubles. However, I was absolutely dead on the Hise Shrugs… no power… either from the Speed Pulls before or maybe from the Hang Cleans yesterday. My traps were simply not cooperating. I am improving on my incline bench press… feeling stronger… increased to a 170 ratchet set today and on the max rep set I was able to increase to 11 reps with 145. Those Weighted Hanging Knees to Elbows were hellish today.

131

Sunday, 14 March - Off Day

150-Meter Hill Sprints x 6
25-Meter Steep Hill Sprints x 8

Unsupported Thick-Handle Wrist Roller:
Wrist Roller War: 3x
2 x 20 (9)
3 x 15 (7)
3 x 10 (5)

Front Plate Raises + Cable Face Pulls [Superset]
1 x 50lbs (2 x 25lbs Plates) + 3 x 45 (20)
3 x 50lbs (2 x 25lbs Plates) + 3 x 50 (23)
1 x 60lbs (25 + 35lbs Plates) + 3 x 55 (25)
3 x 60lbs (25 + 35lbs Plates) + 3 x 60 (27)
1 x 70lbs (2 x 35lbs Plates) + 3 x 65 (30)
3 x 70lbs (2 x 35lbs Plates) + 3 x 65 (30)
1 x 80lbs (35 + 45lbs Plates) + 3 x 65 (30)
3 x 80lbs (35 + 45lbs Plates) + 3 x 65 (30)
1 x 90lbs (2 x 45lbs Plates) + 3 x 65 (30)
3 x 90lbs (2 x 45lbs Plates) + 3 x 65 (30)
17 x 60lbs (25 + 35lbs Plates) + 22 x 55 (25); Max Rep Set

132

Monday, 15 March (Pull No. 81)

4" Deficit Snatch-Grip Deadlift:
10 x 95 (043)
3 x 195 (089)
10 x 255 (116); Speed Pulls, <10-Second Rest-Pause Singles Set (65% 1RM)
10 x 255 (116); Speed Pulls, <5-Second Rest-Pause Singles Set (65% 1RM)

Overhead Shrug:
20 x 115 (52); 3-Count Hold
15 x 115 (52); 5-Count Hold

Seated Good Morning:
8 x 45 (20)
8 x 115 (52)
7 x 135 (61)

Weighted Dead Hang Chin-Ups + Seated Rope Rowing (Torso Bent Forward) [Superset]:
3 x 45lbs Plate + 3 x 60 (27)
4 x 45lbs Plate + 3 x 60 (27)
5 x 45lbs Plate + 3 x 60 (27)
5 x 45lbs Plate + 3 x 60 (27)
5 x 45lbs Plate + 3 x 60 (27)
5 x 45lbs Plate + 3 x 60 (27)

Dead Hang Chin-Ups:
15 x BW

133

Wednesday, 17 March (Pull No. 82)

4" Deficit Snatch-Grip Deadlift:
10 x 95 (043)
3 x 195 (089)
6 x 330 (150); <1-Minute Rest-Pause Heavy Singles Set (85% 1RM)
10 x 255 (116); <5-Second Rest-Pause Speed Pull Singles Set (65% 1RM)

Hise Shrug w/ 3-Count Hold:
25 x 225 (102)
20 x 295 (134)
15 x 345 (157)
15 x 415 (188)
12 x 465 (211)
6 x 515 (234); NEW WEIGHT PR!

Hanging Knee Raises:
15 x BW; Knees to Elbows
15 x BW; Knees to Wrists
15 x BW; Knees to Chin

Seated Good Morning:
15 x 95 (043)

134

Thursday, 18 March - Off Day

Hang Power Clean to Push Press:
5 x Bar
1 x 115 (52)
1 x 135 (61)
1 x 155 (70)
1 x 165 (75)
1 x 165 (75)
1 x 175 (79); MISS
1 x 175 (79)
1 x 175 (79)
1 x 180 (82); MISS
1 x 180 (82); MISS
5 x 135 (61)
5 x 135 (61)
5 x 135 (61)
5 x 135 (61)
5 x 135 (61)
5 x 135 (61)

Overhead Press:
5 x 095 (43); Split Stance
5 x 115 (52); Split Stance
5 x 115 (52); Split Stance
5 x 125 (57); Split Stance

Front Squat:
5 x 135 (61)
5 x 155 (70)
5 x 165 (75)
5 x 175 (79)
4 x 180 (82)

135

Friday, 19 March (Pull No. 83)

4" Deficit Snatch-Grip Deadlift:
10 x 95 (043)
3 x 195 (089)
31 x 215 (098); <10-Second Rest-Pause Speed Pull Singles Set (55% 1RM)
16 x 215 (098); <30-Second Rest-Pause Speed Pull Singles Set (55% 1RM)

Overhead Shrug w/ 3-Count Hold:
15 x 095 (43)
15 x 115 (52)
15 x 135 (61)
15 x 155 (70)

Seated Good Morning:
8 x 045 (20)
8 x 115 (52)
8 x 135 (61); NEW REP PR!
12 x 095 (43)

Hanging Knees to Elbows:
3 x 15 @ BW

136

Saturday, 20 March - Off Day

Incline Barbell Bench Press:
5 x Bar
5 x 095 (43)
5 x 115 (52)
3 x 135 (61)
1 x 155 (70)
10 x 175 (79); Mahler 15-Second Rest-Pause Singles Set

Front Plate Raises:
12 x 25lbs Plate
10 x 50lbs (2 x 25lbs Plates)
8 x 60lbs (25 + 35lbs Plates)
8 x 70lbs (2 x 35lbs Plates)
8 x 80lbs (35 + 45lbs Plates)
6 x 90lbs (2 x 45lbs Plates)
9 x 70lbs (2 x 35lbs Plates)
8 x 70lbs (2 x 35lbs Plates)
8 x 60lbs (25 + 35lbs Plates)

Cable Face Pulls:
3 x 15 @ 55 (23)
1 x 18 @ 45 (20); 2-Count Hold

137

23 March 2010 ***** NEW UPDATE *****

After five-and-a-half months of high frequency pulling (completing 83 pull workouts mainly focusing on the Deficit SGDL) I have decided to shake things up a bit.

I will switch out the SGDL for the A2G Front Squat… thus transforming my training routine into a Frequency Dominant Push Program.

I was starting to get a little bored with the pulling routine and I thought I should give my posterior chain a break… or at least reduce the volume for awhile. Plus, I need to strengthen my squatting. I have no idea what my 1RM for the A2G Front Squat is but I have performed 3 reps at 225 (102) within the past six months. I have seen a huge carry over from the high frequency pulling to my hill sprinting and fell running… so I am hoping to see the same from high frequency squatting as well. Planning to keep the Hise and Overhead Shrugs, as well as the Seated Good Morning.

138

Tuesday, 23 March (Push No. 1)

A2G Front Squat:
10 x 55 (25)
3 x 115 (52)
11 x 190 (86); <1-Minute Rest-Pause Singles Set (85% 3RM)

Weighted Close-Grip Chin-Ups:
15 x BW
8 x 45lbs Plate
6 x 70lbs (25 + 45lbs Plates)
3 x 80lbs (35 + 45lbs Plates)
9 x 45lbs Plate
12 x BW

Reverse Barbell Curls:
10 x Bar
8 x 65 (30)
6 x 75 (34)

Cable Face Pulls:
3 x 15 @ 55 (23)

I have no idea what my A2G Front Squat 1RM is so I will use my known 3RM of 225 to begin with and work from there. The 190 I did today felt pretty easy… the first 9 rest-pause reps were explosive and I was super strong out of the hole… 10 and 11 I was a bit slower and a tad shaky in getting out of the hole. I will defintely increase the weight by 5-10lbs next push workout.

139

Wednesday, 24 March (Push No. 2)

A2G Front Squat:
10 x 45 (20); Jump Squat Activation (20% 3RM)
10 x 45 (20); Jump Squat Activation (20% 3RM)
3 x 115 (52)
3 x 135 (61)
3 x 155 (70)
3 x 175 (79)
3 x 190 (86)
3 x 205 (93); Grind on the third rep (91% 3RM)

Weighted Bench Dips:
10 x 90lbs (2 x 45lbs Plates)
10 x 115lbs (25 + 2 x 45lbs Plates)
10 x 135lbs (3 x 45lbs Plates)
10 x 160lbs (25 + 3 x 45lbs Plates)

Standing Cable Chest Press:
12 x 25 (11)
12 x 35 (16)
12 x 40 (18)
12 x 45 (20)
12L + 12R @ 45 (20); Single Arm
12R + 12L @ 45 (20); Single Arm
12L + 12R @ 45 (20); Single Arm

Hanging Knee Raise:
15 x BW; Knees to Wrists
15 x BW; Knees to Chin
15 x BW; Knees to Elbows

Two push workouts in a row to just get myself started… will go to a one day on, one day off scheduled for front squatting as I did with the SGDLs before. Last rep of the last set on the A2G Front Squats was a real grind so I went a little too high. My hand and pinky finger is still a little numb from performing weighted parallel bar dips two weeks ago so I decided to perform weighted bench dips instead.

140

Friday, 26 March (Push No. 3)

A2G Front Squat:
10 x 45 (20); Jump Squat Activation (20% 3RM)
3 x 115 (52)
10 x 195 (89); 30-Second Rest-Pause Singles Set (87% 3RM)

4" Deficit Snatch-Grip Deadlift:
10 x 95 (043)
3 x 195 (089)
8 x 305 (138); <1-Minute Rest-Pause Singles Set (78% 1RM)

Hise Shrug:
22 x 225 (102)
31 x 405 (184); NEW REP PR!

Seated Good Morning:
8 x 095 (43)
8 x 115 (52)
8 x 135 (61)

No soreness and/or tightness from front squatting yet. The first nine (9) reps in the Rest-Pause Singles Set were a breeze with the tenth and the last a little slow out of the hole but it wasn’t a grind. I will need to increase another 5 lbs the next time I perform the Rest-Pause Singles Set. Haven’t pulled for seven days so I felt strong for eight (8) reps at a fairly light weight for me. Made a NEW REP PR on the Hise Shrugs today with 31 reps at 405… felt very light… it has been ten days since I last performed the Hise Shrug so the long rest was definitely a factor. Seated Good Mornings were good to go with my stomach and chest fully touching down on the bench with good lower back arch and no rounding… I am planning to increase the weight 10 lbs next time I perform them.