This is the program I’m following. I put this together for my little brother, but might as well throw it up here, too.
thurs 2/11
warm up: 2x GHR back raise and situps, kb swings, leg swings, H.flexor stretch, ab/adductor machine
sumo dl
worked up to 455x3,3,5
deficit sumo dl
315x2x10
Weak as shit today. Not enough food or sleep and too much sitting.
[quote]mrodock wrote:
You could try reverse grip benches, probably will feel pretty good on your shoulder. If you haven’t seen Cressey’s latest newsletter it is worth a look.[/quote]
Dude, you were right on the money. Reverse grip benching was not an issue at all for the shoulder. Thanks again!
fri 2/12
warm up: 2x GHR back raise and situps, pull-up retractions, scap protractions, mil press, muscle snatch
Superset
Rev. grip bench
BARx20, 95x15, 135x10, 155x10,10, 185x5,5,7
one arm row - dumbbells, weight and reps per hand. No straps.
60x10, 90x10, 110x10, 120x10, 130x5,5,10
Superset
pushups
BWx20,20,15,20,20
DB pullover
60x10, 70x10, 80x10, 90x10, 100x5
rope chins
BWx4x10
Amazingly enough, reverse grip benching was totally fine for the shoulder! Felt pretty good, though the movement took a little getting used to. Felt good to do some one arm rows again. Pushups were great, nice pump. Pullovers felt good… I’m hoping these will help with shoulder stability. Rope chins just to get a little bicep work in with some more upper back work.
Had low expectations for this session, but it turned out very nicely.
With rev grip bench, do you have someone unrack it for you, or do you do it from pins.
Seems like it would be difficult to unrack by yourself
[quote]Papa Nick wrote:
With rev grip bench, do you have someone unrack it for you, or do you do it from pins.
Seems like it would be difficult to unrack by yourself[/quote]
It is. I set up pretty close to the uprights and basically did a tricep extension sliding up the uprights until lockout. Then slowly pull it into position. A lift-off would have helped a lot.
By the way, where’s your new log???
[quote]grettiron wrote:
[quote]Papa Nick wrote:
With rev grip bench, do you have someone unrack it for you, or do you do it from pins.
Seems like it would be difficult to unrack by yourself[/quote]
It is. I set up pretty close to the uprights and basically did a tricep extension sliding up the uprights until lockout. Then slowly pull it into position. A lift-off would have helped a lot.
By the way, where’s your new log??? [/quote]
Yeah man I would definitely recommend getting a liftoff, and a spot, on reverse grip bench. Makes a huuuge difference for getting yourself in the right position, and also I find sometimes I’m surprised by a rep I can’t get. Also the last grinded out rep can be really hard on the wrists.
[quote]Gmoore17 wrote:
[quote]grettiron wrote:
[quote]Papa Nick wrote:
With rev grip bench, do you have someone unrack it for you, or do you do it from pins.
Seems like it would be difficult to unrack by yourself[/quote]
It is. I set up pretty close to the uprights and basically did a tricep extension sliding up the uprights until lockout. Then slowly pull it into position. A lift-off would have helped a lot.
By the way, where’s your new log??? [/quote]
Yeah man I would definitely recommend getting a liftoff, and a spot, on reverse grip bench. Makes a huuuge difference for getting yourself in the right position, and also I find sometimes I’m surprised by a rep I can’t get. Also the last grinded out rep can be really hard on the wrists.[/quote]
Noted, thanks for the heads-up. Unracking was definitely the hard part.
mon 2/15
warm up: 2x GHR back raise and situps, kb swings, leg swings, H.flexor stretch, ab/adductor machine
free squat
worked up to 415x1,3,1,1
GM
135x10, 225x10, 275x10, 315x5
Today sucked. For some goddamn reason the skin on my shoulder felt like it was going to rip in half. That and I had to bail on the second rep of the third set. I haven’t missed a squat in a while. I also missed my E1RM goal. It sucks to be weak. I think this is my body telling me I need to dial it back for a while and rest up more. Luckily just gotta finish this week, then 10RM week (I’ll take it really easy) and then deload week. So disappointed in myself.
tues 2/16
mil press
pull ups
shoulder raises
rope chins
Nothing worth noting today. Weak again. I think it’s time for an unscheduled de-load.
mon 2/22
Almost-Tabata front squats
95x 15 seconds on, 15 seconds rest for 4 minutes
Squats were tough, but doable. Quads are pretty pumped right now! I’m going to see if twice per week works. Next week I’ll try the real Tabata front squats (20s on, 10s rest for 4 mins).
For the new cycle I’m going to “reset my maxes” AKA knock my working weights down a bit and go from there.
So about my sumo deadlift… definitely achieved the 500+lb goal but now I’m not really sure I want to keep building it. Seems like with sumo, I either have the lift or I don’t… there’s no room for muscling it up. That can be very frustrating! Plus, a sumo dead won’t really help in strongman. If I ever compete there, gotta have a big conventional dead!
The conventional deficit deads are coming up nicely, so I’m thinking the next stage is to get my conventional deadlift over 500. Along the way by back should get much stronger, which is always good.
tues 2/23
warm up: 2x GHR back raise and situps, KB swing, leg swing, H.flexor stretch, ab/adductor machine
conv deficit dead - all DOH
135,225,275, 315x5, 365x3x3
SLDL - all DOH
135x2x10, 185x10, 225x3x10
GHR
BWx10,10,15,15
stretch
Took it easy today. In hindsight, I should have done some sort of upper-body almost-Tabata yesterday. Live and learn. Juliet on Elite mentioned something about renegade row Tabata… I’ve done those as assistance before and they can be brutal. Next week I will give them a shot.
Deficit deads felt good, SLDLs felt really good, and GHRs felt almost fantastic (if only it was a split pad!).
It looks like I may have to find another gym for the summer, unless my advisor comes through with some funding. I will miss Bay State, even if it’s only for a couple months.
fri 2/26
warm up: 2x GHR back raise and situps, pullup retractions, pushup protractions, muscle snatch
bench
many, many sets of 5 at 135, 155, 185 (not necessarily in that order) - looking for the right setup
bb row - from the hang
worked up to several sets of 225x10, 185x15, wide grip, w/straps
feet-elevated pushups
BWx10,15,15,15
barbell pullover - wide grip
45x4x10 or so
Benching was not great. I found two grooves that don’t seem to tweak the shoulder at all: super wide and arched, pulling the bar apart and then close grip, little to no arch. I’m thinking I’ll start with 3x3@135, AMRAP last set, and just add a little weight every week. Wide-grip hang rows were actually pretty awesome. Just messing around really. Tried taking a set off the floor, but my legs are STILL fried from Mon/Tues. Pushups were great, pullovers were interesting. I’d do them again for shoulder stability.
Squattin’ on Monday… better take care of my legs this weekend lol.
mon 3/1
warm up: the usual
free squat
135, 185, 225, 315, 365x3,3,6, 315x10
GM
135x10, 225x10, 275x10, 315x10, 225x10
GHR
BWx10,15, 35x10, BWx15, 35x10
stretch
Man, it felt good to squat again. A little weaker than I’d like, but that’s ok, I’ll work my way back up there. GMs felt great. GHRs just were… I was kind of numb by then. BW was 177 today (so consistent).
wed 3/3
warm up: 1x GHR back raise and situps (omg a change!), pull-up retractions, mil press, muscle snatch
mil press
95x2x5, 105x5, 115x5, 135x3, 145x3,3,6, 135x7
rope chin
BWx6x10,13,15,12 (100 total)
shoulder raise complex - front, lateral, incline rear
20x10, 25x10, 30x10
rope extension/curl
15,12,15 reps
Pressing was very smooth, so I’m happy with that even though no PRs were broken. Didn’t really push it today either. Rope chins felt awesome, like someone took a bicycle pump to my lats and bi’s. Shoulder raises were mostly good… getting stronger, but there was a twinge in my left arm during front raises w/30s. Rope curls/extensions for fun. Good session over all!
Oh, and no way were almost-Tabata front squats going to happen yesterday. There’s gotta be some way to sneak that stuff in without killing my recovery. Eat more maybe?
fri 3/5
warm up: the usual
conv dl - off the floor, dead stop
135,225,275,315, 365x3, 405x2 (not ready), 365x3,10, 315x8?
SLDL
135x10, 185x10, 225x10, 275x10, 315x10, 225x10
band GHR
MINIx10+, LIGHTx10,10,10
Form broke a little on the 405 set so I backed off. I wanna do this the right way. Deads felt really good, though for some reason I keep bruising the palm of my over hand when doing mixed grip… even have a little egg forming. Why?
I wanted 315 with the SLDLs and I got it. GHRs with my new bands for a change of pace. My conventional dead lift is so weak, I think I’m doing the right thing by bringing it up.
warm up: 2x GHR back raise and situps, push-up protractions, mil press, muscle snatch, W.G. row
bench
bar,95,135,135,155x7,10
wide grip hang row - straps of course
135,185,225, 275x3x10
DB pullover
60,70,80,90, 100x8
band pushup
BWx10, MINIx10, LTx10, LT+MINIx9?, LTx10, BWx20?
rope curl/pressdown
sets of 5
I forgot a pen today, so this is all from memory. Benching felt ok… still practicing my groove. Hang rows felt pretty good. Pullovers felt great. Band pushups kicked ass! Went a little heavier with the curls and pressdowns… man do they pump up my arms. Feels pretty good!
After watching the videos of Andy Ruse squatting, I really wanted to squat today instead of bench! That’s ok, Wednesday will be here soon enough.
Feeling any effects from the cissus, Mr. Tabata?
[quote]whup wrote:
Feeling any effects from the cissus, Mr. Tabata? [/quote]
HAH! Yes, my shoulders are much less juicy, if that makes sense. Thanks for the tip!
How can I do tabata and lift if it cripples me for a week!?!?!?? I guess the answer is to make it so it doesn’t cripple me for a week.
[quote]grettiron wrote:
[quote]whup wrote:
Feeling any effects from the cissus, Mr. Tabata? [/quote]
HAH! Yes, my shoulders are much less juicy, if that makes sense. Thanks for the tip!
How can I do tabata and lift if it cripples me for a week!?!?!?? I guess the answer is to make it so it doesn’t cripple me for a week.[/quote]
I was thinking of having my sis do some Tabata post pregnancy. She still trains regularly now and has trained for years before pregnancy. She was doing complexes with me and HIIT, so I think it would be a good addition to her training and not as boring as steady state cardio. Anyway, do you think the front squat/push press is effective (squat thrusts) for tabata?