you gonna be around jan. 27th?
[quote]2-SCOOPS wrote:
you gonna be around jan. 27th?[/quote]
Yup, wanna do something?
well i think some of us would like to use that there deadlift bar to test out our deads before the meet and see this gym that turned you into a pr machine!
Nothing worth logging today. Didn’t mention it yesterday, but 225 slipped off my back on the unrack because I hadn’t chalked up yet. Hurt my wrist a little but today I found out that it’s actually injured. Not sure if this caused my shoulder to flair up but it did like crazy so benching sucked hard.
So right ankle, wrist and shoulder are jacked up. Stupid body.
Sux. Get better mang.
[quote]spar4tee wrote:
Sux. Get better mang.[/quote]
Thnx for the support yo.
thurs 1/19
warm up: PVC/LAX roll, GHR situps, KB swings, donkey calf raise
GM to pins - it was either slightly high or too low so I went with slightly high
135,185,225,315x10, (belt) 405x6, 455x3,3,5, 495x4
cambered bar hack squat - dead stop reps
245, (belt + straps) 335,385x10, 425x12+
seated calf raise
superset
reverse STR band prying
Really wanted to do chain suspended SSB work but the chains were in use and I forgot my straps. Tried to use the SSB but I couldn’t get tight so switched to the straight bar. First couple sets at 455 were tricky… didn’t quite have the technique down. Figured it out for the set of 5 and then 495 was not bad at all. Basically I pause on the pins and then really arch the low back, pull the elbows down, set the hips up and back, then squeeze the weight up off the pins. Medium stance.
Cambered bar hack squats were great… no more sticking on the hammies.
Sounds like a pretty awesome session! I rather enjoy reading your log and find the way you train awesome. If you don’t mind me asking, how do you go about your training? Like what is your thinking behind your exercise selection?
[quote]AquaCruzer wrote:
Sounds like a pretty awesome session! I rather enjoy reading your log and find the way you train awesome. If you don’t mind me asking, how do you go about your training? Like what is your thinking behind your exercise selection? [/quote]
Thanks!
My plan at the moment is to alternate between exercises every week. I go heavy on the main lift and then hit 6-10+ reps on the accessory lift. So for the next stretch of training, my plan is to do:
Week 1
Squat, GCB sumo GM
Bench, ? not sure what else
SSB/straight bar GM, Hack squats (or other heavy quad work)
Incline bench, ?? again, not sure.
Week 2
GCB squat, SLDL to pins/chain/straps
Bench with different overload mode (chains or pms), ?
Sumo dl, some sort of front squat or other heavy quad work if the knees are tender
Seated mil press or incline press again, ??
As you can see I have no idea what to do for benching. Can I get my AC joint shaved down a bit? That would be great.
My thinking is to do a heavy squat variation and follow with a deadlift variation, probably involving pins/chain/strap suspension. I think eliminating the reversal in the hole for the dead variations will help with recovery a lot… it seems to do a lot of damage considering the last time I did heavy SLDLs I was crippled. But heavy GM variations where the reversal is eliminated don’t seem to trash the body so bad.
There’s so much more but IDK how to say it or even what you’re interested in hearing about. I’m happy to answer questions so keep 'em coming if you have them.
Maybe it would make sense to write down issues I want to address.
1.) Unwrapped squat technique needs some help, especially free squats (no consistent depth control). The solution here is just more practice, I think.
2.) Stronger glutes and hips will help the sumo deadlift. The trick is then, how do I build that strength while still staying on top of recovery? Hence all the suspended work.
3.) Need more quad development/strength as I think this will help get the bar off the floor for deads. Intense quad work should be accessory on dead variation day.
4.) WTF do I do with the bench? PMS benching is awesome but doesn’t seem to improve my raw bench at all. Always stall 5-6 inches off the chest. I will explore chain work more. Tweaking rep scheme might help, too. Wish there were more bench variations that didn’t involve limited ROM. More close grip work? CG is iffy because it usually hurts. Likewise, DB work still hurts. IDK.
I appreciate you taking the time to respond! I’m more than interested in hearing whatever you have to say about training.
Have you considered paused pressing?
I was going to suggest a lot of CG but you mentioned pain? Can you describe the pain? Are you getting good pop off the chest and stability from lats/upper back as that could be a factor as well? Has OH work ever helped your bench? What about dips?
[quote]spar4tee wrote:
I was going to suggest a lot of CG but you mentioned pain? Can you describe the pain? Are you getting good pop off the chest and stability from lats/upper back as that could be a factor as well? Has OH work ever helped your bench? What about dips?[/quote]
Yeah I almost always get pain in the right AC joint with close grip. It’s the kind of pain that shuts off your muscles so I can’t really work through it… gotta work around it. From what I’ve seen in my vids I rocket off the chest but stall mid-range. Maybe it’s a technique issue and I’m flairing at the wrong time? Not sure. OH work has never helped my bench either. Sadly dips almost always hurt these days, though I used to do them a lot.
Might be able to do close grip board/pin presses though. Or perhaps pause presses like AC suggested? I’m going to pay attention tonight to see if maybe eliminating the reversal feels more comfortable.
[quote]grettiron wrote:
[quote]spar4tee wrote:
I was going to suggest a lot of CG but you mentioned pain? Can you describe the pain? Are you getting good pop off the chest and stability from lats/upper back as that could be a factor as well? Has OH work ever helped your bench? What about dips?[/quote]
Yeah I almost always get pain in the right AC joint with close grip. It’s the kind of pain that shuts off your muscles so I can’t really work through it… gotta work around it. From what I’ve seen in my vids I rocket off the chest but stall mid-range. Maybe it’s a technique issue and I’m flairing at the wrong time? Not sure. OH work has never helped my bench either. Sadly dips almost always hurt these days, though I used to do them a lot.
Might be able to do close grip board/pin presses though. Or perhaps pause presses like AC suggested? I’m going to pay attention tonight to see if maybe eliminating the reversal feels more comfortable.[/quote]
I think both options can work so long as you hit them hard
on the 2nd rep of the 635 set Mark Bell tells him to press towards his face and he almost instantly locks it out. I know that’s not necessarily your stall point, but it may be part of the issue.
[quote]spar4tee wrote:
[quote]grettiron wrote:
[quote]spar4tee wrote:
I was going to suggest a lot of CG but you mentioned pain? Can you describe the pain? Are you getting good pop off the chest and stability from lats/upper back as that could be a factor as well? Has OH work ever helped your bench? What about dips?[/quote]
Yeah I almost always get pain in the right AC joint with close grip. It’s the kind of pain that shuts off your muscles so I can’t really work through it… gotta work around it. From what I’ve seen in my vids I rocket off the chest but stall mid-range. Maybe it’s a technique issue and I’m flairing at the wrong time? Not sure. OH work has never helped my bench either. Sadly dips almost always hurt these days, though I used to do them a lot.
Might be able to do close grip board/pin presses though. Or perhaps pause presses like AC suggested? I’m going to pay attention tonight to see if maybe eliminating the reversal feels more comfortable.[/quote]
I think both options can work so long as you hit them hard
on the 2nd rep of the 635 set Mark Bell tells him to press towards his face and he almost instantly locks it out. I know that’s not necessarily your stall point, but it may be part of the issue. [/quote]
I do have problems letting the bar drift towards my feet sometimes. It is something I pay attention to, but maybe “towards the face” is a good verbal cue just before I do the lift.
That sincity guy is such a damn beast.
hey, think a few of us may be coming up friday to deadlift. so far thinking hotel room. when do you normally head to gym? not sure yet when we can make it there by but i’ll keep you posted.
fri 1/20
warm up: PVC roll erectors woooeee haha, shrug, cuban press, clean, press
high incline bench to straps - pause on straps, 1/4 inch off chest or just touching
95,135,165x10, 185x7, 205x5, 225x2+1, (close grip) 185x7,5,5
chinup - pullups a little iffy on the shoulders
BWx15,15, mini+25x10, mini+45x5, mini+70x5, mini+90x3, 115x3, NG chinup BWx2x10
close grip decline
135x3x10ish
chest supported row
3x10
rotator work + stretch
Zero pain on the incline presses. That was awesome! Declines were pretty sketchy but I found that pulling the scaps toward the hips really really hard kept things from hurting. This is somewhat masked in the flat bench when I arch so maybe that is another cue to consider. Held a stretch at the bottom of CSRs and felt a stretch along the back of both AC joints. Fucking shoulders.
BW was 186. Guess I gotta start eating more. One day I hope to afford a cook… that would be awesome.
[quote]2-SCOOPS wrote:
hey, think a few of us may be coming up friday to deadlift. so far thinking hotel room. when do you normally head to gym? not sure yet when we can make it there by but i’ll keep you posted.[/quote]
We should shoot to arrive by 6-ish. The place should be pretty well cleared out by the time warm-ups are over… maybe totally deserted if we’re lucky. There is plenty of parking at the gym. Here is their website: www.loscampeonesgym.com/
The neighborhood (Seward) isn’t the greatest so IDK if you want to get a room close by. Might be cheap tho.
So went to the Los 29th anniversary party and tried arm wrestling and a BW bench for reps. There were only 3 under 190lb competitors so it doesn’t mean much but I did win. Then went up against the over 190 winner and of course he won haha. Guess when he used to arm wrestle he broke a guy’s arm, back in the day.
Then got a bench PR: 190x20. Really focused on driving my scaps down toward the hips HARD and there was no shoulder pain at all! Our tiny female powerlifter got something like 25 reps at 115. The winner did 195 for 33.
Also got coached on my bench form a little. Figured out some cues for the hips and leg drive that I’m excited to try.
BW was 187.
Starting Monday the 30th I will have a training partner! Gonna start training with the owner. We are fairly even in strength but he trains wicked hard so we are also matched in intensity. Used to be a BB pro so hopefully he can share some eating tips on getting my weight up.
Great day so far! Capped off with some delish homemade chili.