Heavytriple's Journey to 500/600/700 at 198

Training Training Logs
41

[quote]HeavyTriple wrote:

[quote]infinite_shore wrote:
Do you train in the same gym as Pete Rubish? Noticed the same weird bench in one his vids…[/quote]
Sure do. His wife is from here and he just relocated recently. He just bought some Ivanko plates because ours were too fat for him, haha. He was getting a few inches extra of whip in his deadlift bar before breaking the floor because the weights went so wide.[/quote]

I read that he was buying plates, but I had no idea why.

I haven’t been able to follow his videos for a short while, but I was under the impression that he was leaving that gym though. Maybe I just misunderstood him?

42

[quote]trivium wrote:

[quote]HeavyTriple wrote:

[quote]infinite_shore wrote:
Do you train in the same gym as Pete Rubish? Noticed the same weird bench in one his vids…[/quote]
Sure do. His wife is from here and he just relocated recently. He just bought some Ivanko plates because ours were too fat for him, haha. He was getting a few inches extra of whip in his deadlift bar before breaking the floor because the weights went so wide.[/quote]

I read that he was buying plates, but I had no idea why.

I haven’t been able to follow his videos for a short while, but I was under the impression that he was leaving that gym though. Maybe I just misunderstood him?[/quote]
Yep. Just buying plates and collars to keep the weight on the bar. The whip from the deadlift bar doesn’t help the situation, but if he wants to train that way, it’s the appropriate solution.

43

[quote]spar4tee wrote:

[quote]trivium wrote:

[quote]HeavyTriple wrote:

[quote]infinite_shore wrote:
Do you train in the same gym as Pete Rubish? Noticed the same weird bench in one his vids…[/quote]
Sure do. His wife is from here and he just relocated recently. He just bought some Ivanko plates because ours were too fat for him, haha. He was getting a few inches extra of whip in his deadlift bar before breaking the floor because the weights went so wide.[/quote]

I read that he was buying plates, but I had no idea why.

I haven’t been able to follow his videos for a short while, but I was under the impression that he was leaving that gym though. Maybe I just misunderstood him?[/quote]
Yep. Just buying plates and collars to keep the weight on the bar. The whip from the deadlift bar doesn’t help the situation, but if he wants to train that way, it’s the appropriate solution.[/quote]

I have heard two separate theories on deadlift bars used in training.

Some guys say that if you are going to use a DL specialty bar that is very flexible and whippy then that is what you should train with.

The other school seems to think that training with a stiffer bar is better as it makes the bar harder to break off the floor.

I personally have to lift with what I have haha. Maybe some day I will have a choice.

44

I use the oly/crossfit bars most of the year. Normal whip, and yes, it makes breaking the floor harder. But I like to train on the harder bar so that I’m not surprised in a meet without one. And really there’s no situation where you won’t improve the first time you pull on a DL bar, so it’s not like you need to practice it to get used to it.

Training with a stiffer bar has really helped me learn how to develop proper tension on the first pull. I used to put way too much stress on my low back, but now I can dl as many times a week as I want and feel no ill effects. It’s all about mimicking the eccentric as you descend, I.e. Contracting so hard that you’re almost in an isometric situation. You can see in the video that I have very little extraneous movement on that initial pull because my setup has improved so much.

45

10/13

Pause Squat
375x3
405x3
435x2,3
Did something weird with form, so came back for another set since I knew I was good for 3.

Ring pull-up x15

Going to drop stiff deadlifts probably until after my next meet. Instead I’ll be adding a second day of sumo to get more volume and technique practice. Yapped way too much during this session because I swung by my buddy’s gym and hadn’t talked to him in awhile.

46

[quote]HeavyTriple wrote:
I never pull triples.
[/quote]
username…

47

I have a thicker stiffer bar I use thats harder off the floor and on my grip. On a heavy day only ill use my thinner bar and can really tell the difference.

48

[quote]csulli wrote:

[quote]HeavyTriple wrote:
I never pull triples.
[/quote]
username…[/quote]
HAHA…die plz. I still squat and bench with heavy triples, jerk.

10/14

Bench
345x5p
365x5p
385x5p (PR)

1-arm OH DB
100x5,6,7
Strict.

Lat Pressdown/tri Pressdown
180x10x3

18 minutes LISS cardio

Bench felt really strong from the get go. Should have 390 or 395 for 5 tng.

49

That wasn’t a triple, you strong bastid.

50

[quote]csulli wrote:

[quote]HeavyTriple wrote:
I never pull triples.
[/quote]
username…[/quote]

Do you make these?

There is no way that you casually encounter as many as you post, and then find perfect situations to reuse them.

51

10/15

High bar Squat
375x5
405x5
435x4

Modified Sumo
495x1
535x1

HIIT, 15 minutes

Got too aggressive on the 405 set, but it felt really fast. Just felt slow on 435 so I didn’t try a 5th.

10/16

Incline Bench
285x5
315x5
345x6 (PR)
Easy.

Wide BB Row
345x6
365x6
385x8

Strict press

185x5
205x5
225x5 (PR)

Stopped training press for 18 months and I hit a PR the second week doing it again. So yea, my bench drives this lift and not the other way around.

52

[quote]HeavyTriple wrote:

Got too aggressive on the 405 set, but it felt really fast. Just felt slow on 435 so I didn’t try a 5th.

Stopped training press for 18 months and I hit a PR the second week doing it again. So yea, my bench drives this lift and not the other way around.[/quote]

Congrats on the PR.

I learn so much from these logs. Your mindset toward training is light-years ahead of mine. These two statements in particular are good for me to read.

Do you do any “direct” arm work, or anything specific for rear delts/traps?

I see a lot of PL programming lacking it, but then there is a lot that has it too.

53

[quote]trivium wrote:

[quote]HeavyTriple wrote:

Got too aggressive on the 405 set, but it felt really fast. Just felt slow on 435 so I didn’t try a 5th.

Stopped training press for 18 months and I hit a PR the second week doing it again. So yea, my bench drives this lift and not the other way around.[/quote]

Congrats on the PR.

I learn so much from these logs. Your mindset toward training is light-years ahead of mine. These two statements in particular are good for me to read.

Do you do any “direct” arm work, or anything specific for rear delts/traps?

I see a lot of PL programming lacking it, but then there is a lot that has it too.[/quote]

Re: training mindset
That squat set was a consequence of the particular phase I’m in right now. I meant to write a comment about where I am going in this mesocycle, but hadn’t gotten around to it yet. Basically I’m deloading via tonnage lifted, which is the only way I ever deload. The first meso (accumulation) I try to be strict with prescribed volume/sets etc to lay a foundation. But this second one is more about reduced tonnage and hitting strength PRs in different rep ranges, pushing weight up on each lift, and then slowly adding more volume back. Notice that even in a “deload” I hit numerous PRs. No need to waste a week, IMO.

I would normally do more isolation in the first meso, but this one was too short to worry about that. I did volume in the compounds and increased frequency as a substitute. I occasionally do rear delt work, but only for aesthetics, really. My opinion on the matter is that powerlifting as a whole is kind of an ignorant sport, for lack of a better word. People are content to not take nutrition or mobility seriously, and they can only make very generalized plans of attacking problems.

In this case, the problem you are referring to is terrible scapular mobility/function. Doing thousands of band pull aparts helps to drill the correct motor pattern for the scapulae. Likewise, doing a lot of lat work helps to teach the lats to depress/retract the scapulae during a bench press, which is their main job in that lift. But most people don’t bother to learn what’s actually going on anatomically during these movements and opt instead to repeat things that are only considered “truths” because they’ve been repeated so much.

Long story short, work your back often and with a lot of volume and your rear delts will be fine size-wise. But teach your shoulders to be mobile if you want to help your bench. I’m much more worried about what the back is doing in a deadlift or squat than a bench.

EDIT: no trap work ever. Deadlifts and rows are more than enough to hit the traps, and the only time I’ve hurt my back in the last 5 years had been while doing the damn hammer strength shrug machine.

54

[quote]HeavyTriple wrote:

[quote]trivium wrote:

[quote]HeavyTriple wrote:

Got too aggressive on the 405 set, but it felt really fast. Just felt slow on 435 so I didn’t try a 5th.

Stopped training press for 18 months and I hit a PR the second week doing it again. So yea, my bench drives this lift and not the other way around.[/quote]

Congrats on the PR.

I learn so much from these logs. Your mindset toward training is light-years ahead of mine. These two statements in particular are good for me to read.

Do you do any “direct” arm work, or anything specific for rear delts/traps?

I see a lot of PL programming lacking it, but then there is a lot that has it too.[/quote]

Re: training mindset
That squat set was a consequence of the particular phase I’m in right now. I meant to write a comment about where I am going in this mesocycle, but hadn’t gotten around to it yet. Basically I’m deloading via tonnage lifted, which is the only way I ever deload. The first meso (accumulation) I try to be strict with prescribed volume/sets etc to lay a foundation. But this second one is more about reduced tonnage and hitting strength PRs in different rep ranges, pushing weight up on each lift, and then slowly adding more volume back. Notice that even in a “deload” I hit numerous PRs. No need to waste a week, IMO.

I would normally do more isolation in the first meso, but this one was too short to worry about that. I did volume in the compounds and increased frequency as a substitute. I occasionally do rear delt work, but only for aesthetics, really. My opinion on the matter is that powerlifting as a whole is kind of an ignorant sport, for lack of a better word. People are content to not take nutrition or mobility seriously, and they can only make very generalized plans of attacking problems.

In this case, the problem you are referring to is terrible scapular mobility/function. Doing thousands of band pull aparts helps to drill the correct motor pattern for the scapulae. Likewise, doing a lot of lat work helps to teach the lats to depress/retract the scapulae during a bench press, which is their main job in that lift. But most people don’t bother to learn what’s actually going on anatomically during these movements and opt instead to repeat things that are only considered “truths” because they’ve been repeated so much.

Long story short, work your back often and with a lot of volume and your rear delts will be fine size-wise. But teach your shoulders to be mobile if you want to help your bench. I’m much more worried about what the back is doing in a deadlift or squat than a bench.

EDIT: no trap work ever. Deadlifts and rows are more than enough to hit the traps, and the only time I’ve hurt my back in the last 5 years had been while doing the damn hammer strength shrug machine.[/quote]

Great stuff man. Thanks again for being so good about shooting guys like me a complete response.

55

^^^not a problem, my man. I love talking training and I certainly have a lot of opinions about conventional wisdom.

10/17

Power Clean
185x2
205x2
225x2
230x2
Probably a pr there.

Squat
385x3
425x3
460x3
PR without wraps, but really damn hard. Still felt rundown even with the carb up.

10/18

Modified Sumo
550x1x3
Technique was better each time. Trying to improve work capacity since I keep gassing on my third attempts.

Bench
285x10
315x10
345x10 (pr)
Pretty easy pr. 10 rep sets are more mental than anything.

Log Clean and Press
To 245x1

Pull-up
+70x10

Tonnage will stay low for another week. Looks like I won’t be able to do the December meet, but I’m on the waiting list and will do it if the 6 people in front of me drop out. Otherwise I’m doing bench only in a couple weeks and full in February.

56

10/2

Pause Squat
375x3
410x3
440x3 (PR)

Squat
425x3

Last rep on 440 was the best. Going to add volume without pauses after the pause sets.

10/21

Bench
340x5p
365x5p
390x5 (PR)
415x2
First 3 on 390 were paused, first one 415 was too. Had to add in the heavy double to prepare for bench only meet in a couple weeks.

1-arm OH DB
100x6,7,8 strict press

Pendlay Row
220x8x3

Bench felt easy. Will go to 430x1 or so next time, then back down to some volume work. Wasn’t a traditional pendlay…started from the rack and did a controlled eccentric to the floor, because doing eccentric-less assistance work is idiotic.

57

Beast mode in here

58

^^^thanks, my friend

10/23

Squat
375x3
405x3
435x3
465x2
These felt really good, and the two reps at 465 were the best heavy reps I’ve done in awhile. Will try for three tomorrow, I think.

Modified Sumo
535x2
Much improved from last week. Should have 3 next time.

10/24

http://instagram.com/p/ugTZpcKPBN/
Incline bench
285x5
320x5
350x5 (PR)
Climbing up to 365.

Wide BB Row
365x6
385x6
405x8

Strict Press
185x5
205x5
230x5 (PR)

Shoulder was a little annoyed, probably because I pressed 3x the previous week. Should be fine.

59

[quote]HeavyTriple wrote:
Shoulder was a little annoyed, probably because I pressed 3x the previous week. Should be fine.[/quote]
Dude I almost left a comment in here telling you not to break your shoulder with all that strict pressing lol. Don’t go chasin waterfalls HT, although really strong presses all around.

60

^^^lolllll. Just such a solid song, man.

The log press was fun, but I’ve already banned myself from doing it Saturday. And while I really want to press 275 to say I did it, I’ll drop it without a second thought if it starts to cause that runaway shoulder inflammation I’m familiar with. The one arm stuff I think will be sustainable because my shoulder is so open when I do it.