June 8th
ME 9 inch Conventional Block Pulls 135x10, 225x5, 315x1, 405x1, 455x1, 495x1, 545x1, 575x1, 605x0, sumo x0
SSB Squats 260x10, 10, 10
Ab-Wheel x15, 15
Didn’t have a lot of time for this session, so I had to cut it short. Conventional block pulls from this height 575 is an 80 pound PR (but mostly because I haven’t done this in forever. 605 showed me where I am weak and it’s my back (the whole thing). My grip actually felt kind of challenged on the last two singles also, so I added my wrist wraps, but didn’t really like the feeling of all that compression on my forearm tendons. I’m considering now to do again what I did last year for my deadlift and do a full on 7 or 8 weeks of progressive movement training starting pretty high and working my way down by 1.5 inch increments (rack pulls).
Back is always too weak it seems. We need erectors as thick as legs slithering up the spine.
Did you go heavy with the haulings when you did them? (like sets of < 5 reps)
[quote]grettiron wrote:
Back is always too weak it seems. We need erectors as thick as legs slithering up the spine.
Did you go heavy with the haulings when you did them? (like sets of < 5 reps)[/quote]
Never did try the haulings heavy as my goal was/is time under tension in the bottom part of the pull, but give it a shot. I’ll try it too as they are slated for Saturday.
June 9th
Recovery Session
BW Box Squats x10, 10, 10
BW Ham Curls x10, 10, 10
GM 45x10, 10, 10
Back Hyperextensions BWx10, 10, 10
Single Leg RDLs 40x10, 10
Ball Work on my back ouch!!!
Band Abs AVG x20, 20
X-Band Walks Lights x15 (steps)
Two things: It’s awesome to watch/teach people how to lift and see them progress, and it’s official PMT for the deadlift is going to happen.
Here’s the gist of it, but I will modify it slightly by adding in two more weeks. It begins Saturday!
Progressive Movement Training for the Deadlift or Squat
Here’s a sample strength-boosting plan using the PMT method.
Frequency: twice per week (Monday and Thursday, for example).
Exercise: deadlift or squat
Load: 110% of your full range of motion 1RM
Rest: 2-3 minutes between each set of deadlifts
Week 1: 2x6 with pins set 2-3 inches below lockout*
Week 2: 2x5 standing on plates*
Week 3: 3x4 with pins set to next lowest position
Week 4: 2x3 standing on plates
Week 5: 3x2 with pins set to next lowest position
Week 6: test your 1RM at the end of the week**
The article: Boost Your Deadlift 40 Pounds in 6 Weeks!
June 10th
ME Log Bench Press (from pins at chest) 90x10, 140x5, 180x3, 230x1, 250x1, 270x1, 280x1, 290x1, 300x1, 270x1, 1, 1, 1, 280x1
Incline Press 45x4, 135x10, 10, 10
Chest Supported Row 45 + doubled monster mini x10, 80x10, 10, 10
Tricep Press Down (square bar) 100x20, 120x20, 140x20
DB Bicep Curls 30x10, 10, 10
The Log Bench was harder than I thought it would be, but in a good way. Incline press is something that always feels pretty wierd to me. I have to stay really tight, so it’s probably good to do. Switching to heavier bands on the rows made them pretty tough. Square tricep bar was awesome… Not sure why, but it felt great.
June 11th
DE Squats 45x10, 135x5, 225x3, add Lights x2, 285x2, 2, 2, 2, 2, 2, 2, 2, 2, 2
DE Deadlifts 135x5, 225x3, add Lights x1, 275x1, 320+L x1, 1, AVG x1, L x1, 1
PMT Deadlifts 405x3, 605x6, 5, 1
RDLs 315x10, 10 (double overhand on first set)
Well, that all felt really good except the PMT deadlifts and the RDLs. I guess that’s as it should be. Swapped the RDLs for Misery Pulls (haulings) as my training partner almost lost his sanity when I suggested it.
I have some vids I’ll post later of the dynamic work.
320 + Light 5th (last) set
285 + Lights 10th (last) set
Hmm I think your training partner should adopt the mantra: “Pain, but no misery” or “Pain, but no suffering.” I’d tell him: just let the discomfort wash over you, face it, embrace it, recognize it. But don’t let it make you suffer!
Then rename the misery pulls to pain pulls haha.
June 13th
DE Bench Press 45x10, 95x5, 135x3, add minis x3, 3, 3, 3, 3
5 Board Press 315x5, 335x5, 345x5
Fat Bar OHP 100x10, 10, 10
Band Pull-Aparts Lightsx20, 20, 30
June 14th
Recovery Session
Push-Ups x6, 6, 6
Kitty Cat Triceps monster minis x3 to the burn
Band Flies monster minis x15, 15, 15
Inverted BB Row w/ PMS x10, 10
Neutral Pull-Ups BWx6, 6, 6
OHP against minis 45x10, 10, 10
June 15th
Squats 50x10, 140x5, 230x3, 320x1, 370x3, 410x3, 440x3, 460x3
PMT Deadlifts 405x5, 605x4, 4, 4 (1.5 inches lower than last time)
Squats (deep) 225x10, 10, 10
Ab-Wheel x15, 15, 15
Squatting went well. 460x3 is what I set out to hit and I wasn’t exactly feeling it, so that’s good. I thinked my wrapped squat is somewhere mid 500’s now (530ish?). Pretty exciting stuff. Also the high rep squats kicked my ass or at least it felt like someone kicked me in the ass when I was done.
Nice form dude…looks like an awesome workout…460 isn’t showing up yet, but the 440 set was niiiice!
[quote]VTBalla34 wrote:
Nice form dude…looks like an awesome workout…460 isn’t showing up yet, but the 440 set was niiiice![/quote]
Thanks it felt pretty good. Kinda sad that 3 reps was hard to do not because of the weight, but because I’ve gotten really used to singles.
Have you considered adding in DE work? I’ve gotten a lot of mileage out of it I think.
June 16th
Recovery Session
Box Squats BWx10, 10, 10
Ham Curls BWx10, 10, 10
Band Knee Outs Lightsx20, 20, 20, 20 (moving box height up each set)
GM 45x20
Stretch Hip flexors and calves and free up hip capsule (all with band distraction or traction)
June 17th
2 Board Press 45x10, 95x5, 135x3, 185x1, 225x1, too much elbow pain…
Reverse Curls 30xsome, some, some
BB Bent Rows 45x15, 135x10 pronated, 10 supinated, 10 supinated 185x10 s, 10 s, 10 s
Lacrosse ball work on left arm
Reverse Grip Bench 45x10, 95x5, 135x3, elbow still not cooperating…
June 20th
DE Bench Press 45x10, 95x5, 135x3, add minis x3, 155x3, 3, 3, 3, 3
OHP against minis 45x10, 65x10, 85x10, 65x10
Kroc Rows 145x16
Reverse Curls 30x10, 50x10, 60x10, 70x10
Face-Pulls 120x10, 10, 10
Jake Pull-Aparts monster mini x60, 60