Just Another Log

[lil.greggy]

The classic meme

Some guys give straps a bad rep. As Mark says, once you’re using respectable weight on the bar, straps are a smart piece of equipment to use.

[flipcollar]

@isdatnutty

Instead of ramping weights like 135,155,185,205,etc I’m going to save my energy for the big sets. So I will be going from 135 to 185 to 225 just to converse energy for the big sets.

if your warm up sets are causing you to have less energy for your working sets, then your warm up sets are not serving their purpose. You know how I feel about limiting my warm up reps. It should literally be just enough work to prepare your body for your working sets. So I prefer to do the minimum amount of work to accomplish this goal. Everyone is different, but I like the approach of making full plate jumps until I can’t do it anymore, at which point I’ll add 25’s and then less as I approach my top sets. I’ll give you an example for me. If I’m working up to a 495 squat for a double, I’ll do a few reps at 135, a few at 225, a few at 315, 2 or 3 at 405, and then I’ll reduce the increments. So at that point, I would jump to probably 455 for a single, then 475 single, and then 495 for my double. That gets me to the point where I’m going to ‘feel’ ready and be handling loads close enough to my working set to feel confident with the weight, and also have completed plenty of reps. Do keep in mind that because I’m using these heavier loads, I do actually get a bit more warmup work than what you outlined. My outline included 6 warmup sets, 4 of which were for multiple reps before I got to singles.

[isdatnutty]

@magick

I don’t see the point in exerting any real energy on sets that you don’t consider actual work. Warm-up is supposed to be just that, warm-up.

Thanks man. I think I’ve been overdoing the warm up, so I’m going to lessen it for sure!

@MarkKO

Use straps. That way you can add as much weight to your DL as your back and legs can handle rather than hat your grip can handle.

I used to be fairly rabidly anti-straps until I started using my brain. Pulling mixed grip sucks balls, but double overhand is generally a lot weaker unless you’re @lil.greggy. You’re doing a bunch of gripping work apart from DL (like I do) so pulling with straps won’t hurt your grip one bit.

For sure man! So I know 1.5 years ago I got up to a 285 3x5 deadlift double overhand without straps. I think I’ll try to push it to the most I can before I start using straps. I know I will have to start using them in a few weeks though for sure.

@lil.greggy

The classic meme

Some guys give straps a bad rep. As Mark says, once you’re using respectable weight on the bar, straps are a smart piece of equipment to use.

Whenever I think of using straps, that’s the meme that pops into my head haha! But for sure man. I forget with rows and deadlifts they are truly meant to work your back.

@flipcollar

if your warm up sets are causing you to have less energy for your working sets, then your warm up sets are not serving their purpose. You know how I feel about limiting my warm up reps. It should literally be just enough work to prepare your body for your working sets. So I prefer to do the minimum amount of work to accomplish this goal. Everyone is different, but I like the approach of making full plate jumps until I can’t do it anymore, at which point I’ll add 25’s and then less as I approach my top sets.

Thanks man! You are right. I think I’ve been overdoing the warm ups for sure. Maybe not in weights, but in reps.

On side note I did have a question for you. I think I’m going to start using only 45’s, 25’s, 10’s and try to take some bigger jumps. I think limiting the plates will help in the long run. Force me to do more reps before I take that big jump. I feel with lower body this would be easier, but for upper body I think it will be tougher with limited plates though.

For example for OHP, it would be 95, 115, 135, 155, 185. How would I get from 115 of reps to 135 of reps. Is it a mixture of high volume at 115 (like 5x10) while hitting some heavy triples/doubles at 135 until I can do like 5x5 @ 135 for OHP? Just curious how you would program using limited plates.

[isdatnutty]

Day 36 of 365

Wednesday May 31st 2017

FRONT SQUAT
135x5
155x3
185x3
205x3
185x3

BRISK WALK
45 min

NOTES: Been a while since I’ve done front squats, so decided to just get a few sets in today. Wasn’t taxing at all. Feel good that my wrist flexibility is still there!

I also ordered the 5/3/1 Forever Book! Even though I don’t follow the %'s, I do enjoy the templates laid out. I’ll have programming for the rest of my life!

[flipcollar]

Overhead press is best built in the higher rep range in my opinion. I don’t see a reason to do many doubles or triples at a heavy weight. Stay in the 6-12 range for most, if not all, of your overhead training work. The only reason I hit heavy singles and doubles and stuff is because it’s a competition lift for me. When I’m focusing on building strict pressing strength, I like something in the range of 3-4 sets of 8-10, along with good accessory work. Keep in mind you’ll also get stronger in the overhead press through bench training.

[isdatnutty]

@flipcollar

Overhead press is best built in the higher rep range in my opinion. I don’t see a reason to do many doubles or triples at a heavy weight. Stay in the 6-12 range for most, if not all, of your overhead training work. The only reason I hit heavy singles and doubles and stuff is because it’s a competition lift for me. When I’m focusing on building strict pressing strength, I like something in the range of 3-4 sets of 8-10, along with good accessory work. Keep in mind you’ll also get stronger in the overhead press through bench training.

Thanks man I appreciate the feedback/advice, I’ll keep that in mind!

[oldbeancam]

Wanted to chime in as well on the straps argument. I hated straps for years for the same reason most do. Once I started using them, my grip got immensely better because I could actually focus on direct grip work. Also, look at @T3hPwnisher log. He does all his top sets of deads with straps and then does a timed set of holds at the end. The whole “If you use straps you aren’t really lifting it/your grip will get weak” was really meant for begginers trying to strap up for sets of 225 or some shit and so people have a reason to say someone isn’t as strong as the actually are. Almost every pro on top in lifting sports use straps or hook grip. Just be smart about when to (which you obviously seem to be).

[isdatnutty]

@oldbeancam

Wanted to chime in as well on the straps argument. I hated straps for years for the same reason most do. Once I started using them, my grip got immensely better because I could actually focus on direct grip work. Also, look at @T3hPwnisher log. He does all his top sets of deads with straps and then does a timed set of holds at the end. The whole “If you use straps you aren’t really lifting it/your grip will get weak” was really meant for begginers trying to strap up for sets of 225 or some shit and so people have a reason to say someone isn’t as strong as the actually are. Almost every pro on top in lifting sports use straps or hook grip. Just be smart about when to (which you obviously seem to be).

For sure man! I’m gonna order some for the higher rep rows and when my deadlift gets bigger. I was at the gym today and they only had the shitty bars so my grip was already slipping at 235 because of no knurling!

[isdatnutty]

DAY 37 of 365

Thursday June 1st 2017

DEADLIFT
135x5
185x3
205x3
225x2
245x5
245x5
245x5

BENCH PRESS / CHIN UPS
135x5 / 3
155x5 / 3
170x5 / 3
170x5 / 3
170x5 / 3
155x8 / 3

ISO ROWS
45lb each hand 5x8

NOTES: Was really short on time today so had to fly through the workout. Overall went well. Bench is definitely getting stronger fast. I can squat as much as I can DL , but I’m sure my DL will overtake my squat soon enough! Got in and out in 42 minutes though!

I don’t think I could ever go away from a Full Body program. I love having a leg/pull/press in every workout. 3 days + 1 strongman day seem like the perfect amount of work for me.

Once I’m done with building the monolith I’m going to do one of the other 531 3 day programs. I belive it’s quality over quantity.

I like the fact I put a timer on once I enter the gym now. I don’t even look at the clock, but I know I got to move fast. 90 minutes include warm up, mobility work, main exercises, assistance, and conditioning. If time I do a cool down stretch too. 90 min 3x a week seems like the perfect mix of training and balance for me. The goal is to be like @T3hPwnisher and push my workout density as I get stronger and more conditioned that’s for sure. I remember reading that @Christian_Thibaudeau (I think) saying something like a 5x5 should take 15 minutes. Maybe it was @Amit_Sapir. But either way, I’m definitely a believer in workout density! Just gotta keep pushing!

[Love_The_Deadlift]

Talking about grips on deadlifts, using a mixed grip for me is sufficient on deads because my grip is relatively strong , but I heard that it causes injuries. What if I rotate the supinated arm every set?

[BOTSLAYER]

@Love_The_Deadlift

What if I rotate the supinated arm every set?

this will help muscle imbalances but every pull will still be lopsided increasing risk of injury.

Google mixed grip hand position or something because you are supposed to move one hand further out to help that but I dont know which.

OR which this is the best option learn hook grip.

[Love_The_Deadlift]

@BOTSLAYER

@Love_The_Deadlift

What if I rotate the supinated arm every set?

OR which this is the best option learn hook grip.

I did, but the bar still slips out of my hands.

[isdatnutty]

DAY 38 of 365

Friday June 2nd 2017

KB Conditioning! (@jblues85 would approve lol)
35lb KB
10 swings
10 push ups
10 swings
10 push ups
10 swings
10 push ups
10 swings
10 push ups
10 swings
10 push ups
10 swings
10 push ups
10 swings
10 push ups
10 swings
10 push ups
10 swings
10 push ups
10 swings
10 push ups

I’m going to continue doing this. The only thing is I’m gonna to decrease the rest times. I would do 10 swings, go right into 10 push ups and then rest 1 min. I’m going to use this as my conditioning until I can just go through the whole thing without resting.

[Evolv]

@flipcollar

Overhead press is best built in the higher rep range in my opinion. I don’t see a reason to do many doubles or triples at a heavy weight. Stay in the 6-12 range for most, if not all, of your overhead training work. The only reason I hit heavy singles and doubles and stuff is because it’s a competition lift for me. When I’m focusing on building strict pressing strength, I like something in the range of 3-4 sets of 8-10, along with good accessory work. Keep in mind you’ll also get stronger in the overhead press through bench training.

@isdatnutty, I’m not saying flipcollar is wrong, as he is a good source of information and I know most guys share similar thoughts/success on the overhead press. However, I am an exception to the rule I guess-- so just keep in mind that if you have a very stubborn overhead press you might be like me.

Even when I could bench 315, I could barely overhead press 155… extremely sad I know. I can finally overhead press my bodyweight for reps now, but I have had to train it like a main lift, and that is to use low reps as well. For me, I also had to learn how to be extremely aggressive with the lift to get it off the shoulders, something that had to be “taught” through practice with heavier weights.

Just giving some different insight for your toolbox.

[BOTSLAYER]

@Love_The_Deadlift

I did, but the bar still slips out of my hands.

then this isnt true…

@Love_The_Deadlift

because my grip is relatively strong

Ideas to help are hook grip bar placement (technique), chalk and grip strength.

[isdatnutty]

@Evolv

@flipcollar

Overhead press is best built in the higher rep range in my opinion. I don’t see a reason to do many doubles or triples at a heavy weight. Stay in the 6-12 range for most, if not all, of your overhead training work. The only reason I hit heavy singles and doubles and stuff is because it’s a competition lift for me. When I’m focusing on building strict pressing strength, I like something in the range of 3-4 sets of 8-10, along with good accessory work. Keep in mind you’ll also get stronger in the overhead press through bench training.

@isdatnutty, I’m not saying flipcollar is wrong, as he is a good source of information and I know most guys share similar thoughts/success on the overhead press. However, I am an exception to the rule I guess-- so just keep in mind that if you have a very stubborn overhead press you might be like me.

Even when I could bench 315, I could barely overhead press 155… extremely sad I know. I can finally overhead press my bodyweight for reps now, but I have had to train it like a main lift, and that is to use low reps as well. For me, I also had to learn how to be extremely aggressive with the lift to get it off the shoulders, something that had to be “taught” through practice with heavier weights.

Just giving some different insight for your toolbox.

I think I like the mix of low and high reps. One day with lower reps (2-5) and then another day with higher (8-12) or even just working up to a max and doing some back off sets for volume.

I need to OHP 2x a week for it to drive up faster. But with bench once a week seems to be responding well right now. I think my body is more suited to press/bench press with my trex arms lol.

I think with lifting in general you have to be “aggressive” but controlled with the weight. My OHP was flying up when I was doing a ton clean & jerks and jerks from the rack. I know you are getting under the bar, but I think that overload support at the top strengthens everything. A part of feels like I’ll hit a 155 OHP before I even hit a 225 bench lol.

Always appreciate the insight man! On a side note, hope your shoulder heals up!

[oldbeancam]

When I hit a 205 ohp, I was doing volume one day and high intensity the next with a light session or two sprinkled in greasing the groove style. Usually triples and singles. I also didn’t flat bench at all (which fucked me royally as far as flat bench numbers, but whateva) but I don’t see why you couldn’t once or twice a week as long as total volume is low. frequency was my go to back then. After my wrist injury however it hasn’t worked as well. I dropped down to once or twice a week with benching and it seems to be progressing again. Its all really about figuring out what works best for you as is most things in life.

[jblues85]

Looks good man!! A way to monitor your rest periods is to get to where you do the 10 swings and 10 push ups Every Minute on the Minute. I even tried one time after I did the 10 push ups and 10 swings to hold a plank for the remaining time until the top minute rolled back around. A lot of room for you to play around with once you are ready to make things a bit harder!

[flipcollar]

@Evolv

I can finally overhead press my bodyweight for reps now, but I have had to train it like a main lift, and that is to use low reps as well. For me, I also had to learn how to be extremely aggressive with the lift to get it off the shoulders, something that had to be “taught” through practice with heavier weights.

are you talking about strict pressing or another variety of OHP? Just curious. I’ve found what you’re saying to be more true of things like push presses and push jerks than strict pressing. I think there’s some truth to what you’re saying in terms of an aggressive start to the lift, strong acceleration, etc matter quite a bit for a heavy rep. But I think once you’ve learned how to do that, focusing on more reps is how you continue to build strength. so maybe what we’re saying is not incompatible

[isdatnutty]

@jblues85

Looks good man!! A way to monitor your rest periods is to get to where you do the 10 swings and 10 push ups Every Minute on the Minute. I even tried one time after I did the 10 push ups and 10 swings to hold a plank for the remaining time until the top minute rolled back around. A lot of room for you to play around with once you are ready to make things a bit harder!

Thanks man, I’ll definitely try more when I get better! Question for you though man. When you do your cleans, presses, snatches, how do you get it to not bang on your forearm super hard. I’ve tried making it spin lightly but to no luck lol. Any tips or tricks?