Lmao yeah, when I first moved in she warned me that the dog actually had bitten “a few people,” but only when antagonized; however, after I was bit, she divulged that it was “maybe the tenth time.” I considered reporting it, but I just wanted to move out without any issues. She routinely lets elementary and middle school-aged kids walk him around. Hopefully nothing terrible ever happens. I will feel guilty for not speaking up.
Tuesday PM, 5/16
BW Hip Thrusts: 3x20
Bench Press Singles: 265, 285, 295, 300
Bench Press: 275 lbs 2x2
DB Bench: 110 lbs 2x6
BW Dips: 4x12
Standing Single Arm Dumbbell Presses: 50 lbs 3x8
Rope Overhead Extensions: Occlusion Silliness
When you log DB bench press do log the weight of one DB or both together. I usually log the weight of one, maybe I’m doing it wrong.
I log the weight of one the dumbbells that I’m using, so just like you! That’s how I think it should be done. Sometimes I’ll make a little note of “each side,” but usually only with single arm exercises to distinguish the set x real scheme
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It appears as though I may have accepted a challenge I can’t win. You’re way ahead of me on bench. I’m planning to run Layers for 3 more weeks. After that I’m going to do wave loading (3/2/1 waves) for two weeks and then I’ll max. I guess that puts my 315 attempt on June 28th.
I’m being optimistic thinking I’ll even attempt 315 but we’ll see how it goes. I haven’t even put up 300 since September of 2014. Oddly enough that was after doing “The 2 Plate Special” by Steve Shaw when he worked for M&S.
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Hmmmm, well what’s the most weight you’ve put up recently/would guess you top out at? We can change it to who can increase their bench by _____ weight the quickest, or something like that. I’m just tryna motivate myself with a short-term goal without trying to impose ceiling. I doubt by June 28th I’ll be able to put up anything more than 315, if that, but I think it would really help me mentally to be thinking working towards a 335 or 365 bench by the end of this year.
At the end of the day, I’m just hoping my knees heal up quick so that I can get back to squatting! Getting that up to 4+ plates for reps is the goal for this year, but at this point I don’t know how realistic that would be.
Wednesday AM, 5/17
Morning weight: 196.6 lbs
Have a graduation dinner tonight for my sister, and then hopefully hitting the gym later in the evening. Aiming to do some more weighted pull ups and go from there.
I don’t care. 3 plates is my goal so it doesn’t matter. June may be a stepping stone towards that goal but I’m hopeful. Putting up 300 has always been more about doing bench regularly and getting back to previous strength levels. I’m hoping Layers gets me there plus a few pounds.
The 3/2/1 wave loading is a method to bring out your strength potential (not improve it). I’m going to do 3 workouts with that method and max on workout 5 (Wed, Sat, Wed, max following Wed). I’ll also drop my other work to a bare minimum the last week.
The biggest factor in my bench is that I moved my grip in a bit and changed my bar path so that it’s more like an upside down J (if viewed from the side). I tuck my elbows more than before. I’m trying to take the advice of a retired guy who reps 4 plates.
Interesting, I’ve done 3/2/1 waves on random days just to mix it up, but never implemented it even as a peaking program. I can see how that would work pretty well though.
After my powerlifting days, I altered my form quite a bit, and it sounds similar to the grip/bar path you describe. Certainly with your longer arms it’s a bit different, but those changes made my bench feel much smoother and more explosive off the chest.
I first learned about the 3/2/1 wave loading from CT’s article on here a month or so back. Then I stumbled across a video on his ThibArmy blog where he was presenting it to a group of athletes. It wasn’t identical to his article but he expanded on the 3/2/1 wave. He specifically said it wasn’t going to improve strength; it was going to basically pull all of the strength out of your body (strength you’ve already developed). I consider that as a method to “peak”.
He went on to say that 5/4/3 wave loading was the best for improving strength. The goal is to stay between 80-87% of your 1RM and get some volume in that range. His article had 3/2/1 listed as the #1 rep scheme for strength. 5/4/3 wasn’t even mentioned. I used the 3/2/1 scheme for a couple weeks and then switched it up. I don’t think it hurt me any.
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By the way I saw your post in the Injury section about your quad tendinitis. It sounds like you’re in a similar place as littlesleeper. He’s trying to figure out how to rest it and let it heal. I should probably do the same for my hip but I’m stubborn. I’m sticking with the “if it hurts then don’t do it” approach. But that means I can front squat and deadlift with only minor stiffness in my lower back…no pain though.
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It’s interesting that he describes it as solely a peaking approach. I know in the T-Nation 22 Proven Rep Schemes 3/2/1 waves are regarded as strength building. I had always viewed them as potentiating the nervous system within the workout. I still try to implement potentiation in most workouts.
Like just last night after I hit the heavy singles of 295 and 300, there’s that brief window where the nervous system is more stimulated, so I quickly dropped down the weight to hit doubles of 275 since the load would feel significantly lighter compared to the previous sets of heavy singles. Essentially it’s the same physiological effect that 3/2/1 utilizes, just elicited and applied differently.
And thanks man, I hadn’t seen littlesleeper’s posts on his injury so I’ll go give them a look. I’m definitely looking to just wait until the pain is completely gone before doing any semblance of exercise that feature quadricep extension (it’s always the concentric portion of the squat that causes pain for me). I was unsure of whether to still deadlift or even do glute ham raises. I think I can at least get away with those, but nothing too crazy. It’s why I’m switching to weighted pull-ups and hip thrusts as main movements for the time being.
Relatedly, I order my knee sleeves on May 7th with “5-9 business day shipping”, and frickin Amazon says they’re “on their way” but expected delivery date is JUNE 2ND!!! Hopefully a customer service call or two will earn me some nice compensation; however, I’ve been thinking this may be a blessing in disguise. Gives me a nice excuse to wait until June 2nd to resume squatting, which hopefully is ample time for my knees to recover. Every excuse to not squat helps because I’m absolutely craving it like a dope fiend (not hyperbole). Worked at a psych hospital with a detox unit in New England, and I can tell you, those are some determined mofos. As a law enforcement officer I’m sure you are more than familiar.
Wednesday PM, 5/17
Weighted pull ups (varied grips): 25 lbs 1x3, 50 lbs 5x3,25 lbs 4x5
BW Pull-ups: 1x8
Dynamic Deadlifts: 225 lbs 10x3
BW Pull ups: 3x8
Single Arm DB Bent Over Rows: 70 lbs 3x10
Bicep Occlusion Silliness
Feeling not as fat as I was when this first started. Amazing what only drinking once a week will do for you. Self-congratulatory mirror selfie for getting below 25% bf.
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Damn strong dude! Pull ups to me never lie! I’m probably hovering around 20% bf and judging by your pics I’d say you weigh 20 pounds more. To do those kind of numbers on pull-ups is damn impressive. Keep pushing brother!
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Thanks braddah! You have a good eye, I think that is about our difference based off our recent measurements. Didn’t get to weigh myself tonight, but been hovering between 195-200 for the past few weeks.
Love weighted pull-ups. Will probably keep them as a main lift for a few more weeks. Ideally can get it to a 1:1 ratio with my bench over the next months or so.
Hell yeah! Pull-ups have long been a weakness for me. 5X5 BW will wipe me out right now. But seeing yours reminds me how I need to be hammering my weak links rather than avoiding them. So I’ll be looking for 20 strict. As for weighted, I’m doing a reasonable amount of my work at home so I’ll be looking for either a belt or possibly a weight vest to incorporate these.
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Heck man just even put some books in a backpack and go at it. Pull-ups, like many things, are all about volume. Many great pull-up programs/overall approaches that can get you to the same goal.
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Thursday AM, 5/18
I had exactly 3 hours of sleep last night. Considered not going to the gym at all, but now might do a two-a-day haha (if I can get a nap in-between).
I was able to go to my old school’s gym today, which is the only place I’m able to do pin presses at the moment, so I said fuck it and hit the bench again. I always leave a little bit in the tank, so the high frequency has been okay on my system. Hopefully the joints can handle it for another week or so.
Bench Press: 275 lbs 3x3
Pin Press w/ 2 second holds on the lockout (each rep), ROM ~4 inches: 315 lbs 3x6
BW Dips: 3x16
Pretty quick workout. Definitely could have pushed it harder, but really hoping to get that nap in and blast out some volume tonight. Thinking of hitting OHP first and then just a bunch of dumbbell work.
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Do you notice a substantial difference with incorporating the occlusion training? looking good BTW.
Thanks! My girlfriend tells me that all the time, but that body dysmorphia is strong. I looked it up, and I don’t actually do occlusion training hah. So I should probably edit that out. Essentially all I’ve been doing are drop sets with 1.5 reps and restricting blood flow as much as possible by keeping constant tension. It’s worked well in the past for me, but have only implemented this for the past week. Nothing new or innovative. 20 inch arms in no time, right?
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