Lo/Rez Training

Training Training Logs
201

Snatch Grip Deadlift Layers

Ramp to 2RM: 135, 155, 175, 195, 205, 215, 225, 230 – added straps here – 235 x 2
Clusters: 210 x 5, 3 – added gloves to the straps here – 7, 6
HDL: 165 x 1 x 5,4,3,2,1 (should have been 2, but I didn’t want to push it… yet)

After a short discussion with CT about not having a trap bar, and looking for alternatives, he suggested the snatch-grip deadlift. I tried a few reps earlier in the week with 95 and they were quite awkward.

Today I found that my grip failed pretty quickly, due to the snatch hand position with the hook grip. I now understand a) why weightlifters wrap their thumbs, because it hurts like hell with 225+ compressing your thumbs, and b) why weightlifters ALL use straps when training these.

Because I’m something of a pussy, I used straps for awhile, but then moved to straps + gloves. The straps themselves were putting too much pressure on my fingers, causing the tips of my index fingers to be pinched. I’m going to buy some leather and attempt making a pair of leather straps later today. Sheik’s leather straps are 1.5 inches by 21 inches, and I know where to buy leather, so I’ll give this a shot. My sewing machine will probably be able to handle it; if not, I have the tools to do it by hand.

Around the 3rd cluster set, my form started to improve as I focused more on “sitting back” once the bar was over my knees.

Felt these in my glutes mostly, and some in the legs (both quads and hamstrings). My traps were also really involved in the heavy sets; I was afraid I’d pulled something on two sets, but the tension released quickly.

I also premixed and used my workout supplements for the first time in ages. Since I’d never done this exercise before, I can’t say it made any difference. The cluster sets may show improved recovery, or they may just show how much the finger pain affected my lifting.

Currently my calculated snatch-grip deadlift 1RM is 79% my conventional 1RM. I’ve seen around the web that 70-80% of your conventional is good, and I fit right in that range.

202

All right, revised and/or clarified short term goals.

I’ve been reading through a few logs, and I’m a little annoyed at how weak I am relatively. Plus, anyone who looks somewhat like I want to look – including the golden age guys – lifts a lot more than me too. Since I said a month or so ago that I want to train with a more targeted set of goals, i.e., chase the numbers, rather than purely “to look better”, here’s some actual numbers.

Firstly, I see things as a progression of milestones, built around the 45s and 25s:
135, 185, 225, 275, 315, 365, 405, 455, 495, 545 and so on

Secondly, I have no problem with calculated 1RMs, as long as my training maxes are in the 1-3RM range.

Thirdly, I’m going to just care about training maxes, not actual true balls-to-the-wall maxes. The ones that show up in my workout. That way I don’t have to dedicate any actual days to testing my maxes.

So… within Q4, that is, by Jan 1st, I want to reach, at minimum, the following training maxes:

Slight Incline Bench Press: 185 1RM (175 2RM, 167 3RM)
Slight Decline Bench Press: 185 (175 2RM, 167 3RM)
Snatch-Grip High Pulls: 185 (175 2RM, 167 3RM)
Snatch-Grip Deadlifts: 275 (261 2RM, 248 3RM)

Currently:
Slight Incline Bench Press: 149 (145 2RM), 36lbs to go
Slight Decline Bench Press: 175 (170 2RM), 10lbs to go
Snatch-Grip High Pulls: 149 (145 2RM), 36lbs to go
Snatch-Grip Deadlifts: 242 (235 2RM), 33lbs to go

I’ll be sticking with CT’s Max Muscle Layering template. I pulled together a 6 month schedule here: Max Muscle Layer Schedule - Christian Thibaudeau Coaching - Forums - T Nation

I’m currently finishing Week 2 of that schedule.

203

Yesterday, I attempted 2x10min on the rower, with a stroke rate of 20-24, and a pace somewhere around 2:20. I did 10 minutes around 2:15 pace. Then, I did another 6 minutes, and just decided to stop. Can’t remember the reasoning. I will be repeating this again though.

–

Today, I misjudged my available time before a meeting, and only got the ramp in so far.

SGHP
Ramp to 1RM: 95, 115, 135, 140 x 2; 145 x 1, 1; 150 x 1 (PR); 155 x 1, 1 (PR); 160 x 0, 1; 165 x 0, 0.

Went back to work.

I feel like my 1RM should be 165 based on my last SGHP workout, but I’ve failed so far at hitting it. Granted, 145 was a previous PR, but I still want 165.

Some of these I made multiple attempts with hits and misses. I wanted to make sure I felt like I hit a weight solidly before progressing. The first 145 was a good lift, but didn’t feel great so I repeated it. Same with the first 155.

I’ll be starting over the ramp again later, but probably starting at 140 and up. Then, of course, clusters and HDL.

204

Retry / Finishing that up with the SGHPs.

Ramp to 1RM: 135, 145, 150, 155, 160 x 1 (or something similar; there were some misses in there too)
Clusters: 145 x 5, 2; 140 x 5, 4
HDL: 110 x 2 x 5,4,3,2,1

I moved a desk from my apartment down the stairs to my garage before I did this, so I’m sure that didn’t help. And, I didn’t have anything to eat until fairly late.

Not that this has been a bad session at all, just saying, there were some factors. Next time, I want to make sure I’ve had enough food, and I want to be fresh. And, of course, to have enough time to complete a full workout. None of this ramping, then coming back later stuff.

Nevertheless, it felt good to push the numbers up. A 15lb PR is nothing to be ashamed of; that’s over a 10% increase.

Also, last night, I had a big pasta meal and 1.5 glasses of red wine at Macaroni Grill. Passed out hard, very very soon after the meal. Barely was awake enough to drive home. Slept from about 9 until 2:30am, then up for awhile, then back to bed. I can’t believe it hit me that hard. Not sure whether it was the quantity of food, or the sheer amount of carbs. Seems like my insulin sensitivity is through the roof or something else weird is going on. Same thing happened last time I ate a decent amount of lo-mein. Pasta seems to be the trigger.

205

Start of Week 3: 5 clusters, 1 HDL

Slight Incline Bench Press

Ramp to 1RM: 95, 115, 135 x 2; 145, 150, 155 x 1, 160 x 0, 0
Clusters: 140 x 2; 135 x 3, 4, 4, 4
HDL: 110 x 1 x 5,4,3,2,1

I felt like this was a bad session, but then looked back on my numbers, and this is a 10lb PR too. Weird psychological effect. Had to drop the weight the 2nd cluster, 140 was just too much.

I was really glad for only one HDL set after all those clusters. I was starting to get worn down.

I also hate my adjustable bench. Twice on me it got a bit unstable and tipped to the side a bit. I don’t hate it enough to buy a new one though, just… ranting.

206

Once again, not feeling it today.

I did 20 minutes of moderate rowing this morning at the office gym. 3687 meters or something.

SGHPs from Blocks

Ramp to 1RM: 95, 115, 125, 135, 145 x 2; 150 x 0, 1; 155 x 1
Clusters: 140 x 6, 4, 4, 6, 4
HDL: 110 x 1 x 5,4,3,2,1

I ALSO had zero carbs today except for periworkout. I’m attempting a short term cyclical ketogenic diet… er, Vince Gironda’s Maximium Definition Diet. That diet is straightforward:

Breakfast: Eggs, Meat - as much as you want
Lunch: Eggs, Meat - as much as you want
Dinner: Same as Breakfast and Lunch.

Butter and cream are the only dairy products allowed. Then, carb-up every 72 hours.

Apparently it’s really hard to get in a lot of calories that way. I ate two packages of deli ham and got all of 500 calories out of it. 8 Eggs for dinner last night with lots of butter and coconut oil and a bit of chili oil and scallions was good though.

So, of course, diet might have something to do with how I felt. Either way, not a bad session, just wasn’t feeling great.

Girlfriend is coming tomorrow; haven’t seen her since July. I’ve been stressed getting my place ready for her to stay in. It’s seemed to take a lot from me. Training is what’s keeping me balanced right now.

207

Here is something that has helped me with shoulder problems tremendously. I believe CT posted this a while back. Try these everyday with a 5 pound plate.

208

I learned to make good pan-cooked steak, finally. Cast iron skillet over my wok burner works amazingly well. A little sea salt, fresh ground black pepper, garlic powder and peanut oil, then sear and cook for a bit, then flip and cook for a bit, let it rest and eat.

I made two steaks last night, and one right after my workout today.

Decline Bench from Pins
Ramp to 1RM: 95, 105, 115, 125, 135, 145 x 2; 155, 160, 165 x 1; 170 x 0
Clusters: 150 x 6, 3, 3, 3, 3
HDL: 115 x 1 x 5,4,3,2,1

I hadn’t lifted since Wednesday last week, so that was 5 days off. Definitely felt a bit out of the groove.

Also nothing to eat but a monster m3 (basically, nothing). Used peri-workout shake, finished with a steak. The steak was great, and it turns out my new cheap fixed-blade paracord wrapped Gerber knife works great as a steak knife. Not sure it’s useful beyond that… but as a steak knife, works quite well, lol. It’s not the highest quality steel, and I’m pretty iffy on anything that’s branded (this one’s a Bear Gryll “survival knife”). Really, I just wanted a knife for my car and didn’t care too much about it. But yeah, great steak knife once I sharpened it.

The cluster sets were a bit surprising. First rep felt good. Second rep felt twice as heavy. Third rep twice more heavy. And fourth rep felt like a million pounds. Lack of muscle glycogen? Dunno, but those 10sec rests weren’t enough to replenish the energy.

209

[quote]howie424 wrote:
Here is something that has helped me with shoulder problems tremendously. I believe CT posted this a while back. Try these everyday with a 5 pound plate. [/quote]

I remember seeing these. How many do you do? Do you do it as a warmup?

They’re a touch painful through the lower half of the ROM, but I’ll give these a try for a week or two.

210

Since I’m going on vacation this week, I worked backwards a bit. I needed to do SG Deadlifts, but I also needed to do SGHPs. I need a rest day between them, and since the whole vacation is a “rest day”, I wanted to get a workout in before I left.

Long story short, I did another session today.

Snatch-Grip Deadlifts
Ramp to 1RM: 135 x 2; 155, 175, 185, 205, 215, 225, 235, 245 x 1; 255 x 0 (no straps, but hook grip for the later sets)
Clusters: 220 x 3, 0; 210 x 4, 4, 4 (straps for all of these)
HDL: 170 x 1 x 5,4,3,2,1

I still went easy on the ramp toward the end. My low back felt a little weird at 245, so I called it. Still a 10lb PR, so I’m ok with that. All-in-all, these are exhausting. Good, but exhausting. The HDL left me nearly breathless.

And I had another two steaks for dinner.

Yes, it says ALPHA.

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211

Snatch Grip High Pulls

Ramp to 1RM: 95, 115, 125, 135 x 2; 140, 155, 155, 160, 165, 165 x 1 (yes, I did a few of them twice)
Clusters: 150 x 5, 2.9; 140 x 4, 3, 4
HDL: 115 x 1 x 5,4,3,2,1

I had a cup of really really strong coffee before this. 1 cup coffee to 1 cup water. I feel all powerful and shit. Also, reading Conan between sets helps.

165 is a 5lb PR.

Haven’t had carbs since Sunday or something outside of peri-wo. Started drinking green tea with extra virgin cold pressed coconut oil. Interesting combination.

212

Nice-looking steaks! Lol. And good job with the SGHP PR :slight_smile:

213

I’m back.

I was on vacation, and my girlfriend was in town. Making the most out of the limited time I had with her was more important.

But that also gave me a good deload, which was pretty much in the program anyway.

So yes, I’m back but not 100%.

This week starts the first “strength phase”. Basic format is:
Ramp to 1RM
3x Clusters at 90% 1RM
Ramp to 2RM (from 70% 1RM)
2x Clusters at 90% 2RM
Ramp to 3RM (from 70% 1RM)
1x Clusters at 90% 3RM
Max Reps at 70% 1RM

So… tonight. Slight Incline Bench from Pins.

Ramp to 1RM: 95, 105, 115, 125, 135, 145, 150 x 1 (did a couple twice)
Clusters: 135 x 2.

I stopped there. Wasn’t feeling 100%. Wasn’t even feeling 80%. I was feeling twinges in my shoulders, which are still in bad shape, so I called it here. (Interestingly, 150 is still within 5lbs of my PR, so it really wasn’t that bad.)

I will probably retry this tomorrow. Going to do lots of cuban presses and YTWLs tonight.

EDIT: original date on this was 2013-11-05

214

Retry today. Didn’t do any YTWLs or cubans, just full lateral raise things with 5lb plates last night. Then a couple sets today.

Slight Incline Bench from Pins
Ramp to 1RM: 95-145 x 1
Clusters: 135 x 4, 4, 3
Ramp to 2RM: 100-130
Clusters: 115 x 8, 120 x 7
Ramp to 3RM: 100-125
Clusters: 115 x 7
Max Reps: 100 x 12

Really wasn’t sure what to expect. Form got better as I went on and found my groove. Shoulders didn’t feel too bad; not perfect, but not bad.

It’s the clusters I was confused by, since normally if you get 7 reps, you increase the weight… but since they’re always just 1 cluster rep, they should all be right around the 1RM’s cluster. I dunno. Anyway, I did a bunch of cluster reps.

The max reps also surprised me… my problem wasn’t a strength deterioration, but rather, getting worn down since I haven’t actually done reps over 3 for a couple months now. Interesting how the body works.

Numbers weren’t exactly great, but I feel like I got a lot of good work in, at a capacity my body could handle. I suppose that’s what really matters.

215

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Progress photo. Despite my lackluster performance PR wise, I think my physique is noticeably improving.

216

I agree. Don’t be afraid to do a little arm work.

217

[quote]spar4tee wrote:
I agree. Don’t be afraid to do a little arm work.[/quote]

Suggestions?

I know near-nothing about arm training, except that BB curls hurt my forearms.

FWIW, my arms are actually growing at a similar rate as everything else… it’s just I have long arms and long legs relative to my torso.

218

[quote]furo wrote:
Nice-looking steaks! Lol. And good job with the SGHP PR :)[/quote]

Missed this one. And thanks :slight_smile:

219

[quote]LoRez wrote:

[quote]spar4tee wrote:
I agree. Don’t be afraid to do a little arm work.[/quote]

Suggestions?

I know near-nothing about arm training, except that BB curls hurt my forearms.

FWIW, my arms are actually growing at a similar rate as everything else… it’s just I have long arms and long legs relative to my torso.[/quote]
Yeah I can tell. Any access to dumbbells or a setup for chinups? I really like band pushdowns also.

220

[quote]spar4tee wrote:

[quote]LoRez wrote:

[quote]spar4tee wrote:
I agree. Don’t be afraid to do a little arm work.[/quote]

Suggestions?

I know near-nothing about arm training, except that BB curls hurt my forearms.

FWIW, my arms are actually growing at a similar rate as everything else… it’s just I have long arms and long legs relative to my torso.[/quote]
Yeah I can tell. Any access to dumbbells or a setup for chinups? I really like band pushdowns also.[/quote]

Don’t have any bands (easily fixed), but do have dumbbell handles and can do chinups from the rack. I also have access to an adjustable cable stack in the apartment gym. I’ve used that in the past for “leaning-away cable overhead tricep extensions” for lack of a better name.