I’ve never done BTN presses until recently because everyone always said not too but I have no problem with them at all.
[quote]chobbs wrote:
I’ve never done BTN presses until recently because everyone always said not too but I have no problem with them at all.[/quote]
Considering my actual shoulder impingement injuries came from BTN presses, you’d think my view would be different. They’ve been hurt since last August.
Actually, I think they’re perfectly fine if you never let the bar go below your eye/ear level.
But once I was working with maximal singles, and I was lowering them to my traps… and that was what screwed me up. So don’t do that.
[quote]LoRez wrote:
Actually, I think they’re perfectly fine if you never let the bar go below your eye/ear level.
[/quote]
100% agree, I go to the base of my head
And what do you know, the first night I slept through in awhile without any noticeable shoulder pain. Diclofenac 2x a day + the band work is making a difference.
I’m really really happy about that.
(That also means BTN presses are going back into my routine. Yay.)
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Did my funnily named 5BX routine for today. Chart 1, level C-.
6 toe touches with backbends
7 supine head raises (what a sorry excuse for a situp/crunch, lol)
8 prone alternating leg and head raises
4 knee pushups
205 steps running in place, with 2 sets of 10 scissor jumps every 75 steps
I feel a little ridiculous doing this routine… I mean, really, who does stuff like this? And it’s so easy at this point.
I’m only at Chart 1 Level C-. According to the pamphlet, a healthy 6 year old should be capable of maintaining level B on this chart, and a 7 year old level A.
A 30yo should be able to maintain Chart 4 Level C-. There’s 12 levels per chart, and based on my age, I’m supposed to spend a minimum of 4 days at each level (I’m actually only spending 2). At 2 days per level, it’s going to take me at least 96 days to get there from where I am now. Patience grasshopper.
But on a serious note, I sent the routine to a friend, and apparently the absolute starting point where it involves running in place for 100 steps… he said it left him out of breath for 10 minutes. I didn’t realize he was that out of condition. So, this might actually be good for him.
And it’s not like it’s doing me any harm; helps wake me up a bit, and takes less than 5 minutes at this point, and I don’t need any equipment (good for when I’m out of town.)
(I’m really not trying to keep this at the top of the logs, I just happened to train twice today.)
BTN Press
66 x 3 x 12 – easier than 65 was yesterday
I’m just going to add a pound each session. At this rate, I should be pressing in the 400s for 12 reps by this time next year. 
Deadlifts, dead stop
135, 155, 225, 275 x 3
315 x 2
335 x 1
355 x 0, 0, 0 (fuck you)
235, 245, 255 x 3 (70, 73, 76% of 335)
20-min break or so
265, (added straps) 275, 285 x 3 (79, 82, 85%)
I adjusted my form per the suggestions I got. Hips were higher before I started the pull, narrower stance, hands just outside the smooth.
I got 355 about 1" off the ground for one of those reps. I expected to be able to do this, but I guess that’s what happens when you max out last time and don’t do any volume. So a bit of volume this time.
Low back is sore just a touch, left side. I feel like I might be twisting my hips or something. Nothing significant, but recording it in case it does become significant.
EDIT: went back and did more volume. Now I’m more sore everywhere. Good.
On a max day I do all sets from a deficit leading up to set desired max. On max set pull from floor… I do alternate supination each set. Starting w. Left on first set so its always on the odd set n right supination always on even set. Cant mess that up and evens training out…
[quote]barbedwired wrote:
On a max day I do all sets from a deficit leading up to set desired max. On max set pull from floor… I do alternate supination each set. Starting w. Left on first set so its always on the odd set n right supination always on even set. Cant mess that up and evens training out…[/quote]
That makes sense. I’ve done everything with hook grip. Haven’t had any issues up to 345 yet.
I really just think my hips were literally rotated a bit. When I went back and did more volume, I’m now pretty sore in both glutes though, so I think I fixed whatever it was.
I just doubled my data points, I’m now twice more confident I’ll be pressing 400+ behind the neck by next April!
BTN Press
67 x 3 x 12 w/30s rests
5BX, Chart 1, Level C
7 toe touches with backbends
8 supine head raises (what a sorry excuse for a situp/crunch, lol)
10 prone alternating leg and head raises
5 knee pushups
235 steps running in place, with 10 scissor jumps every 75 steps (3 total)
Nothing else.
I’m actually feeling good from the deadlifts. No “sore, achy all over” feeling. Shoulders are feeling even better than yesterday. Still doing that pullapart series 1x + diclofenac 2x + 1 shot of fish oil daily.
I’ve also been doing 2-3 petopro hbcd shakes a day. Not the cheapest protein source, but it mixes and cleans up so much better than milk and whey iso. And it tastes good with MiO flavoring.
Went out of town for the weekend. 9.5 hour drive there, then visiting family nonstop with bad sleep (cold air mattress on the floor), then 9.5 hour drive back. Wore me out. I’m still extremely scatterbrained two days later.
Just before I got on the road, I did BTN Press, 3x12 with 68lbs. Then while gone, I finished 5BX, chart 1, level C, and did some shoulder stuff with the band I brought along. Also premixed some HBCDs and peptopro and had a few shakes during the drive. Worked pretty well actually. That + lots of beef jerky and sausage.
Today:
5BX, Chart 1, Level C+
8 toe touches with backbends
9 supine head raises
12 prone alternating leg and head raises
6 knee pushups
260 steps running in place, with 10 scissor jumps every 75 steps (3 sets of jumps)
Working my way through this. Seems to actually be “working”, at least for the original goals of fitness. I’m a bit more flexible with the toe touch/backbends, and the cardio seems to be improving from the running in place and jumps. Not that it was ever “hard”, it’s just getting easier.
I’ll BTN press later and possibly bench.
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My log’s become pretty boring as of late. Lots of rehab and “fitness” crap, not enough heavy lifting. Hope to change that soon.
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EDIT, so as not to bump this to the top.
69x3x12 BTN Press (Did you know that there’s a strip club off highway 69 in Des Moines? That made me laugh.)
Deadlift
135, 185, 225, 275 x 3
I deadlifted because I didn’t feel like benching. Yay me, slacking on the easy work.
Thought about doing 315, but I think I’ll just deadlift tomorrow. My body is insufficiently fed right now. Going to solve that problem for today, and make sure it’s not like that tomorrow.
Basically, in my scatterbrained state from that drive, I managed to misplace both my wallet and my cash, and left them both at home. Along with misplacing my phone charger cable so that died too.
So, no real food today yet. I had two shakes though. Not enough to deadlift on.
Planning on hitting at least 355 tomorrow, maybe 360.
So, I was reading through the Keys to Progress book tonight, mostly just trying to figure out how he had programmed the BTN presses over the course of the program. For the most part, each chapter represented a month of training, so you can work backwards and figure that out.
Anyway.
I got to his chapter on Shoulder Specialization, and this was a pretty crazy program.
Lifting 6 days a week.
Days 1,3,5
3x10 back hyperextensions
5x5 squats (2 warmups, 3 heavy) supersetted with: 15 light pullovers
5x5 bench press
5x5 curls
5x8 bent rows
5x3 power cleans
This is a pretty normal McCallum full body routine. The shoulder stuff is where it gets crazy.
Days 2,4,6
Behind the neck press
5x6 (2 warmups, 3 heavy w/2min rests)
10x8 w/30s rests
THEN
Strict One-arm DB press
5x6 (2 warmups, 3 heavy w/2min rests)
10x8 w/30s rests
THEN
Lateral raises, 15 x 8.
Yeah. That’s a crazy amount of shoulder volume, especially 3x a week. So tempting…
[quote]LoRez wrote:
So, I was reading through the Keys to Progress book tonight, mostly just trying to figure out how he had programmed the BTN presses over the course of the program. For the most part, each chapter represented a month of training, so you can work backwards and figure that out.
Anyway.
I got to his chapter on Shoulder Specialization, and this was a pretty crazy program.
Lifting 6 days a week.
Days 1,3,5
3x10 back hyperextensions
5x5 squats (2 warmups, 3 heavy) supersetted with: 15 light pullovers
5x5 bench press
5x5 curls
5x8 bent rows
5x3 power cleans
This is a pretty normal McCallum full body routine. The shoulder stuff is where it gets crazy.
Days 2,4,6
Behind the neck press
5x6 (2 warmups, 3 heavy w/2min rests)
10x8 w/30s rests
THEN
Strict One-arm DB press
5x6 (2 warmups, 3 heavy w/2min rests)
10x8 w/30s rests
THEN
Lateral raises, 15 x 8.
Yeah. That’s a crazy amount of shoulder volume, especially 3x a week. So tempting…[/quote]
Its really not that much, if you give yourself time you can adapt to a crazy amount of volume tbh. All that will happen is your body will adjust if you take it slow and your btn press will make good gains because you practice it so often
I dunno, I still think 45 sets of shoulder work, 3x a week is a lot.
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70 x 3 x 12 BTN presses
5BX - Chart 1, Level C+ (same as yesterday)
A couple deadlifts with 225, since it was still on the ground begging to be picked up.
Didn’t really have the time to lift tonight. I’m STILL recovering from my weekend, and was zoned out all day today. Even took a 45 minute nap in the car over lunch. Maybe too much caffeine while driving. I’m getting older and it seems like this is catching up to me.
If I didn’t have neighbors, I’d be deadlifting right now, but it’s too late.
Deadlifts or bench tomorrow. I’m still wary about any sort of anterior pressing right now though. The press behind the neck is… behind the neck, so purely scapular retraction.
–
I’m still doing diclofenac twice daily, and that pullapart series once daily.
Driving seemed to be bad for my shoulders, since they were rolled forward most of the trip. The performance wraparound seats in my car seem to encourage this.
Also getting better at work about not rolling my shoulders forward.
They’re generally feeling good these days 90-95%ish.
BTN Presses
71 x 3 x 12
Supersetted with sets of 10 TRX facepull/row things.
Not going to superset them again… way too hard on my mid traps, since I’m retracting so hard on the presses anyway. They’re still tight/cramped/pumped right now.
71 is starting to get a little harder. I’ll bump to 72 tomorrow and see how that feels. At least today it felt like a good working weight. I probably could have done 15+ reps in that last set if I pushed it, but this is feeling about right for now.
(Note, I was doing at least 100 for 3x12 in the past, so it’s still light, relatively)
First sign something’s off… when starting to drink at 10pm is “early”. It’s usually more like 1.
I need to get back to benching again. My upper body is lagging behind my lower body; after seeing myself in a few different mirrors over the weekend, it’s becoming increasingly obvious. Shoulders should be fine to start benching within the same ROM I was using. I’ll be paying close attention though, obviously.
While I was certainly making progress with the triples strength wise and size wise, I’m considering switching to higher reps for awhile. 5s, 6-8, 8-10, 10-12, something like that.
I’ll wait until I hit 225 first though. That’s 225 on the limited ROM moderate incline… not 225 flat. I’m at 195 now.
I also rediscovered the pleasure of protein powder mixed with half & half. 50+g protein, 750 calories in a single shake.
I’ve been having either a half cup of cottage cheese or a half cup of quark plus a tbsp (probably closer to 2) of jam before bed. about 20g of protein. 15g fat, 20-30g of carbs. Feel great in the morning
[quote]nkklllll wrote:
I’ve been having either a half cup of cottage cheese or a half cup of quark plus a tbsp (probably closer to 2) of jam before bed. about 20g of protein. 15g fat, 20-30g of carbs. Feel great in the morning[/quote]
I’ve never had quark, nor seen it in a store in the states.
And I’ve never done cottage cheese with jam. When I’ve had it, it’s usually with a slice of pineapple or just with salt and pepper.
That’s something I’ll probably try though.
Bro-night, bench and curls.
Earlier today:
BTN Press, 72 x 3 x 12
5BX Chart 1, Level B-
10 toe touches with backbends
11 supine head raises
13 prone alternating leg and head raises
7 knee pushups
280 steps running in place, with 10 scissor jumps every 75 steps (3 sets of jumps)
Then, tonight:
Moderate-Incline Bench from Pin 4
Ramp:
45, 95, 105, 115, 125, 135, 145, 155, 165, 175 x 3
185 x 1
190 x 1/4
This might be the first time I’ve ever failed to lockout a rep that I got off my chest. Could be because of tricep fatigue from BTN pressing daily. Observation only, no plans to change anything.
185 is 95% percent of my max. A loss of 5% for not training bench in a few weeks is acceptable I think.
Volume:
135, 137.5, 140, 142.5, 145, 147.5, 150, 152.5, 155, 157.5, 160, 162.5 x 3
165 x 1
Speed + eccentrics:
100 x 2 x 5 (5-8s down)
Strangely, my rear delts and/or RC muscles were the ones fatiguing on the slow eccentrics. Not my chest or arms. At least that means they were active during the lift. That’s probably a good sign.
Then, EZ Bar Curls. 5 sets total, just trying to find a good weight. I don’t even know how much the bar weighs. I’ll probably stick with 30 on the bar next time. Sets were pretty much 6-10 reps.
With a standard grip, my forearms hurt a bit (like when I used a straight bar). But with an underhand hook grip (wtf?) my forearms felt fine.
Random side note.
I’ve kind of been a shut-in for the last couple months. Work, home, garage gym. Not much interaction with people outside of meetings and phone calls with my girlfriend.
Today I made it over to one of the malls after work, and just kinda walked through and hung out. I think I have a bit of social anxiety, so it was pretty much exposure therapy. I used to force myself to go out one a week a few years back, simply because of that.
Had some hot salesperson chat me up at the Restoration Hardware (this was after it was clear I wasn’t buying anything). It’s been awhile since I’ve chatted one-on-one with a girl who wasn’t a stripper. As stupid as it sounds, I feel like things are a lot “safer” in a strip club. If you’re not interested in her, no feelings are hurt. In real life things aren’t quite so clean.
(That’s not to say that strippers don’t have feelings. Last time I was at a club, one of the girls really liked me. “so, if I gave you my number, would you text me?” “sorry, I’ve got a girlfriend” “oh, ok, I understand”)
It’s just funny how a few years ago, these were the kinds of girls I’d feel like I had to work to talk to… now they’re the ones approaching me. I think orion is right in that a guys SMV goes up with age. That, or just confidence. Same thing I suppose.
You can find quark in any polish, german, or russian deli. or through amazon
[quote]LoRez wrote:
“sorry, I’ve got a girlfriend” “oh, ok, I understand”)
/quote]
sorry you’re a slut and I have a girlfriend