Lo/Rez Training

Training Training Logs
981

7 Mat Pulls with 35 lb Chains
(28m)
135 x 10
185 x 5
225 x 5

  • hook grip
    275 x 3
  • straps
    315 x 1
    340 x 5 - Weight PR
    310 x 5
    275 x 5 x 5 sets, 1m rests - Volume PR

adaptifier load: 14750@250; density: 527; improvement: 0%

This was easy. Unexpectedly so. I really have no idea how long I can ride this wave. I went from work sets of 260 to 340 in 6 weeks.

This was the last “bear” workout for this lift. I definitely could have pushed the volume more than 5x5 on many of these sessions. I’ll do that next time I do a 6 week block of this.

Starting Monday, is M-F, both lifts every day, top set and 90% set, and that’s it. No 80% volume work.

I had a good sized meal in me over lunch, and gave it time to settle before I lifted. This may have helped make this easy.

982

Oh. For the sake of recording it.

I had horrible shoulder pain Tuesday night. That was a z press day. I wonder if it was the presses or the pulls, since I started letting my shoulders roll forward a bit on the pulls.

I woke up at 2:30 in the morning and couldn’t sleep until like 6:30. Tried a few times.

Used some 5lb plates and laid lengthwise on my PVC “foam roller” to let my pecs stretch out. Took some painkiller.

Given all of that…

  1. shoulder pain:
    stretches on roller per above
    those pulley-apart things from before, just not with a chain. The apartment gym has some things that work.

  2. elbow pain
    axle curls after every session, just sets of 20-30 or whatever

  3. hip/SI joint pain
    roll hamstrings a bit
    stretch hamstrings a bit

That’s the basic plan. Not a whole lot of effort put into any of that, but doing it seems to help.

–

Also, picked up a copy of Fagle’s translation of the Iliad. It’s much better than what I was reading.

The basic translation is similar to the other ones when comparing side by side, but overall it just seems more “vivid” and “real” than the others. It seems easier to relate to, and the speeches sound more like speeches.

I recommend this translation. Unfortunately I can’t find an epub version of it so I guess I’ll just be reading an actual book.

Usually I read an epub, and if I like it enough to finish it, I’ll buy the real book.

983

nice job on the PRs brother! And thanks for the translation recommendation!

984

Thanks. Yeah, the PRs just keep coming right now.

–

Z Presses
(27m)
45 x 10
65 x 5
75 x 5
95 x 2
115 x 3 – Weight PR
105 x 5
95 x 5 x 5 sets, 1m rests – Volume PR

adaptifier load: 4565@83; density: 169; PR: 0%

Well, that was unexpected. I didn’t even think I’d get 1 rep with 115, let alone 3.

Right elbow pain seems to set in at the bottom of the ROM. Twisting at the wrist or something. I tried to do some axle curls after this, but my right wrist wasn’t holding stable. Switched to the ez-bar for bar + 25 x 20 reps.

And last “bear” session of this.

Density was low, since I once again tried to see if I could reassemble my bike between sets. They disassembled it to move it, but never reassembled it.

985

Nov 3

So, start of new “block”. But I wanted to test my deadlift, so I did that too.

Deadlift
135 x 7
185 x 3
225 x 1
275 x 3
hook grip
300 x 1
3 min rest
335 x 1
5 min rest
375 x 0 – got it 2" off the ground
5 min rest
365 x 1 – 10lb PR

Mat Pulls w/Chains
345 x 0 – didn’t budge for some reason
345 x 5 – PR
315 x 5

Z Presses
45 x 10
65 x 5
75 x 5
95 x 2
add wraps
120 x 2 – PR
110 x 3

EZ Bar Curls
bar + 20 x 15
bar + 30 x 15
add wraps
bar + 40 x 10

High Cable Pulleyaparts
nothing x 15
10 x 3 x 13 – roughly

Deadlift PR. Mat pull PR. Z Press PR.

I thought I had 375. Got 365 nice and smooth though. Still a 10lb PR. 365 is 2.43x BW. BW was 150.5 this morning. 2.5 is elusive. (Or, “allusive” as everyone on the internet seems to say these days…)

Used wraps on pressing and curling to stabilize my wrist.

Also went on a nice hike yesterday over by Mt Hood to a waterfall with my girlfriend. We did some scrambling over boulders to get behind the falls, and then my phone ran out of space to take a photo.

986

Z Presses
45 x 10
65 x 5
75 x 2
90 x 5
80 x 5

EZ Bar Curls
bar + 20 x 15
bar + 30 x 15
add wraps
bar + 40 x 13
remove wraps
bar + 20 x 15

Starting a new cycle with Z presses. Dropped to calculated 10RM. 4 forward, 3 back, repeat.

Thought about doing mat pulls today too, but had to cut time short to make it to a party. But now I’m waiting for the gf to get ready…

Figured an extra day of recovery after a deadlift PR might be acceptable.

I guess in a lot of circles, 365@150 is a good deadlift. Whereas I kind of see 500 as a minimum “decent” deadlift. Long ways to go.

987

[quote]LoRez wrote:
Axle Clean and Press 230 x 8
18" Axle Deadlift w/Straps 540 x 10[/quote]

Just reminding myself of my goals.

Current, somewhat related numbers:
Z Press 105 x 5, 110 x 4, 120 x 2
Olympic Press 140 x 1 (back in March)
13" Barbell Deadlift w/Straps + 35lb Chains 350 x 5

Right now just trying to build a base to work with.

  • Static overhead pressing strength, with associated “core” development
  • Elevated deadlift strength for reps
  • Lots of full-body TUT and food
  • And fix some movement patterns with my shoulders.

I will eventually need to focus more on grip strength/strength-endurance. And work on the axle clean and associated hip drive. And static and dynamic standing overhead work.

But for now, I need to put another 100 lbs on my Z press, and 200 lbs on my mat pulls.

–

Z Press
(6m)
45 x 10
65 x 5
75 x 2
95 x 5
85 x 5

adaptifier load: 1836@68; density: 306

7 Mat Pulls w/Chains
(21m)
135 x 10
185 x 5
225 x 5
275 x 2
hook grip
315 x 1
straps
350 x 5 – PR
315 x 5

adaptifier load: 6975@225; density: 332

EZ Bar Curls
bar + 10 x 15
bar + 20 x 15

Mat Pulls are getting pretty hard. Low back is feeling it too, but that could be leftover from Monday’s PRs. Or it could be from doing the Z press first.

I’ve also been doing some 3-way raise thing I saw in an article by Kalle Beck. 10 reps lateral raises, 10 forward raises, 10 bent over rear raises, nonstop. Just doing a few sets of those throughout the days at home with 5lb plates. Been something like 5 sets a day, the last two days

He claimed that these helped get rid of his shoulder impingements. I’m giving it a shot.

Curls are going to move to 3x a week, not every day. I just did them yesterday for some reason.

988

Hypothetical Z Press Plan
through the end of the year

Monday: 120 x 2 [PR], 110 x 3
Tuesday: 90 x 5, 80 x 5
Wednesday: 95 x 5, 85 x 5 ← today
Thursday: 100 x 5, 90 x 5
Friday: 105 x 5, 95 x 5

[out of town]

Wednesday: 95 x 5, 85 x 5 (Nov 12)
Thursday: 100 x 5, 90 x 5
Friday: 105 x 5, 95 x 5
Saturday: 110 x 5 [PR], 100 x 5

Monday: 100 x 5, 90 x 5 (Nov 17)
Tuesday: 105 x 5, 95 x 5
Wednesday: 110 x 5, 100 x 5
Thursday: 115 x 5 [PR], 105 x 5
Friday: 105 x 5, 95 x 5

Monday: 110 x 5, 100 x 5 (Nov 24)
Tuesday: 115 x 5, 105 x 5
Wednesday: 120 x 5 [PR], 110 x 5
Thursday: 110 x 5, 100 x 5 (Thanksgiving)

[out of town]

** Start of next Bear cycle **
Monday: 115 x 5, 105 x 5, 95 x 5 x 5-25 sets (Dec 1)
Thursday: 120 x 5, 110 x 5, 100 x 5 x 5-25 sets

Monday: 125 x 5 [PR], 115 x 5, 105 x 5 x 5-25 sets (Dec 8)
Thursday: 115 x 5, 105 x 5, 95 x 5 x 5-25 sets

Monday: 120 x 5 [PR], 110 x 5, 100 x 5 x 5-25 sets (Dec 15)
Thursday: 125 x 5, 115 x 5, 105 x 5 x 5-25 sets

Monday: 130 x 5 [PR], 120 x 5, 110 x 5 x 5-25 sets (Dec 22)
Thursday: 120 x 5, 110 x 5, 100 x 5 x 5-25 sets

That was kind of a pointless exercise. Lots of typing. Just wanted to see roughly how fast/slow the progress would be doing things this way.

Curious to see if things actually go according to plan though.

989

[quote]LoRez wrote:

[quote]LoRez wrote:
Axle Clean and Press 230 x 8
18" Axle Deadlift w/Straps 540 x 10[/quote]

Just reminding myself of my goals.
[/quote]
Cleaning ever rep?

990

[quote]spar4tee wrote:

[quote]LoRez wrote:

[quote]LoRez wrote:
Axle Clean and Press 230 x 8
18" Axle Deadlift w/Straps 540 x 10[/quote]

Just reminding myself of my goals.
[/quote]
Cleaning every rep?[/quote]
Yeah.

991

ref:

992

Z Press
(6m)
45 x 10
65 x 5
75 x 3
100 x 5
wraps
95 x 5

adaptifier load: 1988@71; density: 331; improvement: 28%

7 Mat Pulls w/Chains
(19m)
135 x 10
185 x 5
225 x 5
straps
285 x 2
355 x 5 – PR
320 x 5

adaptifier load: 7360@230; density: 387

It’s been awhile since I trained the same lift day after day. Z Presses are feeling really good and natural because of it. Mat pulls likewise. (My wrists, not so much. So wraps for those.)

PR yesterday, PR today.

I don’t understand what’s going on with the mat pulls. This is the 6th straight session with a PR. Went from a previous max of 320 x 6, to now 355 x 5. Not complaining but a bit confused. I expected to be hitting a wall before now.

What I do know is that if I can hit a lift for a 5 rep mat pull, I can do a deadlift from the floor with it.

When I left today, my left low back was significantly pumped relative to the right side. Going to find a sports chiropractor in town, since it seems I’ve got some imbalances somewhere. I know my left glute has some knots in it that I’ve been trying to work out. This may resolve with my own soft tissue work, but it would help to get the help of a professional too.

993

Starting to get pretty juicy.

994

I warmed up with some Z presses yesterday and fuck that.

Just doing the bar for like 15 reps felt soooo awkward haha. I have a lot of respect for you taking the time to master that

995

[quote]LoRez wrote:
I guess in a lot of circles, 365@150 is a good deadlift. Whereas I kind of see 500 as a minimum “decent” deadlift. Long ways to go.[/quote]

Everytime I hit a new deadlift PR, I feel like my standards change. I used to think 405 would be ‘decent’. Then I thought when I hit 500 I would have a decent deadlift. Then it was 405x10. Right now, it is my belief that 600 will be a decent deadlift, at just over 3x bodyweight. But I already know that when I hit that, my mind will immediately tell me ‘now you just need to get to 700. THAT will be strong.’

Anyway, good work in here. Still following along.

996

@spar4tee: Yeah. Things are coming along.

@spidey: They definitely took some getting used to. They’ve been a good self-corrective exercise for me, since you can’t get away with arching your back and pushing the bar too far forward like you can with a standing press. They’re also just a much more pure shoulder exercise.

@flipcollar: I think it was when I started looking through some pro strongman logs that my mindset really shifted… seeing guys lifting at a level where a 700lb deadlift isn’t really even good enough to be competitive. When I originally got my weight set, I didn’t really think I’d ever be able to lift 300. Right now though, I feel like I’m basically playing catch-up.

–

Watched DeFranco’s video on the Limber 11 last night. Worked through a few of the exercises/drills.

Started working through them again today, and my left leg started popping out of its socket on the rolls to V sits. Stopped there.

I felt worse after; pain along my quads and my tailbone. Probably ought to keep doing this so I don’t feel that way.

–

Z Press
(6m)
45 x 10
65 x 5
75 x 3
105 x 5
wraps
95 x 5

7 Mat Pulls w/Chains
(21m)
135 x 10
185 x 5
225 x 5
straps
285 x 2
360 x 0, 0, 0 – couldn’t get it to budge at all
340 x 0 – misloaded and barely moved it

EZ Bar Curls – all with wraps
bar + 20 x 15
bar + 30 x 15
bar + 40 x 11
bar + 20 x 15

Plenty of explanations why the mat pulls failed… not [yet] adjusted to high-frequency lifting, not recovered from yesterday, and, most likely, all sorts of weird new pains from that limber 11 stuff and my body just went into self-preservation mode.

Even so, it messed with my head.

I’ll be out of town, and back Wednesday. Plenty of time to recover. May reattempt 360, or may just back off to 340 (or lower) and work back up.

First ever business trip next week. I’ve driven to a place we consulted with in the past, but never done the airport, rental car, hotel thing for work.

997

Also a one set of 20lb hex dumbbell holds for a count of 40. I’ll start working these in 3x a week too.

EDIT: held from the end… not the handle.

998

3 days after writing it, I already deviated from that Z Press plan.

Z Press
(7m)
45 x 10
65 x 5
75 x 5
wraps
110 x 5 – PR
100 x 5

Still annoyed about yesterday.

Also, lots of pain while sleeping last night. Shoulders and right elbow especially. I think the lateral/front/rear raises might just be making things worse.

999

[quote]LoRez wrote:
3 days after writing it, I already deviated from that Z Press plan.
[/quote]
lol

Don’t sweat it, bro. Happens all the time.

[quote]
Also, lots of pain while sleeping last night. Shoulders and right elbow especially. I think the lateral/front/rear raises might just be making things worse.[/quote]
I’m not convinced that’s the case. Definitely keep the shoulder and biceps work in. Probably need more triceps and upper back work as well as work on the rotator cuffs. Mobility work for the upper back, shoulders, and wrists too.

1000

And I’m back. Over twice as much time spent traveling as actually in the office. Exhausting. Then girlfriend got LASIK so I played nurse for a couple days.

Friday:
Z Press
45 x 10
65 x 5
75 x 3
wraps
100 x 5
90 x 5

EZ Bar Curls
bar + 20 x 15
bar + 30 x 10

Saturday (today):
Z Press
45 x 10
65 x 5
75 x 3
105 x 5
95 x 5
(no wraps)

7 Mat Pulls w/Chains
135 x 10
185 x 5
225 x 5
275 x 3
335 x 5
305 x 5

105 for 5 felt pretty good on the z presses. Mat pulls felt all right. 335 felt like a good point to start a new cycle. Not too light, not too heavy.

The time off helped with a lot of the niggling pains.

I’m also starting to better understand the idea of “lifting as practice”. Even though I’ve done these weights before, the reps are performed better/faster/more-controlled.