Fri
something shoulder-related as warm-up
weighted dips
weighted chins
abs
I would be looking to do more sets / volume on each than I have in this log; but it is not thought through yet. Anything I am overlooking in any of this?[/quote]
I dunno if this is important to you, but your bench may suffer from this program. Dips are a good chest developer but don’t translate well to a good bench in my experience. It might work if you do both narrow and wide grip dips, though.
Fri
something shoulder-related as warm-up
weighted dips
weighted chins
abs
I would be looking to do more sets / volume on each than I have in this log; but it is not thought through yet. Anything I am overlooking in any of this?
I dunno if this is important to you, but your bench may suffer from this program. Dips are a good chest developer but don’t translate well to a good bench in my experience. It might work if you do both narrow and wide grip dips, though.[/quote]
Thanks for pointing this out, and the suggestions. Bench really doesn’t matter for these weeks, but this gives me the idea to put in BW push-ups on the Friday for warm-up and maybe on another day.
Squat:
70 x 6 reps, 100 x 2 reps, 120 x 1 rep, 140 x 1 rep, 145 x 1 rep, 150 x 0 reps
Having found out that the squat rack would be taken from the gym this week, I decided to go ahead and test my 1RM. Bottom still and video above and below of the successful lifts, thanks in advance for any criticism or suggestions (missed the 150 pretty high after getting out of the hole somewhat before where you can see me becoming unsteady on the 145 (which actually felt ok)).
Did a little Good Morning on that last, eh? You actually lost it on the way down rather than on the way up. 5 minutes rest and another attempt - you are definitely strong enough to get it.
[quote]skidmark wrote:
Did a little Good Morning on that last, eh? You actually lost it on the way down rather than on the way up. 5 minutes rest and another attempt - you are definitely strong enough to get it.[/quote]
Eagle-eyed, aye: the way down is the way up – but I still should have had it. In any event, I decided to give myself only three chances and so define for now the discretion that is the better part of valor.
Thanks for the videos. They really help me visualize how to squat properly.
I like the shoes, I have a pair of old school black converse myself.
[/quote]
Any such value is accidental, Mday, but I am glad if it is so – even if you mean ‘… by not doing what you are doing’ (except for the shoes)!
I posted the videos not because they are worth two shakes but in order to benefit from any comments that you all might make: I have found it surprisingly hard to judge my own film, certainly on the same day made, without my judgment being excessively colored by the ‘feeling’ that I had doing the lift about what was right and wrong.
Bench press:
70 x 6 reps, 100 x 1 rep, 115 x 1 rep, 125 x 1 rep, 127.5 x 1 rep, 130 x 0 reps, 130 x 0 reps
Had some positioning problems as I called upon a spotter for these attempts (as was necessary), but neither of us was used to it. Not an excuse, however: I just could not press the 130 past mid-height into lock-out. (No video.)
I had to can the bench pressing today because I was the only one at the gym. The bench held the bar to low and it was a 1/2 press just to get the weight up…I couldnt get myself positioned correctly and was worried about my shoulders unracking the weight…so I undestand the needing a spotter to help get positioned correctly.
Bench press:
70 x 6 reps, 100 x 1 rep, 115 x 1 rep, 125 x 1 rep, 127.5 x 1 rep, 130 x 0 reps, 130 x 0 reps
Had some positioning problems as I called upon a spotter for these attempts (as was necessary), but neither of us was used to it. Not an excuse, however: I just could not press the 130 past mid-height into lock-out. (No video.)[/quote]
I dunno about that. AS the weight gets heavier, the handoff becomes more and more important, I’m finding. I have no spotter and I’m wasting a fair amount of energy getting the bar out of the hooks and ruining positioning thereby.
You might put some Tate presses after your bench to bring the tri’s along, since it sounds like you have good strength out of the bottom. Just a little more frequency, nothing exhausting.
I don’t usually have a spotter either for my rep work, and at the weights I am doing can still get up alone from the bench with the bar if need be even if I get stuck, although I don’t attempt a rep if I am not convinced I can make it (occasionally wrong, of course). For the max attempt I thought it prudent and an energy-saver to have a handoff – but that needs practice, too: both the giving and taking.
I’ll look into the Tates for the next go-round with benching. But I want to get a video this time at the beginning of things to see what needs work. I thought I came out of the bottom well, but maybe it was really just a millimeter that felt like almost a foot-length!
Press:
50 x 2 reps, 60 x 1 rep, 70 x 1 rep, 80 x 0 reps, 77.5 x 1 rep
Power clean:
50 x 2 reps, 60 x 1 rep, 70 x 1 rep, 80 x 1 rep, 77.5 x 1 rep, 85 x 1 rep, 90 x 1 rep, 92.5 x 0 reps
Since I start my press from the floor, these movements were combined up to the press max. After pressing the 70 I really expected to get the 80, but it was not even close, so I took the weight back down a bit and got the 77.5 as current 1RM and then concentrated on the power clean. Things came together today so that I pulled the 90 pretty well as current 1RM, but the 92.5 was not even close. These weights are also my PRs, as I never focused on them before this year.
I hate the treadmill and other aerobic machines. So on occation I’ll do 5 sets 10 reps of clean and press. My heart rate goes sky high. Last time used 135 lbs and thought I was going to pass out. You have to try it. I cheated on the last few sets and ended up doing something like 3 sets 10 and 4 set 5.
Clean and press is as demanding as it gets. Moving 135 from floor to 7 feet or so is a LOT of work.
when I feel the need for conditioning or some other masochistic impulse takes me over and feeling as you do about treadmills and aerobic machines, I take a day and do 3-5 rounds at 5 reps of this:
bar pushup
bent row
RDL
hang clean
push press
So you do a pushup on the bar, grab the bar and do a bent row, then RDL it, then hang clean it then push press it, then back to the floor and start the cycle again, never letting go of the bar. That’s one rep.
By the time rep 5 comes around, hang clean form is terrible and you want to die. Most I can do is 135 and I’ve not gotten past 3 rounds with it.
Deadlift:
70 x 8 reps, 120 x 2 reps, 150 x 1 rep, 180 x 0 reps, 180 x 0 reps, 175 x 0 reps, 172.5 x 0 reps
Well, that was a complete wash, the first 180 at least leaving the floor with some promise, not fulfilled, the whole then rendering the 170 lifted on 11 and 18 June 2008 as my current 2RM as well as 1RM.
