Dips
5x8x+25 (don’t like how these are making my shoulders feel, exchanging them for something else)
[/quo
Floor presses? CG Bench?[/quote]
While those are really good exercises I need something that is more of an isolation movement, not as taxing to the nervous system, etc. . . . although I am starting to warm up to the idea of doing 5 sets of 8 on CG bench, that might work really damn well, thanks! I’m going to check Sheiko’s list of auxiliary exercises for the bench today. But I might go with high rep CG’s. I was told by the best bencher in the gym to do pin presses. I suppose I could do those 5x5, but 2 times a week seems a little excessive and I don’t want to add in 2 different tricep exercises at this point. Okay, I need to stop rambling!
Dips
5x8x+25 (don’t like how these are making my shoulders feel, exchanging them for something else)
[/quo
Floor presses? CG Bench?
While those are really good exercises I need something that is more of an isolation movement, not as taxing to the nervous system, etc. . . . although I am starting to warm up to the idea of doing 5 sets of 8 on CG bench, that might work really damn well, thanks! I’m going to check Sheiko’s list of auxiliary exercises for the bench today. But I might go with high rep CG’s. I was told by the best bencher in the gym to do pin presses. I suppose I could do those 5x5, but 2 times a week seems a little excessive and I don’t want to add in 2 different tricep exercises at this point. Okay, I need to stop rambling![/quote]
I see the benefits of pin presses, but they never feel right for me personally. I think it’s because you loose the tension as the weight hits the pins. That’s why I’ve always preferred a ~3 board in its place. Similar range, still limits shoulder involvement and keeps a more constant tension. You can also do close grip off of 3 boards to hit the triceps.
I see the benefits of pin presses, but they never feel right for me personally. I think it’s because you loose the tension as the weight hits the pins. That’s why I’ve always preferred a ~3 board in its place. Similar range, still limits shoulder involvement and keeps a more constant tension. You can also do close grip off of 3 boards to hit the triceps.
[/quote]
Yeah I was wondering that about pin presses, that might REALLY be a problem doing them for higher reps.
Yeah I could do board presses for higher reps . . . I was trying to do them in my 2nd bench session (so once a week), and I was really having trouble performing consistently on them (seemed I had different levels of fatigue in my triceps every session). Plus, I was having a hell of a time finding one spotter let alone two!
[quote]mrodock wrote:
I’m choosing one of the following to replace weighted dips: close grip bench press, db french press, or nosebreakers (lying on floor), any thoughts?[/quote]
I substituted nosebreakers for the dips, with the approval of Bates.
Close Grip would probably have a better carryover, but it may be too much to recover from since it is so similar to a regular Bench. I found NB’s to be therapuetic for my elbows. Dips tear my shoulders up, so I’ve pretty much given up on them. If you choose CG’s, just don’t overdo them.
[quote]Modi wrote:
mrodock wrote:
I’m choosing one of the following to replace weighted dips: close grip bench press, db french press, or nosebreakers (lying on floor), any thoughts?
I substituted nosebreakers for the dips, with the approval of Bates.
Close Grip would probably have a better carryover, but it may be too much to recover from since it is so similar to a regular Bench. I found NB’s to be therapuetic for my elbows. Dips tear my shoulders up, so I’ve pretty much given up on them. If you choose CG’s, just don’t overdo them.[/quote]
for the nose breakers you might want to go 10-15 reps. They tear my elbows up if I go to heavy…
Hahaha, seems we all have issues with one lift or anothor, I can’t do dips because of shoulders either so…just see how you respond.
[quote]Free2Be wrote:
Modi wrote:
mrodock wrote:
I’m choosing one of the following to replace weighted dips: close grip bench press, db french press, or nosebreakers (lying on floor), any thoughts?
I substituted nosebreakers for the dips, with the approval of Bates.
Close Grip would probably have a better carryover, but it may be too much to recover from since it is so similar to a regular Bench. I found NB’s to be therapuetic for my elbows. Dips tear my shoulders up, so I’ve pretty much given up on them. If you choose CG’s, just don’t overdo them.
for the nose breakers you might want to go 10-15 reps. They tear my elbows up if I go to heavy…
Hahaha, seems we all have issues with one lift or anothor, I can’t do dips because of shoulders either so…just see how you respond.[/quote]
Free2be: Thanks, I’ll keep an eye out for that.
Modi: I think it is best to give my shoulders a little break and stay away from the close grips, thanks.
Squat shoe testing (belted) [the shoes feel amazing, Do-win Rogues on Modi’s recommendation]
1x315
1x405 (30lb PR) with depth to spare
Deadlift from bottom of knees
1x5x255 (50%)
2x5x305 (60%)
2x4x355 (70%)
4x3x405 (80%)
DB Lunges
5x5x40’s
3 hours 2 min.
I added 15 pounds this cycle to deadlift, feels like I should have added 30. Deadlift keeps feeling easier as I add more weight to the bar. I think I’m getting stronger on it faster than I am adding weight. Oh well!
Soooo . . . the squat shoe testing. I have some explaining to do. A 300 pound guy, mostly muscle, is watching me squatting with the bar, and starts critiquing my technique. He wants me to put the belt on, and then proceeds to teach me how to better hold my arch. He has me tighten the belt tighter than it has ever been before and then pushes the front end of it down a few inches. Then he has me arch my upper back hard into the bar, really tighten my lower back and sit back. It feels 1000% different from how I have been squatting I had known my squat technique wasn’t where I wanted it. After some instruction he tells me my squat technique is as good as he has ever seen (clearly hyperbole) but it gave me some confidence in the lift I’ve felt like shit on for most of this program. Anyway I start loading a little weight on the bar because I want to see if he can help me dial in the technique with some weight.
So I work up to a single at 315 and that is going to be it. But it felt ridiculously easy and he wouldn’t have my arguments for not putting 405 on the bar, so I load it, get psyched up, and lift it with stability I had never felt before. It wasn’t a true grinding, max effort type lift so that makes me feel slightly less stupid for giving into peer pressure. Anyways, time to work on recovery.
For the record, if I would have stuck to Dave Bate’s 13 week Sheiko program I would have been working up to 95% on all the lifts today. But because of the timing of my meet I am doing another volume block before I peak.
Let’s see, your squat is way up and your deadlift is testing can’t keep up with your strength curve? Yup, you’re quickly becoming one of my least favourite people on here.
Nice job. Can’t wait to see what you do at the meet.
[quote]Ruggerlife wrote:
Let’s see, your squat is way up and your deadlift is testing can’t keep up with your strength curve? Yup, you’re quickly becoming one of my least favourite people on here.
Nice job. Can’t wait to see what you do at the meet.[/quote]
I’m still only 11 months into lifting weights, so I should be improving fast :o). And I hope my meet gives you plenty of reason to despise me!
I really think it is important to figure out whether our bodies are partial to volume or intensity. I think I am finally doing a program that suits me and will progress fairly quickly because of it.
I think my progress on deadlift is because I switched to sumo RIGHT before this cycle and it seems to work better for my body style. I also think sumo deadlift is making my wide stance squat stronger. Damn, I have to figure out something for bench!
Nice job! Glad you like the shoes, and nothing beats a little hands on technique work. 4 plates must feel good!!!
By the way, I think you’ll have plenty of time to recover from your Squat. I seem to recall working up to a 95% DL and forgetting to video it, so I ended up pulling it twice during the Skills Eval, and it didn’t effect the rest of the program. So if your 405 wasn’t a grind, it was probably closer to a 95%, whcih means you might have a 420+ in you right now.
[quote]Modi wrote:
Nice job! Glad you like the shoes, and nothing beats a little hands on technique work. 4 plates must feel good!!!
By the way, I think you’ll have plenty of time to recover from your Squat. I seem to recall working up to a 95% DL and forgetting to video it, so I ended up pulling it twice during the Skills Eval, and it didn’t effect the rest of the program. So if your 405 wasn’t a grind, it was probably closer to a 95%, whcih means you might have a 420+ in you right now.[/quote]
Yeah, 4 plates does feel good. It is more of a relief than anything. I certainly don’t think I have anywhere near a “big” squat now. It’s just I had to get through 4 plates before I can start chipping away at 5 plates. I squatted 350 3 months into lifting and figured my squat would keep flying. But my squat slowed way down and my deadlift picked up. Maybe with some technique work and some good shoes I can get this squat steamrolling. I really felt from the beginning of my lifting I have the most talent for the squat and I want to try and realize my potential on this lift in particular.
I might consider doing the base mesocycle at some point this summer.
I was thinking about your double pull last night actually.
Yeah I was trying to figure out what I might be capable of come meet day considering all the factors at work. Also trying to figure out what my first two attempts might look like. Any ideas?
I found this on Elitefts in an article by Joe Hashey: "Contrast showers and baths: For the first few times that you use contrast showers, it may be uncomfortable but still invigorating! I recall when John Frieser, a new trainer here at Synergy Athletics, was getting ready for the NFL combines. He had his full day scheduled including his time in the shower! There are different time sequences used, but I prefer one minute as cold as I can stand followed by two minutes as warm as possible.
Also, you can isolate the contrasting to a body part such as the hands by using two bucketsâ??one with hot water and one with icy cold water. Perform contrasting and you will feel great! Contrasting relaxes and excites the muscles, moves blood through, and shortens the restoration time."
Apparently some of the benefits of contrast showers are now available for pussies like me! So, my question is how soon after your workout are you supposed to do contrasting? Will it have some positive effects 30-40 min. after the workout? Has Dr. Siff or anyone else studied this?
[quote]Bagger wrote:
Great progress. Are the Bench numbers coming up as well?[/quote]
I think so, but my progress is a touch more subtle on that lift. I’ll get a better idea this week (today) and next week when I go heavier in the shirt.
[quote]mrodock wrote:
Apparently some of the benefits of contrast showers are now available for pussies like me! So, my question is how soon after your workout are you supposed to do contrasting? Will it have some positive effects 30-40 min. after the workout? Has Dr. Siff or anyone else studied this?[/quote]
I think you can get benefit any time from them. I usually lift, ice my knees/elbows/shoulders while eating something post workout and then take my contrast shower after that, so certainly 30+ minutes later. I even take them on my off days if my body is still screaming from the last workout.
1 minute cold is a long time. I’ve been using 60 sec hot/30 sec cold. I think my old training partner does 30 or 45 sec hot/15 sec cold. Repeat this 3 or 4 times. Finish on a cold shower unless you are going to bed immediatle afterwards, if so, then finish on a hot one.
[quote]Modi wrote:
mrodock wrote:
Apparently some of the benefits of contrast showers are now available for pussies like me! So, my question is how soon after your workout are you supposed to do contrasting? Will it have some positive effects 30-40 min. after the workout? Has Dr. Siff or anyone else studied this?
I think you can get benefit any time from them. I usually lift, ice my knees/elbows/shoulders while eating something post workout and then take my contrast shower after that, so certainly 30+ minutes later. I even take them on my off days if my body is still screaming from the last workout.
1 minute cold is a long time. I’ve been using 60 sec hot/30 sec cold. I think my old training partner does 30 or 45 sec hot/15 sec cold. Repeat this 3 or 4 times. Finish on a cold shower unless you are going to bed immediatle afterwards, if so, then finish on a hot one.[/quote]
EZ Bar Skullcrushers (floor)
5x8x55 (thoroughly humiliating)
3 hours 7 min.
Squats felt amazing today. I really think the combination of the shoes, the technique changes, and setting a new max when I should? have been too fatigued to do it gives me all sorts of confidence in the squat. I will be doing top sets with my belt to get used to using it the way the guy on Friday showed me. If only bench was falling into place the way squat and deadlift seem to be. Perhaps once I get rid of my bench fatigue it will be far better than I think. Here’s to hoping.
Three more volume weeks and then I am off for a week.
EZ Bar Skullcrushers (floor)
5x8x55 (thoroughly humiliating)
3 hours 7 min.[/quote]
How did you come up with the sumo GMs? I hadn’t actually considered that variation. How do you find them working?
Don’t worry about the skull crushers, I’m in the same boot. I hate using smaller weights, but really the point of them isn’t to be hitting PRs, they are purely an assistance/restoration movement.
3 F**kin’ hours???
Nice work on the squats and good call on the bench if it wasn’t feeling right.
