Deadlift up to knees
1x4x275 (55%)
1x4x325 (65%)
4x4x375 (75%)
3 Board Press
4x4x200
Deadlift
1x4x250 (50%)
1x4x300 (60%)
3x3x350 (70%) (did these 3 sets and these only with straps)
5x3x375 (75%)
add suit
1x1x425
1x1x455
1x0x475
DB Bench
1x12x65
1x7x65
DB Flyes
3x10x30
BB Reverse Lunge
5x5x120
Thursday
Recumbant Bike
1 minute on, 30 sec. off
7 intervals
(level 9, stay above 110 RPM during “high intensity” phases)
I’m extremely happy with how everything went on bench today. It certainly doesn’t seem the extra triceps work is hurting my recovery any, in fact it may be improving recovery. So I will continue my present strategy.
Deadlifts were quite difficult today because my hands were quite sore, then I ripped open a callous. Sometimes I wonder about this high volume deadlifting stuff but I’ll get through it. I really don’t want to rely on lifting straps if I don’t have to. By the time I got to my 350 sets my hands were throbbing so bad I couldn’t pay attention to the rest of my body. It was at this point I said fuck it, a few sets with lifting straps would do me good. I gave them up once I got to 375 and for my 3 singles in the suit. I hit 425 and 455 quite cleanly. At this point my hands were giving me even more grief and I was deciding between taking 2 more singles at 455 or 1 single at 475. I went for the 475 and my grip just gave out very early in that attempt. Less than ideal but no worries. I didn’t pussy out so I count it as a victory.
[quote]mrodock wrote:
I really don’t want to rely on lifting straps if I don’t have to. By the time I got to my 350 sets my hands were throbbing so bad I couldn’t pay attention to the rest of my body. It was at this point I said fuck it, a few sets with lifting straps would do me good. I gave them up once I got to 375 and for my 3 singles in the suit. I hit 425 and 455 quite cleanly. At this point my hands were giving me even more grief and I was deciding between taking 2 more singles at 455 or 1 single at 475. I went for the 475 and my grip just gave out very early in that attempt. Less than ideal but no worries. I didn’t pussy out so I count it as a victory.[/quote]
I know most powerlifters hate straps and some even refuse to ever use them, but it seems partly just ego.
Obviously you don’t want to get used to using them, but it’s better to use them AND get your work in as opposed to skipping out on your work. You may not train your grip with them, but you sure as hell don’t train your grip by skipping out on the work either.
Nice session.
PS- I’ve found the same thing with tris (and most upper body) as far as extra sessions helping recovery. For me the trick (although I’m still figuring this out) is limiting volume.
I know most powerlifters hate straps and some even refuse to ever use them, but it seems partly just ego.
Obviously you don’t want to get used to using them, but it’s better to use them AND get your work in as opposed to skipping out on your work. You may not train your grip with them, but you sure as hell don’t train your grip by skipping out on the work either.
[/quote]
I agree. The way I look at it, if you know it is a weight you can normally deadlift, row, etc without the straps, then using them when you’re going at a higher volume to ‘protect’ your hands is not going to be detrimental to your grip. I’ve also found that if I use double overhand on deadlifts (no straps) for as long as I can hold onto the weight for a few reps that is all the static grip training I need.
Just for the sake of clarity, I was proud of myself because I did all my reps and then went on to do suited stuff even though my hands felt terrible. Not using straps is not a point of pride however. My thinking on straps is they change the set-up and consequently change the lift, if only in a very minor way. I am trying to simulate competition insofar as possible with every lift.
Besides all that, I just learned how to use lifting straps properly. I had really thick ones before and they made it more difficult to grip. So now that I understand how to use the straps I will probably always use them for rack pulls and whenever else they are needed. I’m going to try and let my hands heal up well if I can. It is already getting pretty obnoxious.
Really good week of work. I am really looking forward to the higher volume of next week.
I tend to exert as much energy as is necessary to lift the weight. From what I have heard this was Ed Coan’s approach so I figured good enough for him, plenty good enough for me. I have heard he looks the exact same way squatting 660 as 950+. So sometimes I have a difficult time telling how easy or difficult a weight truly is. So the point is on my 2nd round of squats I decided to be more aggressive with my squats and they felt so much easier from the first round. Thought that was sort of interesting if for nothing else.
I sure am enjoying the Zercher squats and they are starting to feel a fair amount easier. I wouldn’t mind being able to handle 5x5x275 on these but we’ll see.
I think I’ll start doing chins next week (since I’m so weak on pull-ups). I’ll start by doing as many sets as needed to get to 40 reps. Not making much progress on curls, maybe I have to watch myself in the mirror like all the other college kids.
Bench (~4 sec. eccentric)
3x5x160
1x4x160 (missed 5th rep on last set)
Squats (all but last set beltless)
1x4x205 (50%)
1x4x245 (60%)
4x3x285 (70%)
4x3x330 (80%)
3 Board Press
2x6x185
2x5x185 (On second to last set the last rep was really sloppy, on the last set I needed a very slight spot on final rep, thus I gave myself credit for only 5 reps on each of these sets.)
Recumbant Bike
1 minute on, 30 sec. off
9 intervals
(level 9, stay above 110 RPM during “high intensity” phases)
Felt very light-headed on my 2nd squat session which wasn’t a lot of fun. Not really pleased with how bench went. The really slow eccentrics are kind of a mind fuck; the first few reps feel great and then I just run out of energy. Don’t know why I have such a problem with high reps on board presses. I just totally gassed on those last two sets. I’m trying to be patient though. It might take me a little while to figure this bench thing out, but figure it out I shall.
Decided to deload a bit on accessory work on high volume weeks. Hence the lighter Zerchers.
[quote]mrodock wrote:
Don’t know why I have such a problem with high reps on board presses. I just totally gassed on those last two sets. I’m trying to be patient though. It might take me a little while to figure this bench thing out, but figure it out I shall.
[/quote]
Ditto!
If I do a set of say 8 reps to failure, at 6 I have 12-15 reps in my head. Then rep seven all of a sudden become near maximal and I have to fight 8 all the way.
It’s probably too early in your program to tweak too much, but maybe keep clusters in the back of your head for down the road. They allow you to do a lot of reps in a short time period, but provide just enough rest to keep things chugging along.
[quote]Ruggerlife wrote:
mrodock wrote:
Don’t know why I have such a problem with high reps on board presses. I just totally gassed on those last two sets. I’m trying to be patient though. It might take me a little while to figure this bench thing out, but figure it out I shall.
Ditto!
If I do a set of say 8 reps to failure, at 6 I have 12-15 reps in my head. Then rep seven all of a sudden become near maximal and I have to fight 8 all the way.
It’s probably too early in your program to tweak too much, but maybe keep clusters in the back of your head for down the road. They allow you to do a lot of reps in a short time period, but provide just enough rest to keep things chugging along. [/quote]
Yeah I’m not sure what to make of the whole board press thing. I think I’ll probably do them differently after this cycle.
All I know about clusters is what Cartman taught me . . . “poor people tend to live in clusters.”
Do clusters for board pressing exclusively? How long are you supposed to rest between reps? Is there a good article on this type of training? Thanks for the suggestion!
[quote]Ruggerlife wrote:
mrodock wrote:
Don’t know why I have such a problem with high reps on board presses. I just totally gassed on those last two sets. I’m trying to be patient though. It might take me a little while to figure this bench thing out, but figure it out I shall.
Ditto!
If I do a set of say 8 reps to failure, at 6 I have 12-15 reps in my head. Then rep seven all of a sudden become near maximal and I have to fight 8 all the way.
It’s probably too early in your program to tweak too much, but maybe keep clusters in the back of your head for down the road. They allow you to do a lot of reps in a short time period, but provide just enough rest to keep things chugging along. [/quote]
Tricep failure is a bitch, huh? I am constantly amazed at how quickly I die out on any lift (close-grip, board press, etc) dominated by the triceps over the course of say from rep 5 to rep 6.
[quote]novaeer wrote:
Ruggerlife wrote:
mrodock wrote:
Don’t know why I have such a problem with high reps on board presses. I just totally gassed on those last two sets. I’m trying to be patient though. It might take me a little while to figure this bench thing out, but figure it out I shall.
Ditto!
If I do a set of say 8 reps to failure, at 6 I have 12-15 reps in my head. Then rep seven all of a sudden become near maximal and I have to fight 8 all the way.
It’s probably too early in your program to tweak too much, but maybe keep clusters in the back of your head for down the road. They allow you to do a lot of reps in a short time period, but provide just enough rest to keep things chugging along.
Tricep failure is a bitch, huh? I am constantly amazed at how quickly I die out on any lift (close-grip, board press, etc) dominated by the triceps over the course of say from rep 5 to rep 6.[/quote]
What have you found to be the best way to train lockout?
[quote]
novaeer wrote:
Tricep failure is a bitch, huh? I am constantly amazed at how quickly I die out on any lift (close-grip, board press, etc) dominated by the triceps over the course of say from rep 5 to rep 6.[/quote] Amen!
[quote]
mrodock wrote:
What have you found to be the best way to train lockout? [/quote]
Since I have zero experience in a shirt to date, I’ve only recently started to target lockout. I asked another T-Nation poster about a month ago and this was his response (note: W.E.C. is a 308/SHW lifter and specializes in bench). Also, part of my question was about reverse band presses so that’s why he specifically mentions them.
[quote]W.E.C.'s comment: Building tricep strength. Hm. I like a heavy dose of CG bench, but have mixed feelings about reverse bands. While I like reverse band to get a lot of weight in your hands, the reverse band setup most use (choked around the top of the rack) doesn’t deload in the same way a shirt does. It tends to give an overall lightening, rather than a light chest and heavy lockout, and so may not be hitting your tri’s all that hard. I’d advise to keep them in (I do) but to supplement with another lockout movement as well, boards, floor press or pin presses.
For lockout I personally use long pin presses, raw board presses (3 and 4), and band/chain benches.
For getting used to holding heavy weight I use short pin presses, reverse bands, and occasionally shirted boards, but shirted boards can easily mess with your groove. [/quote]
Since I have zero experience in a shirt to date, I’ve only recently started to target lockout. I asked another T-Nation poster about a month ago and this was his response (note: W.E.C. is a 308/SHW lifter and specializes in bench). Also, part of my question was about reverse band presses so that’s why he specifically mentions them.
W.E.C.'s comment: Building tricep strength. Hm. I like a heavy dose of CG bench, but have mixed feelings about reverse bands. While I like reverse band to get a lot of weight in your hands, the reverse band setup most use (choked around the top of the rack) doesn’t deload in the same way a shirt does. It tends to give an overall lightening, rather than a light chest and heavy lockout, and so may not be hitting your tri’s all that hard. I’d advise to keep them in (I do) but to supplement with another lockout movement as well, boards, floor press or pin presses.
For lockout I personally use long pin presses, raw board presses (3 and 4), and band/chain benches.
For getting used to holding heavy weight I use short pin presses, reverse bands, and occasionally shirted boards, but shirted boards can easily mess with your groove.
So it looks like you’re on the right track.[/quote]
Clint knows his stuff and I would agree those are all good paths to take. It’s funny how he specifically mentions reverse band presses, because I found almost a perfect 1:1 relationship between my shirted bench (double-ply, mind you) and reverse blue (strong) band press. When I hit 480 in competition last fall, I benched 475 with the reverse bands about a month or so prior.
Push-ups
3x8x44lbs of chain weight (paused at bottom, chains barely unloaded at the bottom)
Lat Pulldown holds on chest (wide grip)
1x30 sec.
1x25 sec.
1x23 sec.
Deadlift from bottom of knees (lifting straps)
1x4x300 (60%)
2x4x350 (70%)
4x4x400 (80%)
DC Lat stretch
BB Reverse Lunges
5x5x135
Thursday
Tricep Pushdowns (mini-band)
1x100
Recumbent Bike
1 minute on, 30 sec. off
10 intervals
(level 9, stay above 110 RPM during “high intensity” phases)
The first 3 singles on suited deadlift were a little rough. On the last one I not only blasted the weight off the floor but I also got my hips through quickly so that the bar speed did not stall right near lockout. I will be working more on the timing of suited deadlifts. Threw in some shoulder prehab type stuff between deadlifts. My hands didn’t bleed at all and the lifting straps worked half way decent for rack pulls. Good session.
I was quite easy how easy squats were today considering I didn’t use a belt. This is the easiest this day has been in Sheiko so far. I think adding 8 pounds (188.2 this morning) has helped my squat! I’m sure Modi will be amazed.
Just stopping in for a minute…very impressed with your progress, nice work bud. But sorry to see your bench still blows ;-).
I told you gaining weight was the ticket. We’re probably going to cross paths soon on that front, I’m a shade over 190 at the moment (was above 230 at the beginning of the year).
[quote]Ramo wrote:
Just stopping in for a minute…very impressed with your progress, nice work bud. But sorry to see your bench still blows ;-).
I told you gaining weight was the ticket. We’re probably going to cross paths soon on that front, I’m a shade over 190 at the moment (was above 230 at the beginning of the year).
Keep it going…[/quote]
Haha, thanks for checking in Ramo. Good to hear from you! I told a friend today that it will be 1 year until I have a good squat, 2 years before I have a good deadlift, and 3 to 4 to 5 years before I have a mediocre bench. I’ll be testing my raw bench in about 3 weeks so we’ll get a clearer picture on exactly HOW much I suck relatively soon.
I hit 188 yesterday so the changeover is eminent!
I hope all is well with you in whatever you are up to besides slimming down.
I am constantly amazed at how quickly I die out on any lift (close-grip, board press, etc) dominated by the triceps over the course of say from rep 5 to rep 6.