Built a 3 inch platform to use for deads. Held up well today, now to sand and finish it. Strength is going up great- same number of reps as last week, 15 lbs more weight and another 2 inches on the deficit. Rest of the session went good. I don’t like subbing Leg Curls for GHR, but I don’t have any way to set it up right now (3 lat pulldowns and none of them work ugh).
Big issue was that my low back seized up from the deficit (in large it’s SI, around the same area and always around the PSIS). Had a chiropractic visit today which always helps but I’m going to be looking for some serious ART to mobilize the area in a couple weeks.
A1. Flat Bench: 135 x 18, 12, 6 A2. HS High Row: 2 plates +10 x 4x8 B. Incline Bench: 65 x 15, 15, 12 C. Close Grip: 95 x 12, 85 x 12, 65 x 15 D1. Cable Crossover D2. Curl
Tried to keep this very bodybuilder; 1-2 minute rest times, slow eccentric. Had a huge drop off on the flat bench reps but the pump was massive. Overall went very quick and came out of the gym feeling great.
I am anxious to see the result of pulling from a deficit for such an extended period of time.
Isn’t it crazy how rep drop offs can be so ridiculous when volume is introduced all of a sudden? The same stuff happens to me when I throw in the 12-20 rep range on a movement I usually don’t hit high reps on.
Training bodybuilding style is murder after months of low reps, the pain is very rewarding though.
Squat (Thursday 05/21/09)
A. Front Squat: 180, 205x3 and 230x6 (picked my battles today) B. Romanian DL: 4x6 (top set 245) C. Reverse DB Lunge: 3x5 (top set 40s) Prisoner Abs (lots of sets here)
Lately I’ve been filming my top sets on the front squat that felt like death to me, yet on video it seems like I’m hardly straining. Good form and explosiveness probably have something to do with it, but not all. I’d like to think that I’m not pussying out on the sets, so next week’s 240 will be taken to the max.
Rest of the workout went fairly well but I’m not feeling the Prisoner Abs too well, need to experiment with these. My Ab Wheel has been mysteriously missing since I moved. Worst case is I pay another $10 for one.
A1. Deficit DL: 260x5, 295x3, 330x6 A2. Low Bar GM: 2x8x125, 2x5x135 A3. BSS: 3x5x35 KTE and Pallof Press
Great session overall. Next to no back pain today (w00t) and I pulled 5 lbs less than my best convo pull for the same amount of reps from a 3 inch deficit + smaller plates and a worse bar. I forsee nasty PRs in the weeks to come.
BSS still sucks as usual but I’m making some progress.
Demolish #3 from Wednesday 05/27/09
Overall Soreness: 3/10
Back Pain: 1/10
Bench: 185, 190, 195x3, 200x2, 185x5 Decline: work up to 185x3 and stop Incline DB: 50, 60x6, 65x4, 2x50x8 2-Board: warm up then skip HS High Row: 5x10x2 plates teh gunshow
I seriously can’t bench in this gym. Previous PRs of 235x1, 205x6 and 185x11 and I strain today for 200x2. Military Press is going up fine with a lot worse form than my bench, I don’t know what the fuck is up.
I like the program, but I think it’s the equipment and racks that are affecting me the most. I’m going to finish off the program and switch to probably Floor Press 5/3/1 and work the bottom end with lots of DB and shoulder assistance work.
Front Squat from Thursday 05/28/09
Overall Soreness: (upper body) 6/10
Back Pain: 1/10
A. Front Squat: 190x5, 215x3, 240x6 B. Romanian DL: 225, 235, 245, 255x6 C1. DB Reverse Lunge: 3x6x30 C2. Ab Progression: 3x15
I’ve realized why my last two weeks were off a bit with front squatting; I’d widened my grip a little bit to adjust to the larger bar which was throwing my rack position off a bit. I went index finger on the smooth today and “wedged” my hands on my shoulders and it almost felt like cheating.
Main problem with front squats for reps is breathing. For 3 reps or so I’m good, but I can’t get a breath worth a damn with hundreds of pounds on my chest.
No need to drop $200 on a pair though (I just wanted the privledge of saying that a kangaroo had died to make my shoes), I’ve only heard good reviews about Glenn Pendlay’s Rogue Do-wins (more like $80 or so).
Finally the Military is moving and in a good way- I’ve never managed 135 for more than one rep so I think 130x6 is a step in the right direction. The rest was a good quick workout.
IA, I will be checking out your posts. From what I have seen it looks like you are on the right path. Keep up the good work!
The only suggestions I have are the same that you stated earlier in your forum about pushing your head through on the military presses. You did better on your 5/30 post, however it looks like you could still push it through a little earlier.
Thanks jhardee, I appreciate the kind words. As for the lockouts, they’re from about forehead level. I need to keep messing around with the setup- I’m not doing these really as lockout assistance but for heavy tricep training. It’s something I’m pretty weak on so I’ve got to keep hammering away at it.
Deload week!
Deadlift from Monday, 06/01/09
Overall Soreness: 0/10
Back Pain: 1/10
A. Deficit DL: work up to 205x5 B. Hang Power Clean: top set 155x2 C. BSS: 2x15xBW Pallof Press
Deload week so I’m taking everything pretty easy except for the cardio. Some critique on the hang clean would be much appreciated though, I suck and need some improvement. I have no aspirations of Oly lifting or full squat cleans but I’d like to get some level of competency with the exercise.
A. Bench: 135 x 15, 12, 12 B. Decline: 135 x 8, 115 x 15, 15 C. Incline DB: 3x12x40 D1. 3-Board: 185 x 4, 135 x 12, 8 D2. HS High Row: 5x10x2 plates Curls
I have to go so light on these days but the pump is ridiculous. Writing this two days after, the chest soreness is incredible. I was absolutely destroyed by the Incline DB and the 3 Board hurt bad. Good workout though.
IA, just watched the Hang Cleans from the other day. Overall they look good, I have seen a lot worse working with athletes. During your pull, your are getting good extension, however you are not getting your hips all the way through. Also, if you look closely, you are almost completely vertical. You should have a slight lean backwards (slight, do not over exaggerate, ~5 degree).
As for the attempt, your technique was slightly different. For example, as you started to slide the bar down your thighs from the set position, you stopped before getting your shoulders slightly in front of the bar (unlike your first set). And when you pulled, you didn’t even get vertical, you stay over the bar. Probably just a mental thing. But you still could have had that first attempt if you flipped your elbows under.
So overall, I would suggest getting your shoulders slightly in front of the bar right before the pull. When you fully extend, have a slight lean backwards (~5 degree) and shoot your hips through (forward).
