@oldbeancam @T3hPwnisher thanks for the extensive write up. I was honestly expecting a “lift for 20 years, then come ask me” type of answer so very specific recommendations are appreciated. Thank you.
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I’ll second @dagill2, thanks Pwn and @oldbeancam that was really helpful. Much appreciated
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@dagill2 and @mortdk Always happy to discuss. Quite often, my answers are terse because, frankly, I DON’T know what else to do but just do it for a long time and get strong. I tried a bunch of science and voodoo when I was younger but it never seemed to play out as well as that. But occasionally I stumble across something pretty slick. This is also why I’ve turned down several invitations to be someone’s coach. I have no idea how to coach anyone, haha.
@oldbeancam It’s honestly the approach I"m trying to use for everything at this point. I don’t want to be good at anything: I just want to be so strong that, even on something I’m bad at, I can lift more than people who are good at it.
AM WORKOUT
SUPERSET (press-chin)
Axle strict press
5xAxle
5x66
3x176
3x201
8x226
9x201
NG chins (various grips)
5x10
DB rows 105
1x25
Notes: 3:45 between heavy presses. The topset isn’t a PR in terms of reps, but definitely in terms of smoothness. No needed rest/extensive leanback to accomplish. 9 may have been possible with a smoother set, but the axle was getting all out in front of me and I kept blacking out. The tendon on my left thumb was pretty achy to start the workout, but seemed to get better through my warm-ups. Overall I was pleased with this workout, as last week was awful. Gives me hope for finishing the cycle.
Family is in town this week, so workouts will be sporadic. Just going to break them into smaller chunks.
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Those looked smooth as anything. What kind of progression are you following with your press?
Thanks man. Still using 5/3/1 for the press itself. Just doing a Second Set Last after the topset.
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YESTERDAY’S AM WORKOUT
Buffalo Bar Squat
5xBar
5x140
3x230
1x320
1x410
REST PAUSE (12 Deep breaths between reps)
6*x450
3x450
2x450
1x450
8x360
4x360
2x360
1x360
Notes: Asterisk on the first set, because the bar started slipping and I needed to do a quick rack and set-up again. Strength was there. Bar actually felt like it was starting to slip for most of the sets. May need to get a new t-shirt for squats: current one could be getting too slick. I could also commit sacrilege and put some athletic tape on my buffalo bar, but let’s not get crazy. Other possible COA is that, as my weight drops and the bloat goes away, my bar positioning needs to change.
Almost lost the squat on the 1x450 set. Coming out of the hole, I started falling backwards. Pretty similar to what happened to me on the 10th rep of 430 last week. Interesting data point.
Seems I’ve figured out my squat ennui, because my training has been reduced this week with some family in town, and the two workouts I wanted to make sure I got done were the press and the squat. Usually, I’d look for any excuse not to squat, but it’s been awesome getting the squat this strong. Should have carryover to a lot of stuff.
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AM WORKOUT
MAX EFFORT LOWER
(5) Mat Pulls
5x135
5x225
3x315
1x405
1x495
1x585
3x1x635
Notes: 3:45 between heavy pulls. Got in a quick workout while my schedule was still crazy. All solid grinders. Took some video: may upload them later.
I get a week off work on Monday, to compensate for working a solid week this week. Assuming I’m not isolated from the home, I’ll be on home-schooling duty. I’m going to start stretching, because I intend to make Tae Kwon Do lessons a part of the curriculum, to help my kid get in touch with their Korean heritage (comes from the mom’s side). Hoping I can get my hips opened up a little bit by the time I need it.
With the contest off the schedule, I can play around a bit more with my training. About the biggest thing is going to be addressing the deadlift day. I got lazy with the supplemental work and I feel like I’m feeling the effects of it. I’m leaning towards the SSB, but also curious about the impact of it on my other squat workout, since that’s going pretty well. Otherwise, the deficit deads were working well: just a pain in the butt to set up. I’ll get creative I’m sure.
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PM WORKOUT
SUPERSETS (press-chins)
Axle strict press
5xAxle
5x66
5x196
3x216
5x241 (lifetime PR)
1x256 (lifetime PR)
1x266 (lifetime PR)
0x276 (very near miss)
NG chins (various grips)
1x11
5x10
GIANT SETS (sets 1 and 3: trap bar. Sets 2 and 4: log)
Trap bar strict press 165
1x10
1x9
Log clean and press away 190
1x10
1x7
Dips
4xFailure
DB lateral raises 30s
2x12
2x10
Band pull aparts
4x13
Notes: 3:45 between heavy presses, 2:00 between giant sets. Last workout of this training cycle before I reset the TM, and it was the heaviest I had ever pressed, so I wanted to see what I could do. 241 got a little screwy on me, but 5 was the goal and I crushed it. 255 was crazy light. 265 felt lighter than it should have. 275 felt stupid light, and I think that’s ultimately what was my downfall, as I didn’t take it seriously enough and let it drift too far forward. It was a total heartbreaker, as I could tell I was past the hardest part of the press, but I had burnt out my energy and couldn’t hold position any longer.
However, I take solace in knowing that, in the absence of that 5x241 set, I would have definitely had this. The strength is there. I took up this most recent competition because I wanted to be forced to strict press 275, and I got to the point where I could. Mission accomplished. I’ve also now pressed the most weight I ever have with a straight bar, and my time with a log doing this was far messier
I cut down the supplemental work as I figured I’d done enough work with the axle for the day.
I’ll see if I can keep riding this out as the weight drops, but this was a big moral victory for the day.
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This is an interesting, but definitely very cool approach to take with homeschooling.
Just calling it physical education. Only part of the curriculum, haha.
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Some great pressing there mate, did I happen to hear a little swear word at the end of that 275 miss !!
Possibly. Trent isn’t terribly clean in his music. One of the reasons I keep my garage door closed. Don’t need the neighbors getting mad.
Lol you blaming the music, I shall remember that for my next slip of the tongue!!
Great job on the PRs. Very strong pressing!
Great pressing. As ever, I still want to be you the next time I’m 30.
Oh, you were talking about me. No idea. It’s possible.
@Koestrizer Thanks dude!
@biker Always appreciated.
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damn very strong man, good job really
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Hell yeah man, nice work.
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Amazing press. You have stayed so consistent on the strict press over the years that I am inspired to really hammer at the nicks in my conventional deadlift. Hard work has won in your favor.
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That is awesome. I hope you can pass the 300 mark someday.
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