Return of the Marine - CDMac's WTF to do next log

Training Training Logs
303

I’ve read that the best way to increase your strength is to accumulate volume in the 80-87% range. I’m guessing 5-10 reps per week on the PR sets doesn’t do the trick.

I always do something on another day in the week but it’s usually not strict OHP. That could be part of the problem too - specificity. But I’ve always felt like DB OHP was a better ROM and felt better on my shoulders.

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304

Yeah, the technical aspect is big, they’re fairly different animals (for me) as far as weight being pushed and stabilization, so it very easily could have been just a major technique improvement. I pretty much exclusively did seated DB press prior to last February ( a smattering of standing OHP, but not enough to do much.)

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305

Thanks @Frank_C @Despade for your thoughts. I will look back at this for reference when I get to a place where I want to work on OHP with more frequency/volume.

I’m going to keep rolling with what I’ve got going with the triumvirate and then look to work on my OHP technique sometime down the road.

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306

C2/W3/D2 - Wednesday 01/31/2018

Weight: 183.3

Warmup:

  • Defranco’s Nimble 11
  • band shoulder mobility
  • Hang/Squat/Hang
  • 200 singles - jump rope
Deadlift:

275x5
315x3
350x5

Video: 275x5

Video: 315x3

Video: 350x5

Superset assistance lifts: 5 rounds

  • Good Mornings @85: 12/12/12/12/12 (60)
  • Hanging leg raises: 15/15/15/10,5/5,5,5

NOTES:

  • Felt better on DL today than last week
  • Starting to feel like I have my energy/strength back (maybe 95%)
  • Sore AF lateral head of triceps after Monday dips/chins so took extra day off yesterday instead of today
    • Still sore after hanging leg raises today but not nearly as bad
    • We’ll see how it feels with Bench tomorrow
  • Finally got on the scale today and weighed 183
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307

Last rep @350 looks to be a little “good morning-ish”

Definitely felt like good work today. Increasing my TMs has put me in a position where I’m actually working on the sets other than the top set too so that’s awesome.

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308

Man, I genuinely hope I’m as consistent and moving as much weight as you when I’m 46, frickin’ kudos

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309

Thanks man!

how old are you anyway?

310

I’m just a wee 28 year old haha

311

take off those diapers and get offa momma’s teet brother :wink:

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312

As soon as you put away the walker, you geriatric bastard

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313

I just hope I can still walk tbh :joy: good shit with deads CD!

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314

my goal is to look the best I’ve ever looked naked at 50.

Working on getting by base of strength/muscle back then will probably switch to higher frequency, less weight as to help preserve joint health. I’m going play around with several templates and see where I land but I’mm finding myself nodding each time I read a CT article talking about his training as he ages.

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315

My goal is similar but it’s not to look my best; it’s to maintain what I have now every decade. Hopefully I can improve from now til 40 and then turn to maintenance mode. Even if I just maintain what I have now I’ll be a badass 60 year old. I guess I might not be able to outdo a lot of folks, but maybe I can out last them!

Yep. I find myself thinking about volume and mTor and all that stuff as well. But I’m still young enough to push myself. I seriously doubt I can overdo it with all of my other life responsibilities.

316

Right - when I hit 56 I’ll adjust fire so my new goal will be “look the best I’ve ever looked naked at 60”

At some point in the not-too-distant future I’ll have to switch to maintain mode

317

C2/W3/D3 - Thursday 02/01/2018

Weight: ???

Warmup:

  • Defranco’s Nimble 11
  • SS 3 rounds: Facepulls 10 @15 / 100 singles Jump Rope / 10 @20 bent over smash ball press
Bench:

170x5
190x3
215x4 - Serious WTF today

Video: 170x5

Video: 190x3

Video: 215x4

Superset assistance lifts: 5 rounds

  • Low incline DB press 15 @40
  • Bent over DB rows 15 @75

NOTES:

  • Only hit 2 reps at 215 and my right shoulder acted up - got back under bar and ground out 2 more
  • Last rep I did slow eccentric and tried to feel what was going on in my shoulder
  • No pain but it was like it was just not firing
  • It’s like it was locking up about 3 inches of chest
  • This may just be because I didn’t have a proper rest day since I rested on Tuesday instead of Wednesday
  • Need to be able to recover faster but my body also might be telling me I need to rest more often
  • Will keep an eye on this - not going to be able to crank up frequency if I can’t gain some stamina/endurance
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318

What were you expecting to hit?

319

20

j/k I had my mind on 7

hit 205X8 last bench session. I think I had plenty of juice but my shoulder was just not cooperating. Felt like left arm was strong and ready to roll and right one just bitched out. Normally, my left fatigues before my right so I def think it was “mechanical”

I still haven’t decided what to do with bench grip. Going no thumb feels much better but I’ve heard/read going full thumb around bar lets you squeeze harder and will allow you to lift more.

Thoughts?

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320

Not so much with the mechanical failure, but as far as bench grip, I’ve gone thumbless for as long as I can remember at this point, it simply feels better to me, I can “cock” my wrists/elbows a bit better (for me) and maintain tightness slightly better it feels like.

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321

I can’t remember the last time I used a full thumb grip either. Beats my wrists up pretty hard if I do.

322

Yeah, I think I am going to go thumbless too from here on out.

Only person I am comparing myself against is myself so I won’t know one way or another whether going thumbless has left a few pounds off the bar that I might have been able to get if I fully wrapped.

Wendler like to say there’s no problem with going too low on your TMs to start out.

I think the real danger is in the mental side of things. Hitting 10/15/20+ reps on PR sets just gets your mind in a bad place to appreciate a good 2-6 rep set.

I need to recalibrate my brain - odd because I used to lift 4-6 reps max (should be an easy switch to flip)