Unfortunately I have been there and it didn’t work well for me.
Ah yes the old ‘are you even listening to me’ question. Why cant they just let us sleep. LOL
3 Likes
Update:
Training - Didn’t train last night, I usually squeeze in a 30 min conditioning session at the gym when my son is at his drum lesson around the corner. But last night I needed to put up the Halloween decorations, so I did this with my son and one of my daughters instead. It was fun to spend time with them both. So I’ll call that a win.
My body is really sore already. Just walking the dog was painful this morning. I am both dreading and strangely looking forward to training tonight.
Sleep wasn’t great last night. I fully intended to use my cpap machine but was so tired after my bad night on Monday, that i fell asleep while my misses was talking before I even put the mask on. I slept all the way through to 5.30am but I know the sleep is poor quality and I am still tired today. I will use the cpap again tonight.
Food was good with the extra protein morning and night being ticked off.
10 Likes
Hey!
i feel working singles and doubles at 85-90% for 5-6 sets then dropping down to a couple backdown sets of 5-8 reps at a lower weight is best of both worlds. It’s more skill based so you really want to think of bar path and the perfect balance of speed on first dip and punching the weight and catching not too shallow.
I would then go up in percentage every week on this template so you practice under heavy weights more frequently. Then maybe you peak up weekly from 5s to 3s to 1s. Can’t go wrong just hammering all parameters of sets/reps!
3 Likes
Wednesday 29 October
Deadlift ROM - set up week
My mat heights are a little different from @T3hPwnisher but I don’t think it will make too much difference. For the set up I used
3 x 2 Inch mats and 1 x 0.75 inch mat
I will then take off the 0.75 for week 2,
And then go to 2 big and 1 small mat, etc etc.
It means 1 week will drop 0.75 and the next will drop 1.25.
Bar x 10
60 x 5
100 x 3
140 x 4
160 x 4
180 x 10 (396 lbs)
Had a few left but left it here and will adjust for week 1 next week.
DB overhead press
The bench i was using was more like a very high incline maybe 80 degrees.
25 x 12 x 3 sets
Felt pretty easy, good pump
Close grip bench press
80 x 8 x 3 sets
Good weight selection, these were getting hard by the end.
Lat pull downs (wide grip)
77 x 10 x 3 sets
Good stretch and pump
Ab roll from knees
3 sets of 10
hanging leg raises - did these holding a bar and hanging to stretch my back at the same time.
3 sets of 15
Great session. Worked hard and felt better for it after. Dom’s is still a bit crazy.
Deadlift set up. @T3hPwnisher what are your thought here around how this looked in terms of difficulty. I had quite a few more here, but trying to work out what weight to start this. I am thinking to add 10KG to this and start at 190KG. My max reps with 190KG in the past was 4 reps.
12 Likes
Is this your first run through of ROM progression?
1 Like
Yes mate, and first time pulling touch n go for decades
1 Like
This is the way
But this is too light, you wiener
5 Likes
Excited to see how this goes, loved ROM progression
2 Likes
The effort is a big tough to evaluate due to the execution. These were pretty “deadstoppy” touch and gos. Very similar to how one would pull in a strongman competition, where the goal is to hit the floor for the rep to count and then pull another one. If you watch your upper chest during the lift, each time the plates make contact with the mats, the shock vibrates through your body. For the purpose of the training, we want the eccentric to be a meaningful phase of the lift. Trying to hold tension that whole way through, and just barely tap the plates before reversing the rep. It’s almost like, instead of 10 reps, we’re just pulling 1 long ending rep. If there’s ever relief from the tension, it’s at the top of the rep, rather than the bottom.
Benni talked about how he trained on the second floor of his gym for deadlifts and had to set the bar down gently when he pulled his 1015 raw deadlift, and I talk about training in my home while everyone is asleep. That’s a helpful cognitive reframe for the “tap and go”.
Another thought is to treat it like a touch and go bench. You won’t let the weight crash down onto the chest, then group and bench it each rep: you’ll bring it down lightly to tap and then quickly reverse.
On the first rep, I think I can see why this pulling height can be tricky for you. You rock back onto your heels to start, which is excellent, but then rock forward right before the pull starts, which is most likely putting a good amount of the strain in your back instead of your legs and hips. If, with that rock back, you can continue “falling backward” on the start of the pull, that should go far.
You’ve definitely got room to grow as you continue to sort out the mechanics. You’ll see some growth purely from neurological improvement.
7 Likes
Hey, that’s my line!
Yeah, but he didn’t have the fun meme to go with it.
3 Likes
ha ha this made me smile. They felt pretty touch n goey to me. Here is what my usual 180 pulls from the floor dead stop look like
I do understand what you are talking about with the light touch and I’ll see if I can tidy that up from next week and through the block.
3 Likes
It is an 8 week block, I needed to give myself some room for a run up. LOL
He’s calling you out, Simpson.
I wouldnt take it.
2 Likes
Thursday 30 Oct - week 1
Push press (from rack)
40’x 3
60 x 3
70 x 3
75 x 3 x 5 sets (165 lbs)
These were OK. I think.
Leg press
160 x 10 x 4 sets -
(4 plates a side on the giant leg press)
This machine is damn good. So smooth and stable.
Legs pumped to fk after this.
Lever squat - facing machine
160 x 10 x 3 sets (4 plates a side)
These burned really bad. Legs so tight after. The intent of these was to pump blood into the legs. Well they definitely did that.
Tricep push downs
22.5 (50lbs) x 12
27.5 (60 lbs) x 12
27.5 (60 lbs) x 14
Dumbell shrugs
40 x 10 x 3 sets. (88 lbs)
Haven’t done these is a very long time. Traps will be sore tomorrow.
That’s is week 1 done. I trained a day early
So I can be home for Halloween. My kids will all go out trick or treating and I will stay home and grill some sausages on the BBQ out the front of my house. I’ll cook around 200 snags for the neighbourhood kids and mums and dads. I have a big esky full of beers, cider and soft drinks which is always a hit with the parents.
Not sure how these presses looked but I am sure @Koestrizer and @Cyrrex will have something to say.
Lever squat
15 Likes
Hmm, I don’t know. A little hard to judge, but my first thought was “why are his feet so far apart and toes pointing so far outwards?”. I feel like you are getting very little “pop”. While I see you getting up on your toes a little bit, it feels like you are doing an aborted front squat and then simply turning it into a pressing movement. Your feet might be in a good position for power, but maybe not for speed.
But that said, I don’t know how heavy 75 kilo feels on your front rack. I feel like you be able to snap a weight like that without actually feeling any real effort from your shoulders. With more speed.
1 Like
Funny you mentioned feet because when I watched them back I also thought ‘they were a little wide’. They didn’t feel that wide at the time.
In terms of the weight and how it feels at front rack. It doesn’t feel particularly heavy but as you can see I get very little out of the leg drive. That has always been the case.
1 Like
Idk if I’ve posted this for you or not but this really helped my push press:
2 Likes
you may have but I haven’t seen it, I will give this a watch when I get 5. Thanks
1 Like
I saw above where you were doing push presses. I used to do them a long time ago back I was 17, 18, 19yrs old behind the neck when my shoulders could take them. My best was 210-215lbs or so. I loved them
2 Likes