The vids looked great and your form is damn near impeccable. Glad to hear that you’re enjoying the new programming and are making gains on it.
james
[quote]kpsnap wrote:
This morning: lots of volume and high reps
Band pullaparts
Overhead DB carries
Lying L cuff stuff
Wide-grip bench
DB flat bench
Arnolds
Front raise
Lateral raise
Reverse flye
DB row
DB rolling tri
Seated lat pulldown
Hammer curls
[/quote]
wow…so many exercises! I’m starting to wonder if i’m not doing enough now. gah.
you look great in those videos. I’m so glad to hear the diet and program changes are working for you.
Weights felt really manageable today.
Squat
8/45
8/70
8/90
8/110 bodyweight
I don’t know that I’ve ever repped bodyweight much before. Gives me new respect for how Farmer Brett would do 20 reps at his bodyweight. Form is really dialed in here.
Wide Sumo RDL
8/135
8/150
8/160 slightly less than 1.5x bodyweight
These are relatively easy for me. Maybe I will end up a sumo puller after all.
Conventional RDL
3/8/135
A) Unilateral leg press
B) Unilateral hammie curl
C) Weighted hypers with plate behind head
[quote]kpsnap wrote:
Weights felt really manageable today.
Squat
8/45
8/70
8/90
8/110 bodyweight
I don’t know that I’ve ever repped bodyweight much before. Gives me new respect for how Farmer Brett would do 20 reps at his bodyweight. Form is really dialed in here.
Wide Sumo RDL
8/135
8/150
8/160 slightly less than 1.5x bodyweight
These are relatively easy for me. Maybe I will end up a sumo puller after all.
Conventional RDL
3/8/135
A) Unilateral leg press
B) Unilateral hammie curl
C) Weighted hypers with plate behind head[/quote]
Great job Snap! Your legs must be getting shredded as i thought they were pretty awesome before!!
I know you hate talking diet, so lets talk, eat for power…What if anything have you noticed is changing or is improved upon that you believe is from your eating plan?
I do hate talking diet. And the last few days I’ve been a bit off eating-wise. When I started eating cleaner, I actually dropped a little fat. I haven’t missed any reps in my new programming. Can I credit that to better eating? I definitely was low in the protein area compared to how much I’m eating these days. I think I need more time to better answer your question, Up. Also, it’s so hard to correlate how one lifestyle change affects other things.
Been busy with work this week. Had to postpone yesterday’s benching until today.
Flat bench
10/45
8/55
5/65
3/8/75
Happy with this. No spotter. And I won’t deny that the last rep or two of each set was hard. Was glad, for once, that I had long arms to easily rack the bar. Yeah, it’s just 75 lb. As you know, benching just ain’t my thing.
Slow eccentric flat bench
3/5/65
These really force me to focus on stability.
Low incline DB press
T-Bar row
Lying skulls
DB row
French press
Biceps
[quote]kpsnap wrote:
As you know, benching just ain’t my thing.
[/quote]
I have this professor who yells “THOUGHT VIRUS” at us whenever we say something negative about our PT skills. Her rationale is that every time we spew the negativity, our brain deepens that pathway. The ‘thought virus’ spreads and before long, we actually do suck at such and such a skill. So what I’m saying is, become the bench queen, even if it just starts in your mind. Your’e making all of the right moves to get there, now work on the head game of it. Just my unsolicited, annoying two cents.
[quote]cholulalula wrote:
[quote]kpsnap wrote:
As you know, benching just ain’t my thing.
[/quote]
I have this professor who yells “THOUGHT VIRUS” at us whenever we say something negative about our PT skills. Her rationale is that every time we spew the negativity, our brain deepens that pathway. The ‘thought virus’ spreads and before long, we actually do suck at such and such a skill. So what I’m saying is, become the bench queen, even if it just starts in your mind. Your’e making all of the right moves to get there, now work on the head game of it. Just my unsolicited, annoying two cents. [/quote]
THIS!
OK, just wondered about carry over, and not just in training. Once I cleared the preservatives out, I felt so much “clearer” and I definitely can “focus” better.
Good work, if the last rep on a set isn’t at least kind of heavy then there should have been more weight on the bar.
[quote]kpsnap wrote:
I do hate talking diet. And the last few days I’ve been a bit off eating-wise. When I started eating cleaner, I actually dropped a little fat. I haven’t missed any reps in my new programming. Can I credit that to better eating? I definitely was low in the protein area compared to how much I’m eating these days.
[/quote]
Low protein intake can definitely screw things up. It can even affect mood, making you think you’re being more negative than you usually are.
Haven’t been around much lately. Was at USAPL Masters Nationals all weekend. Both working and handling my coach. Who did super, by the way. Finished with 418/209/402. He’ll be 73 this year and has no right shoulder to speak of. Lots of talented male lifters. And all over 40. Oldest was 80. Still on the platform at 80. How 'bout that?
That’s awesome 
That is awesome. Sounds like it was a great time.
That’s very motivational Snap!
james
[quote]kpsnap wrote:
Still on the platform at 80. How 'bout that?
[/quote]
Good, my age isn’t scaring me as much.
How can I enjoy my Whine in peace and quiet when you start posting your coach’s exploits?
Yeah, my coach is pretty amazing. Takes a lickin’ and keeps on tickin’. He showed up at the gym today to check in on my training and showed me his bicep, which is badly bruised. Looks like another tear. He doesn’t even know how he did it but he suspects it was during his final deadlift.
I failed to mention that I was able to have lunch with PMPM (PushMePullMe) on Saturday. She served as expeditor on the platform both Saturday and Sunday. It was lovely to see her. She was, unfortunately, banished as a result of all that nonsense awhile back. At any rate, she’s training and may be back up on the platform this summer.
Today
Squat
8/45
5/75
5/95
8/115 . . . slightly more than BW.
Sumo RDL
8/135
8/150
8/165
Well . . . my grip failed on the sixth rep. I did a quick reset and pulled the final two. I’ve never had my grip fail before and was really upset.
Conventional RDL
3/8/135
Didn’t trust my grip to add more weight with this many reps.
A) Single leg press
B) Single leg hammie curl
C) Weighted hypers
My grip has only failed a few, random, sporadic times. I’d guess the same for you, and suspect next time out all will be well.
Snap, I just thought I would see how you are doing. Looking at your training, it looks like you are going all out. Good work!
I read about Coach and his great work on the platform. Tell him congrats and also hi from the both of us.
[quote]Big Bencher wrote:
Snap, I just thought I would see how you are doing. Looking at your training, it looks like you are going all out. Good work!
I read about Coach and his great work on the platform. Tell him congrats and also hi from the both of us.[/quote]
Thanks for stopping in, BB. I will certainly pass along your congratulations. Although it’s premature to announce, I believe his wilks will qualify him for Worlds. You two won’t be there, though? My best to you.
Today’s training was huge for me. I pressed 8 reps at 80 lb. That’s a rep PR since my shoulder repair. This programming is really working for me. Thank you, Oh Great Programming Coach!
Flat bench
8/45
5/55
5/65
8/70
8/80 !
8/70
Last two reps of the set at 80 were damn ugly and oh so slow. My grip has been widened about three inches. Seems to be working well.
Also did slow eccentric flat bench, low incline DB press, T-bar row, lying skulls, DB row, French press, and hammer curls.
I’m considering getting acupuncture to wake up the sleeping tendon/muscle in my shoulder. Anybody tried this?
Played with the 1 RM calculator. Based on my workouts in the past week, my squat max is projected to be 143 lb., my bench max is projected to be 99 lb., and my DL max is projected to be 205 lb. Regardless of accuracy (NOT), I’m rapidly approaching pre-foot surgery strength levels.
I’m looking for a meet in August/September.
Good work going on in here Snap!
Give your coach a good big Hells Yeah!!!
Your Bench numbers seem to be increasing. Is your shoulder feeling more stable?
Edit: your numbers are bench are increasing. Keep on keepin on with that programming.
I am starting to think that reps are your way to success.
Ie: reps in the 6-10 rep range, some people are more slow twitch than others and will respond to these reps really well.