[quote]T3hPwnisher wrote:
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Squats 455
1x6
1x3
1x2
1x1
Notes: Going to dub these “Zeno Squats”, as they operated under the premise that motion is impossible. [/quote]
This genuinely made me LOL
I am glad someone else appreciated that, haha. I can’t stop being a philosophy nerd, so I may as well embrace it.
So now that you’ve done a whole cycle of ROM progression of the mat pulls with the chains, how did you like them? You going to do another like that?
[quote]LoRez wrote:
So now that you’ve done a whole cycle of ROM progression of the mat pulls with the chains, how did you like them? You going to do another like that?[/quote]
Going to stick with it until it stops working. It did exactly what I needed it to do: reinforce using my hips for lockout. Prior to this, I was buying my own hype and relying way too much on my lower back for deadlifting. Having the chains there made it so that I got the hips at work really early into the pull so that I could “out run” them.
Seeing the video, I wasn’t moving too much chain weight, and it’d be nice to get a little heavier, but I think I needed a little bit of time away from heavy weights. I was stagnating.
[quote]T3hPwnisher wrote:
I am glad someone else appreciated that, haha. I can’t stop being a philosophy nerd, so I may as well embrace it.[/quote]
yeah man, it was my major in undergrad. My last project was a 22 page paper using lifting and exercises to explain Aristotelian ethics and metaphysics, and making the point that lifting is one of the best possible endeavors one can participate in when trying to achieve Aristotelian virtue and state of happiness.
I can only imagine how much your professor enjoyed that, haha. Fun stuff, absolutely.
AFTERNOON TRAINING
1 Lap
Pyramid of Squats, Push-ups, sit ups
5,10,15,20,15,10,5
1 Lap
Notes: More work PT. Managed to get halfway through a second one before running out of time at 18 minutes. Hamstrings still tender from Saturday.
DELOAD
Car deadlift simulator 5 plates per side+chains
3x10
Notes: Pushing things a little harder than usual during a deload with contest coming up. Felt it too. I started overheating pretty bad from these. Have to overcome the sensation that I am going to fall backwards.
Reverse hyper 320
2x12
1x15
GHR sit ups 25
2x8
1x3
Notes: Kept it pretty easy today. Going to continue this trend through the week, and focus on events for either speed or conditioning.
[quote]T3hPwnisher wrote:
[quote]LoRez wrote:
So now that you’ve done a whole cycle of ROM progression of the mat pulls with the chains, how did you like them? You going to do another like that?[/quote]
Going to stick with it until it stops working. It did exactly what I needed it to do: reinforce using my hips for lockout. Prior to this, I was buying my own hype and relying way too much on my lower back for deadlifting. Having the chains there made it so that I got the hips at work really early into the pull so that I could “out run” them.
Seeing the video, I wasn’t moving too much chain weight, and it’d be nice to get a little heavier, but I think I needed a little bit of time away from heavy weights. I was stagnating.[/quote]
On the subject of ROM progression for deadlifts, I’m considering using a similar method as an “overload” assistance exercise in my next few training blocks using a 3x3 rep scheme after my 5/3/1 conventional deads. Any tips you could offer? I’ve never tried anything of the sort before so anything from “don’t do it” to any specifics to improve the method would be appreciated.
Also, patio tiles don’t count as gym toys so the missus doesn’t get a cat for this one.
[quote]dagill2 wrote:
On the subject of ROM progression for deadlifts, I’m considering using a similar method as an “overload” assistance exercise in my next few training blocks using a 3x3 rep scheme after my 5/3/1 conventional deads. Any tips you could offer? I’ve never tried anything of the sort before so anything from “don’t do it” to any specifics to improve the method would be appreciated.
Also, patio tiles don’t count as gym toys so the missus doesn’t get a cat for this one.[/quote]
Most excellent. I would say that straps are going to be pretty big toward making this work. Additionally, make sure that you aren’t using a different technique each week. It’s tempting to try to approach the 7 mat high pull (as an example) as it’s own movement and put yourself in a mechanical position such that you can maximize leverages and move the most weigh AT THIS ROM, but doing so means that the strength/skill developed has little carryover to the floor pull. You’ll want to attack each week as though you’re within that part of the ROM of a full deadlift, rather than using a different movement each week.
With the above, you most likely will actually encounter your most difficult week somewhere in the middle of the cycle rather than the end. At the start of the cycle, the ROM is short enough such that you can move heavy weights easily. At the end of the cycle, the ROM is long enough that you can essentially rely on momentum to carry you through the mechanically challenging parts of the movement. In the middle of the cycle, instead of getting the best of both worlds, you get the worse. The ROM is too short to use momentum and to large to just hulk the weights through.
For your personal approach, you may find sets of 3 limit your ability to progress fully toward the floor, assuming you are sticking with the same weight. When I start a cycle of ROM progression pulls, I can keep the weight the same throughout the cycle and not drop any reps, but once I start really pushing the weight I start losing reps between the start and the end. Sometimes, it can be as dramatic as ending up with half as many reps from what I started with. With triples, you might run out of steam toward the halfway point. If you’re not opposed to dropping some bar weight at this point, it’s not too bad, but just something to watch out for. Very little wiggle room.
As for overload, I personally get a lot more out of going touch and go versus deadstop when it comes to mat pulls. My theory is that touch and go allows for longer time under tension, which is beneficial considering how short the ROM is on a mat pull. Pulling dead stop means you have very little time actually spent straining, and even though it’s “tougher”, the transfer to a full ROM deadlift doesn’t seem as direct. For example, I’ve pulled 7-9 second grinder deadlifts, where the whole time I’m straining for all I am worth. If I pull touch and go from a 7 mat height, I can teach my body how to strain for those 7-9 seconds, whereas if I pull dead stop, I teach my body how to strain for 1-2 seconds.
As always, your mileage may vary. Let me know how it works out!
10 minutes of Every minute on the minute log cleans
3x160
Notes: Triples of 160 every minute on the minute. 80% of competition weight, an idea I stole from an interview with Robert Oberst in “Power” magazine a while back. Wasn’t as tough as I was expecting, but still a decent workout on a deload week. Technique getting better, starting to get a feel for the 2 count clean process. Forearm still pretty pissed off, but it’s not a huge deal.
Giant set
Band pull aparts
4x25
Fat gripz D-ring chain curls
4x15
Band pushdowns
4x25
Notes: Just some light pump work.
[quote]T3hPwnisher wrote:
Most excellent. I would say that straps are going to be pretty big toward making this work. Additionally, make sure that you aren’t using a different technique each week. It’s tempting to try to approach the 7 mat high pull (as an example) as it’s own movement and put yourself in a mechanical position such that you can maximize leverages and move the most weigh AT THIS ROM, but doing so means that the strength/skill developed has little carryover to the floor pull. You’ll want to attack each week as though you’re within that part of the ROM of a full deadlift, rather than using a different movement each week.
[/quote]
Did a trial run today and this is exactly what I found. At the top of the movement I was instinctively setting up in almost a squat position rather than a deadlift, took bit of mental effort to deadlift it rather than dead squat it.
I’ve had a little trouble finding appropriate mats to do the pulls from, my solution for the test run has been to use a stack of smaller weight plates. The good thing about this is that it forces me to use touch and go reps because if I try and reset between, there’s a very good chance the whole “tower” is going to come crashing down. The bad thing about it is that if anything goes wrong, it’s going to get real messy, real quick.
I think I might set myself a target of 10 reps total reps rather than a rigid 3x3 rep scheme to give myself more freedom in the mid ranges.
Thank you for the advice as always, I’ll keep you updated on how it works out for me.
[quote]T3hPwnisher wrote:
starting to get a feel for the 2 count clean process.[/quote]
What is that?
[quote]LoRez wrote:
[quote]T3hPwnisher wrote:
starting to get a feel for the 2 count clean process.[/quote]
What is that?
[/quote]
Normally, when you clean a log, you lap the log first and then drive it upward. I’ve been one motioning it from the floor, where I basically just pick it up and throw it onto my chest. I have the strength to get away with that, but it’s wasting energy. Today, I got a better feel for getting the log in my lap.
dagill2: Good luck with the training. Hope it works out.
DELOAD
Yoke/Farmer’s Medley (Yoke 380, Farmer’s 195 per hand)
4x50’
Notes: Had to fight the temptation to do something stupid and reckless today. Light weight, focusing on speed and recovering from heavy work. Went strapless with the farmers to speed up transition time.
Weighted chins w/45lbs
21 reps
Bench 310
5x3
superset w/
Band pull aparts
5x20
Notes; Halfway through the program. Things are working well. Really focusing on staying tight. Second set was terrible, pretty much bounced the bar off my sternum in the first rep. Good wake-up call.
Shoulder circuit
3 rounds
Kroc rows 105
9x4
1x25
Notes: Right forearm is healing. Not 100%, but feeling better.
AFTERNOON TRAINING
100 burpees in 9 minutes 35 seconds
Notes: More workplace PT. Always pretty happy with the fact I can still manage this in under 10 minutes. No strategy, just gut it out the whole time.
(16) Chain suspended safety squat bar squats
4x435+chains
10x345+chains
Notes: Felt a little beat up from the burpees. Had to really square myself away before the first set.
Reverse hyper 320
3x15
Car deadlift simulator 5plates + chains
1x11
2x10
Notes: Used my axle straps for the last set. Seemed to work out better. Getting a better feel for the mechanics on this at least. Excited about hitting it in a show.
Eye has been bugging me. Had the worst pain in my life this morning. Went to the doc and found out I have a corneal abrasion. Got some sort of bandage contact lens in the eye for now, but glad I got my training over with.
Neck Harness w/45lbs
1x50
Standing ab wheel
3x10
Notes: Just some stuff I didn’t get around to yesterday due to injury.
Doc says eye is about 50% healed. Should be 100 by the weekend. Pain is on a 1, versus the 10 I felt yesterday, just starting to get alittle motion sickness from eyes being different degrees of clear.