I’ve kinda been away for awhile, but I just saw your mention of alternating OHP and bench.
Why do you still bench, given that it’s not directly related to what you’re competing in? (Figured it’d be better to ask here than there.)
[quote]LoRez wrote:
I’ve kinda been away for awhile, but I just saw your mention of alternating OHP and bench.
Why do you still bench, given that it’s not directly related to what you’re competing in? (Figured it’d be better to ask here than there.)[/quote]
Good to have you back.
When my bench goes up, all my pressing goes up. It’s had a pretty big impact in that regard. I’m also not totally given up on powerlifting, and bench is one of those lifts that I have to fight for every single pound on if I want to increase it, and as soon as I stop training it it declines rapidly. I want to get a 405 bench before I die, haha.
I have toyed with the idea of doing Kroc’s program with incline press instead, but right now it’s working pretty well.
(2) Mat Pulls 570+chains
15 reps total
Notes: 9 on the first, then 3 and 3. Pinched nerve in my back on Thursday was some of the worst pain I’ve ever felt in my life. Kept locking up on me at work, was screaming in pain everytime I made a turn while driving, just agony. Friday, tried to hit the yoke, and could walk with 300 painfree, but couldn’t even break 530 off the floor. Pain wasn’t bad, but my body simply shut down whenever I tried. Thus, this was a huge relief. Felt some small twinges during warm-ups, but nothing in the main set. Managed 7 reps on the first breath, and the 9th rep was actually easier than the 8 with a little knee bend. Really going to try for 10 next week, as that would be huge progress, but if I can get 9 and continue with a trend of only losing 1 rep per cycle, things are going to work pretty well.
Yoke 530
2x70’ish
Notes: Was bugging the nerve a little bit, and decided to just keep it cool. Wasn’t really able to move fast because of this factor, and didn’t want to drill slow movement patterns.
Squat
5x455
4x455
3x455
2x455
1x455
5x405
Notes: 15 deep breaths between sets for the 455s. About 1-2 minutes for the 405. No issues with squats as long as I could get the bar below the nerve. Depth was really low on these. Getting very comfortable with this weight.
Chin ups
33 reps total
Notes: Torqued my right elbow a touch building that DIY circus dumbbell that I have included a photo of, so played it light on these and just went for bodyweight. Can still easily hit 20 in one set after a long hiatus from high volume chins, so that’s a positive sign.
Bench press 345
3x1
superset w/
band pull aparts
3x25
Notes: Willing to call this a lifetime PR. I’ve hit a single of 350 as a dead bench off chains, but that was a long hard fight. These reps were fairly smooth, and though touch and go for the last 2 sets and a short pause on the first, they felt great. Another successful run with the program, going to deload and then start again with a training max of 380.
Shoulder circuit
3 rounds
DB rows 105
8x3
1x30
(10) Chain Suspended Safety Squat Bar Squats
Worked up to 345+chains and shut it down
Notes: Hamstrings weren’t having it. This was still an awesome cycle, and it bodes well for the future. Gotta come up with a better contingency plan for days when this happens. I’m thinking GHRs and lighter weight full ROM work. Maybe even alternate every week or so.
Reverse hyper 410
2x10
1x12
Car deadlift simulator
17x6 plates
Drop set
5x6 plates
6x5 plates
7x4 plates
Notes: PR on the simulator. For that drop set, next time I’ll use my 5-6-5-7-etc approach. Should allow for a bit more longevity.
Will need to hit abs/neck later. Diet is holding strong. Not losing much weight, but feeling/looking better. Drinking at least a gallon of water a day on top of other fluids.
Circus Dumbbell 112.5lbs
2x4
1x2
Notes: Homemade dumbbell is a success. Feels exactly like what I’ve used in competition. Will do a write-up in the strongman forum on how to build it. Only differences are that the weights are shifting around a bit, it HURTS when it falls back onto my shoulder, and because of the fragile nature of it I’m less tempted to clean each rep, but in terms of technique work, it’s sound. All recorded reps are with right arm. With left, I did some reps with my 105lb dumbbells just for the sake of keeping things somewhat even.
(3) Incline dumbbell press 105
1x10
1x8
1x7
(2) Incline dumbbell press 105 w/reactive slingshot
1x6
superset w/
GB lat pulldown 110
5x10
superset w/
Band pull aparts
4x20
Notes: Really getting the itch to do some dips again. Might have to start swapping the assistance work.
Axle curl drop set
5x20
Notes: Had 4 2.5lb plates per side and stripped a plate every 20 reps until it was just the axle. Good bicep pump, and it means my arm training is over quickly.
Average Band pushdown/GB lat pulldown 110 circuit (no rest)
25/10
15/5
10/5
Yoke 530
4x75’
Notes: Foot speed was pretty decent. HOA decided to water the lawn/sidewalk right before this, so feet were slipping on a few places. Sprained my right glute slightly, but thankfully it’s just muscular. Big deadlift day tomorrow, want to be healed up somewhat decent.
Loved the piece on your blog about getting comfortable being uncomfortable (that’s how I read it anyway).
Was going to reply there but just couldn’t be arsed setting another account
[quote]dagill2 wrote:
Loved the piece on your blog about getting comfortable being uncomfortable (that’s how I read it anyway).
Was going to reply there but just couldn’t be arsed setting another account[/quote]
Much appreciated man. It’s definitely a quality that a lot of folks could stand to develop in my experience.
Deadlifts 570+chains
1x9(ish)
The last rep wasn’t locked out, but it’s something I could’ve managed if I was willing to be stupid. Got 7 reps in one breath. Felt like my eyes were going to pop out of my skull. Really wanted 10, but this is still a great rate of progression.
DOH holds 405+chains
50 seconds
Squats 455
1x6
1x5
1x3
1x2 (pop)
Notes: Felt my let hamstring crunch on that last set, so called it. Think I re-pulled my hamstring. Thankfully, I know how to treat old injuries. It’s a deload week, and I got a future of bodyweight squats ahead of me. Going to hit up the GHR something fierce too. If it’s still bugging me after a week, going to swap out all my squats with front squats, so I can use less weight on my back. May also hit up reverse band squats too, as they are a proven success while injured.
As an aside, bought 2 100lb plates today at Play it Again sports for $100. Plan is to use them on the yoke, car deadlift simulator, and reverse hyper, due to their heavy weight with less space compared to equal amounts 45s.
Good work in here as usual!
Just a note - George Leeman just released a deadlift program, based on what he’s learned and roccomends. It’s p.r.o.m. you guessed it… Progressive range of motion. Figured that was kinda neat considering the top level deadlift er he is …and… how long you’ve been advocating it…
Thanks man. I appreciate the comment.
George and I reached a lot of the same conclusions on training, its pretty interesting. I still remember when he used to post here. Hopefully it will let this style catch on a little better.
But now I have to worry about people thinking I stole his idea, haha.
Weighted Chins 50lbs
24 reps total
Bench Press 225
5x10
Notes: Start of a new bench cycle. Really surprised with how light this felt. Normally this day is pretty exhausting. Bodes well. Leg isn’t bothered by benching, so that’s a positive.
Shoulder circuit
2 rounds
Low pulley rows w/D rings 90lbs
7x10
Notes: Kept away from the DB rows just to give the hamstring a break. Getting into position is a little tough on it.
Also, did 50 bodyweight squats yesterday, and will be doing tons of bodyweight squats though out the week to continue rehab. I have full ROM, just pain through out. Movement seems to be key.
DELOAD
GHR
4x10
Notes: Never get to do these anymore. Very last set, 7th rep slightly aggravated my injury, but otherwise I can perform these painfree.
Reverse hyper 410
3x12
superset w/
Standing ab wheel
3x6
Car deadlift simulator 2 plates
1xnope
Notes: Felt like it was going to tear my quad in half. I can bodyweight squat almost completely painfree, but this was a bit too much. Think the next step rehab wise is to start squatting with weight. Last time, I did 100 reps w/ the bar everyday in a variety of different configurations. I’ll probably start with that.
Neck harness 45lbs
1x50
Really sucks about the injury, but I am sure you will be ok in no time
[quote]Alpha wrote:
Really sucks about the injury, but I am sure you will be ok in no time[/quote]
Oh yeah, it’s a little one. I’m not crippled or anything, and thankfully this fell on a deload week, so I got a lot of time to rehab it. I imagine I’ll be good to go next week. Might take things a little slow, but probably not, haha.
Thanks for stopping by.
Quick recap of my rehab up to this point.
Saturday:
-Injured hamstring/quad on squats
-Immediately have mental breakdown and contemplate quitting lifting and taking up golf as a hobby (2 minutes, as many tantrums as possible)
-Apply ice and dangerous amount of motrin
*At this point, can walk just fine, squatting to any degree is painful.
Sunday:
-Keep up the ice, dial down motrin to reasonable levels
-3x10, 1x20 bodyweight squats. Very slow negative, focus on finding where the pain is and triggering it with each rep. Trying to regroove the motor pattern and get blood flowing.
*Pain has lessened slightly after squats. Is at apex before this.
Monday:
-Stop ice, keep motrin at same levels as Sunday.
-3x20 bodyweight squats. Slightly faster negative, still trying to recreate the pain.
*Mobility is pretty much full again. Pain exists, but to lessened degree. Can wake up in the middle of the night to pee without feeling like my groin is ripping in half when I get out of bed.
Tuesday:
-Only take motrin first thing in the morning and right before bed
-2x30 bodyweight squats. Moving at the speed of normal squats now. Pain vanishes pretty quick into workout.
*Painfree in all normal daily activities, but attempting to load the leg with external weights still painful.
Wednesday:
-Notice that intestines have staged a coup and decide to drop the motrin entirely.
-1x75 barbell squats. Hurts pretty substantially at first, but once the quad pump hits, I’m painfree.
Way forward is to hit up 100 reps a day with the barbell for the rest of the week, either as a squat, front squat, or safety squat bar squat. Will rotate movements to prevent stagnation.
Axle Push press 210
1x10
1x6
Axle strict press 190
1x4
Notes: That a 3 rep PR for the push press. Really excited about that kind of progress. Overhead is finally coming together. Wrapped my left hamstring with a wrist wrap for some compression, and it helped a bit. Initial pull of the clean was aggravating the injury, so I had to modify and perform the initial pull straight legged with my back and then transition to the clean. No real issues there. Smoothest leg drive I’ve had in a long time, most of the reps didn’t even feel like they were being pressed. Truthfully, my wrists were the limiting factor here, as the more I pressed the further back my wrist would bend. May start wrapping them again for training.
(3) Incline DB bench 105
1x10
1x8
1x5 (failed in 6th)
(2) Incline DB bench 105 w/reactive slingshot
1x4
Superset w/
GB lat pulldown 90
5x10
Superset w/
Band pull aparts
5x20
Notes: The hardest part with the DB bench is maintaining consciousness. The very first rep, I get really light headed everytime, and have to hold it for a bit to keep from passing out. Might actually start hitting the nose tork before sets, just to stay conscious.
Axle curl dropset
25
20
20
Notes: Had to cut it short unfortunately, but plan is to still get 100 reps each time. Going to frontload the first sets and try to burn away the final set, so eventually ending up at 4x25, and then try to get it to 3x33 before 2x50 and then 1x100 before changing up weights. Really, just doing anything to keep myself from being bored.
Thanks for the recommendation on SSB. Does it make a big difference if the sleeves can’t spin?
[quote]lift206 wrote:
Thanks for the recommendation on SSB. Does it make a big difference if the sleeves can’t spin?[/quote]
You know, I honestly don’t know. Mine has rotating sleeves. I think it will make the movement harder, similar to an axle, because it means that the bar is going to try to pull YOU out of position since the plates can’t rotate.
Now, since you aren’t going to be cleaning with it, it’s probably not the biggest deal, and if you load some bumpers on it it’ll probably cut down a little bit on it.
Having handles on the front will also allow you a little bit more control as well. If I had to choose between no SSB and an SSB without rotating sleeves, I’d definitely pick the latter.
[quote]T3hPwnisher wrote:
Thanks man. I appreciate the comment.
George and I reached a lot of the same conclusions on training, its pretty interesting. I still remember when he used to post here. Hopefully it will let this style catch on a little better.
But now I have to worry about people thinking I stole his idea, haha.[/quote]
Over the past year, it made more sense why progressive ROM works so well. You should’ve written a book about it first, haha.
I’ve been watching a lot of Chris Duffin’s videos lately and I feel like I reached the same conclusion as him with respect to how the body should function and the importance of stabilization. I thought about writing a book on it from a mechanics perspective but I’m still too weak to be a credible author, haha. It seems like physical therapy does well in pin pointing muscle imbalances and improving muscle function but the missing step is to apply it to complex movements and progressing to subconcious use of all major muscle groups so that it actually applies to daily living and heavy lifting. I think progressive ROM is one of the best tools for that goal.