Also, one of the things I am most proud of with those farmer’s walks is the fact that I built my implements using hand tools and plumbing pipes and they can handle 285lbs with no issue, haha.
Going to post my bench plan for the next 16 weeks. It’s out of Matt Kroczaleski’s “Insane Training” book. Will be starting on week 1 tomorrow morning.
Week 1: 5x10x220
Week 2: 5x8x255
Week 3: 5x6x270
Week 4: 5x4x290
Week 5: 5x10x220
Week 6: 5x7x270
Week 7: 5x5x290
Week 8: 5x3x310
Week 9: 5x10x220
Week 10: 4x6x290
Week 11: 4x4x310
Week 12: 4x2x325
Week 13: 5x10x220
Week 14: 3x5x310
Week 15: 3x3x325
Week 16: 3x1x345
Started with a 365lb bench, which is way higher than I’ve ever done for real, but I haven’t had a chance to test my max in a while. I rounded down wherever possible, hoping that would help, but if I hit a wall, I will re-calculate.
Will you be doing those all as “regular” bench or the dead-stop rig I’ve seen you use before, suspending the bar from chains?
[quote]ActivitiesGuy wrote:
Will you be doing those all as “regular” bench or the dead-stop rig I’ve seen you use before, suspending the bar from chains?[/quote]
Regular bench. I’ll use the chains as a spotting mechanism, and tend to hit the last rep of the day as a total dead stop off the chains, but I will be starting from the top with every rep.
Chins w/45lbs
26 reps
Bench 220
5x10
superset w/
Band pull aparts
5x20
Notes: This was tough but manageable. Lat cramped during set up of last set, but still managed a dead stop rep at the end. Gotta make sure I give myself enough rest between sets.
Grenade Ball Lat Pulldowns 90
8x10
Notes: Hit these in between my warm-ups for bench and then superset with shoulder circuit. Just getting more volume in.
Shoulder circuit
3 rounds
Kroc rows 105
1x20
Notes: Didn’t have much in the gas tank. Still recovering from comp.
Dips
1x20
Notes: Just a small chest finisher. Very short ROM, just a few inches, focusing entirely on getting a chest pump.
Is your 16 week bench plan based on benching once per week for the weight and reps listed?
[quote]Ecchastang wrote:
Is your 16 week bench plan based on benching once per week for the weight and reps listed? [/quote]
You got it. One bench day per week, for me usually on Monday. Even though I’m fully vested in strongman, benching seems to carry over pretty well into my general pressing strength, so I still try to work in a day each week to train it. This program seems to be challenging enough to push my bench while still having low enough volume to allow me to hit overheads pretty hard.
I’ve been following your log, but wanted to stop by and say good job on the Strongman event. That stuff looks really fun, and the fact you train for a lot of it with out ‘specialized’ equipment makes me think I may look into a bit.
I really like your split, too, curious to see how the Matt Kroc program works for you.
[quote]Spidey22 wrote:
I’ve been following your log, but wanted to stop by and say good job on the Strongman event. That stuff looks really fun, and the fact you train for a lot of it with out ‘specialized’ equipment makes me think I may look into a bit.
I really like your split, too, curious to see how the Matt Kroc program works for you.
[/quote]
Much appreciated man. Hop into strongman, it’s a blast. If you’re feeling a little squeamish about not having equipment, there is usually a novice division at any show, and it’s a good opportunity to get your feet wet. The basics can be pretty easily replicated (Make an axle out of a pipe and duct tape for $50, do farmers with dumbbells or make your own out of pipes, make a sandbag for $60, etc) and it’s a blast.
This is actually the second time I’ve run the program. When I started this log, I was around week 13 of it. I enjoyed my time with it, but more importantly, it takes the thinking away from me. I’ve got a good handle on my deads, squats and overheads, but I’ve been stalling on bench for years, and it’s nice to just let someone else do the programming.
[quote]T3hPwnisher wrote:
[quote]Spidey22 wrote:
I’ve been following your log, but wanted to stop by and say good job on the Strongman event. That stuff looks really fun, and the fact you train for a lot of it with out ‘specialized’ equipment makes me think I may look into a bit.
I really like your split, too, curious to see how the Matt Kroc program works for you.
[/quote]
Much appreciated man. Hop into strongman, it’s a blast. If you’re feeling a little squeamish about not having equipment, there is usually a novice division at any show, and it’s a good opportunity to get your feet wet. The basics can be pretty easily replicated (Make an axle out of a pipe and duct tape for $50, do farmers with dumbbells or make your own out of pipes, make a sandbag for $60, etc) and it’s a blast.
This is actually the second time I’ve run the program. When I started this log, I was around week 13 of it. I enjoyed my time with it, but more importantly, it takes the thinking away from me. I’ve got a good handle on my deads, squats and overheads, but I’ve been stalling on bench for years, and it’s nice to just let someone else do the programming.
[/quote]
I’d love to give it a go, but I don’t think I have enough raw strength yet. Almost he opposite of you, where you say you don’t have coordination but can just manhandle certain events, I’m kind of lanky and athletic which I think could be beneficial, but I lack the horsepower necessary, at least right now haha
[quote]Spidey22 wrote:
I’d love to give it a go, but I don’t think I have enough raw strength yet. Almost he opposite of you, where you say you don’t have coordination but can just manhandle certain events, I’m kind of lanky and athletic which I think could be beneficial, but I lack the horsepower necessary, at least right now haha[/quote]
You’d be amazed how far athleticism will carry you in the sport, especially at the novice level. I’ve seen a lot of people accomplish some crazy things based on their ability to recruit their legs in the press and move quickly with awkward objects, haha. Building a strength base is always a good thing, but thankfully that’s the easier part as far as training goes, so you’re in a good place.
If you ever see a show nearby, I’d say check it out. It’s addicting.
(15) Chain Suspended Safety Squat Bar Squat
1x5x425+chains
1x10x335+chains
Notes: Took some video to showcase this for another thread, but will post it here as well for folks to get an understanding of set up/execution. Will reduce ROM as I go. Threw in another set because I’m not really getting the volume I want out of this. Really like having that in there. Think next time the follow up set will be all pure dead stop off chains to really drill that part of the lift, as I had more gas in me than 10 reps, but just felt like death. SSB really breaks your soul.
Axle cleans
Worked up to 2 singles of 240
Backed down to an easy set of 5x190
Notes: Hit sets of these in between warm ups for squats. First 2 attempts at 240 failed at the chest, next 2 were incredibly smooth. Caught it high rather than my last time, where I had to bend my back to land it properly. Really excited about getting good at this movement. I think I have the hand size to work well without going to continental. Also, to clarify something, I perform these elevated 7 mats high so that I won’t screw up my deadlift form with my clean form. Makes things a little more difficult having less momentum to carry the weight, but helps simulate a tire clean.
Standing ab wheel
3x8
Reverse hyper 320
2x8
1x15
GHR
3x10
Got some video of today’s session. Schedule is opening up in the next few months, may be able to get more of these/longer workouts.
Axle clean and press (clean each rep) 200lbs
1x10
Clean once and press away 200lbs
1x5
Notes: Hit the 11th clean on my belt, called it at that. This took forever, cardio is garbage, but good to see the strength is here. Previous best was 7, done at my first ever competition. A few decent presses, but needed to really get the bar racked.
DB bench 105 per hand
2x10
1x8
1x7 w/reactive slingshot
superset w/chins
4x12
Notes: Getting better here. Soon I will move the incline up slightly.
20 band pull aparts in between sets of everything
205lb sandbag carry for distance w/turns at 50’
1x140’
1x80’
1x150’
Notes: Getting a good grip was what mattered here. Had the gas, but needed to man handle the bag. Camera got jacked up on the first run.
Nice job on the clean and press PR.
I should have gone with galvanized for my axle instead of black pipe; I didn’t expect it to start rusting (nor was I quite prepared for rainy it was up here). Not a big deal, just a bit annoying. Still works just fine.
Have you noticed much of a difference between how well a competition axle rotates versus your own? With mine, the plates aren’t too tight around the bar, so I can get some rotation out of it, that I don’t think I would with a more proper axle. I’m trying to figure out some technique without continentalling it, and so far just pulling the bar up, then when it’s at its highest point, loosening my grip and rotating my hands underneath it seems to work. It takes a bit less out of me than trying to fight inertia and rotate the bar itself.
Also, have you considered using high pulls to work on the whole hip extension part of the clean? While I moved away from actually training them a long time ago, they were pretty instrumental in teaching me how to generate enough force to propel a bar upwards without using my upper body.
Oh, I also saw the thread where your blog was mentioned on the Starting Strength forums. The attitude toward you and reception toward the content was interesting. I wonder if any minds were swayed to think outside of the box.
That said, I’m pretty happy with the results from adapting some of your ideas to my own training. Genuine thank you for that.
I have actually always had an easier time with the clean in competition versus training. I think the axle I ended up making at home is slightly larger diameter than most real axles, as every time I get my hands on one in competition it seems smaller/easier to grip. Some are even nice enough to have knurling on them, and hand spacing marked out with tape or something, which is a real boon, haha. I don’t feel like my plates rotate at all with the axle I train with, it feels more like I have to pull the axle into place.
When I was building the axle, I took a 2.5lb plate to home depot and just kept shopping for pipes until I found the largest one I could that could still fit the plate, so I may have just found the magic size or something. Still one of my absolute most favorite pieces of training equipment for how low the cost was.
High pulls are definitely a possibility, but at present I only have so much time to train and so MANY things to train that it becomes a question of prioritization. I could possibly work those in on my squat day instead of cleans, but right now I think my issue is simply being so BAD at cleans that instead of working to get stronger at certain parts of them, I just need to learn how to get better at them. It’s actually one of the things that turns me off about Olympic lifting, because being strong is only part of the equation, while skill goes so far. I know I have the strength to hit much better numbers in the clean, but my technique is not allowing me to tap into it. Once I finally reach the point where my technique is passable enough though, high pulls could easily rotate in. Thanks for the suggestion.
In regards to that Starting Strength thing, it was a surreal experience for me, haha. So many of the things I wrote about in my blog came to life in that mess. It should have ended in 3 posts, but people couldn’t fathom the fact that I didn’t care about having their approval for how I trained, nor did I feel a need to argue with them about why I train the way I train. I have found that people on the net generally expect everything to be a multi hundred post flamefest, and when it doesn’t happen, they have no way to deal with this except to still post aggressively and argue over points no one is arguing about.
I had multiple people on that thread offer to “show me the light”, and when I would check out their forum posts, I noticed that they lifted significantly less weight than me. Funny thing eh? haha. I doubt I opened any minds there, but that wasn’t my goal. I have said many times that no person engages in an argument with the willful desire to have THEIR view changed, which is why I stopped having them. Been good on my blood pressure.
Oh, and thank you for the kind words. I am glad that some of the things I have spoken on have benefitted your training. I tend to be a fountain of insanity with training, but it’s good to know that it’s not all wasted, haha.
(6) Mat Pulls 550+chains
19 reps total
Notes: Ego couldn’t take the bar weight, so upped it to 550. Managed 12 in the first pull, 4 in the second, 3 in the third. Right hip was bugging me on the very last pull. Things are moving so smooth on this, I’m coming back into top form.
Farmer’s walks 300lb per hand
4x50’ ish
Notes: Odd sets were more like a farmer’s waddle, but even sets the feet really got moving. Focused on getting the feet forward on the start. Makes a big difference. 3x bodyweight farmer’s is pretty baller, hit my goal early on this. Will see where to go from here. May make it that, as the deadlift ROM gets larger, the farmer’s weight gets lower and the distance increases. Couple of different options.
Squat drop set
5x455
6x405
7x365
8x315
2x275
Notes: Pattern is pretty easy to notice here. 5 reps, drop a 25 per side, add a rep, drop a 45 per side, add a 25 and a rep, etc. Originally intention was to work all the way down to the bar, but ran out of gas pretty easy. Will have to play around with this a bit. Next time, I’m thinking
5
6
5
7
5
8
etc. May prove more viable. Still, good challenge.
Chins w/45lbs
27 reps
Bench 255
5x8
Superset w/
Pull aparts
5x20
Notes: Felt strong on this today. Set up was well, good amount of tightness. Hit the uprights on the last 2 reps of the final set, so had to re-rack before hitting the final rep. Noticed that my right side seems to be tracking differently than my left, causing the bar to rotate toward my feet on my right side and toward my face on the left at the top of the rep. Might be worth addressing.
DB rows 105
8x3
1x20
Notes: Hit a set of rows in between everything and then one big set at the end. Like this, building up volume without being too taxing.
Shoulder circuit
3 rounds
Dip chest finisher
1x20
Notes: May need to work my arm work into this day. I seem to like training carries on my press day, while Monday seems to just be a bodybuilding/assistance type day.
Want to take some time to flesh out a few ideas for my Press day.
-Need to get good at a variety of implements while also developing some better strength/leg drive.
-I suck the most at the axle, and it appears in the majority of my contests.
Still sticking with the “Rep day/technique day/max day” approach, current plan is to always use the axle for rep day (clean once and press away). Started with 200lbs, managed 10 reps, will try again next time at same weight to beat PR. If I do, I’ll increase the weight next cycle and try to work up to that same rep number, then repeat. Only exception is if I have a contest coming up requiring reps with a different implement, but for off season, need to get good with the axle.
Technique day will still be rep heavy, but every rep will be cleaned from the floor, and implements will rotate. The axle will make a showing in it (like it did this week), but will also work with keg, sandbag, log and fat gripped dumbbells. Medley’s may make their way into this if I have one on the horizon or am just feeling bored. Same with stupid challenges/ideas. Most flexible day.
Max day will rarely be taken to a 1rm, more like 3-5rm. Still want to start every rep from the floor, but if it starts getting stupid I will use a rack. This is pretty much exclusively going to be axle and log territory, since loading the keg/sandbag would be a pain.
Whatever implement I am maxing with on the max day, I will NOT use that implement for cleans on squat day. Would otherwise result in too much fatigue. Most likely will keep clean weight down on the squat day as well, and shoot either for reps or speed.