Feel like my self again. Did the typical stretching and hot showers. Actually starting friday night I ate big meals all thru the weekend. No snacking or drinking. Ate heavy…but weighed 6 plus pou ds less than I been weghin on mondays. Felt good. Felt strong. Hopefully this carries on again !
Wesnesday 3-12-14
Deads 10x3 @295
Incline 5x3 @265
B.w 215
2 min rests - no acessories
Made sure I got good rest. Warmed up a bit more. Back was a hair stiff…
Warmed up on a 3" def 135/225/245/265/275 sets… then belted up and nailed 275 …wanted to feel fast n easy n it was. Mental.
Drop the def. And go 295 from floor
Belted. Didnt chalk till after 5 th set. It felt like 295. Nothin more. These moved decent n 3rd rep was slow. Till 8 th set where everything felt heavy n slow. Grinded thru and got em all. Awesome feel since I missed 285 on set 5 last week! Redemption!
Incline- after deads warmups felt a hair slow. 135/205/225/245 all paused
5sets of 3 @265 touch n go. 1st set flew up…3rd rep on remaining sets was slow.got em all.
Feel great!
Friday 3-14-14
Squats belted 10x3 @240
B.w 214
Things happpen in 3s… nother great lift!
Just squats today. Stiff leggeds are considered an accessory.
Some of the adjustments I been workin on started today by trial n error.
Brought back jakes idea of squatting to parallel touch n go. Included a pic. How does is look? As far as being parellell? Also it measures about 14".
-i did every warmup set atg- then again to the box tapin eaxh set to view depth. Ended up goin w. Chair all the way down.
Did my 10x3 @245 Instead of the planned 240. Hit each rep. 1st felt slow on some sets as this groove n movement is newer.
Squatting parellel is allot easier on the lower body than atg.
Followed up w. 3x3 atg @ 225
Great day. Well over 60 total reps. 39 working reps
Next week my new template begins and some of these new adjustments. Good things…
I have a French door n sun was shinin In. Ruined some vids. I blocked it off w. My buildable mats to get this pic… still bad. Also wore some warmup pants and the baggines hides the creeses… ill re do this at some point for clarity.
Week 1 - 10x3 @80%Â
Week 2 - 9x3 @82.5% w. 1x3 speed set firstÂ
week 3 - 8x3. @ .85% w. 2x3 speed sets firstÂ
Week 4- 7x3. @87.5% w 3x3 speed sets firstÂ
4 week cycle set. Used the template I posted last week.I ncluding the bench day idea. Made some adjustments…
Basic adjustment still keeping 10 sets…just dropping a working set each week…but keepn10 total sets by replacing them w. Speed/or modified set at lighter weight as shown above.
- I chose modified sets. So… deads ill do snatchgrip for those sets
- squatting- again chose modified sets so. Ill go atg for those setsã??~~~~ this is now possible because on my squat day ill now be squatting to paralllel vs atg. Same form. Same style. Same second squatday day as before. Literally just squatting like the pic I posted above. Time to start squatting some weight.
-bench day I have chosen not to replace those sets w. Anything as im doing incline and closegrip that same day. I went w. The old school thought that you go heavy on one and volume on the other. So… I run bench cycle as planned getting heavier each week and ill reverse that for incline by starting heavy and going down while addin volume. Closegrip will be 2 paused sets amrap to finish things off- ran this reverse as well…
-monday is now dead day. Ill be beltless pause squatting after- the activation should be great! Workin ppsterior chainnn hams… then core n quads.Then my barbell rows. Done
-wednesday bench/incline/closegrip .then chins. Done.
-friday 10x3 squats to parellel. Followed by stiff legged deads. Core n quads worked first followed by pozterior chain n hams. Done.
Monday 3-17-14
Lightweek no belt 1 min rests
Deadlift 3" def 10x3 @265
Atg pause squats 5x3 @205
Barbell rows 3" def 4x6@165
B.w 217.5 w.o shoes. Weighed 224 last night before bed. Did my stretching a d superhotshower and went to bed…woke up lighter…
Deads went well. Used my bench bar which is the thicker stiffer bar of the two. I really like it but it challenges my grip . Also allowed me to use it for rows which I prefer.great choice overall. Dida new setup for my deficits using plates and mats. Measured this time ended up w. 3 mats down and 35 plate on top to get 3 inches, now ill just remove a mat a week till heavy week where ill be at the floor.Included a pic w. My training partner given it hell ! Switched to mix grip on 5th set bar made my hands open… got full pause at top n bottom of every rep n set. Last 3 sets I hit 5 shrugs each on final reps.
Up next was pause squats. The activation was there. Unloaded bar to 135 powercleaned it up a d hit warmup sets 135/185/205 which all felt smooth and light after deads. Full pause 2 seconds beltless 5x3, got n extra 2 sets in! To make 7x3.
Unload to 135 unrack to theground where my 3" def was still setup (see what I did there?)
-135x6
-135x6
165 4x6
-165x6 deadhang 2" off ground
Great training today. Awesome day 1.
Nothin crazy doms wise. But a lil stiff in all of my back top to bottom and hams. Great posterior workout. As planned on paper!
Wednesday 3-19-14
1 min rests all upper body day
Bench 10x3 @ 275
Incline 3x3@ 265
Closegrip 2 x amap @ 245
Chins 10x3
B.w 213 new p.r low…least in recent memory
For a press day this wasnt the best. Felt off from beginning. Back was tight…gets tighter the more you bench. Ect. But…after lookin it over it wasnt too bad… my new programming has this as my lightest bench day…but heaviest incline n closegrip. I dont think I gave the mental credit due… also lost track of the fatigue effect from benching 10x3… and how it effects other presses afted. I may have to adjust the planned weights on incli e down in order to get quality reps…anyways
Bench - 275 is light n easy.Back a bit tight but got thru
Inclines-265 was very heavy got 1 set of 3 , then dropped to 245 for remaining two sets. Incline puts most stress on my back…as I use little leg drive in comparison.
Closegrip- my back started to cramp on 1st set. Took 2 mins to sit down. Stretched it and hit 2nd set no probs
245x6 paused
then 245x6 nonpaused- extremely happy hitting these reps n weight here
Chins 10 sets
1st 3x3 - as fast as possible
2nd 3x3- 3 sec full stretch hang n explode up
3rd 3x3- explosive up 2-3 sec hold at top.last set 5 sec holds
10th set- amap -got 6
Just got reconfigure those incline weights. On paper I like the volume I have planned and really want to hit it. Not too concernednw. Weights as even my closegrip struggled like a m.f trying to do it after 10x3 bench.over time it adjusted.I expect the same…
Friday 3-21-14
Squats 10x3@ 220
Stiff legged deads 4x6 @ 205
Shrugs 4x8 @205
B.w - 212.5 … even lighter…
Warming up Atg. Squatting to parellel. Literally did every warmup set twice. Beltless to my 14" box TNG. Still learning this groove… about 5 th set developed some pop at the top.
Startin low to wager against any fatigue after a 10x3. Felt about right. Strict form. Pause top n bottom. Pulling bar to shins n starting first rep sets the form up nicely. Pulling my toes up hard as I can keeps me there.
Shrugs. Nice n easy. Full pause n stretch at bottom. .explode up. Last set hold at top 2 seconds.
Great workout.
Monday 3-24-14
Deads -9x3 @280
- 1x3 snatchgrip @225
Beltless pause squats 6x3 @215
Rows 4x6 @ 175
B.w 215
All beltless 1 min rests
Deads- lovin my new deficit setup .just takin away 1 mat a week as I go… sticking w. My bench bar feels stiffer and thickness should challenge my grip. 280 wizzed right up first few sets. Went double overhand from the get go … chalked after set 3. Grip didnt challenge me early like it did last week. But got a great forearm pump last 3 sets where I did 5 shrugs the top of each set
Lovin my back off set idea w. Snatchgrip.really chalked up and stretched before. 225 was easy for my body but hands opened up on rep 5…literally got rep six w. Monkey grip forcing bar I to my body hahah
Paused squats are awesome after deads. The activation makes em feel easy at first. 215 not a bad weight here. Full pause…3rd rep had to fight some lean…6 sets of 3.
Rows- same deficit as deads…just leave it setup… not too bad.just fatigued by this point. Each rep dead stop.explode up. Ended w. A deadhang set 2" off the floor for 6 afterwards.
Greatday!
Full snatchgrip.whole hands outside the rings. On top of the deficit. Likin these…
Last weeks pressday didnt feel right. First week doing all pressing in one and didnt make all the right adjustments.
After flat benching…went right Into working sets of incline. I think I should do a couple warmup sets to progress Into it
- or better yet…seperate it. Gonna flatbench as planned/ do my 10sets of chins/come back to incline/finish w. Closegrip - this one seemed fine anyways.
-hopin the break re invents the wheel here- chins shouldnt directly effect it- upper back n rear delts are nailed.
-plus as a bonus gives my back a break from all the archin n pressin. Better yet…hanging for chins should really decompress it.
-on paper its win win. Test n see wednesday.
Also- need to get some straps. Deads n snatchgrips will need these to progress eventually…
Wednesday 3-26-14
All upper body day
Bench 9x3 @290
Incline bench 5x3 @250
Closegrip bench 2xamap @235 today =2x6
Chins 10x3
B.w 217.5 w .shoes
Second week in a row I realized this day makes my hands hurt… also I believe my whole uper body has whats called a pump*…
Somethins up w. My left arm into my shoulder. Kinda tight n tingly. No pain. Pressed fine. But has a huge pump now. Like I slept on it or somethin. Just a note in case it lingers…good news= has a week to straighten up.
Bench - felt good. Barely touched chest first 3 sets.then reg tng to finish. 3rd rep slower than first two…no grinders tho.
Chins did my usual 3 sets of 3 w. N ALL OUT finisher. This worked great to rest before inclines and stretch my back
Inclines- did 2 warmups at 135, 1 warmup 225 then right into the 5x3. Paused 1st two sets then tng as it got heavy. Last rep on last two sets were real grinders.
Closegrip- after all that this felt way heavy.Paused first set for 6. Tng second set for 6. Last repa grinder on each. My hands hurt n didnt even wanna keep goin here. Lol. Did both sets anyways.
Better than last week. Glad im running progression in reverse for inclines n closegrips. These weights were my absolute limit w. The fatigue. Maybe take a couple minutes before closegrips. Went right in n the fatigue made it feel like a mountain. Goal was still met= its a finisher for lockout n tris. So iregardless of weight as long as im grindin out a couple reps on EACH set its doin its job.
My arm/shoulder - after yesterdays training it was more evident somethin was up. I stretched it quite well and did some high rep stuff w. Just the bar. anything that worked my arms and shoulders just to loosen it up n get some blood to it. Took a hot shower n some Nsaids n headed to work
Felt ok till about 7 ish…from there till about 930 it started burnin abit n became quite painfull. Enough to note Iwas really grindin tring to bear it out at one point. Then suddenly from 930 it completely faded till it was nothing. Came home from work, ate showered n went to bed. Woke n its like it never happened.
I kinda jammed that hand/thumb reachin in a cupboard. Then laid around watchin tv and it fell asleeep allot. Never thought nothin of it. Woke the next day to do my upper body as stated. Strange.
Friday 3-28-14
Squat 9x3 @230 backoff 1x3 @205atg
Stiff legged 4x6 @215
B.w 214.5 w. Shoes
Squats- squatting to parellel going well.still buildn that groove…further I get into the sets the more I get in and develop some pop at the top. Did every warmup set twice. Lovin this ! Actually feel warmed up and… gettin in some atg sets on a day where working sets are to parellel. Hit the 9 x3 to parellel. Then a backoff set atg @ 90 percent .got 205 for an easy 6.
Stifflegged felt great 135/205 for 6 as warmups. 4x6 @215. Last two reps on last two sets were hard.
Shrugs 4x8 @215 - full hang then explode up. Last set hold at the top.
Boom boom boom. Feelin good.
B.w
Monday 3-31-14
1 min rests. No belt
B.w 220 w. Shoes.
Deadlift 2" def. 8x3@290 , 2x3 snatchgrip @235
Highbar atg pause squats 5x3 @225
Barbell rows 2" def 4x6 @185
Deads- chalked up mixed grip from the get go. No issues. Pounded these out.
snatchgrip- chalked up heavy .strict form puasing top n bottom. Hands opening up on 3rd rep ofboth sets. Perfect.
Pause squats- the lightest 225 has ever felt here. If not running behind woulda done another set or two…!
Rows- each rep dead stop. Heavy but doable for me w. Strict form. Hit 135x12 as a deadhang finisher.
Awesome day.
Small things payin off. I think committing to goin beltless really added up and showed in yesterdays session
-pull 290 from a def. Beltless for all sets. Atg pause squats beltless- never fought lean w. Solid complete pauses.
- going to parellel on squat day vs atg. Seems like this may be carrying over as its w. More weight. Kinda like heavy rack lockouts assist deads… could this work similarly. … I mean for my pause squats…which would be ironic…as im pause squatting to assist my squat. .lol
Wednesday 4-2-14
All upper body day. 1 min rests
Bench 8x3 @300
Incline 3x5 @235
Closegrip 2x amap @ 225
Chins 10x3
This whole day is one wicked experiment this cycle.
Bench- 3rd rep slow on last 3 sets. Also wsnt to 2 minute rests after 5 th set. 24 reps @300 in a short amount of time awesome.
-not so awesome is the fatigue from that.
Chins- 3 sets of 3 as usual. W. All out set to finish.got 7
Incline- 235 paused first set. Felt good. Failed on 5 th rep of 2nd set. Re racked w. 225 and barely got 5 for 3rd set.
Closegrip- more of the same fatigue sapping all strength. 225 for 1 paused set of 5. Then non paused for 5. Done.
Im gonna revise rep n weight schemes for incline n closegrip. Couple options-either cut volume n hit a coupleheavy sstrength sets n thats it. Or drop weight and hit some higher reps bodybuildn style.
Things seem to be going pretty well for you after that bad week or two.
Ya. Id have to agree !! Only thing im strugglin w. Is the other presses after I bench… ill figure that out tho. Just like I did the other two days. Trial n error.