Back feelin good. Belted up as planned tho. Did every warmup set twice, beltless double over hand and loaded up hams every rep…assisted by lifting toes up just before each pull. The debacle today was unrelated- right before first working set a huge gust of wind rippped my pools tarp off one side and drug bricks and bags of sand In (wind advisery here today) soo… belted up n liftin shoes on ran right out there and got everything outta the pool n fixed the tarp. Added extra. By this time… my back was tight as shit. Damn. JmL!!!-
Deads- warmups felt great. No feel anywhere that anything ever happened. Wore my belt Leeman style. And hes right…hella tight gettin down there and you just wanna get up!. First three sets felt heavy, after the debacle. Took a two minute rest after 3… Stretched and did remaining sets- each got better w. Last set feeling best. Ill take that! Skipped snatchgrip back off sets. Gettn the real work in problem free was good enough.
Pause squats- wore the belt the same. Knowing I was wearing a belt I really wanted to push myself if given oppertunity. Pain free deads was a go… took the planned 5x3… and did a 4x6. Last two reps on last two sets were tough…but overal smashed it.
Rows- belted- again up the anty- dead hang all 4 sets of 6. Thats a p.r as I normally do deadstop
Overall great day- all the unbelted work showed today as it has built core strength and… confidence. With it on as a tool for a specific situation I felt very strong n confident.
If looking down at your daughter and thinking that boys are gonna be hanging around her in 10-15 years and that doesn’t motivate you to get one more rep I’m not sure what would lol
Bench- anything 300 ish im goin 2 min rests. Last rep was slowest on each set first two all pretty good. Chalked up hands last two sets and took 3 min rests. First time ever in this log. Long nights at work this week. Only 5 hrs sleep. While I didnt feel horrible…I wasnt 100 percent restwise. Got it done.
Paused bench- full pause explode up. One bad rep here on rep 3 of set 3. Misgrooved and got crooked a bit. Last rep of set 4 was sloooww… but even !
Chins- full hang explode up. 1-3 second hangs. Did all 10 sets.then followed it sith an all out set , still full hang…got 6…
Planks- setted w. Chins 10/20/30/30/30/30/30 seconds each. Felt easy this week.
Paused incline 3s progression- tired by now first couple sets felt awfull…then got in a groove.
135x3 - 3 sec pause
155x3 - 3 sec pause
185x3 - 2 sec pause
205x3 - paused
225x3 - paused
245x3 - paused - wanted this bad.last rep a grinder end progression.
225x3 - paused 1 finger width In
205 3x3 - paused, 1 finger width In, slow decent, these felt easy till very lastt rep was a grinder- goal met.
Longer than I wanted. I count from first warmup set untill completely done.My goal is always about n hour. But 10x3 has stressed that from day one. 1 min rests help keep it in check. When I go to 2 min rests it ends up about 70 minutes. On average.But things cant get skewed at times as I have my daughter to tend to in between as well. So to literally answer - on this bench day it was an hour n 20 minutes. Very long for me.
I believe it could be this long or longer for other people-
-im takin 1 min timed rests.
supper setting chins/planks
-using my 1 min rests during chins to setup and begin incline.
just being efficienct as possible and always moving forward even in my thinking as far as what plates to use to make it easier to do back off sets or next excercise. …ect…
I know when I was doing my layer/nemesis hybrid whatever-it-was, I’d spend a good hour with a single lift. For most of that, the only rest I got was putting plates on the bar. When I got to 92-95%, it moved up to about 90 seconds, but otherwise it was as short as necessary. And still took forever.
Benching was… triples starting at 70%. Add 10lbs each set until I could only do doubles. Then 5lbs up to a good single. Then start over at 70% of that single and do triples, adding 2.5lbs each set, working up to a max triple. Then 2 sets of 5 at 50% with slow eccentrics.
I made good progress that way, but I’m wondering if I could make the same progress with less time. I’m just trying to figure out some options that are joint-friendly and time-friendly. Any suggestions?
I’ve got to stick with a limited ROM on most of my benching since I’m still rehabbing my shoulders. Pretty much that means upper arms can’t drop below parallel. I guess you could say, the same ROM as a floor press.
My max moderate-incline from pins is something like 195 right now. Not sure about flat, but I’m not ready to test it to find out. Don’t want to take that risk.
I know ppl get all bentup about moddin stuff. But w. Given circumstances why not modify something to your needs. Take that layer example you gave and why not just do the first ramp only then move on ect… or take a 10x3 and do 65 percent as fast as possible… ect… I have tons of ideas in my head. They just would be beat down on public forums cus thats not how it was written ect…
I can’t do pushups pain-free, which is very very annoying. I’ll check with dips and close grip later. With that incline press I do, I actually feel more pain tucking my elbows than I do by flaring them, which sounds a bit backward. Then again, I’ve also been doing behind-the-neck presses with no pain, but I can’t do regular overhead presses without it hurting.
I have no problem with modifying a program. That’s not one of CTs programs at all, what I was wrote up there. If I just do the first ramp, I don’t seem to get enough volume to progress. The second ramp seems to be where the progress comes from. It’s the 2.5lb jumps each set that take forever, but I did better with that than 5lb jumps.
On the other hand, I didn’t do so well with cluster reps at high percents. It seems I’m more responsive to volume at moderately-high intensities for my bench. I don’t know if that’s really true; it’s just what it seems like right now.
Maybe though, taking a density approach by setting a timer and seeing how many reps I can get in after an initial ramp might be a good idea.
