Here they are.
Got a full stretch and dynamic warmup done in them. Feels real good. Def. Gonna try them for heavy squats tommorow.
Here they are.
Friday 4-24-15
B.w 223
1 min rests. Belted working sets.
The good. The bad . The ugly.
Squatted in my shoes today. Def. Gonna need some reps to build that groove. But the stability and consistency will be worth it.
More than anything working these 12s has me drained. i did get my mobility work in and ate very well within my window. Butā¦ everything felt 20 Pou da heavier today on squats, Iām talking even the walk outs. I grinded thru tho and hope next week Iāll be glad I did.
SQUATS HEAVY
warmup- no belt. Atg. 2 sec full pause.
Barx5
135x5
205x3 things started feeling over heavy this early. .
225x3
245x3 add belt.
265x3 pretty grindy reps hereā¦
Work- to parellel
295x2 awfull
295x2 same
295x2 bestā¦but still not good.
Overload
315x2 1st rep real good. 2nd rep not so much. Called it here and decided to start getting some atg reps in these shoes.
Tng
265x5 tho over heavyā¦only rep 4 turned to totally shit.
245x5 still heavy but better
225x5 better form n speed.
Paused deads- no belt. 2 sec hold 2 " off ground .Explode up
135x3
205x3
225x3
245x3
265x3 top set
245x1
225x3
205x5 my posterior felt Suprisingly strong. Focused on getting super tight core, perfect form, nice long pauses and explosive lockout.
Barbell rows- from floor. Deadstop.
135x6
155x6
205x10 belted up here
205x8 good enough for today. Was spent long agoā¦glad to be doneā¦
Hey there buddy, training looks good, hows everything eles goingālife, kids ?
Iām back around full time now, just took me a few months to shake off the negative vibes from the bucket, and start feelin like my old self. Thanks for all the suport over at my log, weāll be talking, keep up the good work. Later
Life is good. Very busy at work, which is good but a bit suprising this early in the year. Kids and wife still good, I live a pretty stable life. I mean everythings good, just redundant at times locked Into the same schedule n routine .
Ground hog day !
the only way to get ahead
3 weeks left of this Cube cycle.
Got a nice stretch and then dynamic warmup in my Squat shoes. Drinking a lot of water and a hot shower before bed. I wake to heavy deads. ā¦
Monday 4-27-15
B.w 228- decent w. All the water I drank really.
1-2 min rests. Belted working sets
DEADS HEAVY- everything from deadstop
warmup- explosive power shrug off 3 " def. No belt.
Barx5
135x5
135x5 again
225x3
245x3
275x2
295x1 less explosive
315x1 basically a deadlift then a shrug here.
Work- from floor. Belted.
335x2
355x2
375x2 2nd rep. A grinder.
Overload- off 4" blocks
385x1
405x1 slowww
315x10 last two sucked.
Snatchgrip- off 4" blocks. Explosive as possible.
225x5 grip 1" outside rings
225x5 another inch further grip
225x5 and another inch further grip
INCLINE BENCH
warmup - tng
barx10
135x5
205x5
Work- full 2 sec pause. Explode up
205x5
205x5
205x8
Spoto- tng
225x8
HIGHBAR PAUSED SQUATS- 7 sec pauses. Atg. No belt
135x5
185x5
185x5
185x5 ABSOLUTELY BRUTAL SERIES.
185x5- back off set. 2 sec pause. Explode up
Curls- used my only set of dumbells. 35 each
Alternating curls- paused at bottom
35sx20
35sx20
35sx20
Hammer curls- tng
35sx20
35sx16
35sX12
full body crunches- pausing at both full contraction and extension 1 sec.
x15
x15
x15
Great day really.
notes: I woke up thursday morning and my right wrist is completely jammed/sprung. No idea from what, itās slow and somewhat painfull. Def. Lacks power . Was most weak in the supinated position so I did all my heavy deads the opposing way. Benching was awfull, a direct motion that compressed it more and was quite pain full.
deads went well- good beltless work before hitting my planned doubles. So.e overload work allowed me to feel some heavier weight and bang reps after. Solid day here.
incline- was cut short. It was a 2sec paused 5X5 with 2 spoto sets after. I cut two sets from 5X5 a d 1 from spoto to just get thru. Bench day Wednesday is much more importantā¦well seeā¦
Paused squats- these are fucking brutal. I setup my stopwatch in front of me and once full atg pause id let 7 seconds tick off. Then explode up. 7 second squats are quite long anywaysā¦but for sets of 5? Ouch. The easiest part was the weightā¦ I had the power each rep and fought very little to lockout. It was holding my breathe for 7 full secondsā¦for 5 reps that made it mentally challenging. Towards the end i had the panic feel as Iād be running short of oxygen on last couple holds. ā¦ I pushed thru tho and got each oneā¦ I then hit a back off set even, really just want to get as many reps in my new shoes as possible. Felt better today in them than friday.
Curls werenāt happening on a straight bar today.i triedā¦even the bar was painfull. But dumbbell worked great and weāre pain free.
Wednesday 4-29-15
My 35th Bdayā¦where have the years gone!!!
B.w- 222 . A 4 week low since beginning my 6 weeks of fasting plan. Down 15.5 Pounds.
Wednesday is always bench day. But I decided to swap it with Fridays squat session. Because my wrist is still a bit touchy from being jammed. Hope friday itās betterā¦ sooā¦
SQUATS EXPLOSIVE- lookin at the numbers it looked like a great opportunity to make it an all ATG session vs. To parellel. All In prep for this summers ATG plan.
warmup- no belt. Full 2 sec pause . Atg
B.wx3
Barx3
135x3
205x3
225x3
245x3 add belt here
Work- tng. Explosive as possible doubles.
255x2
255x2
255x2
255x2
255x2 these moved better n better after first set
Overload- tng. Triples
275x3
275x3
275x3 felt Suprisingly strong here. Got vid of the 3x3.
back off sets
245x3 full 2 sec atg pause
225 x 3 Widegrip. Full 5 sec pause.
Paused deads- full 2 sec hold 2" off ground . Explode thru lockout .
135x5
205x5
225x5 top set. Easy
205x5
135x5
Barbell rows- off 2" def. deadstop. Deadlift stance. Bench grip.
135x8
165x20
165x16 everything burnin here
165x12
1st full atg squat session in my olympic shoes. The 2 partial sessions I did in them have felt slightly akwardā¦but got a bit better each session with this being the best. I was very gun shy of hitting 275 this early in my shoes. The doubles at 255 really primed me tho and after the first set I felt strong on themā¦ I could have done a 5x3 with no troubleā¦
not much to say about paused deads. Easy . Just some reps on my hams n glutes on a squat day.
rows- kinda pumped here. I just set this up on paper with a set weight and hit it for max reps on 3 sets. Add 20 Pounds each week for 3 weeks. Then start over at same weights with the goal to get more reps. So 165/185/205 is my progression . To the pointā¦ I was kindda suprised at even 165 how hard reps got after 12 or so----- hit 20 reps on it todayā¦which I could not get the previous 2 cycles. !!
Ok. Pretty low quality vid. Even for me. I filmed it as a form check vid for my self only. But now thinkā¦hey this is my QST squat session atg/olympic shoes. Why not use it as a starting point and then after summer do so.e comparing?
A bit stiff today. But not really soreā¦ sticking with low reps yesterday was a good idea. In the back of my mind I really don t want to be tore up while trying to work 12s everyday. It is what it is and just glad to get by In these times.
bought two- 4 foot sections of 3/8 chains . Gonna try and set Em up for benchin. Then maybe buy two more and that should be enough.
Lilliebridge method calls for some slingshot singles after your main work. Iām running an all paused bench cycleā¦so to mimic that Iām thinking heavier tng singles or chains ??
Friday 5-1-15
B.w 224- feelin light.
The 2nd part of this weekās switcheroo - bench day on Friday!
1 min rests/ belted (for heavy paused reps)
BENCH REPS
got chains? I do. After some weighing I find they are 12 pounds total. 10 pounds at full lockout.
1 sec full paused bench. +10 pound Chains.
45x5 55 lockout
135x5 145 lockout
225x5 235 lockout
245x5 255 lockout
300x2 310 lockout
320x2 330 lockout
300x8 tng. No chains . P.r?
CLOSEGRIP- w. Chains.
275x6 285 lockout. 1 sec full pause
245x6 255 lockout. 1 sec spoto pause
225x10 235 lockout. Tng explosive as possible.
chins- b.w with belt/shoes/water = 233
1 sec dead hang
X3
X3
X3
X6
1 sec hold at top
X6
1 sec hold and hang
X3
X3
X2 failed on 3. Blown.
AB wbeelz- tng. Pause last rep only.
X8
X8
X8
X10 pause last 3.
since I tried my squat shoes for benching. Figured Iād get some technique work in.
2 sec full pause squat
B.wx3
barx3
barx3
135x3
135x3
barx3
b.w X3 really just get super tight. Perfect form. Explode up.
Great day today!
Benching with chains is def. Different. It feel like it constantly pulling down and really makes you Control it. On the positive it seems easier to stay in groove as thatās where itās trying to pull it? I see some good gains coming from these. 2 nd rep of 330 was everything I had. 300 for 8 after was Pry a p.r. and that 8th rep was all I had again. anything over 300 for those type of reps is often held back by the inability to stay tight and hold form. I stayed tight today and avoided cramping. A combo very hard to have come together in said situation.
Closegrip was more of the same. Very happy with top set here as well. Nice starting points!
Chins felt decent again- aka Iāve lost some weight .lol
AB wheels- nice and strong here. I like to flex abs and everything and hold a huge breathe for each rep. Mimicking a squat or deadlift each rep.
[quote]barbedwired wrote:
Lilliebridge method calls for some slingshot singles after your main work. Iām running an all paused bench cycleā¦so to mimic that Iām thinking heavier tng singles or chains ??[/quote]
I donāt really have an answer, but I can share what I know.
The strength curve of the slingshot is going to be more like reverse bands than like chains, because of the way an elastic material works. Mostly, that chains will require increasing force all the way to lockout, whereas reverse bands wouldnāt. That might not really matter that much though, since theyāre both going to let you overload the lockout.
I looked at some info on the slingshot, and it looks like most people get about 10-15% out of itā¦ so something like 300 at the bottom, 330-345 at the top.
Given that, I would guess that increasing your chain weight to match (so, 30-45lbs) is probably going to be more representative of the slingshot sessions.
Also, Iād probably use the āloading chainā idea. Just a light chain from the bar down, then use a carabiner to clip it to the middle of a heavier chain. That will actually double the weight of the chain (assuming itās long enough) without buying more heavy chain.
Right on. Thanks for the input and knowledge.
Just trying to work with what I have. Lol.
2 Chains! Went n just got em. Now Iām ready for an overload setup on bench.
Heavy day calls for 3 paused singles at certain percentages, followed by about 3 slingshot singles afterward as overload.
Example. Of what Intend to do with my chains.
75% paused single
80% paused single
85% paused single
overload
85% +10 pounds tng.
85% + same 10 pounds , add one set chains to add 10 pads to lockout tng.
85% + same 10 pounds, same one set chains, add 2nd set chains to add another 10 pads to lockout tng.
hope that makes sense.
I have cLips setup on each chain so I can easily use one or two chains perside in mere seconds.
Week 8.
2 weeks left of this Cube Run.
In these 2 weeks I need to get up to date maxes to use for my Lilliebridge Method.
Iām set on deads as the last heavy day was already done and Iāll use the 375x2 that I worked up to.
Need.
Paused Bench.
Paused Closegrip.
Paused atg squat belted and non
Tng atg squat belted and non
Monday 5-4-15
B.w 227- kinda suprised. Binged a bit this weekend.
1 min rests. Belted working sets
DEADS EXPLOSIVE
warmup- powershrug off a 3" deficit. No belt.
135x5
135x5
225x5
245x3
265x3
275x3 not very explosive here.
Work - from floor.belted. Paused deads 1 sec hold just off the floor.Explode up.
EMOM doubles
295x2
295x2
295x2
295x2
295x2
Explosive as possible from deadstop.
EMOM DOUBLES
315x2
315x2
315x2 right side of back started tightening up here. .
315x2
315x2 finished these and cut out the snatchgrip work I had planned. Not trying to get hurt!
Incline Bench
Warmup- tng
barx10
135x5
205x5
work- 1 sec paused reps
215x5
215x5
215x5
215x5
215x5 2 sec paused each last rep on all sets
Spoto- tng.
215 plus 2 sets of chains X5
215 plus 1 set. Of chains X5 very slow lockout on final rep, both sets.
Highbar paused squats- 5 second atg hold.
warmup
135x1 front squat
135x1 back squat>>>>>>
205x1
Work- once paused I watched my stopwatch for 5 seconds to tick off
215x4
215x4 added belt here. Tired and didnāt wanna risk my backā¦
215x4 head felt like it may explode from all the breathe holding.
205x4 2 sec hold explode up- back off set
Barbell curls- grip on smooth. Deadstop at bottom every rep . explode up.
45x8
45x8 plus 1 set of chains------ here on out.
65x8
85x6 all I could get. Damn chains suck!
Grip on knurling now
85x6 again*
65x8
barx8
Barx8 no chains.
full body crunches
x15
X15
X15
productive day. But I was sweattin like a hog, quite early. Finally got some warmer Temps here. It rained this morning as well. The combo nailed me lol.
Deads - didnāt feel real explosive. but to be expected after your heavy week. My back seems fine, just started getting tight. Same side that I have tweaked in the past. Still got main work in.
incline - went real.well. smooth pauses and got my whole 5X5 in. No wrist painā¦thatās gone. Spoto with chains was crazyā¦ first 3 moved well, 4th a bit slowerā¦5th was major slow lockout outta nowhere! Both sets played out this way.
Paused squats- I was quite tired by now. All the extra swetting didnāt help. Fought some lean comin up so decided to belt up to not stress my already tight back. More than anything as the reps go onā¦holding you breathe time n time again makes my head full of pressure.
Curls- can def feel chains on the top half of reps. Locking out heavy reps was slow.
Wednesday 5-6-15
B.w-225- must admit I had a cheat meal last night. First and only window Iāve missed in 5 weeks tho. It wasnāt junk food either, rather protien.
Decided to switch days again. I have N even at my daughter school Friday and the shorter bench day will work better. So squats todayā¦
SQUATS REPS - used Warmups as an opportunity to get two of the maxes I needed. Atg paused squat both belted and unbelted.
warmup- no belt. Atg. Paused.
Barx5 3sec pause
135x5 3sec pause
205x3 2sec pause
225x3 2sec pause
245x1 1sec pause here on out
265x1 fought some lean
275x1 slow. Fought lean (Unbelted paused squat max)
295x1 belted user here. (Belted paused squat max)
To parellel-tng
295x5
295x5 this set better. Both felt awfull.
265x5 this set atg
Paused deads- 2sec hold 2" off floor. Explode up
135x4
205x4
225x4
245x4 top set
205x4 back off set.
Barbell rows- off 2" deficit.deadstop.
135x8
185x16
from floor- deadhang just off floor
185x8
185x8
135x8 plus chains and pause against chest.
done.
Decent day on squats. Fought some lean on 265 but it was deep. 275 I fought a bit less leanā¦but I got super tight and both up and down were slow. My body may have cut depth a bit short. ā¦ but my atg is so deep Iād bet it was well under. 295 was o.k. just more of the same goin for maxes without a rack becomes a mental block at some point.
My hams still had some slight doms today and weāre somewhat tight. Recovery is why lower body days are Monday/Friday. So just hit what I had planned and get out. Not very explosive on these, usually I am as its quite light and based more on technique.
was happy with rows- got 16 and thatās a number here I been wantin. Next cycle Iām thinking about doing all deadhang rows vs. To the ground deadstop like I do now. So some sets for a feel were in order.
2 maxes know knocked out today. Fridays heavy bench so Iāll look to set my max on paused reps there and then use next weekās session to do the same for closegrip. The last day of this run is heavy squats and Iāll use that day to attain the final two maxes. Atg tng reps both belted and unbelted.
I can then use all these current maxes to set my main work up as well as my acessories.