Witty Title No.69

Training Training Logs
181

[quote]MarkKO wrote:

[quote]dagill2 wrote:

[quote]MarkKO wrote:

[quote]isdatnutty wrote:

[quote]dagill2 wrote:
Really feeling like a basic, high frequency program is helping me a lot, like it always has in the past. Just need to resist the urge to add in new movements. The only addition should be conditioning, and maybe some speed work. Maybe.[/quote]

I fight the urge all the time! But I’m working in 12 week blocks now. No new movements for 3 months. My progress has definitely has been shooting up ever since that approach.

Strong lifting though man, keep it up!
[/quote]

They work nicely don’t they? You get time to get better at the movements as well as stronger.
[/quote]
They get me stronger in a way nothing else does. Whether they make me bigger remains to be seen. The issue I have is that, if I’m totally honest with myself, I lift partly for entertainment and programs like Full Body, Full Boring are just so damn boring.[/quote]

I’m the complete opposite. If I could, all I’d do would be squat, bench and deadlift with some rows and maybe press occasionally[/quote]

If I’m honestly, I just plain don’t enjoy doing the big 3 heavy. It just meets my goals so I do them.

Deadlift day yesterday, forgot to log:

worked up to 140kg x 3

then 155kg 2-1-1-1 cluster

squat:
5 x 75kg, 87.5kg, 100kg
bench:
5 x 65kg, 75kg, 85kg

some pull ups

182

No time to log yesterday.

OHP day: 8’s week:
worked up to 10 x 47.5kg

Squat:
5 x 75kg, 87.5kg, 100kg

Bench:
5 x 65kg, 75kg, 85kg

superset:
decline sit ups, hang and swing medial delt sets

pull-ups throughout.

183

Squat day, 5/3/1 week:

Squat:
Worked up to 110kg x 4
then: 5 x 3 paused squats at 85kg

3 x 20 back extensions.

Probably should have done some pull-ups but didn’t.

184

Bench day, 5/3/1 week:

worked up to 95kg x 2+2
Was pissed at myself for racking early so went again after about 10secs rest.

band pull aparts inbetween

then:
5 x 10 dips supersetted with 10 dB rows

185

Conditioning:

21-15-9

36kg kB swings, push-ups, burpees

186

Deadlift day, 5/3/1 week

Deadlifts:
worked up to 147.5kg x 1

then:
2-1-1-1 cluster at 155kg

Squats:
5 x 75kg, 87.5kg,100kg

187

Conditioning:

Highly modified Litvinov:
3 rounds:
15 x 40kg goblet squats, 200m treadmill ‘sprint’

3 x 1km row, average 4 min pace.

I am not fit.

188

[quote]dagill2 wrote:
Deadlift day, 5/3/1 week

Deadlifts:
worked up to 147.5kg x 1

then:
2-1-1-1 cluster at 155kg

Squats:
5 x 75kg, 87.5kg,100kg[/quote]

I think you might be closing in on 180+ kg if you haven’t already got there…

189

[quote]dagill2 wrote:
Conditioning:

Highly modified Litvinov:
3 rounds:
15 x 40kg goblet squats, 200m treadmill ‘sprint’

3 x 1km row, average 4 min pace.

I am not fit.[/quote]

Cool stuff on the Litvinov idea. I always wanted to give it a try. Maybe when I’m more in a running mood, haha.

190

[quote]MarkKO wrote:

[quote]dagill2 wrote:
Deadlift day, 5/3/1 week

Deadlifts:
worked up to 147.5kg x 1

then:
2-1-1-1 cluster at 155kg

Squats:
5 x 75kg, 87.5kg,100kg[/quote]

I think you might be closing in on 180+ kg if you haven’t already got there…[/quote]

I agree, the 155 clusters feel fairly easy now so I think I’ll try one more cycle and test maxes in time for Christmas. My dead and squat feel like they’re moving at a pretty decent rate at the minute and I don’t want to fuck that up by testing maxes. Still think I’ll be short of my 1,000lb total, but not by so much this time.

Trying not to compare myself to others is the hardest part, I’m still obviously very weak for someone who’s main focus is strength, but as long as I do the best that I can, I have to live with that for as long as it takes.

191

[quote]T3hPwnisher wrote:

[quote]dagill2 wrote:
Conditioning:

Highly modified Litvinov:
3 rounds:
15 x 40kg goblet squats, 200m treadmill ‘sprint’

3 x 1km row, average 4 min pace.

I am not fit.[/quote]

Cool stuff on the Litvinov idea. I always wanted to give it a try. Maybe when I’m more in a running mood, haha.
[/quote]

It’s something I’ve done before with an actual 400m track (actually the outside of a cricket pitch, which was ~400m) and bodyweight front squats and was one of the most horrible workouts I’ve ever done, the burning was unbelievable and the last half of the lap was a jog everytime. This modification was the best I could do with the equipment available, it still fucked me up a bit, but my legs where fine. I think the goblet squats weren’t heavy enough to have the desired effect.

I’ve always wanted to see someone actually complete the original workout (405lb front squat, sub 75sec 400m), but even Alpha couldn’t be persuaded.

192

[quote]dagill2 wrote:
Trying not to compare myself to others is the hardest part, I’m still obviously very weak for someone who’s main focus is strength, but as long as I do the best that I can, I have to live with that for as long as it takes.[/quote]

Definitely true, not comparing yourself to others is hard. I wouldn’t go so far as to say you’re very weak, but more that you aren’t as strong as you might be. Btw, what do you weigh and how tall are you? I’ve forgotten.

Now, just playing devil’s advocate here, but you do seem to do a reasonable amount of stuff that is going to be great conditioning but isn’t necessarily going to push your strength so much.

I know 5/3/1 does usually include conditioning work, and Jim Wendler is absolutely right that it is cool to be able to do more than just squat, bench and deadlift.

But, have you considered maybe running an eight to twelve week cycle where ALL you do is focused on pushing maximum strength in three lifts? Doesn’t have to be squat, bench, DL. You could have something like clean and press, zercher squat and deadlift or squat, press and farmer’s carry.

If I was going to pick three that aren’t my competition lifts I reckon I’d go front squat, clean and press and snatch grip DL. I’d use my competition lifts as supplements to those to keep in practice. Stick 10-20 kg on each one and I’d be shocked if your other lifts didn’t go up a bunch.

Just suggesting…

193

[quote]MarkKO wrote:

[quote]dagill2 wrote:
Trying not to compare myself to others is the hardest part, I’m still obviously very weak for someone who’s main focus is strength, but as long as I do the best that I can, I have to live with that for as long as it takes.[/quote]

Definitely true, not comparing yourself to others is hard. I wouldn’t go so far as to say you’re very weak, but more that you aren’t as strong as you might be. Btw, what do you weigh and how tall are you? I’ve forgotten.
[/quote]
I’m 6 foot on the dot, my weight is about 85kg right now, but carrying a lot more fat than my lifts justify

[quote]

Now, just playing devil’s advocate here, but you do seem to do a reasonable amount of stuff that is going to be great conditioning but isn’t necessarily going to push your strength so much.

I know 5/3/1 does usually include conditioning work, and Jim Wendler is absolutely right that it is cool to be able to do more than just squat, bench and deadlift.

But, have you considered maybe running an eight to twelve week cycle where ALL you do is focused on pushing maximum strength in three lifts? Doesn’t have to be squat, bench, DL. You could have something like clean and press, zercher squat and deadlift or squat, press and farmer’s carry.

If I was going to pick three that aren’t my competition lifts I reckon I’d go front squat, clean and press and snatch grip DL. I’d use my competition lifts as supplements to those to keep in practice. Stick 10-20 kg on each one and I’d be shocked if your other lifts didn’t go up a bunch.

Just suggesting… [/quote]

I’ve considered just doing strength work, and I started doing that briefly until I a few life changes made me reconsider why I’m lifting and I just can’t justify not doing some form of conditioning, honestly.

194

[quote]dagill2 wrote:

[quote]MarkKO wrote:

[quote]dagill2 wrote:
Trying not to compare myself to others is the hardest part, I’m still obviously very weak for someone who’s main focus is strength, but as long as I do the best that I can, I have to live with that for as long as it takes.[/quote]

Definitely true, not comparing yourself to others is hard. I wouldn’t go so far as to say you’re very weak, but more that you aren’t as strong as you might be. Btw, what do you weigh and how tall are you? I’ve forgotten.
[/quote]
I’m 6 foot on the dot, my weight is about 85kg right now, but carrying a lot more fat than my lifts justify

Good answer. You’ll get there, doing what you do it’ll just take a little longer. However, you’ll arrive in good condition which is awesome. I get to walk a fair bit for work, so I don’t need to worry about conditioning too much in training.

The main thing is that your training is fulfilling because that’ll keep you consistent and that will bring results.

You’re basically the same weight I was a year ago, and we’re the same height.

With your DL, you could also try throwing in opposite stance as an assist somewhere. It seems to me like my conventional has always gone up best when I’m either pulling sumo or snatch grip a fair amount, but not heavy.

195

[quote]MarkKO wrote:

[quote]dagill2 wrote:

[quote]MarkKO wrote:

[quote]dagill2 wrote:
Trying not to compare myself to others is the hardest part, I’m still obviously very weak for someone who’s main focus is strength, but as long as I do the best that I can, I have to live with that for as long as it takes.[/quote]

Definitely true, not comparing yourself to others is hard. I wouldn’t go so far as to say you’re very weak, but more that you aren’t as strong as you might be. Btw, what do you weigh and how tall are you? I’ve forgotten.
[/quote]
I’m 6 foot on the dot, my weight is about 85kg right now, but carrying a lot more fat than my lifts justify

Good answer. You’ll get there, doing what you do it’ll just take a little longer. However, you’ll arrive in good condition which is awesome. I get to walk a fair bit for work, so I don’t need to worry about conditioning too much in training.

The main thing is that your training is fulfilling because that’ll keep you consistent and that will bring results.

You’re basically the same weight I was a year ago, and we’re the same height.

With your DL, you could also try throwing in opposite stance as an assist somewhere. It seems to me like my conventional has always gone up best when I’m either pulling sumo or snatch grip a fair amount, but not heavy. [/quote]

I’m thinking of changing my assistance for deads after the next cycle or so of clusters, I think higher rep snatch grip might be a good one to try. Thanks man.

196

[quote]dagill2 wrote:

[quote]MarkKO wrote:

[quote]dagill2 wrote:

[quote]MarkKO wrote:

[quote]dagill2 wrote:
Trying not to compare myself to others is the hardest part, I’m still obviously very weak for someone who’s main focus is strength, but as long as I do the best that I can, I have to live with that for as long as it takes.[/quote]

Definitely true, not comparing yourself to others is hard. I wouldn’t go so far as to say you’re very weak, but more that you aren’t as strong as you might be. Btw, what do you weigh and how tall are you? I’ve forgotten.
[/quote]
I’m 6 foot on the dot, my weight is about 85kg right now, but carrying a lot more fat than my lifts justify

Good answer. You’ll get there, doing what you do it’ll just take a little longer. However, you’ll arrive in good condition which is awesome. I get to walk a fair bit for work, so I don’t need to worry about conditioning too much in training.

The main thing is that your training is fulfilling because that’ll keep you consistent and that will bring results.

You’re basically the same weight I was a year ago, and we’re the same height.

With your DL, you could also try throwing in opposite stance as an assist somewhere. It seems to me like my conventional has always gone up best when I’m either pulling sumo or snatch grip a fair amount, but not heavy. [/quote]

I’m thinking of changing my assistance for deads after the next cycle or so of clusters, I think higher rep snatch grip might be a good one to try. Thanks man.[/quote]

Depending where you’re weak in conventional that could work. IMO snatch grip will help your lockout and help you stop the bar drifting. If you find you’re slow or weak off the floor it’ll help from a deficit. But, if you’re slow off the floor or even if you aren’t slow off the floor but find it hard at mid shin sumo may help simply because you’ll get used to the first half of the pull pull being hard. Snatch grip does help improve leg drive though.

That might not make sense I’m afraid but that’s what I’ve found. If I had to pick I’d go for sumo.

197

I’m weakest off the floor, hence the use of clusters. I’ll consider a few options I think before I decide.

Squat day 5’s week:
Worked up to 5 x 102.5kg. Lower back was giving me a lot of gyp today so cut it off at basic reps.

then:
walking lunges with 14kg on back, 18kg in hands. 5 x 10

played around with some hack squats. Hated them. Did some pull-ups too.

198

[quote]dagill2 wrote:
I’m weakest off the floor, hence the use of clusters. I’ll consider a few options I think before I decide.

Squat day 5’s week:
Worked up to 5 x 102.5kg. Lower back was giving me a lot of gyp today so cut it off at basic reps.

then:
walking lunges with 14kg on back, 18kg in hands. 5 x 10

played around with some hack squats. Hated them. Did some pull-ups too.[/quote]

Then snatch grip or snatch grip off a deficit would probably be good for a couple of months.

199

I did snatch grip deads, for 4 weeks, last month. I expected the wide grip to force me to get lower, and help off the floor. In real life, I just kind of extended too much, or arched my back more. So it kind of threw my deadlift off a little. But, like Mark said, this was great to work my upper back, and to stop the bar from drifting. I didn’t even know I had a problem with the bar drifting, but now I feel like I control the bar better on everything, even my curls.

The last 2 sessions, I’ve done the deficit deadlift, standing on a plate, with a pause just below the knee. This is really hitting my glutes and challenging my conventional technique. As soon as the bar passes my knees, the hips and glutes drive. I can really “feel” it reinforcing that kind of rounded upper back, hip driven, short deadlift stroke.

It feels more like an overly exaggerated, “technical” deadlift. Like its making my conventional deadlift “sharper.” The snatch grip felt more like a general strength builder. If I were going to run one more cycle, then test my max, I would do deficits. Then run the snatch grip in the “variety time,” at the beginning of my next block or cycle, or whatever you call it.

200

[quote]FlatsFarmer wrote:
I did snatch grip deads, for 4 weeks, last month. I expected the wide grip to force me to get lower, and help off the floor. In real life, I just kind of extended too much, or arched my back more. So it kind of threw my deadlift off a little. But, like Mark said, this was great to work my upper back, and to stop the bar from drifting. I didn’t even know I had a problem with the bar drifting, but now I feel like I control the bar better on everything, even my curls.

The last 2 sessions, I’ve done the deficit deadlift, standing on a plate, with a pause just below the knee. This is really hitting my glutes and challenging my conventional technique. As soon as the bar passes my knees, the hips and glutes drive. I can really “feel” it reinforcing that kind of rounded upper back, hip driven, short deadlift stroke.

It feels more like an overly exaggerated, “technical” deadlift. Like its making my conventional deadlift “sharper.” The snatch grip felt more like a general strength builder. If I were going to run one more cycle, then test my max, I would do deficits. Then run the snatch grip in the “variety time,” at the beginning of my next block or cycle, or whatever you call it. [/quote]

All good points.

The really funny thing is that the difference you find between snatch grip and deficit is the completely reversed for me.

I found snatch grip forced me to pull much more ‘technically’ while deficit pulls just make life harder.