That's how I was the other day. Heavy OHP jacked my shoulder and I barely got 275 off my chest-when my intended goal was 7 lol sucked
I miss high school, when PRs could be set for weeks on end. I've discussed this with my friends, who out-bench me weighing 175 and 205. We've agreed that the dynamic really changes as the weight moved goes up. For an example 90% of my max when my max was 275 is nowhere near the same as 90% of my max now. Miss by a little bit, and your forked.
1/14 ME Lower
Free Squat (3RM)
225x5 both huge piss-offs
Kneeling Ab Wheel (wheel is spring loaded for weaklings like me)
Elliptical Baby Tabata
3min warmup, 6 rounds of 20on/10off, 4min cooldown
After hearing all of the Cube discussion, I got to seeing everything I could find on Mr. Lilly. I realized that a huge hole in my game is that I break off into doing singles at a relatively light weight in all of my Big Three, and have been doing so for a long time. Today, I wasn't leaving without a rep PR. My previous best was 385x2, and yes, I know that sucks compared to my one rep exploits. The 405x3 still is weak sauce, but it is my best ever. The first and third reps were smooth, the second one came up and forward and caused a tough rep. After that, I was absolutely wiped out, which caused much frustration, hence the Tabata.
Poll Question: Can HIIT serve as GPP, or is it more specifically heavy intervals? (E.g. farmer's walks, tire flips, prowler pushes)
1/16 DE Upper
Bench (3 grips)
Pullups (3 grips)
Speed and technique was good on the bench. Best sets were with the max legal grip. Unfortunately, that's way too wide for my shoulders at heavy weight. Pleasantly surprised by the pull-ups today, but they still need work.
My lower back (not sure what, definitely not muscular) has been absolutly killing me for a couple weeks, and it's bordering on unbearable. The last straw was it becoming an issue on an upper day. I plan on seeing the doctor as soon as I can and in the meantime will be taking up to two weeks off, depending on how it feels. It's really frustrating to have this happen now. The system is going so well for me. Hopefully I won't lose much and rest will be the cure.
Bench bothers my back far more than squats or deads. When's the last time you did some unilateral thigh work (e.g. Bulgarian split squats, walking lunges, etc.)?
I did lunges a week ago. The last time I consistently did unilateral leg work was September or October, when we could go outside to do walking lunges. I definitely noticed that I need to include lunges after last week. They work well for me. I've tried split squats, but I've never really committed to them. I think I'm doing them poorly.
Why do you ask?
My hips do feel like shyt, even with lots of foam rolling and a less aggressive squat stance. In fact, my hips feel terrible right now from benching. What are your thoughts on a two or three week minicycle of unilateral-only lower body to give my back a break and loosen up my hips?
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Remove the spaces and you have a video.
These are the first three sets of DE bench I did on Wednesday. It's 205 straight weight. Anything you notice would be appreciated. One thing I saw right off the bat was I'm not as sturdy as I thought I was, and the narrow grip sucked, I couldn't spread the bar or sufficiently tuck my elbows.
You're nice and tight throughout the lift. My only concern would be that your feet are too far back and might limit leg drive at max weights. You don't want to be all the way on your toes, but a shift towards the ball of the foot is plenty. You've got a hell of an arch and that will only benefit you. Try to get a video of 85-90% up as well to see where you start to lose technique or where your current weaknesses in the chain exist.
Thanks for the assessment. I wondered if my feet were too far back. I'm still trying to find where to place my feet so I can drive to the max while keeping my ass on the bench. I've got overzealous on foot placement here and forgot the main goal at hand.
My second three sets were much tighter and faster because I remembered to hold my air for all three reps. That was a mistake I made that I had forgotten about. I usually remember to get my air because it shortens my ROM close to an inch. On lighter sets of floor press before I lose some arch (~245), I can touch.
Hey, I took those videos.
1/18 Rehab Day 1
CG Incline Press
Ab Wheel (standing for 6, drop to knees, rep out)
3 sets of 20
Standing DB Side Bends
Longer session than I wanted today. The first part I was working with a friend and a guy he's showing the ropes while they did chest/tri. It was still good assistance work, I just visualize as if I'm benching, but I didn't arch today. The ab work coupled with the lunges really helped my back tremendously. Best it's felt in almost a month. Hips felt amazing, too. Lunges were done with the longest step forward possible, then brought down until the knee just touches. Big stretch.
1/22 Deadlift Work
Rack pulls (2" off ground at most)
Worked up to 315x8
I may have found my DL indicator. I've severely neglected these. My best ever set for Romanians was 365x6 and was consistently good for 245x15x4. These are going to make a huge comeback.
Another exercise I have neglected is the barbell row. I've been doing exclusively dumbbell rows, and I think they have led to a better bench. I think the barbell rows will help my deadlift more, and they will also be coming back.
First 6 standing, last 14 kneeling. The standing was made possible because the wheel has a little rebound effect and I didn't fully extend, just went maybe 8-10" past pushup position)
DB Side Bends
Really got my confidence back with this session. The ab and glute focus and rediscovery of two former favorites made my back feel its best in almost a month. I think using the Cube Method is going to help break up the back work into two sessions, one for bench and one for deadlift. I also like the deadlift day focus because it's the weak link in my total, and I will remedy that.
1/23 Bench (with video)
Pinkie on the ring, more comfortable foot placement. Could have possibly gotten more reps, but my spotter was behind the camera. Hopefully the video has enough quality that we can make observations. While we didn't catch the unrack, I felt really good with it, making sure to pull it out with my lats and quickly rotate my elbows in.
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Standing DB Press
Strict DB Row
Pullups (3 grips)
Wide Prone BWx8
Another video, this one is my next-to-last PR on bench, hitting 345 in November. Ring finger on the rings (my shoulders like my current grip better)
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Racquetball games with Lamonster for GPP.
Weight is down to 214. I'm competing at 198 and I'll be starting Dynamic Formulas' M-Stane 4 weeks out (fingers crossed it's legit, I've seen some horror stories). By my estimate, this means I need to be ~195-200 by March. I know with supreme certainty that I can successfully cut and recover as long as I wake up under 210 the morning of weigh ins. It's not my first rodeo in that regard.