Jswain's training log for powerlifting

11-13 Nuckols combo program week 1 day 1

•high bar 1-2 ct paused squat (no belt) (120s rest during work sets)
45/95/135/185x5
220x3
250x5x6

Ss/

Sup grip band pull aparts
5x12

•Speed deadlifts
Warmup
285x1x15 EMOM (reps 11-14 were every 30s)

•HS pin loaded row (pron grip)
130x12x5 -> the set movement pattern of the machine didnt really feel very comfortable but I had always wanted to try this machine out so now I can say I did, and wont be using it again lol.

Honestly, the squats werent as easy as I was anticipating or hoping theyd be. I have the core integrity of a wet noodle. Im really gonna try to keep my ego in check and keep the belt off for a while. Also, the new gym at school has a ssb so I might sub that bar in for the straight bar high bars when I move.

I ran out of time for planks/pallofs cuz i was rushing before i went to play bball. Will just make them up tomorrow at home. Gym time was roughly 75 mins so thats really the upper threshold of where i want to be, so im gonna have to keep an eye on that. The best place for me to cut time would probably be between the early warmup sets.

On another note, do you guys have any opinions on those rehband soft belts a lot of strongman guys wear? Been thinking of getting one just to help me cue bracing a bit but i dont know if it defeats the purpose of being belt less.
 
11-15 Nuckols Combo w1d2

•Zercher Sq (work up to x8@7 then 3 repeats with an @9 cap)
45/95/135x8
[email protected] (~8)
[email protected]/7.5/7.5 -> may have cut the initial set short. Ill get a better feel for the rpe on these as time goes on. I think ill see some fairly quick improvement on these as my core strength progresses too.

•Laying hamstring curl (slow ecc)
90x10
110x10
Done supersetted w/ bench warmups

•comp bench (pause 1st and last)
45/95/135/185x5
215x3
245x3
275x5x4@7/8/7.5/8.5 -> 1st 2 w/ ring on ring, second 2 pinky on ring
[email protected]/8.5 -> 1st RoR, 2nd PoR

•Standing cable chest press
70x8
80x8x2

Ss/

•Standing hammer curl
35x10x3
30x10

•Standing rope pushdown
120x8x4

Ss/

•standing facepull
35x15x3

Notes:
-Quads and glutes were sore headed into this. My nutrition hasnt been great so that's definitely part of the explanation there.

-Im thinking about switching comp bench and zerchers as i think the zerchers fatigued my front delts and made the presses harder than i wouldve liked. We'll see.
 
I could definitely see zerchers causing some issue with bench, and even moreso if a shoulder dominant presser.
 
MrKleen73 said:
I could definitely see zerchers causing some issue with bench, and even moreso if a shoulder dominant presser.
Click to expand...

Definitely. Or maybe I should keep them there and see if it helps me recruit my pecs better by pre-fatiguing the delts some.
 
Nuckols w1d3 11/17/17

•conv deadlift, 1-2 ct pause off floor (loose belt as needed)
45/135/185/225x5
275x4
325x4x5@8/7/7/7/6.5 -> loose belt last 2 sets

Ss/

Udhd pull aparts: 5x12 w/ monster mini

•CGBP (1/2 thumb from edge) (pause 1st & last)
45/85/135/185x12
[email protected]
[email protected] -10s rest-> x1
5 min rest
[email protected]
215x8@8

Warmups ss/ pull ups
sets 1 & 3Neutral grip: 8, 8
Sets 2 & 4 pronated wide grip: 6, 6

Work sets ss/ ohd band pull aparts: 5x12 w/ monster mini

•rope pull through
130x10x5

Ss/

•knee supported db row
70x15x3 per arm

Notes:
1. Major thing on pause pulls is figuring out how to drive through my heels and spread the floor. Im still stuck on pulling the weight vs driving my heels through the floor. Which sometimes gets me out over my mid foot during the pauses, not necessarily onto my toes but not where id like to be either.

2. Total gym time was about 105 mins which is too long. I felt like I was moving pretty good too so that kind of sucks. I may have to drop the band pull aparts and just hit 3x12 on both overhand and underhand upon waking each morning. That way i can keep my gym time for things other than pull aparts which will allow me to superset different exercises to cut time.
 
jswain34 said:
Nuckols w1d3 11/17/17

•conv deadlift, 1-2 ct pause off floor (loose belt as needed)
45/135/185/225x5
275x4
325x4x5@8/7/7/7/6.5 -> loose belt last 2 sets

Ss/

Udhd pull aparts: 5x12 w/ monster mini

•CGBP (1/2 thumb from edge) (pause 1st & last)
45/85/135/185x12
[email protected]
[email protected] -10s rest-> x1
5 min rest
[email protected]
215x8@8

Warmups ss/ pull ups
1, 3 sets Neutral grip: 8, 8
2, 4 sets pronated wide grip: 6, 6

Work sets ss/ ohd band pull aparts: 5x12 w/ monster mini

•rope pull through
130x10x5

Ss/

•knee supported db row
70x15x3 per arm

Notes:
1. Major thing on pause pulls is figuring out how to drive through my heels and spread the floor. Im still stuck on pulling the weight vs driving my heels through the floor. Which sometimes gets me out over my mid foot during the pauses, not necessarily onto my toes but not where id like to be either.

2. Total gym time was about 105 mins which is too long. I felt like I was moving pretty good too so that kind of sucks. I may have to drop the band pull aparts and just hit 3x12 on both overhand and underhand upon waking each morning. That way i can keep my gym time for things other than pull aparts which will allow me to superset different exercises to cut time.
Click to expand...

It might sound weird but I had to kind of tell myself my pull was 2 portions and break them down mentally. Basically I would lock myself in wedged into the bar then completely lock my lower back at the angle of the wedge. Once locked down I leg pressed the weight for 1-2 inches, then engaged the lower back for extension. Once I exaggerated that locking of the spine and leg pressing out of the hole it became obvious where I needed to engage my lower back simply out of natural athleticism. Obviously there is never a moment where the weight stops moving but there is a definite moment where I turn on the pull, but I initially push myself out of the hole with my legs while my entire back is in static contraction. Engaging the erectors to pull about 2 inches off the floor then driving hips forward gets me right through. Although I can feel these shifts now it is not really visible.
 
jswain34 said:
Notes:
1. Major thing on pause pulls is figuring out how to drive through my heels and spread the floor. Im still stuck on pulling the weight vs driving my heels through the floor. Which sometimes gets me out over my mid foot during the pauses, not necessarily onto my toes but not where id like to be either.

.
Click to expand...


easiest way to fix this during pauses is to forcefully rotate your elbows inward during the initial break...maintaining this position or "cue", helps keep your chest up and engages your lats much more in order to maintain a better bar path during the pause.
EDIT:also forgot to mention while also actively trying to "bend" the bar over your shins.

it's something I struggle with as well, and why I find myself drifting forward way too often.
 
Thanks for the advice guys. Ill continue to work on it when I hit the gym for my EMOM pulls tomorrow. I haven't lifted since last Friday as I have been very busy with the move and just spending time with the family before they head out tomorrow. Once they leave I should resume my normal routine and be back in the gym. I should have just saved my deload week for this week....

Happy Thanksgiving y'all. Enjoy your day!
 
11/24/2017 Nuckols week 2 day 1

•SSB 1-2 ct pause squat
60/110/150/200x5
240x4
275x4x6 @7/9/7.5/8/7.5/7.5

1st two sets beltless last 4 with loose belt.

Ss/

Supinated grip pull aparts:
monster mini x12x5

•Speed deadlifts
135/185/225/250 x some reps
285x1x20; 1st 10 were every 30 seconds, 11-15 were EMOM, last 5 were every 30 seconds.

Some reps were better than others. I brought my feet in a touch in the last 5 reps or so and this felt a little more natural and tight. It was the middle of my shin lined up with the edge of the knurl and smooth. Ring finger on ring was grip width.

•GHR
Vs monster mini: 2 sets x10

Ss/

•banded dead bug
3 sets - 2 with monster mini, 1 with pro light.

Decent lift. Happy to be back in the gym. This was the first time I went to the crossfit box section of my new gym and here is the equipment i noticed just by looking around:

Yoke
Axel
What looks to be a Donnie fat bar
Ssb
Farmers handles
Trap bar x2
Blocks
Sandbags (75, 100, 150, 200, 225 lbs)
2 GHRs
Rogue Multi grip bar
Buffalo bar

An obvious upgrade from my last gym.

Edit: ****, I just realized i forgot my 5x10 row variation. Oops, i am gonna attempt to go in for cardio tomorrow (we'll see if it happens) and I'll either make it up then or on Sunday when I go in.
 
W2D2 11/26

•Comp bp
45/95/135/185/215x5
245x2
[email protected]/7
[email protected]/8/7/8.5

Ss/ monster mini band pull aparts: 5x12 w/ pronated grip

•Zercher squats w/ fat bar knock off
45/95/135/170x7
[email protected]
200x7@8
200x7@8

•Cable chest press
40x8
45x8
50x8

It was definitely more than 40-50lb.

Ss/

•Nautilus compound row machine
125x10
140x10x4

(Make up from Friday)

•GHR vs monster mini
3x10

Ss/

•hammer curl
35x10x4

•Tricep pushdown
50x8
70x8x2

Ss/

•seated facepull
50x12
70x12x2
 
11/28 W2D3

•pause deadlifts off floor
135/225 no pause
275x5
315x5
345x3x4

Full reps (just felt like it) 315x6

After my first set of 345 an employee came over and said that a PT client complained I was making too much noise. I dont drop the weight at all so as far as im concerned they can get Fd. But I basically started doing eccentrics and setting the bar on the ground lighter than i set an egg down on the counter. I was in the main gym and not the xfit box today, obviously a mistake.

•cgbp (1/2 thumb from edge)
45/135/185x10
215x8
[email protected] (goal was x10@9)
Dropped load
230x6x3@8/9/8.5

Goal was supposed to be x10@9; 3 rep drops between x6-8.

•pull/chin ups
PUs: x8, x6 (sets 1 & 3)
CUs: x10, x4 (sets 2 & 4)

Did do my underhand band pull aparts spread throughout. But this was all i had time for today. I was feeling pretty weak on bench today. Im chalking it up to being underfed - only ate 1660 calories yesterday and only had 600 in me all day before this session at 5pm. Eating a box of pasta and a pound of ground turkey with baby spinach and roasted garlic thrown in the sauce as we speak.
 
You can eat all that in one sitting?! That’s crazy if so. I am not built for that.

How are you liking things out there so far?
 
Hyde said:
You can eat all that in one sitting?! That’s crazy if so. I am not built for that.

How are you liking things out there so far?
Click to expand...

Lol yah, all 2300 cals worth went down over the course of probably 35 mins. I have always been able to eat a bunch in one sitting and my time practicing IF only furthered that ability.

Im really enjoying it. Its beautiful out here, all the hills, mountains, pines. I really have no complaints at all as of now.
 
We jammed all of today's lectures into this morning which gave me the afternoon off, so i came in to make up the rows and get a little conditioning in.

•Db row:
75x15x3

•Carry medley:
Yoke run down back
365 lbs

Immediately into

Farmer carry left down right back
100lb

Rest 1 min

X5 rounds

•Stationary bike
Slow pace (~60 rpm) x10 min
 
jswain34 said:
We jammed all of today's lectures into this morning which gave me the afternoon off, so i came in to make up the rows and get a little conditioning in.

•Db row:
75x15x3

•Carry medley:
Yoke run down back
365 lbs

Immediately into

Farmer carry left down right back
100lb

Rest 1 min

X5 rounds

•Stationary bike
Slow pace (~60 rpm) x10 min
Click to expand...

My kind of conditioning!!!! Looks good!
 
MrKleen73 said:
My kind of conditioning!!!! Looks good!
Click to expand...

Thanks. I found that my sets were taking about 50-55 seconds so I was very close to a 1:1 work rest ratio which is what I was shooting for. It worked out really well. Im hoping to be able to do this sort of conditioning work more often (1x a week, but consistently). But that will be entirely dependent on my schedule. While im trying to lose some bf i have played with the idea of dropping accessory/iso work and adding in conditioning instead. Haven't committed though.
 
jswain34 said:
Thanks. I found that my sets were taking about 50-55 seconds so I was very close to a 1:1 work rest ratio which is what I was shooting for. It worked out really well. Im hoping to be able to do this sort of conditioning work more often (1x a week, but consistently). But that will be entirely dependent on my schedule. While im trying to lose some bf i have played with the idea of dropping accessory/iso work and adding in conditioning instead. Haven't committed though.
Click to expand...

Well to be honest sled work doesn't hit recovery too bad, and can add a lot to your posterior chain, or quads if you pull backwards. Plus you can do a lot more carries and what not that will put on muscle systemically with the right intensity levels. It's kind of a win win because not much repetitive movement type trauma so shoulders and knees could recover a bit in the process. Plus thins like overhead carries provide occlusion in the shoulder and arms which make them more hypertrophic too.

Heck even something like a simple 5-3-1 Big But Boring set up with added sled work and carries instead of tons of accessory work would be pretty good for your goals.
 
Im not overly concerned with joint health/recovery at the moment. I feel pretty healthy overall, other than my usual hip/lower back shît. But i do really love pushing the sled, I used to do heavy sled pushes and drags all the time as a finisher on leg day. I may cut out some of the extra iso pressing work on day 2 (cable chest press for example) and throw in some sled work.

I do like my current full body program right now though, so im gonna keep riding it for a while i think.
 
11/30

•High bar & Ssb squat
Ssb:
60x5
110x5
140x5
190x5
240x5
270x3
300x3@8

Switch to high bar duffalo
300x3@7/7/8/8

Man, my squat has gone down a rabbit hole again. I feel so damn slow out of the home. And even weak in my quads truthfully. I should be able to handle 300lbs better than that.

•Fat bar/axle deadlift
135/185/225x5
275x1
315x1
365x1 worked up to here double overhand. Tried this double over and got it to mid shin then started losing grip so i took it back down and used a strong mixed (left under, right over)
405x1 (weak mixed)
280x1x10 first 5 emom last 5 e30s (doh)

All beltless.

•Nautilus compound row (pronated grip, focusing on flaring my elbows to the side and squeezing the scaps)
130x12x5
 
jswain34 said:
Im not overly concerned with joint health/recovery at the moment. I feel pretty healthy overall, other than my usual hip/lower back shît. But i do really love pushing the sled, I used to do heavy sled pushes and drags all the time as a finisher on leg day. I may cut out some of the extra iso pressing work on day 2 (cable chest press for example) and throw in some sled work.

I do like my current full body program right now though, so im gonna keep riding it for a while i think.
Click to expand...

Yeah, if you like what you are doing now then stick with it. Adding in some sled work should be money.
 
Week 3 day 2

•comp bp (ring on ring)
45/95/135/185/215/245x5
275x3
295x3x3
310x1x3

•Zercher squats
45/95/135/165x5
200x6x4

•tricep pushdown
70x10x3

Tri set/

•seated facepull
70x12x3

And

•ghr
Bw x12x3
 
Week 3 day 3

•paused deadlift off floor
135/185/225/275x5
315x1
365x1x3 (second 2 with loose belt)

•pull/chin ups
NG: 12/6 (first and last sets)
Pull up: 10
Chin up: 8

•cgbp (thumb from edge)
Goal: x8@9; 3 rep drops of x5-6
45/95/185/215x8
[email protected]
[email protected]
225x3@10
225x5@9

I was really taking pretty minimal rests as some guy jumped in with me and we were pretty much only resting the time it took to change the weights and the other guy to do his set. Regardless, very poor bench day for me, no way around that.

•rope pull through
3x15

Ss/

•facepull
3x15

Notes:
Other than what I said above, pull ups have seemed to improve. I did the actual pull up set of 10 (pron grip, wide) fairly easy which I definitely couldnt have done as easily previously. I need to weigh myself, I fear I may have cut cals too hard too quick and thats zapping my strength. Ill weigh myself Thursday if i remember. Oh yah, doing a free week at the anytime fitness. I decided that the other gym i was going to with all the equipment was just too gosh darn expensive (87$ a month + a 140$ sign up fee is their STUDENT rate...LOL...works out to almost 1.2k) so i have pretty much given up going their. There is another club across the border in VT that is 660 for the year and has better equipment than the Anytime so i am leaning towards signing up there after this free week is up. Although im going to check out the public rate to Dartmouth's school's gym as they supposedly have a basketball court and id like to have the option to do that. If their other equipment is decent too i may wind up there, still figuring some things out obviously.

School wise, everyone always said PA school is like trying to drink water from a fire hydrant...after a week and a half I would have to say that im in agreement with that simile.
 
I would imagine Dartmouth has a decent gym. Would surprise me if they didn't anyway.
 
MrKleen73 said:
I would imagine Dartmouth has a decent gym. Would surprise me if they didn't anyway.
Click to expand...

I just imagine it being overcrowded as ive heard that for the most part their football team gets first dibs on their "performance center" (which is super legit from the pictures ive seen) and therefore some of the other athletic teams end up training in the rec center gym. And this is in addition to the average student, faculty member, student's relative, or community member that go there too. I will probably just end up paying to go play bball whenever i feel like it.
 
12/7/2017 w4 day 1

•planks
2 x1 min forward
2x30s each side side plank

•pallof
Monster mini x20s x3 per side

•db row
80x10x3

•high bar pause squat
45/95/135/185x5
225x3
265x2
295x2
325x2x6@7/8/8/8/5 (low bar)/7.5

First 3 loose belted last 3 fastened belt. They absolutely all around felt better today than they did last week. I did double a monster mini around my knees during all warmups and first 2 325 sets.

•emom conv pulls
135/185/225x5
285x1x20

Was running short on time so i got them all in in 7.5 mins.

Gonna bounce out of anytime and go to the other club for my next session. That will be my training home for the year.
 
W4d2

•zercher squat
45/95/135/165/195/225x5
255x5@6
[email protected]
275x5x2@7/5

I had a little extra "life induced motivation" today. Couldve gone up but this was (i think) 75lbs more than what I was doing my x6@7 sets at so i just stopped there.

•Comp bp
245x3x5

Warm ups Ss/

•GHR
Bw x12x1 (before zerchers)
Bw + monster mini x12x3

And work sets ss/

Face pulls
40x15x3

•tricep rope extension
120x8x3

Did my 5 sets of 12 band pull aparts with zerchers.
 
Hyde said:
What was the motivation factor? Did you order one of those soft belts?
Click to expand...

Normal long distance relationship crap. We're both just trying to get used to the change (we've literally not spent more than 5 days apart in a row since the day we met).

I did...i think i got the wrong one though truthfully. I got the soft blue neoprene velcro one, I think i shouldve gotten the grey one that is still velcro but looks slightly heavier duty.
 
12/11/17 W4d3

Today ends my first cycle of this 4 week Nuckols program. I am not thrilled with it as i feel like i dont get enough lower body work in. I may switch to another nuckols set up from the book Sean recommended to me called "The Journey". Leaning towards an upper lower, but I really do enjoy full body training so im having a tough time parting with it. Good chance i dont have class tomorrow due to a snow storm, so im going to try to play around with what he has in the book to convert it to a full body routine.

•paused conv deadlifts (directly off floor)
135/225/275x5
315x3
365x1@8 belt less
365x1@7 loose belt
405x1@8 + 4 extra full reps cuz i felt like it - loose belt on these.
425x1@9 + 1 extra full - latched belt

•competition style bench (pinky on ring - right posterior shoulder was aching with the ring on ring grip)
45/95/135/185/215x5
245x3
275x1@6
[email protected]
335x1@8
[email protected] -> misgrooved with right arm

•pull/chin ups
NG: x12, 8
Wide grip pull up: x6, 2
Chin up: x8

Ss/

•GHR
3x12 vs monster mini

•landmine row w/ tbar attachment
Plate weight only listed
45x8
70x8
90x8x2@~5

Ss/

•SL glute bridges
X10x2
 
Mine is black grey and blue. The ends Velcro when you overlap them and then each side has a Velcro stretchy ribbon/belt/ tongue that then overlaps the big tabs.

I hate leg work and get a lot out of squats deads and ghr. I was honestly wondering if you felt like you had enough upper back work with this program actually.
 
Hyde said:
Mine is black grey and blue. The ends Velcro when you overlap them and then each side has a Velcro stretchy ribbon/belt/ tongue that then overlaps the big tabs.

I hate leg work and get a lot out of squats deads and ghr. I was honestly wondering if you felt like you had enough upper back work with this program actually.
Click to expand...

Yah mine is just a single layer blue neoprene with a single velcro running the width of the "belt". Doesnt do much at all aside from keep the back warm. Which i suppose is better than nothing.

I dont feel like I have enough upper back work either. Which is why I have begun to cut out pressing accessories and use the time for upper back stuff. That was a recent development within the last week or two.

I have been thinking since I posted and think that if i were to add some snatch grip RDLs/SLDLs in one of my lower slots (maybe in place of the speed deads after squats) i think id be happier with it. Fairly simple fix.
 
I don’t think speed work is really important unless you are just trying to be the best power lifter you can be. But more accessory style pulling like that will make you more generally strong
 
I feel in general if you are getting in some speed work for lower and upper, regardless of the movement that you will increase explosiveness. I don't know that it is needed for training with deads during the off season if doing any jump work at all. Hell for that matter just do some broad jumps x2 before your pulls and be done with it. Worked really well for me last time. Not much speed specific work with the deadlift just upper and lower body stuff before the main lifts sometimes. Like 2 clapping push ups 30-60 seconds before a heavy bench set, or 2 broad jumps before deads or 2 jump squats before squatting. Nothing to make you tired but something that keeps your body efficient at being explosive. You don't have to have weigh on the bar for that.
 
Hyde said:
I don’t think speed work is really important unless you are just trying to be the best power lifter you can be. But more accessory style pulling like that will make you more generally strong
Click to expand...

The main goal for me having that speed work was really just skill practice at pulling singles and working on my wedge off the floor. But im not entirely convinced that it did anything for me really so I dont feel the need to do them right now without any real comps in the plan for the foreseeable future.

MrKleen73 said:
I feel in general if you are getting in some speed work for lower and upper, regardless of the movement that you will increase explosiveness. I don't know that it is needed for training with deads during the off season if doing any jump work at all. Hell for that matter just do some broad jumps x2 before your pulls and be done with it. Worked really well for me last time. Not much speed specific work with the deadlift just upper and lower body stuff before the main lifts sometimes. Like 2 clapping push ups 30-60 seconds before a heavy bench set, or 2 broad jumps before deads or 2 jump squats before squatting. Nothing to make you tired but something that keeps your body efficient at being explosive. You don't have to have weigh on the bar for that.
Click to expand...

Good idea. I really havent done any jump training whatsoever since HS basketball. What you laid out would be a fairly quick, easy, and low maintenance thing to do. I do have a tendency to be explosive in my bench warmups much more so than lower stuff so I could see the benefit of me adding in those lower explosive moves.
 
12/13 w1 day 1 - as youll see, I made a few changes to this day. I really just changed the squat movement from high bar pauses to SSB low box (16") squat, switched the speed pulls to SG SLDL/RDL, and added in some rowing and additional leg work.

Bw - 239. Weight is dropping pretty much exactly according to plan.

•planks
-fw plank: 2 x1 minute
-side plank: 2x30s per side

•pallof
Monster mini x20sx3

•SSB low box sq (16")
30/80/120/170/210x5
260x5x6@7/7/7/7/7 first set loose belt last 4 latched belt.

I'm really weak off the box. I will say that my stance width was maxing out the power rack which is a little frustrating. I couldnt point/angle my toes at as much as I usually do. Never had this issue before, and I dont think I would if there werent this row of notches for the benches to go in which sticks out (into the rack space) about an inch. I think that inch is really all I'd need.

•SG SLDL/RDL
135/185x8
225x8@5-6 belt less

Ss/

•unil DB row
65x12
85x12x3

•GHR
Monster mini x12x3

I had planned to do some unilateral leg extensions supersetted with the SLDLs and then do the rows with the GHRs but people were using it the entire time I was there. Since it was really just an after thought and by far the least important exercise of the day I just said screw it. Finished today from planks to ghrs in an hour and 7 minutes - which is good. If i can keep my workouts at that length ill be very happy.
 
W1 day 2

•Comp BP (70%x3-5sx4 reps; @8 cap) (250lb)
45/95/135/185/220x5
250x4@5?/6/6/6/6

Warmups Ss/

•pull ups (3 sets x AMRAP)
X10 first set
NG: x11/8 (last 2 sets)

Then/

•GHR
BW x15x3

And/

•Band pull a-parts (alternate pron/sup)
x12x4 (2 each way)

•SL landmine OP (2-4s x8)
25x8 wu
45x8
70x8x3

Ss/

•Lat'l raise (3x12)
17.5 lb x12x3

Ss/

•BO RD fly (3x15)
17.5 lb x15x3

•Tricep pushdown myo-rep: activation set of 10 reps (which should be damn close to failure -> 3-4 breaths -> x4 reps -> 3-4 breaths -> x4 reps -> continuing until only 3 reps achieves.

Activation:140x10
X4 -3 breaths -> x3

•Chin up myo-rep: same as above but 1st set only to 8.
Activation: bwx8 -3 breaths-> x3 lol. Lots of room to improve.

Great day. In and out in 55 mins. Got some good work in. I implemented autoregulates myo-rep/sets because I liked how it allows for volume autoregulation and increasing training density. Lots of room to improve on both myo-rep exercises. Also, I really liked the landmine overhead press, thanks for the idea Kleen.
 
12/18/17 w1d3

•Conv deadlifts
135/225/275x5
315x4
365x4x5@5/5/5/5/5 -> majority of these felt great. Was sinking my hips into it and popping it off the floor.

I will gradually work my I way up toward a close to 1rm over the course of this training cycle.

•Rev ssb FS
80/120/170x6
210x6x3

Way way way heavier than they should have been. The ole squat is not going well at all lately.

•SL leg ext (just short of full extension)
50x15
60x15x4 per leg

Ss/

•GHR
Vs iron woody light band (blue) x8x4

•Landmine Tbar rows
90x8x4

Ss/

•pallofs
50lb x20x2 per side

Also did 2 sets of 20s with the monster mini before deads.

Not much to report. Another day of work. Time to hit the books.
 
MrKleen73 said:
I feel in general if you are getting in some speed work for lower and upper, regardless of the movement that you will increase explosiveness. I don't know that it is needed for training with deads during the off season if doing any jump work at all. Hell for that matter just do some broad jumps x2 before your pulls and be done with it. Worked really well for me last time. Not much speed specific work with the deadlift just upper and lower body stuff before the main lifts sometimes. Like 2 clapping push ups 30-60 seconds before a heavy bench set, or 2 broad jumps before deads or 2 jump squats before squatting. Nothing to make you tired but something that keeps your body efficient at being explosive. You don't have to have weigh on the bar for that.
Click to expand...

The head of our training group is huge on nervous system activation work, 5 triples is common for him. He likes ball slams or presses into the floor, snatch-grip high pulls from floor or hang, and box jumps (depending on the day and the lifter).

I found even just 2-3 quick sets makes a difference for me. I prefer ball presses for upper days as it doesn’t stretch my back the way slams do and lets me coil up my lats tight before firing the med ball down to the ground with a violent close-grip press.
 
12/20/2017

•Trap bar OP (x10@9 -> 2 rep drops x6-8)
warmups on "high handles"
45/95/115x5
[email protected]
[email protected]
[email protected]

Switched to trap bar to have a neutral grip to try and relieve any shoulder issues/pain i seem to run into with regular OP after a few weeks. This felt...fine. Not positive if its harder or what but i was expecting to get 10-15lbs more on my top set.

•CGBP (1/2 thumb from edge)
45/95/135x5
185x8
215x8x3@7/7.5/8

Ss/

•"Max grip" attachment pull downs (hands near neutral but pronated maybe 20 degrees or so)
70x10
100x15
120x15
140x15
120x15

•Hammer curl
40x10x3

•Face pulls
45x15x3

•standing rope pulldowns
100x15x2
110x15x2

Ss/

•lateral raise
20x2
 
Woke up early this morning to go squat and the gym was closed - doors locked, lights out, no one in the parking lot, you get the picture. Both online and and the hours on their door say they are to open at 630 on Saturdays and i got there at 655. It has been snowing for basically 24-30 hours straight so then I thought maybe I was just a dumbass and didnt check my email to see that they sent an email saying they were closed d/t weather - nope. So, I have no idea why they were closed but I'm not gonna be able to train today now. I've got a flight to catch this afternoon which I have a feeling is likely to get delayed but we'll see. I might try to get some training in tomorrow morning at Jakked if they're open. Wont have a car though so I'm going to have to figure that out and if I can't I probably won't get anything in until Tuesday.
 
Good luck getting to a gym today, and hope you had a great Christmas!
 
MrKleen73 said:
Good luck getting to a gym today, and hope you had a great Christmas!
Click to expand...

Havent worked out since 12/21...it has been one of the busiest holiday seasons ive ever had. Cant wait to get a workout in Saturday when i get back up to the northeast.

Hope you guys had a Merry xmas and happy New Years!
 
jswain34 said:
Havent worked out since 12/21...it has been one of the busiest holiday seasons ive ever had. Cant wait to get a workout in Saturday when i get back up to the northeast.

Hope you guys had a Merry xmas and happy New Years!
Click to expand...

Sure did, and hopefully you will have healed up some of those areas that were getting a little problematic before the break.
 
Hyde said:
12/21? Somebody is gonna be sorrrre! Hope it was a good holiday man
Click to expand...

You aint kidding. Sore hams and quads coming up tomorrow almost certainly. You too, man!
 
Planning to dropping the ssb box squat and going back to low bars. Low bar squats feel most natural to me with my natural leverages so i feel like im spinning my whees with some of these other movements.
 
1/7/2018 1st lift of the new year

As noted above, i dropped the ssb box squats and added low bars. I will be setting a 30 min cap on my main lifts to try and keep workout times to an hour at max. Whatever i get done in that time is what i get done.

•low bar squat (6x5@8)
45/95/135/185/225/275x5
315x5@6 (loose belt)
[email protected] (tight belt -> bloated from all the beer and sodium consumption over break and this was a bit too tight to allow for me to fully brace)
[email protected]
335x5@8

Hit the time cap before the last set. Will drop rpe target to 7 going forward to try and allow me to get more total work in.

•SG SLDL
135/185x8
225x8x3@6/6/6

Ss/

•plank
2 x 1 min

•Ghr
Monster mini x12x3

Ss/

•db row
85x12x3

Low bar strength is quite a ways off from when i hit 518 in my last comp in March (crazy that was my last one...). But thats to be expected since i havent done more than 5-10 sets of low bars since then. Took a bronkaid with 200mg caffeine today and man it hit me harder than usual. Heart was beating like crazy, sweating, even got nauseated the last half of the lift so that slowed me down some.
 
Excited to hit the gym tomorrow. I had 2 exams today (1 pharmacology and 1 clinical basic sciences with dermatology, immunology, and cell physio on it ) and damn did they stress me out to the max. I almost went to the gym after my second exam this afternoon just cuz i felt like i wanted to but I decided to just wait til tomorrow. Definitely shouldnt have taken the break completely *off* and saved all that info to cram. Oh well, its done and over with.

One of my goals for the new year: I really would like to hit a 4 wheel bench. Its 40lbs off from my best (gym bench), im probably good for 355 right now though. It'll take some dedication and well thought out progression but i think its attainable.
 
Awesome! Good luck with that. I used to want to hit 405, well I still do but I am just not sure that my shoulder agrees that it is a good goal. Who knows, but I will enjoy watching you trying to get there.
 
MrKleen73 said:
Awesome! Good luck with that. I used to want to hit 405, well I still do but I am just not sure that my shoulder agrees that it is a good goal. Who knows, but I will enjoy watching you trying to get there.
Click to expand...

Thanks man. Got a good ways to go, so its a lofty goal. Need to get it moving again...I know frequency works best for me but i just dont have the time for it right now. Gonna make due with what i can and see where i land.
 
You must log in or register to reply here.
Back
Top