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Post by thatnuckolskid on Mar 29, 2011 23:36:08 GMT -5
thanks 3speed! injuries have been the only thing to hold me back, so i figure a year of steady progress is better than 3 months of quick gains and 9 months off.
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Post by thatnuckolskid on Mar 30, 2011 20:38:41 GMT -5
dead stop bench (pins at chest height) 225x15
paused squats 315x15
pulldowns (with pause at chest) 80 3x15
chins 10x5
keeping my rep speed under control is REALLY tough for me. i've always been a really explosive lifter, so i think this kind of training is good for serving the dual purpose of deloading for heavy weight and building some brute strength to compliment my explosiveness. bench was difficult, but i still left a couple in the tank. no elbow pain whatsoever, and with being able to rest the bar on the pins, i didn't get as much of the shoulder inflammation i usually do with higher reps. the squats were brutal. 315x20 is my best 20 rep set without pauses (and just to parallel) so 315x15 buried with a second to two pause at the bottom was great for me. i could have dug deep and gotten 20, but that's not what i'm going for at this time. the pulldowns were also really hard pausing the weight at my chest.
i learned a new grip tip today. i was reading about hermann goerner, the german strongman from the early 1900s who was renowned for his grip strength. he deadlifted 727 with one hand! he said the way he trained his grip was by doing his warmup sets with different combinations of fingers so that every set was challenging to the grip. like a set of deadlifts with the bar may just be with his pinkies, put a plate on and use just his pinkies and ring fingers, etc. until he had to grip the bar with both hands to hold onto it. i tried it out with my pulldowns today. until i tried it, i didn't realize how much i gripped the bar with just my pointer and middle finger! my pinky and ring finger were incredibly weak! i'm going to start implementing these in my training.
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Post by Rosario-546 on Mar 31, 2011 6:41:25 GMT -5
Great grip idea, Im going to steal!
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Post by thatnuckolskid on Mar 31, 2011 20:43:29 GMT -5
shrugs 185 10x10
situps (plate behind head) 35 3x5
goerner pulldowns (that's what i'm calling them. refer to last post) as high as i could go doing sets of 15 with: just pinkies pinkies and rings rings and middles pinkies rings and middles pointers and middles pointers middles and rings all fingers
it made a HUGE difference adding in my middle finger, and an even bigger difference adding in my pointer finger. it's only my second day doing this, but i definitely see the potential for it helping a lot
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Post by thatnuckolskid on Mar 31, 2011 20:43:58 GMT -5
@rosario - i think that may be a good call. my hands and forearms have never been so sore!
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Post by thatnuckolskid on Apr 2, 2011 1:04:30 GMT -5
deadlifts 425x8
push press 205x7
that was it. short day, didn't push to failure. taking tomorrow off for the most part, and meet prep starts monday! i'm thinking the APF south carolina meet in June
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Post by tcajim on Apr 2, 2011 13:20:01 GMT -5
I, too, will steal this grip workout to assist me with my pull ups... I may end having weaker lats, and just hanging on the bar for a few minutes stationary at my comp... that would be funny.
Will try starting on Monday.
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Post by thatnuckolskid on Apr 2, 2011 15:11:22 GMT -5
the biggest piece of advice i can give is start LIGHT! doing pulldowns with just my pinkies, 20 pounds was rough, and 60 was tough with just my pinkies and ring fingers. honestly though, for pullup strength, it may help your lats out. i don't know if there's actually a physiological reason, but people i know with a bodybuilding background have always said to focus on "pulling through your pinkies" to feel pulling movements more in your lats rather than your biceps.
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Post by thatnuckolskid on Apr 3, 2011 2:04:43 GMT -5
my meet cycle (more as a mental note to me than anything)
Week 1 70% 365/270/410 Week 2 75% 395/290/440 Week 3 80% 420/310/470 Week 4 72.5% 380/280/425 Week 5 77.5% 405/300/455 Week 6 82.5% 435/320/485 Week 7 75% 395/290/440 Week 8 80% 420/310/470 Week 9 85% 445/325/495 Week 10 77.5% 405/300/455 Week 11 82.5% 435/320/485 Week 12 87.5% 460/335/510 Week 13 80% 420/310/470 Week 14 85% 445/325/495 Week 15 90% 475/345/525 MEET WEEK
weeks 1-6: building the base. weeks 7-12: bringing up the intensity weeks 13-15: lowering the volume and peaking Meet: 525-385-600 (1510) at 198
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Post by Rosario-546 on Apr 3, 2011 10:10:29 GMT -5
I look forward to following your progress though this cycle
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Post by buckeye2010 on Apr 3, 2011 12:45:48 GMT -5
I am always amazed at the amount of knowledge you seem to have obtained at such a young age. How have you gathered all the info. Were you formerly trained by someone or did you learn from your own research. Keep up the great workouts and posting. Craig
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Post by thatnuckolskid on Apr 3, 2011 16:58:48 GMT -5
when i was just getting into lifting, travis mash was training at the same gym as me, and i learned a TON from him. he introduced me to westside and taught me all about form. that's when i was 15. he moved to chicago not too long after, and i basically coasted on what i'd learned from him for a while, until i started getting plagued by injuries and whatnot. i've been off the platform for 3 years now, and in that time i've tried about every kind of training i could find including 5/3/1, bodyweight stuff, sheiko, DC, several templates i made up, HFT endurance training (for a triathlon i did last summer). all of them "worked" to some degree or another, but what i learned the most from it all was how to take the ideas and principles that other people build a system around, and incorporate them into a program that works for me as an individual. i figured that since i was young (and still am), it was the perfect time to figure out what sorts of things work for me instead of worrying about my 3 lift total so much. now that i'm focusing on PL again, i should be able to take what i've learned and bring my training to the next level. thanks for the compliment buckeye! pardon my long-windedness
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Post by thatnuckolskid on Apr 11, 2011 21:44:19 GMT -5
high volume day, getting back at it
front squat 225x3 235x3 245x3 255x3 265x3 275x3 high bar squats 285x3 295x3 305x3 315x3 325x3 low bar squats 335x3 345x3 355x3 365x3
strict OHP 65x3 75x3 85x3 95x3 105x3 115x3 125x3 135x3 145x3 incline 155x3 165x3 175x3 185x3 closegrip bench 195x3 205x3 225x3 235x3 bench 245x3 255x3
sumo deadlift did some singles at 335, 385, 405, and 425
conventional deadlift did some singles at 425, and hit a single at 495. fast with no grip problems whatsoever.
today CRUSHED me (in a good way). i just stopped each exercise when rep speed slowed at all, but the volume was huge (just north of 13 tons). great day!
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Post by thatnuckolskid on Apr 12, 2011 21:03:13 GMT -5
shoulder press 65x2 75x2 85x2 95x2 105x2 115x2 125x2 135x2 145x2 155x2 incline 155x2 165x2 175x2 185x2 195x2 closegrip 205x2 215x2 225x2 235x2 245x2 bench press 255x2 265x2
deadlift 6 singles at 405
everything was fast and easy today.
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Post by toolpod on Apr 13, 2011 7:39:52 GMT -5
Nice work Greg! I didn't realize you had done a Triathlon! How did you like it? I considered it once whem my wife used to do them, but i heard the Men's Tris were not nearly as much fun...all the dudes looked like escapees from a concentration camp: skinny, hungry, and cold.
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Post by thatnuckolskid on Apr 13, 2011 14:55:00 GMT -5
it went alright! it was a sprint triathlon, and i think i actually gained 5 pounds or so while i was training for it (i was still lifting and such). i doubt i'll do another, but i just wanted to see if i could do it as a personal challenge
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Post by Rosario-546 on Apr 14, 2011 17:03:41 GMT -5
How are the shoulders feeling from Tuesday, that was a ton of volume
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Post by thatnuckolskid on Apr 14, 2011 19:47:08 GMT -5
high bar squats 225x2 245x2 275x2 285x2 295x2 305x2 315x2 325x2 335x2 345x2 315x2
shoulder press 65x1 75x1 85x1 95x1 105x1 115x1 125x1 135x1 145x1 155x1 165x1 incline 175x1 185x1 195x1 205x1 closegrip 225x1 235x1 245x1 255x1 265x1 275x1
pretty good day today overall. i was kinda bummed about the squats today, until i looked back at my log and realized that last time i squatted triples like this, i cut the high bar squats at 325. i think i'm just going to stick with the high bars for a while. i can't squat as much weight, but i don't have to worry as much about high bar bothering my elbows. the pressing felt significantly better. i never had to widen my grip today. every rep was really explosive even with a closegrip.
@rosario - my shoulders feel great! the only thing that beats them up a lot is high rep sets or going to failure. as long as i stay tight and keep my reps fast my shoulders don't usually have issues.
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Post by thatnuckolskid on Apr 15, 2011 16:25:10 GMT -5
shoulder press 70x3 80x3 90x3 100x3 110x3 120x3 130x3 140x3 150x3 incline 160x3 170x3 180x3 190x3 200x3 210x3 closegrip bench 230x3 240x3 250x3 260x3
deadlift 385 5x2
everything felt good again today. i was surprised at how far up i could go on the incline before bar speed slowed! bar speed didn't slow until the last set of closegrip, which is good. my setup didn't feel great on the deadlifts for some reason, but they all moved fast and my grip felt better than ever!
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Post by thatnuckolskid on Apr 17, 2011 1:09:20 GMT -5
high bar squats 225x1 235x1 245x1 255x1 265x1 275x1 285x1 295x1 305x1 315x1 325x1 335x1 345x1 355x1 365x1
overhead press 70x2 80x2 90x2 100x2 110x2 120x2 130x2 140x2 150x2 160x2 incline 170x2 180x2 190x2 200x2 closegrip bench 210x2 220x2 230x2 240x2 250x2 260x2 bench 270x2
good day! for some reason, my external rotators were really tight today, which is odd. maybe they're getting work from all the reps on the overhead? either way, can't complain! everything felt solid.
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Post by Rosario-546 on Apr 17, 2011 8:49:47 GMT -5
Am i reading your log correctly, third time this week doing OH press?
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Post by thatnuckolskid on Apr 17, 2011 12:39:00 GMT -5
fifth actually. i've just labeled it differently several times
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Post by thatnuckolskid on Apr 17, 2011 17:16:36 GMT -5
OHP 70x1 80x1 90x1 100x1 110x1 120x1 130x1 140x1 150x1 160x1 170x1 incline 180x1 190x1 200x1 210x1 220x1 closegrip 230x1 240x1 250x1 260x1 270x1 280x1
deadlift 365 4x3
lots of hip stretching
fast and easy all around! i'm thinking tomorrow may be an off day.
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Post by thatnuckolskid on Apr 18, 2011 19:08:54 GMT -5
ahh dang! i couldn't remember what i'd done yesterday.
same pressing as yesterday... except i worked up 10 pounds heavier on the incline
squats 225x3 235x3 245x3 255x3 265x3 275x2 285x3 295x3 305x3 315x3 325x3 335x3
squat weight was up 10 pounds from last 3 rep day and everything felt a lot better. i thought i had sets of 3 pressing, but i couldn't remember for sure so i decided to play it safe instead of starting another cycle. everything still moved well.
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Post by thatnuckolskid on Apr 19, 2011 18:48:14 GMT -5
OHP 75x3 85x3 95x3 105x3 115x3 125x3 135x3 145x3 155x3 incline 165x3 175x3 185x3 195x3 205x3 closegrip 215x3 225x3 235x3 245x3 255x3 265x3
deadlift 425 6 singles
everything felt good today. i found out today, though, that my closegrip has actually gotten stronger than my normal grip because that's the groove that's been greased. at the moment i don't see it as a big issue. it seems closegrip would be safer on the shoulders training high volume anyways. the deadlifts today were easier than 405 the last time i pulled singles.
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