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Post by Cormac on Dec 18, 2017 17:02:21 GMT -5
17/12 Heavy squat volume deadlift
Squat 45 x 15 130 x 6 175 x 4 220 x 3 265 x 2 308 x 2 352 x 1 396 x 1 419 x 1
Deadlift 396 - 2 x 4 408 - 2 x 4 419 x 2
Notes. Wanted to go heavier on squats but today wasnt the day to do it. I just had felt off all week and it seemed to take forever for me to recover from my speed squat workout on wednesday. I took the safe bet with and left it at 190kg. I will be looking to go 200kg in the next few weeks, the power is definitely there for it especially if i'm recovered properly. Deadlifts feel GREAT. I have my wIfe also implementing this new technique. I'll be interested how it feels with a higher percentage of my max next Sunday. I'll be aiming for approx 215kg x 2. Guess i'll have to wait and see.
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Post by Cormac on Dec 22, 2017 13:44:51 GMT -5
19/12 Heavy Upper
Bench 229 - 2 x 2 paused
216 - 3 x 2 paused 216 x 4 tng
Tempo Bench (3-1-0) 170 - 2 x 6
Inverted rows x 50 total reps
21/12
Speed squat 285 - 5 x 3
Seated overhead press 125 - 4 x 5
2 CT Paused Deadlift 285 x 4 297 x 4 308 x 4
Notes. I'm thinking if I can work my way up to 240ish for 2 x 2 on bench I should be good for 255 in comp. That's still a big if but this micro loading is helping prolong my progression. I have cut back on a lot of the accessory work except some rows for back and maybe some curls to get some blood into the areas with tendon issues.
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Post by Ryan on Dec 23, 2017 14:11:31 GMT -5
Good work. Stick with the current protocol. It's working.
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Post by Cormac on Dec 26, 2017 12:53:35 GMT -5
Good work. Stick with the current protocol. It's working. You can count on it, no more chopping and changing, this is working so i'll stick to the plan.
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Post by Cormac on Dec 26, 2017 13:20:38 GMT -5
24/12
Squat 330 x 4 342 x 4 353 x 4 353 x 4
Deadlift 130 x 5 220 x 3 308 x 2 375 x 1 440 x 1 474 - 2 x 1 (tried for a double the first set but couldnt budge it, felt more like a technical issue than a lack of power)
419 - 2 x 4 395 x 3
Notes. Ok so technique is much improved but definitely don't have the same starting power off the floor with this new stricter set up. Still a work in progress but I will say, with the new set up my hamstrings are a lot more sore the following day than they were with my previous grip n rip style. My lower back is also a lot less sore, which tells me i'm using my posterior chain a lot more efficiently. I still feel I have a few kinks in my new set up that must be ironed out as I definitely have nowhere near the same amount of power off the floor.
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Post by Cormac on Dec 27, 2017 8:50:03 GMT -5
26/12
Bench 45 x 20 90 x 8 135 x 5 175 x 3 205 x 2 225 x 1 paused 230 x 1 paused 232.5 x 1 paused
Heavy hold 280 x 15 secs
220 - 3 x 2 paused
Tempo Bench (3-1-0)
175 - 2 x 5
Rear delt flies - 3 x 20
curls - 3 x 8
Notes. Bench felt heavy tonight so I left my top sets as singles rather than doubles as it was all that as there unfortunately. Was training at a friends gym which has a lot of different equipment than i'm used too so perhaps I just couldn't find the right set up.
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Post by Cormac on Dec 28, 2017 19:41:56 GMT -5
28/12
Squat 275 - 6 x 3
Seated overhead press 127.5 - 3 x 5 127.5 x 3
2 ct paused deadlift 275 x 3 305 x 3 305 x 3
Notes. Doesn't seem like much writing it down but this took me a while to get through all this.
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Post by Cormac on Jan 2, 2018 8:33:11 GMT -5
1/1/18
Squat 45 x 15 130 x 6 175 x 3 220 x 2 265 x 1 308 x 1 353 x 1 396 x 2 419 x 1 364 - 2 x 4
Deadlift 440 - 2 x 1
stiff legs 265 x 10
Notes. Had a busy weekend helping my brother in law move house so I was pretty tired going into yesterdays training session. By the time squats were finished my legs were totally zapped. I did manage a volume pb on squats which is a great way to start the new year and my deadlift set up is getting a bit more dialed in every week. I tried stiff legs as a finisher for the first time in what seems like years and I think I should mix these in from time to time.
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Post by Ryan on Jan 3, 2018 12:25:29 GMT -5
I recommend arched-back good mornings every here and there too. I typically do them as DL accesory, but you could really do them on the heels of a squat session too.
Just be careful about overall work volume with DL because all that stuff takes longer to recover from than any SQ or BN work.
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Post by Cormac on Jan 4, 2018 18:34:21 GMT -5
I recommend arched-back good mornings every here and there too. I typically do them as DL accesory, but you could really do them on the heels of a squat session too. Just be careful about overall work volume with DL because all that stuff takes longer to recover from than any SQ or BN work. Something I definitely need to control is overall deadlift volume. I have a tendency to over do it. Less is more sometimes.
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Post by Cormac on Jan 4, 2018 18:43:45 GMT -5
3/1
Bench
Heavy lockout 285 x 15 seconds
Bench paused 225 x 1 235 - 2 x 1 back off 187 - 5 x 4 (3 wide grip, 2 closer gip)
Rear delts x 100 Curls - 3 x 20
4/1
Front Squats 1 sec pause 175 - 5 x 4
Seated overhead press 130 - 3 x 4
Stiff leg deadlift 275 x 8.
Tricep pushdowns x 50
Notes. Bicep tendonitis rearing it's ugly head again. Opted for something easier on the inflamed bicep and decided on front squats. Added a little pause to make a lighter weight harder rather than loading up weigh on my shoulder. Been a while since iv'e front squatted and it's definitely not been missed lol. I'll need to buy a safety squat bar asap so I can get get more pain free squats in. Perhaps do a lot of my volume on the safety bar. The inflammation is definitely affecting my bench, even lowering it to the chest really hurts and this seems to happen too regularly to ignore. The safety bar would certainly help reduce this.
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Post by Cormac on Jan 7, 2018 21:00:37 GMT -5
7/1/18
Squat 45 x 10 130 x 6 220 x 4 265 x 2 308 x 1 357 x 2 401 x 2 back off 375 x 4
Deadlift 385 - 4 x 5
Zottman curls - 3 x 12
Notes. I'm exhausted. There's parts of my hamstring that got worked that I haven't felt before. I'm a little confused right now about how to balance squat bench and deadlift volume, to make sure i;m getting enough good work in each week. It's going to take some tinkering.
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Post by Ryan on Jan 8, 2018 8:54:12 GMT -5
A couple things that will hopefully help.
1) Any unusual hamstring soreness you're experiencing is likely from either having straightened out technique issues which are causing a more intense overall kinetic chain response (and therefore taxing muscles that weren't fully taxed when using older form) OR from the added overall work volume, either in the main lift or through accessory work. My first suggestion is to minimize your work volume in the DL (work up to a heavy set of 5 and you're done for the session....no "back down" work). Then if you really want to incorporate accessory work w/DL, keep the rep ranges higher and the intensity range lower which may cause some immediate soreness or tightness, but will leave your posterior chain in a better position to adapt to training stimuli with adequate rest (ex for accessory protocol might be: 3 sets of 8 good mornings @50% intensity).
2) Squatting is not the culprit at all, on any level. Your hamstring length does not significantly change while you're doing a power lifting-depth squat. As your knees and hips flex in the eccentric (on the way into the hole), your hamstring muscles are almost evenly displaced. It's therefore the same when you're on your way out of the hole when knees and hips extended. This is just basic biomechanics and doesn't differ at all from one person to another even considering differences between people's limb lengths. It's just how we're made as bipeds.
Remember, the name of the game here is to achieve adaptation. You want to get stronger, which is the only adaptation that matters. If this means you DL twice a week and it yields numerical results (on the bar), then so be it. You'd be an outlier in that scenario, but if that amount of frequency and volume achieves the end goal, you're doing well. However, if you notice odd bits of fatigue that are hampering your ability to do other work (especially when that work's not directly related to what's causing the unusual fatigue), then you need to cut the frequency, volume or both, especially in the DL since it's the hardest lift to recover from. For example, I see the best results in terms of "lbs on the bar" and technique maintenance when I DL twice a month. Any more frequently than that and not only does my progress stall, but I wind up getting back tweeks, etc which affect my squat and sometimes even my bench. YMMV in this regard and because I'm closer to 50 than I am to 30, your body will probably be more forgiving than mine, but still the basic point remains the same: better to train conservatively in the DL in terms of volume and frequency (including accessory work) than to overdo it and spin your wheels at best or at worst go backward/get hurt.
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Post by 3speed on Jan 8, 2018 12:32:36 GMT -5
^^^ One of the best posts I've seen in a while.
I generally find sore hamstrings from squatting means someone is finally hitting depth.
As for the frequency part, Ryan waxed elequent to say "find what works for you". I would hardly ever tell someone to dead heavy even on a weekly basis but Bob Peoples deadlifted heavy 7 days a week and pulled over 700 at 165. If it works for you, it works. Period.
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Post by Ryan on Jan 8, 2018 14:14:51 GMT -5
^^^ One of the best posts I've seen in a while. I generally find sore hamstrings from squatting means someone is finally hitting depth. As for the frequency part, Ryan waxed elequent to say "find what works for you". I would hardly ever tell someone to dead heavy even on a weekly basis but Bob Peoples deadlifted heavy 7 days a week and pulled over 700 at 165. If it works for you, it works. Period. I agree with Woody re: squat depth affecting hamstring tightness. It's about the only way to experience any hamstring issues related to squatting. My post was made with the understanding the you've been hitting depth all along and you havent just recently started going deeper than hip crease below top of knee. :-)
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Post by Cormac on Jan 8, 2018 14:26:51 GMT -5
A couple things that will hopefully help. 1) Any unusual hamstring soreness you're experiencing is likely from either having straightened out technique issues which are causing a more intense overall kinetic chain response (and therefore taxing muscles that weren't fully taxed when using older form) OR from the added overall work volume, either in the main lift or through accessory work. My first suggestion is to minimize your work volume in the DL (work up to a heavy set of 5 and you're done for the session....no "back down" work). Then if you really want to incorporate accessory work w/DL, keep the rep ranges higher and the intensity range lower which may cause some immediate soreness or tightness, but will leave your posterior chain in a better position to adapt to training stimuli with adequate rest (ex for accessory protocol might be: 3 sets of 8 good mornings @50% intensity). 2) Squatting is not the culprit at all, on any level. Your hamstring length does not significantly change while you're doing a power lifting-depth squat. As your knees and hips flex in the eccentric (on the way into the hole), your hamstring muscles are almost evenly displaced. It's therefore the same when you're on your way out of the hole when knees and hips extended. This is just basic biomechanics and doesn't differ at all from one person to another even considering differences between people's limb lengths. It's just how we're made as bipeds. Remember, the name of the game here is to achieve adaptation. You want to get stronger, which is the only adaptation that matters. If this means you DL twice a week and it yields numerical results (on the bar), then so be it. You'd be an outlier in that scenario, but if that amount of frequency and volume achieves the end goal, you're doing well. However, if you notice odd bits of fatigue that are hampering your ability to do other work (especially when that work's not directly related to what's causing the unusual fatigue), then you need to cut the frequency, volume or both, especially in the DL since it's the hardest lift to recover from. For example, I see the best results in terms of "lbs on the bar" and technique maintenance when I DL twice a month. Any more frequently than that and not only does my progress stall, but I wind up getting back tweeks, etc which affect my squat and sometimes even my bench. YMMV in this regard and because I'm closer to 50 than I am to 30, your body will probably be more forgiving than mine, but still the basic point remains the same: better to train conservatively in the DL in terms of volume and frequency (including accessory work) than to overdo it and spin your wheels at best or at worst go backward/get hurt. Awesome post thank you. I'm nearly convinced the change in technique has my hammies so sore. It's weird because I feel like i'm fatigued in a totally different way than ever before since I stopped gripping and ripping. My lower back no longer aches, all the load has been transferred to my hams and glutes. This is probably another reason why I don't feel as strong in the deadlift right now also because i'm truly maximizing the correct muscles but they need time to adapt and get strong. Squats seem to take the least toll on my body recovery wise except for the tendonitis they cause in my shoulder bicep. I'll bite the bullet and reduce my deadlift volume and that should yield some very positive results. Thanks for the help Ryan.
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Post by Cormac on Jan 8, 2018 14:30:48 GMT -5
^^^ One of the best posts I've seen in a while. I generally find sore hamstrings from squatting means someone is finally hitting depth. As for the frequency part, Ryan waxed elequent to say "find what works for you". I would hardly ever tell someone to dead heavy even on a weekly basis but Bob Peoples deadlifted heavy 7 days a week and pulled over 700 at 165. If it works for you, it works. Period. I think it's the deadlifting with correct technique and loading the posterior chain instead of gripping and ripping that's causing this new muscle fatigue. I'm very lucky to have posted my deadlift form and got experienced eyes to look over and critique my grip n rip style. I film all my main sets and I haven't noticed any changes in squat depth, still about the same as it's always been about 1 inch below parallel. This is something i'm absolutely paranoid about because I detest high squats lol.
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Post by Cormac on Jan 10, 2018 11:36:16 GMT -5
1/10
Bench paused 220 x 1 192 - 5 x 4 (3 normal grip, 2 closer grip)
Tempo Bench (3-1-0) 165 - 2 x 6 165 x 4
Rear delt flies - 4 x 20
Incline db tricep extensions - 4 x 8-15
Notes. I had to self lift out tonight so I didn't want to do my usual heavy single without a spotter. Instead I just worked up to 220lb and then got in lots of sets at 192/87kg. Really working hard on not sinking the bar into my chest, having more control and then pressing it up as fast as I can.
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Post by Cormac on Jan 14, 2018 19:49:43 GMT -5
14/1 Heavy Lower
Band assisted single leg squats - 3 x 8 each leg
Deadlift 135 x 5 220 x 4 308 x 3 375 x 1 420 x 1 440 x 2 back off 391 x 4,4,4,7.
Chest supported db rows - 4 x 15
Notes. My shoulder and bicep is just too irritated to squat, this has been coming for a while and has really stalled my bench progress. Decided i'm going to let it heal up and get my bench back on track (currently it aches chronically lowering the bar to my chest on bench).
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Post by Cormac on Jan 17, 2018 8:25:40 GMT -5
16/1/18
Bench Paused 225 x 2 194 - 4 x 4 194 x 7 touch n go
Tempo Bench (3-1-0). 166 - 3 x 5
Rear delt flies - 4 x 15 Incline db tri extensions - 4 x 8-10
Notes. Probably the best my bench has felt in months. Not having the tendon pain from squats and I actually enjoyed this training session. Now to figure a way that I can do all pain free. I think an investment in a safety bar or cambered bar for squats is probably the only remedy for this. I better get saving.
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Post by Ryan on Jan 17, 2018 9:08:50 GMT -5
Get someone to take a video of your squat from behind with a close up on how you hold the bar.
Try and show this during the actual movement, so a video would be better than a snap shot.
I am curious to see and might have some suggestions that could save you the expense of a SSB. Tendinitis is usually a product of overuse combined with slight biomechanical flaws. Not always, but usually, and if so, slight changes in grip etc might just be the ticket.
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Post by 3speed on Jan 17, 2018 9:18:57 GMT -5
Stay outta my head Ryan. 😉
@cormac I had problems with severe tendinitis in my left forearm. It actually advanced to tendinosis. I was squatting low bar style every day. When I switched to high bar and/or front squat almost exclusively while squatting low bar only once every 2 or 3 weeks my tendinitis eased and my squat went up. It took a chiro who practiced graston technique to fully relieve the problem but the change in squat styles eased it and made it bearable in the short run.
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Post by Cormac on Jan 17, 2018 10:48:40 GMT -5
Get someone to take a video of your squat from behind with a close up on how you hold the bar. Try and show this during the actual movement, so a video would be better than a snap shot. I am curious to see and might have some suggestions that could save you the expense of a SSB. Tendinitis is usually a product of overuse combined with slight biomechanical flaws. Not always, but usually, and if so, slight changes in grip etc might just be the ticket. I'm almost embarrassed to show you how inflexible I am in my shoulders and upper body. I boxed for years and it messed up my shoulder mobility. I'm not sure if this video will suffice but perhaps might give you an idea. I literally have to high bar because I can't get the bar down my back. I also go thumbless grip because otherwise the pain gets so bad. http://instagram.com/p/BbscIoAg3Za
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Post by Cormac on Jan 17, 2018 10:52:17 GMT -5
Stay outta my head Ryan. 😉 @cormac I had problems with severe tendinitis in my left forearm. It actually advanced to tendinosis. I was squatting low bar style every day. When I switched to high bar and/or front squat almost exclusively while squatting low bar only once every 2 or 3 weeks my tendinitis eased and my squat went up. It took a chiro who practiced graston technique to fully relieve the problem but the change in squat styles eased it and made it bearable in the short run. Great minds think alike! I should ask my chiropractor does he practice this technique, I try go every 4 weeks to keep myself healthy. At the moment I can only high bar, iv'e tried getting it lower on my back but it just destroys my shoulders. Thanks for the suggestion Woody, hoping I can Squat with the volume and frequency I need to push over 200kg towards my goals while not sacrificing my Bench.
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Post by Cormac on Jan 22, 2018 9:15:41 GMT -5
21/1/18 Squat 45 x 15 130 x 5 220 x 3 265 x 3 308 x 2 352 x 2 405 x 2 back off 330 x 5 330 x 5 Deadlift 445 x 2 back off 394 x 4 (pulled hamstring had to stop) Chest supported rows - 4 x 15. Notes. Tough day all around. My squat was a grinder and on my amrap deadlift set I pulled my hamstring on the 4th rep. Was good for probably 7/8 reps had this not of happened. Iv'e pulled it before so I knew not so try and do anymore reps as it's quite painful. Back to the drawing board. I'll need to let this heal for a t least a week or 2. Here's a link to my squat, second rep was very tough. twitter.com/twitter/statuses/955176695333605378
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