17 Dec log

deadlift
135 x8
250 x5
315 x4
375 x3
440 x2
500 x1
535 x1
565 x1
500 x3

front squat
135 x6
185 x5
225 x3
275 x3
315 x1
365 x1
405 x1
365 x3

poundstone curls
45 x100

15 Dec log

snatch grip high pulls
45 x10
95 x8
135 x6
185 x5
205 x4
225 x3
245 x3
275 x3
295 x2

clusters
265 x3
265 x4
265 x4

205 x5/5/4/4/3/3/2/2/1/1

db bench
70 x4 x12

14 Dec log

squats
135 x8
225 x6
315 x5
405 x4
495 x3
545 x2
585 x1
605 x1

pause squats
495 x3 x1- 3 sec in the hole

snatch grip deadlifts
365 x10 x1

These were awesome and felt super stable, especially compared to my regular deadlifts. I don't know that I'm actually stronger in them, but it certainly felt that way.

12 Dec log

bench
45 x20
95 x20
135 x20
185 x15
225 x10
275 x5
315 x3
335 x1
295 x3 x3
225 x10 (after the pins set)

from pins
275 x8 x1

pullups
+135 x10, 6, 4, 3, 2

11 Dec log

deadlifts 
185 x8 
275 x5
330 x4 
385 x3 
440 x2 
480 x1 
495 x1 
520 x1 
480 x3 

front squat 
135 x8 
185 x6 
225 x5 
275 x4 
315 x3 
365 x2 
385 x1 
405 x1 
355 x3 x3 

Did these with my new adidas powerlifts. Felt awesome. 405 was a breeze. Still have to do these cross-armed though.

poundstone curls 
45 x35, 40, 25

8 Dec Log

ohp
45 x15
95 x12
135 x10
185 x8
205 x5
225 x3
245 x1
265 x1

230 x3/2/2

180 x 5/4/3/2/1

pullups
+160 x6
+145 x5
+130 x3
+115 x1

+165 x3/3/3/3

+175 x5/5/4/4/3/3/2/2/1/1

7 Dec log

squats
135 x10
225 x8
315 x6
405 x5
495 x4
545 x3
585 x2
605 x1

squat lockout
635 x7
675 x5
725 x3

then the plates fell off, so I racked it and moved on

snatch grip high pulls
45 x8
95 x5
115 x5
135 x5
155 x4
175 x3
205 x2
225 x1, 1
245 x1
265 x1
285 x1
305 x1

So I liked these well enough. I will definitely be incorporating them more often.

5 Dec log

flat bench
45 x15
95 x10
135 x10
185 x8
205 x6
225 x5
275 x4
315 x3
335 x2
355 x1
375 x0- sucked, but I'm only now getting back into flat bench. If improving my technique works here as well as it did on incline bench, I should hit 405 within a month
285 x5, 5, 3, 3, 1, 1, 1

dumbbell side external rotation / reverse flye
15 x3 x12 / 15

just for the rotator cuff/general mobility

dumbbell bench
80 x10
90 x10
100 x11, 6

pullups
+145 x8, 7, 6, 4

dips
bw x3 x5- sucked and my shoulders were fried.

Some Brief Thoughts on Wrist Wraps

I like wrist wraps. They're helpful little tools, but that's all they are- tools. I don't doubt a good wrist wrap can add poundage,  but I think their real value comes from the extra bit of confidence, and the ability to do a little more work at a higher level with less pain and a quicker recovery. I have found two different successful wrapping techniques. Note these aren't for competition- depending on your federation, these may not even be legal ways of wrapping (though I haven't heard of anyone getting dq'ed for crazy wrist wraps, not to say it isn't possible), but these are useful in the gym.

Technique 1: for forearm issues

If you hate benching because it makes your forearms sore, try wrapping the wrap a little lower. I'm using the inzer wrist wraps (the longest ones they make- unnecessarily long, in fact)

Bring the wrap across the base of your hand- the first pass can be looser, just make it tight the next pass.














This is roughly how it should be at the end. Notice that it barely covers any of my hand. 

If you still have problems, make a fist when wrapping. This helps mimic the position of the hand when benching.

For wrist pain, or wrist stability, start the wrap higher on the hand- the bottom 1/4" of your palm or so.

I definitely recommend making a fist during this wrap, because you want it to move as little as possible, so wrap it as close to the position your hand will be in.

This is how my fist is when I'm done wrapping. Note that it's not quite a great alignment for the bench- the bar would be a little far forward.

This is me exerting my wrist as far backward as I can. When you set up for a max attempt with this style wrist wraps, the bar will provide this force, and it will suck, but you will have a super stable wrist. 

So these are just some brief, undetailed thoughts.Hopefully they help

3 Dec Log

deadlifts
185 x8
275 x5
330 x4
385 x3
440 x2
465 x1
480 x1
510 x1
465 x3

front squats
135 x6
185 x5
225 x4
275 x3
315 x1
385 x1
315 x4 x3

Yup, that's all. I love this combo though, it's taxing without being crippling. If you haven't ever tried front squats after deadlifts, give it a go. I also am getting some of the adidas powerstar shoes in sometime soon, so front squats will be even more awesome.

30 Nov Log

squats
135 x12
225 x8
315 x6
405 x5
495 x3
545 x1
585 x1
605 x1
505 x5, 4, 3, 3

romanian deadlift
315 x3 x5

reverse flyes
85 x4 x10

Good day. 605 is definitely the new moving max, probably for 4-5 months. Like with 585, I will still go over 605 in efforts to find the next moving max, but I will always hit 605 minimum before going into backoff sets. I am confident in my ability to come in to the gym every week and at least hit 605, even on a bad day, which today definitely was. Sleep deprived and stressed about finals and work, I managed 605 without slowing down out of the hole.

Accessory to the Crime 5: I've got all this time on my hands, what should I do?

This past week I happened to have a weirder schedule, since BYU makes Tuesday a Friday on Thanksgiving week. This meant I could go to the gym MTW and then Fri. I didn't go to the BYU gym Friday, but instead went to Gold's. Now, I've been doing the 3 day a week for a while, but I knew I wanted to get in the gym and make the most of an extra day. So here's some ideas:

For Beginners:

I would probably either not do anything, do an hour of cardio, or if you really wanted something to do, I'd do abs, calves, and forearms. These are all things that could probably be trained every day with no problems anyway, so you're not going to screw up your program if you do them. Bodyweight exercises fall into the same category, but you don't need a gym for those. Unless you really want to go to the gym for their pullup bars or something.

For Everyone Else:

This is just an example of something you could do: what I wound up doing was some incline pressing and more. Since pressing is awesome and I don't do it enough, an extra pressing day is just the ticket for me, but I do incline presses a lot. I decided to do fat bar incline presses to make it a little more challenging, and you can see I kept the reps a little higher for the most part. The last set was with 225 and it was 5/4/3/2/1 with minimal rest between sets. Then I did some db flat bench since I hadn't done it in a while and wanted something fun. Then to heavy shrugs (heavier than I can do in the BYU gym because of bar space), and finally some abs, because that's rarely a bad thing to do.

I'd recommend that if you have an extra day and you're more loose with your programming, take advantage of it. Here's a few guidelines:

• When in doubt, put the bar on your back or overhead. Squatting and pressing are things that you almost certainly don't do often enough.
• Don't use the same rep scheme you always use. If you're used to working up to a heavy single and then doing back off work, do a 5x5 scheme, or 10x3, or a widowmaker set. 
• Take advantage of movements you don't do as often. If you tend to leave ab training to squats, deads, and pressing, take some time for some decline crunches, ab wheel, or leg raises. Don't be afraid of machines- they can be awesome for getting a pump.
• Think about what you suck at and do that. I suck at benching, hence why I chose to do a form of pressing. If you suck at squatting, do some squatting. If you normally back squat, front squat. If you do both, do paused squats.
• Don't screw up the rest of your training because you got a bonus day. You could possibly do high rep deadlifts followed by good mornings and back raises but I don't think you'd find it to be very beneficial. 
• Loaded carries are always awesome. Farmers walks will tax you, but they shouldn't impair you. Overhead carries are awesome, as are trap bar carries. 
• If nothing sounds appealing, go do some hill sprints. Yes, seriously. If you have extra time and you want to do something beneficial, go do some hill sprints. They're great. I don't do them nearly enough, personally. 
• Alternatively: just don't do anything gym related- there's no rule that you have to go to the gym on a free day. It's a free day- do what you want to do. I happen to be passionate about lifting and so I like going to the gym.

I think my extra day in the gym paid off alright- I hit a PR of 345 lb on the incline press today. I'm excited about returning to flat bench, considering my flat bench has always outpaced my incline press by 50-70 lbs. Granted, I haven't really flat benched in a while, but I'm thinking 405 is within my grasp, and soon. I will hopefully be competing in January and definitely be competing in March of next year, and I hope to have a decent showing at both meets.

28 Nov Log

incline press
95 x12
135 x10
185 x8
225 x5
275 x3
315 x2
345 x1- Incline Bench PR
275 x5, 4, 3

Poundstone Curls
45 x100

pullups
+155 lbs of assistance x 7, 5, 6, 7

dips
bw x10, 10, 12

db bench
85 x20

26 Nov log

deadlift
135 x8
200 x5
275 x4
330 x3
385 x2
440 x1
465 x1
495 x1

I've been struggling with dl, but today I think I've got my dl technique back. I have been trying different things, but this was the strongest 5 plate pull I've had in a while. Basically: lime up the barbell, big air, grip, shoulders back, double chin, chest up, pull. I think I'll be back to 600+ by the end of the year, glute notwithstanding.

front squats
135 x8
185 x6
225 x4
275 x3
315 x3 x3

I do these because it's fun, they're not taxing on my lower back, and squatting is always a good idea.

23 Nov log

What do you do with an extra day to workout? Well I plan on finishing that blogpost soon of ideas, but this is what I did.

incline press
135 x10
+fat gripz the rest of the way
135 x10
185 x8
205 x7
225 x5, 4, 3, 2, 1- almost no rest between sets

db flat bench
85 x12
95 x8
105 x5

shrugs
495 x10
585 x6
675 x5
765 x3
855 x2 x3 (was at the gold's gym where I can fit this much on)

abs
cable crunch with spud inc long strap
100 x15
125 x15
150 x15
170 x20

21 Nov log

So I got to the gym at 7:30 only to find it didn't open until 8. So I did some cossack squats and other mobility stuff beforehand.

squat
135 x10
225 x8
315 x5
405 x4
495 x3
545 x2
585 x1
605 x1
515 x3

squat lockouts
675 x5
725 x4
765 x3

speed dl
315 x3 x2

20 Nov log

incline press
95 x15
135 x10
185 x7
205 x6
225 x5
245 x4
275 x3
295 x2
315 x2
265 x6, 4, 3

poundstone curls
45 x50, 35, 15

pullups
-165 x9, 8
-145 x8

Girl worked in between 2nd and 3rd set, re-set the assistance to 145 instead of 165. It was a tougher 8 reps than I thought it would be, but I got it. So I'm happy about that.

dips
bw x3 x10
bw x5

extra set because I felt like it. Plus I wanted a sick chest pump.

So I've been easing into this next phase of my training- moving away from OHP to incline press, doing basic assistance on pressing days, then back squats one day where I work up to a moving max (e.g. 585 as of late, going to be 605), then a few back off sets (3-7 sets of 3-6 reps), with whatever assistance work I want that day (shrugs, mobility, hamstring, low back stuff), then on deadlift day doing the new strong 15 from Strength, Life, Legacy and then rdls and front squats, with other stuff being worked in as needed like light overhead work, etc.

I will probably include squat lockouts every other week just to keep it interesting. Maybe I can get 765 x10 someday, which would be fun.

19 Nov Log

deadlifts (new strong 15 from Strength, Life, Legacy)
135 x8
235 x5
285 x4
330 x3
375 x2
410 x1
420 x1
435 x1
375 x2 x3

romanian dls
315 x3 x8

front squat
135 x5
185 x5
225 x3
275 x3
315 x2
365 x1
405 x1

external rotation and db flyes
15 x3 x12/ x3 x15

ohp
135 x6
185 x6, 6, 5

16 Nov Log

squats
135 x10
225 x8
315 x5
405 x5
495 x3
545 x2
585 x1
515 x3 x3

Getting into a bit of a groove with squats. I think if I competed next week, 585 would definitely be my opener. Goal is to make 625 that same way within four weeks, then have my actual opener be 630 ish. That'd make 35 lb jumps each attempt for a 700 lb squat- hard, but not impossible. It's a lofty goal but I want it badly.

shrugs
675 x5
765 x3 x3

dumbbell external rotation
15 x6 x12 (6 sets per arm, 3 on bench, 3 on cable tower)

rear delt fly
15 x4 x12

14 Nov log

incline press
95 x12
135 x8
185 x5
225 x4
255 x3
275 x2
295 x1
315 x1
245 x6, 5, 5 - goal of 245 x3 x8

poundstone curls
45 x100
fat grips on the bar, alternating supinated/pronated grip when tired

pull-ups
-175 lbs of assistance
x 12, 8, 6

dips
bw x3 x10

12 Nov log

deadlifts- strong 15
135 x10
235 x5
280 x4
330 x3
375 x2
405 x1
415 x1
425 x1
355 x3 x3

romanian deadlifts
275 x3 x8

leg extensions
120 x3 x25

9 Nov Log

squats
135 x10
225 x8
315 x5
405 x5
495 x3
545 x1
+belt
585 x1
605 x1

squat lockouts
no belt
635 x5
675 x5
725 x5
765 x3

leg extensions
115 x4 x20

7 Nov log

btn push press
135 x6
185 x5
225 x4
245 x3
275 x2, 1

ohp
185 x5, 8, 7

poundstone curls
45 x100 (alternating reg and reverse curls)

pullups
assisted- 185
x10, 9, 6

5 Nov log

Deadlifts
135 x10
190 x5
230 x4
275 x3
330 x2
380 x1
405 x1
410 x1
330 x3 x3
All double overhand, no belt

good mornings
185 x4 x8

back extensions
3 x8
Bad idea all around- lower back so destroyed I'm going to be living off heat and nsaids today.

cable crunches
100 x3 x20

3 Nov Log

So you know those days when everything is going right? Well, Brodin truly smiled on me today, after being sick and vomiting up/losing 8 lbs over two days, I went in the gym today feeling pretty good and came out feeling like I had been very broductive.

squats
135 x10
225 x8
315 x6
405 x4
495 x3
545 x2
585 x1
605 x2 x1- this was awesome. I racked 605 after the first rep and realize I had another in the tank (and possibly another), so I grabbed a sip from the shaker, set up, unracked, dropped into the hole and popped back up like a hot knife through butter. Killer day

squat lockouts
605 x5
635 x5
675 x5
725 x4 (only because a clip fell off)
765 x4

squats ass't
495 x5 x3- coulda done more probably, but wanted to keep it beltless

flyes
75 x a lot just filler/ get blood flowing.

So after a few lagging weeks, this workout came in and man, I feel on top of the world. Good day.

31 Oct Log

btn push press
135 x6 x3
185 x4
225 x3
275 x1

ohp
185 x3 x5

shrugs
585 x7
675 x5
765 x5 x4

Another get in, get out, get on with it. I'm also away on a weekend field camp this weekend, so I won't be able to train, but Monday I'll be back with squats.

29 Oct log

Today was definitely just a get things done day. I didn't want to spend much time at the gym because I feel like crap. So I cut out deadlifts, since those take so much energy, and decided on pendlay rows, good mornings, and close-grip flat bench.

pendlay rows
135 x8
185 x8
225 x5
275 x5
315 x3 x3

good mornings
135 x4 x10

flat bench
45 x8
135 x8
225 x5
315 x1
135 x20

Not a bad day, just a get in, get out, get on with it.

26 Oct log

squats
135 x8
225 x6
315 x4
405 x3
495 x2
545 x1 (beltless, just to see if I could)
555 x1
565 x1
575 x1
585 x1
595 x1
505 x4

front squat
275 x3
315 x2
365 x1

crunches
3 x20

24 Oct log

ohp
95 x8
135 x5
185 x4
205 x3
225 x2
245 x2
265 x2, 2, 1
Wanted 4x2 with 265. Wasn't happening- I spent too much time on klokovs!

poundstone curls
45 x40, 40, 20

assisted chinups
+some weight x 20 total (across 3 sets)
Starting to do these, alternating weeks with lat pulldowns.

kroc rows
100 x30/30

close grip bench
185 x25
My first attempt at a relatively fatigued edu challenge. Also I haven't flat benched in a few months, so I figured starting to get some practice will be good.

22 Oct log

deficit deadlifts
225 x8
315 x4
405 x2
455 x1
495 x1
Nothing... 495 was such a chore I didn't even want to try 515.

sumo deadlifts
I needed something to switch up since deadlifts have gone nowhere.
315 x3 x5

good mornings
225 x3 x8

ohp
135 x12, 12, 6

My deadlift is really hurting. I'm still thinking out what I want to do, but dropping the $$$ for Paul Carter's book Strength, Life, Legacy is likely #1 on the list. Strength off the floor is non existent so I'm making everything touch and go and being crazy anal about my set up. Ah well. Maybe it's time to take a 3 month break from deadlifts. We'll see.

19 Oct Log

squats
jump-
135 x5
225 x2 x5
low bar
315 x5
405 x5
495 x3
545 x2
585 x2 rep pr
545 x2 x2
525 x2 x2

fcgibp
(fat close-grip incline bench press)
135 x25, 15

decline situps
bw x3 x15

17 Oct log- PR

klokov presses
45 x20
95 x16
135 x10
155 x5
185 x3
205 x1
225 x1- PR
155 x8
135 x12

poundstone curls (barbell +fat grips)
45 x40, 25, 20, 15

kroc rows
100 x8/8
100 x26/26

All name-based workout? It'll do. I need to invent my own tricep movement so I can do that with these next week.

15 Oct log

deficit deadlifts
225 x8
315 x5
405 x2
455 x1
495 x1
missed on 515... need to practice these more. But I can definitely feel them helping my piriformis and general strength off the ground.
365 x3 x5- these were tough. Touch and go, gripping the bar as hard as possible, long hold on the final rep of each set

good morning
135 x3 x10

ohp
135 x20- surprisingly easy. feeling good about that.

Also, yes, I've added ads to the blog. Feel free to get an ad-blocker or whatever if you don't like them.

Cuisinart Smart Stick Stainless Steel Hand Blender & Chopper (Google Affiliate Ad)

12 Oct log- THE SQUAT IS BACK!

squats
135 x8
225 x5
315 x5
405 x3
495 x2
545 x1
585 x1
605 x1!!!
515 x3
495 x5

Well, I still have lingering pain, but this is great news for me. I hit 605 about 3 weeks before I thought I would. I've just been man-handling 585 the past few times and knew it was time to go for it. I actually went just below parallel for this, and nearly lost it on the way up because I got stuck with almost no momentum. A grunt and spread of the feet though and it was up. Super happy- so happy I decided to go for some more reps around 500. Great day.

leg curls
100 x3 x30

pec dec flyes
75 x60

10 Oct log

klokovs
45 x20
135 x8
185 x5
205 x2
135 x10

shrugs
495 x10
585 x8
675 x8
765 x3 x5

chest press
145 x25, 16, 12

tricep pushdown
45 x50

8 Oct Log

deficit deadlifts
135 x8
225 x6
315 x3
405 x2
495 x1
515 x1
405 x2, 3, 3

good mornings
185 x3 x12

poundstone curls
45 x40, 35, 25

standing abs
185 x10
155 x15, 12

5 Oct log

klokovs or BTN snatch grip strict presses
45 x a lot (i lost count)
95 x15
135 x10
185 x3
205 x1
155 x8, 5, 5

incline press
135 x20, 15, 10

face pulls
75 x100

pulldowns
135 x4 x15

db presses
35 x a lot

1 Oct Log

squats
185 x10
275 x5
365 x4
455 x3
495 x1
545 x1
585 x1
545 x3
495 x3

lunges
135 x15/leg
man i suck at these

leg extensions
100 x40

abs
120 x60

cable flyes
75 x30

28 Sep Log

deficit deads
135 x10
225 x5
315 x3
405 x1
495 x1

dimel deads
225 x3 x12

good mornings 
185 x3 x10

klokovs
95 x3 x12

Accessory to the Crime 4: The Reverse Band Cycle

So for a while I was pretty excited about reverse bands. I happen to enjoy them, and gave myself the Christmas present of several sets of bands. BYU just happened to get some power cages that have band attachments at the top and bottom. So, I decided to do a three week run with them to get a feel. Prior to the cycle, I was benching 315 x3, squatting 545, and deadlifting 555.

Week 1
Bench
135 x2 x10 
225 x8 
315 x5 
315 x4 
315 x8 (monster minis) 
405 x5 (mm + strong) 
455 x3 
455 x1 

Squat
135 x7 
225 x6 
315 x5 
405 x5 
495 x3 
+strong band (reverse band setup) 
495 x3 
+ doubled monster mini 
495 x3 
585 x3 
Deadlift
135 x5 
225 x5 
315 x5 
405 x5 
(added strong bands) 
405 x5 
495 x3 
585 x3 
675 x2 x1 


Week 2
Bench
45 x7 
135 x8 
225 x8 
315 x3 
(added strong bands) 
315 x5 
405 x3 
495 x0 (got it to about 4 inches off my chest) 
455 x2, 1, 2, 1, 1 (cluster reps? kinda. <30 sec. rest between each go) 
Squat
135 x5 
225 x5 
315 x5 
405 x5 
495 x3 
(added strong bands) 
495 x3 
(added doubled monster minis) 
585 x3 
675 x3 
Deadlift
135 x5 
225 x5 
315 x5 
405 x4 
495 x3 
(added strong bands reverse) 
495 x3 
585 x3 
675 x3 x1 


Week 3
Bench
45 x5 
45 x8 
135 x5 
225 x5 
275 x4 
315 x3 
365 x0 
(added reverse bands) 
365 x3 
405 x3 
455 x3 x1 
Squat
45 x5 
135 x5 
225 x5 
315 x5 
405 x5 
495 x3 
545 x1 
(added strong bands reverse) 
585 x3 
(added doubled monster minis) 
675 x3 x2
Deadlift
Apparently, according to my log, I didn't deadlift the third week. Oh well.


So, how did it go? Well, within a week or so I managed to pull 580, bench 365, and squat 585 (later 600). Not bad, if you ask me. In retrospect I probably would have followed a more logical progression- e.g. do a week of 5 RM, a week of 3 RM, and a week of 1 RM with the new setup. I continued to implement bands to help overload my lifts, but I didn't for deadlifts primarily because it was a pain to setup, but also because I am not strong off the floor, so the reverse band setup didn't make a ton of sense.

Would I recommend it for everyone? No. But I learned a lot about myself from experimenting with the bands, and learned some things about implementing bands that I still use today. I also use the heavy bands to help stretch and add resistance to bodyweight stuff (especially good mornings a la John Meadows). So implementing reverse bands or chains or etc are useful insofar as they teach you about the lift and yourself. So don't be afraid to try these things, but don't try them as a magic fix. It's called assistance for a reason.

26 Sep Log

incline press
95 x15
135 x12
185 x10
205 x6
225 x5
275 x3
295 x1
135 x35

So I always have bicep pain when pressing, except today. The difference in form? Tucked elbows- a very hard tuck. Just a start, but still interesting to me. Goal for 135 x50 in three weeks.

poundstone curls
I use fat gripz on these
50  x85

tricep pushdowns
35 x150

pec dec flyes
50 x100

pulldowns
75 x5
105 x5
135 x5
165 x5
195 x5

24 Sep Log

So I've got my schedule pretty much down- wake up at 730, down some jack3d, relieve myself, then go to the gym from 8-9ish, come home, write log.

squats
185 x10
275 x8
365 x5
455 x3
495 x3
515 x1
545 x1
565 x1
135 x 1:45 (as many as possible within a song that was 1:45- I got somewhere around 45)

decline situps
bw x35
wow. I need work on these.

leg extensions
55 x75

Yup. Getting stronger as consistently as I can.

21 Sept Log

deficit deadlifts
5" box
135 x10
225 x8
315 x5
405 x3
455 x1, 2

good mornings
135 x3 x12

dimel deadlifts
185 x4 x15

19 Sep Log

incline bench
95 x12
135 x8
185 x5
205 x5
225 x5
245 x5
135 x3 x12

poundstone curls
65 x50

rope pushdowns
40 x100

Log 9/17

Squats
185 x8
275 x6
365 x5
405 x5
475 x5
495 x1
545 x1

front squats
135 x10
185 x8
225 x5

abs
120 x3 x25

12 September Log

pulldowns

130 x2 x10

btn snatch grip presses

45 x15

95 x12

135 x8

185 x5

ohp

205 x5

225 x3 x3

shrugs

495 x8

585 x5

675 x5

765 x4 x5

Squats and a Personal Victory

hack squats (machine)
135 x12
225 x10

squats
315 x6
405 x3
495 x1
545 x1
585 x1

leg extensions
115 x12
155 x12
215 x12

abs
150 x3 x20

So, 585 is a huge thing for me- it's overcoming a big mental barrier. The last time I hit 585 as far as I can find in my log was in March. That's basically 6 months to overcome my injury. I'm still not where I need to be, but I'm a heck of a lot closer. Hitting 585 today was big for me, and I'm ridiculously happy. I'm hoping this next training cycle will put me back over 600 with squat and dead, and we'll see if I can get 315 overhead.

Lift big, eat big, live big, sleep big.

8 Sep Log

incline press
95 x12
135 x10
185 x5
225 x5
275 x3 (butt came up last rep, otherwise surprisingly good for my long break on benching)

1-arm db ohp
100 x5, 3, 3/arm

shrugs
495 x10
585 x8
675 x3 x5

military press
135 x18

kroc rows
100 x26/arm

6 Sep Log

Squats
225 x8
315 x5
405 x5
455 x3
495 x2

BTN snatch grip push press
95 x8
135 x5
185 x3
205 x3

Hack squat machine
365 x3 x8

Rope pushdown
100 x3 x8

Machine OHP
140 x5 x5

All in all good, except my right leg is terribly messed up. Will be going to see someone about that soon.

Getting through and getting done | 31 Aug 2012 Training

Getting through, or getting done?

Okay, so maybe not the greatest title. I was lifting today though and I was warming up some overhead work and I was wondering why I was bothering with it. After all, there are going to be exactly zero gains from pushing a 45 lb bar over my head, even for hundreds of reps. It simply will not transfer over to my pressing max. 

So I slapped on some 45s and started lifting. Not a work set, but it didn't feel like a warmup. It was odd, but good. I realized that much of my warmups were simply a "get through" activity. I do them, and that's nice, but they are of minimal importance overall. I can't remember anyone especially strong discussing the utility of warm up sets, or how their warm up made them strong. Almost everyone strong concedes to the idea of a warmup, and I'm not knocking that. I'm just saying let's not conflate useful and necessary. 

I ran down a list of things I'd rather just get through in my mind. See if you can add more.

• Foam rolling and mobility work in general especially when I'm not hurting
• Warmup sets
• Chalky protein shakes
• Family reunions
• In-class worksheets
• Anytime feelings are discussed in depth
• Lines at any place

See, these are things we don't really actively do- we just get through them. Endure for the little while, then we can do the fun thing. It's a spinoff of the Pareto Principle- 20% of the work produces 80% of the results. But if you completely cut out the other 80%, you're robbing yourself of a potential 20%, and who really wants to only ever be at 80%? Plus, especially in lifting, not doing the 80% has the potential to prevent you from hitting the best 20% you can. 

Now, it may seem like I'm saying two different things, but what I'm trying to get across is that the little things don't need to be mindfully done. Sometimes they can be cut out. But you should be initially aware of what you're doing and that it has purpose. If you can't tell someone a good reason why you're doing tri-setted bosu ball dumbbell kickbacks/high pulls/ chest flyes, maybe you shouldn't be doing them. If you are doing mobility work and you've never had a problem touching your butt to your heels, maybe you can do it every other day, or three times a week. 

Getting done though, that's the stuff you want to be perfect at. Strong sets, purposeful movements, and proper recovery are all big components of getting strong. These will slowly but surely add up over time. These are things that drive the results of what you do. Do them perfectly- maybe not with perfect form, but don't neglect doing these things. 

Anyway, I finally got back in them gym after almost a month off. It was great to be back.

Overhead pressing
Strict press- 45 x10, 135 x8, 185 x8, 205 x5
Push press- 225 x3, 245 x1

Shrugs
405 x10
495 x5
585 x3
675 x3
765 x3 (would have done more sets but forgot chalk)

Cable crunches
Spud long strap
130x 3 x15
supersetted with scapular pullups
bw x3 x6

And done. 

Pressing and Accessories

Klokov Press
45 x20
70 x15
95 x8
120 x8
155 x4
185 x3
210 x1
Will be trying for 225 soon. That'll be a fun day.

OHP (strict up until the top few reps)
225 x3
230 x3
235 x3
245 x3

185 x8 x2 (fast as possible in pairs, I dubbed this, the double tap- so 2 x2 4 times)

Cable Shrugs
300 x12
360 x12
400 x12
These have another name, but I forget it. Long hold on last reps

Incline Press Machine
135 x3 x10

Some random hamstring mobility stuff.

Workout 23 July 2012

Squats
135 x10
225 x8
315 x8
405 x5
455 x3
500 x3, 4, 4

I was originally going to go for 20 total reps with 500, but this is still a lot of reps with 500+. I don't think even when I squatted over 600 I did more than 10 reps with 500+. I don't think I could hit 555 x5 right now, but I moved to low bar and my hamstrings and butt are getting more involved, which is helping with the terrible hamstring inflexibility/pain I have been dealing with. Stretching helps, but not that much. I was surprised with how fast my low bar is- 455 was quicker than I was expecting. I did squat some on Saturday- 365 x8 x3- high bar, but slower than 455 was here. Insights into things for me. I was also planning on doing some overhead pressing, but my wrists were destroyed.

TRX Squats s/s with TRX planks
10 reps/ 15 sec
10 reps/ 15 sec
10 reps/ 20 sec

I hate these, hence why I do them.

Jumps
Standing x5
Broad x3

Fin. KB swings are stuck around 400 every other day in 30-50 rep sets. I think I'll go to 200 every day- it will be a balance of some conditioning without destroying my gains.

20 July 2012

Squats
135 x8
225 x8
315 x8
365 x8 x3- these were too slow, done in double set- 3 reps, 6 breaths, 3 reps, rack, then the next set. 4 times through.

KB Swings
650 x62 lb
Yeah, these suck, but I'm starting to be able to crank out sets of 50 with more ease.

19 July 2012

Reverse Grip Incline Bench
45 x15
95 x12
135 x8
185 x3 x3

Face Pull
105 x12
125 x12
145 x3 x12

Klokov Press
135 x6
165 x5
185 x3
205 x1- Wasn't expecting to hit that as easily as I did.

Push Press
225 x3
255 x1

Close Grip Bench
225 x4 x6

Jumps
15 total, regular, broad, box, depth

Shoulders are feeling pretty healthy. I brought my grip in too close on the push presses, nearly destroyed my wrists.

16 July 2012

weighted hamstring stretch
45 x3 x30 sec

klokov presses
45 x20, 15
65 x12

deadlifts
185 x10
275 x5
365 x5
455 x1
545 x1
My hamstrings are the real limit right now- they're tighter than they've ever been. Doing lots to try and up mobility.

dimel deadlifts
135 x3 x8

lots of stretching.

12 July 2012 Workout

Man, pressing is killer after almost a month off. Never gonna let that one happen again.

klokov presses
45 x15
65 x15
80 x12
95 x10
115 x3 x8
sticking to higher reps here until I get this pattern down. A little funky, but it works

z-presses w/ fat grips
115 x5
125 x3
135 x6 x3
lower reps, higher sets. Goal is to hit 250 x6 x3 by the end of the year (with fat grips)

reverse flyes
20 x3 x15

ropes
2 rounds of 30 seconds dueling ropes


Also, have done around 1800 kb swings with the 62 lber in the past three days. It's killer.

Updates 10 July 2012

10 July 2012- Squatting

jump squats
135 x5
225x5
squats 
315 x8
405 x5
495 x3
545x1
I was going to do more with 545, but I was trying to stay unbelted, and I don't think a second rep would have gone well. Next week I'll try and get in a double, maybe 3 singles with 545
jumps
box x5
broad x5
depth x3
trx planks
20 sec- out front, semi superman
30 sec- hands by side, more of a pushup

I'm also doing a lot of kb swings- just got a 62 lb one for cheap. Doing them for conditioning/ back rehab. Helping a lot. I don't think I'll squat over 600 until this fall when I'm back in a gym with bars that can actually handle that kind of weight.

Also, I wanted to take time and endorse the Swole at Every Height Blog . I am an avid support of the SAEH movement. Swole is not a choice- it is who I am.

Accessory to the Crime 3: Overthinking and Learning

Accessory work is probably the least important part of your program.

Just needed to get that out of the way, but that doesn't mean that it's not something you should do. Accessory lifts can enhance the training stimulus and create a training load that allows for progression. However, as much as I love weak-point examination and form evaluation that doesn't mean that you necessarily need to add in a special exercise in that regard. Odds are you simply need to practice the lift more.

Whether you're actually training for powerlifting or just training to be awesome, you need to be willing to drop out the ideas you have about accessory work. Jim Wendler has a template to go along with 5/3/1 which consists of only doing the 5/3/1 lifts then getting out of the gym. I think it's a great idea for people to break their addiction with the petty lifts. The Boring but Big program is a similar idea that helps add volume to the program while not branching out into any exotic and probably less useful lifts.

So, in light of this bare-bones approach, and with some inspiration from the Boring but Big template, I've been playing around with a few templates. There's a two-day and a four-day template that have worked very well.

Two-day template


Day 1:
Squat- warmup, work up to a 5 rep-max
Deadlift pattern- I like regular deads, trap bar deads, or dimel deads. Start week 1 with something light, and go  5 sets of 5
Bench- warmup, work up to 5 rep-max
Overhead Press pattern- start light, go 5 x10

Day 2:
Overhead Press- warmup, work up to 5 rep-max
Bench pattern: Flat, incline, dumbbell, etc, start light and try 5 sets of 10
Deadlift- warmup, work up to a 5 rep-max
Squat pattern- try pause squats, close stance squats, box squats, etc. 5 x10

For progression, add 5-20 lbs to the pattern movements every week. Also, every week you want to change to attempting a different rep max- the simplest is a 5/3/1, but you could do any permutation of reps, though I wouldn't go for a 55 rep max or anything like that. I also think that with the deadlift pattern you can add more sets- 5x10 being the goal. I just hate high rep deads, and it's why I do them.

Now, with the rep maxes, you may wonder how to go for them. What I would suggest is choosing a lift to focus on each cycle, and hitting it hard, being super aggressive. So if you chose squats and your prior 5 rep-max was 315, you try and get 365 for a new 5 rep-max, and you go for it- don't rack the bar until you get 5 reps. Then go hard for the next two weeks with aggressive 3 and 1 rep max lifts.

The four day template is just the two-day template but each lift and it's similar pattern is done on a different day. That's two lifts every day, 4 days a week. It gets you in and out quickly, and keeps you focused on the important things. The only other things you're allowed to do on this program are short, simple mobility work, and conditioning. I recommend walking- an hour a day 5-7 days a week if you're walking. Walking is great, but if you would rather do the prowler/ hill sprints/ battle ropes or whatever you like, add them in once or twice a week.

Bellsheiko Results

So, after dropping some weight while running two cycles of the Bellsheiko bench program, I did a write up over on powerliftingmind.com. Go ahead and read it- Ryan is a strong, strong dude, and thanks to this program I'v completely redesigned my approach to bench training.

A few things:

I'm finishing this semester, so I'm going to have some free time to write another blog post about accessory work (I have 3-5 more potentially).
I'm going back to Texas this summer to work, which is awesome.
I'm eyeing a couple competitions in Texas this summer which I will hopefully post an elite total. We'll see, it'll be tough, but possible.
I'm mixing in more strongman training to up my conditioning and general strength, I think it's working.

So, exciting things in the future.

Accessory to the Crime 2: If You Don't Know, Get a Clue

I can't say this part enough: if you're a beginner, don't worry too much about accessory work. It'll come in time.


Alright, in part 1 of this series, I gave a basic rundown of some of the categories of accessory work. In this part I'm gonna just give a rundown of a few of my favorite things to do for accessory work, or modifying basic movements. 

Lift #1: Trap Bar Jump Squats

I hate regular jump squats. I;ve never been good at them, or able to do much weight. The difference with trap bar jump squats is that I can just hold the weight in my hands. The trap bar mimics a squat movement more than a deadlift pattern, so it works. I actually started doing these because I no longer warmup with 135 on squats. I can't do much, it doesn't feel good, and again, jump squats with 135 make me look stupid. 135 on trap bar jump squats on the other hand, are very fun. I do a couple sets of 5 and I'm ready. I start and end in the quarter squat position because it feels best.

Lift #2: Swiss ball reverse hyper extensions

I love these with a passion, since I don't have access to a true reverse hyperextension machine. I swap these in between back raises and modified GHRs on the pulldown machine. I like these though because they get you weird looks, and they're great for strengthening the glutes and lower back. Additionally, Louie Simmons speculates that it can provide a "decompressive" effect, which is great for anyone who is squatting and deadlifting heavy consistently. The biggest drawback to the swiss ball version is that it's not easy to load- ankle weights, bands, and holding a DB between the feet work, but they're all pretty awkward. I always try and beat rep records- my goal is to do 10x10 relatively easy.

Lift #3: Tate Presses

I have been running a new bench program from a guy I know on reddit (AdmiralVonBroheim) which I will write up later- one of my favorite movements he's introduced me to as part of the accessory work is the tate press. It's several steps  above the skull crushers/ triceps extension in terms of tricep improvement. If you have weak triceps, give it a go.

Now, to briefly address a question about programming accessory work: don't sweat the petty stuff. The key is that this is accessory to your main lifts. For example, I may do two sets of five with the trap bar jump squats, but I may do three sets of three depending on the day. I would recommend keeping track for a while and seeing what works best for you. Additionally, read the logs over at elitefts, follow strong people on facebook and twitter, and find different things. Ideas for accessory work range anywhere from Jim Wendler's Boring But Big, which just says 5 x10 of the main lift at 50-60% of your working max, to super squats, to none at all. If you have powerlifting goals, see what powerlifters do and adapt. If you have bodybuilding goals, see what bodybuilders do and adapt. Mimicking is a powerful tool, so take advantage of it.

Deadlifting for Fun and Pleasure

So a little while back I did that whole call for deadlifters thing. I'm fairly satisfied with how people have done with this program, so I'm posting the whole thing.

Warmup: 
What I like to do for warmups is nonfatiguing activation types of movements. I generally do a few light squats, some power cleans from the hang, and then start ramping up on deadlifts.

Working sets
Deadlift (% of 1 RM)
65% x3
75% x3
85% x1 (on odd weeks go for AMRAP)

90% x1 (even weeks only)
95% x1 (even weeks only)

5 x2 -this can be either straight deads, or deficit, sumo, RDLs, even good mornings. It's the pre-accessory movement. Take an opportunity to look at your weaknesses in the lift and go relatively heavy on what are generally considered "accessory lifts." If applicable, this can pyramid down or can be straight sets with anywhere from 60-80% depending on the movement.

Progression: every two weeks, add 10 lbs to working sets. So on week one you'll go up to the 85% AMRAP. Week two you'll go up to 95%. Week three you'll do 85% +10 lb AMRAP. Week four you'll do 95% +10 lb.


Suggested Accessory movements:
-Upper back: I like shrugs, top half deadlifts, or pendlay rows, but whatever you like for upper back and traps work will be fine. Go heavy and go hard.
-Hamstrings and Glutes: Posterior chain work is a biggie. As Jim Wendler says, you're not quad dominant, you're hamstring weak. I like bodyweight work like GHR's and back raises, but there are a lot of others. One I really like to do are suspended bodycurls- unilateral or bilateral. Ben Bruno demonstrates here:

These are difficult to do if you don't have equipment, but they give you an idea of things to do. For sets and reps, it's hard to go wrong with a 5 x10 setup.

-Abs: A strong core is key to strong squats and deadlifts. I have a love affair with standing cable crunches with the Spud long ab strap, but you can try to do it with a rope attachment to mimic a short strap. These are great. Weighted decline situps, blast strap fallouts, or any other awesome ab work will do. 3-5 sets, heavy, 12-20 reps. 

I like to take a walk on the treadmill on a high incline at a slow pace to help with recovery.

So there it is. Now, it was a mistake on my part to release it as part of a "secret training program" which I have since scrapped. I'll be more wise and not pull stunts like that again. If you have any questions or comments, please share.

Meet Report

Meet Prep
So, about 4 months ago I decided to enter this meet. I was on my second or third cycle of 5/3/1 and changed to a more Westside approach to try and up my numbers a little bit. It went pretty well, except my deadlift. I finally got to film myself and figured out what was up with an [/r/weightroom](/r/weightroom) formcheck. My bench didn't go up, but I was also practicing the pause. Squat didn't go up, but it was now with wraps instead of sleeves and taking a lot more effort to focus on getting below parallel. My workout nutrition was a custom trueprotein mix and good old dextrose. Other than that, I focused a lot on very simple and effective accessory work- pendlay rows, zerchers, lots of ab work.

The Drive
Friday my wife and I got up, loaded the car and hit the road. For breakfast I downed a protein energy shot, food and orange juice. We had funyuns, pork rinds, and cheez-its in the car for all purpose snacking. I had a couple of those tubes of protein for ease of use. Lunch was a few McD's burgers and lots of fries with extra salt. Also a protein shake. Dinner was more burgers and fries with a big salad. I think I salted the salad for good measure. The weather on the way there was generally good, but there was a stretch of about 75 miles in Nebraska where snow was sticking and I tapped the brakes just wrong- we spun sideways and into the median. Thankfully there was no one around us. We were a bit shook up, but after we got our heads together and back on the road, we proceeded slowly without incident. Got to the hotel, did lots of mobility stuff and downed a few tylenol pm.

Meet Day
Got up early and downed a finibar and a ton of gatorade and another protein energy shot. Made our way to the meet. I got checked in and all my gear checked out, then weighed in- 149.9 kilos. Set my openers and then waited for instruction. They took a long time making flights because a lot of people missed weight and they had to do some re-arranging. I got put in flight H (the 8th one). They had two platforms going, and luckily I got on the one that didn't have issues. On the other platform they kept calling lifters out of order. That was no fun. Bill Sindelair was the organizer and he did do a great job of being involved and explaining things. There were a few hiccups, but this was the first meet they had run there, so given that it wasn't too bad. Lifting started an hour later than expected.

Squats
They were calling squats high left and right, so I knew I wanted to lower my opener- just by 5 kilos- to make sure I'd hit it with good depth. Warmups felt really good. Ran into Kenny Ruben- kid is insane! He opened with 711. He holds some records at 242.

[Squat 1]- 235 kilos, 3 whites
[Squat 2]- 250 kilos, 3 whites
[Squat 3]- 270 kilos, 2 whites

Overall, really pleased with squats, glad my depth was good. I felt like I should have made a bigger jump from 235- maybe done 235, 255 then 275. Ah well, it's only 10 lbs short of my PR. Also, on the second attempt the judge gave me the rack command with the squat signal- you can see my confusion. Third video my wife accidentally cut short.

Bench
Bench warmups went okay. The pauses were way long and I would say about 3/4ths of the lifters missed at least one attempt at bench. Several people bombed out because of bench. It was tough to watch.

[Bench 1]- 145 kilos, 3 whites
[Bench 2]- 160 kilos, 2 whites
[Bench 3]- 170 kilos, no lift

Kinda pissed about this- I was sure I'd have 170. Also, I just realized 160 kilos is 352 not 355, so my total was 1564. Ah well. 170 just disappointed me. Need to drill in form for this and make sure I can get the pause.

Deadlifts  
Deadlifts were pretty straightforward. I kept my warmup short and simple. I upped my opener because I knew I could get it. I didn't feel like I had blown my energy on squats, so I knew I could get a PR in deads.

[Deadlift 1]- 250 kilos, 3 whites
[Deadlift 2]- 280 kilos, 2 whites
[Deadlift 3]- 290 kilos, no lift

I tore open my hand on deadlift 2 (11 lb pr) and spent a lot of time looking for a bandaid. Then when I got to the platform and set up, the head judge hadn't given me the signal. So I waited. When he finally gave me the signal, the combination of things just came together, I got loose and went nowhere. Ah well. I know I could have had it if I hadn't let myself get distracted.

Post-Meet Analysis
So there were some computer issues and they couldn't sort out who did what in what divisions. I'll find that out later I guess. Just checking their results posted online there are a few anomalies, such as my name not being listed, nor Kenny Ruben. So we'll see- if I don't hear within the week I'll check in with Bill and see what's up. Went home, laid around, then went to Buffalo Wild Wings, I downed a couple dozen wings and a few sides, then dozed off.

All in all, I feel really good about how things went. I have a few regrets, but they're definitely overwhelmed by how good I feel about everything. I definitely left some weight on the platform, but it was my first meet and I don't think dwelling on it will help.

I wanted to make sure and say a special thanks to my wife, who sat through the whole meet and the car rides there and back. She hardly complained and did a great job videotaping, making sure I had enough to eat and drink, and being just dang wonderful.

Accessory to the Crime

In my pursuit of helping others stop being weak and overcome things, I've always loved shifting accessory work around. In this, one thing I cannot stress enough is to not major in the minors. I will write a lot about accessory work (I intend this to be a three part series) but let me get this across first: IF YOU DON'T HAVE THE LIFT LOCKED IN, THERE'S NO REASON TO FOCUS ON ACCESSORY WORK. I can't repeat that enough. There are people who probably need to do next to no accessory work because they have the lift down and all they need are a few minor tweaks. There are others who may need to spend a lot of work on the accessory lifts to help them overcome sticking points and weaknesses.

When talking about accessory work, I want to classify the whats before the whys: let's talk about types of accessory work, because each type can serve our purposes.

1. Overload/ Overspeed- partials, banded work, chains, etc. These are sometimes used as max effort lifts themselves, but they serve the purpose of an accessory to the basic movement even when going all out on them.
2. Ballistic- reverse bands, plyometrics, speed versions of the lift.
3. Bodyweight- not exclusive of ballistic, obviously, but things like pullups, dips, third world squats, etc. 
4. Cable tower movements- anything done with cables
5. Machine movements- anything done with machines.
6. Technique focused movements- variations on the lift like JM presses, different stances for squat/ dead, close-grip bench, band-only movements, etc

Now, this is by no means an encyclopedic categorization, but most accessory work will fit in here somewhere. The order I've given them in is no hierarchy of needs or priority, don't let it trip you up. The fact is that which ones are most important depend on your goals and your needs. Someone who has a strength imbalance in their legs will need to do something different than someone who can't fire their glutes and they both will probably need to do something different than someone who has a sticking point in the lift. What I want to get at here is that you have to choose the medicine for the ailment, not just the medicine that feels good.

This categorization can help you also understand why some people can seem to dick around and get great progress, while others will fail. If your work is assisting the main lift to suit your needs, it'll always be better than someone else doing the same work and failing to meet their needs. People are mostly the same. We share a lot of the same general DNA, we breathe the same air, we synthesize food the same (unless we're keto, then magic gets rid of excess calories), but we see such great variation within even a family that to subscribe to an idea of "one-size fits all" is fool-hardy.