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.