Please Scroll Down to See Forums Below
Prince of Pull
- Thread starter miked8c
- Start date
miked8c
New member
Floor Press: 3RM
95,135,165,185,205,225,245,265,285x3
All the music got deleted before I went in to lift today, that meant no Ipod. I felt so crappy warming up on the Floor Press( I have not lifted without music for a year) I had no intention of putting up 285 for 3. However I got down and laid on the deck for about a minute under the bar just psyching myself up. Grunted like bear, exhaled spit so hard I hit my spotter's face who was standing while I was lying down. And forced up the reps. Purely willpower on this. My projected max on the floor press is 315!
95,135,165,185,205,225,245,265,285x3
All the music got deleted before I went in to lift today, that meant no Ipod. I felt so crappy warming up on the Floor Press( I have not lifted without music for a year) I had no intention of putting up 285 for 3. However I got down and laid on the deck for about a minute under the bar just psyching myself up. Grunted like bear, exhaled spit so hard I hit my spotter's face who was standing while I was lying down. And forced up the reps. Purely willpower on this. My projected max on the floor press is 315!
miked8c
New member
Deadlift
465x1
Weight felt exactly the same as it did last weak. Heavy.
Went in with a bad mood due to prior events, definitely messed with my focus. I didn't want to try 2 reps with this so I bailed.
I think my max is 475 on the dead lift, I need something to bust through plateau, as of right now I think I am going to take next week off from deadlift and see if hopefully I'll be stronger when I come back.
465x1
Weight felt exactly the same as it did last weak. Heavy.
Went in with a bad mood due to prior events, definitely messed with my focus. I didn't want to try 2 reps with this so I bailed.
I think my max is 475 on the dead lift, I need something to bust through plateau, as of right now I think I am going to take next week off from deadlift and see if hopefully I'll be stronger when I come back.
miked8c
New member
435 is my old PR.
I guess in hindsight asking to add 15-10 lbs. each week to the bar is a little ballsy for a veteran lifter. Its not like I was untrained coming into this program. I think I might try to go for 475 next week for a couple of singles. We will see.
Going to Canada on this Friday and spending two nights there, I will try not to drink too much and instead substitute alcohol with marijuana. This trip is with 3 of my best friends and I will not pass it up even though I know it will probably mess with my gains, this is something I need to do haha.
I guess in hindsight asking to add 15-10 lbs. each week to the bar is a little ballsy for a veteran lifter. Its not like I was untrained coming into this program. I think I might try to go for 475 next week for a couple of singles. We will see.
Going to Canada on this Friday and spending two nights there, I will try not to drink too much and instead substitute alcohol with marijuana. This trip is with 3 of my best friends and I will not pass it up even though I know it will probably mess with my gains, this is something I need to do haha.
ghettostudmuffin
New member
You'd be better off not getting into fights in the first place, but sometimes that's easier said than done.
I remember getting in a fight with a guy twice my size back in junior high and while I got the better of him I suffered a boxers fracture on my right hand.
With your strength and decent size you would be better off learning some wrestling and jui jitsu imho. I haven't been in a fight in 13 years lol. One thing I learned after breaking my hand on a guys face is that many of us don't have punchers hands. By that I mean thick wrists and flat across knuckles.
You're better off punching to the body(trust me a strong guy sluggin you in the ribs hurts) and elbowing to the face. Some guys naturally know how to use the hips and the great thing about elbows is that you actually apply more force to a smaller area if you hit close to the point of the elbow and not the forearm. I've watched pretty much every ufc there is and it blows me away how most of these fighters don't know how to throw a solid elbow. If you can whip your body in a small motion starting from the hips you can apply this in any position whether on your back or especially mounted on someone.
Anyhow, like I said it's been about 13 years since I was in a fight, but if I were to get into one tomorrow I would slam the guy to the ground and either rear naked choke or elbow his face into hamburger.
Food for thought.
I remember getting in a fight with a guy twice my size back in junior high and while I got the better of him I suffered a boxers fracture on my right hand.
With your strength and decent size you would be better off learning some wrestling and jui jitsu imho. I haven't been in a fight in 13 years lol. One thing I learned after breaking my hand on a guys face is that many of us don't have punchers hands. By that I mean thick wrists and flat across knuckles.
You're better off punching to the body(trust me a strong guy sluggin you in the ribs hurts) and elbowing to the face. Some guys naturally know how to use the hips and the great thing about elbows is that you actually apply more force to a smaller area if you hit close to the point of the elbow and not the forearm. I've watched pretty much every ufc there is and it blows me away how most of these fighters don't know how to throw a solid elbow. If you can whip your body in a small motion starting from the hips you can apply this in any position whether on your back or especially mounted on someone.
Anyhow, like I said it's been about 13 years since I was in a fight, but if I were to get into one tomorrow I would slam the guy to the ground and either rear naked choke or elbow his face into hamburger.
Food for thought.
Tblock1
New member
miked8c
New member
Speed Bench
190x8x3
CGBP
225,245,260
275x4
Was a little gassed before these, as I was supposed to hit 5 reps. This is still a great set for me.
Unfortunately I think I could have had five reps if I didn't make a mistake that is common for me whenever I am using relatively heavy weight for myself.
When I set up before the lift I subconsciously lay too close to the hooks so when I start repping I usually ding the bar off the hooks. This messes with my rhythm hard and today it forced me to move my entire body forward while I was holding the bar at the top of the rep. I think I could have had 5.... Am I making excuses? Yes.
190x8x3
CGBP
225,245,260
275x4
Was a little gassed before these, as I was supposed to hit 5 reps. This is still a great set for me.
Unfortunately I think I could have had five reps if I didn't make a mistake that is common for me whenever I am using relatively heavy weight for myself.
When I set up before the lift I subconsciously lay too close to the hooks so when I start repping I usually ding the bar off the hooks. This messes with my rhythm hard and today it forced me to move my entire body forward while I was holding the bar at the top of the rep. I think I could have had 5.... Am I making excuses? Yes.
miked8c
New member
Holy crap, got baked last night. This workout was crazy.
If any of you have smoked weed a couple of times you will be familiar with what I am referring to. You know how if you smoke within a couple of hours before bed and you go to sleep stoned you wake up with like a mental hangover. Not physically draining like a hangover from alcohol, but more of a mental cloudiness where your just not at your full alertness. Like you'll do something, and 5 minutes later you'll remember you did it but you forgot the details of how you did it.
Last night was the first time I smoked for over a year, since I got regularly drug tested this past year for school. I still had the muscle memory of how to take a solid hit from a piece and hold it in so I could take monster rips. My buddy and I packed 3 bowls in half an hour last night and I got blitzed. I went to bed an hour later.
I swear I was still baked this morning, I spent the day hoping this mental cloudiness would leave me before my workout, when I would need to concentrate completely for my max effort day. I still felt completely out of it walking into the gym, it was a terrible feeling I had already chalked the day up as a wasted workout before I even started my warm up sets.
Board Press
135
185
205
225
245
265
285
300x5
I did 290x5 about 5 weeks ago. This was awesome, I don't know how I gathered the focus to pump this out.
After this I was feeling odd so I decided to put 315 on the bar and subtract the board
Regular Bench
315x1
No idea why I did this, keep in mind this was after maxing out the board press. It was a fight but I got it.
Did some assistance and called it a day. Certainly not a wasted workout, however if I was 100% I'm sure it could have been more productive.
No more smoking for this guy.
If any of you have smoked weed a couple of times you will be familiar with what I am referring to. You know how if you smoke within a couple of hours before bed and you go to sleep stoned you wake up with like a mental hangover. Not physically draining like a hangover from alcohol, but more of a mental cloudiness where your just not at your full alertness. Like you'll do something, and 5 minutes later you'll remember you did it but you forgot the details of how you did it.
Last night was the first time I smoked for over a year, since I got regularly drug tested this past year for school. I still had the muscle memory of how to take a solid hit from a piece and hold it in so I could take monster rips. My buddy and I packed 3 bowls in half an hour last night and I got blitzed. I went to bed an hour later.
I swear I was still baked this morning, I spent the day hoping this mental cloudiness would leave me before my workout, when I would need to concentrate completely for my max effort day. I still felt completely out of it walking into the gym, it was a terrible feeling I had already chalked the day up as a wasted workout before I even started my warm up sets.
Board Press
135
185
205
225
245
265
285
300x5
I did 290x5 about 5 weeks ago. This was awesome, I don't know how I gathered the focus to pump this out.
After this I was feeling odd so I decided to put 315 on the bar and subtract the board
Regular Bench
315x1
No idea why I did this, keep in mind this was after maxing out the board press. It was a fight but I got it.
Did some assistance and called it a day. Certainly not a wasted workout, however if I was 100% I'm sure it could have been more productive.
No more smoking for this guy.
That shit happens to me almost all the time. Fucking annoying.
miked8c
New member
Yeah my tolerance is nonexistent after quitting for over a year. It would be awesome if I was lifting because I would just smoke everyday and get ridiculously high.
miked8c
New member
Deadlift
465x1
430x4
First AM workout, on 4 hours of sleep. I showed up with flip flops and did my first couple of sets leading up to 465 in them. However once I put on four plates a guy that worked at the Planet Fitness and says its not safe for me to be wearing the flip flops. He says they are too dangerous to be used for dead lifting and tells me to find shoes or leave. I grabbed the shoes from my care as I had though earlier that this would happen. I definitely felt much stronger with the flip flops.
I cant complain, I am the one who chose to go to Planet Fitness because of their 10$ membership.
465x1
430x4
First AM workout, on 4 hours of sleep. I showed up with flip flops and did my first couple of sets leading up to 465 in them. However once I put on four plates a guy that worked at the Planet Fitness and says its not safe for me to be wearing the flip flops. He says they are too dangerous to be used for dead lifting and tells me to find shoes or leave. I grabbed the shoes from my care as I had though earlier that this would happen. I definitely felt much stronger with the flip flops.
I cant complain, I am the one who chose to go to Planet Fitness because of their 10$ membership.
miked8c
New member
Squat
405x4
405x1
Really bad workout, I went to bed late last night and went in today with a bad attitude.
Alternating between lifting at 8 am and 2pm is screwing with me. From now on it will be only AM workouts.
Starting a creatine cycle next week and stopping my use of jack3d till school starts up again.
405x4
405x1
Really bad workout, I went to bed late last night and went in today with a bad attitude.
Alternating between lifting at 8 am and 2pm is screwing with me. From now on it will be only AM workouts.
Starting a creatine cycle next week and stopping my use of jack3d till school starts up again.
miked8c
New member
haha exactly.
miked8c
New member
Squat:
405x2x2
315x5
Last workout until I start my new program schedule:
4 days a week, every workout an AM workout.
I will also incorporate a 5th day which will be DBs and vanity muscles. Pecs and Bi's baby.
Some more changes:
Ordered my new shoes which should arrive in the next couple of days. 2011 Rogue Do Wins
2011 Rogue Weightlifting Shoes
Will test my deadlift max once I get the shoes and will then begin the Coan Philippi Routine.
As for supplements I will stop Jack3d for the rest of the summer as my tolerance has grown to high. I will instead start using the cell volumizer GlycerGrow. Anyone who has used this supp please share your experience.
405x2x2
315x5
Last workout until I start my new program schedule:
4 days a week, every workout an AM workout.
I will also incorporate a 5th day which will be DBs and vanity muscles. Pecs and Bi's baby.
Some more changes:
Ordered my new shoes which should arrive in the next couple of days. 2011 Rogue Do Wins
2011 Rogue Weightlifting Shoes
Will test my deadlift max once I get the shoes and will then begin the Coan Philippi Routine.
As for supplements I will stop Jack3d for the rest of the summer as my tolerance has grown to high. I will instead start using the cell volumizer GlycerGrow. Anyone who has used this supp please share your experience.
miked8c
New member
Great Day!
This is my first day without taking jack3d in over 9 months. I was not expecting much. I went in today to do a bench workout, I took a single caffeine pill, as opposed to 4 scoops of jack3d.
Bench
10x3 250 90s rest
Thats 30 reps of 250lbs in 15 minutes. Never thought I would see the day. The first couple reps were erratic, but then my body settled into a rythm and I got into a consistent bar path every set. Felt great to finally do more than one working set on my bench.
Awesome, considering I only had a single caffeine pill as my preworkout.
Is anyone familiar with the Waterbury method? How should I progress, I feel like adding even just 5 lbs would be too much too handle. Do I shorten the rest or something? Maybe buy some 1.25 plates?
This is my first day without taking jack3d in over 9 months. I was not expecting much. I went in today to do a bench workout, I took a single caffeine pill, as opposed to 4 scoops of jack3d.
Bench
10x3 250 90s rest
Thats 30 reps of 250lbs in 15 minutes. Never thought I would see the day. The first couple reps were erratic, but then my body settled into a rythm and I got into a consistent bar path every set. Felt great to finally do more than one working set on my bench.
Awesome, considering I only had a single caffeine pill as my preworkout.
Is anyone familiar with the Waterbury method? How should I progress, I feel like adding even just 5 lbs would be too much too handle. Do I shorten the rest or something? Maybe buy some 1.25 plates?
You can:
A. Decrease rest time in between sets
B. Increase the weight on all of the sets and increase the rest time in between sets (or remain the same if possible)
C. Increase the weight on some of the sets, but not all. Ie. 5x3@255 + 5x3@250 or just keep doing the 255 until you think you need to decrease, but that can be tricky sometimes.
A. Decrease rest time in between sets
B. Increase the weight on all of the sets and increase the rest time in between sets (or remain the same if possible)
C. Increase the weight on some of the sets, but not all. Ie. 5x3@255 + 5x3@250 or just keep doing the 255 until you think you need to decrease, but that can be tricky sometimes.
Yeah dude sometimes I do that when I'm not feeling great, say last week I did 4x8 w/ 150lbs then this week Im not feeling great I would do the first two or three sets at 150 again then just the last 1 or two with 155. It's still progress just smaller steps.
Also nice squatting, your legs must be getting pretty big.
Also nice squatting, your legs must be getting pretty big.
miked8c
New member
Been off jack3d for about two weeks now. Had a Bench workout today
Flat Bench
10x3x255
Still loving this setup. From set number six and up my form is so solid that I could probably trace my bar path with a ruler. This final sets are grueling but my bar movement is so consistent it is almost robotic haha.
Starting a Coan deadlift cycle next week.
Flat Bench
10x3x255
Still loving this setup. From set number six and up my form is so solid that I could probably trace my bar path with a ruler. This final sets are grueling but my bar movement is so consistent it is almost robotic haha.
Starting a Coan deadlift cycle next week.
i never thought about a relation between front squats and millitary... however, since ive been doing fronts as my main squat, my millitary has made more progress than it has in years...
miked8c
New member
If you give it a little thought, its almost too obvious.
Here is some food for thought:
If you add weight to your front squat, everything from your core up to your shoulders is becoming stronger. Your body is doing work by supporting the weight on your delts and staying in a tensed upright position through the movement. Even though you are not pushing the weight with your shoulders and triceps, they are still becoming accustomed to supporting the weight.
If you get your Front squat up it would be impossible for your Overhead Press not to follow. They are practically the same movement CNS wise, in both of them you are in the same position, and you are pushing explosively. Just because you push with your legs on the squat, and with your shoulders and arms on OHP press does not make them completely independent movements. Gains on one will translate to the other, I promise.
Here is some food for thought:
If you add weight to your front squat, everything from your core up to your shoulders is becoming stronger. Your body is doing work by supporting the weight on your delts and staying in a tensed upright position through the movement. Even though you are not pushing the weight with your shoulders and triceps, they are still becoming accustomed to supporting the weight.
If you get your Front squat up it would be impossible for your Overhead Press not to follow. They are practically the same movement CNS wise, in both of them you are in the same position, and you are pushing explosively. Just because you push with your legs on the squat, and with your shoulders and arms on OHP press does not make them completely independent movements. Gains on one will translate to the other, I promise.
Tblock1
New member
If youve ever done a hard and heavy set of military press its easy to see why front squats help. Whenever I finish a real hard set I can always feel my entire core massively untensing as soon as I finish the set and rack the weight. Front squats give the same feeling. However I hadnt really thought of that before nice catch mike
miked8c
New member
So I have not been updating this log at all for the past few weeks. Mainly because I had a very slow start at getting into a consistent routine because of all the stuff I have going on. fear not though I have been lifting. I have just been having a few less than stellar days, as that puke story I posted may indicate.
Bench day
10x3x257.5
Bought fractional plates, I am pumped. Still loving the 10x3 scheme and the improvement in form it has brought me. After I stall on it I will go to a 4x6.
Did chest press, skullcrushers and flyes to kill the workout.
Bench day
10x3x257.5
Bought fractional plates, I am pumped. Still loving the 10x3 scheme and the improvement in form it has brought me. After I stall on it I will go to a 4x6.
Did chest press, skullcrushers and flyes to kill the workout.
lweaver
New member
Nice job on the front squats, I'll have to give that a shot in the future. I hit Zerchers every few weeks but more for core work, I'll have to start switching between the two.
How much rest are you taking between sets on the 10x3 bench? I'm getting bored a frustrated with my 5x5 and hitting heavier weights added with slightly higher volume might give me what I need after I deload for a week.
How much rest are you taking between sets on the 10x3 bench? I'm getting bored a frustrated with my 5x5 and hitting heavier weights added with slightly higher volume might give me what I need after I deload for a week.
miked8c
New member
Front Squats
325x4
315x2
315x3
295x2
Trying to up the weight on these, my quads and ass are absolutely killen me right now.
Weight Dips
100x5
100x5
90x4
45x20
I use two carbingers on these to secure the chain to my belt. Well when I put on the 2 45's and the dime plate the chain barely fit. I did my sets and tried to take to unbuckle the carbinger to take off some weight. I soon realized that I wrapped it too tight and I could not unbuckle it. I started panicking, fast forwarding to how much of a scene I would make if they had to come in with a chain cutter and cut my chain off in front of the entire gym.
One of the Y workers started approaching me as he could see I was struggling. So I quickly donned the belt and did another set, trying to play it off as if I was just adjusting the chain between sets and was really not in any trouble. He kind of hovered around a different area of the gym.
I really started panicking and tried to look at how I could maneuver the plates so that I could have enough slack to unbuckle the chain. I saw if I interlocked the two 45's I could buy my self a little extra slack. I did this and it was still too tight, I lifted up the dime plate to give my self a tiny bit more slack and that barely gave me what I needed. I unbuckled it and it felt like a weight was lifted off my shoulders.
I think I need a longer chain...
325x4
315x2
315x3
295x2
Trying to up the weight on these, my quads and ass are absolutely killen me right now.
Weight Dips
100x5
100x5
90x4
45x20
I use two carbingers on these to secure the chain to my belt. Well when I put on the 2 45's and the dime plate the chain barely fit. I did my sets and tried to take to unbuckle the carbinger to take off some weight. I soon realized that I wrapped it too tight and I could not unbuckle it. I started panicking, fast forwarding to how much of a scene I would make if they had to come in with a chain cutter and cut my chain off in front of the entire gym.
One of the Y workers started approaching me as he could see I was struggling. So I quickly donned the belt and did another set, trying to play it off as if I was just adjusting the chain between sets and was really not in any trouble. He kind of hovered around a different area of the gym.
I really started panicking and tried to look at how I could maneuver the plates so that I could have enough slack to unbuckle the chain. I saw if I interlocked the two 45's I could buy my self a little extra slack. I did this and it was still too tight, I lifted up the dime plate to give my self a tiny bit more slack and that barely gave me what I needed. I unbuckled it and it felt like a weight was lifted off my shoulders.
I think I need a longer chain...
do you do any sort of assistance work? or do you literally just go in the gym and do the big lift and leave?
I often see just deads or squats listed then like above its front squats and dips... do you do any other smaller things afterwards? If so what sorts of stuff do you do on each workout?
I often see just deads or squats listed then like above its front squats and dips... do you do any other smaller things afterwards? If so what sorts of stuff do you do on each workout?
miked8c
New member
Yes I do, the reason I only record my big lift is because I feel like there is no point in logging my assistance.
Depending on how I do my core lift for the day my strength on assistance will vary day to day so without consistency I don't really feel like logging it.
Plus I didn't think you guys cared how much I DB flyed or BB rowed.
Bench 10x3
DB chest Press
DB Flye
DB Skull crushers
Deadlift
speed deadlift
SLDL
BB Rows
Lat pull downs
Good mornings
core work
Military press 3x5
Weighted dips
OH DB press
shoulder work
Front Squat
weighted pull ups
core work
I did weighted dips on my front squat day because I missed my OHP day.
Depending on how I do my core lift for the day my strength on assistance will vary day to day so without consistency I don't really feel like logging it.
Plus I didn't think you guys cared how much I DB flyed or BB rowed.
Bench 10x3
DB chest Press
DB Flye
DB Skull crushers
Deadlift
speed deadlift
SLDL
BB Rows
Lat pull downs
Good mornings
core work
Military press 3x5
Weighted dips
OH DB press
shoulder work
Front Squat
weighted pull ups
core work
I did weighted dips on my front squat day because I missed my OHP day.
miked8c
New member
Deadlift day
Deadlift:
430x1x2
Speed Deadlift:
355x6x3
Tough.
Circuit:
SLDL
BB Row
Underhand Lat Pulldown
Good Morning
Only made it through two full cycles before I had skimp out on 3rd cycle where I only completed my 3rd SLDL.
On paper I didn't not realize how much volume that cycle throws at you in such a short amount of time, after 7 sets of deadlifts. By the end I could not even do BB Rows because I could not stabilize the weight with my back. Never done a circuit where every movement was a compound with semi heavy weight.(aside late pulldown).
Deadlift:
430x1x2
Speed Deadlift:
355x6x3
Tough.
Circuit:
SLDL
BB Row
Underhand Lat Pulldown
Good Morning
Only made it through two full cycles before I had skimp out on 3rd cycle where I only completed my 3rd SLDL.
On paper I didn't not realize how much volume that cycle throws at you in such a short amount of time, after 7 sets of deadlifts. By the end I could not even do BB Rows because I could not stabilize the weight with my back. Never done a circuit where every movement was a compound with semi heavy weight.(aside late pulldown).
miked8c
New member
Thursday Morning
Bench 260x10x3
Still keep the rest under 90 seconds. soreness the next day was incredible.
DB Chest Press
75x2x10
65x2x10
Today:
Miltary Press
155x2x5
145x1x5
140x1x4
Felt awesome doing these for the first time since I can't remember when. Did not lose to much strength I can definitely make some awesome gains on this
Weighted Dips
80x8
70x2x8
55x10
BWx10(lolz)
Going to go for the higher reps instead of the higher weight. I can't fit enough plates to go over 90lbs. on this.
Bench 260x10x3
Still keep the rest under 90 seconds. soreness the next day was incredible.
DB Chest Press
75x2x10
65x2x10
Today:
Miltary Press
155x2x5
145x1x5
140x1x4
Felt awesome doing these for the first time since I can't remember when. Did not lose to much strength I can definitely make some awesome gains on this
Weighted Dips
80x8
70x2x8
55x10
BWx10(lolz)
Going to go for the higher reps instead of the higher weight. I can't fit enough plates to go over 90lbs. on this.
Tblock1
New member
so wait you are purposely keeping the rest under 90 seconds for the 10x3? I dont really see a benefit for doing that. on sets geared for strength you usually want to take as much rest as possible.
Also I'm happy to see that the one lift I got you on is military press right now haha!
Also I'm happy to see that the one lift I got you on is military press right now haha!
miked8c
New member
"In reference to the recommended rest periods, here’s what you should do. Try the 10 x 3 method with a compound exercise and utilize 60 second rest periods with a 5-6RM load. If your strength begins to drop off (i.e. you can’t perform all three reps) by the tenth set, increase the rest period by 30 seconds the next time you perform the workout (90 seconds)."
That is from the article, it recommends 60-120 seconds I guess the main reason is that it gives you room for error. If you get to your last few sets and you don't think you got it in you to finish you can push your rest back to compensate for fatigue.
However if you gave yourself unlimited rest like you suggest, you would not achieve muscular fatigue with the load you are supposed to use.
I could do 20 sets of 260 if I had 4 minutes between every set, but that would be counterproductive.
As for the Military Press, I think we know how it usually goes with you, I, and pressing movements.
Its only a matter of time before my newbie gains take me above 160x6, enjoy it while you can.
Cato, what do you mean exactly by take it slow? Should I be micro load with my 1.25 lbs plates? Or should I increase by 5lbs. instead. I just don't want to start to heavy and burn out before I can make solid gains.
That is from the article, it recommends 60-120 seconds I guess the main reason is that it gives you room for error. If you get to your last few sets and you don't think you got it in you to finish you can push your rest back to compensate for fatigue.
However if you gave yourself unlimited rest like you suggest, you would not achieve muscular fatigue with the load you are supposed to use.
I could do 20 sets of 260 if I had 4 minutes between every set, but that would be counterproductive.
As for the Military Press, I think we know how it usually goes with you, I, and pressing movements.
Its only a matter of time before my newbie gains take me above 160x6, enjoy it while you can.
Cato, what do you mean exactly by take it slow? Should I be micro load with my 1.25 lbs plates? Or should I increase by 5lbs. instead. I just don't want to start to heavy and burn out before I can make solid gains.
Tblock1
New member
haha god damnit thats the truth. I just really need to stick to a good routine because otherwise I miss workouts and get off course
Also I really need to put on some size to get back to strength. 6'1 185 is just a little slim to get stronger
I will enjoy my greater pressing strength for a bit though
Nah, I'd say you don't need to microload at this point; 5 lbs should be good. Down the line when you plateau that would probably be useful though. I just meant don't go jumping 10-15 lbs per week or something just because it feels light.
I'm sure you already knew that but I know the desire can be great when the weight feels light, so just offering a reminder, lol.
Like Mike said, the main proponent of that routine (or training technique, whatever you want to call it) gives a time range of 60-120 for the sets. By choosing a time in the middle (ie 90), he's got multiple progression options, if necessary. Given that there are so many sets being performed, fatigue, and therefore rest period, becomes more and more of a factor. Holding the rest time at roughly the same time between every set allows you to see whether you are actually progressing.
Otherwise you can run into a scenario like the following:
Week 1: You complete 10x3 at 250 lbs, taking 60 seconds in between sets.
Week 2: You complete 10x3 at 255 lbs, taking 90 seconds in between sets.
Week 3: You complete 10x3 at 260 lbs, taking 120 seconds in between sets.
Is this progress? Maybe, maybe not. Maybe you could've done week 3's workload on week 1; maybe not.
In contrast, holding the time roughly steady better allows you to control and monitor progress, since any increase in weight now means you are definitely stronger.
Mike more or less already said all this, just unpacking it a bit.
Edit: Btw, I answered your question about your military press on the last page, if you otherwise miss/missed it.
Been thinking of incorporating some version of coan-phillipi into my training, but I don't want to stop squatting 2x a week. Seems like an iffy proposition to try and do that, cause I hear the routine pretty much torches the lower back. My sense is that I would have to remove most (if not all) of the assistance work, if I was going to do it like that. Even then it might be too ridiculous.
I'm definitely interested in hearing about your experience with it, while front squatting heavy once a week (if I recall correctly that's what you're doing right now).
miked8c
New member
I'll keep you posted Cato.
Right now I front squat on Mondays and DL on Fridays(give myself 4 days between a leg day and my DL workout). I don't do any lower body assistance for my front squats and instead go straight into weighted pull ups after squatting. This is fine because I am mainly squatting for overall strength and could give two sh**s about quad development.
However today I am going in to do front squat and my back is still sore from my DL workout 3 days ago. Possibly because I got drunk the night of my DL workout and only really got 2 full nights of recovery in rather than three.
Regardless I'll let you know how the Coan works out.
Right now I front squat on Mondays and DL on Fridays(give myself 4 days between a leg day and my DL workout). I don't do any lower body assistance for my front squats and instead go straight into weighted pull ups after squatting. This is fine because I am mainly squatting for overall strength and could give two sh**s about quad development.
However today I am going in to do front squat and my back is still sore from my DL workout 3 days ago. Possibly because I got drunk the night of my DL workout and only really got 2 full nights of recovery in rather than three.
Regardless I'll let you know how the Coan works out.
miked8c
New member
Bench
95x3
135x3
185x3
225x3
262.5x10x3
Funny little story, no big confrontation ending so don't set your standards to high.
So I go to the Y, its a couple of towns over from me, its clientele is mainly old men, milfs, and teenage punks. Today was a bench workout so I got into the weightlifting area and threw on some quarters for my first warm up set. After this set I get up and kind of check out the lay of the land, who's in the gym today? any hot girls? That sort of stuff.
There is this kid I see every few times I workout, he always wears a sleeveless basketball jersey. He's a prettyboy, probably 6 foot, maybe 6'1, I think about 20 yo. So about 3 inches taller than I. Probably weighs about 215, pretty decent sized kid, big arms decent sized upper body. Loves his beach muscles, likes to look good when he lifts.
Now compared to me, about 5'9 200lbs, wearing my velcro weightlifting shoes, long ass socks that are raised to just under my knee, yellow Billabong T-shirt, and scruffy ass neckbeard. Polar opposites.
As I start putting up more weight on my warm up sets, this kid starts watching me, he can tell he is no longer the center of attention in the gym.
So he gets off his cable crossovers and hops onto a bench. In this gym there are four benches, he hops onto the one that is directly opposite of mine. So we are essentially facing each other whenever we are not laying onto the bench doing a set. I finish my last warm up set and put on the plates of my working weight. As you can tell by my listed weights I use smaller increments for micro loading. 262.5 is, 2 45's, 10,5,2.5,and finally a 1.25. Basically a pyramid hanging off the bar.
Once I put on the weight that I will be using for the next ten sets I leave to take a piss before I begin my workout. I get into the Locker room and remember why I hate the Y. There are naked dudes walking a less than 1 mph all over the place, it takes me a full 30 seconds to walk across the locker room to reach the urinals. When I finally complete my journey I am forced to use a urinal right next to some dude who has Downes Syndrome and is pissing with his pants all the way down and his ass hanging out.
Anyways I get back to the weight room and the kid has 265 loaded up on the bar, 2.5 lbs. more than me, whoopdeedoo. I get under the bar and blast out my first set of 3 like I was benching the bar, I check the time on the clock because in 70 seconds I need to do my next set.
The kid, not to be outdone, gets under the bar and unracks it. So far so good... than he begins to lower the bar... and then pushes it back up once it gets to about 8 inches above his chest. He does 4 of these, "extensions", and then racks the bar.
I do my second set of 262. I sit up and watch him take off the two tens and put on a 25, 275. I do my third set. I finish it and he is still sitting there prepping himself. He does a set of 4 "reps" with this weight, I'm talking a ROM of about 6 inches. He then watches me do my fourth set( of a real ROM) and realizes that I have done twice the number of sets that he has done with better form making it look easy. I can tell he is a little pissed, he gets under 275 for his 2nd set with that weight.
Unracks the bar and lowers it, and lowers it, and lowers it. He actually touched his chest! Now for the eccentric portion of the lift. Oh wait, the bar didn't even budge of his chest.
I hop of my bench and run over grabbing the bar and spotting him to get it off his chest. He goes "Thanks man", unracks his crap and goes back to the cable crossover.
On my 10th set I ask him to spot me, he says "Let me finish this first". I go to the bench and wait while he does 5 reps that accomplished nothing other than stall him from spotting me. He then spots me on my last spot which I knew I would need absolutely no help on, I blast it out and say thanks.
End of story.
95x3
135x3
185x3
225x3
262.5x10x3
Funny little story, no big confrontation ending so don't set your standards to high.
So I go to the Y, its a couple of towns over from me, its clientele is mainly old men, milfs, and teenage punks. Today was a bench workout so I got into the weightlifting area and threw on some quarters for my first warm up set. After this set I get up and kind of check out the lay of the land, who's in the gym today? any hot girls? That sort of stuff.
There is this kid I see every few times I workout, he always wears a sleeveless basketball jersey. He's a prettyboy, probably 6 foot, maybe 6'1, I think about 20 yo. So about 3 inches taller than I. Probably weighs about 215, pretty decent sized kid, big arms decent sized upper body. Loves his beach muscles, likes to look good when he lifts.
Now compared to me, about 5'9 200lbs, wearing my velcro weightlifting shoes, long ass socks that are raised to just under my knee, yellow Billabong T-shirt, and scruffy ass neckbeard. Polar opposites.
As I start putting up more weight on my warm up sets, this kid starts watching me, he can tell he is no longer the center of attention in the gym.
So he gets off his cable crossovers and hops onto a bench. In this gym there are four benches, he hops onto the one that is directly opposite of mine. So we are essentially facing each other whenever we are not laying onto the bench doing a set. I finish my last warm up set and put on the plates of my working weight. As you can tell by my listed weights I use smaller increments for micro loading. 262.5 is, 2 45's, 10,5,2.5,and finally a 1.25. Basically a pyramid hanging off the bar.
Once I put on the weight that I will be using for the next ten sets I leave to take a piss before I begin my workout. I get into the Locker room and remember why I hate the Y. There are naked dudes walking a less than 1 mph all over the place, it takes me a full 30 seconds to walk across the locker room to reach the urinals. When I finally complete my journey I am forced to use a urinal right next to some dude who has Downes Syndrome and is pissing with his pants all the way down and his ass hanging out.
Anyways I get back to the weight room and the kid has 265 loaded up on the bar, 2.5 lbs. more than me, whoopdeedoo. I get under the bar and blast out my first set of 3 like I was benching the bar, I check the time on the clock because in 70 seconds I need to do my next set.
The kid, not to be outdone, gets under the bar and unracks it. So far so good... than he begins to lower the bar... and then pushes it back up once it gets to about 8 inches above his chest. He does 4 of these, "extensions", and then racks the bar.
I do my second set of 262. I sit up and watch him take off the two tens and put on a 25, 275. I do my third set. I finish it and he is still sitting there prepping himself. He does a set of 4 "reps" with this weight, I'm talking a ROM of about 6 inches. He then watches me do my fourth set( of a real ROM) and realizes that I have done twice the number of sets that he has done with better form making it look easy. I can tell he is a little pissed, he gets under 275 for his 2nd set with that weight.
Unracks the bar and lowers it, and lowers it, and lowers it. He actually touched his chest! Now for the eccentric portion of the lift. Oh wait, the bar didn't even budge of his chest.
I hop of my bench and run over grabbing the bar and spotting him to get it off his chest. He goes "Thanks man", unracks his crap and goes back to the cable crossover.
On my 10th set I ask him to spot me, he says "Let me finish this first". I go to the bench and wait while he does 5 reps that accomplished nothing other than stall him from spotting me. He then spots me on my last spot which I knew I would need absolutely no help on, I blast it out and say thanks.
End of story.
Haha.. Situations like those always give you that satisfied feeling. Always risky asking for a spot from somehow who does exercises with 1/4 or 1/2 range of movement...lol. In their mind, even if the spotter is doing half the work, it's probably still a "good rep."
Out of curiosity (and totally unrelated to that), when you've done you're dynamic benching in the past, about how long of a pause did you use at the bottom?
Out of curiosity (and totally unrelated to that), when you've done you're dynamic benching in the past, about how long of a pause did you use at the bottom?
miked8c
New member
First off, I was doing 262.5 for 10x3. Not 275.
And Cato, I would not exactly call what I am doing dynamic benching. I thought dynamic bench was more like 60% of your max and you did it purely for speed. When I did that my sets were more like 4 seconds, now with the heavier weight my sets take almost 9 seconds.
To answer your question I have never done a bench routine where I paused at the bottom of the rep.
Just so you know, I have been having some upper back issues. Its whatever muscle that is located on my lefts shoulder blade. I think all this back volume is catching up to me.
I am going to have to halt the Coan/Phillipi routine and restart it in a few weeks when school starts back up. This way I will be boozing less, eating more and have more time to dedicate towards lifting and recovery.
For my deadlift day I will instead be doing a 3x3-5 with whatever weight feels right. Probably working around the 440's
And Cato, I would not exactly call what I am doing dynamic benching. I thought dynamic bench was more like 60% of your max and you did it purely for speed. When I did that my sets were more like 4 seconds, now with the heavier weight my sets take almost 9 seconds.
To answer your question I have never done a bench routine where I paused at the bottom of the rep.
Just so you know, I have been having some upper back issues. Its whatever muscle that is located on my lefts shoulder blade. I think all this back volume is catching up to me.
I am going to have to halt the Coan/Phillipi routine and restart it in a few weeks when school starts back up. This way I will be boozing less, eating more and have more time to dedicate towards lifting and recovery.
For my deadlift day I will instead be doing a 3x3-5 with whatever weight feels right. Probably working around the 440's
Nah I know you aren't doing dynamic benching right now; what you're saying here is correct.
I was just curious about your technique when you were doing dynamic benching on the dave tate program etc. But yeah, you answered my question.
miked8c
New member
Ok gotcha. On that dynamic bench there was no pausing at the bottom, touch the chest and explode.
Lmao this was the funniest part
miked8c
New member
lweaver
New member
You can put your time into the RTC work but generally face-pulls, serratus push-ups and overhead shrugs will take care of what you need as far as stabilization.
It's pretty likely that you're experiencing some shoulder impingement with overhead because your humerus is beginning to impinge the rotator cuff, most likely secondary to a muscle imbalance betwee your upward scapular rotators and your downward scapular rotators. You likely have strong downward rotators (rhomboids, lats, pec major, pec minor, levator scapulae) with weaker upward rotators (middle and lower traps, serratus anterior) which is limiting normal posterior tilt of the scapula with humeral elevation.
The cool thing is you can go ahead and progress those three lifts just like any other and your shoulder will thank you. Add pec minor stretching in a doorway 2-3x a day as well and you should see some improvements.
It's pretty likely that you're experiencing some shoulder impingement with overhead because your humerus is beginning to impinge the rotator cuff, most likely secondary to a muscle imbalance betwee your upward scapular rotators and your downward scapular rotators. You likely have strong downward rotators (rhomboids, lats, pec major, pec minor, levator scapulae) with weaker upward rotators (middle and lower traps, serratus anterior) which is limiting normal posterior tilt of the scapula with humeral elevation.
The cool thing is you can go ahead and progress those three lifts just like any other and your shoulder will thank you. Add pec minor stretching in a doorway 2-3x a day as well and you should see some improvements.
miked8c
New member
Switched from Front squats back to conventional squats today:
Squat
135x3
185x3
225x3
275x3
315x3
365x3
405x5
405x1(gassed)
315x7
275x6
Put on the song "Bring me to Life" by evanescense and got under 405.
This was one of the best sets of my life, it was a 20-30 second set of pure heaven. Each rep had excellent form and tempo, the last one was truly a grinder but I did not let my form be compromised.
Once again Front Squats have helped me bust through yet another plateau.
Squat
135x3
185x3
225x3
275x3
315x3
365x3
405x5
405x1(gassed)
315x7
275x6
Put on the song "Bring me to Life" by evanescense and got under 405.
This was one of the best sets of my life, it was a 20-30 second set of pure heaven. Each rep had excellent form and tempo, the last one was truly a grinder but I did not let my form be compromised.
Once again Front Squats have helped me bust through yet another plateau.
miked8c
New member
IF you go heavy on front squats they will really help your core support the weight on back squats. Which will carry over to you being able to take heavier weight deeper into the hole without losing your tightness.
The difference after doing front squats and switching to back is obvious.
Similar threads
