Wednesday, May 30, 2018

Press+ Tuesday: Getting Heavy

THE TWO main negatives to last night's press session were 1. my fucking right elbow refuses to incline press now, just generally, and 2. I need to pay more attention to stuff like asking for spotters. I jumped straight into my first money set on bench, and it wasn't till the second rep that I realised I should have done this and actually freaked myself out enough to re-rack the bar instead of finishing the triple. Stupid. So I took a minute, then recruited Yianni and Ben to spot my next two sets. The very last rep was a grind, but I got it, so happy enough about this. Due to the missed rep, it wasn't a legit technical PR though.

What's gonna be real fun is the paused doubles of 150 I have programmed for next week... and strict overhead-pressing a 110 kilo axle for triples.

The gym was practically empty. Towards the end of the night I noticed Ben in the corner messing around with the Stand or Submit competition log, so I asked him if he wanted some pointers. "Sure," he said. 60 seconds, and he was clean-pressing with almost perfect technique.

It's not rocket science, but it is a skill, and hugely satisfying for me each time I share it with someone new.

PRESS+ Tuesday May 29th
stretch
Axle OHP (strict):
40 kg x 10
65 kg x 5
85 kg x 3
100 kg x 4 x 4 PR
Bench press (paused):
60 kg x 5
100 kg x 3
120 kg x 1
140 kg x 2, 3, 3
Incline BB press:
75 kg x 5
Triceps pushdowns:
full stack x 4 x 15
super-set w/DB front raises (p/h):
12.5 kg x 4 x 10
HS chest press (p/h):
40 kg x 3 x 10
35 kg x 10
super-set w/HS bicep curls (l&r):
15 kg x 4 x 10
cardio:
assault bike 5 minutes @ +50 rpm

Saturday, May 26, 2018

Events Saturday: The Rest of the Pull

I AM really happy about the fact that Thursday's hamstring 'pop' now feels like it was just a minor strain. I am walking and putting all my weight on it already. Kneeling feels a little weak, and full extension under load is also weak. But if it was something serious it wouldn't feel this good two days later. And so today I made sure I finished Thursday night's pull session.


The experience has reinforced something that needs addressing, namely my hamstring strength. I actually had a bit of a chat about it with Honeyburst during today's clinic. Because I don't squat regularly anymore and I also don't do any hamstring or glute-specific exercises in my weekly training, my lower body strength is not balanced.


And, yes, our newest member already has a handle. Chris' surname is Honeybun and he looks a whole lot like WSM athlete Robert Oberst. The nickname Honeyburst was an obvious one, and maybe the cleverest so far if I do say so myself.


The highlight of the day was those Hammer Strength leg extensions. Why? Coz, while I did them, I watched the Behemoth instruct Honeyburst in the log clean-press.


This was Chris' first proper session with this apparatus. I have programmed a fair amount of axle - both clean-press and strict overhead - for him since he joined the crew just about three weeks ago, and since Mick was already doing log today I figured it would be an opportune time for our newest member to try it out.


The Behemoth proved to be an excellent instructor. His technique was textbook, though I did have them clean from a little higher than normal to account for the mobility issues they both suffer from, to varying degrees. But with his help, in a few minutes Honeyburst was clean-pressing like he'd been doing it for months.


I've said it before; it is moments like this that I enjoy the most. This is how a winning team comes together.


The Rest of PULL+ Saturday May 26th
stretch
Meadows rows (l&r):
52.5 kg x 10
50 kg x 10
47.5 kg x 10
HS rows (p/h):
52.5 kg x 10
50 kg x 10
47.5 kg x 10
HS leg extensions (p/l):
10 kg x 3 x 15
Seated row machine (underhand):
full stack x 2 x 15
*scrapped 3rd set due to right bicep tendon issue
Face-pulls:
plate 11 x 3 x 20
super-set w/DB side raises (p/h):
12.5 kg x 3 x 10
10 kg x 10
Cardio:
assault bike 5 mins @ +50 rpm

Thursday, May 24, 2018

Pull+ Thursday: Pop Goes the Hamstring! (285kg x 3x3)

I WRITE my own programs, so I have only myself to blame. After the third triple of 285 I actually contemplated canning the last set and getting on with the rest of the routine. But the program called for a fourth and I was feeling strong. The enforced down time had reinvigorated me and I felt like I could and should finish up my money sets.


The really ironic thing is how my greatest concern just before I began the last triple was that I not fail a rep (and I have written on this subject in the past). I didn't give the slightest consideration to my hamstrings; they felt fine. I'd swapped to straps after the first set to ensure my grip wasn't a liability... I was wearing my belt a little higher to keep Quaid tucked in tight, but breathing wasn't a major issue as triples aren't exactly cardio.


Good to go, I thought. My right hamstring popped as soon as the bar left the platform. Right now it feels like a strain or a minor tear, so nothing serious. I'm more pissed off than anything really. This is another setback to my training.


PULL+ Thursday May 24th
stretch
Deadlifts:
75 kg x 10
125 kg x 5
175 kg x 3
225 kg x 1
255 kg x 1
285 kg x 3 x 3 PR

Tuesday, May 22, 2018

Press+ Tuesday: Back



THINGS have not been going as planned. I was sick for reasons I don't care to relive just now, and missed over a week of training. I was already behind. But it feels like the down time actually did me some good. I am feeling strong and looking forward to pulling 285 for more reps than I've ever done before on Thursday night.


Tonight I did more reps than I've ever done with a 90 kilo axle, and almost as many reps as I've ever done with a 130 kilo bench. My best was 13, touch and go, so not a fair comparison with tonight's presses, which were properly paused and periodised.


I have found that the issue with my right elbow refuses to go away, so I've swapped back to barbell incline press over dumbbell, which aggravated it the most. This did leave me with less power than anticipated, so I lowered the weight a bit on Hammer Strength press to complete the required reps.


And cardio. I don't do enough cardio, coz it's soooo boring. But I need to. The older and heavier I get, the more important it becomes.


PRESS+ Tuesday 22nd May
stretch
Axle OHP (strict):
40 kg x 10
65 kg x 4
90 kg x 4 x 5 PR
Bench press (paused):
60 kg x 5
100 kg x 3
130 kg x 4 x 3 TPR
Incline B.B. press:
(swapped back due to R elbow issue)
60 kg x 10
75 kg x 10
90 kg x 9
Triceps pushdowns:
Full stack x 4 x 15
Super-set w/DB front raises (p/h):
12.5 kg x 4 x 10
HS chest press (p/h):
40 kg x 2 x 10
35 kg x 2 x 10
Super-set w/HS bi curls (l&r):
15 kg x 4 x 10
Cardio:
Assault bike 5 mins @ +50 rpm

Tuesday, May 8, 2018

Pull+ Tuesday: 275 kilos x 4 x 4

THIS amount of volume, at this weight, is a lot more than I've ever done before. I know I have said this already but it continues to surprise and excite me to look back on my previous numbers with the knowledge that I'm going to finally break my 1RM record of 340 if I can just keep this routine on track and keep hitting the mark.


The first set of 275, and all the sets prior, I performed without a belt. After the single of 225 I did briefly contemplate trying 255 double overhand but decided against it. I needed to keep focussed on what I was doing. I am pretty confident I'd get 240... maybe more.


On the third rep of my first money set, I didn't properly reposition the bar before the pull. I paid for it with what felt like a mild lumbar strain as I wrenched it back to my shins on the way up. Not serious enough to deter me from finishing them.


During the Hammer Strength seated rows, though, a familiar irritation developed in my right forearm. It felt very much like a distally strained bicep tendon. Since I've been down that road, and this was now warning two for the session, I decided to finish up after just a couple of sets.


PULL+ Tuesday May 8th
stretch
Deadlifts:
75 kg x 10
125 kg x 5
175 kg x 3
225 kg x 1
255 kg x 1
275 kg x 4 x 4 PR
Meadows rows (l&r):
52.5 kg x 3 x 10
HS seated rows (p/h):
52.5 kg x 2 x 10

Friday, May 4, 2018

Press+ Thursday: Better Late Than Never

SOME disappointments and setbacks have messed with me this week, but I finally made it in tonight for a long-overdue press session. My right elbow continues to bother me, so I lowered the weight on DB incline presses, which aggravates it the most. Still managed to hit some personal records on bench and axle press.

PRESS+ Thursday May 3rd
stretch
Axle OHP (strict):
40 kg x 10
65 kg x 3
80 kg x 4 x 6 PR
Bench press (paused):
60 kg x 5
90 kg x 3
120 kg x 4 x 4 TPR
45 degree Incline DB press (p/h):
15 kg x 10
20 kg x 10
25 kg x 10
Triceps pushdowns:
full stack x 20, 20, 15, 10
super-set w/DB front raises (p/h):
12.5 kg x 4 x 10
HS chest press (p/h):
40 kg x 4 x 10
super-set w/HS bicep curls (l&r):
20 kg x 10
15 kg x 3 x 10