Upper extras

[Wilhelm]

Wilhelm,

Do you think dips do anything for you that Skull crushers don't do when it comes to improving Bench press?
I ask because one of the few injuries I've ever gotten lifting has been from dips. I tried dips the other day for the first time in years and was surprised and happy to find I could do 5, full ROM, at rpe 7ish.

I also ask because whatever you're doing for your bench is working.

Can't really answer that (skullcrushers)
But i had to lay off dips for a wek and a half b/c of a rotator thing (not dip related)
Just wanted to be safe.
But i did start out 20lbs lighter after my meet.
Pre meet i was up to 90lbs on dips for 5 sets of 3, (my double progression goes up to 5X5 before adding weight and dropping reps)
In any case, i was up to 5,5,4,4,4 with 70lbs before lauing off, and i really noticed it on my heavy singles for bench.
Since my bench program is low volume, low frequency, i think the dips play an even more important role in the overall package.

I re-started dips cautiously, and am up to +70X 4,3,3,3,3 as of just now.
Looking forward to progressing dips the rest of the year up to my anticipated November meet.

[Wilhelm]

Started back in post meet 20lbs lower than where i left off.

Sat 4-9-22
Dips
+70X 4,4,4,4,3
PU
BWx 4,4,4,4,3

Sun 4-10-22
Dips
+70X 4,4,4,4,4
PU
BWx 4,4,4,4,4

Mon 4-11-22
Dips
+70X 5,4,4,4,4
PU
BWx 5,4,4,4,4

Thur 4-14-22
Dips
+70X 5,5,4,4,4

Laid off dips 1.5 weeks b/c non dip related rotator tweak
Started back with +70lbs, but lower reps

Sat 4-23-22
Dips
+70X 2,2,2,2,2

Sun 4-24-22
Dips
+70X 3,2,2,2,2

Mon 4-25-22
Dips
+70X 3,3,2,2,2

Thur 4-28-22
Dips
+70X 3,3,3,2,2

Sat 4-30-22
Dips
+70X 3,3,3,3,2

Sun 5-1-22
Dips
+70X 3,3,3,3,3

Tue 5-3-22
Dips
+70X 4,3,3,3,3

[Wilhelm]

Thur 5-5-22
Dips
+70X4,4,3,3,3

Sat 5-7-22
Dips
+70X 4,4,4,3,3

Sun 5-8-22
Dips
+70X 4,4,4,4,3

Thur 5-12-22
Dips
+70X 4,4,4,4,4

Sat 5-14-22
Dips
+70X 5,4,4,4,4

Sun 5-15-22
Dips
+70X 5,5,4,4,4

Mon 5-16-22
Dips
+70X 5,5,5,4,4

Thur 5-19-22
Dips
+70X 5,5,5,5,4

Sun 5-22-22
Dips
+70X 5,5,5,5,5

[Wilhelm]

So i noticed i did not fill in when i went up to +90lbs starting Feb. 24 2022
Ran that up to +90X 3,3,3,3,3 by March 8 2022, then laid off for the March 26 meet.
In any case, started back in (as shown) with +70lbs after that meet.
I'm also 10lbs heavier bodyweight now, so i guess that figures in a little.
*I also missed logging two days in the previous 80lb progression. Ran that to 5X5 before bumping up to +90.

Mon 5-23-22
Dips
+80X 1,1,1,1,1

Thur 5-26 -22
Dips
+80X 2,1,1,1,1

Sat 5-28-22
Dips
+80X 2,2,1,1,1

Sun 5-29-22
Dips
+80X 2,2,2,1,1

Mon 5-30-22
Dips
+80X 2,2,2,2,1

Thur 6-2-22
Dips
+80X 2,2,2,2,2

Sat 6-4-22
Dips
+80X 3,2,2,2,2

Sun 6-5-22
Dips
+80X 3,3,2,2,2

Mon 6-6-22
Dips
+80X 3,3,3,2,2

Thur 6-9-22
Dips
+80X 3,3,3,3,2

Sat 6-11-22
Dips
+80X 3,3,3,3,3

Mon 6-13-22
Dips
+80X 4,3,3,3,3

[Wilhelm]

Tue 6-14-22
Dips
+80X 4,4,3,3,3

Thur 6-16-22
Dips
+80X 4,4,4,3,3

After this i laid of dips for a week to allow my left shoulder to rest. (previous post)
Frequency had been high, and volume climbing along with weight.
Moving forward with a singles to triples progression, and so far it's going well.
Moving to just 3 times a week as well.
As mentioned last post, i'll see about adding a 6th set after i reach 5 triples with a weight.

Tue 6-23-22
Dips
+90X 1,1,1,1,1

Sat 6-25-22
Dips
+90X 2,1,1,1,1

Mon 6-27-22
Dips
+90X 2,2,1,1,1

[Wilhelm]

Thur 6-30-22
Dips
+90X 2,2,2,1,1

Another spacer
Shoulders feeling better.
Just lowering frequency going forward.
2 to 3 times a week, with Thur, Sat, Mon being what i'm aiming for

Thur 7-7-22
Dips
+90X 2,2,2,2,1

Sat 7-9-22
Dips
+90X 2,2,2,2,2

Mon 7-11-22
Dips
+90X 3,2,2,2,2

[Wilhelm]

Thur 7-14-22
Dips
+90X 3,3,2,2,2

Got covid
2 weeks no dips.
Only missed one main lift session, and that was squats from post covid vertigo.
But after doing main lifts with fever and muscle ache, dips weren't on my menu.

Starting back in still with 90lbs on the dip belt, but dropping to singles to begin the progresion again.

Thur 7-28-22
Dips
+90X 1,1,1,1,1

Sat 7-30-22
Dips
+90X 2,1,1,1,1

Mon 8-1-22
Dips
+90X 2,2,1,1,1

[Wilhelm]

Thur 7-14-22
Dips
+90X 3,3,2,2,2

Got covid
2 weeks no dips.
Only missed one main lift session, and that was squats from post covid vertigo.
But after doing main lifts with fever and muscle ache, dips weren't on my menu.

Starting back in still with 90lbs on the dip belt, but dropping to singles to begin the progresion again.

Thur 7-28-22
Dips
+90X 1,1,1,1,1

Sat 7-30-22
Dips
+90X 2,1,1,1,1

Mon 8-1-22
Dips
+90X 2,2,1,1,1

Carried on from here at Aug 1 with the +90lbs dips until the 8th.
Started noticing some shoulder pain, not bad, but stopped dips for a while.
Tweaked my back Aug 19th, and started back in with higher rep bodyweight dips Aug 27th.
I'm sticking with bodyweight to see if i can just get hypertrophy and avoid the joint issue.
I've changed my heavy/light bench program to heavy/medium, so that should cover some of the strength work of the weighted dips.


Made a start back in with pullups, but those got derailed because of a sore wrist.
Honestly probably mostly from mouse usage.
I've dealt with that by making some changes, but have yet to get the ball rolling with pullups yet.

Catching up the log -

Thur 8-4-22
Dips
+90X 2,2,2,1,1

Mon 8-8-22
Dips
+90X 2,2,2,2,1

Thur 8-11-22
Dips
+90X 2,2,2,2 - Joint pain on 4th double

**
Sat 8-27-22
Dips
BW X 10,10,10

Tue 8-30-22
Dips
BW X 10,10,10

Thur 9-1-22
Dips
BW X 10,10,10

Sat 9-3-22
Dips
BW X 10,10,10

Sun 9-4-22
Dips
BW X 10,10,10

Thur 9-8-22
Dips
BW X 10,10,10

Sat 9-10-22
Dips
BW X 10,10,10

Sun 9-11-22
Dips
BW X 10,10,10

Tue 9-13-22
Dips
BW X 10,10,10

Sat 9-17-22
Dips
BW X 10,10,10

Sun 9-18-22
Dips
BW X 10,10,10

Mon 9-19-22
Dips
BW X 10,10,10

Sat 9-24-22
Dips
BW X 10,10,10

Sun 9-25-22
Dips
BW X 10,10,10

Sat 10-1-22
Dips
BW X 10,10,10

Sun 10-2-22
Dips
BW X 11,10,10

Mon 10-3-22
Dips
BW X 11,11,11

Now that i bench medium on Thursdays, and heavy on Saturdays, i'm doing dips Saturday (after heavy bench) Sunday, Monday, and Tuesday.
At least three of those days, and four ideally.
Bench and dips Thursday had a noticable impact on heavy bench Saturday.

[Wilhelm]

Tue 10-4-22
Dips
BW X 11,11,11

Sat 10-8-22
Dips
BW X 12,11,11

Sun 10-9-22
Dips
BW X 12,12,11

Mon 10-10-22
Dips
BW X 12,12,12

Tue 10-11-22
Dips
BW X 12,12,12

Probably stick with 12s all 4 days next week (Sat-Tue)
And start adding one rep to a set per day after that.

These are not too hard and not too easy.
Easy on the joints and i think good for hypertrophy purposes.
Sustainable through the winter and up to my March meet is the idea.
Switching light bench day to medium should cover more of the strength aspect weighted dips were serving for.

[Wilhelm]

Sat 10-15-22
Dips
BW X 12,12,12

Sun 10-16-22
Dips
BW X 12,12,12

Mon 10-17-22
Dips
BW X 12,12,12
Pullups
3X3

Tue 10-18-22
Dips
BW X 12,12,12
Pullups
3X3

[Wilhelm]

Sat 10-22-22
Dips
BW X 12,12,12
Pullups
3X3

Sun 10-23-22
Dips
BW X 13,12,12
Pullups
3X3

Mon 10-24-22
Dips
BW X 13,13,12
Pullups
3X3

Tue 10-25-22
Dips
BW X 13,13,13
Pullups
3X3

[Wilhelm]

Sat 10-29-22
Dips
BW X 13,13,13
Pullups
3X3

Sun 10-30-22
Dips
BW X 13,13,13
Pullups
3X3

Mon 10-31-22
Dips
BW X 13,13,13
Pullups
3X3

Tue 11-1-22
Dips
BW X 13,13,13
Pullups
3X3

[Wilhelm]

Sat 11-5-22
Dips
BW X 13,13,13
Pullups
3X3

Sun 11-6-22
Dips
BW X 13,13,13
Pullups
3X3

Mon 11-7-22
Dips
BW X 13,13,13
Pullups
3X3

Tue 11-8-22
Dips
BW X 13,13,13
Pullups
4,4,4

Bumped pullups 1 rep each set as of today.
Shoulders feeling good.
Just going to take it slow as a matter of course now.

[Wilhelm]

Sat 11-12-22
Dips
BW X 14,14,13
Pullups
4,4,4
Scarecrows
3X20 5lb plates

Sun 11-13-22
Dips
BW X 14,14,14
Pullups
4,4,4
Scarecrows
3X20 5lb plates

Mon 11-14-22
Dips
BW X 14,14,14
Pullups
4,4,4
Scarecrows
3X20 5lb plates


Tue 11-15-22
Dips
0
Pullups
0
Scarecrows
3X20 5lb plates

Giving shoulders a rest before heavy deadlifts tomorrow.
I may have to go to 3 times a week frequency on dips and pullups.
Getting the familiar aches and pains in the right clavicle/neck/front of trap area.

[Wilhelm]

Going back to weighted dips now that i'm cutting pretty aggressively.
Figure hypertrophy will be blunted, so better to work on the strength aspect
Starting out light, but also doing hard pauses at the bottom and exploding up.
They are actually more fun this way too.

Sat 11-19-22
Paused Dips
+30 X 5,5,5
Pullups
4,4,4
Scarecrows
5lbs 3X20

Sun 11-20-22
Paused Dips
+30 X 6,5,5
Pullups
4,4,4
Scarecrows
5lbs 3X20

Mon 11-21-22
Paused Dips
+30 X 6,6,5
Pullups
4,4,4
Scarecrows
5lbs 3X20


Tue 11-22-22
Paused Dips
+30 X 6,6,6
Pullups
4,4,4
Scarecrows
5lbs 3X20

[Wilhelm]

Scarecrows Thur & Fri as well

Sat 11-26-22
Paused Dips
+30 X 7,6,6
Pullups
4,4,4
Scarecrows
5lbs 3X20

Sun 11-27-22
Paused Dips
+30 X 7,7,6
Pullups
4,4,4
Scarecrows
5lbs 3X20

Mon 11-28-22
Paused Dips
+30 X 7,7,7
Pullups
4,4,4
Scarecrows
5lbs 3X20


Tue 11-29-22
Paused Dips
+30 X 8,7,7
Pullups
4,4,4
Scarecrows
5lbs 3X20

[Wilhelm]

Scarecrows Thur & Fri as well

Sat 12-3-22
Paused Dips ~explosive press each rep
+30 X 8,8,7

Pullups ~ w/ slow negatives
4,4,4

Scarecrows
5lbs 3X20

Sun 12-4-22
Paused Dips ~explosive press each rep
+30 X 8,8,8

Pullups ~ w/ slow negatives
4,4,4

Scarecrows
5lbs 3X20

Mon 12-5-22 1,300 calories, 2 mile hilly walk

Paused Dips ~explosive press each rep
+30 X 9,8,8

Pullups ~ w/ slow negatives
4,4,4

Scarecrows
5lbs 3X20


Tue 12-6-22

1,700 calories.
Re watched Slow Horses season 1 with wife

Forgot about my accessories, will just take the rest for deadlifts tomorrow.

[Wilhelm]

Scarecrows Wed,Thur, & Fri as well

Sat 12-10-22
Paused Dips ~explosive press each rep
+45 X 3,3,3
Pullups ~ w/ slow negatives
5,4,4
Scarecrows
5lbs 3X20

Sun 12-11-22
Paused Dips ~explosive press each rep
+45 X 4,3,3
Pullups~ w/ slow negatives
5,4,4
Scarecrows
5lbs 3X20

Mon 12-12-22
Paused Dips ~explosive press each rep
+45 X 4,4,3
Pullups ~ w/ slow negatives
5,5,4
Scarecrows
5lbs 3X20

Tue 12-13-22
Paused Dips ~explosive press each rep
+45 X 4,4,4
Pullups ~ w/ slow negatives
5,5,5
Scarecrows
5lbs 3X20

[Wilhelm]

Minor upper pec strain from paused explosive dips on the 17th
Gave everything a rest the remaining 3 days.

Just started adding close hand position pushups yesterday, and the Lu raises today.
The Lu raises really hit my left shoulder where it needs it at the top of the ROM
These may ned up being more like 6 or 7X week like the scarecrows.

After the March meet, i think i will get more intensive with the pushups, and progress them to using the 14lb weighted vest we have.
Something like 100 a day 4X week for a month and see how that works/feels.
I should have done this years ago.


Sat 12-17-22
Paused Dips ~explosive press each rep
+45 X 5,5,5
Pullups ~ w/ slow negatives
5,4,4
Scarecrows
5lbs 3X20

Sun 12-18-22
0

Mon 12-19-22
0

Tue 12-20-22
0

Sat 12-24-22
Paused Dips
+45 X 5,5,4
Pullups ~ w/ slow negatives
5,5,5
Scarecrows
5lbs 3X20


Sun 12-25-22
Paused Dips
+45 X 5,5,5
Pullups ~ w/ slow negatives
5,5,5
Scarecrows
5lbs 3X20

Mon 12-26-22
Paused Dips
+45 X 5,5,5
Pullups ~ w/ slow negatives
5,5,5
Scarecrows
5lbs 3X20
Close hand pushups
10,10,10

Tue 12-27-22
Paused Dips
+45 X 5,5,5
Pullups ~ w/ slow negatives
5,5,5
Scarecrows
5lbs 20,20,20
Close hand pushups
10,10,10
Lu raises w/ plates
5lb 10,10,10

[Wilhelm]

Scarecrows & Lu Raises Wed-Fri as well, so 7X week


Sat 12-31-22
Dips
+45 X 5,5,5
Pullups ~ w/ slow negatives
5,5,5
Scarecrows
5lbs 20,20,20
Close hand pushups
10,10,10
Lu raises w/ plates
5lb 10,10,10

Sun 1-1-23
Dips
+45 X 5,5,5
Pullups ~ w/ slow negatives
5,5,5
Scarecrows
5lbs 20,20,20
Close hand pushups
10,10,10
Lu raises w/ plates
5lb 10,10,10

Mon 1-2-23
Dips
+45 X 5,5,5
Pullups ~ w/ slow negatives
5,5,5
Scarecrows
5lbs 20,20,20
Close hand pushups
10,10,10
Lu raises w/ plates
5lb 10,10,10

Tue 1-3-23
Dips
+45 X 5,5,5
Pullups ~ w/ slow negatives
5,5,5
Scarecrows
5lbs 20,20,20
Close hand pushups
10,10,10
Lu raises w/ plates
5lb 10,10,10