Daily training. Annual improvements.

[hector]

2023 Sep 08 Friday Afternoon

Main
Ssb Squat: 330 x 3 x 3
Bench: 300 x 3 x 3
Bench: 260 x 5 x 5
Trap Bar Deads: 450 x 3s x 5r
Trap Bar Deads: 400 x 5 x 5

Aux
Tib Curls: 25 x 3s x 10r
Ab Wheel: 2s x 10r
Ab Mat: 1s x 10r

Tonnage
Ssb Squat: 2,970
Bench: (2,700 + 6,500) = 9,200
Trap Bar Deads: (6,750 + 10,000) = 16,750
——————————————————————————
Total: 28,920

#####################################

Can feel that my wrists and elbows and all their tendons and ligaments are going to have to strengthen to handle regular benching in the 300s.

I had planned on only trap bar deadlifting 450 x 3 sets x 5 reps. That would have been cool. But when I finished the 450 x 3 sets x 5 reps I fell pray to my old habits and decided I had to get some more volume in. So I added a quick 400 x 5 x 5. These sets are nowhere near failure, low RPE, probably have marginal utility. Maybe they’re “junk volume”, but I’m not sure how much I even believe in that term. Regardless, I still love doing them and feel better after.

Been thinking a lot recently about buying some Ironmaster dumbbells. On the fence. Super expensive, but I’m sure they’re worth it. Part of the debate is that, on the one hand, they’d add potential for lots of cool exercises. On the other hand, I don’t want my sessions to take longer and don’t want to give up any exercises I’m doing now, so how would I work in the dumbbell exercises?

As well, where would it end? Once I have the dumbbells I’ll probably want to get an adjustable bench so I can do incline dumbbell chest press. Idk, first world problems.

[DanCR]

Been thinking a lot recently about buying some Ironmaster dumbbells. On the fence. Super expensive, but I’m sure they’re worth it. Part of the debate is that, on the one hand, they’d add potential for lots of cool exercises. On the other hand, I don’t want my sessions to take longer and don’t want to give up any exercises I’m doing now, so how would I work in the dumbbell exercises?

Considered whether to put this in my log or yours, given that we have the same conundrum. Was thinking more last night, and remembered DoggCrapp sets. @quikky turned me on to them awhile back and I loved it - when you can get real benefits out of a movement in a single “set” that takes about two, max two and a half minutes, the world is your oyster in terms of having time to do all sorts of different movements. I have no idea why I stopped doing these (or any of a number of cool things that I did for brief periods over the years; looking back at my log entries always is a mystery to me), but I’m bringing them back.

[hector]

Been thinking a lot recently about buying some Ironmaster dumbbells. On the fence. Super expensive, but I’m sure they’re worth it. Part of the debate is that, on the one hand, they’d add potential for lots of cool exercises. On the other hand, I don’t want my sessions to take longer and don’t want to give up any exercises I’m doing now, so how would I work in the dumbbell exercises?

Considered whether to put this in my log or yours, given that we have the same conundrum. Was thinking more last night, and remembered DoggCrapp sets. @quikky turned me on to them awhile back and I loved it - when you can get real benefits out of a movement in a single “set” that takes about two, max two and a half minutes, the world is your oyster in terms of having time to do all sorts of different movements. I have no idea why I stopped doing these (or any of a number of cool things that I did for brief periods over the years; looking back at my log entries always is a mystery to me), but I’m bringing them back.

DCR,

You and me both!
Your post made me think about how I used to work in other exercises during rest periods of my main exercises. So I could squeeze in more work without taking more time.
I still do that now, doing Tib curls during bench rest periods, but that’s about it. I used to do skull crushers during deadlift or t-bar row rest periods for instance.
Ugghh. I need to get more organized and use time better.

[hector]

2023 Sep 09 Saturday (bench singles and grip)

Bench: 310 x 1 x 1
Bench: 310 x 1s x 3r

Fat Grip Deads: 225 x 5 x 5

#######################

My goal, on off days, is to do 4 heavy-ish bench singles. Idea is that it’s heavy, but not so heavy that I can’t hit it on even bad days.

So my first bench single of 310 I think “Wow. That was surprisingly easy. Maybe next set I’ll go for a double.” So, next set, I get that easy first Rep of 310. So I go for a double. Still easy. So, fuck it, I go for an all time 3RM PR. And that third rep? Fuck. All I can say is now I know my 3RM.

Grip was tough on last few sets. I think grip is maybe especially sensitive to systemic fatigue from going heavy in prior days.

[DanCR]

So my first bench single of 310 I think “Wow. That was surprisingly easy. Maybe next set I’ll go for a double.” So, next set, I get that easy first Rep of 310. So I go for a double. Still easy. So, fuck it, I go for an all time 3RM PR. And that third rep? Fuck. All I can say is now I know my 3RM.

PRs every damn day here, love it. You of course now must dedicate your life to making that a three plate 3RM because it looks cool, and what’s more important than that?

Grip was tough on last few sets. I think grip is maybe especially sensitive to systemic fatigue from going heavy in prior days.

My experience is exactly that, and conversely that grip strength is the first thing to be lost after time off, making it a hard line to ride. It’s so easy to tip it over in either direction.

[Renascent]

Bench: 310 x 1s x 3r

Very fucking nice!

[hector]

Bench: 310 x 1s x 3r

Very fucking nice!

Renascent, thanks! Just trying to catch up to you!

[hector]

2023 SEP 07 Sunday (Off Day)

Bench: 310 x 4s x 1r

My actual lifting session was on Friday. Yesterday (saturday) was an off day where I went for a few singles, then today I went for those same singles again. Both days the goal was 310 x 4 sets x 1 rep.

In theory this should have been tougher yesterday, since I would have been less recovered form Friday's workout. And today (Sunday) should have been easier, since I'd be more recovered. Well, the opposite was true. Saturday was easy, and today was a motherfucker.

Anyway, I listened to this podcast that was a discussion between two doctors (Gabrielle Lyon and Tommy Wood) who research protein metabolism, muscle health, etc. Few takeaways:

-If you just read abstracts, you might spot a contradiction. Some studies identify a positive correlation between muscle loss and surviving all cause mortality. And other studies show an inverse correlation. Wood said this came down to scientists working with data they didn't understand. The discrepancy is explained away once you take into account muscle quality. When people gain weight through increased calorie consumption and sedentary lifestyle they'll actually gain a small amount of muscle. Mostly fat, but some muscle. These are the people who fuel the muscle/poor-health correlation. In contrast, people who gain muscle through an active lifestyle will have decreased mortality and higher quality muscle.

-I'm going to start taking creatine. Yeah, I eat red meat, but not enough to get 5g creatine per day. (That would require over 2lb of red meat per day.) Wood pointed out that creatine was not only helpful for strength, but it was also a nootropic, and was super safe since it was the single most studied supplement in existence.

-Wood looked at records of powerlifting meets and compared their strength against general population. He determined that older powerlifters were often as strong as those 20 years younger. (I'd have a lot of follow up questions here, the podcast didn't go deeper.)

[hector]

2023 SEP 11 Monday Afternoon

Main
Ssb Squat: 330 x 3 x 3
Bench: 300 x 3 x 3
Bench: 260 x 5 x 5
Trap Bar Deads: 450 x 3s x 5r

Aux
T-Bar Rows: 210 x 5s x 10r
Overhead Press: 140 x 3s x 5r
Tib Curls: 25 x 3s x 10r
Ab Wheel: 2s x 10r

Tonnage
Ssb Squat: 2,970
Bench: (2,700 + 6,500) = 9,200
Trap Bar Deads: 6,750
T-Bar Rows: 10,500
Overhead Press: 2,100
————————————————————
Total: 31,520

###########}}}}}}}}}###########

No PRs today. But if I bothered to use RPE then I’d note that Ssb Squats at 330 x 3 x 3 and Trap Bar Deads at 450 x 3s x 5r felt easier than ever before.

There was a grip contest this month I had hoped to enter. Obviously, I’d get last place. I just thought it would be cool to go and meet other competitors and try the new events. However, I’ve had some crazy wrist tendinitis these past few weeks so I’m not sure any grip contests are in the cards for now. It’s kind of surreal to bench 300 lbs for several reps without too much trouble in my garage, then come in the kitchen and suffer wrist discomfort while carrying a pan from the stove to the sink.

Was happy with this workout.

[hector]

2023 Sep 12 Tuesday (Off Day, Practiced Bench Singles)

Bench: 310 x 1s x 2r
Bench: 310 x 2s x 1r

4 singles total.

Elbow and wrist tendons/ligaments/joints are a little sore. Never got this from benching under 300. I will adapt.

Will have to fight the urge not to go up from 310 to 315 too soon. I know I should stay at 310, to give myself a chance to adapt and to keep bar speed up. It will be hard though because it’s only a pair of 2.5lb plates away!!!!!!

[Renascent]

2023 Sep 12 Tuesday (Off Day, Practiced Bench Singles)

Bench: 310 x 1s x 2r
Bench: 310 x 2s x 1r

4 singles total.

Elbow and wrist tendons/ligaments/joints are a little sore. Never got this from benching under 300. I will adapt.

Will have to fight the urge not to go up from 310 to 315 too soon. I know I should stay at 310, to give myself a chance to adapt and to keep bar speed up. It will be hard though because it’s only a pair of 2.5lb plates away!!!!!!

Not to nudge you in a particular direction (I totally understand being a little gun-shy, even in the absence of discomforts), but I'm pretty sure you could probably get a single right now somewhere in the 320 to 330 range (at least) without much grinding.

But again, I totally get the slow and cautious approach.

[hector]

2023 Sep 12 Tuesday (Off Day, Practiced Bench Singles)

Bench: 310 x 1s x 2r
Bench: 310 x 2s x 1r

4 singles total.

Elbow and wrist tendons/ligaments/joints are a little sore. Never got this from benching under 300. I will adapt.

Will have to fight the urge not to go up from 310 to 315 too soon. I know I should stay at 310, to give myself a chance to adapt and to keep bar speed up. It will be hard though because it’s only a pair of 2.5lb plates away!!!!!!

Not to nudge you in a particular direction (I totally understand being a little gun-shy, even in the absence of discomforts), but I'm pretty sure you could probably get a single right now somewhere in the 320 to 330 range (at least) without much grinding.

But again, I totally get the slow and cautious approach.

@Renascent , thanks!
That would be awesome to hit 320 or 330.
No matter my judgement, I’ll get antsy in a week or two and test out a new 1RM.

[hector]

2023 Sep 13 Wed Afternoon (Deadlift Day!!!)

Main
Deads: 465 x 3s x 5r
Bench: 300 x 3 x 3
Bench: 260 x 5 x 5
Overhead Press: 140 x 5 x 5

Aux
Tib Curls: 25 x 3s x 10r
Reverse Hyper: 160 x 5s x 10r
Ab Wheel: 1s x 10r

Tonnage
Deads: 6,975
Bench: (2,700 + 6,500) = 9,200
Overhead Press: 3,500
———————————————————
Total: 19,675

###########################

During warmup sets I decided to see if I could deadlift 415 x 5 double overhand. I thought to myself “My grip is so much stronger than it used to be. Maybe I can.”
Nope. I cant. Not even close.
Go figure.
I was a little achey and unsure about deadlifting 465 x 3s x 5r for my actual work sets today. The warmup sets had felt surprisingly difficult. Yet, somehow, when it got to 465, the sets were easy.
Go figure.

A Starting Strength article came up in my social media feed today. Subject was “Upper Body Specialization.” The article claimed you couldn’t excel at both overhead press and bench. You had to pick one.
I’m not sure why. The article didn’t really explain beyond an appeal to natural anthropometry. Which, by itself, is not convincing to me. This claim actually runs counter to an old Bill Starr articles where Starr argues that dips and overhead press will help your bench. Here’s the Starting Strength article:

https://startingstrength.com/training/u ... -what-when

[hector]

2023 Sep 15 Friday

Main
Ssb Squat: 330 x 4s x 3r
Bench: 300 x 3 x 3
Bench: 260 x 7s x 5r
Trap Bar Deads: 460 x 3s x 5r (Trap Bar PR!!!!)

Aux
Tib Curls: 25 x 5s x 10r
Ab Wheel: 2s x 10r

Tonnage
Ssb Squat: 3,960
Bench: (2,700 + 9,100) = 11,800
Trap Bar Deads: 6,900
————————————————————
Tonnage: 22,660

#############################

This session did not feel as easy as the diminutive tonnage count would have you believe. Intensity is dialed up a little bit, so tonnage is dialed down accordingly.

Benching 300 for triples still isn’t easy. Probably going to keep my my heavy sets at 300 for another minute, but increase the weight of my backoff sets from 260 to 265. Progress is progress, no matter how small.

Did a fuck ton of reading on adjustable dumbbells. Looks like Ironmasters with Heavy Hands option are the best bet. Smallest size, best balanced, adjustment time isn’t horrible.

I’m leaning toward buying new instead of used bc at this point in my life it may not be worth it to drive 2 or 3 states away to save $300. Also, new pair wouldn’t be rusty. Worth it? Idk.

[hector]

2023 Sep 16 Saturday (shoulders and grip)

Overhead Press: 150 x 5 x 5

Fat Grip Deads: 225 x 5 x 5

########################

Have not overhead pressed 150 x 5 x 5 in years. Felt good.

Desperately need to get a run in.

I read about regular people fat grip deadlifting 405 and I have no f’ing idea how they do it.

[hector]

2023 Sep 18 Monday (Mythical Strength Inspired!!)

Main
Ssb Squat: 330 x 3 x 3
Ssb Squat: 270 x 5 x 5
Bench: 300 x 3 x 3
Bench: 270 x 5 x 5
Trap Bar Deads: 450 x 3s x 5r

Aux
Tib Curls: 25 x 3s x 10r
Overhead Press: 135 x 3s x 5r
Ab Wheel: 2s x 10r

Tonnage
Ssb Squat: (2,970 + 6,750) = 9,720
Bench: (2,700 + 6,750) = 9,450
Trap Bar Deads: 6,750
Overhead Press: 2,025
—————————————————————-
Total: 27,895

###############################

Read a blog called “Mythical Strength” that got into the importance of squatting. On some level I knew my recent pattern of squatting only 3 or 4 triples per session was insufficient. But the blog hit home. So I did what I’ve known for awhile I had to do and added some squat volume.

Increased my bench backoff sets from 260 x 5 x 5 to 270 x 5 x 5. Wasn’t too bad at all. This isn’t a PR, but I remember that the last time I worked up to 270 for sets of 5, quite awhile back, they were challenging. To do the same weight and reps as easy backoff sets (much lower RPE) is a kind of progress, albeit tough to quantify.

Also got some overhead work in, what little I could with 5 minutes left. Because this is another thing I should have been doing all along.

[DanCR]

Read a blog called “Mythical Strength” that got into the importance of squatting. On some level I knew my recent pattern of squatting only 3 or 4 triples per session was insufficient. But the blog hit home. So I did what I’ve known for awhile I had to do and added some squat volume.

That dude has a lot of seemingly cool ideas. Of course I never implemented any of them, because why would I listen to someone smarter and more successful at this?

Can you link to the particular blog entry that inspired you?

I saw that 150x5x5 overhead. That’s real shit.

[hector]

Read a blog called “Mythical Strength” that got into the importance of squatting. On some level I knew my recent pattern of squatting only 3 or 4 triples per session was insufficient. But the blog hit home. So I did what I’ve known for awhile I had to do and added some squat volume.

That dude has a lot of seemingly cool ideas. Of course I never implemented any of them, because why would I listen to someone smarter and more successful at this?

Can you link to the particular blog entry that inspired you?

I saw that 150x5x5 overhead. That’s real shit.

Thanks! Hopefully I’ll keep going up from 150 x 5 x 5.

Mythical Strength page is quoted and linked below.

Why are squats sold as so critical to achieving a great physique? The issue is that people just see the squat as a leg exercise, and, in turn, start down this rabbithole of “you gotta train the legs to make the whole body grow”, you get that whole “can’t fire a cannon out of a canoe” thing, people start talking about leg press: it get really stupid. What makes the squat (THE squat, as is, barbell on the back, not front squats or zerchers or belt squats or whatever) so effective for achieving an impressive physique is because it places the BODY under load. Specifically, the spine. Remember: the body grows as a response to a stimulus/demand placed upon it. The body experiences trauma of some variety, says “I wanna be ready the next time that happens”, so it adapts and gets stronger. We do curls, the biceps get stressed, the body grows bigger biceps. We lateral raises, bigger delts. But the squat? Yeah: the legs are being placed under stress and we’re going to get bigger legs, but the whole time that weight is on our backs, our whole BODY is getting stressed. That can NOT be overstated. You want bang for your buck, you want “whole body growth”, place your spine under stress for extended periods of time and think about what your body is going to do to respond to THAT demand. And yeah: you should still directly train the muscles you want to train, no question, but in terms of “if I want to maximize growth”, THAT’S why the squat is sold.


http://mythicalstrength.blogspot.com/20 ... e.html?m=1

[DanCR]

http://mythicalstrength.blogspot.com/20 ... e.html?m=1

I’m glad that I asked. Given Operation Less Fat, and prior experience with said Operation that tracks with this, this spoke to me:

* Thinking lean gets me lean, and thinking big gets me big. I have to have my mind correctly vectored in order to get the results I want, and, in turn, I can will the changes I want to see. And when you are thinking lean, you unconsciously make the “right” decisions. I will put a thin smear of nutbutter on my celery vs a glob, I’ll leave some food behind on the plate, I’ll get too busy and skip snacks, etc. And when I think big, I’m never away from food for too long.

[Renascent]

Read a blog called “Mythical Strength”...

The name sounds familiar. Does he post on Reddit?