Matt Neilsen's Log - A Hitchhiker's Guide to Montana

[hector]

-Bench is also fun, and it's been very cool benching weights that I never thought I could do (even though they're still baby weights). I have no doubt that I can hit a 3-plate bench by early next year if I keep working on it, and that's motivating.
-Bench is heavier. The raw upper body strength developed by the bench is probably hard to replicate when switching to OHP.
-Pec growth! My chest has definitely gotten bigger since starting MM (and benching 3x/week).

I think knowing that you can hit 315 is the most fundamental thing.
Congrats on recent bench progress!

I've wrestled with the OHP vs Bench debate many times. At this point I try (often fail, but try) to do both every session. THe second one I just do super fast, as many sets as I can squeeze into 10 minutes or so. This usually ends up benching 3x/week like you, with a few sets of pressing @70% thrown on at the end.

[MattNeilsen]

I think knowing that you can hit 315 is the most fundamental thing.
Congrats on recent bench progress!

I've wrestled with the OHP vs Bench debate many times. At this point I try (often fail, but try) to do both every session. THe second one I just do super fast, as many sets as I can squeeze into 10 minutes or so. This usually ends up benching 3x/week like you, with a few sets of pressing @70% thrown on at the end.

I typically train Su/T/Th, and I've been trying to include a pressing session either on Monday or Friday (but like you, doesn't always happen). It's hard to serve two masters simultaneously.

My biggest concern is for long-term health, and it just doesn't seem (anecdotally) like many people with decent benches end up with healthy shoulders. But there's so much confounding data in that set that it's hard to know whether it's signal or noise.

[Hanley]

If I were to switch to OHP, perhaps some intelligent use of CGBP or dumbbell bench as hypertrophy work would suffice to maintain chest growth while still allowing me to focus on OHP. Something to think more about.

Pushups and dips.

I'm a really big fan of alternating be bench and press emphasis (PLers or Strongmen excepted).

[MattNeilsen]

If I were to switch to OHP, perhaps some intelligent use of CGBP or dumbbell bench as hypertrophy work would suffice to maintain chest growth while still allowing me to focus on OHP. Something to think more about.

Pushups and dips.

I'm a really big fan of alternating be bench and press emphasis (PLers or Strongmen excepted).

I like where you're going with that. My odds of doing PL or Strongman are exceedingly low. My training is a mix between supporting my martial arts training and gratifying some incessant inner itch I have to be strong and push myself physically.

Oh, in unrelated (well, not totally unrelated) news: I've been doing this collagen/Vit C protocol that @Wilhelm turned me on to to help with my shoulder tendon fuckery, and after one week the pain is at least 50% reduced. I'm pretty shocked at what a difference it's made. I don't think it's the placebo effect because this tendon issue has been going on for almost a year and a half and I've tried similar protocols/remedies before, but you never know. Anyway, just wanted to let you know in case you have other MM hamsters dealing with tendon mayhem.

[iamsmu]

I like where you're going with that. My odds of doing PL or Strongman are exceedingly low. My training is a mix between supporting my martial arts training and gratifying some incessant inner itch I have to be strong and push myself physically.

Oh, in unrelated (well, not totally unrelated) news: I've been doing this collagen/Vit C protocol that @Wilhelm turned me on to to help with my shoulder tendon fuckery, and after one week the pain is at least 50% reduced. I'm pretty shocked at what a difference it's made. I don't think it's the placebo effect because this tendon issue has been going on for almost a year and a half and I've tried similar protocols/remedies before, but you never know. Anyway, just wanted to let you know in case you have other MM hamsters dealing with tendon mayhem.

Are your shoulders OK with dips? I started doing them again about 3 weeks ago and I'm now sitting here with a burning sensation in the front of my shoulder. Damn it. I rushed things. I misloaded and added too much weight last session. I guess I couldn't keep my shoulders retracted. . . . Last time it took several months for this to go away. Since I haven't benched but once in 5 months, my biceps tendons have been so happy until now. . . .

[cb]

***I'm entertaining the idea of switching to OHP after this cycle to replace bench. In my mind, here are the pros and cons:

I want to say go for it so you don't leave me for dead in the race to 3 plates. But here's what I really think. If I were you I'd get that 315 first before focusing on OHP. I still regret spending the early part of my training ignoring the bench completely, then only giving it equal priority for a long time. My reasons for preferring OHP at the time where pretty similar to yours. My current views may be influenced by the fact I don't do martial arts (at least not for 20 years). And I am interested in competing in powerlift again (this time without the worst bench on show ).

[Toxguy]

I am in the same boat, Matt. I want to see how far I could push my OHP if I really train it. Coach Wolf just pressed 300 and that just seems godly. It is badass to just put something heavy over your head. I would hit that 315 bench milestone first, though. Not many people can say they did that! Maybe after you hit that we can have an OHP milestone race. When are you going to try and pull 500?

I have never had issues with my shoulders and benching. knock on wood.. I don't know if people's shoulders get all jacked up because they don't have good technique, go too heavy too often, or if its just overuse. People that I have seen in the gym bench and complain of shoulder pain have god awful technique and max out all the time. and they do very little overhead work..

[MattNeilsen]

6/17/18 - Sunday; Cycle 3, W3, D1 (Hypertrophy)
BW: 212 lbs

Squat - 3x4@75%, then 4x3@75%
275, 3 x 4 @<6-6
275, 4 x 3 @6-8

Bench - 3x4@75%, then 5x3@75%
200, 3 x 4 @<6
200, 5 x 3 @<6

***I was moving fast on the squats (<2:00 rests) and the RPEs started to climb near the end. However, form looked good and everything was moving well.
***Bench continues to move well. My recent improvements in form seems to be sticking, so I'm excited to see how it transfers to higher intensities

[MattNeilsen]

6/18/19 - Monday; Cycle 3, W3, D2 (Deadlift/OHP)
BW: 214 lbs

Deadlift - 5x4@70%
330, 5 x 4 @<6

Dumbbell OHP - 50 lbs each arm, 4 x 6 @~8-9; burn-out set immediately afterward with 25# per arm, 9 reps total

***Deadlift was moving smooth and fast. Form seems to be improving there as well.
***I was supposed to do a 10 minute density block for OHP, but all the barbells were in use so I decided to use dumbbells. Anecdotally, my shoulders felt pretty awesome this morning. I think I'm going to try using dumbbells again for the next OHP workout and see how it feels.

[MattNeilsen]

I've been getting behind in my log again - silly work responsibilities.

Are your shoulders OK with dips? I started doing them again about 3 weeks ago and I'm now sitting here with a burning sensation in the front of my shoulder. Damn it. I rushed things. I misloaded and added too much weight last session. I guess I couldn't keep my shoulders retracted. . . . Last time it took several months for this to go away. Since I haven't benched but once in 5 months, my biceps tendons have been so happy until now. . . .

My shoulders have done pretty well with dip work in the past, but if I decided to re-introduce it, then it will definitely be done slowly. I have a healthy respect for bodyweight exercises and their ability to fuck things up...

I want to say go for it so you don't leave me for dead in the race to 3 plates. But here's what I really think. If I were you I'd get that 315 first before focusing on OHP. I still regret spending the early part of my training ignoring the bench completely, then only giving it equal priority for a long time. My reasons for preferring OHP at the time where pretty similar to yours. My current views may be influenced by the fact I don't do martial arts (at least not for 20 years). And I am interested in competing in powerlift again (this time without the worst bench on show ).

Thanks for weighing in. There is certainly a big part of me that feels like I need to hit 315 first before pursuing other goals. I think regardless of what I decide, adding some upper-body mass is probably a good idea. Vanilla LP doesn't really set a person up for long-term success in that arena...

I am in the same boat, Matt. I want to see how far I could push my OHP if I really train it. Coach Wolf just pressed 300 and that just seems godly. It is badass to just put something heavy over your head. I would hit that 315 bench milestone first, though. Not many people can say they did that! Maybe after you hit that we can have an OHP milestone race. When are you going to try and pull 500?

I have never had issues with my shoulders and benching. knock on wood.. I don't know if people's shoulders get all jacked up because they don't have good technique, go too heavy too often, or if its just overuse. People that I have seen in the gym bench and complain of shoulder pain have god awful technique and max out all the time. and they do very little overhead work..

Thanks for talking me off the ledge And I'm thinking the 500# deadlift is going to happen in ~3 months (September/October timeframe). That will make me very happy - deadlift has always been my favorite lift.

[MattNeilsen]

6/19/18 - Tuesday; Cycle 3, W3, D3 (Power)
BW: 209 lbs

Squat - 3@60% 2@70% 2 singles @77.5% 1@~82% 1@90% 1x2@80%
225 x 3
255 x 2
285 x 1 x 2
315 x 1
335 x 1 @7.5-8

Front Squat - 1 x burnout at ~155
155 x 17

Bench - 3@60% 2@70% 2 singles @77.5% 1@~82% 1@90% 2x2@80%
155 x 3
175 x 2
195 x 1 x 2
215 x 1
235 x 1 @7-7.5

CGBP - 3 sets of 6@70% bench e1RM
180, 3 x 6

***The front squat burnout set was delightful. My legs could have kept going, but my shoulders were on fire and I was sucking wind. However, it did help me realize I’ve been being a little bitch and pretty inaccurate on my RPEs, so that was good. Would do again.

[BenM]

Wow. That’s one epic set of fronties.

[hector]

Front Squat - 1 x burnout at ~155
155 x 17

This is terrifying. I salute you.

[MattNeilsen]

6/21/18 - Thursday; Cycle 3, W3, D4 (Strength)
BW: 209 lbs

Squat - 6x2 @82%
305 - 6 x 2 @6-8

Bench - 3 paused singles at 82%, then 5x2@82%
215, 3 x 1
215, 5 x 2 @6-7

Deadlift - 6 doubles@ 80%
375, 6 x 2 @6?

***That was a lot of weight tonight - I was pretty tired by the end of deadlifting. I’m quite happy with my improved work capacity, however. All sets were 1:30-2:15 minutes of rest, and everything got done in around 70 minutes.

[MattNeilsen]

This is terrifying. I salute you.

Wow. That’s one epic set of fronties.

Haha, thanks dudes. The burn in my arms was the worst part, but it was sadistically satisfying. Guess I'm all about the #voluntaryhardship lifestyle.

[MattNeilsen]

6/24/18 - Sunday; Cycle 3 W4, D1 (Hypertrophy)
BW: 209 lbs

Squat - 40 reps @70% (sets of 3-6)
260 x 6, 6, 5, 5, 5, 5, 4, 4 (40 reps)

Bench - 42-45 reps @70% (sets of 3-6)
180 x 6, 6, 6, 6, 6, 5, 5, 5 (45 reps)

BB Row - 10 minute density block
155 x 8, 8, 8, 8 (32 reps)

***I really liked having a total rep prescription rather than defined sets. I told Hanley that at this point in my training, I’m starting to get a decent enough sense for his dosage-style that I can auto-regulate the set if I know how many reps to do. My sets looked pretty similar to past prescriptions, though there was some individuation. I certainly have more work to do, but I think this is an important step in understanding some of the ways in which I personally respond to programming.
***I tried to monitor each set for a major drop-off in speed on the last rep. If that occurred, then I would lower the reps by one on the next set.

[MattNeilsen]

6/25/18 - Monday; Cycle 3, W4, D2 (Deadlift/OHP)
BW: 209 lbs

Deadlift - 1@7, then 5x4@72%
425 x 1 @90% (@7-7.5)
340, 5 x 4 @<6

Dumbbell OHP - 50# each, 4 x 7; 22.5# each x 18 (couldn’t find the 25# dumbbells)

***Deadlift moved fast - I forgot to video it, but it felt really good. I think it helped sitting back a little further and being very mindful of staying over mid foot (rather than creeping onto my toes)
***I’m becoming more conscious that high rep sets are a lot about mindset. Being willing to stay “in the suck” and pushing through are getting me a lot more reps than I think I have in me. The high reps also feel great on the joints.

[cgeorg]

Nice pulls there! I've also been enjoying my "x reps at y% in sets of w-z" prescriptions.

[heidikay]

Where are you Matt Neilsen? Hopefully doing something exciting and too busy to log: knife fighting, climbing. . .

[MattNeilsen]

Where are you Matt Neilsen? Hopefully doing something exciting and too busy to log: knife fighting, climbing. . .

I’m still alive! Just been super busy with work and forgetting to log in. Hanley’s switching up my programming this block - I see lots of front squats, deads, OHP, chins, and CURLZZZ!! I’m stoked.