nice job! you are going to smoke 405 and go way beyond very soon. that is a nice conventional pull.
Thursday, 22 October - Light Day
5 x 225 (102); 3-Count Pause Set
3 x 285 (129)
3 x 295 (134); Conventional
3 x 305 (138); Conventional
3 x 315 (143)
3 x 325 (147)
Push Press:
8 x 135 (61)
8 x 135 (61)
5 x 155 (70)
5 x 165 (75)
4 x 170 (77)
2 x 175 (79)
12 x 135 (61)
Partial Overhead Press (Standing):
8 x 95 (43); 2-count Lockout
6 x 105 (48); 2-count Lockout
6 x 105 (48); 2-count Lockout
6 x 110 (50); 2-count Lockout
Feeling much stronger on my warm-up, the Sumo Deadlift 3-Count Pause set. I believe this exercise is helping with my inital pull from the floor and building up my speed to power through the knee area. The Partial Overhead Presses were performed with a slow eccentric portion, down to the top of my head, and up again with a nice 2-count lockout.
Saturday, 24 October - Heavy Day
18 x 145 ( 66); Dimel Deads (Sumo)
12 x 235 (107); Dimel Deads (Conventional)
12 x 235 (107); Dimel Deads (Conventional)
12 x 235 (107); Dimel Deads (Conventional)
1 x 405 (184); Failed Conventional Attempt
1 x 405 (184); New Conventional PR!!!
1 x 405 (184); Conventional
Push Press:
5 x 135 (61)
8 x 135 (61)
10 x 145 (66)
9 x 150 (68)
12 x 150 (68)
I felt strong and powerful during the Dimel sets… just couldn’t hang onto the bar for more than 12 reps though due to super sweaty hands; it was awfully humid today in Thailand. Feeling cocky I just loaded the bar and felt like giving eight plates a try (405/184). Well, I surprised myself by pulling it off the floor easily but I was too slow in the movement through the knees, fought it for a good four seconds up at the top but just couldn’t lock it out. So the next attempt, after a minute rest, I made sure to pull quick and hard and got it perfectly. Rested three minutes. Pulled again, a little too slow once again but I was able to complete it with a nasty lockout. Went onto Push Presses not realizing how beat I was from the 405s… the first warm-up set was hell but I loosened up there after. I think my pulling from a deficit really helped, as well as performing those 3-count pause sets.
Tuesday, 27 October - Heavy Day
3 x 235 (107); Sumo 3-Count Pause Cluster Set from a Deficit
2 x 325 (147); Sumo Cluster Set from a Deficit
1 x 375 (170); Sumo 1 RM - easier than before
1 x 405 (184); Miss (Conventional) - partial rep to the mid thigh near lockout…
1 x 405 (184); Miss (Conventional) - partial rep to the mid thigh near lockout…
1 x 405 (184); Miss (Conventional) - partial rep to the mid thigh near lockout…
1 x 395 (179); Conventional
Dumbbell Neutral-Grip Push Press (CNS Recovery):
8 x 60 (27)
8 x 60 (27)
5 x 67 (30.5)
6 x 67 (30.5)
6 x 67 (30.5)
5 x 67 (30.5)
5 x 67 (30.5)
4 x 67 (30.5)
Very happy about my 405 attempts, even though they were all misses. The weight felt lighter, pulled it off the floor quickly with ease everytime; it was so light that I recounted the plates just in case. I managed to power right through my sticking point at the knees but then I hit a new sticking point at the mid thigh (yes, I have a long femur) within a bar’s width from my lockout point! Just couldn’t manage to lock it out on every attempt.
Solution 1: Maybe try some Rack Pulls again starting next session.
Solution 2: Change my 3-Count Pause stop position from the lower shin to this new sticking point at the mid-thigh.
Solution 3: More Snatch-Grip Deadlifts from a Deficit; as much as I hate them they are what I need for this problem.
My Sumo is improving I will attempt 380 soon; I really do need to bring my Sumo upto my Conventional level. Still weak on the initial pull and building up speed in the Sumo.
Solution 1: More Sumo pulls from a deficit are in order.
My grip is rock solid and getting stronger which I credit to my having to always let the bar down slowly everytime I pull as I am not using rubber bumper plates… nor am I allowed to drop the bar at this gym.
Thursday, 29 October - Medium Day
6 x 145 (066); Rack Pulls (Cluster Set)
3 x 235 (107); Rack Pulls (Cluster Set)
3 x 325 (147); Rack Pulls (Cluster Set)
3 x 375 (170); Rack Pulls (Cluster Set)
2 x 415 (188); Rack Pulls (Cluster Set)
2 x 415 (188); Rack Pulls (Cluster Set)
5 x 375 (170); Rack Pulls (Cluster Set)
6 x 325 (147); Rack Pulls (Cluster Set)
Push Press:
8 x 135 (61)
12 x 135 (61)
6 x 155 (70)
6 X 155 (70)
12 X 145 (66)
11 X 145 (66)
8 x 150 (68)
3 x 185 (84); nasty lockouts
6 X 135 (61)
The Rack Pulls were all from above the knee; they were tough as I felt a bit tired today. Though I didn’t run across my new sticking point at the mid-thigh with these. I don’t think they are what I need… the movement does not feel like the lockout portion of my deadlift. The movement is some how different… hard to explain but I definitely feel a difference. I think I’ll just focus on the Snatch-Grip Deads from a Deficit instead.
Side Note:
Since my last clinical study testing date just last month (21 September) my shoulder width has increased to 53.4cm (21 inches) from 50.3cm (19.8 inches). Very surprising. They remeasured twice and double checked their records. The deadlifting must have helped spiked the growth with all the push pressing I have been doing.
Also had my annual DXA performed along with the Harpenden 7-Site Skinfold and NIR as usual… I am hovering just over 7%. All the tests were within 0.8% of each other; same as last year. I was told that I am fortunate as with many of their subjects the average difference between tests is a whopping 5.5%!
Hey Bud you asked my advice on the round back pulling?? That’s a tough one and its not for everyone. the thing is also I am aiming to keep a neutral spine, its more the attempt then actually getting it that’s creates the support and strength needed. You cant just let it go. you are trying to force the chest HIGH and flex the back.
I dont allow 99.9% of my cleints to lift in this way for most people and firm arch in the low back is needed and best even performance wise. OR years of building the back structure and strenght to support his style of lifting, much of mine coming for getting my pelvis and hip shattered and leg torn or and glues back on. that had me banding at the hip in every day life for tasks and built he capacity up to dl like this. Tack on years of DLing, SLDLing, GMing etc.
In shirt try it but dont let the back just go you have to brace it and aim to keep it neutral and get he shoulders behind the ass ASAP start a steady diet of round back GMing to to build the struture. Take things SLOW, user beware this aint for many people.
Phill: Appreciate your response. Fully agree about the neutral spine and keeping the area tensed and under control. Will proceed with caution and take it step by step.
If I pull in the style I feel most comfortable my back rounds slightly at the middle portion just above the erectors; the lower back is straight and rigid with a very very minor back arch close to the pelvis only.
Have been thinking about going back to pulling again with this slight mid-back roundness as it feels more comfortable and natural. I know I will then need to be even more conscience of keeping my form strong and my mid-section tensed and rigid.
I have difficulty bending at all backwards or creating an arch in the lower back even while just standing or bending slightly over. Any form of bridging is nearly impossible for me and I have been warned to avoid it due to severe disc compression… still messed around with it but had no progress so finally just left it alone (started to get horrible bone pain; no muscle/tendon pain to speak of).
With that said, I can perform a full Bottom to Bottom bodyweight squat, heels firmly on the floor through out, arms hanging to the side or crossed across my chest, with a nearly straight back which has baffled a many doctor and sports physiologist in the study I have been participating in, go figure… I front squat very well, straight as an arrow with no forward lean or back rounding. But, back squats forget it, I am a mess and it hurts…
Saturday, 31 October - Light Day from a Deficit
4 x 225 (102); 3-Count Pause (at mid-thigh) Conventional from a Deficit
4 x 225 (102); Snatch-Grip from a Deficit (Cluster Set)
4 x 245 (116); Snatch-Grip from a Deficit (Cluster Set) - missed the last rep when I rolled my balls with the bar
3 x 265 (120); Snatch-Grip from a Deficit (Cluster Set)
3 x 275 (125); Snatch-Grip from a Deficit (Cluster Set)
2 x 285 (129); Snatch-Grip from a Deficit (Cluster Set) - A New PR!
4 x 285 (129); 3-Count Pause (at mid-thigh) Sumo from a Deficit
7 x 225 (102); Snatch-Grip from a Deficit
6 x 225 (102); Snatch-Grip from a Deficit
Push Press:
10 x 135 (61)
12 x 145 (66)
6 x 150 (68)
5 x 155 (70)
4 x 165 (75)
3 x 170 (77)
2 x 175 (79)
1 x 180 (82); assisted rep at lockout
6 x 135 (61)
All pulls were from a deficit today; bar was loaded only with 25, 10, and 5 lb. plates plus, I stood on two single 35lb plates bringing the bar down to the top of my feet at the ankles. The Snatch-Grip Deads were a long pull today but I made a new PR pulling 285 for two cluster reps. My grip is as wide as I can go on the bar with my pinkie fingers touching the inner barbell collars. On the heavier cluster sets I tend to reset closer in but no more than a hand’s width away from the inner collars. The 3-Count Pause sets, pausing at the mid-thigh, were very difficult… it is definitely my new sticking point which I need to master and overcome. Stopping at that point, pausing, and then finish driving the hips in and locking out with no momentum is a challenge.
Push Presses are becoming a nightmare… after finishing my pulls I am dreading the presses I still have to complete… and they are a favorite of mine! As beat as I am my overhead pressing must be improving as I am maintaining my lift numbers.
Monday, 2 November - Medium Day
4 x 235 (107); Sumo Cluster Set
4 x 325 (147); Sumo Cluster Set
2 x 375 (170); Sumo Cluster Set - New Sumo PR!
1 x 385 (175); MISS (Sumo)
2 x 380 (172); MISS, MISS (Sumo)
5 x 325 (147); Conventional Straight Set
6 x 235 (107); Conventional Speed Pulls
6 x 235 (107); Conventional Speed Pulls
Push Press:
8 x 135 (61)
6 x 155 (70)
3 x 165 (75)
3 x 175 (79)
2 x 180 (82)
Partial Overhead Press (Standing):
9 x 100 (43); 2-count Pause at Top of Head and at the Lockout
8 x 105 (48); 2-count Pause at Top of Head and at the Lockout
7 x 110 (50); 2-count Pause at Top of Head and at the Lockout
6 x 115 (52); 2-count Pause at Top of Head and at the Lockout
Glute Bridges:
3 x 12 @ 135 (61)
Missed all the heavy Sumo pulls above 375… my hip drive was weak, as well as failing to fire and tense my glutes. Though 375 felt even more easier than the last time I pulled it, pulled it for two reps so I am getting stronger.
Wednesday, 4 November - Medium Day from Deficit
3 x 225 (102); Snatch-Grip from a Deficit (Cluster Set)
3 x 255 (116); Snatch-Grip from a Deficit (Cluster Set)
1 x 275 (125); Snatch-Grip from a Deficit
1 x 285 (129); Snatch-Grip from a Deficit
2 x 295 (134); Snatch-Grip from a Deficit (Cluster Set)
2 x 305 (138); Snatch-Grip from a Deficit (Cluster Set)
1 x 315 (143); Snatch-Grip from a Deficit
2 x 325 (147); Snatch-Grip from a Deficit (Cluster Set) - NEW PR!
Push Press:
5 x 135 (61)
3 x 155 (70)
3 x 175 (79)
1 x 185 (84)
5 x 190 (86); All Misses, couldn’t lock a single one of them out.
Parallel Bar Dips:
3 x 35 @ BW
Very good pulling today; all from a deficit with the bar down to just the top of my feet. Felt very strong and made a new PR by 40 pounds! I stopped at 325 to conserve energy for my push presses but I definitely feel I could have pulled 330/335. Push Presses felt much better now that I have cut back on the volume. Knocked out my dips that I failed to complete yesterday after my hill sprints and weighted stair climbing trainig.
Friday, 6 November - Heavy Day
3 x 235 (107); Conventional Cluster Set
3 x 325 (147); Conventional Cluster Set
1 x 375 (170); Conventional
1 x 395 (179); Conventional
1 x 405 (184); MISS (Conventional)
1 x 400 (181); MISS (Conventional)
1 x 400 (181); MISS (Conventional)
5 x 325 (147); Conventional Cluster Set
Bradford Press:
12 x 95 (43)
12 x 95 (43)
10 x 95 (43)
8 x 95 (43)
8 x 95 (43)
7 x 95 (43)
Push Press:
6 x 135 (61)
Sick today with a cold but I still managed to pull heavy. Missed on the 405 and 400 attempts again, stuck at the mid-thigh again, just shy of locking out. Need to work hard on my hip drive and tensing my glutes, as well as picking up my pulling speed via Dimels training. On a good note, the bar is definitely feeling lighter when picking up off the floor and my grip is solid throughout the pull which I credit to the Wide SGDLs from a Deficit.
Bradford Presses toasted my deltoids. It is not easy keeping the head stationary, especially on the behind the head portion of the movement. They have earned a place in my program along side Partial Standing Overhead Presses and Dumbbell Neutral-Grip Push Press.
One Month Report
17 workouts completed. Pretty much stuck to a one-day on, one-day off routine with the off days filled with my hill sprints, weighted stair climbs, and military calisthenics. Plus, badminton here and there in the evenings. I am fairly content with the results thus far:
Conventional DL 1RM: 405 (184)
Sumo DL 1RM: 375 (170)
Snatch-Grip DL from a 4+" Deficit 1RM: 325 (147)
Simply put: Push Pressing after Pulling is challenging. It will be interesting to see my Push Press numbers when I deload from this program in a month or two.
Regarding muscle soreness that I experienced:
I felt a bit of soreness and stiffness initially in the lower back which quickly travelled down into the hip flexors and the upper hamstrings for the first week. Disappearing after a day or two the soreness reappeared in my lower traps and then moved up into the rhomboids and upper traps. Within the past week the soreness drifted outwards into my lower outer lats where they intersect just underneath the arms at the external intercostal/serratus anterior region of the ribs. It was very tender for a few days and I still feel a slight tightness there today.
My shoulders have grown now to 54.5 cm (21.5 inches) from 50.3 cm (19.8 inches)!!!
Sunday, 8 November - CNS Recovery Day
20 x 145 (066); Dimel Deads (Conventional)
20 x 145 (066); Dimel Deads (Sumo)
20 x 145 (066); Dimel Deads (Conventional)
20 x 145 (066); Dimel Deads (Sumo)
20 x 145 (066); Dimel Deads (Conventional)
Dumbbell Neutral-Grip Push Press:
10 x 60 (27)
8 x 67 (30.5)
8 x 67 (30.5)
8 x 67 (30.5)
Lumberjack Squat and Press:
8 x 90 (41)
10 x 135 (61)
8 x 180 (82)
Commando Pull-Ups
2 x 12 @ BW
2 x 8 @ BW
Completed 100 reps of Dimels in under 12 minutes; I’m pulling quicker and driving the hips hard against the bar. I really focused on firing and squeezing the glutes harder on every rep. My Sumo stance Dimels have improved considerably; not so awkward feeling now. Dumbbell Push Presses were strong today; first time I knocked out three eight (8) rep sets in a row using 67 lbs. dumbbells. I hadn’t done the Lumberjack in years; I really had forgotten the uniqueness of the movement. I performed them to a dead low, rock bottom squat. I finished off with four sets of Commando Pull-Ups which I failed to perform on Thursday.
Tuesday, 10 November - Medium Day from Deficit
6 x 225 (102); Snatch-Grip from a 4" Deficit
1 x 275 (125); Snatch-Grip from a 4" Deficit
1 x 295 (134); Snatch-Grip from a 4" Deficit
1 x 315 (143); Snatch-Grip from a 4" Deficit
1 x 335 (152); Snatch-Grip from a 4" Deficit
1 x 345 (157); Snatch-Grip from a 4" Deficit
1 x 355 (161); MISS
1 x 350 (159); Snatch-Grip from a 4" Deficit - NEW PR!
Push Press:
10 x 135 (61)
5 x 155 (70); 3-Count Lockout
3 x 175 (79); 3-Count Lockout
2 x 185 (84); MISS, MISS
3 x 175 (79); 3-Count Lockout
Supported Fat Bar Wrist Roller:
2 x 45 (20)
2 x 90 (41)
2 x 70 (32)
2 x 45 (20)
Push Press:
8 x 135 (61); 5-Count Lockout
Great day! I added 25lbs (11kg) to my 1RM on the Snatch-Grip Deadlift from a 4" Deficit. Feeling stronger and stronger everytime I do this lift; missed the 355 on a very wide grip that failed. For the Push Presses I missed on the 185s. Just wasn’t a strong Push Press day for me; the 3 and 5-Count lockouts were gruelling. Supported Fat Bar Wrist Roller was performed by tying a rope to an Olympic Barbell Sleeve racked at chest height with a counter weight on opposite sleeve to hold the bar down. I usually perform my wrist rolling unsupported (old school straight armed) but felt like doing something different for a change.
Thursday, 12 November - Heavy Day
6 x 235 (107); Sumo
2 x 325 (147); Sumo
2 x 375 (170); Sumo
1 x 380 (172); Sumo
1 x 385 (175); Sumo
1 x 390 (177); Sumo - NEW 1 RM PR!
Push Press:
8 x 135 (61); 4-Count Lockout
6 x 155 (70); 2-Count Lockout
5 x 175 (79); 2-Count Lockout - NEW REP PR!
Partial Overhead Press (Standing):
8 x 110 (50); 2-count Lockout
6 x 115 (52); 2-count Lockout
6 x 120 (54); 2-count Lockout
Another strong pull day for me. Finally bringing my Sumo up; getting close to my Conventional numbers. Pulled for straight reps for all the warm-ups, then I surprised myself by pulling 375 for two straight reps. Felt like I had a third or even forth rep in me but wanted to try a heavier weight. Bam! 380 went up easier than the 375. 385 still no problem. 390 was solid. Stopped there happy with a 15 pound increase on my 1 RM plus, I was starting to get a tight cramping feeling in the abs and on my sides so I called it a day for pulling. The soreness I was feeling underneath the arms at the external intercostal/serratus anterior region has now quite apparently dropped down into the external obliques and transverse abdominis.
Push Presses were also a highlight with my making a new rep PR.
Wow! Very sore and tight in the external obliques and transverse abdominis area upon waking up this morning… no other soreness or pain though. Maybe a tad tight in the hamstrings and hip flexors but nothing that won’t loosen up by the end of the day. My sides feel just like the day following Muay Thai training after receiving a couple of spot on Tee Kao Kong strikes (Curving Knee Strike to the side).
Saturday, 14 November - CNS Recovery Day
20 x 155 (070); Dimel Deads (Conventional)
20 x 155 (070); Dimel Deads (Sumo)
20 x 155 (070); Dimel Deads (Conventional)
20 x 155 (070); Dimel Deads (Sumo)
20 x 155 (070); Dimel Deads (Conventional)
Lumberjack Squat and Press:
8 x 135 (61)
8 x 185 (84) *
6 x 215 (98)
10 x 135 (61)
Barbell Rollouts:
3 x 10
Completed 100 Dimels in under twelve (12) minutes; quick pulls with a solid hip and glute drive. I added 10 lbs to the Dimels today and 20-rep sets were no problem so I’ll increase it next time by another 10 lbs. The Barbell Rollouts owned me completely as I was absolutely toasted from the Lumberjack Squat Presses.
- That 185 on the Lumberjacks is not an error… I came across a strange 50lb Olympic plate in the gym. Looks similar to a 45 pounder except that it is marked “50 Lbs.”… curious, so I weighed it… 22.68kg, which is spot on.
Monday, 16 November - Conventional Day
4 x 235 (107); Conventional
2 x 325 (147); Conventional
1 x 375 (170); Conventional
1 x 395 (179); Conventional
1 x 405 (184); MISS (Conventional)
1 x 405 (184); MISS (Conventional)
1 x 405 (184); MISS (Conventional)
1 x 375 (170); Conventional
3 x 325 (147); Conventional
3 x 325 (147); Conventional
3 x 325 (147); Conventional Cluster Set
Push Press:
8 x 135 (61); 3-Count Lockout
6 x 155 (70); 3-Count Lockout
5 x 175 (79); 2-Count Lockout
Bradford Press (Standing):
9 x 95 (43)
7 x 100 (45)
6 x 100 (45)
Dumbbell Neutral-Grip Push Press:
6 x 67 (31)
Cable Face Pulls
3 x 20 @ 35 (16)
I couldn’t lock out the 405 on all three attempts; stalled every time at my mid thigh sticking point.
Wednesday, 18 November - My “I.D.” Day *
6 x 225 (102); Snatch-Grip from a 4" Deficit
4+3 x 295 (134); Snatch-Grip from a 4" Deficit (Rest-Pause Cluster Set)
5+2 x 305 (138); Snatch-Grip from a 4" Deficit (Rest-Pause Cluster Set)
5+2 x 295 (134); Snatch-Grip from a 4" Deficit (Rest-Pause Cluster Set)
5+2 x 280 (127); Snatch-Grip from a 4" Deficit (Rest-Pause Cluster Set)
5+2 x 275 (125); Snatch-Grip from a 4" Deficit (Rest-Pause Cluster Set)
5+2 x 265 (120); Snatch-Grip from a 4" Deficit (Rest-Pause Cluster Set)
5+3 x 260 (118); Snatch-Grip from a 4" Deficit (Rest-Pause Cluster Set)
Corner Barbell Push Press (Single-Arm):
10 (R); 10 (L) x 105 (48)
10 (L); 10 (R) x 115 (52)
8+3 (R); 8+4 (L) x 125 (57); Rest-Pause Set
6+3 (L); 6+2 (R) x 135 (61); Rest-Pause Set
Corner Barbell Push Press:
15+8 x 135 (61); Rest-Pause Set
- Intensiveness Dominant
Going strong after six-weeks on this Frequency Dominant Program (one day on, one day off) while still maintaining my other training on the off days. I am no where near as wiped out as I thought I would be.
Therefore, I will adjust my “CNS Recovery Days” to every 5-8 workouts. Also, as seen today, I will replace one of my “Heavy Days” with an “Intensiveness Dominant Day” every 4-5 workouts using a combination of Rest-Pauses, Drop Sets and Holds to blast my posterior chain.
Simply put it was hell today, as in it felt like I was pulling the bar all the way up from hell. That long.
On the pulls I performed the Rest-Pauses in a Cluster Set-like fashion. The first 4-5 cluster reps were performed with a quick 2-5 second rest in between reps; a quick re-grip and/or stand up and stretch. Then I rested 10-15 seconds then performed another set of cluster reps until failure which amounted to only 2-3 reps! The last set was sheer agony… huffing and puffing like the a Magic Dragon. The SGDLs performed in this fashion really wiped me out.
The Corner Push Presses were performed with straight Rest-Pause sets; taking only a 10 second rest after the first group of reps. I rested 15-20 seconds between switching arms.
This workout took one hour and ten minutes… a little too long I believe. It probably should have been closer to 45 minutes; I’ll have to work on that on my next Intensiveness Dominant Day.
Holy Hell! My wife had to roll and drag me out of the bed this morning. I felt like the rusty ole’ tin man until I got moving around a bit. No pain, just super stiff and tight in the joints. I definitely feel yesterday’s training. The lower obliques and t.a. are still a bit sore; eight days now in the same area.