T Nation

Red Queen's Relay Race


#1342

2019-02-23
W/U 10 min

SQ
135x5
185x5
225x5
265x3
295x3
315 2x3 (milestone reached)
275 2x5

Clean and press
145 3x5

Pendlay row
215 3x5

Curl bar curls
95x5
105 2x5
110x5
115x3,2

Face pulls
50 3x15


#1343

2019-02-25

W/U 5 min

Front SQ
135x5
165x5
195x3
225x3
240 3x2
210x5
Quads tried to cramp. Still should have done more sets @240

Incline Press
135x5
155x5
170x3
185 4x3
Next go 5x3 and convert it to 3x5 over time.

DL Row
245 2x5, 6

Slingshot CG BP
225 5x3
Feels like cheating, especially with such paltry poundage, but it’ll help lockouts. Gonna turn this into 3x5 and then go up in weight.

DB Laterals
20’s 3x10


#1344

Do you unrack for CG by yourself? Is it difficult with the slingshot on to rack and unrack?
Slingshot looks pretty good for that exercise


#1345

I usually unrack the bar myself. I don’t have a training partner and I’m really bad at asking for help. It’s not any harder to unrack with a Slingshot. The hardest part is getting hands on the bar to begin with, but that’s not hard at all with close grip. Re-racking is pretty easy too. I think if I boost poundage too fast I might run into trouble, but the gym’s bench has spotter arms, so I can lay it down and get out from under it if needs be.


#1346

Cool
Thanks.


#1347

2019-02-27
DL
135x5
225x5
275x3
325x3
375x1 (hook)
435x1 (straps) (15 lbs from milestone)
Really wasn’t feeling it today. Top set was really slow. Slower than it ought to have been, but 10lbs over the last max DL so it’s okay. Probably just need to do more deadlifting at percentages if I want my DL to go up faster. Also, deficit DLing doesn’t seem to carry over to my conventional pull all that much. I’m good off the floor, it’s at knee height that I’m slowing down. Rack pulls?

Push Press
135x3
155x3
170x2
185 4x1 (count 20 between attempts)
165 2x5

Dead Stop SSB GM
195x5
205 2x5

Flex DorsiFlex Row machine
210 3x10 (low on upper handle)

DB Hammer Curls
55’s 2x5,2x3


#1348

I’ve never liked deficit dead. Always felt awkward not like a DL. If bands or chains are an option it gets heavier as you pull toward lock out and you need to pull with force to keep going. Those have helped me the most. Chains more than bands. I’ve always had a hard time with rack pulls or pulling off mats getting it to feel like I’m in the same place as if I started from the floor.
I think dead stop GMs will make you pretty damn strong.
For me what has helped is

  1. Chains
  2. Good morning
  3. SLDL
  4. Bands.
    That’s just me, many others may have different experiences.

#1349

Using bands again might be just the thing. They kick in hard at just the right height and really work my upper back. There are some at my gym that I donated years ago. I’ll try them out again. I’ve been trying to keep it simple, but…

I have a funny story about using bands that I might tell some time.


#1350

No better time than the present, I always say.


#1351

I was at a 24 hour Fitness, doing deadlifts for reps in the squat cage, using 295 with quad-wrapped mini-bands. It was the only place I could secure the bands and the racks uprights hid them. I was early 50’s at the time I think.

Anyhoo, some young bro-dude saw me apparently struggling with the 295 lockouts and figured he’d for sure show the old man just how you deadlift such a light weight and demanded access. I exited the cage and he jumped in to pull. He managed to pull it to about the bottom of his knee, started shaking and grimacing and got yanked forcibly back down to the floor. Those bands added about 200 lbs to the bar.

Of course I laughed out loud. He didn’t say a word. Just gave me a dirty look, exited the cage and then the gym.

I never saw that guy again.


#1352

Awesome
He deservesd that hoist.
Bands are great, they make it way harder


#1353

You bet. I pulled a stupid-easy straight-weight 515 not long after that.


#1354

2019-03-01
W/U 5 min

SSB Squat
145x5
195x5
235x3
275x3
295 2x3 (weight PR)
265x5

OHP
95x5
115x5
135x3 felt too heavy
155 2x3,2,2 really heavy

Pullups
BW 3x9, 3x8

Body Master Vertical Chest Press, neutral handles
180 3x10

That’s it. I wanted to quit right after the first squat set@295. Shoulders still hadn’t recovered from the push presses a couple of days ago. Generally run down in gym terms, though I feel okay otherwise.

I need a couple of easy sessions where I just get a bunch of blood through the muscles.


#1355

I’m feeling that way as well. Going to just train sensible for a few weeks then see how I feel.
The SSB squats really feel like a full body exercise to me. Shoulders, upper back, hips, legs. The weight just pushes down in a different way than squatting with a straight bar.
Congratulations on the PR, enjoy the feeling of accomplishment.


#1356

I’m with you on the SSB. Bar lays differently on the traps adn upper back. Got a lot of stimulation and really had to focus on keeping the upper back locked in. Gonna be sore tomorrow. Hell - sore now.


#1357

2019-03-04

High-Bar Paused Squat(3 count)
135x5
185x5
225x5
265x5 (belt on)
280x3 (PR +5lbs)
285x3,3 (PR +5lbs)

Incline Bench
135x8
155x5
175x3
185 5x3
superset
1 Arm DB Rows
100 5x5

EZ Curl bar curls
115x5,3,3,3

Felt really good today. Felt like I could get 5’s @285 on paused squats.


#1358

Congrats on the PRs!


#1359

Well done.


#1360

Thank you, sir.


#1361

Milestones I’m working towards.
OHP 185 single done
OHP 185 triple
OHP 205 single
Push Press 225 single
Front Squat 315 single
Squat 315 triple done
Squat 315 3x3
Squat 315x5
Squat 315x5 paused
Squat 315x10
Squat 350 single
Squat 380 single
Squat 405 single
Front SQ
DL 405 done
DL 450
DL 475
DL 500