Operation:Develop actual strength

columok

itsallaboutheL wrote: »

Alright i'll bite. What's an appletini press.

I assumed it was a close grip bench, but if that's your close grip numbers you should just hand your testicles into the nearest family planning clinic :pac:

Not bad Remmy.

Ok so take a corner of a room and stick a 20kg bar into the corner where the two walls meet the ground. You weight the other end. You could probably call it a t-bar press. Check out vid at 28 seconds.http://www.rosstraining.com/articles/hardcore.html

Appletini on Steroids is for dynamic day and have to keep it really really explosive. Me being a lug explains the low numbers yesterday.

itsallaboutheL wrote:

I assumed it was a close grip bench, but if that's your close grip numbers you should just hand your testicles into the nearest family planning clinic

Better not close-grip bench so. Have a sense of attachment to the little fellas and would hate to shame them into leaving me!

d'Oracle

itsallaboutheL wrote: »

Alright i'll bite. What's an appletini press.

I assumed it was a close grip bench, but if that's your close grip numbers you should just hand your testicles into the nearest family planning clinic :pac:

Its a less gay name for the one arm grappler press.

I'm not entirely convinced there is a point in doing it un-explosively.
And I'm really dissapointed that Colum didn't take the opportunity to troll the be-jesus out of you for asking.

d'Oracle

Remmy wrote: »

I have a feeling its an offset one arm dumbell push press.Appletini as in more weight on one side of the bell than the other to help with core stability for overhead pressing.Or I could have just pulled that out of my ass..:pac:

You have some excellent stuff up your ass.

Edwardius

d'Oracle wrote: »

And I'm really dissapointed that Colum didn't take the opportunity to troll the be-jesus out of you for asking.

He gave it up easy, the slag!

d'Oracle wrote: »

You have some excellent stuff up your ass.

Solid post.

columok

Reverse Band Press (Black Double)
60x3
80x2x3
95x6x3

Cleans (Tech)
20kgx4x3
50kgx4x3
w/Jerk 2x3 (Need to slow these down)

Bench (Upping the low rep volume to improve tech)
20x3x8
40x2x6
60x2x4
70x5,5,7

Incline Bench
30x10
40x10
50x10,10,10,10,7+F

Kurlov (Powersquatintensity)
30x4x10

columok

Backsquat (Operation do c. 45 under 50% warmup reps continues)
20x2x8
40x2x8
60x8
80x3
100x1
115x5 (d'Oracle reckons these were unduly high)
115x5 (Apparently better but still a little high)
115x5 (Probably similar)

Press (Technical)
20x2x8
40x2x5
50x3
60x1

Clean High Pull
20x3
55x3,65x3,
75x3,80x3,85x3,90x3

Power Shrugs (First time eva so feeling these out)
20x5
60x5
90x5
100x5, 120x5, 140x2+Fail, 130x2x5, 140x5, 150x1
These will take getting used to.

Kurlov (Powerrack)
32.5x10,10,10,9

d'Oracle

Damn you, I had to make dinner.

columok

d'Oracle wrote: »

Damn you, I had to make dinner.

Thanks to the Kurlov protocol I'm off all solids. I have to drink several anabolic 4000 kCal shakes a day. This saves more time for internet.

columok

Dynamic Upper+Body Day

Tricep Dbl Band (Green)
10x3

I supersetted these with dicking around/ skin the catting on the rings.

Appletini on Steroids
30x3
35x3x3
37.5x3x3

Powercleans:
60x3
80x1
90xF,F (Splitting after 2nd pull. Bad form. Setup position still feels sore in my spine.)
70x2x2
60x3x2

Powerclean drill (First pull, 2nd pull, powerclean)
60x6x3

Banded Low Box Squats (Green)
20x3x3
40x2x3
50x8x3

Kurlov (Powerrack)
35x10,8,10,5

columok

Reverse Band Press (Black)
60x2x3
80x3
90x3
100x6x3
These weren't great in terms of lockout but midway through Dave had me pause at top for a few seconds. Need to fix tricep weakness massively!

Band Bench (Black)
20x2x8 No Band
20x2x3 Banded
30x3
40x5x3

JM Press
20x2x8
30x4x6

Ring Chins
5x3

Lateral Raises/ Kurlov (HammerTime)
10kgx4x8 with 10kgx4x10

columok

Dumbell Split Hang Snatches
100x3x10kg

Backsquat
20x3x5
40x3x5
60x1x5
80x3
100x1
110x1
120x2 (Meant to be 5 but felt tired)
125x1PR
130x1PR
Need to fix my gammy hip/glute/leg/back

Clean High Pulls:To be replaced with rack pulls
50x2x3
60x3
70x3
75x3
80x3
85x3
(Lots of drilling at 60,50,40)
Bad buzz. Nerve making setup after second pull uncomfortable.

Power Shrugs
60x5
80x5
100x5
120x5
130x5
140x3x5
150x3

JM Press
20x2
35x4x6

Kurlov (Hammertime II: The Hammering)
15x3x8

columok

In a rush tonight so it was cut short.

Tricep double band explosions (Black)
10x3

Incline Bench (with the Garvasaurus)
20x8
40x6
55x4x8

Garlov
12.5x8,12.5x8,10x8 Lat raises w/ 12.5x10,10,10

columok

Rough night. First day of re-started lowcarbing. Gonna be trying to sit within the 50-100g zone. Once I'm fat adapted again I'll be fairly free and easy with the calories. Just need to veer away from an escalating sweet-tooth!

Reverse Band Press (Black)
60x2x5
80x3
90x3
102.5x3 (Bad)
100x3 (Bad)
95x3,4,4,4,4 (Variable)

Press (Tech) after some lat pointers
20x5
40x5

Band Bench (Black w/ Kerazzy Knot of death)
20x2x8 (no band)
20x2x3 (3 rungs)
30x3 (2 rungs)
40x3
45x3

Cleans
20x3x3
60x3x3 (Felt a lot better than recent powerclean abominations)

Clean+Jerk
70x3x1
80x2x1 (Powerclean + Press Out)
95x3xF (Good height on the pull just didn't get a good finish on it)

This week will be a write off. Will just get some medium rep stuff done!

columok

Thanks to some pre-training oranges (thanks Dee) and some good re-programming with Dave had a suprisingly good session tonight.

Current 6 week goal is to fix the problems of losing curve at bottom of squat and not hitting full depth!

Good Mornings:
20x2x5
40x5
50x3
60x3
65x3,70x3,75x3,80x3,85x3,90x3,95x3,100x1 (cut because felt a bit squatty)

Low Box Squats (1 second pause)
20x5
40x6
60x6
70x6
80x6
85x6

Costello Press
3,2

Power Shrugs
60x6
80x5
100x5
120x5
130x5
140x5
150x5
150x5 (These were terrible but great pump)

JM Press
20x8
40x4x6

COH

columok wrote: »

Low Box Squats (1 second pause)

How Low?

Costello Press
3,2

He's not that heavy... but the weight distribution of his enormous head must make lifting him awkward enough

columok

COH wrote: »

How Low?

The lowest boxes in ironside. I would guess they're a foot give or take a few inches! I was finding as my backsquat got heavier I was beginning to skirt above parallel.

COH wrote: »

He's not that heavy... but the weight distribution of his enormous head must make lifting him awkward enough

Step 1 in becoming an internet guru: Have people name lifts/household objects after you.
Step 2: Assume control of the internet!

columok

Had 2 oranges before training but must in future eat a nice fat/protein meal.

Tricep dbl band explosions (Black)
8x3

Speed Press
20x2x5
30x4x3
35x4x3

Banded Box Squatz (Black)
20x8 (No bandz)
20x2x3
30x2x3
40x6x3

Powersnatch
20x2x3
30x3
40x3x3

Started dying in the midst of the boxsquatz. Gah!

columok

Warm-up: Padz- Been a while.

Taped together KB unilateral presses:
Got this from an EliteFTS article and using it as my new max effort press movement: The imbalanced kbs (24kg on L, 18.5kg) taped together with a blue band for non-linear loading should overload all my sticking points
3x6,
4x2,
8x3

Band Resisted Press: (Blue:Two Knurls)
20x2x3
22.5x3,
25x3,
27.5x3
30x2+FAIL
30x2+FAIL

Rack Jerk:Outta the race to 120kg
20x3
40x3
60x3
70x1
80x1
92.5xF, 90xF (Good Height but just wasn't getting under bar. Needs more drilling)

Dips:
4,5(Max)

JM Press (Supersetted with 2/3 of max dips between rounds)
20x2x6
3 Dips
30x6
2 Dips (Too Rushed)
40x6
3 Dips
40x6
3 Dips
40x6
3 Dips
40x6
3 Dips

Ring Chins: Supersetted with dicking around on rings doing levery skin the catz
3,3,2

Pad Work Again

Then Max Chins=7

itsallaboutheL

Are you taking the proverbial, or is that actually what you're doing?

d'Oracle

itsallaboutheL wrote: »

Are you taking the proverbial, or is that actually what you're doing?

To be Honest L you think you know everything!!!!

Its are sad!!!!

d'Oracle

Hanley wrote: »

To be honest, that's highly ironic.

It is.

Top marks.
Have a fairy cake.

columok

Dear Internet/Strength&Conditioning Policez

You winz at irony.

Hanley

columok wrote: »

Dear Internet/Strength&Conditioning Policez

You winz at irony.

It just seems a little bit weird that 6 weeks ago you'd never benched and now you're doing all these crazy band assisted/resisted/unstable/zero-g variations.

Like fair enough if you're doing them cos they're fun, but if oyu're after a bigger bench (which I don't even know if you are or not), there's vastly superior methods.

columok

Hanley wrote: »

It just seems a little bit weird that 6 weeks ago you'd never benched and now you're doing all these crazy band assisted/resisted/unstable/zero-g variations.

Like fair enough if you're doing them cos they're fun, but if oyu're after a bigger bench (which I don't even know if you are or not), there's vastly superior methods.

It's fairly obvious that the kettlebells taped together are a joke.

All of the "crazy band assisted/resisted/unstable/zero-g" is all for my press (as in strict press) which is my marker upper body lift. My three marker lifts are Press, Backsquat and Powerclean and my programme is an attempt to improve these where my spine allows. My programme is also my opportunity to have a bit of fun with my training with some guidance from Dave. I've never really programmed before and I think its enjoyable using yourself as a guinea pig.

I've been pressing for 18 months now and my press had definitely stalled with linear progression. Coupled with that I have a very definite weak-point within my press that my coach, Dave ,has spotted through observing my press.

Any benching that has been done is as an assistance exercise for my press. If I was benching I'd be doing a hell of a lot more 3x5, 8x3 straightforward benching until i hit a plateau!

So there is definitely a context for the "crazy band assisted/resisted/unstable/zero-g" stuff while a dramatic weakness exists within my press. Presumably at a certain my bench strength may be a limiting factor and I will need to sensibly train the hell out of that. The core of that effort will be simply benching at appropriate intensity + volume!

itsallaboutheL

d'Oracle wrote: »

To be Honest L you think you know everything!!!!

Its are sad!!!!

Needs more fullstops.....

columok

Warmup: Did some kata to music.
Empty Hand, 5kg DB, 10kg DB, 12.5kg DB
Tried to vary music per set to work different intensities

Open Question: Are they PRs if its not a main compound lift?

Good Mornings
20x2x5
40x2x3
60x3
80x3
90x3
95x3
100x3
105x3
107.5x2 (Poor quality)

Low Box Squats (w/ Pause)
60x6
80x6
90x6
95x6
97.5x6 (Misloaded. Thought it was 100. This was asymmetric.)
100x6

Rack Clean Pulls
20x2x5
3 Dips
40x3
3 Dips
60x3
3 Dips
70x3
3 Dips
80x3
3 Dips

Power Shrug
100x5
3 Dips
120x5
3 Dips
130x5
3 Dips
140x5
3 Dips
150x5
3 Dips
155x2
3 Dips

Kurlov/Lat Raisee
12.5x2x8

itsallaboutheL

columok wrote: »

Open Question: Are they PRs if its not a main compound lift?

If they need to be.

Unless they're shrugs. You can't PR on a shrug. Although that rule may be open to some abiguitiy if the either of the words "power or dynamic" is inserted before it.

d'Oracle

itsallaboutheL wrote: »

If they need to be.

Unless they're shrugs. You can't PR on a shrug. Although that rule may be open to some abiguitiy if the either of the words "power or dynamic" is inserted before it.

Everything is interpretable.
You may not PR on a shrug, but you can certainly have a personal best on YOKE measurement.

A good indicator of YOKEDNESS is the amount of your neck which is not YOKE.
Measured in mm (or microns if you are really YOKETACULAR)

YOKE.

columok

d'Oracle wrote: »

Everything is interpretable.
You may not PR on a shrug, but you can certainly have a personal best on YOKE measurement.

A good indicator of YOKEDNESS is the amount of your neck which is not YOKE.
Measured in mm (or microns if you are really YOKETACULAR)

YOKE.

Picometers is industry standard.

d'Oracle

YOKEometers.

columok

So wrecked today I can't even explore some beneficial sticking-point blasting new movements. Ketosis going well but didn't look after the pretraining carbs and as such felt like crap.

Double band explosions (Black)
8x3

Speed Press
20x2x3
30x3
35x8x3

Powercleans: Asked token to have a look at whats being going on with these. Diagnosis: Setup is awful and as a result bar is too far out in front of me on first pull. Same on second pull has resulted in armpull!
20x2x3
40x2x3
60x2x3
80x3x1
85x1
90x2xF
Meant to do 70x3x3 for tech but felt like crap

Band-Resisted low box squats (Green)
20x2x3
30x3
40x6x3

So need to look primarily at my carb cycling especially for morning/early training sessions.

d'Oracle

What happened to not doing power cleans?

columok

d'Oracle wrote: »

What happened to not doing power cleans?

Who can say.... I guess the opportunity of having a world class Pendlay-Brand couch like Deegan made it worthwhile.

columok

Band Resisted Press (Blue)
20x2x3 (none)
20,22.5,25,27.5x3
30x1
32.5x1
35xF

Push Press
20x5
40x5
60x5
65x5
67.5x5
70x3
72.5x2
75x1
80x1
85xF

JM Press
3 Dips (wide bar)
30x8
3 Dips (wide bar)
35x8
3 Dips (wide bar)
35x8
3 Dips (wide bar)
35x8
3 Dips (wide bar)
35x8
3 Dips (wide bar)

Bag Work

First day of carb cycling. Life feels better.

columok

Crap session. Poor energy!

Good Mornings
20x2x8
50x3,70x3,80x3
90x3,95x2+Crap
Stopped.

Low Box Squat
50x6,
80x6
100x6
105x6
Something went wrong on one of these. Lower back sore.

Rack Powercleans
20x2x3
50x3
Back felt gah. Stopped

Incline Bench
20x3
40x3
50x1
60x1
70x1 PR
75xF
72.5x1 PR
75xF PR Just about

Dicked around on rings.

columok

Had a bad few days after backspasming on Thursday last. Need to work on flexibility + fixing my posterior chain.

Incline Bench (45 degree)
20x3
40x3
50x1
60x1
70x1 PR
75xF
72.5x1 PR
75xF PR Just about

Dicked around on rings.

columok

Had a bad few days after backspasming on Thursday last. Need to work on flexibility + fixing my posterior chain.

Incline Bench (45 degree Barry Barlov)
20x2x5
40x5
60x5
65x4
70x3
77.5x1 PR+2.5kg
80x1 PR+5kg

Dips
4,3,3

DB Press (3 rep test)
10 3R,3L
3 Dips
12.5 3R,3L
3 Dips
15 3R,3L
2 Dips
17.5 3R 3L
2 Dips
20 3R 3L
2 Dips
22.5 2R 0L
3 Dips

Jerked around on rings.

d'Oracle

Good job, chief.
Who'd have thunk it, lots pressing in multiple directions improves your pressing strength.

columok

Thanks dude!

Since backgate gonna work incline bench as a primary compound once a week and also hit a bunch of dumbbell presses (maybe seated- who can say) to try and fix my losery left arm.

150kg press by year's end. You heard it here!!!

Edwardius

Think you're selling yourself short with the press goal, cracka.

columok

Dead Ed wrote: »

Think you're selling yourself short with the press goal, cracka.

152.125?

Edwardius

columok wrote: »

152.125?

this much:

https://www.youtube.com/watch?v=H21eV_3GoTo

Calling it a жим стоя adds 10kr straight off the bat

columok

Seated Shoulder Press
20x2x5
40x5
50x5
55x3
57.5x3
60x1 (slow)
These are horrible and should be banned!

Did a rehab session with Dave
Glute work: 1+1 min
Hip Flexor: 1+1
Interior Rotation: 30+30
Exterior Rotation 1+1
Leg Out in Front: 1+30

Reverse Hyper
Empty:2x7x15
5kgx2x15
7,5kgx2x15
10kgx15

Next time need to do 10kg bar 5x25 Good mornings.

Dipz+Chinz
3+4
2+4
2+3
0+3
0+2

Reverse Hyper Curls
3x5kg

columok

Felt tired. In work early, crappy sleep.

Incline Bench (45 deg)
20x2x8
40x3
50x3
60x3
65x3
67.5x3
70x3
72.5x3
82.5x1 PR
85xF (Apparently I gave up too early!)
83.5xF (Proper Fail)

JM Press supersetted w/ Dips
Max Dips=5
20x2x8 (3dips)
35x5x10 (w/4x3,4 Dips)

Good Mornings: Rehab
10kg Barx2x25
20kg Barx3x25

Reverse Hypers :Rehab
Emptyx2x25

Dave had me try a OH press triple @60 after all the tricep/shoulder frying. Hit the first two reps well so happy going into my press max test on thursday!

columok

Press
20x2x5
40x3
60x1
67.5x1 +2.5kg PR
71x1+6kg PR
72.5xF,F (Apparently was starting out with a cruddy barpath)
Did 60x2 with much better barpath. Need more tech work.

Incline 45
20x2x8
60x6
65x5,5,4+F,3+F (elbows all over the place.figured out problem.)

Weighted Dips
3, 3 (2.5kg), 3 (5kg), 3 (7.5kg) 3 (10kg)

Bench Rows
20x8
40x8
50x8
60x5
65x8
70x8
75x8

Overhead Squat
20x8
25x5,30x5,35x5

daveyc21

columok wrote: »

Press
20x2x5
40x3
60x1
67.5x1 +2.5kg PR
71x1+6kg PR
72.5xF,F (Apparently was starting out with a cruddy barpath)
Did 60x2 with much better barpath. Need more tech work.

Incline 45
20x2x8
60x6
65x5,5,4+F,3+F (elbows all over the place.figured out problem.)

Weighted Dips
3, 3 (2.5kg), 3 (5kg), 3 (7.5kg) 3 (10kg)

Bench Rows
20x8
40x8
50x8
60x5
65x8
70x8
75x8

Overhead Squat
20x8
25x5,30x5,35x5

Great PB and a lot more in the tank....

columok

Push Press
20x2x5
40x3
60x3
70x3
82.5x1 PR +2.5kg
85x1 PR +5kg
87.5x1 PR +7.5kg
70x4x3

Single Arm DB Press
11x3
16x3
21x4x6

Good Mornings: Rehab
20kg Barx3x25

Reverse Hyper w/ DB Kurlov
Emptyx4x15 supersetted w/ 13.5x4x10 Kurlov

De-crocking
Glutes 1+1
Hip Flexor 1+1
Int 1
Ext 1+1

Bent Over Rows
21x8
26x8
31x8
36x8
41x6

columok

Short punchy session as Claire was with me.

Incline Bench (45+ Some say 52.5)
20x2x8
40x6
60x5
65x4
70x3

Single Arm Db Press
23.5x6, 23.5x6, 23.5x6+4

Max Dips: 7 (+2 PR)

Bent Over Rows + Dipz
36x6 + 5 dips
41x6 + 3x5 dips

columok

Press
20x3x3
40x3
50x3
60x3
61x3
62.5x2
63.5x2
65x2
66x1
67.5xF

Bench Rowz
20x5
50x5
70x5
75x5
77.5x5
80x5
82.5x5
85x5
87.5x5

Good Mornings: Rehab s/s w/ Lat Raises
3x25x20kg w/ 3x10x10kg

Reverse Hyper Kurlov
15x Empty+16kgx10
10x5kg+16x10
10x10kg+16x10,4 Ran out of time
10x10kg
10x15kg

columok

Bizarrely slightly hungover today so this was a write-off session.

Push Press
20x3x3
40x3
60x3
70x3
72.5x3
gah

Reverse Hyper: Rehab
Emptyx3x15

Seated DB Press
11x10
16kgx5x10

3 Dipz. Gah

Db Shrugs
31x10
36x5x10

Super Yoke OH Walk
Zero, +10, +15, +20

Kurlov db
11kgx4x10

New Invention: Skullcrusher Press
11kgx4x10

gah