2016 Log

How does the WG OHP hit your delts, Jester? Any major difference when compared to shoulder-width pressing?
 
_tim said:
How does the WG OHP hit your delts, Jester? Any major difference when compared to shoulder-width pressing?
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Big time.

I’m weaker because it takes the triceps out of it by comparison, but I find it builds bottom-ROM strength like nothing else.

If I had more time for my sessions, I’d do a lot more sets but it’s always a lesser priority than anything PC.
 
DL; 3-200kg, 1-220kg, 240kg, 250kg, 260kg@8, 280kg@9.75.

HBBS; 5-60kg, 3-100kg. Something about these is aggravating my SI on the left side. Guess lunges are the next direction.

Deficit hypers; 3-100kg, 6x3-110kg.

Pull-ups; 10x3, EMOM. I need to have better compliance for these. Might do more tonight.


Evening;
DL; 1-200kg, 1-220kg, 240kg, 260kg@8.5, 280kg@9.5.

Probably a bad idea to do this again but eh ... felt like deadlifting.
 
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Jester said:
Probably a bad idea to do this again but eh ... felt like deadlifting.
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Hey, when a man needs to pull, a man pulls. Nice work, sir.

In regard to the WG OHP - I get it. My OHP deltoid activation is something I've played with for years.
 
Ab-wheel; 2x10

DL; 3-200kg, 1-220kg, 240kg, 250kg, 260kg@6.5, 270kg@8-8.5, 280kg@9. 290 wasn’t going to budge.

OHP; 5-60kg, 70kg, 3-80kg, 4x3-85kg@8.

Evening;
DL; 1-200kg, 220kg, 240kg, 260kg@8, 270kg@9, 290kg@10.

Straight leg raise; 1x15

Conscious of the high volume week last week, not really hoping for 300kg this week, but another pull at 290 wouldn’t suck.
 
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DL; 3-200kg, 1-225kg, 245kg, 255kg, 265kg@9, 275kg fail. Lower back fatigue at its apex this morning. Could’ve probably worked back up and given it a crack, but fought the urge and will hold off until Thursday (unless I crack and deadlift again tonight).

Pull-ups; 8x3, +10kg.

Cable rows; 8-80kg, 3x8-120kg.

I really need to be stricter in including these.


Evening; l
DL; 1-200kg, 220kg, 240kg, 260kg@8, 280kg@9.

Made a change in setup steps and also of a sudden the erectors weren’t complaining even a little bit. So often it’s just the little things.
 
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30min recumbent

OHP; 5-60kg, 1-70&g, 80kg, 85kg, 90kg, 95kg 1/2-fail.

Lat pulldowns; 2x8-80kg. Just stretch stuff out.
 
Ab-wheel; 2x10. Not sure if these are better before or after the workout. Maybe they assist in preparing time to brace harder when done in advance?

DL; 3-200kg, 1-220kg, 240kg, 250kg, 260kg@6.5-7, 270kg@8, 280kg@9. Erectors/SI tightened a little and 290 wasn’t agreeing to budge without RPE 13.

WG OHP; 5-60kg, 8,8,7-70kg.

CG chin-ups; 8x3, +10kg. Am going to try doing these on my deadlift days. Will vary grip and load to (ideally) stave off adaptation for a while. The ‘stretch’ or extension value on the spine just “feels” great. Probably let’s me catch up on skipping upper back for a few weeks too.


Evening;
DL; 1-200kg, 220kg, 240kg, 260kg, 270kg@8.5, 290kg- versa velcro apparently wasn’t tight enough on the 290kg and it gave. I’m still counting it because I had it to the knee with speed and I don’t miss lockouts, ever. Frustrating and satisfying at the same time, somehow.
 
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Try this with the ab wheel... I can guarantee no extra loading is necessary.

Do two reps. On that third rep and every subsequent rep, stay at full extension for a slow count equal to the rep count. So, on rep three, you are fully extended for a 3-count. On rep 4, a 4-count. See how far you can go before the return trip doesn't happen. I do this test from time to time and the results are incredible both in a strength and endurance sense.
 
_tim said:
Try this with the ab wheel... I can guarantee no extra loading is necessary.

Do two reps. On that third rep and every subsequent rep, stay at full extension for a slow count equal to the rep count. So, on rep three, you are fully extended for a 3-count. On rep 4, a 4-count. See how far you can go before the return trip doesn't happen. I do this test from time to time and the results are incredible both in a strength and endurance sense.
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All the reps are paused/held in extension already :p

I’m looking forward to loading it for the hypertrophic impact as well. Always thought the KK look was awesome.
 
Well @Jester, if you can get to rep 20 with a 20-count, you will be in a very lonesome company. I had powerlifters, strength athletes, strong man guys, and regular joes like me try this, and the furthest anyone got was rep 17. I tap out with consistent practice at rep 9. I pause every rep too - but that wrinkle of increasing the pause every rep is the very definition of evil.
 
_tim said:
Well @Jester, if you can get to rep 20 with a 20-count, you will be in a very lonesome company. I had powerlifters, strength athletes, strong man guys, and regular joes like me try this, and the furthest anyone got was rep 17. I tap out with consistent practice at rep 9. I pause every rep too - but that wrinkle of increasing the pause every rep is the very definition of evil.
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I’m sure it’s bloody gruesome to go through it. But probably not ideal right before deadlifts ;). Sounds like a Friday night finisher.
 
DL; 3-200kg, 1-220kg, 240kg, 250kg, 260kg@9. 220kg, 240kg, 260kg@9. Called it there. Erectors just toasted. May try again tonight. But I probably should just reduce volume and limit the 2nd daily sessions back to Monday and Friday. Hopefully reducing it over the next 1-3 weeks gives me a taper performance bump.

SG deficit hypers; 3-100kg, 4x5-100kg. SG making big ROM difference (obviously), but also makes the rep feel smoother (less like a partial).

WG neutral chin-ups; 3x5-bw.


Evening;
1-200kg, 220kg, 240kg, 260kg, 280kg Gail. Erectors cramped and gave out. Probably overdue? Doesn’t feel like a strain. Might try some minor ROM stuff later before bed to keep it fresh.

Way way evening;
1-200kg, 220kg, 240kg, 260kg@8, 280kg@9.75.

Put everything back into place, felt great.
 
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