Ta. I've done about 10 weeks accumulating volume at about 85% 1rm (3x2 through to 5x4) for deads and front squats, this is the start of a mini ramping/peaking phase (although not a proper peaking programme), where I do max reps* at a certain weight, do 1-2 back off sets, and increase the weight for next week. Use a repmax calculator to track the target (9 x 152.5 = 198.3 ), stop when reps drop to 3 and go for a new max single the week after. * = as many as possible prior to form breakdown, or if there is more than 2 seconds between reps. My goal is a 190kg deadlift and a 110kg+ front squat with no belt (I've done 110 before but with a belt); I'll be running the same progression with OHP (looking for 3+ reps with 60kg) and bench (maybe a single at near bodyweight), with a few pulling exercises as assistance. After that, who knows! Maybe Dan John's Mass Made Simple, if I can get a decent 6 week run at it...
Thanks bubs, although still not quite as hefty add I'd like... But what is life without some form of progress! Today: Band pulls / dislocations (about 100) Press - 10x20, 6x30, 4x40, 1x50, 1x55, 10x50 (ooo), 8x47.5, 7x45 Short changed myself a bit on the back off sets, but I'm happy with the top set! Chins - 7,6,5 all neutral grip Rear/Lateral raises with 2.5kg plates - 3x20 DB hammer curls - 6x18s, 12x14s, 8x14s, 8x12s, 12x8s (a bit cheaty by the end) All done in 27mins and left as the gym shut
I spent too long sitting down today, had a small amount of upper back soreness also, but nothing horrendous, so mini recovery was all that's needed 4 mile walk with The Better Half (about an hour and a bit) All with a 14kg DB: 20 goblet squats Half kneeling hip lunge (BW) 10 BSS es Hip aeroplanes 20 goblet squats 1 arm power curl + press - 25,20,15,10,5 20 goblet squat between each (ie 25 left, 25 right, squats, 20 left, 20 right, squat etc) 1 arm floor press - 3x20es 20 goblet squat between each set 30 total Hindu push ups Foam roll a bit Feel better
Thursday gym. Had to double up squats and bench because I will be busy tomorrow and over the weekend. Duffin warm up Front squat - 10x20, 5x40, 2x60, 1x70, 1x80, 1x90, 9x85, 9x80 Band pulls Bench (paused) - 5x40, 3x50, 1x60, 1x70 (bit wobbly, my breathing was off and not enough lat tightness), 1x80 (slow off chest but more stable), 13x65, 13x60, 13x55 Farmers walk - 2 x 40m with 40kg DBs (fat handles) 1 arm DB row - 4x8x34s es Hammer curls - 2x25x12s (not strict) Right, pack for the weekend: 2 day KSI seminar, plus grading and private lesson with the boss
Weekend: my mate and I nailed our KSI Phase 5 gradings on Saturday morning, onwards and upwards! The seminar was on Saturday afternoon and Sunday, it was also excellent and fun: it covered some of the Phase 6 double stick applications, some Espada y Daga (sword and knife) and its applications to empty hand, some trapping and dealing with multiple attackers, some silat concepts and tactical (non-technical) knife defence. After doing a 3 hour grading and 5 hour seminar on Saturday we were a bit cooked, and flight times on Sunday meant there was no time for a private lesson with the boss, but I have all I need to train for Phase 6 so it's all good! I also met and trained with the guy who runs Kali Sikaran Helsinki, he's talented, knowledgeable and friendly, so Bozza, if you're reading, I can highly recommend you go and try his classes out! Monday - my kali class, double stick and empty hand applications Tuesday gym: Duffin warm up Plate swings - 10 between legs, 10 outside legs (with 20kg plates) Deads - 3x60, 1x110, 1x120, 1x140, 1x150 (hook grip today), 1x160 (pretty fast), 7x160, 7x152.5 My old 4rm (former 1rm) is now my 7rm. Lovely. BB row - 3x8x60, curl grip, pause at the top 1 arm DB bench - 5x20kg, 5,4,3,2,1 x28kg (no rest, 5 left, 5 right, 4 left etc) EZ curl - 100 x bar only (took some shots to the elbow over the weekend, so I wanted some extra blood flow). Done in 40 minutes, and I was working in with someone else during deads
Wednesday gym Bands pulls to warm up Clean grip OH squat (thoracics!) Press - 8x20, 5x30, 3x40, 1x50, 1x57.5, 7x52.5, 7x47.5 Meh, not terrible, but not great either! Cable chest pulls (like batwings) - 15 reps with 5s squeeze All done in about 13 minutes.
Thursday gym Duffin warm up Front squat - 10x20, 5x40, 3x60, 1x70, 1x80, 1x90 (moved fast, bodes well), 8x90 (old beltless 5rm is now beltless 8rm), 7x85, 8x80 Chins - 8,7,4,3 not enough rest, mixture of overhand and underhand KB waiter walk - 30m x 16kg, 30m x24kg, 20m x 24kg, each side Bench and DB rows tomorrow
Friday gym (opposite day!) Band pull warm up Bench (1s pause, practice leg drive) - 6x40, 4x50, 2x60, 1x70, 1x80 (pretty easy! Getting better at timing breathing), 10x70, 10x65, 16x60 Hammer curl drop sets (18kg, 12kg, 8kg DBs) - 10/6/16, 6/5/8, 3/5/10 Bro pump!
Weekend - 2hr private season with one of my students (single stick flow games across ranges, strong emphasis on "why" ) Long walk with the Better Half, 2.5hrs raking moss out of the lawn (now it looks like crap but i have faith in its recovery!) Monday gym Deads - 4x70, 2x110, 1x140, 1x150, 1x160 (DOH grip pr), 1x170 (hook from here), 5x167.5, 5x160 That is all Steak and kali class shortly!
Tuesday gym Band pulls Press - 6x20, 4x40, 1x50, 1x55, 5x55, 5x52.5, 5x50 Chins - 5,6,6 Circuit, no rest between exercises, 30s between rounds: Arnold press / constant tension shoulder press / hammer curls, 14kg DBs: 10/5/12, 10/2/10, 6/5/12 Time for a short walk and mission burrito!
Saturday gym Regular warm up Front squats - 5x40, 3x60, 1x80, 1x90, 1x100 (slow, I'm not so good training in the morning), 6x95, 5x90, 6x85 My old 3rm is now a 6rm, I wonder which elements of my programme have been good, and which are superfluous... Bench, paused (getting better at set up) - 6x40, 4x50, 2x60, 1x70, 1x80, 7x75, 7x70, 13x65 1 arm DB row - 4x8x34 (no rest) EZ curls - 100 rep drop set: 20x bar+20kg, 15x bar+15, 15x bar+10, 50x bar only Doughnuts and bacon sandwiches after
Keeping nice and healthy I see? Lots of exercises, etc. Good stuff. Why so many reps with the EZ curl bar unloaded? ... ...
Front squats, 95kg, 4 months ago I was able to squat 3 reps without a belt, 5 reps with a belt. Today i did it for 6 reps without a belt, so approx 10% stronger (according to Wendlers repmax formula). I'm following a routine i made up, so I'm pleased it's working! Ta! The empty bar reps are for a couple of reasons: extra blood flow to the elbows (I'm at the tail end of mild tennis elbow from an acute injury back in December), and superduper biceps pump! Don't need lots of isolation sets after the rows (or other heavier pulling motions)
Obviously, you are doing something right! I'd call that progress. You'll have to flesh that last one out as I'm at the tail end of a severe case of it ( still wearing splints ) I can see why doing many reps with an empty bar could benefit - but you are doing them after you've done weighted curls (okay, a digression) - doesn't that defeat the purpose? BTW, what is a "drop set"? Cheers,
It's just about pumping blood into the muscle. Derrick poundstone made it popular as a prehab exercise for preventing bicep tears
