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380 lb Bench Press, 330 lb Front Squat, OHP Fail, Thoughts About Upcoming Meet Attempts & Stuff You Should Read

April 7, 2013 — Leave a comment

Man, I was hoping to get 3 PRs this week, but only got 2:

Bench Press: 380 lb (1RM)

So I got a 380 lb bench press this past Friday!

This is a +5 lb PR, and one of my goals for 2013!

Up from 355 lb at the start of the year, which is a +25 lb increase in a little over 4 months. Not bad!

Now I just need to work on my squat, deadlift and overhead press, which have a combined increase of 0 lb in my 1 RM so far this year 🙁

Front Squat: 330 lb (1RM)

On Tuesday I worked my way up to a 330 lb 1 rep max on the front squat!

I did this mainly because I figured out how to make front squats more comfortable.

Hated front squats before simply because my anterior delts and collar bones can't take the pressure of a loaded bar. It's very painful for me and I would always end up with bruises on my shoulder and collar bone area.

Also I don't have the flexibility in my shoulders and wrists to maintain the rack position.

I put on a pair of Fat Gripz to the bar to act as padding. This took care of the bar-digging-into-shoulder-and-collarbone pain.

And I used a pair of straps to hold onto which eliminated the need to put myself in a double Americana arm lock with the bar in the rack position.

I don't normally do front squats, but I'm going to add this in the mix mainly to build my quads and my erectors (in my back). Also, I read that Dan Green uses front squats to build his back squat. He's a pretty strong guy, so it's gotta be good!

My lower and middle of my back was pretty sore the next day, especially the left side, which I think affected my OHP...

Overhead Press: 260 lb (MISSED)

Attempted a 260 lb OHP on Wednesday, which would have been a 5 lb PR, but I couldn't lock out my left arm:

At first I thought the issue was my left triceps, but it wasn't sore at all and felt fine. I think the issue was my core wasn't stable enough and because of this, I didn't have a solid base to push off of. This was probably due to the front squats done on the previous day. Lower back and middle of my back was very sore, and somehow this resulted in some instability.

I did mostly extend my right arm, so I'm pretty sure I'm capable to pressing 260 lb with both arms. But extending my right arm while not extending my left caused my body to slightly bend to the left side which made the back pain a little worse. It's feeling fine now, so I may try again next week.

Thoughts About Upcoming Meet Openers & Attempts

There's a CPF meet coming up in June, and I've given some thought to what my openers, 2nd and 3rd attempts would be.

I'm going with the strategy of opening with a 2RM or 3RM (or a weight that I use for my "over warm-up" set), 2nd attempt to beat a 1 rep max, and 3rd attempt to beat my 1RM again.

So it looks like this:

	1st Attempt	2nd Attempt	3rd Attempt
Squat	210 Kg (462 lb)	235 Kg (517 lb)	240 Kg (528 lb)
Bench Press	160 Kg (352 lb)	170 Kg (374 lb)	175 Kg (385 lb)
Deadlift	230 Kg (506 lb)	250 Kg (550 lb)	255 Kg (561 lb)
Total	600 Kg (1320 lb)	655 Kg (1441 lb)	670 Kg (1474 lb)

This could change in the future, but I think this is doable. I would have to be 100% and injury free.

I still need to mail in my application form, so I think I'll do that this week.

Also, I need to really work on my squat and start deadlifting again. I haven't deadlifted in a month due to an injury, but I have been doing 1 arm suitcase deadlifts to maintain pain tolerance during the hook grip, and hit my obliques and other muscles on the side of my trunk.

I should also review the rules and make sure they allow the reverse grip bench press and the performance enhancing Three Wolf Moon shirt...

Anyway, check this out:

Stuff You Should Read

Heavy Partials for Size and Strength by Greg Nuckols
Hip Thrust & Glute Science and Maximizing Power Production by Bret Contreras

In Weekly Review 260 lb OHP Fail, 330 lb Front Squat, 380 lb Bench Press, Bret Contreras, core stability, CPF, fat gripz, front squat, greg nuckols, ohp, partials, reverse grip bench press, Thoughts About Upcoming Meet Attempts

OHP: 225×5, Bench Press: 350×2, Observation On Personal Records And Stuff You Should Read

March 31, 2013 — Leave a comment

A couple of rep PRs this past week:

Overhead Press: 225x5 (5RM)

I've been wanting this for a while now. Pretty happy I got the LMAO2PLATE OHP for 5 reps milestone!

Maybe I'll try for a 260 lb 1RM soon.

Bench Press: 350x2 (2RM)

On the first set, I slipped on the bench despite having that rubber anti-slip mat. Maybe it had something to do with the shirt I was wearing.

On the second set, I got 2 reps, but missed on the third. Had I not slipped on the first set, or had I wore my Three Wolf Moon shirt, I probably would have gotten 3 reps.

Thinking of going for a 1RM of 380 lb this upcoming Friday.

An Observation On Personal Records (PR's)

Lately I'm starting to notice from reading other people's blogs and updates in my Facebook feed is that a lot of people who consistently get stronger, along with those who are freakishly strong, tend to keep track and try to beat their personal records (PR's) on a variety of rep ranges and exercises.

I think there's something to this, as far as training effect, getting stronger and motivation goes.

I mean, if someone were to improve on their 5 rep max on say, the bench press, then their 3 rep max may be higher as well. And if this someone hit a 3 rep max, then they might be in a position to set a new 2 rep max. If they set a new 2 rep max, then maybe they're strong enough to get a new 1 rep max. Going by memory, this has been the case for me. If I hit a rep PR, then I usually can get another PR in a different rep range, and sometimes even a new 1 rep max.

Motivation-wise, having a 5,3,2, and 1 rep maxes on all major lifts gives you a lot more to shoot for (ie. more PR's to break). Trying to break a 1RM on the squat, deadlift, bench press and overhead press (total of 4 personal records) won't last very long and is not sustainable. But if you go keep track of your 5RM, 3RM, 2RM and 1RM on the big 4 lifts (at least, the 4 big lifts that I do), that's a total of 16 different PR's to try to break. Choosing from 16 different personal records to try to break, say, on a weekly and bi-weekly basis seems a lot more feasible than simply going for 1 rep maxes.

And that's only with 4 rep ranges and 4 different lifts. The number of PR's "to break" would increase with different rep ranges (say by adding 10RM, 8RM and so on) and different exercise or a variation of an exercise (ex. paused squats, paused bench etc), giving you more opportunities to break PR's and get stronger on a regular basis.

I don't know about you, but whenever I hit a PR in any rep range, I feel good about myself, and it validates that my training is working. Whenever I'm planning to hit a PR, it's usually on my mind days before I attempt it, and I'm pretty psyched for my workout.

At this point, I'm keeping track of my 1RM (it's on the "About The Author" section of each post on my blog), but I need to add 2,3 and 5 rep maxes (maybe others) to that section, or maybe new page so I can easily look it up.

Anyway, check out these blog posts I came across this past week:

Stuff You Should Read

The Myth Of Perfect Form by Brandon Morrison
Why Is Core Strength So Important? By Dave Hedges
Getting Stronger: The Evolution by Greg Nuckols

In Weekly Review 2rm, 5RM, Bench Press, ohp, overhead press, personal records, PRs, reverse grip bench press

No More Pain, OHP, 340×3 Bench Press, High(er) Bar Squats And Stuff You Should Read

March 24, 2013 — Leave a comment

A recap of this past week:

NO MORE PAIN

Pain from my injury sustained earlier this month is pretty much gone. I can low bar and high bar squat 440 lb without feeling any pain. I can now sneeze without feeling pain on my right side as well.

Time to ramp up my squats and deadlifts again!

225 lb Overhead Presses

I did 15 total reps with 225 lb this week, whereas last week I only managed 12. I did miss on the 5th set (the bar was pushed too forward in front of my body), but I managed to get the final 3 reps on the next set.

On Wednesday I'm going to try for 225 lb x 5, something that I've been chasing for a while.

And after that, I'm thinking hit a 3 rep max, then 2 rep max, then go for a 1 rep max of 260 lb.

All in good time.

Reverse Grip Bench Press

340 lb x 3, which is a 3 rep max. Previously I did 2 reps with this.

Next Friday, I'm going to try for a 2 rep max with 350 lb. To be honest, I wouldn't be surprised if I can get 3 reps with 350 lb.

High(er) Bar Squat

Threw on a pair of Fat Gripz Extreme onto the center of the bar to experiement with on Saturday. Worked up to a single at 440 lb, and then did 410x3 for 2 sets.

It gets a little harder coming out from the bottom position. I'm thinking because the bar is placed higher on the back, the distance between the bar and the hip is higher compard to a high bar squat with a bare bar, so the torque is greater.

It's an interesting variation on the high bar squat that I might do every now and then. I do prefer the feel of a narrow steel Olympic bar digging into my traps than having the load distrubited over a greater surface area with the Fat Gripz.

Stuff You Should Read

Check these out!

Statement on the Passing of Joe Weider by Arnold Schwarzenegger
Is Powerlifting Undergoing a Resurrection? By Marty Gallagher

In Weekly Review 3RM, Bench Press, fat gripz, high bar squat, injury, no pain, ohp

375 lb Bench Press PR, 225 OHP, Leg Drive, Injury Update, Phase 8 and Stuff You Should Read

March 17, 2013 — Leave a comment

Well this has been a somewhat productive week:

Bench Press PRs: 375x1 and 320x5

I missed this weight last week, probably because I did not recover from the volume day workout.

I got it this week however, I think in part because I "deloaded" on Monday (normally I would have done 302.5 lb x 5x5, but only did 230 lb x 3x5). This made me feel nice and fresh for Friday.

My back cramped half way up, and this nearly made me lose control of the bar. Managed to lock it out though.

Also, I hit a 320 lb 5 rep max (previously it was 315 lb)

Originally I was planning on doing a deload as well (something like 280 lb for 3x3), but I felt good that day so I went for it. Also, Craig Hirota hit a bench press PR as well, and that got me fired up to get one or two of my own!

Even though I had planned for a deload, sometimes you gotta do what you feel is right vs doing what you planned.

I'm going to cut down on the number of sets on Monday (volume day) from 5 sets to 3 sets. I'm finding 5x5 with progressively heavier weights (I'm up to 300x5x5 now) is more difficult to recover from. I'm hoping that dropping the number of sets will still allow me to continually progress in the bench press, and not be too sore/un-recovered for overhead presses and intensity day bench presses.

Injury Update

The pain is almost gone.

It only hurts when I sneeze, and I can barely feel any sensation when I squat. In fact, I can now explode a little bit harder out of the hole.

I'll continue squatting and adding weight every workout for this upcoming week (low bar squat: 3x5, high bar squat 3x5, adding 5 lb per session).

Overhead Presses

I am chasing 225 lb x 5 reps. My best is 4 reps and my 5RM is 220 lb.

My plan is to get 5 sets of 3 first (15 total reps), and then try for a 5 rep max at 225.

This week I got 12 total reps within 5 sets:

Not a bad week despite recovering from an injury!

Anyway, check out these blog posts I wrote this past week:

Stuff You Should Read

You should check out these blog posts from around the web too:

Does B.S. Hold True for Exercise Science? By Ryan Williams
Arching vs Bracing by Mike Robertson

In Weekly Review 375 lb Bench Press PR, Injury Update, Leg Drive, ohp, Phase 8, Stuff You Should Read

Injured! Plans For Recovery, 300 lb 5×5 Bench Press and Stuff You Should Read

March 10, 2013 — 3 Comments

Even though I'm built like Wolverine, I do not have his body hair or Adamantium laced bones or claws. I also discovered this week that I do not have his healing abilities either.

I got injured on Monday, and I am still not 100% healed.

FRAK!

My obliques had feeling more sore than normal after the mat pulls on Friday, March 1 2013, but didn't expect it to be a problem. I have used similar weights before with rack pulls, and being sore and training with soreness is normal for me, so this injury was unexpected and would have been difficult to avoid.

Ended up hurting myself during a routine low bar squat over-warmup set at 460 lb.

Normally this weight is no problem at all, but coming out of the hole I felt a sharp pain on my right side, below my rib cage and I went down after that. I probably strained some muscle on that side.

Couldn't finish the remaining squats for the day.

Good news is, recovery has been quick since Monday.

I ended up jumping rope the next day, and started squatting again on Wednesday with a light weight, up to 230 lb for a set of 10 (high bar squat).

I've tested out front squat for 140 lb on Thursday (didn't log this) and it didn't hurt at all. Probably because the pain occurs when I bend over, and a front squat keeps my torso upright.

I increased the squatting workout on Friday, working up to 280 lb for 3 sets of 5.

Originally I was planning on sticking to high bar squats for 3x5 until I build my strength back up, but on Saturday I was curious as to how a more bent over, low bar squat would feel. It felt alright for most of the sets, but did feel a bit odd using 320 lb x 5. Not painful, but not normal.

So, after poking my injury with a stick and determining I can squat high and low bar with semi-light weights, I'm going to do both during the same workout for the upcoming week. Probably 3x5 for low bar, and then 3x5 for high bar, and just keep on adding weight day by day. I want to have the volume high to keep my stamina up, but we'll see how it goes.

Being forced to lower the weight for my squats is kinda like being forced to de-load. This will give me some time to recover, and hopefully end up coming back stronger.

I've mentioned before that injuries are education, and I'm going to take this opportunity to figure out how to train around this new injury and recover as soon as possible (without getting re-injured).

Bench Press: 300x5x5

In other news, I bench pressed (reverse grip) 300 lb for 5 sets of 5:

I remember when I benched 300 lb for the first time (actually it was 137.5 Kg, or ~302.5 lb) on April 28, 2011, it was a milestone for me, and I felt like I was finally a real man. Now, almost 2 years later, I'm repping it out. Consistency works!

The first time I benched pressed 300 lb+

I may take a de-load week for bench press for this upcoming week, simply because my triceps and chest have been feeling worn out lately, and I'm starting to have irrational (probably) pec tear paranoia. I've been benching twice a week since last Fall I think, and have kept on adding weight mostly every week since.

Either I'm going to stick with benching on Monday and Friday, and simply lower the intensity (weight) and/or volume.

OR, I might do overhead presses on Monday and Friday, and bench press only once on Wednesday. We'll see.

Stuff You Should Read

The Art Of The Reverse Grip Bench Press (NSFW) by Jamie Lewis
Note: This is the first solid article on the reverse grip bench press. I'm working on my own article on the topic, and thought I was going to be the first, but Jamie Lewis beat me to it!
How To Deadlift By Brian Carroll
A Lion in Iron: Women—Be More, Not Less by Alexander Cortes