Added more volume to the squat today, and it felt pretty brutal. To recap:
Low bar squat
5x3
2x5
High bar squat
5x5
My lower back muscles were pumped after the low bar squat at 350x2x5. I had a hard time trying to determine if I was contracting my muscles during the high bar squat.
It was pretty exhausting, but doable. I had to lay down on the bench with my legs in the air after the 2nd set of high bar squats.
I felt pretty messed up and a bit disoriented after all those squats. Didn't regain my composure until after a few sets of bench press.
I like it! Hopefully I don't end up breaking anything.
Also, I think I figured out why I can un-rack the bar so easily with reverse grip. It's because the bar is almost directly over my shoulders, rather than over any part of my face.
Need to get someone to take some pictures/videos to verify this is the case.
Some training updates and notes from this past week, mainly for myself to clarify exactly what the hell I'm doing (or about to do), and for those who might be interested in my workouts.
So that's 40 total squat reps (generally Texas Method is 25 total squat reps, and I've done 30 in the past). I'm playing with the idea of adding a couple of low bar squat back off sets of 2x5. Not sure yet.
And intensity day:
Low bar squat: 3x3
High bar squat: 2x5
Normally for intensity day for the Texas Method is 1x5.
We'll see how this works out.
I haven't squatted 500 lb or more in a long time. In fact, my squat has gotten weaker after making some changes to my programming. I have a feeling this increased volume, along with performing low bar and high bar squats in the same workout, will build a solid foundation and get me back on track.
I missed a 260 lb overhead press on Wednesday, but did get some repetition PRs (225x4 and 200x6).
My triceps always feel a little fatigue and sore on Wednesday from Monday's bench workout. I suspect that if I decrease my bench press from 5x5 to 3x5 on Monday, I'll press 260 lb on Wednesday. We shall see.
Bench Press
My first bench press PR of the year! 360 lb with a reverse grip:
Everything felt smooth for the most part. I did feel the bar move forward towards my head by a fraction of a nanometer (normally on the descent, it goes down until the bar touches a point below my sternum), but I managed to control it and press it up.
I think I'll hit some repetition PR's before tackling a 1 rep max again.
Deadlift
I'll be trying out some added volume for deadlifts at 5x5. Basically, I'll work up to a heavy single (500 lb) with a hook grip to keep my pain tolerance high and to ensure I can deadlift 500 lb anytime, and then hit 5x5 for my work sets. I'm starting with 320 lb and will probably be adding 5 lb or so per week.
I was thinking of doing rack pulls again and gradually decrease the height of the bar over time, but changing the sabre style safeties in my power rack is a bit of a pain in the ass. Maybe I'll come back to this in the future.
L-Sit Chin Ups
Lastly, I also posted a video of me doing some L-sit chin ups, which I believe helps in the OHP (see my article below) and keeps me from looking like a Centaur.
Anyway, here are some blog posts I wrote this past week that you might have missed:
I wrote a guest post for AllThingsGym.com at the request of the site owner. I write about some things that has helped me with my overhead press. I have a still have a few tricks up my sleeves, so maybe there will be a part II in the future 😉
Another article about the overhead press, detailing different methods by guys like Tommy Kono and Bill March, who both had a similar body weight as me in the past, but pressed well over 300 lb over their heads.
Recently I figured out how to utilize leg drive during the bench press. My bench press has gone up, but I’ve found myself pushing so hard with my legs that sometimes my back would slide on the bench.
Here’s an example of me slipping on the bench while attempting to bench press 350 lb:
As you can see at around the 0:47 mark, the position of my head and body suddenly jolts backwards as I started pushing harder with my legs on the ascent, causing me to miss the rep.
It sucks! I would have had that rep had it not been for the my back sliding on the bench.
The first thing I attempted to remedy this situation was chalk. I already have it in my home gym, so might as well use it. I’ve put chalk on my back and on the bench but had varying success. Sometimes it would work, but other times I would slip.
So I picked up a roll of this “Shelf & Drawer Liner” from the dollar store and put it to the test.
I choose black in color to match the Rogue bench. Plus, anything else wouldn’t look as manly.
The roll is 1’ x 5’, which fits my bench just fine. It’s a little long, but I let the excess part hang off the edge. I may cut it to size in the future.
So far, it works pretty good.
Earlier, I missed on a 360 lb bench press due to my back slipping once again. I did not have the rubber mesh liner at the time.
Now, 2 weeks after, here’s how it looks after placing the anti-slip rubber mesh shelf liner the bench:
No slipping! Not bad considering I hit a bench press PR using a $1 item Good investment if you ask me.
Another way to prevent sliding on the bench during bench press is to use bands. It’s also mentioned on ATG's post, but check out the video below by Greg Robins demonstrating how it’s done:
If you’re having the same problems with your back sliding during the bench press, pick up a roll of this non-slip rubber mesh liner and try it out!
Texas method intensity day. Increasing the volume slightly for the squat, and a lot for deadlifts.
Foam Rolling
10 minutes on the Rumble Roller and lacrosse ball.
Low Bar Squat
45 lb: 20
140 lb:10
230 lb: 5
320 lb: 3
410 lb: 1
460 lb: 1
417.5 lb: 3,3,3
+2.5 lb from last week
High Bar Squat
380 lb: 5,5
Same weight as last week, but 1 more set.
Face Pulls
70lbs: 12
Reverse Grip Bench Press
Had some shoulder problems and a cold last week. This week, no problems.
45 lb: 10
140 lb: 5
230 lb: 3
320 lb: 1
360 lb: 1 *PR!
+5 lb PR! First PR this year...About time!
On the descent, it felt like it moved a fraction of a millimeter out of the groove. Stuck with it and brought it down under control before blasting it back up.
310 lb: 3,3,3
+2.5 lb from 2 weeks ago. Same weight as last week (didn't get 3x3).
Deadlift
Hook grip.
Wore Vibram TenToes.
Going to try something new: Work up to a heavy single, followed by 3x5 5x5 deadlift (3x5 felt easy so I kept on going). Starting out nice and easy. 320 lb feels like baby weights. It's like I'm using a 320 lb pink dumbbell or something.
Good investment if you ask me.
