Archives For fat gripz

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 Attempt2nd Attempt3rd Attempt
Squat210 Kg (462 lb)235 Kg (517 lb)240 Kg (528 lb)
Bench Press160 Kg (352 lb)170 Kg (374 lb)175 Kg (385 lb)
Deadlift230 Kg (506 lb)250 Kg (550 lb)255 Kg (561 lb)
Total600 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

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

Texas method volume day.

Foam Rolling

L-Sit Chin Ups

With the blue Fat Gripz.

  • Body weight (~200 lb): 6

Low Bar Squat

  • 45 lb: 20
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3
  • 370 lb: 2
  • 410 lb: 1
  • 440 lb: 1
  • 380 lb: 3,3,3
    • +10 lb from last week.

High Bar Squat

  • 380 lb: 3,3,3
    • +10 lb from last week.
  • 350 lb: 5,5,5
    • +5 lb from last week.

Face Pulls

  • 70 lb: 10
  • 80 lb: 10

Reverse Grip Bench Press

307.5 lb Reverse Grip Bench Press

307.5 lb Reverse Grip Bench Press

Paused until work sets.

Really focused on leg drive during the set. Makes it a whole lot easier.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 307.5 lb: 5,5,5
    • +2.5 lb from last week.

Texas method volume day.

I'm going to ease into heavier squatting by starting at 370 lb for 3 reps and increase the weight by 10 lb every week.

Foam Rolling

L-Sit Chin Ups

With the blue Fat Gripz.

  • Body weight (~200 lb): 5

Low Bar Squat

  • 45 lb: 20
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3
  • 370 lb: 2
  • 410 lb: 1
  • 440 lb: 1
  • 370 lb: 3,3,3

High Bar Squat

  • 370 lb: 3,3,3
  • 345 lb: 5,5,5

Face Pulls

  • 70 lb: 15

Reverse Grip Bench Press

305 lb Reverse Grip Bench Press

305 lb Reverse Grip Bench Press

Paused until work sets.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 305 lb: 5,5,5

A recap of this past week:

NO MORE PAIN

No 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!

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