Weakman training log
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| Gingy |  | ... | 12-06-2012 @ 14:11 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | Post Edited: 12.06.2012 @ 14:12 PM by Gingy macroth said: I don't know exactly why I suck at pressing, but I do. Weight is slowly going up, gonna have to be patient I guess.  Hello mate! Looks like you're doing some cracking work in here and coming on leaps and bounds! I went through the same thing as you with the pressing taking ages to come on. It improved most for me when I pressed 3 times a week minimum (in fact I still do!) but you'd have to manage the loads well to do it. When I do pressing 5/3/1 I run it monday/ friday instead of waiting for a week. Anyway, I think volume is the key. I have a similar background to yourself with rowing (in that I've spent a disproportionately large part of my life strapped into that fecking C2) and I think that has something to do with being a below par presser. It'll all come good eventually  | ||
| macroth | | ... | 12-06-2012 @ 14:52 |
 no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Thanks for the advice, mate. I think you're right about the volume. When you say Monday and Friday, do you mean you did 5-5-5+ on Mon, then 3-3-3+ on Fri, then 5-3-1+ on Mon, and so on? But squat and deads only once a week? Since I've started 5/3/1 I've been CG bench pressing once a week, with some form of overhead press as assistance (usually light/high volume), and some form of heavy/low volume overhead work once a week as part as my half-baked "events" training. Next year I think I'll run a full 5/3/1 (sq/bp/dl/p) and either do the events-type training on my lifting days as part of the assistance work, or tack on an extra day. We'll see what two days of structured pressing can do. | ||
| Gingy | | ... | 12-06-2012 @ 15:01 |
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220547.5 kgs @ 85kgs UnEq | TBH I don't love it for squats and deads but for pressing I used to do mon(wk1) 5/5/5+, Fri(Wk1) 3/3/3+, Mon(wk2), 5/3/1+, Fri(wk2), 5/5/5+ I never did a deload, for better or worse, just stuck to prescribed reps occasionally if my shoulders were destroyed. I think I'm quite lucky with my shoudler structure though so this was rare. I'd be really focusing on Push press and Close grip as well. I used to find I'd have enough energy to build each of those up to a moderate single or triple after the main set of bench. TBH if I was being really sensible I'd say mainly focus on Close Grip bench above normal. It's so much more beneficial for OH carryover. | ||
| macroth | | ... | 12-06-2012 @ 15:32 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Gotcha. I'll keep on with the CG, for sure. Anyway, I'll be phasing back in the C2 and running starting in July and switch to maintenance strength work for the winter months. Hopefully I'll have hit a few more PB's by the end of the summer. Thanks again | ||
| macroth | | ... | 13-06-2012 @ 20:44 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Some erging today. 4k warm-up, 3800m hard-ish (very ish), 500m cool-down. | ||
| macroth | | ... | 14-06-2012 @ 15:07 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Cycle 3 Week 3 DL 140x5 160x3 180x10 Good-mornings 60kg 5x10 Front squat lock-out + hold 220kg for 12 seconds :lol: 200kg 17s 160kg 38s Back squat lock-out + hold 220kg 22s 1 hand hang from pull-up bar (once ea. side, 20s or so?) Happy with the deads. The heavy holds were once again soul and body crushing. And yet, one day I hope I'll be squatting 220kg. Sure feels far away right now...  | ||
| deleted2_20210523 | | ... | 14-06-2012 @ 17:40 |
Member 2606, 11453 posts SQ 170, BP 117.5, DL 215502.5 kgs @ 91.6kgs UnEq | deleted | ||
| macroth | | ... | 15-06-2012 @ 09:00 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | What weight? 220, 200, 160? Definitely something I can work on, both the mental and the physical aspects. In other news, turns out I would be free for the last French GP, mid-September. The events will be international level, so the top guys can have some results to show federations and organizers and maybe get invited or selected for some international comps. This means a 400kg yoke, 150kg FW, stones from 120@60" to 170@47", and a couple more similar events... A few of the u105 regulars that are only marginally better than me have said they're going, but I'm debating whether it's worth the bother. Unracking a mere 220kg for the BS hold felt heavy. Zeroes across the board seems a likely possibility.  I'll wait and see how the Paris comp goes. | ||
| macroth | | ... | 15-06-2012 @ 14:07 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Some moderate erging and my first run in 6 months or so  1.5k run 500m erg warm-up 30 minute erg @20spm, 5 hard strokes every 1000m, 7571m total 1.5k run | ||
| deleted2_20210523 | | ... | 15-06-2012 @ 14:10 |
Member 2606, 11453 posts SQ 170, BP 117.5, DL 215502.5 kgs @ 91.6kgs UnEq | deleted | ||
| macroth | | ... | 26-06-2012 @ 11:00 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | I'm back from a nice week of interwebless vacation. Pretty good mid-June weather on Île de Ré, with only a couple of cold, windy afternoons. There were 9 of us (including our 3-yr old and another couple's 6 mo old) crammed in a small house, but it all went smoothely. This was supposed to be the deload week in my Wendler cycle, and with my next/last comp coming up on the 30th I didn't want to ease up too much, so I brought along some old weights that I've had stashed at my in-laws for years now (2x20kg bought at the last minute, 4x5kg, 4x2kg, 8x1kg, 4x0.5kg, 1x6kg bar and 2x2.5kg DB handles, ie enough for an 82kg barbell (no room to fit the .5's on top of everything else) and two 21.5kg DBs). All in all it wasn't a wasted week in terms of training. There was plenty of eating and more drinking than usual, however, so I seem to have gained a couple kilos. Here's the long and short of it: Sunday 6/17 CrossFit workout, for the lulz. 2-4-8-16-32 bar-facing burpees, push-presses (46kg) and double-unders, 10' time cap. I managed to fit in 12 p-presses from the last round before time expired. I'm not exactly a cardio-bunny these days, and those burpees were slow moving... 6/18 Back squats (first rep cleaned and pressed to the back) 58x5, 72x5, 78x8 As I warmed up and the weight got heavier I found it harder and harder to push-jerk the bar from the back with such a narrow grip and the plates getting in the way, so I had to dumb the bar into the grass, making some nice dents in the soft ground. (oops) I figured it was safer to put a little extra effort in the front squats. FS 70kg 5x10 (first rep cleaned) DB walking lunges (21.5+21.5) x12 (across the patio and back), 18, 24, 18, 12 6/20 Floor press 46x10, 56x10, fin. Workout interrupted by arrival of guests. With the undersized 20kg plates I could barely squeeze my ass under the bar to glute-bridge it up into position. 6/21 Some pull-ups and push-ups, and DB curl+press up to 21.5+21.5 2x5 6/22 RDL 82kg 5x10 GM (1st rep cleaned+pressed) 66kg 3x5 suitcase DL 82kg 5x2 (one rep each side) (slick chromed bar, no chalk, grip was s**t) BB row (each rep from from floor) 82kg 5x5 Planks: straight arm 2'/1'/1' (regular, right side, left side); elbows 1.5'/1'/1' 6/24 Press 46x5, 56x5, 66x1, 70x1, 74x1, which sadly could very well be a PR Push-press 66kg 5x5 Some heavy events training tonight, some ligther training tomorrow, then it's time to rest before Saturday. | ||
| macroth | | ... | 26-06-2012 @ 22:00 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Some events training today, in the drizzle. Tire drags, starting way light and finishing with a "walking pace" heftier tire of unknown weight, on a slight uphill. Hang clean technique practice, inside, (emphasis on dropping under the bar at lightning speed), some triples up to 60kg. Not too shabby today. Tire flips, back out in the rain: some small light easy, and some big heavy impossible to get off the floor, hopefully because they were wet. I'll give them a try again tomorrow (sunny weather forecast) because I have a feeling they must be pretty similar to the 400kg I'm supposed to be flipping on Saturday. Dumbell push-press, up to 28+28kg, and 32+32 kettlebells, all sets of 5. | ||
| macroth | | ... | 27-06-2012 @ 21:50 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Eventing, part dos: Tried the big fat tires in dry conditions: success! Obviously my technique could use some ironing out to compensate for being a pussy, but hopefully I should get at least 1 flip on the 400kg tire this Saturday. Zercher DL's, 60kg 3x5 BB hold, 150kg for 42" Light DB pressage: 12.5+12.5 2x10, 15+15+, 10x push-press, 10xjerk Foam rolling, stretching... Time to rest until Saturday. | ||
| deleted2_20210523 | | ... | 02-07-2012 @ 16:31 |
Member 2606, 11453 posts SQ 170, BP 117.5, DL 215502.5 kgs @ 91.6kgs UnEq | deleted | ||
| macroth | | ... | 02-07-2012 @ 16:34 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Not anymore, I don't. My last one was on Saturday. I finished pseudo-last but had fun. Details later on. | ||
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