Training: 27-02-2013

Today was a very chaotic training today, there was quite a lot of people in the gym and as such I ended up doing half my warm-up reps on one exercise before doing another exercise and then coming back. The reason for this is that I was training earlier than usual and was originally planning on splitting todays training on a day/evening split with Squat and OHP first and then Deadlift in the evening. Instead I ended up doing it at once, all of the above may be why I failed to get the weight at the intented weight. Oh and those 112.5kg squats? Those should probably more rightly be logged as half squats, there was definetely depth problems.

Todays training:

  • Barbell Squat:
    • 20 kg x 5 reps (+35 pts)
    • 20 kg x 5 reps (+35 pts)
    • 40 kg x 5 reps (+48 pts)
    • 60 kg x 3 reps (+52 pts)
    • 90 kg x 2 reps (+68 pts)
    • 112.5 kg x 1 reps (+77 pts)
    • 112.5 kg x 5 reps (+141 pts)
    • 90 kg x 5 reps (+101 pts)
    • 90 kg x 5 reps (+101 pts)
  • Standing Barbell Shoulder Press (OHP):
    • 20 kg x 5 reps (+49 pts)
    • 20 kg x 5 reps (+49 pts)
    • 25 kg x 5 reps (+53 pts)
    • 35 kg x 3 reps (+49 pts)
    • 40 kg x 2 reps (+44 pts)
    • 53.5 kg x 5 reps (+81 pts)
    • 53.5 kg x 5 reps (+81 pts)
    • 53.5 kg x 5 reps (+81 pts)
  • Barbell Deadlift:
    • 60 kg x 5 reps (+64 pts)
    • 60 kg x 5 reps (+64 pts)
    • 100 kg x 3 reps (+94 pts)
    • 120 kg x 2 reps (+107 pts)
    • 155 kg x 3 reps (+213 pts)
  • Goblet Squat (kettlebell):
    • 44 kg x 5 reps (+44 pts)
    • 44 kg x 5 reps (+44 pts)
    • 44 kg x 5 reps (+44 pts)
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Training: 24-02-2013 Fuck Power Cleans

I have decided to drop Power Cleans my program as I am sick and tired of struggling with this exercise. I am training for strength and right now this particular exercise is holding me back. I may revisit it again when I have a trainer who can teach me the proper technique but for now its gone. Instead I will be adding Pendlay Rows.
 
CongressTart Tracked a Workout for 1,000 pts Today
  • Walking:
    • 0:53:44.9 || 4.3 km || 12:36 min/km (+90 pts)
  • Body Weight Bulgarian Split Squat:
    • 5 reps (+6 pts)
  • Dumbbell Bulgarian Split Squat:
    • 10 kg x 5 reps (+38 pts)
    • 16 kg x 5 reps (+42 pts)
    • 22 kg x 5 reps (+46 pts)
  • Barbell Bench Press:
    • 20 kg x 5 reps (+35 pts)
    • 20 kg x 5 reps (+35 pts)
    • 30 kg x 5 reps (+41 pts)
    • 40 kg x 3 reps (+38 pts)
    • 55 kg x 2 reps (+40 pts)
    • 72.5 kg x 5 reps (+78 pts)
    • 72.5 kg x 5 reps (+78 pts)
    • 72.5 kg x 5 reps (+78 pts)
  • Hang Power Clean:
    • 20 kg x 5 reps (+26 pts)
    • 20 kg x 5 reps (+26 pts)
    • 30 kg x 5 reps (+31 pts)
    • 40 kg x 3 reps (+29 pts)
  • Power Clean:
    • 50 kg x 2 reps (+28 pts)
  • Pendlay Row:
    • 67.5 kg x 3 reps (+43 pts)
    • 67.5 kg x 3 reps (+43 pts)
    • 67.5 kg x 3 reps (+43 pts)
    • 67.5 kg x 3 reps (+43 pts)
    • 67.5 kg x 3 reps (+43 pts)

Sunday Reading: stretching, bands, mobility and general lifting tips.

Eric Cressey has an excellent article about 15 stretching mistakes people make

15 Static Stretching Mistakes

Jordan Syatt has a rather meaty article covering what load vector training is and links to read more, as well as ankle mobility

Two Commonly Overlooked Aspects of Programming – Load Vector Training and Ankle Mobility

Charles Staley has written an article for T-Nation about his 6 most recent training discoveries, you might know about them already but a refresher and a new perspective never hurts.

My 6 Most Important Training Discoveries

Fitocrat GZCL has published his training method. It is an interesting read as he is new to powerlifting and already has set some records, setting two state records and a IPL world record with a 529 pounds (240kg) deadlift at a BW of 146.6 pounds (66.5kg)You can read more about his program at his blog where you can also download an excel sheet to help you. You can download his program from Scribd here

Jordan Syatt has an article on how to improve your bench press by using a bigger leg drive and improve mobility.

6 Little-Known Tips to Improve Your Bench Press

Speaking of mobility Dan Blewett have written an article for T-Nation on how to improve mobility though heavy lifts. Which should come in handy for the typically much neglected mobility part of strength training.

5 Heavy Lifts To Increase Mobility

Muscle and Strength has an excellent article about fat loss where they explain, if not everything then close to it. A must read if there is anything you are unsure of.

Expert Guide: Fat Loss

Greg Nuckols have written a thoughtful article about why you should keep looking outward to find stronger people than you to beat.

The size of your pond

Mike Robertson have posted a video about what you should look for when assessing posture in a single leg stance.

Assessing Posture in Single-Leg Stance

 

I promise this is the last article from Jordan Syatt this week. For those of you who are traveling and don’t have access to a regular gym he have posted a series of articles about training abroad. For these exercises you will need a band.

Training Abroad: My Favorite Lower-Body Compound Movements

Training Abroad: My Favorite Upper-Body Compound Movements

 

I don’t know who the author of the blog is of the next two posts, but they are interesting nonetheless. The first is about expanding your training base so you can train more times per week.

Elevating the peak of the pyramid

The second is by Anthony Ditillo about how partial presses can increase shoulder hypertrophy and strength.

Shoulder size & power – Anthony Ditillo

Rest day training: 22-02-2013

Not a whole lot today, just some chins, glute bridges and dips. I tried dips recently and got a slight shoulder pain immediately, so I abandoned it. Today I was thinking about dips again and that it must have been a one time thing to get pain immediately from dips, so I tried again with success. It was only 5 reps, but its a start.

Todays training:

  • Walking:
    • 0:32:38.8 || 2.8 km || 11:45.3 min/km || flat (+58 pts)
  • Chin-Up:
    • 5 reps (+29 pts)
    • 10 reps (+73 pts)
    • 9 reps (+64 pts)
  • Barbell Glute Bridge:
    • 60 kg x 20 reps (+42 pts)
    • 60 kg x 2 reps (+21 pts)
    • 80 kg x 5 reps (+43 pts)
    • 110 kg x 5 reps (+68 pts)
    • 110 kg x 5 reps (+68 pts)
    • 110 kg x 5 reps (+68 pts)
  • Barbell Deadlift:
    • 110 kg x 1 reps (+74 pts)
  • Dips – Triceps Version:
    • 5 reps (+21 pts)
    • 5 reps (+21 pts)
    • 5 reps (+21 pts)

Training: 21-02-2013 New Squat rep PR

Finally! I got a new 5 rep Squat PR of 110kg. Previously I have for some reason always stopped or deloaded just when I was reaching this number. Today I managed it. I think the main reason is that I am using a wider thumbless grip and the belt I am using is tighther than previously.

Todays workout:

  • Walking:
    • 0:36:16.6 || 2.9 km || 12:28.5 min/km || flat (+56 pts)
  • Barbell Squat:
    • 20 kg x 5 reps (+35 pts)
    • 20 kg x 5 reps (+35 pts)
    • 40 kg x 5 reps (+48 pts)
    • 60 kg x 3 reps (+52 pts)
    • 90 kg x 2 reps (+68 pts)
    • 110 kg x 5 reps (+136 pts)
    • 110 kg x 5 reps (+136 pts)
    • 110 kg x 5 reps (+136 pts)
  • Standing Barbell Shoulder Press (OHP):
    • 20 kg x 5 reps (+49 pts)
    • 20 kg x 5 reps (+49 pts)
    • 25 kg x 5 reps (+53 pts)
    • 35 kg x 3 reps (+49 pts)
    • 40 kg x 2 reps (+44 pts)
    • 52.5 kg x 5 reps (+79 pts)
    • 52.5 kg x 5 reps (+79 pts)
    • 52.5 kg x 5 reps (+79 pts)
  • Barbell Deadlift:
    • 60 kg x 5 reps (+64 pts)
    • 60 kg x 5 reps (+64 pts)
    • 110 kg x 3 reps (+109 pts)
    • 120 kg x 2 reps (+107 pts)
    • 150 kg x 5 reps (+246 pts)
    • 60 kg x 1 reps (+35 pts)

Training 18-02-2013

Training went pretty good today. I made all my lifts and I am this close to finally breaking a long waiting squat PR. This will happen the next time I train. I ended up repeating the Power Clean weight, I can probably increase it if I don’t loose my head and my concentration breaks down, like it happened the last time.

Todays workout:

CongressTart Tracked a Workout for 1,399 pts Today
  • Barbell Squat:
    • 20 kg x 5 reps (+35 pts)
    • 20 kg x 5 reps (+35 pts)
    • 40 kg x 5 reps (+48 pts)
    • 60 kg x 3 reps (+52 pts)
    • 80 kg x 2 reps (+59 pts)
    • 107.5 kg x 5 reps (+131 pts)
    • 107.5 kg x 5 reps (+131 pts)
    • 107.5 kg x 5 reps (+131 pts)
  • Barbell Bench Press:
    • 20 kg x 5 reps (+35 pts)
    • 20 kg x 5 reps (+35 pts)
    • 30 kg x 5 reps (+41 pts)
    • 40 kg x 5 reps (+48 pts)
    • 55 kg x 2 reps (+40 pts)
    • 71 kg x 5 reps (+76 pts)
    • 71 kg x 5 reps (+76 pts)
    • 71 kg x 5 reps (+76 pts)
  • Hang Power Clean:
    • 20 kg x 5 reps (+26 pts)
    • 20 kg x 5 reps (+26 pts)
    • 30 kg x 5 reps (+31 pts)
    • 40 kg x 3 reps (+29 pts)
  • Power Clean:
    • 50 kg x 2 reps (+28 pts)
    • 65 kg x 3 reps (+42 pts)
    • 65 kg x 3 reps (+42 pts)
    • 65 kg x 3 reps (+42 pts)
    • 65 kg x 3 reps (+42 pts)
    • 65 kg x 3 reps (+42 pts)

Sunday Reading: Research review, myths, nutrition, grip, OHP and podcasts

Eat.Move.Improve have a step by step guide to a free standing handstand with videos of the steps.

Bodyweight Fitness for Travellers and Vagabonds – The 1-Minute Handstand

Eric Cressey has written a guest article for Mens Health about what to do if you can’t squat deep.

Strength Training Programs: What to Do If You Can’t Squat Deep

Jonathan Goodman from thepdtc.com has written a guest post on schwarzenegger.com that is about boiling down the four essential movements to to its basic technique and what they all have in common despite all the variations of these four basics.

Hacking the New Exercise Learning Curve

Nutrition

Authority Nutrition have an very interesting list of the 11 biggest lies in mainstream nutrition. In paritcular check out #1

Top 11 Biggest Lies of Mainstream Nutrition

Jordan Syatt goes through some myths and interesting research on nutrition for strength performance.

Peri-Workout Nutrition for Strength Performance

Research reviews.

Alan Aragon have a monthly research review journal where he concentrates on training, nutrition and supllementaion. You can read the first issue for free to get a taste of what its about

Alan Aragorns’s Research Review

First issue of Alan Aragorn’s Research Review

Brett Contreras and Chris Beardsley have a monthly review journal called Strength and Conditioning where they review the latest studies in strength and conditioning, biomechanics, physical therapy, and physiology.

Strength and Conditioning Research

Grip work

Joe Weir has a two part guide on hand grippers. The first part covers the resistence of the CoC grippers and a training plan. The second part covers some myths and general info you should know when shopping for one. The third link to an alternative way of training the grip, I have already mentioned this before it’s the crumbling up newspapers way of training.

The Gripper Guide

Gripper Guide Continued

Finger grip strengthening

Shoulder Pain and Overhead Pressing

Ryan Brown from the juggernaut have a guide to shoulder pain where he lists the most likely places that give you trouble.

A Guide to Shoulder Pain-Part 1

A Guide to Shoulder Pain-Part 2

Dean Somerset has written an excellent article for T-Nation about how to do over pressing without any shoulder pain, including some weighted exercises for stabilizing the shoulder.

Smart Overhead Pressing

Podcasts

I have found three excellent fitness related podcasts. The first one is only indirectly related to fitness, it is the unofficial podcast of fitocracy.

The Jack-N-Out-Connection

The second one is Muscle College Radio from rxmuscle.com and it features Dr. Layne Norton and Dr. Jake Wilson where they talk about hypertrophy and research science. It is a new weekly show with just two episodes so far so you can get in before its hip.

Muscle College Radio

The third podcast is from Bret Contreras and Jonathan Fass where they talk about research, the science method and of course glutes.

The Strength of Evidence