Dan's Strength Training Log ANGER IS A GIFT

[LegioTitan]

Sunday, JAN 6, 2013

Yoga, 1hr-ish


BRO DOWN:

OHP:
135x2, 150x1, 160x1, 170x1(pr), 135x5, 115x8



Chins:
BW 4x10 -E

DB Flat Bench:
65/ea 4x12 -E

Band Pull Apart:
Micro x70

Band P/D:
Mini x100

DB Curls:
30/ea 5x8 + 40 rev w/ empty bar

Calf Raise, BB, freestanding:
185 5x20 -e


--Pressing felt pretty good today. I might have hung out in some challenging balance poses a bit too long in Yoga earlier so I was expecting my shoulders to be a little tired but I felt solid. I came in wanting to hit 170 and did exactly that so, that's good.

--Forgot to grab my dip/chin belt so I just did BW chins. Last few on the last set were difficult, that's about it.

 

[LegioTitan]

I tried some Ghetto GHRs on Tuesday. I put my knees on a bench an my feet under the safeties on the rack. I pushed my self up on the bottom of the of the movement. I did 3x15 and am still paying for it. My hammies are in knots and I am miserable.

Do you have recovery issues from GHRs?

Honestly nothing is more taxing for me, hammy wise. I'm very weak at them. It's sad. Generally for the days following I have to take a lacrosse ball or at least a pvc roller to them. Like, as I write this they're hurting from the pressure of sitting in this chair. So baby dick.

 

[LegioTitan]

Monday, JAN 7, 2013

Squats, Dynamic

HBBS, belt, wraps:
240#(65%tm) 6x2

Rev Band HBBS, micro band:
315# 2x2

2nd and 6th of 240, both 315 R/B:


Front Squat, belt:
205x5, 225x5, 225x5, 225x5, 225x5 --E

Leg Press:
+8 4x15 --H

KB Swing, two hand:
88# 3x15 --E


---Felt very slow today. I mean solid but slow. I kept losing tightness when I tried to really mash on the gas. I think I'm doing a better job of keeping my upper back tight though.

--Front squats were pretty easy.

--Was supposed to do my ghetto reverse hyper set up but I didn't have the time to set it up.

--Pretty happy with the speed of the 315 sets. Felt a lot slower.

 

[LZD]

Pretty impressed/jealous about what's going on in here. Hope you don't mind me popping in to ask a non-thread-worthy question. Given that you're a coach I thought you might be able to help me:

I have a lot of trouble breathing during higher rep sets of Push Press. I'm running APRE 6 rep protocol so I tend to be hitting 7-8 reps per set. I simply feel like I am not getting enough oxygen - and nor am I timing my breath correctly.

I've been taking my breath just before/during the "dip" that initiates each rep....and exhaling during the descent. When I exhale I feel that I lose tightness...

Any help is much appreciated. Thanks.

 

[LegioTitan]

Pretty impressed/jealous about what's going on in here. Hope you don't mind me popping in to ask a non-thread-worthy question. Given that you're a coach I thought you might be able to help me:

I have a lot of trouble breathing during higher rep sets of Push Press. I'm running APRE 6 rep protocol so I tend to be hitting 7-8 reps per set. I simply feel like I am not getting enough oxygen - and nor am I timing my breath correctly.

I've been taking my breath just before/during the "dip" that initiates each rep....and exhaling during the descent. When I exhale I feel that I lose tightness...

Any help is much appreciated. Thanks.

Thanks man I appreciate it. I'm really hoping to put up some good numbers by year's end.

Hmm I think I might be misunderstanding you when you say you exhale during the "descent". Do you mean during your dip or when you're lowering the bar back to your shoulders?? If it's the former, stop that. If it's the latter then I'd recommend fully re-racking the bar before exhaling or, at the soonest, as it makes contact with your shoulders. I wouldn't recommend actively exhaling as the bar is on it's way down.

Also, it may help to only take a breath every two reps in high rep sets like 8+.

Breathing exercises may also help you. Practicing the ability to expand your belly/TA and such and keep it expanded like you would against a belt even when exhaling. I've actually put on my belt before and done lots of squats with the empty bar just practicing that.

 

[Fighting Sprite]

Good work in here.

What is the progression like on the Cube Method? Do they have planned progression or do you do what you think is best?

Did Lilly say why the majority of the dynamic work is band free? My guess is it's part of his whole 'let' get back to basics and just be strong' thing.

Also, why do you set up so low on your deads? Is that just something that you carried over from olympic lifting?

EDIT: I actually made this post to simply say good work in attempt to balance out my other questions so I don't seem super selfish....Then I asked three questions. Well done, FS.

 

[LZD]

Thanks man I appreciate it. I'm really hoping to put up some good numbers by year's end.

Hmm I think I might be misunderstanding you when you say you exhale during the "descent". Do you mean during your dip or when you're lowering the bar back to your shoulders?? If it's the former, stop that. If it's the latter then I'd recommend fully re-racking the bar before exhaling or, at the soonest, as it makes contact with your shoulders. I wouldn't recommend actively exhaling as the bar is on it's way down.

Also, it may help to only take a breath every two reps in high rep sets like 8+.

Breathing exercises may also help you. Practicing the ability to expand your belly/TA and such and keep it expanded like you would against a belt even when exhaling. I've actually put on my belt before and done lots of squats with the empty bar just practicing that.

Thanks Legio. It was the latter - exhaling as the bar descends after a completed rep.
I will practice the breathing exercises that you suggested and try the two rep method.

 

[KnightTemplar]

Dan, I tried to reply to your PM, but apparently you've exceeded your limit for stored PM's and the system won't let me send you a new one.

 

[LegioTitan]

Good work in here.

What is the progression like on the Cube Method? Do they have planned progression or do you do what you think is best?

Did Lilly say why the majority of the dynamic work is band free? My guess is it's part of his whole 'let' get back to basics and just be strong' thing.

Also, why do you set up so low on your deads? Is that just something that you carried over from olympic lifting?

EDIT: I actually made this post to simply say good work in attempt to balance out my other questions so I don't seem super selfish....Then I asked three questions. Well done, FS.

Thanks man I appreciate that.

Yes he has recommeded %'s written in his material but he states pretty clearly that they are simply guidelines. You're encouraged to mash on the gas a little every now and then so long as the reps are solid.
The percentages are pretty conservative and I'm pretty much sticking with them for this first 10 week cycle given that I'm not sure how all this assistance work will affect me long term. After that I'll sit down and go over the whole ten weeks and figure out what to tweak.

I believe part of the DE work being done with straight weight is, as you said, the back to the basics approach.
However he is of the opinion that a lot of guys end up negatively affecting some of their lifts by being pulled dramatically out of their groove by bands/chains and such. To the point that their DE work looks nothing like their straight weight ME work.
I can see the arguments on both sides, for sure. I don't feel that I'm knowledgeable and experienced enough yet to really support one way or another intelligently though.

I will say the straight weight has been fun. Especially being followed by the few R/B reps on squat day. One of the issues I've had with trying to carry this force to higher % lifts is simply the bar feeling so much heavier on the un rack. Yeah, baby dick I know. This heavier R/B work is really helping me attack the lift irregardless of how heavy it feels and still maintain some speed. If that makes any sense.
I believe Keo has mentioned attempting r/b set ups for DE work and I have to say I'm a fan so far.

Well when I first started strength training my start position on the DL was WAYYYY higher. Then Dave Hansen told me repeatedly to "get your ass down" so I started to exaggerate it. Honestly rushing this on big lifts has bit me on the ass on a number of occasions. I end up pushing the bar way out front so when I actually initiate I have to pull it wayyyy back in and in the process often get pulled forward on ME lifts.

So, I'm using all this rep work to really try and improve my approach so that I'm still using the same set up and potentially getting a little s/r out it too but without coming forward. I've made progress in that regard on my DE work so we'll see what happens.

 

[KnuckleSangwich]

I would pause the floor presses for a split second on the floor before pressing. Even for DE work.

 

[LegioTitan]

Yeah Kyle said the same.

 

[KnuckleSangwich]

Yeah Kyle said the same.

Great minds etc. etc.

 

[Fighting Sprite]

Thanks man I appreciate that.

Yes he has recommeded %'s written in his material but he states pretty clearly that they are simply guidelines. You're encouraged to mash on the gas a little every now and then so long as the reps are solid.
The percentages are pretty conservative and I'm pretty much sticking with them for this first 10 week cycle given that I'm not sure how all this assistance work will affect me long term. After that I'll sit down and go over the whole ten weeks and figure out what to tweak.

I believe part of the DE work being done with straight weight is, as you said, the back to the basics approach.
However he is of the opinion that a lot of guys end up negatively affecting some of their lifts by being pulled dramatically out of their groove by bands/chains and such. To the point that their DE work looks nothing like their straight weight ME work.
I can see the arguments on both sides, for sure. I don't feel that I'm knowledgeable and experienced enough yet to really support one way or another intelligently though.

I will say the straight weight has been fun. Especially being followed by the few R/B reps on squat day. One of the issues I've had with trying to carry this force to higher % lifts is simply the bar feeling so much heavier on the un rack. Yeah, baby dick I know. This heavier R/B work is really helping me attack the lift irregardless of how heavy it feels and still maintain some speed. If that makes any sense.
I believe Keo has mentioned attempting r/b set ups for DE work and I have to say I'm a fan so far.

Well when I first started strength training my start position on the DL was WAYYYY higher. Then Dave Hansen told me repeatedly to "get your ass down" so I started to exaggerate it. Honestly rushing this on big lifts has bit me on the ass on a number of occasions. I end up pushing the bar way out front so when I actually initiate I have to pull it wayyyy back in and in the process often get pulled forward on ME lifts.

So, I'm using all this rep work to really try and improve my approach so that I'm still using the same set up and potentially getting a little s/r out it too but without coming forward. I've made progress in that regard on my DE work so we'll see what happens.

Thanks, dude.

 

[KnightTemplar]

Dan, does one need Bands, Chains etc to run the Cube or are they optional? Could one use the Cube Method with "just" a Barbell and enough Free Weights?

 

[Gfreak]

Hey, any chance you could give me some tips on a temporary lifting schedule for me? I am as of now, unable to squat without my shin causing me a pretty good amount of pain. I'm not sure whether it's a stress fracture, or shin splints with the patellar tendon (this is what a rehab guy told me it might be). but either way, there's not much I can do for it other than rest it for either case.

SO. i plan on just doing a lot of pulls and stuff in the meantime.

Mondays: Halting snatch pulls 2x3, and OHP 3x10
wednesdays: clean pulls 2x3 , push press up to a heavy single, curls (or some type of bro excercise)
Fridays: Deadlifts, bench 3x10
saturdays: jerks, and shrugs 3x10


I'll probably be doing a little bit of extra conditioning after these as well. Either jump rope or Sledgehammer swings.

I do all of my lifting either right before, or right after BJJ so that's why I don't have too many lifts on each day. really appreciate any advice you can give lol.

 

[LegioTitan]

Wednesday, JAN 9

Bench, Heavy

Floor Pressing:
240x3x2 (85% TM)

Last two sets:


Flat Bench:
175# 2x12

Pull Ups w/ small red band(no idea on tension, it's not a real band)
3x12 --H

Band Pressdown, purple:
5x25

DB Shrug:
65/ea 5x20

OHP: 100# 3x10 --vH

YT Drills:
Micro band 3x15/ea dir.


--So I felt like shit coming in today. Just tired. I was actually falling asleep on the road between jobs. I really wanted to get this session in though so I can't bitch too much about how piss poorly it went.

--Floor pressing was very heavy. And slow. My set up is feeling better though. So, that's a plus. Trying to work on pausing at the bottom. I ended up "feeling around" for the floor. Or at least that's what it seemed like. This will take some work.

--The rep work afterwards was rugged.

--No lat pulldown at this gym so I did the band assisted pull ups instead. It couldn't have been taking much too off because the last few reps in every set were somewhat challenging.

--Heaviest DBs here were 65's so I just did a few sets of 20. I just didn't have the energy to do BB ones instead.

--Pressing was ridiculous at the end. Everything that presses was very spent. Heaviest 100# ever.

 

[LegioTitan]

Dan, does one need Bands, Chains etc to run the Cube or are they optional? Could one use the Cube Method with "just" a Barbell and enough Free Weights?

Chains have yet to be called for an bands are really only "essential" for one movement. Or, at least, he only pings on one. That being the r/b squats on DE squat day. Which, I have to be honest, I do very much enjoy. And a pair of average bands is only going to cost you north of 20 bucks or so.
The rest of the recommended band work is largely assistance such as band pressdowns. You could always cable pressdown it up for sure.

Injury stuff.

I'm a bit confused. The only thing you can't do is squat, pretty much?? I'm just surprised it doesn't cause you any pain in the pull/jerk.

 

[Keosawa]

Just checking in to see how things are going. Floor pressing is looking much improved, man. Maybe slow your eccentric on that second set with 240 so that you're not hitting the floor and throwing yourself off. The first set looked great.

 

[KnuckleSangwich]

Just checking in to see how things are going. Floor pressing is looking much improved, man. Maybe slow your eccentric on that second set with 240 so that you're not hitting the floor and throwing yourself off. The first set looked great.

Agreed

 

[Gfreak]

I'm a bit confused. The only thing you can't do is squat, pretty much?? I'm just surprised it doesn't cause you any pain in the pull/jerk.

Yea pretty much lol, I know it's surprising to me to. But pulling doesn't cause me any problem at all, while squatting made me unable to walk properly for the next day