Goals & Gains Devil's power/strength training log

[Zerocrew1984]

the computers in the cafe are monitored and settings are pre set so i cant view media on the comps. meh. ive been too addicted to teh dawg anyway. comp at home is good enough.

 

[fat_wilhelm]

Nice pressing! You've got me beat on strict. When am I going to convince you to do a strongman comp?

 

[Cap'n]

Awesome timing with those strict press videos, because I wanted to ask you. How can I help my stalled out strict press?

I've tried the Bill starr 5x5, helped a bit. I tried hitting heavy singles, didn't help at all. I tried adding in some tricep assistance afterwards, helped a teensy bit.

Is there anything you can suggest to help? It just does not want to go any higher than a max of 175.

 

[Devil's_Advocate]

skeptically nods to Fatty...a guy with 300+ push press....

Alan here's one thing you can try:

week1:
Push Press: work up to 90-95% of 1rm
Sohp: 6-8rm
Push Press: 85-90% of 1rm
Sohp: 6-8rm
Push Press: 80-85% of 1rm
Sohp: 6-8rm

week2:
Push Press: work up to 90-95% of 3rm
Sohp: 5rm
Push Press: 85-90% of 3rm
Sohp: 5rm
Push Press: 80-85% of 3rm
Sohp: 5rm

week3:
Push Press: work up to 90-95% of 5rm
Sohp: 10rm
Push Press: 85-90% of 5rm
Sohp: 10rm
Push Press: 80-85% of 5rm
Sohp: 10rm

Or something to this extent. You definitely need some RE work somewhere in your OHP. I also like to lift heavy. I think you can get a lot of great synergy with the heavier lifts priming your CNS for the RE sets to give you couple extra reps. You can also try a more general undulating periodization where you alternate your reps and/or variation of the OHP(from push to strict to jerk)....

I also find that deadlifting or vertical pulling also help my ohp.

For assistance you can try side presses, pin presses, standing lockouts, etc...depending on where your sticking point is. I have not been doing much assistance as of late and instead just focus on going full force on main lifts.

Core strength and rotator cuff prehab are also important. I personally been slacking on my core training but it's huge for stabilization.

 

[Cap'n]

Aaaaawesome. Thank you kindly.

I'm doing the Coan's Deadlift cycle right now, so that's covered. Lots of chins/ pullups as well.

My problem is so little volume, I'm sure of it. I'll definitely give this a try.

Thanks again DS!

 

[Cap'n]

week1:
Push Press: work up to 90-95% of 1rm
Sohp: 6-8rm
Push Press: 85-90% of 1rm
Sohp: 6-8rm
Push Press: 80-85% of 1rm
Sohp: 6-8rm

By this, do you mean:

week1:

Day 1

Push Press: work up to 90-95% of 1rm

Day 2

Sohp: 6-8rm

Day 3

Push Press: 85-90% of 1rm


and so on?

 

[Zerocrew1984]

no im pretty sure thats one workout anal

 

[Cap'n]

no im pretty sure thats one workout anal

Good lord

 

[Zerocrew1984]

he just wants you to have that heavy ME lift and then the more volume RE work. if it is a 3 day a week workout then meh, i guess im wrong but i dont think so.

for me, core and rehab work is a MUST for that. i tried volume before and it wrecked me.

 

[Cap'n]

he just wants you to have that heavy ME lift and then the more volume RE work. if it is a 3 day a week workout then meh, i guess im wrong but i dont think so.

for me, core and rehab work is a MUST for that. i tried volume before and it wrecked me.

Core work is already well under way. Rehab, not so much. I'll really have to start focusing on that more

 

[Devil's_Advocate]

no that is all 1 workout once a week....so basically 3 work sets of PP and 3 work sets of Sohp in 1 workout....

 

[Cap'n]

no that is all 1 workout once a week....so basically 3 work sets of PP and 3 work sets of Sohp in 1 workout....

Well, that'll make it easier to fit into my current routine anyways. Fun. I'll start it next week.

 

[Devil's_Advocate]

I am not too fond of pressing more than once or twice a week...1 horizontal press day and 1 vertical press day is about the most I'd ever recommend...

 

[Zerocrew1984]

i wouldnt even do any volume pressing if you dont get semi serious about the rehab stuff

 

[Devil's_Advocate]

agree completely with zero...rehab/prehab is crucial for the shoulders

feel free to adjust this workout as u see fit...if it's too much volume then cut down...but i figure 3 ME push press sets and 3 Sohp higher rep sets is not too bad...

 

[Devil's_Advocate]

11/29/07

blob40:
few sets of time holds...left hand was consistantly stronger...couple sets with left I managed almost 10 sec hold....

grippers:
right:
-#3.5: 5 forced closes/negs
-HG150: 3+0 reps ring/pinkie fingers only from parallel...weakish gripper...probably around CoC-T or bit weaker
-HG150:2+0 reps from parallel ring/pinkie fingers only
-HG150:2+0 reps from parallel ring/pinkie fingers only
-#1: forced close ring/pinkie+ 10 sec hold completely shut...
-#1: 3 reps middle/index fingers
-HG250: 2+0 reps middle/index fingers
-#2: forced close/neg middle/index fingers

left:
-#3: 5 forced closes/negs
-HG150: 3+0 reps ring/pinkie fingers only from parallel...weakish gripper...probably around CoC-T or bit weaker
-HG150:2+0 reps from parallel ring/pinkie fingers only
-HG150:2+1 reps from parallel ring/pinkie fingers only
-#1: forced close ring/pinkie+ 10sec hold completely closed
-#1: 3 reps middle/index fingers
-HG250: 0+2 reps middle/index fingers
-#2: forced close/neg middle/index fingers

 

[Standard]

D'son, i'm trying to improve my lackluster bench. Think you can help correct my form if i record the shit? what angle would be best? side?

 

[Devil's_Advocate]

Wide angle from the side or front/side would work I think.

 

[Standard]

That was my thoughts too, i'll probably have tape in 2 weeks.

 

[Devil's_Advocate]

Standard that sounds good. I'll take a look. give me a heads up if i dont see it...

-went to doc over the bullshit blood results last time. my liver enzymes came out to high due to dieting but ofcourse they couldnt be sure so my doc sent me to get another blood exam done today. This time it went much better. Stayed conscious and everything...LOL....however undersleeping and have 2 piece of toast for breakfast wasnt the smartest thing i could have done...however I expected only doc appt...didnt think they'd do blood work right afterwards...

-got pony clamp at hardware store for 4$ so should be good..they had several sizes I got medium..
-finally got 35lb hex...it's painted in faded green color...hmmm...will think whether to remove paint...if it's too slick with chalk...