Monthly Archives: April 2014

Bench Grip and Do Your Job

Bench Grip
Recently had an “epiphany” regarding my Bench grip. I used to try to center it over my forearms, however recently I started rotating my wrists outwards such that my thumbs are jammed as hard as possible into the bar. This, for some reason, seems to give me more pushing power and seems to activate my lats a lot better. Probably something that everyone does but seems to work really well for me so far.

Do Your Job
I once heard that Mike Zourdos will yell at his lifters “Do your job!” before a heavy set or at a meet. When I first heard this I thought it kind of diminishes the significance of lifting and the work that goes into such a feat. Now I realize this is quite brilliant. If you’re waiting on stage to play the violin in front of an audience I’m sure your teacher doesn’t scream in your face, slap your traps, and push nose tork on you. You’ve spent a lot of time training for this moment. You trust that training and you go out there and do your job.

I used to get afraid of “heavy” weight (usually anything >= 400 on the squat). I’d amp myself up and become an emotional wreck (inwardly) while unracking the bar. Recently I’ve been using “Do your job” as a mantra and the sets are just like any other, just a bit heavier.

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Training – Monday 28, Apr 2014

High Volume Week… BEGIN!
#Squat w/belt
345 x 3 @7
365 x 3 @8
385 x 3 @8
400 x 3 @9
365 x 3 @8
365 x 3 @9
Well this was a lovely showing. These were deep as fuark. Definitely got my squat-mojo back.
Was going to do 395×3 but calculator told me to do 400 and glad I did.
I think my sacroilliac joint is bugging me a bit. Gonna have to show my hips some love.

#Bench (touch and go)
210 x 3 @7
220 x 3 @7.5
230 x 3 @8.5
210 x 3 @7.5
210 x 3 @8
210 x 3 @8
210 x 3 @8.5
210 x 3 @9
Probably could have gotten 235 but decided to play it safe. Probably the reason for the ton of volume.

#Slingshot Bench
195 x 4 @6
215 x 4 @7
225 x 4 @8
235 x 4 @9.5
215 x 4 @9
Wearing this higher than I have in the past. Feels good

Training – Friday 25, Apr 2014

#Reverse Band Squat w/Belt
315 x 5 @6
365 x 5 @7
385 x 5 @8
395 x 5 @9
375 x 5 @9
New movement but slowly getting the hang of it. Using Rogue Green Monster bands. In theory they should give me a lot of support but I don’t think I’m getting that much.
My back is definitely beat today. I’d say this was successful. Got some higher reps at higher intensities.

#3ct Pause Bench
155 x 5 @8
165 x 5 @9
155 x 5 @9
This was a lot weaker than I thought it’d be. Might have been pausing longer than necessary.

Skipping Lever Rows because my back is already exhausted plus I’d like to spend some time with my lovely wife.
I’d say this was a pretty productive week. Relatively high volume. Next week should be even higher!

GPP – Thursday 24, Apr 2014

7min jog
10min 33chinups
10min 20ab rollouts
10min 52raises
10min hip mobility/shoulder mobility

Training – Wednesday 23, Apr 2014

#Deadlift w/belt
345 x 6 @7
365 x 6 @8
385 x 6 @9
365 x 6 @8.5
Sucking air so bad. Last two sets devolved into singles near the end

#Competition Raw Bench
185 x 6 @7.5
195 x 6 @8
205 x 6 @9.5
195 x 6 @10

#303 Tempo Squat
135 x 7 @7
185 x 7 @9
175 x 7 @9

#Wide Grip Bench
165 x 7 @8
175 x 7 @9
165 x 7 @9

Long ass session (next week’s should be even longer) but I feel surprisingly good

Training – Monday 21, Apr 2014

#Squat w/belt
295 x 6 @6.5
315 x 6 @7.5
345 x 6 @9
335 x 6 @8.5
325 x 6 @9
Damn 6s are rough, huffin and puffin. Strenth is coming back. These gradual drop sets should help w/ improving my work capacity.

#Bench (touch and go)
195 x 5 @7.5
205 x 5 @8
215 x 5 @9
205 x 5 @9

#Towel Press
155 x 7 @8
165 x 7 @9.5
155 x 7 @9
These are ruff. Got a good pump

Training – Sunday 20, Apr 2014

#3ct Pause Squat
225 x 4 @7
245 x 4 @8.5
255 x 4 @9

#Pin Press (chest level)
175 x 4 @7.5
195 x 4 @8.5
205 x 4 @9

#Snatch Grip SLDL
185 x 6 @7
205 x 6 @9
These are essentially from a deficit due to wearing squat shoes.

Easter Sunday training! Sore from GPP yesterday, not used to a lot of the movements.

GPP – Saturday 19, Apr 2014

GPP

5min jog
10min 33pullups
10min 20ab rollouts
10min 36Flys
10min hip mobility

Training – Friday 18, Apr 2014

#Deadlift w/belt
390 x 5 @9.5
Really lost the work capacity here

#Competition Raw Bench
175 x 5 @8
185 x 5 @8.5
195 x 5 @9

#Front Squat
185 x 6 @7
205 x 6 @8
225 x 6 @9
Although this is more due to being unable to hold the rack position

#Push Press
95 x 6 @8
105 x 6 @9

Pretty rough getting the momentum going. Hopefully this is just lingering fatigue from the meet.

Training – Wednesday 16, Apr 2014

#Squat w/belt
345 x 5 @9

#Bench (touch and go)
165 x 6 @7
175 x 6 @8
185 x 6 @10

#Close Grip Bench
165 x 6 @9

So begins my cycle leading up to the USAPL CA State Championships. Getting over a slight sinus infection after Sunday’s meet. Not much in the tank today.