I stuck with the pin press. However, when going heavy, there was no way I was going to be doing a speed lift but I did try to at least include some explosiveness.
The second two weeks of this Phase use Front Box Squat instead of Snatch-Grip Deadlift. I kind of prefer the Snatch-Grip Deadlift but not combined with Speed Deadlift. On the first set, I used a clean grip and could only do 2 reps. Switched to cross-grip and restarted and did 4x3 with same weight. I am working on the clean grip and will need it when I start learning to power clean. Front Box Squat was supposed to alternate with the seated 90/90 stretch so this time I did multiple sets of the stretch. Only did one set of the stretch the first two weeks of the phase.
Bulgarian Split-Squat Isometric Hold [3x30s/side]- 3x30s
Miscounted and did 11 sets instead of 10 of the squats. I used a timer and did first set when timer started and the last when timer stopped which added a set. Used my new fractional plates with the Cable Wood Chop. I might have started with 30lb but I think the slightly less weight allowed me to focus on form.
Dropped too much on the 2x7 of the Seated Cable Row so I bumped back up on the 2nd set. Couldn't make 10 reps on the last set of the Lying Dumbbell Extension.
Front squat numbers look good, I thought the Front Box squats were going to
awkward, but I really really like them.
I have been doing them as a substitute for Anderson front squats in phase 4, also.
I thought you had forgot the speed deads, i didnt realise you were in a low week, my mistake.
Front squat numbers look good, I thought the Front Box squats were going to
awkward, but I really really like them.
I have been doing them as a substitute for Anderson front squats in phase 4, also.
I thought you had forgot the speed deads, i didnt realise you were in a low week, my mistake.
I really don't like front squats- box or not. I suppose I like it without a box better because of the help of a slight bounce at the bottom (not good for lower back to bounce off a box). The front squat just doesn't feel right, for me, like back squat.
A few weeks ago, I would have blamed my grip on lower front squat numbers. But now, my legs are starting to become the limiting factor. Still could improve my grip though because I still cannot do the higher weights with a clean grip. Need to get the clean grip to work if I want to do power cleans in the future.
I see your finishing up. Your numbers look good. I don't recall reading what you plan on doing next. I've discussed my plans elsewhere but don't think I did here on jpfitness. I am going to take a week break and then start a version of Bill Starr 5x5.
Couldn't work out this last weekend and ended up finishing the 4th workout of last week on M. Did the 1st workout of this week on Tu. Probably should rest today. Got a three day business trip next week (W,Th,F) but will be home F.
I think this may work:
This week - Tu/Th/F/Sa
Next week - M/Tu/F/Sa
Should be ok given that the routine is an upper/lower body split and this week is a low volume week.
A few weeks ago, I would have blamed my grip on lower front squat numbers. But now, my legs are starting to become the limiting factor. Still could improve my grip though because I still cannot do the higher weights with a clean grip. Need to get the clean grip to work if I want to do power cleans in the future.
I dont use a Clean Grip, dont have anywhere near the flexibility.
I like the arms cross grip, its pretty comfortable for me.
Quote:
I see your finishing up. Your numbers look good. I don't recall reading what you plan on doing next. I've discussed my plans elsewhere but don't think I did here on jpfitness. I am going to take a week break and then start a version of Bill Starr 5x5.
Yep, its getting pretty close to the end, im looking forward to seeing how much I have improved.
As for after I finish up, will be a week off and then I will be just doing random workouts till the end of the year.
With the weather warming up here, and no doubt all the pre-christmas stuff starting to fill up the calender soon, it will be to hard to stick to a program, plus its time to get outside and pull the sled and carry some sandbags, kegs etc around and I would like to work on my conditioning a bit also.
I bought a copy of Ross Enamait's Never Gymless which inspired me to put up a climbing rope. It is hung using a cable system I developed so I can extend its life by removing it during the winter. I use some of the remaining rope I bought for rope pull-ups. I bought a 2" rope so climbing and pull-ups are tough!
I bought a copy of Ross Enamait's Never Gymless which inspired me to put up a climbing rope. It is hung using a cable system I developed so I can extend its life by removing it during the winter. I use some of the remaining rope I bought for rope pull-ups. I bought a 2" rope so climbing and pull-ups are tough!
I would love to put up a climbing rope, I would have to build a frame to hang it from, theres no trees big enough around my house yet.
I intend on getting a rope for recline rows and just hanging it off my pull up bar
I would love to put up a climbing rope, I would have to build a frame to hang it from, theres no trees big enough around my house yet.
I intend on getting a rope for recline rows and just hanging it off my pull up bar
If/when you get a rope, buy an extra 7' for the rope pull-ups that I mentioned. I drape the shorter piece of rope over my pull=up bar and then do the rope pull-ups.
My rope came with duct tape on ends. I removed that and whipped the rope with manila twine (whip with same material as rope to minimize mold and mildew). I found out how to do whipping knots on the internet.
I have heard of some people mounting a bracket off the house for a rope. Not much good unless house is two story though.
Anderson Front Squat from Pins [7 singles < 90%] - 1x195lb/1x205lb/1x200lb/1x195l b/1x195lb/1x195lb/1x195lb
Speed Deadlift [8x1 @ 60% 1RM] - 8x1x210lb
Barbell Reverse Lunge w/ Front Squat Grip [4x8/side] - 2x8x125lb
Pallof Press [3x8/side] - 8x27lb/8x50lb
Didn't finish the Barbell Reverse Lunge and Pallof Press. Ran out of time because my youngest daughter wanted me to play Dance Dance Revolution (don't laugh - I can get heart rate up to 85% and if we pick the right mix of songs it can qualify as HIIT!) with her before going to bed.
Didn't finish workout. Too tired after 2-day business trip to Chicago (stayed put late one night at Jazz bar and Blues Bar other night). I also have to go to back work tonight for a project I am working on.
I might try doing the box pistol and bar rollout tomorrow with the upper body routine.
I used a V-handle over my pull-up bar to do the neutral-grip pull-up. Today, I feel sore in areas the shoulders that I have not been sore in a long time so I suspect it was this exercises.
I had some lower back pain from what I think to be sleeping position (on stomach) while I was away. Problem is that the dumbell row exacerbated it and I had to stop at two sets. Now, I think I should take off a couple of days.
Not sure what I will do for Week 14. I do not like the idea of skipping part of a week and instead prefer to repeat the week. If I feel good on W, I could do W (lower), Th (upper), Fr (REST), Sa(lower), Su(upper), M (REST), Tu(lower), W (upper), Th(REST), F (return to M/W/F/Sa schedule). This is pretty ambitious so Plan B would be to 2 of the 4 routines this week combining some upper and lower and putting a day ot two of rest betwen and then repeat Week 14.
I would see how your back feels in the morning and make a decision then.
I did week 14 over 1.5 weeks took a the rest of the week off and am now back into week 15
Back feels better this morning. Took some Ibuprofren last night. Took one this morning and will take another late afternoon. If all goes well, I will do the foam rolling and mobility exercises and then try Anderson Front Squats with empty bar. Any sign of pain and I will wait another day. Never had lifting cause lower back pain but I have noticed that it didn't feel good if I already had pain and I tend to know that immediately.
I believe I have attributed my pain to hyperextending the back and it sure seems like several days of poor diet contributes in some fashion. The squats will not cause hyperextension and may actually help.
Back does feel better but I probably should wait another day I am about out of time for the day anyway as I spent time doing some household chores. I was raking leaves, cutting grass and cleaning gutters. I should have wore a heart rate monitor because I suspect that I was working fast enough to keep heart rate up.
Not sure what I will do but I may end up doing part of this week's routine and then repeat the entire week next week. I like some of the exercises in this phase and am not in a hurry to go to my next program that will likely be a Bill Starr 5x5 variant for intermediates.
I happened to notice my first post in this thread that said I was 5' 7". I am 5' 8". My wife is 5' 7". I have done that before and not sure what my problem is. Most people tend to over-report.
Bar Rollout from Knees (Double ab wheels) [3x12] - 3x12
Couldn't do pistols after the squat and GHR. Normally, I can do them to a box. Might try them again later tonight but won't count them as my workout. At first I wondered how I could have done the pistols last week but looked at my log and I didn't get to them that day.
Linear Mode
