Night time, garden, workout

Could not face going to the gym tonight, so went into my wet, grassy garden and did continuous deadlifts, power cleans, shrugs, rows and a few other exercises until I could not move.

Training rejig

Have rearranged my training a bit. After trying to repeat the same cycle as detailed below, but not really making good gains (mainly down to poor diet and stress), I decided to change things up.

Three main changes. For a start I am going to give 20 rep squats a rest. Secondly, I am going to prioritse gains in the regular deadlift for this cycle. Thirdly, I am going to prioritise the overhead press over the bench press.

Stuart McRobert writes that your overhead press should be around 66 per cent of your bench (for the same cadence and rep range). With that in mind, my overhead press is currently around 59 per cent of my bench. I'm hoping that this will impact my bench positively.

Further changes: I am going to use the EZ bar for bentover rows, instead of a straight bar, and not use a fixed rep target each time but a range. Some refer to this as double progression. I am introducing this to add a further level of conservatism to my training, hopefully aiding regular incremental gains.

I did the first workout yesterday and it went well. I was particularly pleased with how much better the EZ bar seemed for bentover rows. I got a much better grip on the bar and a fuller range of motion at the top of the movement.

In other news, I have begun using chalk and am already pleased with its advantages.

Exercise form - control

For me, proper form when performing difficult work sets is all about control. If you are not in control of the weight, how can you train with it in a productive manner? When I say control I mean not shaking to balance the weight, not lifting it unevenly or too speedily. Not letting it crash down in between reps. Lifting the weight smoothly and in a measured fashion. Lifting it strictly, respectfully, aesthetically. To the onlooker, movement should look precise and deliberate. Please do not take this to mean that the load must not be taxing: quite the opposite.

The challenge does not solely lie in lifting the weight. Not simply getting it from start to finish. It is the way that the weight is lifted. It must be dominated. Not in a reckless fashion, thrown up and down, but with the same care that a craftsman uses a tool. This is where the difficulty lies. It takes a great deal of focus and effort to lift a weight that is heavy in this way for a handful of work reps in the bench press, or complete a set of 20 rep squats. Just like the swan analogy: it may appear close to effortless, but actually the lifter is straining to ensure that the correct form is maintained in the lift.

This level of control requires total focus and enough proficiency in the correct performance of the exercise so that weight follows the correct path almost automatically. Stuart McRobert talks of the pause test, where a lifter should be able to stop at any point and hold the weight briefly and then continue. He advocates this as a test of form and control.

New training cycle

I have returned from my holiday (and a period of wisdom toothache), and this morning I performed an 85 per cent workout using the final figures of the last cycle as a basis.

Felt very rusty!

First ever intensity cycle

I completed my first ever training cycle yesterday.

I started with the following 100 per cent workout targets, although it was a little difficult since I had to estimate many of them, based on current form:

Squat 80kg x 20
Stiff legged deadlift 80 x 10
Barbell row 75 x 5
Bench press 105 x 5
Military press 60 x 5

I began on 3 July with an 85 per cent workout and then completed 90, 95 and 97.5 per cent efforts, before the 100 per cent on 18 July. I then made four workouts into new ground, and could have gone further if I did not have a holiday planned which will force a two week break.

In my final workout I completed the following:

Squat 87.5 x 17 (did 85 x 20 in previous workout)
Stiff legged deadlift 90 x 10
Barbell row 82.5 x 5
Bench press 112.5 x5
Military press 67.5 x 5

I feel that these numbers are more representative of my base level, than my first estimates, so I am eager to see how I can progress after my break.

When I return, I plan to insert a mini-cycle again and then may split up the squat and deadlift once I get into the 'new ground' workouts.

I think that cycling workout intensity is exactly what my training needed, and am quite excited about how it will help me achive my goals.

How to add 1kg to an olympic bar

Do it with small plates and string. This little setup worked a treat for me last night.

Microloading

Towards the end of a training cycle, when the work sets for each main exercise are getting very hard, it is generally impossible to jump up in 2.5kg/5lb leaps each workout. This means most people have to 'microload', or use smaller poundage increments to continue gaining.

How can you get around this? It is possible to purchase beautifully engineered fractional plates from specialist suppliers, but many frugal people (like me) prefer to engineer their own solutions. In the past I have used smaller (0.5 and 1kg) plates designed for regular barbells. I simply hooked them over the ends of spring clip collars.

I am at the stage of my current training cycle where it will be necessary to employ these tactics once more. This time I am going to use twine to attach the plates to the bar to help get the right combination. More ideas here.

With the weights I have, I should be able to add 0.5, 1, 1.5 and 2kg to the bar.

Mental note

Remember to keep feet together and pointing straight when doing the stiff legged deadlift.

Mini-cycle update

I just completed the '100 per cent' workout in my mini-cycle.

All target reps completed.

Now to push on.

New shoes

I was recently in need of new shoes in which to train.

Does it matter, I hear you ask, what footwear you choose to lift in?

Short answer: yes. A lot.

After reading an article on weightlifting shoes on ExRx, I was inspired to go for a pair of Chuck Taylors for my training. They appealed to my love of old-fashioned simplicity and my natural frugality.

Two workouts in they are proving comfortable, stable and supportive. Perfect.

A change

Following a period of mild illness and a short holiday, I have had some time to re-think my training.

I feel that going 'full-bore' all the time is too much for my recuperative abilities, no matter how careful I am with rest and recovery.

Whilst I was on holiday, I took the time to re-read some of Stuart McRobert's excellent writings and have come to the conclusion that now is the time to begin cycling training intensity.

Watch this space...

Achy morning

Completed another 10 rep session last night.

Had to reduce my bench press weight to around 50% of my max to complete the three sets. At least now I have found my working poundages. Interestingly, I found that the final third of the lift (where the triceps come into play most) seemed to fatigue more quickly than my chest.

Perhaps I should do some board presses?


Overhead presses were very tough after the bench too.

Bench press personal best

Yesterday, after my 3 rep workout (which went well) I tried singles in the bench and squat.

I squatted 120kg fairly easily. I could do more, but this is the most weight I have used when going below parallel.

I benched 132.5kg, touch and go. This is a personal best. Video above: not the best angle, but you get the idea.

Barbell rows - underhand or overhand?

Is it better to do barbell rows with an overhand or underhand grip?

Here is some recent discussion on the matter.

I have been doing underhand for some time now, but think I am going to start factoring in some overhand for variety.

Update: I tried overhand yesterday, and found that it placed a greater strain on the grip.

Another 10

Did another 10's workout last night.

I am getting closer to the right weight for each exercise, although I still over-estimated my strength-endurance on the bench press.

No room for ego with this!

3 rep workout

Just did my first '3 rep' workout.

It went well. Completed everything.

Squat - 3, 3, 3 with 110kg
Stiff legged deadlift - 10
Rows - 3, 3, 3 with 75kg
Bench press - 3, 3, 3 with 105kg, then did 130kg x 1
Incline shrugs - fail
Press - 3, 3, 3 with 65kg

Using your lats during the bench press

As Keith Wassung points out in his article 'Bench Press and Tricep Training': "An often-overlooked component of the bench press is the use and development of the muscles of the back and in particular the lats. Very few lifters utilize the strength of the lats in their bench press and when they are able to incorporate lat contraction into their exercises, immediate increase is always achieved."

I had read about the involvement of the lats during the bench press quite a few times, but have never really thought about trying this technique. However, I am now going to keep it in mind each time I bench press. I did so today and, although I am nowhere near there in terms of lat strength, I think it will eventually make a difference. I anticipate a boost in speed and drive out of the hole.

First 5

Completed following workout today:

Squat - 5, 5, 5 with 100kg
Stiff legged deadlift - 10 with 67.5kg
Barbell rows - 5, 5, 5 with 70kg
Bench press - 5, 5, 5 with 100kg
Incline shrugs - fail with 38kg dumbells
Press - 5, 5, 5 with 55kg

Generally felt very good. I will be able to add weight next time.

Calf training

To get the most from your calf training, I firmly believe that you have to train each individually.

The single leg calf raise is, to my mind, the best exercise. It allows for a more precise and controlled movement than on a machine and it is difficult to cheat reps out. Plus, you don't have to use tons of weight to get a decent return.

Of course you have to work hard though. This is an exercise that gets pretty painful fairly quickly. You should push against the discomfort and burn until failure. At least 15 reps per set.

First 10

Just returned from my first 10 rep workout.

It was very hard because I have next to no strength endurance and rested less than I normally would.
Squat - 10, 10, 10 with 75kg (completed sets, lower back survived, just)
Stiff legged deadlift - 10 with 65kg (completed)
Barbell rows - 10, 10, 10 with 55kg (completed)
Bench press - 10, 10, 10 with 85kg (managed 10, 7, 6)
Incline shrugs - fail with 38kg dumbells
Press - 10, 8, 6.5 with 50, 40, 40kg (had to drop weight after first set)

I need to drop the weight a little next time on the bench and overhead press, so that the initial sets are a little easier.

Overhead press

Much is made of the bench press (although it certainly has its critics) and it is clearly one of the most popular exercises in gyms across the world. However, overhead pressing with a barbell has always been a part of my training schemes. Quite apart from being hugely satisfying, I feel it is a critical compound exercise.

Bench pressing has only enjoyed widespread popularity in the last 50 years, perhaps even less. For decades before the 1950s, strongmen and weightlifters were pressing weight overhead regularly. In fact, you’ll see that different variations of overhead press were not only a training staple; they were regularly performed during public feats of strength.

Done with the proper technique the overhead barbell press is a highly effective exercise and a very safe one at that, especially when the bar is taken from a shoulder height rack or support. I have performed both for years and have had more accidents during the bench press than the overhead press. Actually, I don’t think I have ever had an accident whilst overhead pressing. I noticed that my bench press actually stagnated during the brief occasions I omitted overhead presses from my training. There is nothing quite like it for improving the strength and development of the shoulders, triceps (and even a little upper chest if you military press). Not to mention improving core stability and balance if it is performed standing.

False start?

I decided to change my weight training regime, and add more volume on the basic exercises. It also seemed like a good enough excuse to start a new training blog.

It's not like I was using isolation exercises before though.

Here is the proposed workout, to be done in a sequence. I have drawn much of my inspiration for this from Keith Wassung's Timed Total Tonnage schedule (although I am not changing the weight with each set, and I am not timing yet).

Of course, it is also similar to Bill Starr's 5x5 program, from his 1976 text The Strongest Shall Survive: Strength Training for Football.

Workout 1
Squat - 10, 10, 10 with 75kg
Stiff legged deadlift - 10
Rows - 10, 10, 10 with 55kg
Bench press - 10, 10, 10 with 85kg
Incline shrugs - fail
Press - 10, 10, 10 with 50kg

Workout 2
Squat - 5, 5, 5 with 100kg
Stiff legged deadlift - 10
Rows - 5, 5, 5 with 70kg
Bench press - 5, 5, 5 with 100kg
Incline shrugs - fail
Press - 5, 5, 5 with 55kg

Workout 3
Squat - 3, 3, 3 with 110kg
Stiff legged deadlift - 10
Rows - 3, 3, 3 with 75kg
Bench press - 3, 3, 3 with 105kg
Incline shrugs - fail
Press - 3, 3, 3 with 65kg

In addition to the above, each workout will include abdominal and calf work.

So, I turn up at the gym for my first stab at workout 1. I attempt to squat with 90kg (3 x 10) and halfway through the third set I realise I have pushed my lower back too far. Nothing too serious. I have to stop my workout and go home though. Legs plenty strong enough, lower back needs conditioning. I like to squat below parallel, you see.

Very frustrating. Have now cut the weight right back to 75kg and will try again in a few days, once my back has recovered.