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.