For today’s Sunday Metal, a departure from the music and concerts and instead a look into where the “growling” vocals signature to some genres of metal came from.
While it’s truly hard to pinpoint where it all came from, Polyphonic’s examination of this was pretty cool. Even if you don’t dig this style of vocals, it’s worth the time to explore this bit of music history and evolution.
Today wasn’t training – today was fun.
I’ve long wanted to do some lifting challenges, but never could find the right way to work it into my greater programming and goals. But everything converged well to make this week a fun week.
Two days ago, I hit a nice milestone of bench pressing 300 lb.
And then today I opted to try the Half-Hour Deadlift Challenge (from Dan John over at T-Nation). Basically, deadlift 315 60 times in 30 minutes. A number of ways to approach it, and I took the “1 rep every 30 seconds” approach.
(the time-lapse video didn’t turn out as illustrative as I wanted… but still fun)
I’m pretty sure I’ll be sore as hell tomorrow (and Saturday), but it really wasn’t that bad. Oh sure, I started to feel it maybe 10 minutes in, and close to the end I was getting a little tired, but I could have kept going for a while. It was more the mental, the “have to be in the zone for 30 minutes” that was the tougher part. But about 20 minutes in, it all went auto-pilot.
One thing I got out of it is the joy of singles, which I already was exploring with squats. It’s just different than going for reps. It can’t be all the program is about, but there’s quite the place for it.
Anyways, it was a lot of fun. I’m glad I did it.
Because we miss Lemmy.
He may be gone, but it’s still so bad, baby.
The mighty Bolt Thrower “Cenotaph”
500 lb deadlift. PR. Major milestone achieved.
That is all. 🙂
Opted to just do that and end there. I’m at the end of all the cycles and all the things, so felt no reason to beat myself up.
PR of 295×1.
300 is just around the corner.
Today was pretty solid. The work up went well. Technique generally felt good. Focused on being tight, so much it hurt. Not rushing. Settle. All that good stuff.
Top work set of 275×4 was a rep PR. I remember when I hit 275 for a single and it was my all-time PR, and I’m sure it was kinda sketchy. Now 275 is just working weight, and I’m doing more. In fact, the 295 moved pretty well that I am certain 300 will be just fine.
I also found another reason to like the pause benches. If you watch the 295, you’ll see a little… I don’t know what to call it, but on the descent a little “hitch”? weak point? stumble? Whatever it’s called, something wasn’t too stable. I noticed while pause benching that, because of the exaggeratedly slow descent, that when I hit that same point there was “something” there. I reckon maybe there’s some sort of muscle weakness at that point? Can’t say for sure, but it’s interesting to me. So, I hope that the pause benching, because of the descent work, should provide some additional improvements beyond the “no momentum to get out of the hole” work.
Anyways, happy day.
5/3/1 (8th cycle, 3+/5/1+PR, Joker)
That was alright!
Through the summer and into the fall, my squats were horrible. Biggest things were confidence, which then affected my ability to hit depth. Plus all the knee issues and such, and in the end I opted to take a couple steps back. I lowered the weight, changed from a 5/3/1-base to a Strong-15 base. That has helped. The reduction in volume has been good because I can still progress yet it’s not putting as much wear-and-tear on my body – and that’s a good thing to do: to see how little work you can do and still make progress.
So today hitting 350 was not a PR (355 is my all time best) but it was solid progress.
I’ve been a little uncertain about things lately because sessions have been poor and lifts feeling so heavy. But I told myself today to just be focused, in the moment, and (shut-up-and-) lift. And BE TIGHT. I will either make the lift or I won’t, and life will go on. And the 350? I don’t even remember it. I was so into the lift, just being there and doing it and not necessarily trying to remember or process it – just put it on my back, settle, get tight, let things sink down (i.e. don’t fret about depth, just do what feels normal — which these days IS hitting depth), then power up.
It was a little messy (watch the bar path) as on the way up I felt a bit of hips rise and back remain down. But there we go. Did it and it felt pretty good.
All in all, I’m happy with how things are going.
Part of me wants to keep going because I’m so close, but this is time to call it and reset. In fact, this is the last heavy week I’m doing for a while. Next week will be a deload. The week after I’m going to just lift to have some fun (e.g. thinking about doing things like the Half-Hour Deadlift Challenge), then totally off for Christmas. When I come back, going to do a 6-week-ish cut and some hypertrophy-style lifting (planning that out now). After that, the plan is to resume 5/3/1 (and likely Strong-15 for squats) with a reset of weights and continue forward.
Anyways, tomorrow – bench!
7th cycle, fixing my squat; modeled after Strong-15
Igorrr with “Opus Brain”
I’ve known about All That Remains for years, but never got into them. But recently read some articles and listened to some podcasts with singer Phil Labonte. I dig the guy and gave their music another chance. It’s growing on me.
“What If I Was Nothing”
Good bench day.
Starting a new 3/5/1 cycle, with Jokers. And this Joker logically works up to the top Joker I did last session. What I like about it is as I’m hitting PRs there, which are generally touch-and-go, making this repeat be paused. It’s a good progression. The 290 felt good, heavy, close to my max. But hitting 295 at the end of this cycle seems do-able. And yes, 300 does as well.
I opted to not do just 3×10 supplemental bench work, instead changing to do pause benches (not Spoto Press, but full on rest on the chest, hold it there for 1-2 seconds, then go). It’s not so much working that bottom position, as it is just getting more comfortable with the pause.
Anyways, a pretty good day.
5/3/1 (8th cycle, 3+/5/1+PR, Joker)
