Ah Press… you are so difficult to progress upon.

Not a bad day, really. But for sure I’m starting to plateau. No need to reset or anything yet as I’m still exceeding reps on the last set. Just the level of reps and weight is curbing. But, it could be due to some other reasons: my poor sleep as of late, that I’m feeling a little under the weather (not sure if cold or all the allergens in the air), or just flat out getting to that reset point. But whatever it is, just keep chugging along.

A few notes.

My prior experimentations with “tensing up” and letting the light-headed/dizzy stuff happen BEFORE I approach the bar, I did that again today. I think it’s working well because for sure I don’t feel as bad when I do unrack and hit that first rep. But, I’m still a little unstable when I do so, especially as the weight gets heavier. So I think I shall keep this, and just have to work on the unrack into the first rep now using this new setup.

With that, it makes me think about changing up my routine. It’s the same as I had yesterday: doing something like first-set-last with the 3-5 sets of 5-8 reps, or even a Boring But Big 5×10 approach — with Press. Basically, doing more Press to help grind in the technique. Thinking about it.

Otherwise, a fair day.

To comment on the above, I am working on my sleep issues. Trying to catch a nap (even if it’s just 10 minutes) during the day. Working on going to bed even earlier – as soon as my body starts to say “OK dude, I’m fading” just hit the sack. Last night was pretty darn good. Gotta make as much effort and discipline here as with everything else – if not more.

My own massing template, based upon 5/3/1 SST and some Paul Carter principles

• Press
  • bar x whatever
  • 70 x 5 (warmup sets superset with band pull-aparts)
  • 85 x 5
  • 105 x 3
  • 115 x 5 (work sets superset with pulldowns)
  • 130 x 5
  • 150 x 7
• Close-Grip Bench Press
  • 155 x 10 (sets superset with pulldowns)
  • 155 x 10
  • 155 x 10
  • 155 x 8
  • 155 x 7
• Face Pulls
  • 85 x 15
  • 85 x 15
  • 85 x 15
  • 85 x 15
• Lateral Raises
  • 20e x 12
  • 20e x 12
  • 20e x 10
  • 20e x 9
• Lying Triceps Extensions (superset with curls)
  • 65 x 12
  • 65 x 12
  • 65 x 10
  • 65 x 8
• Close-grip EZ-bar Curls
  • 65 x 12
  • 65 x 10
  • 65 x 10
  • 65 x 8

HOOK GRIP! That’s pretty cool.

Of course I’ve known about hook grip for some time, but I never tried it for one reason or another. Last night while browsing some YouTube videos I came across one from Alan Thrall on hook grip. I knew I was going to be deadlifting, and it was “5/light” week – what with everyone saying hook grip is painful, especially at first – I figured “light” week would be a good time to give it a shot. However, ever since the Rangemaster Advanced Instructor class some weeks ago, I’ve had a pain in the proximal interphalangeal joint of my right thumb — I did something in class. The pain is still there but slowly improving, so I didn’t think inflicting abuse on my thumbs would be good.

But, when I got to the gym this morning things were feeling OK so I went for it. I figured I could start on my lightest set, see how it went, and go from there. And yes, try hook grip on every rep of every set – not something you’d normally do, but as I’m starting to learn the technique it’s a good thing.

The hardest part was adjusting how I approached gripping the bar, so I could get the bar positioned such that when the bar hung from my hands under tension, there would be minimal to zero skin pinching and folding – because I don’t need my skin or callouses to get torn under load. It didn’t take me long to figure out a good approach, especially since in between sets I spent time at a bar just figuring out a good grip approach.

I chugged along, and things went pretty good. I was really impressed with how my arms and hands felt almost like they were no longer involved. Sure they were, but well… sometimes you feel like you have to pull a bit with the arms, even not directly, but a little bend happens. It’s of course worse with a mixed grip, and often a reason why people tear the biceps during deadlifting. But here it just felt like my arms and hands were two straps/hooks, just some way to attach the bar to my body so the body could lift. I really dug that. And I really dug the lack of mixed grip – not having the twist and unbalanced feeling was great!

The pain? It wasn’t too bad – certainly not as bad as people make it out to be. Of course, I was only lifting 315 today – I expect with 400, 500, 600+ pounds that it will hurt more. 🙂 But for sure, it’s not comfortable. Towards the end of the 315 set my thumbs were not very happy.

I also called an audible and opted to do some “first set last” (the 3-5 sets of 5-8 reps version), as a way of getting more work in with the technique. While it wasn’t heavy, the wear and tear on my thumbs was getting to me. Even now, a few hours after the session is over, my thumbs still ache — a sort of quasi-numb/tingle feeling, like novocaine partially wearing off. I wonder how long that sensation will last.

Nevertheless, I really dug hook grip. It wasn’t as bad as it was made out to be, and it has a lot of advantages that were made easily evident in this single session. For sure I’ll keep it up. I expect at least until I’m more comfortable with the technique that I’ll use hook grip for all sets and reps. Once I am comfortable with it, I’ll probably go back to normal overhand for warm-up sets, then hook for my work sets. If I continue to do things like first-set-last, I’ll probably go back to overhand as well — not so much to avoid the wear and tear on my thumbs, but to allow my grip strength to develop instead of always gaining the mechanican avantage of hook grip.

Then just finished up with a little accessory work.

I dug it.

My own massing template, based upon 5/3/1 SST and some Paul Carter principles

• Deadlift
  • 150 x 5
  • 185 x 5
  • 220 x 3
  • 240 x 5
  • 275 x 5
  • 315 x 10
  • 240 x 8
  • 240 x 8
  • 240 x 8
• Seated Calf Raises
  • 50 x 12
  • 50 x 12
  • 50 x 12
  • 50 x 12
• Twisting Crunches
  • BW x 20
  • BW x 16
  • BW x 16
  • BW x 16

Just a good 80% day.

One thing that always bums me out with percentage-based programs is when the cycle changes but the numbers don’t because math. 🙂 Started this new cycle, upped the weight, calculated the numbers to use, and things barely changed. The reason is simple: rounding. Everything did actually go up, but because of rounding the majority of my weights are the same as last cycle. I hate those. 🙂 But, it’s just part of slow, steady, progression, and so long as the reps go up, it’s progress.

Today, it was up to 10 reps, which is my cutoff threshold on 5-week. 10 was the same as last time, so I figure if accessory work goes up, all is good. It did, so, all is good.

All in all, things are good. Upped some weights, but one I lowered was shrugs. I’m trying to do more with less. It’s such a small range of motion that it can be really easy to cut things short and not notice. It may be “just shrugs” but they can still be worked well, full range of motion (even that last 1/2″). So I’m trying to do more with less with them — squeeze out every bit before I progress along.

But overall, a good consistent day.

My own massing template, based upon 5/3/1 SST and some Paul Carter principles

• Bench Press
  • bar x whatever
  • 100 x 5 (warmup sets superset with band pull-aparts)
  • 125 x 5
  • 155 x 3
  • 165 x 5 (work sets superset with neutral-grip pulldowns)
  • 190 x 5
  • 215 x 10
• Incline Press
  • 135 x 10 (sets superset with neutral-grip pulldowns)
  • 135 x 10
  • 135 x 10
  • 135 x 10
  • 135 x 8
• Cable Rows
  • 120 x 12
  • 120 x 12
  • 120 x 12
  • 120 x 10
• Shrugs
  • 195 x 12
  • 195 x 12
  • 195 x 12
  • 195 x 12
• Rope-handle pressdowns (superset with curls)
  • 60 x 12
  • 60 x 12
  • 60 x 12
  • 60 x 12
• Hammer Curls (alternate, across body)
  • 35e x 12
  • 35e x 12
  • 35e x 9
  • 35e x 8

I don’t know what it is, but for some reason looking at numbers today got me a little nervous and a little excited.

No, 270 isn’t much in the greater scheme, but what it is is the road to breaking back into the 300’s. When I do my “1” week, I’ll be working with 300 for the first time in a long time. I look back when I started back on 5/3/1 back in June and this “5 week” worked up to 225, which was admittedly too light, but based upon my working max then (265) and looking at what it probably is now, progress!

Again, my current goal is by the end of 2016 to test 1RM and hope to set new all-time PR’s, which would mean squatting more than 325. According to calculations, I can do it, but calculations and reality aren’t always the same time. But point is, I’m getting near to that point, and I’m getting excited about it.

That said, I’m also… tired.

I need to get my sleep in order, but going to see Slayer this past Saturday didn’t help much for sleep. 😉 So, I pared back a little today, no deadlifts, so I don’t dig my hole any deeper. I’m going to strive to take some mid-day naps (hopefully life will cooperate).

Anyways, chugging along. Progress is slowing, but still progress. So long as I’m still meeting (or exceeding) the prescribed reps, that’s what matters.

My own massing template, based upon 5/3/1 SST and some Paul Carter principles

• Squats
  • bar x whatever
  • 125 x 5
  • 160 x 5
  • 190 x 3
  • 205 x 5
  • 235 x 5
  • 270 x 8
• Leg Curls
  • 40 x 12
  • 40 x 12
  • 40 x 12
  • 40 x 10
• Hyperextensions, hands clasped behind head (superset with crunches)
  • BW x 12
  • BW x 12
  • BW x 10
  • BW x 10
• Crunches, hands clasped behind head
  • BW x 15
  • BW x 12
  • BW x 10
  • BW x 8
• Standing Calf Raises
  • 60 x 12
  • 60 x 12
  • 60 x 12
  • 60 x 10

I’m really excited.

Today I hit 160 for 4 reps. You see, my all-time best Press is 165 for either 1 or 2 reps — I have one set of records saying 1 rep and another saying 2. So I figure, hit 165 for 3 and either way I’ve bested it. 🙂

And… that WILL happen next cycle!

Here’s the thing tho.

That dizzy issue? I found something else that might help. Today before I set up, I held my breath and clenched/tightened everything in my body. Hold that for a few seconds – that causes the dizzy to happen. I found if I do that as a part of my setup, let it settle, then get under the bar, it was a HUGE help. Basically I got the dizzy out of the way and now I could just go. However, it wasn’t a great run today because I was so focused on dealing with that issue I faltered in another key area: staying tight. On my heavier sets I just did not have the body tightness I needed – I could feel it in my torso, abs just not doing anything. Focused one place, unfocused in another.

And so as a result, when rep 1 @ 160 came down I had to take a step to regain balance. Then the other 3 reps were less than ideal because form was just shot. I know I could have pushed out 1 more rep, and probably ground out a 2nd, but meh – just rack it.

Still, I’m happy with things in general. That I’m so close to a new all-time PR, and that I’m continuing to make progress on my setup so I can function, that’s all good. It will just take time to dial it in. And frankly, it’s almost time to reset, so when that happens I should be able to put more focus into the setup stuff.

Apart from that, everything worked through ok. Upped the weights on some things, so again I’m getting things dialed in for where I want them during this phase. All in all, good.

So, this marks the end of the first cycle on this modified “massing” template. I’m generally happy with how it’s going. I upped the volume just a bit, changed the rep schemes a little and weights accordingly, and adjusted what exercises are done to be a little more rounded and less taxing (in the bad way) on my body (e.g. removing pullups, having a work-up on pulldowns). Looking forward to starting cycle 2 on it next week.

My own massing template, based upon 5/3/1 SST and some Paul Carter principles

• Press
  • bar x whatever
  • 70 x 5 (warmup sets superset with band pull-aparts)
  • 85 x 5
  • 100 x 3
  • 130 x 5 (work sets superset with pulldowns)
  • 145 x 3
  • 160 x 4 (4RM PR)
• Close-Grip Bench Press
  • 155 x 10 (sets superset with pulldowns)
  • 155 x 10
  • 155 x 10
  • 155 x 10
  • 155 x 8
• Face Pulls
  • 80 x 15
  • 80 x 15
  • 80 x 15
  • 80 x 15
• Lateral Raises
  • 20e x 12
  • 20e x 12
  • 20e x 10
  • 20e x 9
• Lying Triceps Extensions (superset with curls)
  • 65 x 12
  • 65 x 12
  • 65 x 12
  • 65 x 8
• Close-grip EZ-bar Curls
  • 65 x 12
  • 65 x 12
  • 65 x 10
  • 65 x 8

It was.

I felt really good. Every lift was going well. Felt in the groove. Weight going up like a feather.

But after hitting 6 reps, I just stopped. I mean, it’s a 6RM, but whatever because it’s really just the first time I’ve stopped at 6 reps 😉 I’d gather I had at least 3 left in the tank, but that’s fine. I mean, today’s really just about getting 1 so 5 more is gravy. I’m fine with this. I’m supposed to only do prescribed reps anyways, right?

Did walking lunges instead of split squats because boredom.

Dropped bridges because time. Got a bunch to do today.

But whatevers. Not a bad day.

My own massing template, based upon 5/3/1 SST and some Paul Carter principles

• Deadlift
  • 145 x 5
  • 180 x 5
  • 215 x 3
  • 270 x 5
  • 305 x 3
  • 340 x 6 (6RM PR)
• Walking lunges
  • BW x 12e
  • BW x 12e
  • BW x 12e
  • BW x 12e
  • BW x 12e
• Twisting Crunches (superset with lunges)
  • BW x 16
  • BW x 16
  • BW x 16
  • BW x 14
• Seated Calf Raises
  • 45 x 12
  • 45 x 12
  • 45 x 12
  • 45 x 12

This was good. Solid.

Bench work-up went well. I continue to find it fascinating how the tighter you are, the lighter the weights feel. I had one set where my setup was awesome and after unracking things felt so light. I wasn’t able to achieve that same awesome setup, still good just not as awesome, so something to continue to work on.

I’m getting the weight on the assistance work dialed in. Inclines where they should be, the lat-pulldowns between pressing sets are working well. Shrugs have lower weight but better form. All in all, things are good.

Very happy with today.

My own massing template, based upon 5/3/1 SST and some Paul Carter principles

• Bench Press
  • bar x whatever
  • 100 x 5 (warmup sets superset with band pull-aparts)
  • 125 x 5
  • 150 x 3
  • 190 x 5 (work sets superset with neutral-grip pulldowns)
  • 215 x 3
  • 240 x 6 (6RM PR)
• Incline Press
  • 135 x 10 (sets superset with neutral-grip pulldowns)
  • 135 x 10
  • 135 x 10
  • 135 x 8
  • 135 x 7
• Cable Rows
  • 120 x 12
  • 120 x 12
  • 120 x 10
  • 120 x 10
• Shrugs
  • 195 x 15
  • 195 x 15
  • 195 x 15
  • 195 x 10
• Rope-handle pressdowns (superset with curls)
  • 55 x 12
  • 55 x 12
  • 55 x 12
  • 55 x 12
• Hammer Curls (alternate, across body)
  • 30e x 12
  • 30e x 12
  • 30e x 12
  • 30e x 10

Best part? The cooler weather — had to wear a sweatshirt on my walk to the gym. 🙂

All in all, going well. Pressing was fine. My “dizzy” issues of course are worse when I’m defatting and running low carb. Today when I did my setup, I got everything tensed up, deep breaths, all helps me get started — but then I totally relaxed and let things fade. As soon as things felt normal, I quickly tensed up and unracked. No rushing, but just trying to “get dizzy” when I know it’s safe and controllable. That helped. Going to have to continue exploring that approach.

But pressing was fine. Goal was 5 reps (again, trying really pare back), but things felt so good I went for a 6th.

I am happy with the way I’m doing pulldowns down. I read something the other day that put it in perspective — when you just start doing pull-ups, if you’re cold well… would you ever do a 5RM cold? Because that’s what you’re doing! No wonder I was hurting. So this warm-up/work-up has really helped. Plus the added volume for sure is good for me.

I’m still dialing in where my weights and reps should be on this “massing” approach, but it’s all going well and about as expected.

Things are progressing, both in the gym and in terms of my defluffing. A little slower, of course, but so far so good. Still early.

My own massing template, based upon 5/3/1 SST and some Paul Carter principles

• Press
  • bar x whatever
  • 70 x 5 (warmup sets superset with band pull-aparts)
  • 85 x 5
  • 100 x 3
  • 120 x 3 (work sets superset with pulldowns)
  • 135 x 3
  • 155 x 6
• Close-Grip Bench Press
  • 145 x 10 (sets superset with pulldowns)
  • 145 x 10
  • 145 x 10
  • 145 x 10
  • 145 x 10
• Face Pulls
  • 75 x 15
  • 75 x 15
  • 75 x 15
  • 75 x 12
• Lateral Raises
  • 15e x 12
  • 15e x 12
  • 15e x 12
  • 15e x 12
• Lying Triceps Extensions (superset with curls)
  • 60 x 12
  • 60 x 12
  • 60 x 12
  • 60 x 12
• Close-grip EZ-bar Curls
  • 60 x 12
  • 60 x 12
  • 60 x 12
  • 60 x 9

Change up.

When I was following a lot of Paul Carter’s philosophy, Paul strongly advocates unilateral work for the lower body, bodyweight, etc.. I hate the stuff, but I cannot deny it’s good for me. Does it help me get bigger and stronger? I can’t say for certain (tho I do get wicked quad pumps from the lunges, split squats, etc.), but I can say for certain it helps things like my knees and ankles. Since I started back on 5/3/1 I’ve been thinking about how to work the unilateral stuff back in, and today I said “fuck it” and did it. I dropped front squats in favor of split squats. These are both feet on the ground, split squatting in place, bodyweight only — get back into it, then start to up the work (more reps, raise the back leg, etc.). Why this? Again, it helps me and has been very good for me, especially towards my overarching “fitness” goals. As for bringing something heavier back in, like front squats or leg presses or something, that’s TBD. I’ve been thinking about some other lower-body switch-up, so, we’ll see what comes of it.

Otherwise, an 80% day. Ending the top set before I want to. Running out of gas (hooray low carb!). But I am seeing the scale number slowly dropping, and some changes in the mirror too. So, onwards. It would be awesome of this rate of loss keeps up (about 2#/week) because I can be done with this sooner rather than later. 😉

BTW, the new Crowbar is awesome. Good lifting music.

My own massing template, based upon 5/3/1 SST and some Paul Carter principles

• Deadlift
  • 145 x 5
  • 180 x 5
  • 215 x 3
  • 250 x 3
  • 290 x 3
  • 325 x 8
• Split-Leg Squats
  • BW x 10e
  • BW x 10e
  • BW x 10e
  • BW x 10e
  • BW x 10e
• Elevated Glute Bridges
  • BW x 20
  • BW x 20
  • BW x 20
  • BW x 20
• Twisting Crunches (superset with bridges)
  • BW x 20
  • BW x 20
  • BW x 14
  • BW x 14
• Seated Calf Raises
  • 35 x 20
  • 35 x 15
  • 35 x 13
  • 35 x 13

That was good, all things considered.

I’m still working into this adjusted template, but to be expected. I’m reconsidering rep-ranges (e.g. stop working up to 15, go 8-12 on the smaller assistance work), adjusting weights, and so on, but so far so good.

For example, I really dropped the weight on shrugs because I wanted to focus more on getting really good reps and squeezing out all that I can. The more I work with “lighter” weights on back work and really work on moving “from the elbows” (well, with shrugs from the shoulders), I get a LOT out of it. I mean, I used to never feel a pump in my back, but today? Oh yeah. Quality matters.

Anyways, generally felt good with today. Good feedback, will make some minor adjustments.

Weight seems to be progressing downward. Again, hard to tell at this early stage exactly how much, but the scale seems to be providing good feedback, as well as what I see in the mirror. Small stuff, but decent preliminary feedback. I also started to think that so long as I’m on 5/3/1, I MIGHT try something like: when I reset (esp. if I reset everything), those first couple cycles after the reset go with a low-carb cutting (-esque) diet. Then as the weights get heavier, add in the carbs. I wonder how that will work for me. And just cycle like that: as the weights go down, so do the carbs so I can cut a little bit; then as the weights go up, bring up the carbs so I can support the weight increases and build some stuff. Then repeat this. Hrm.

My own massing template, based upon 5/3/1 SST and some Paul Carter principles

• Bench Press
  • bar x whatever
  • 100 x 5 (warmup sets superset with band pull-aparts)
  • 125 x 5
  • 150 x 3
  • 175 x 3 (work sets superset with neutral-grip pulldowns)
  • 200 x 3
  • 225 x 8
• Incline Press
  • 125 x 10 (sets superset with neutral-grip pulldowns)
  • 125 x 10
  • 125 x 10
  • 125 x 10
  • 125 x 10
• Cable Rows
  • 110 x 15
  • 110 x 15
  • 110 x 12
  • 110 x 12
• Shrugs
  • 185 x 15
  • 185 x 15
  • 185 x 15
  • 185 x 15
• Rope-handle pressdowns (superset with curls)
  • 45 x 15
  • 45 x 15
  • 45 x 15
  • 45 x 10
• Hammer Curls (alternate, across body)
  • 25e x 15
  • 25e x 15
  • 25e x 15
  • 25e x 12