Author Topic: chasing athleticism  (Read 923883 times)

0 Members and 1 Guest are viewing this topic.

maxent

  • Hero Member
  • *****
  • Posts: 2830
  • Respect: +2114
    • View Profile
Re: chasing athleticism
« Reply #3480 on: January 19, 2017, 07:59:15 am »
0
I mean it's not first choice .. but the other option ive heard about is the (btn) power press. Considering i have hurt my cervical spine twice .. im kinda wary about dropping a bar on my back and missing and hitting my neck or c-spine. it's picking a poison ;(
Training for sub 20 5K & 40" RVJ & 170kg BS @ 85kg bw. log entry template

maxent

  • Hero Member
  • *****
  • Posts: 2830
  • Respect: +2114
    • View Profile
Re: chasing athleticism
« Reply #3481 on: January 19, 2017, 08:05:07 am »
+1
BW: 79.5kg (PR; AM)
BW: 78.2kg (PR; PM)

since i fast all day, it's interesting to compare these two readings .. which is more true? hard to say, but i guess if i am consistent and measuring the same time every time, then the first one is more true.

Played my 2nd game of basketball tonight. Was good. But on one block i really extended myself to swat the ball .. i got so high on my follow through i hit somewhere on the backboard, the guy i was tryna block let out a gasp .. but i knew it was a mistake cos my foot felt a slight twinge. It's fine now .. i guess .. but it does mean i should be more conservative about my comeback to jumping... lesson laernt, no dunking or big block attempts for a few more weeks!!!
Training for sub 20 5K & 40" RVJ & 170kg BS @ 85kg bw. log entry template

maxent

  • Hero Member
  • *****
  • Posts: 2830
  • Respect: +2114
    • View Profile
Re: chasing athleticism
« Reply #3482 on: January 19, 2017, 09:09:44 pm »
0
BW: 79.2kg (PR; AM)

am keeping an eye on my left hip, i wonder what caused this flare up .. or maybe it's only there cos im noticing it and if i didnt notice it would be just normal? idk. maybe front squats i did last week are the reason cos i go deeper on them. hoping for a good squat sesh today, i havent had a decent one in ageeeees, or 10 days
Training for sub 20 5K & 40" RVJ & 170kg BS @ 85kg bw. log entry template

maxent

  • Hero Member
  • *****
  • Posts: 2830
  • Respect: +2114
    • View Profile
Re: chasing athleticism
« Reply #3483 on: January 20, 2017, 08:19:25 am »
0
BS 1x130
FS 6x100(LPR), 2x110(LPR)
Back Xtn 8x55(PR), 2x8x60(PR)

BP 6x70, 0Fx100, 1x90(LPR), 5x80(LPR), 6x79.5(LPR), 6Fx75
CURL 3x8x40*

BW: 79.2kg (PR)

Notes:
Why the fuck is my backsquat being so shit? I was doing 6x130kg before xmas and now it's my 1rm. FML. I can bounce up just fine just have no juice to lock out and it took ages to finish the rep.  I did front squats as a consolation but they were shit too, form sucked and i think i tweaked my back too. 2 more days and then im done with fasting.
Training for sub 20 5K & 40" RVJ & 170kg BS @ 85kg bw. log entry template

AGC

  • Hero Member
  • *****
  • Posts: 1622
  • Respect: +1194
    • View Profile
Re: chasing athleticism
« Reply #3484 on: January 20, 2017, 08:36:00 am »
0
You should get a squat vid from your next session, maybe there's some issues we can see.

Coges

  • Hero Member
  • *****
  • Posts: 3107
  • Respect: +2267
    • View Profile
    • Email
Re: chasing athleticism
« Reply #3485 on: January 21, 2017, 07:00:38 am »
0
Saw your back ext vid. Is there any way to rig it so you are doing them in your rack? That way you could use a barbell and set the safety pins to take the weight once you're done. When I was looking for the Klokov video there was one of him talking about them and warning of holding the weight in front due to the rounding of the back and shoulders. Anyway, food for thought. Not sure if actually possible.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

maxent

  • Hero Member
  • *****
  • Posts: 2830
  • Respect: +2114
    • View Profile
Re: chasing athleticism
« Reply #3486 on: January 21, 2017, 07:58:50 am »
+1
Saw your back ext vid. Is there any way to rig it so you are doing them in your rack? That way you could use a barbell and set the safety pins to take the weight once you're done. When I was looking for the Klokov video there was one of him talking about them and warning of holding the weight in front due to the rounding of the back and shoulders. Anyway, food for thought. Not sure if actually possible.

That's a really cool idea. If i could figure out how to load it with a barbell i could progress it indefinitely and i think i would benefit from that immensely.

the diff btw holding it on your front and back has been brought up. i think i read somewhere that having the plates on the front means you can 'cheat' by letting the weight go closer to your stomach or something? I do find the ROM is limited by using bigger and bigger plates so that's also a reason why i'd like to do load it on the back instead. Andrew suggested using a ezcurl bar but i couldn't pull the trigger on it without knowing if it would actually be better than trying to hold a bar to the chest (impossible), which is also what lbss suggested. I do get frustrated running into these limitations otherwise im really excited about this exercise and want to see where it goes once im moving some decent weight.

The ex klokov does is horizontal (0 degree), i think i prefer 45s for now but i can adjust my bench to i think 25 and 0, but im trying not to modify too many variables at a time. Will by doing that long term though.

Also im not against rounding my back .. i want that at the bottom of the lift actually .. that's how you work the lower back rather than just glutes/hams .. will put up a video with better / fuller rom next week when i do them with 20kg plates which are low profile compared to the thick 25s i used in that vid
Training for sub 20 5K & 40" RVJ & 170kg BS @ 85kg bw. log entry template

maxent

  • Hero Member
  • *****
  • Posts: 2830
  • Respect: +2114
    • View Profile
Re: chasing athleticism
« Reply #3487 on: January 21, 2017, 08:02:27 am »
0
You should get a squat vid from your next session, maybe there's some issues we can see.

i honestly think it's two things, CNS fatigue and hip flexors being torched from reintroducing basketball. That sport is so bad on the body im going to try to limit it as much as possible .. i still want to be a beast on the court but my body cant take much more on court milleage, it's just too destructive. The reason it might not be CNS, my bench was actually ok, so that suggests it may just be hips -- which btw- when i started doing bench even 20kg warmups were killing my hip flexors lol. So hopefully my squat will respond soon once i re-adapt to basketball
Training for sub 20 5K & 40" RVJ & 170kg BS @ 85kg bw. log entry template

maxent

  • Hero Member
  • *****
  • Posts: 2830
  • Respect: +2114
    • View Profile
Re: chasing athleticism
« Reply #3488 on: January 22, 2017, 09:48:32 am »
0
Is it a better idea to get my bench press semi-respectable (repeatable 100kg for reps) before properly chasing a 5x100kg power press? It feels like that's a better strategy than hoping somehow i will add 30kg to my PR of 5x70kg. i dont really think i care about my push press PR right now .. i just wanna clean up the form so it looks less shit and then maybe i can focus on increasing it. thoughts welcome?

Training for sub 20 5K & 40" RVJ & 170kg BS @ 85kg bw. log entry template

LBSS

  • Hero Member
  • *****
  • Posts: 12841
  • plugging away...
  • Respect: +7949
    • View Profile
    • Email
Re: chasing athleticism
« Reply #3489 on: January 22, 2017, 11:20:22 am »
0
iirc OHP translates to bp better than the other way around. depends on your goal. sounds like that has to do with push press, so i'd say just focus on that. if you're worried about form, do less weight for more reps and don't let yourself go to even volitional failure until you're more confident.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

maxent

  • Hero Member
  • *****
  • Posts: 2830
  • Respect: +2114
    • View Profile
Re: chasing athleticism
« Reply #3490 on: January 23, 2017, 12:24:38 am »
0
iirc OHP translates to bp better than the other way around. depends on your goal. sounds like that has to do with push press, so i'd say just focus on that. if you're worried about form, do less weight for more reps and don't let yourself go to even volitional failure until you're more confident.

bench is below PR levels (5x80, 1x90 atm, bests are 6x90, 1x100)
ohp is below PR levels (6x50, bests are 6x6x60)

so i could conceivably just bring both of these up simultaneously however once i get there, it will be easier to keep bp going than ohp which will stall. tbh even bp stalls for me :( but one thing i could change is moving away from using close grip. I haven't made that change yet b/c there's no point changing til ive got to previous PR levels.

The powerpress program given by glen is mon: 5x5 ohp, weds: 3x5 pp, fri: 3x5 bp  which seems to be making the ohp the main driver of the push press, im ok with that program, similar to what you've sug gested. however considering i can get spend forever getting ohp worksets back to 60kg, i know a quicker route is to take 60kg and just start with say 6 doubles and then the following week 6 triples and so on forth. Tbh if i was going all in ohp, id focus on getting my worksets to 70kg .. i think that would drive my pp and bp too. Shud i just do that? lol
Training for sub 20 5K & 40" RVJ & 170kg BS @ 85kg bw. log entry template

LBSS

  • Hero Member
  • *****
  • Posts: 12841
  • plugging away...
  • Respect: +7949
    • View Profile
    • Email
Re: chasing athleticism
« Reply #3491 on: January 23, 2017, 02:23:03 am »
+1
progress won't be perfectly lateral regardless of which you choose. if you go with doubles to triples you'll still stall and get frustrated. if you want to get better at push press, do mostly push press. or, listen to pendlay because he's an actual expert.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

maxent

  • Hero Member
  • *****
  • Posts: 2830
  • Respect: +2114
    • View Profile
Re: chasing athleticism
« Reply #3492 on: January 23, 2017, 06:54:31 am »
0
progress won't be perfectly lateral regardless of which you choose. if you go with doubles to triples you'll still stall and get frustrated. if you want to get better at push press, do mostly push press. or, listen to pendlay because he's an actual expert.

Here is the source

it doesn't end at doubles and triples, progress goes 6x2 one week, then 6x3 the following ... up to 6x6 by the 6th. I actually got there once even when i was cut to sub 75kg! THat was a year ago and i think partially it was b/c I had accepted a mediocre squat and i had more recovery resources available? im in a similar position now with my squat decided to vanish so i may just priotise upper body instead of freakign otu and getting down, im sure squat will come back eventually ..
tbh, now that im on the ohp 5x5 wagon, im even tempted to just stick with it and see where THAT goes .. heh, which is what i did today!

have decided though that while my push press is WiP .. i will consider using the btn variant as my strength builder if that one is easier to do technically correctly  and if teh normal one ever gets good enough technically i can just switch over, otherwise no harm done ive got a decent compromise in the btn variant. It's not as sexy but 100kgx5 btn power press is still an okay goal to work towards
Training for sub 20 5K & 40" RVJ & 170kg BS @ 85kg bw. log entry template

maxent

  • Hero Member
  • *****
  • Posts: 2830
  • Respect: +2114
    • View Profile
Re: chasing athleticism
« Reply #3493 on: January 23, 2017, 07:00:51 am »
+1
BS 0Fx130
OHP 5x5x52.5(PR)

BW: 79.1kg (PR)

Notes:
Squat is clusterfuck. Now ive added a lower back injury to the mix so that's exciting too lol. Did some sets with 70kg, clarance has inspired me to revisit paused squatting... but that's neitehr here nor there. Hip flexors just WONT recover .. does anyone have any insight on this shit? I diagnosed this properly by doing a set of glute bridges with the orange band and sure enough hip flexors were screaming from rep 1 lol.. to put this in perspective, i can usually do sets of 15 with the thick band if i bother to do the exercise so yeah .. sucks

ohp was a struggle .. did the 5x5 tho. was tempted to do chinups or osmething but i decided next workout is better cos i can pair them with push presses. im not sure my logic is sound but i figure since that push presses torch my lats so i need em fresh for ppand then i can finish them off with chinups ..

and that was it, shithouse workout but exciting that it's day 1/10 til im done cutting for THE YEAR.
Training for sub 20 5K & 40" RVJ & 170kg BS @ 85kg bw. log entry template

LBSS

  • Hero Member
  • *****
  • Posts: 12841
  • plugging away...
  • Respect: +7949
    • View Profile
    • Email
Re: chasing athleticism
« Reply #3494 on: January 23, 2017, 08:16:23 am »
+2
i understand how the programming is supposed to go, my point was that you tend to get discouraged and distracted as soon as you stall and that it doesn't matter which program you choose, you'll still stall at some point. just pick one and stick with it.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter