Destroy:Erase:Improve -- PBs Training Journal

[BiggT]

Thought I'd mention that I got my copy of Dreschler's Weightlifting Encyclopedia today. Very cool so far. It's just a matter of time until I injure myself attempting a power snatch. LoL

Very good book. So, you like the b-t-n pp??

 

[Protobuilder]

Yes. Definitely. Felt very natural actually. I was worried about shoulder issues, but it felt fine. And overall it seems "easier" than front pp-ing.

I'm deloading next week, as you know, and I'm not 100% certain what to do, especially the week AFTER the deload, but I guess I'll just follow MCs plan for the DF5x5, b/c that's basically what my program has evolved into. LoL

 

[BiggT]

Don't be afraid to push the B-T-N PPs as the main press....thats actually where I am leaning, and then using incline d-bells if I want to train my tits. Benching is fun and all, and I am not in the 'anti-bench' camp, but I don't think it is the be all and end all of upper body pressing.....in fact, anybody can bench....if you can control heavy push presses you can always go back to the bench whenever you want and train up to big weights in no time. Plus, overhead strength is just plain cooler because most people have absolutely zero overhead strength, lol.

With the behind the neck variety, I asked Glenn P. a question via PM a little while ago and he said he felt they were probably a better choice than the front versions for guys who trained for reasons besides competitive olympic lifting.

 

[anotherbutters]

I tried a few BTN presses too after reading this, just with the bar. I've never tried them before and found that I couldn't catch the bar on my back at the correct position reliably. I'm scared of it landing on the bone at the base of my neck and I missed one catch completely with the bar running down my back. Any tips? I guess the position is something you just learn through practise.

Other than that, I really liked them and they felt like a pretty natural movement! I take it the increased weight counters the fact that you're not actually pressing it with the shoulders, just holding it isometrically?

 

[Guinness5.0]

Plus, overhead strength is just plain cooler because most people have absolutely zero overhead strength, lol.

Agreed. I can't wait 'til I'm locking out 3 wheels overhead - I'm gonna freak out the whole gym

 

[Protobuilder]

Deload Week 1, Tues. (workout 1)

Squat

warmups
3 sets of 3x175
1x190

Incline

warmups
3 sets of 3x160

Rows

warmups
3 sets of 3x165

Hanging leg/knee raises

10
10

I have no idea if I'm deloading 'properly.' I'm following "option 2" the "pure deload" according to Madcow's DF 5x5 layout. I'm not sure if I'm supposed to do 3 sets w/ the 5x5 weight or 3 sets w/ the 1x5 weight. . . .

I hesitate to stay away from the 1x5 weight b/c it means I wouldn't be touching that weight during the deload week and then for the next 3 weeks of the ramping/loading phase. . . . that seems like a long time to not be using those near max weights.

 

[BiggT]

You'll be feeling good next week.....while there are ideal and not so ideal ways to deload, it varies every single time depending on where you are/how you feel. As long as the total workload is less and your joints don't hurt, you really can't screw it up.

I can't just make the deload an intensity phase. What I do when I want to run a low volume/low frequency/high intensity phase is do it after a 1 or 2 week deload.

 

[Protobuilder]

Deload Week 1, Fri. (workout 2)

Push Press

warmups
3x135
1x145

Front Squats

warmups
3x3x130

Pullups

5xBW, 10
3x25

Deads

warmups
3x260 (followed by 10x135 snatch pulls)

Curlz

4x95

Skulls

12x75

Roughly 60% of the volume of a normal loading week so . . . felt pretty easy. Trying to decide whether next week should be a "test" week for 1 or 3RM or whether I should just start the next loading phase. Knees still don't feel great, even w/ practically zero cardio this week. And in related news, I'm trying to decide whether to keep cutting or just start putting some muscle on my skinny-fat (162lbs, 13%BF) body.

 

[Protobuilder]

Volume Week 1, Tues. (workout 1)

Squats (sort of . . . )

[I'm not even going to post what happened here . . . LoL. I went down to 80% of my previous 5x5 PR and that felt heavy. I'm very fatigued in the legs, hips & lower back from doing several days of gardening/yard work, I guess. I'm going to continue w/ upper body and maybe deload legs for one more week, but start loading everything else . . . I dunno. I'm feeling this load/deload stuff out.]

Flat Bench (no more incline; went to a slightly wider grip as well, which feels strong chest-wise)

warmups
5x145 (80% of old 1x5 PR)
20x95

Pullups

4x6 w/ bodyweight (easy)

Shrugs

8x255 (80%) (lower body still tired, so only did one set)

Skulls

10x75
6x85

Sit-ups

3x10x10 done spread eagle style
1x10 normal

This is my first volume phase after a planned deload. We'll see how it goes. I hope it helps. I'm very depressed lifting-wise at the moment . . . everything comes at a snail's pace and I swear my body is fighting me.

 

[BiggT]

Hows the bodyweight and the calories?? It could be the cutting catching up with you.