Enigma's Winter Log!

[enigma4dub]

So Its time to start a new log, I just finished a df 5x5 which lasted 10 weeks. Here is the link for anyone interested: http://www.elitefitness.com/forum/showthread.php?t=511619
I have a good bit of momentum going in my training. This is the first program I have designed for myself so Im looking forward to seeing how it turns out.

I plan on eating an obscene amount of calories for the next 10 weeks 6500 or so daily. I put on about 17lbs since late september so we will see. Currently weighing in @ 204

Here is the template, thanx to biggt, proto, super rice for giving me input on putting this thing together.

monday: btn push press, frontsquat, cgbp
wednesday:sldl, pendlay rows, weighted hypers
thurs/fri: back squat, incline press. weighted dips
saturday: power cleans, chins, standing barbell curl

I'll post todays workout shortly...

 

[enigma4dub]

Today's workout!

btn push press
115 5x5

front squat
165 5x5

close grip bench press
185 5x5

I meant to ramp the close grip bench press, Oh well I can fix that next week. I havent really done these before. Well at least not in an organized progressive fashion. There is lots of room for improvement on these. Front squats are 30 lbs heavier than week 1 of last program, no problems. Push press was all good. Weight selection appears to be ok for week 1.

 

[BiggT]

Did you like the push press from BTN.....I always thought it was a much more explosive lift that way.

 

[enigma4dub]

Did you like the push press from BTN.....I always thought it was a much more explosive lift that way.

I think it forces you to use more leg drive thats for sure. I'm curious to see how the poundages stack up against the front push. I'm sort of feeling out the groove on these... but I can see what you are saying about the explosiveness. Plus they just feel like a solid lift. Seems to compliment the clos-grip benching rather nicely.

 

[BiggT]

At first, you'll think you're stronger from the front, as everyone is stronger the first several inches in front, but once you hammer down the leg drive to negate the first several inches, you'll probably be stronger from BTN as the bar is in a more advantageous position already being behind your head.

 

[enigma4dub]

Today's workout!

WEEK 1 DAY 2

straight leg deads
235x5,245x5,255x5,265x5,270x5

pendlay rows
135 x a bunch, 185x5,185x5,185x5,185x5,185x5

hypers
bw+25 x 5,5,5,5,5

On the sldl I did a touch 'n' go off the floor, however for the duration of this cycle the plan is to do them in the power rack from the last pin setting.

Rows felt great and were done as explosively as possible. I never really do hypers but these felt good.

 

[enigma4dub]

so its been 8 days since i posted a workout so I will post the last couple. I didnt workout after last wednesday's pull day. Took a little trip from the bay to santa barbera to celebrate my cousins 21st birthday. Threee day binges certainly take there toll, lol.

So i missed days 3 and 4 of week 1 so heres days 1 and 2 of this week.

monday's
week2 day 1

btn push press
125 5x5

close grip bench
195 5x5

front squat
175 5x5

yesterday
straight leg deads (from last setting in the rack)

225x5, 255x5, 275x5, 295x5, 315x5

pendlay rooms
195 5x5

hypers
bw+35 5x5

Wednesday's pull day is a bit of a challenge. hamstrings are taking a beating.

 

[enigma4dub]

Todays workout!
Week 2 day 3

olyback squat
135x5, 155x5, 170x5, 185x5, 200x5

incline press
140x5, 150x5, 160x5, 170x5, 180x5

dips
bw+45 5x5

I missed this work out last week so this is technically week 1 numbers for all of these.

 

[SgtSlaughter]

Good to see your training again man.

Those 3 day binges can reak havok on my body for 4 days after. Good times, lol

 

[Guinness5.0]

At first, you'll think you're stronger from the front, as everyone is stronger the first several inches in front, but once you hammer down the leg drive to negate the first several inches, you'll probably be stronger from BTN as the bar is in a more advantageous position already being behind your head.

What's hand spacing like for BTN vs. front? I'm assuming it'd have to be pretty wide...

 

[enigma4dub]

What's hand spacing like for BTN vs. front? I'm assuming it'd have to be pretty wide...

it is a good amount wider than the front push. i still try to keep it as narrow as possible. its pretty much the same hand placement that i use for my back squat.

 

[enigma4dub]

Today's workout!

front squat: 190x5, 190x5, 190x5, 190x5, 190x5

btn push press: 140x5, 140x5, 140x5, 140x5, 140x5

cgbp: 225x5, 225x5, 225x5, 225x5, 225x5

overall great workout today. volume was a bit tiring.

 

[BiggT]

What's hand spacing like for BTN vs. front? I'm assuming it'd have to be pretty wide...

I missed this post, but I want to address this, as it is very important. I use the same grip as a front PP, which is the same as my clean grip, which is roughly shoulder-width for all intents and purposes.

Gripping very wide can cause shoulder irritation and SEVERELY restrict power when "pressing out" the top of the lift.

Now, in a BTN jerk, a very wide grip and even a snatch-grip (bar 6-8 inches above the head) is desirable as it limits distance traveled and maximizes weight. It is safe because there is no "pressing out" to irritate the shoulders, and of course you won't limit power as you're jerking, not pressing.

Marius Pudzianowski has a vid floating around where he does a double with 4 plates on the BTN Jerk, Jesse Marunde also has a 500lb BTN Jerk vid floating around.....they are both cool vids and very popular on the net...BUT....understand they are doing jerks, not a push presses, so the wide grip is okay and even ideal.

 

[enigma4dub]

Good stuff T. I didnt mean to imply that I am going ultra wide on my btn push. Its just that I tend to go really narrow on my front push (almost like close grip bench) and for my btn I simply cant get my hands that close, its more like my back squat hand spacing or slightly in from there.

edit: which for all intensive purpouses, now that i think about it, its not much of a difference...lol

 

[enigma4dub]

Todays workout!

straight leg dead (from last pin in rack)
225x5, 275x5, 315x5, 365x5, 400x5

pendlay rows
210x5, 210x5, 210x5, 210x5, 210x5, 210x5

hypers
bw+10 5x5

I dropped the hypers down because it was just too much. All in all good workout. Doing back 2 back pulls is pretty hard it seems. Im not pushing the rows but its doubtful I could following the deads.

 

[enigma4dub]

Todays workout.

oly back squat
95x5, 135x5, 165x5, 185x5, 220x5

incline press
135x5, 155x5, 175x5, 195x5, 215x5

dips
bw+55 5x5

lol @ my pathetic back squat. im on the verge of never doing them ever again because of my total ineptidude at them. Im so much better at fronts its not even funny. Seriously though either my programing has let me down or i have some sort of horrendous flaw in my form or both. Other than that this was a pretty good workout.

 

[anotherbutters]

What's your 5RM for back squats? You just increased them by 20lbs since last week, so I assume you're still well below your max. Can you post a vid so we can see your form? Do you have Starting Strength?

 

[enigma4dub]

What's your 5RM for back squats? You just increased them by 20lbs since last week, so I assume you're still well below your max. Can you post a vid so we can see your form? Do you have Starting Strength?

the last training cycle i chose to front squat twice and back squat once. which i trained for volume. now im only backsquating once a week and im ramping the sets. no I dont own starting dtrength or practical programing. this website and its members have pretty much been the foundation of my strength training education.

As for a vid My damne phone camera isnt functioning. I do have a buddy that would probably let me barrow his. I really do need to make it a priority to get my form critiqued...

edit : most recently i got 245 for a set of 5 so i guesss thats my current best. at some point i think ive gotten 275 for a couple.

 

[anotherbutters]

Sorry, I didn't mean for that to sound like a blanket recommendation for Starting Strength that will cure everything. You were looking for advice for squat form and it contains over 50 pages on exactly that.

I agree, there are some really good and helpful people on here. I wouldn't know 10% of what I know if it wasn't for them.

 

[enigma4dub]

Sorry, I didn't mean for that to sound like a blanket recommendation for Starting Strength that will cure everything. You were looking for advice for squat form and it contains over 50 pages on exactly that.

I agree, there are some really good and helpful people on here. I wouldn't know 10% of what I know if it wasn't for them.

lol Im in complete agreement with you. I NEED both of those books. and i really shouldnt be bitching when Im not back squating enough. and I'm over aggressive in my approach to training them. I probably should do something like riptoe for my squat. I was just venting because its a bit ridiculous having my incline so close to my squat.

 

[ZGzaZ]

I was in the same boat as you man, my inclines was actually ABOVE my squat for a little bit, was like 195x5 incline, and 190x5 squat, I've just pushed the linear version each week and now am sitting at 230x5 incline and 300x5 squat. So just keep plugging at it, progress each week, and it will rise.

Also, have you experimented with different stance widths? One of my training partners goes pretty wide, but can get VERY deep like that, while I like a close stance as I feel my quads are involved much more, may be something to experiment with... anyway, GL bro.

 

[enigma4dub]

havent logged in a while. kinda tweaked my back during this wednesdays pull day. so no front squats today. here goes...

btn push press:
bar x a lot 95x5, 135x3, 155x3, 175x5,175x5, 175x5, 175x5, 175x5

close grip bench:
bar x a lot, 135x5, 175x3, 205x3, 225x3, 250x3, 250x3. 250x3,

 

[enigma4dub]

I havent posted in my journal in a while, still peaking my presses. This is the end of the line for this journal. but i did pr twice today so last entry....

BTN push press
230 x 1 PR

CGBP
295 x 1 PR
225 x 10 back off set. PR

I dont know what im happier about the heavy single or the back off set. lol
i also did some good mornings, hypers and decline situps...poundages not worth mentioning.

 

[ZGzaZ]

Wow....That backoff set is higher than 90% of regular trainees normal grip bench for a set of 10......

Get the new journal started up soon!

 

[SgtSlaughter]

Back in action, stronger than ever. Nice CGBPing bro!

You've had some tremendous strength increases on that time off logging... keep doing what you doing

 

[anotherbutters]

Pah! What kind of a journal is this if you're not going to tell us your secret workouts that led to those PRs?

Nice pressing. Congrats.