1/15

floor press
55x15
105x10x2
145x10
195x5
235x6, 6, 11

DB curls
35x10
40x10x2

blast strap pushups, feet on box
15, 15, 20

cable rows (slow & controlled, 1 second pause at end of contractions)
200x20x3

DB press
60x15x2

face pulls
125x15x2

1/17

Doing a deload because I'm bowling in a couple tourneys this weekend. I'll probably do something similar next week.

safety bar box squats
80x5
140x5
180x5
230x5
270x3
310x3
350x6

GHR
15x3

ssb box squats with all the chains
140x3x3

In to praise beast mode. kc is in the right but obv still beastly.

Thinking about the label for what I do when I pull multi-rep sets, its really not T & G either because most of the weight is on the floor before I pull the next rep. But my hammies definitely remain loaded, so its not a full stop/deload rep either. Maybe you could call it stop & go. Whatever you want to call it, I think that doing these helps my hamstring strength and starting power off the floor when I pull singles.

Stop and go/touch and go still very effective because you're getting that volume in and taxing your CNS. I think S & G is a lot safer too especially if you have any back issues.

From the video, looks to me that you could dead stop that if you wanted to.

I touch and go most of my warm ups and dead stop my work sets. Used to do the reverse.

Thanks BPA.


1/19

bench press
55x15
105x10x2
145x10
195x5
235x3
265x2
295x1
315x3

295x5

cable rows
200x20x3

bench press with ram
355x3, 3, 5

face pulls
125x15x2

I didnt get much sleep the past two nights due to a lot of driving and bowling. I also got way to little water the past two days. I felt more like going to sleep than lifting tonight, but sucked it up. I wasnt 100%, but was >95%, so I'm glad I lifted.

How'd you do bowling?

It was a no-tap tourney, where if you get 9 on your first ball, it counts as a strike, so scores are super high.

I shot below my real avg on Saturday, so that sucked.

Today, I shot 300 (8 real strikes and 4 9s), 234, 256, 244, which wasnt bad, and I won some side pot money, but it looks like I wont cash in the tourney. I was probably ~50-60 pins shot of cashing in singles and ~40 pins shot of cashing with one doubles partner.

cliffs - lost more $$ than I won, but had fun.

1/21

DL
235x5x3
325x5
415x2
445x4x4
500x2
562x2 - That was hard.

TBDL
590x1
680x1 - That was hard.
525x8 - lolcardio

Nice!

No prs there?

Thanks!

No, I pulled 563x2 a few months ago and I pulled 701 with the trap bar a few months ago.

What's next week, is it potential PR city?

I dunno. My program is at a point where I have some options right now. The 562 was hard. I'm going to go over the video later and compare it to the last time I pulled that weight for a double, then decide.

Let me know if you need a hand reviewing deadlift videos. I've been doing it for some time now and I'm quite good at it.

1/22

bench press
55x15
105x10x2
145x10
added green bands for additional resistance
95 x 6
145x6
170x6x5

DB curls
35x10
40x10x2

cable rows
200x20x3

cable pulldowns
200x15x2

face pulls
125x15x2

This workout looked like a rest day in real life. Not to say Cha wasn't doingitright, everything just looked loleasy compared to the heavy work he does.

Proud to say that even though I didn't make all my bench reps, I was benching a hefty 15lbs more than the illustrious cha and strongest 2p2 bencher. So that felt good.

Cha,

I would like to hear your thoughts on this article if you get around to reading it.

http://forum.reactivetrainingsystems...ck-Deadlifters

The real crux of that article is the difference between flat back injury % vs. rounded back injury %.

The problem is that I don't believe this information is known at all. My guess is Cha thinks a bit closer to "any increase in that % isn't great and it's not worth it," however, he also isn't such a rounded back nazi that he is unable to understand why on some maximal DLs a bit of back rounding is "probably fine." But, "probably fine" as a side effect of maximal lifting and an intentional technique that you know increases chance of back injury some unknown % is different.

Personally I have read that a couple of times now and still have zero plans to intentionally incorporate rounded back DLing into my technique. I believe I'd stick to this even if I powerlifted. But probably not if I was a very competitive PLer - then I'd probably be considering a lot of ways to get an edge that carried some amount of additional risk.

The key whether you use a flat or rounded back is to avoid movement while the spine is loaded. That's why Mike says this:
Avoiding end ROM is key to avoid damage to the vertebrae.

If you move your spine while its under load, even if you dont his end ROM, that's when stress on the discs increases substantially.

The problem with all that is that you're going to have a hard time locking out at the top without moving the spine at all if it starts rounded.

Most people who pull with rounded backs, even the very strong ones like KK and Dan Green, have some movement at the top when they lock out. McGill says lifting like that is like withdrawing money from your lifetime lifting account with every lift that you do that on. You cant get it back. Probably not coincidentally, the last time I heard about KK, he had a back injury.

Google brian carroll mcgill and watch all those videos & read all Brian's articles about his time with Dr McGill if you want some more good info on DLing and risks to your low back.

1/24

ssb squats
80x8
140x5
180x5
230x5
290x3
330x2
370x5

GHR
10x2

offset step ups
44x10x2

Another deload day because I'm bowling in the Mpls. city tournament the next two days.

Good luck in the tourney.

Knock 'em all down!

This.

Cha,

Do you know if your doing nationals in July?

Watching wolve-warrior game. Love has some sort Of knee injury. GG

thanks!

thanks!

yeah, I'm planning to. There's a slim chance something might come up, but I'm ~98% sure I'll be there. You?

He twisted his ankle & played several minutes after that. The ice on the knee is likely because he bruised it badly in the last game. Maybe that got banged again.

The Wolves bench is ****ing awful.