Concurrent Strength Training & Running 2015: Eight-Week Workout Cycle II

he seems to have a trustworthy stage presence. :) i like that there aren't any theatrics. he is just like, "nothing fancy folks. you sit down. you lay down. you put your feet in a comfortable place. you put your hands in a comfortable place. you lift the bar off the stands and slowly let it down. and then you hold the bar on your chest with like 250lbs on it and carry on an extended conversation with the camera. then you push it back up."
 
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It would be great if you could do the Half-ton Hundo, you could be the first! If you can do a 400DL and a 300BP, you should be able to pull off a 300SQ. (Man, I still can't believe how much I enjoy Squats these days, and my concept of using them to limit the Deadlifts seems to be working--everything feels pretty good these days.)

Here is the site http://www.liftheavyrunlong.com/50-400-club/
I'm not sure why but I get an immediate sense of distrust when I find out they are involved in crossfit. Probably just my personal bias. So I didn't really look around the site all that much.

It's kind of like the whole running form argument. I mean honestly how much can a "coach" really change your running form? Is it even a worthwhile point to focus on? Or shoes etc... that stuff turns me off too.

I always used to do my bench that way, but starting with singles. Yesterday it worked well with the Overhead Press 3 x 8, going from 115>110>105. I'm not yet up to a really challenging Squat load (keeping the increases to five pound per week), so I just did sets across. Plus, I'm not sure if the squat is suitable for that sort of thing, we'll see.

Yeah the press is one of the lifts I was thinking about using it with. Its more of a higher rep type of strategy so I would likely never do it with squats or the DL. But also for the back work and close grip bench too.

I dunno, I like my rest intervals, to maintain intensity.
Seems like with minimal rest, or greater density, it starts to turn more into a conditioning program, rather than a pure strength program. Nothing wrong with that, but I'm holding off on the conditioning until I start to plateau in strength. 18-20 slow, controlled sets on the six lifts is about all I have in me right now. For you though, more of an emphasis on conditioning or stamina might help with the running and cycling, right?
Another thing with density training, or even speed training, it seems to me, is that it might lead to a degradation of form. As a Mike Bell video said, it's not only about getting stronger, but also better. I'm really enjoying working on my technique these days, especially the bench press, but also the rows. Once I'm able to do pullups, I'd like to really analyze the technique there too.

BTW, I ordered some wrist wraps to help teach me to keep the bar on the heel of my palm while pressing.

Yeah the 8x8 is definitely a BB program or strength endurance and not a strength program. I really don't think it would help with cycling much more of a vanity program. It would likely be lighter weights compared to what you are doing, how many sets of 8 could you do to failure?

The heel has always been difficult for me to understand? I think I let my hand retract back too much as well. I think that's why Wendler likes the thumbless grip when pressing. Let me know how the wraps go.



With the Spud 3-Ply belt, it's pretty easy to get the belt plenty tight. But I'm thinking long-term, it might best serve as a deadlift belt, although it's perfectly adequate as a squat belt, and I've been using it for the Overhead Press too. At some point though, I think I might want something stiffer for the squat, and my leather belt is a real bear to get on, just a hassle. I know it will soften with time, but the lever looks like it would be a lot easier. For the price of a case of Chillwave, I could get the Inzer Forever 10mm lever belt, and it comes in purple too
Here's the best video I've seen on bench press form:
The arch doesn't seem super exaggerated, what do you (Abide & BA and anyone else) think?

I think the arch is really more relative to the height of the bench and limb length. I'll video mine but I think its in that videos range. Nothing like those crazy bridge like yoga poses some people get. I also don't quite understand the whole butt on the bench because some are completely off.

After we talked about it I watched a couple videos from Brandon Lilly and I do set up exactly like that, the back is another big cue for me. So feet in to hips and pull lats together. I do the hand placement much narrower though and the bar comes to sternum.

I think the levers are quicker to get on and off but take some time to get them sized correctly initially. I think I need to get more serious about using my belt, especially for the other lifts. It does help with stability on the press. I have never used it for the bench. But I think it might be more important for my half ton hundo.
 
he seems to have a trustworthy stage presence. :) i like that there aren't any theatrics. he is just like, "nothing fancy folks. you sit down. you lay down. you put your feet in a comfortable place. you put your hands in a comfortable place. you lift the bar off the stands and slowly let it down. and then you hold the bar on your chest with like 250lbs on it and carry on an extended conversation with the camera. then you push it back up."

No kidding he practically did that with 405 too.

However he is in a crossfit gym so....
 
Here is the site http://www.liftheavyrunlong.com/50-400-club/
I'm not sure why but I get an immediate sense of distrust when I find out they are involved in crossfit. Probably just my personal bias. So I didn't really look around the site all that much.

I don't know anything about crossfit besides the criticisms. Does seem silly to do olympic lifts timed, but I've never tried it. I guess a positive is that Crossfit has made free weights more popular among fitness enthusiasts.

It's kind of like the whole running form argument. I mean honestly how much can a "coach" really change your running form? Is it even a worthwhile point to focus on? Or shoes etc... that stuff turns me off too.

It's funny, reexamining my technique for the press, squat, and now bench press, I might be a little less adverse to thinking about running form, but I agree that, for people with something of an athletic background, it's probably a waste of time. What I notice most when I see other runners is if their posture is good or not, and that's something that should be relatively easy to correct, I would think.

Yeah the press is one of the lifts I was thinking about using it with. Its more of a higher rep type of strategy so I would likely never do it with squats or the DL. But also for the back work and close grip bench too.

Makes sense, I think I've done that with dumbbells and curls, and also lat pulldowns on a machine, where it's easy to change pins without much of a pause. It's good to get that pump once in a while. I can see eventually replacing my Wednesday workout with more of a conditioning routine, but right now I'm chasing PRs. I can hardly wait to see the 300 squat. I want it by this summer sometime. 400DL by the end of the year?

Yeah the 8x8 is definitely a BB program or strength endurance and not a strength program. I really don't think it would help with cycling much more of a vanity program. It would likely be lighter weights compared to what you are doing, how many sets of 8 could you do to failure?

Yah, I don't have the mental fortitude. I'd rather do sprints to exhaustion. In general, for ST, I'm a big fan of the 90% effort club. Today I feel sore but not beat up--perfect.

The heel has always been difficult for me to understand? I think I let my hand retract back too much as well. I think that's why Wendler likes the thumbless grip when pressing. Let me know how the wraps go.

Yeah, I definitely felt a loss of strength when I straightened my wrists yesterday while benching, and I'll never do the poundages that might damage the wrist while it's bent, but if it's true that a moment arm creates a leverage against the vertical bar path, it might be something worth working on. Then again, the whole moment arm stuff might be exaggerated. I'll let you know how it goes in my log. Might take a week or two to get them though, I ordered from Titan two days ago (http://www.titansupport.com/products/signature-gold-wrist-wraps-24-mid-468.html) and so far have only received an order confirmation.

The thumbless grip is also called the suicide grip, right? I only use it on my squats, but I agree, it feels good for the presses. I tried it, but it's just too dangerous for the solo gym rat. Besides, for any kind of real world application (a minor consideration, but still worth thinking about) you're going to grip something using your thumb.

I think the arch is really more relative to the height of the bench and limb length. I'll video mine but I think its in that videos range. Nothing like those crazy bridge like yoga poses some people get. I also don't quite understand the whole butt on the bench because some are completely off.

Good points, thanks. Yeah, I'm glad that someone with serious credentials advocates for a milder arch. Would like to see your video if you don't mind. I should probably videotape my lifts again and analyze them with captures. It's a good practice. Maybe once I feel a little more settled on the bench press, but my squat has stabilized as has my press, so it would be good to take a look.

After we talked about it I watched a couple videos from Brandon Lilly and I do set up exactly like that, the back is another big cue for me. So feet in to hips and pull lats together. I do the hand placement much narrower though and the bar comes to sternum.

I'll google Brandon Lilly's bench but if you have it handy, I would appreciate it. Edit: this?

I think the levers are quicker to get on and off but take some time to get them sized correctly initially. I think I need to get more serious about using my belt, especially for the other lifts. It does help with stability on the press. I have never used it for the bench. But I think it might be more important for my half ton hundo.

Yah, I've tried a belt with bench, but it doesn't seem to help any. It would be nice to have a lever and take the belt off in between sets, especially the squats and deadlifts that leave me gasping for breath. The velcro on the Spud belt is good for that. Here's another article arguing against using the belt most of the time:

http://forum.reactivetrainingsystem...t-To-Belt-An-Equipment-Primer-for-Raw-Lifters

For the time being I'm allowing myself to be convinced of Rippetoe's argument for belt usage. I was impressed with how sore my abs were after using a belt for the first time on the squats, so my experience backs his logic, which is that a belt actually makes your abs or core stronger, not weaker. Izzy gives the analogy of flexing your biceps with no load and with a load. With resistance, you can get a harder contraction.
 
Some more analysis on that study

http://www.bodyrecomposition.com/re...ercise-in-trained-males-research-review.html/

Some interesting bits

"In terms of body composition, all three gropus showed minor changes, primarily a small loss of body fat but there was no difference beteween groups. The 8 set group also saw a significant increase in total body weight possibly suggesting an increase in muscle mass. In terms of the neuromuscular adaptations measured there were no changes in quadriceps force output or activation although all groups showed a drop in rate of force development."

"An athlete for whom strength is a secondary characteristic (see The Sports, Training and Adaptation Continuums) and for whom lots of weight room work impairs their actual sports training wouldn’t be best served by spending tons of time in the weight room regardless of the potential gains. Clearly for an athlete for whom maximal strength is absolutely required in their sport, putting in the extra volume would appear to be indicated. Typically those athletes don’t have as many capacities to develop, mind you, giving them more time to invest in the weight room."

"That is, a missed point in a lot of the single versus multiple set arguments tends to ignore the time commitment (along with the goals, etc.) of the trainee. For someone with very limited time and modest training goals (i.e. general trainee looking for basic strength, health, etc.) a low volume of training may give them all the gains that they want or need. Even if a higher volume would generate greater strength gains, there is always a huge point of diminishing returns in this: you end up spending 4-5 times as long in the gym for far less than 4-5 times the gains. Whether that time investment is worthwhile simply depends on the situation."

Still like he says it might be a great way to cycle if you can't focus all on strength for a while. Something to consider.

"That final point has some clear relevance for athletes in a situation where they may have a limited time per year to make strength gains (usually in the early part of the season) before other training becomes too important for them to be constantly wrecking themselves in the weight room. An athlete with only 8 weeks to improve strength might be best served by a high volume program to get the maximal results in the shortest period of time before reducing weight room work to lower or maintenance levels. Even short blocks of ‘top up’ training might be best served by higher volumes for the same reason."
 
I don't know anything about crossfit besides the criticisms. Does seem silly to do olympic lifts timed, but I've never tried it. I guess a positive is that Crossfit has made free weights more popular among fitness enthusiasts.
Ha I don't really think there is anything inherently bad with it. Maybe a higher incidence or potential for injury and so much randomness. It's just so different than what I like to do and didn't mesh well in my experience. Tons of soreness and too many serious niggles on a too consistent basis. And very very slow strength gains once you get past a certain point, probably mostly related to the randomness.

Yah, I've tried a belt with bench, but it doesn't seem to help any. It would be nice to have a lever and take the belt off in between sets, especially the squats and deadlifts that leave me gasping for breath. The velcro on the Spud belt is good for that. Here's another article arguing against using the belt most of the time:
http://forum.reactivetrainingsystem...t-To-Belt-An-Equipment-Primer-for-Raw-Lifters

For the time being I'm allowing myself to be convinced of Rippetoe's argument for belt usage. I was impressed with how sore my abs were after using a belt for the first time on the squats, so my experience backs his logic, which is that a belt actually makes your abs or core stronger, not weaker. Izzy gives the analogy of flexing your biceps with no load and with a load. With resistance, you can get a harder contraction.

Yep one of his arguments is for injury protection and I think that is the most valid one for me. I do only use my belt for my deadlifts that are more than 120kgs right now. To me its worth not having a sore lower back after a heavy session. So maybe on my heaviest set of presses it might be worth it? I wonder if you start doing a PL bench you will notice a benefit on the bench.
Its strange how there is such disparity between people about belts. I guess its like shoes.
 
Ha I don't really think there is anything inherently bad with it. Maybe a higher incidence or potential for injury and so much randomness. It's just so different than what I like to do and didn't mesh well in my experience. Tons of soreness and too many serious niggles on a too consistent basis. And very very slow strength gains once you get past a certain point, probably mostly related to the randomness.

Yep one of his arguments is for injury protection and I think that is the most valid one for me. I do only use my belt for my deadlifts that are more than 120kgs right now. To me its worth not having a sore lower back after a heavy session. So maybe on my heaviest set of presses it might be worth it? I wonder if you start doing a PL bench you will notice a benefit on the bench.
Its strange how there is such disparity between people about belts. I guess its like shoes.
Yah, that was Rippetoe's main criticism, that Crossfit is exercise, not training. Over the last year or two I've adopted more of a training mentality, but I think random exercise is fine if that's what keeps people coming back for more. Whatever motivates consistency, right?

That site was interesting. You have some kindred spirits there. Funny how advanced their squats and deadlifts seem to be in relation to their presses. We're just the opposite.

Most pro-belt users say to reserve usage for worksets, or the last warm-up set + worksets. But I don't know, I sometimes keep it on the whole workout. I'm still experimenting, but like you say, it's probably just personal preference.

As for shoes, one of the reasons I like barefooting is because a proper landing becomes automatic--I don't have to think about it. My preference is always for the most mindless MO possible. But I've seen lots of runners in heavy running shoes that seem to land just like I do. The other reason I like barefoot running, of course, is because I'm a barefooter, and it feels great to feel the ground.

Thanks for the video, that and the other one give me enough to go on, and I think I'll be more confident going forward that adopting a powerlifting style is best for me.
 
BA you never said if you tried mixing grips yet?

sorry. no, i haven't. nor have i used chalk. the problem is not slipping (my minimal understanding of chalk is to avoid the extremes of either slipping or being completely glued to something due to sweat/etc), but the fingers just opening up because they're weak. so, flipping both hands around probably wouldn't have much of an effect. a "mixed" grip might help some and delay the inevitable peeling open of the fingers. but, at this stage, the deadlift is so far ahead of my other (non-pullup) lifts that i'm not terribly worried about it. maybe i should replace deadlifts with super-heavy weighted holds for a few workouts...
 
sorry. no, i haven't. nor have i used chalk. the problem is not slipping (my minimal understanding of chalk is to avoid the extremes of either slipping or being completely glued to something due to sweat/etc), but the fingers just opening up because they're weak. so, flipping both hands around probably wouldn't have much of an effect. a "mixed" grip might help some and delay the inevitable peeling open of the fingers. but, at this stage, the deadlift is so far ahead of my other (non-pullup) lifts that i'm not terribly worried about it. maybe i should replace deadlifts with super-heavy weighted holds for a few workouts...

I still think you should try it. It doesn't seem very intuitive that mixed grip could help but it really does.
The chalk is for sweat but it also helps create a little more friction so even if you grips slips a little it doesn't just give out. It also doesn't have to be applied as intensive as this dude
. I use a block lie that but just rub it on my palms quickly and that's enough for the whole workout. It really helps with pull ups too.
I wouldn't waste time doing holds, just keep working your deadlifts. Kill two birds with one stone. Or do rack pulls if you want to go heavier.
 
Yah, that was Rippetoe's main criticism, that Crossfit is exercise, not training. Over the last year or two I've adopted more of a training mentality, but I think random exercise is fine if that's what keeps people coming back for more. Whatever motivates consistency, right?

That site was interesting. You have some kindred spirits there. Funny how advanced their squats and deadlifts seem to be in relation to their presses. We're just the opposite.

Most pro-belt users say to reserve usage for worksets, or the last warm-up set + worksets. But I don't know, I sometimes keep it on the whole workout. I'm still experimenting, but like you say, it's probably just personal preference.

As for shoes, one of the reasons I like barefooting is because a proper landing becomes automatic--I don't have to think about it. My preference is always for the most mindless MO possible. But I've seen lots of runners in heavy running shoes that seem to land just like I do. The other reason I like barefoot running, of course, is because I'm a barefooter, and it feels great to feel the ground.

Thanks for the video, that and the other one give me enough to go on, and I think I'll be more confident going forward that adopting a powerlifting style is best for me.

Yeah same here, even though I haven't run barefoot in a while I still have a weird desire to do so. I am hoping next week it'll warm up enough so I can do a good portion of my commute barefoot. It's light now the whole time... shit forgot about the time change this weekend. Well maybe in a couple weeks.

I guess if I was training someone I would be very hesitant to tell them to run barefoot. Its really a big time commitment and very likely to cause injuries but it's so effective if you get buy in. Oh well that's why I would never train someone.

Also it looks like Alex will be releasing a book. Pretty cool, if its on eth kindle I will probably get it.

"Book release- The Hybrid Athlete 1.0. HOPEFULLY within the next 10 days- rest assured there will be a few announcements with a link to pick it up. Everything you'd need to know about the value of concurrent training for both strength athletes and endurance athletes, the methodology, special endurance training considerations for strength athletes (and vice versa), nutritional support... basically everything I've learned through working with a team of incredible coaches and over 400 athletes in this rather unique field over the years.... and if you pick it up legally, over the next 4-6 months over 20 different in-depth routines will be released for different sport combinations. If not more."

 
I still think you should try it. It doesn't seem very intuitive that mixed grip could help but it really does.
The chalk is for sweat but it also helps create a little more friction so even if you grips slips a little it doesn't just give out. It also doesn't have to be applied as intensive as this dude
. I use a block lie that but just rub it on my palms quickly and that's enough for the whole workout. It really helps with pull ups too.
I wouldn't waste time doing holds, just keep working your deadlifts. Kill two birds with one stone. Or do rack pulls if you want to go heavier.
Yah, my deadlifts are almost heavy enough again that I'll start dipping into the chalk.

BA, you can also get a handgripper to use during the day. I think a good one from "Captains of Crush" is about $25, and you can choose between lots of different resistances.
http://smile.amazon.com/gp/product/B0002U3CNU/ref=oh_aui_search_detailpage?ie=UTF8&psc=1

Yeah same here, even though I haven't run barefoot in a while I still have a weird desire to do so. I am hoping next week it'll warm up enough so I can do a good portion of my commute barefoot. It's light now the whole time... shit forgot about the time change this weekend. Well maybe in a couple weeks.

I guess if I was training someone I would be very hesitant to tell them to run barefoot. Its really a big time commitment and very likely to cause injuries but it's so effective if you get buy in. Oh well that's why I would never train someone.

Also it looks like Alex will be releasing a book. Pretty cool, if its on eth kindle I will probably get it.

"Book release- The Hybrid Athlete 1.0. HOPEFULLY within the next 10 days- rest assured there will be a few announcements with a link to pick it up. Everything you'd need to know about the value of concurrent training for both strength athletes and endurance athletes, the methodology, special endurance training considerations for strength athletes (and vice versa), nutritional support... basically everything I've learned through working with a team of incredible coaches and over 400 athletes in this rather unique field over the years.... and if you pick it up legally, over the next 4-6 months over 20 different in-depth routines will be released for different sport combinations. If not more."
Yah, for me, barefoot running is the nun's tits. I always hate winter when I have to put on shoes, but luckily I found the Sockwas to be pretty minimalist. I haven't liked most other minimalist running shoes I've tried. I don't know how you can stand it.

I think it must be very hard to be any kind of good trainer. It's so hard to verbally express and comprehend so many physical or athletic concepts. Like this:
https://www.t-nation.com/training/3-keys-to-a-big-injury-free-bench-press
What?
But it would be fun if you didn't have to deal with people who were hugely obese.

Hmnn, so concurrent training is gaining currency. Not only is there a book coming out, but there's a concurrent strength training and running forum on BRS as well.

Good luck on this weekend's race! Looking forward to the report.
 
Yah, for me, barefoot running is the nun's tits. I always hate winter when I have to put on shoes, but luckily I found the Sockwas to be pretty minimalist. I haven't liked most other minimalist running shoes I've tried. I don't know how you can stand it.

I think it must be very hard to be any kind of good trainer. It's so hard to verbally express and comprehend so many physical or athletic concepts. Like this:
https://www.t-nation.com/training/3-keys-to-a-big-injury-free-bench-press
What?
But it would be fun if you didn't have to deal with people who were hugely obese.

Hmnn, so concurrent training is gaining currency. Not only is there a book coming out, but there's a concurrent strength training and running forum on BRS as well.

Good luck on this weekend's race! Looking forward to the report.

Ha I looked at that article and was stunned by how three keys could be 10 pages worth of info. In fact I don't even know the keys anymore. I am not sure about concurrent training. It's a thing like barefoot running, it seems like its more of a thing because we are right in the middle of it.

It's all dependent on the terrain for me, if I'm running the roads I like to wear my five fingers. Which are pretty worn down and minimal. I don't ever feel the need for something more, unless its cold and wet. Barefoot running goes really well with road running for me, but I have pretty much forsaken it for trail running. On trails I feel like there is enough variation in the terrain so it's not a big deal to be in shoes. In fact its much more frustrating for me to have to adjust your running speeds based on the terrain and not elevations. I've rather have maximum protection rather than having to walk on the rocky downhills. There have been too many situations with gravel and thorns its just not worth it to keep trying. Plus I still have trouble with distances having to deal with beat down feet isn't something I want to add to the list.

Thanks I'll try to put something up early next week.
 
Ha I looked at that article and was stunned by how three keys could be 10 pages worth of info. In fact I don't even know the keys anymore. I am not sure about concurrent training. It's a thing like barefoot running, it seems like its more of a thing because we are right in the middle of it.

It's all dependent on the terrain for me, if I'm running the roads I like to wear my five fingers. Which are pretty worn down and minimal. I don't ever feel the need for something more, unless its cold and wet. Barefoot running goes really well with road running for me, but I have pretty much forsaken it for trail running. On trails I feel like there is enough variation in the terrain so it's not a big deal to be in shoes. In fact its much more frustrating for me to have to adjust your running speeds based on the terrain and not elevations. I've rather have maximum protection rather than having to walk on the rocky downhills. There have been too many situations with gravel and thorns its just not worth it to keep trying. Plus I still have trouble with distances having to deal with beat down feet isn't something I want to add to the list.

Thanks I'll try to put something up early next week.
Yah, I just skimmed it. That's just too much detail for me, and I sometimes wonder if a heavy PT, rehab perspective really translates well into technical strength training advice. Isn't that how stability balls bounced into the scene? I remember one of Rusin's articles on self-massage. Of course, the self-massage did/does help a lot with my left shoulder knots, but I just took his advice to do it and ignored all angles and positions and technical explanations. I just dig around until I find the painful spots and then massage them aggressively until I feel some relief.

Seems like there's a PT contingent at T-Nation that regularly contradicts the meathead trainers. Rippetoe does a good job picking apart their perspective. https://www.t-nation.com/training/rippetoe-goes-off. Still, maybe at some point I should do more unilateral stuff, like those kind of trainers recommend, but at the moment, I'm counting on the bilateral lifts to bring the greatest strength gains.

For the Bench Press, I like the cue to "break the bar" on the eccentric phase, and "spread the bar" on the concentric phrase. I think that's what Rusin was trying to say, but I can't be bothered to read carefully and figure it out for sure. Plus he doesn't look like he benches enough to really know anything about it.

It's funny that concurrent training could be a trend. Running and lifting have always seemed like a natural combination to me, like yin and yang, or potatoes and meat, or grace and strength. I guess what's new is people viewing both in terms of performance goals? Still, seems something like the half-ton hundo could've been invented in Ancient Greece.

Yeah, for me, barefoot is the default, but it depends on temps and terrain. Rough trails are like cold and snow. Shoes can help. I've only done a little trail running nearby, where the surfaces vary between compacted dirt and smooth, eroded pebbles, for the most part. I have run on gravel roads though, and I like it, although my pace is something like 13mm. It seems like the purist wing of the barefoot movement has kind of died out, and the ones who still run barefoot realize there's a time and place for shoes. Just depends on preferences and tolerances. If you live in Southern California and run primarily on sidewalks and roads, then there's really no reason not to run barefoot all the time, as long as you don't mind running in the morning during the summer.

Sounds good. Edit: I just read about the stomach bug. Hope you're able to fuel properly today.

he seems to have a trustworthy stage presence. :) i like that there aren't any theatrics. he is just like, "nothing fancy folks. you sit down. you lay down. you put your feet in a comfortable place. you put your hands in a comfortable place. you lift the bar off the stands and slowly let it down. and then you hold the bar on your chest with like 250lbs on it and carry on an extended conversation with the camera. then you push it back up."
I especially like the lack of theatrics in his set-up. I've seen powerlifters go through an elaborate ritual of swinging themselves under the bar and and reverse humping the bench until their legs and lats are in the right spot. I've been doing it more like Dan Kovacs. I put my head back until it bumps up against the load of my cables, set my feet, then slide back a bit and set my lats, getting about as much arch as he gets. I also like how he counsels a medium width grip, unlike some powerlifters who go as wide as legally possible. It helps convince me that simple is OK when a world record holder does it that way too.
 
I wish I had some fractional plates for the press, its such a particular lift in regards to weight. I always think how the hell can 5lbs make that much of difference.
Thinking about it a bit more, and I think fractional weight increases might be the way to do.
http://www.johnphung.com/product-reviews/1286/microloading-with-rogue-fractional-olympic-plates/

I've really been enjoying the feeling (illusion?) of weekly progress this cycle, adding weight across all three weekly rep-counts. I don't want the party to end, so I've ordered some fractional weight plates from Rogue. Theoretically, with these, I'll be able to add weight pretty much every week to my four 'performance' lifts for another year or two. Here's what this week would look like with one-pound increments, instead of five-pound increments, based on a two-pound increase in the OH Press, from 150 to 152 instead of to 155:

2015 Cycle 2 Week 5 -- 15.03.29.jpg

Also, ordered the Inzer 10mm lever belt, in purple.

http://www.inzernet.com/detail_belt.asp?PRODUCT_ID=FOREVER_LEVER_10MM
 
Thinking about it a bit more, and I think fractional weight increases might be the way to do.
http://www.johnphung.com/product-reviews/1286/microloading-with-rogue-fractional-olympic-plates/

I've really been enjoying the feeling (illusion?) of weekly progress this cycle, adding weight across all three weekly rep-counts. I don't want the party to end, so I've ordered some fractional weight plates from Rogue. Theoretically, with these, I'll be able to add weight pretty much every week to my four 'performance' lifts for another year or two. Here's what this week would look like with one-pound increments, instead of five-pound increments, based on a two-pound increase in the OH Press, from 150 to 152 instead of to 155:

Also, ordered the Inzer 10mm lever belt, in purple.

http://www.inzernet.com/detail_belt.asp?PRODUCT_ID=FOREVER_LEVER_10MM

Yeah I think for the press and bench they could be a really good thing, especially the press. Once I start using my 1.25kg plates more frequently I'll reconsider getting 1's or 0.5's. I don't think for the DL and squats they will really make that much of difference. At least until you plateau? I like the increasing weight reps and see how they could be beneficial though.

I like the gear whoring, I have been catching up on my running stuff lately. Just got some soft flasks, waterproof pants and some Bluetooth headphones. Please don't get me going on the weight room stuff I have been spending way too much money lately.

Any way the race went well here is a post about it if your interested.
https://6movements.wordpress.com/2015/03/29/cretes-de-spa-57k/
 
Yeah I think for the press and bench they could be a really good thing, especially the press. Once I start using my 1.25kg plates more frequently I'll reconsider getting 1's or 0.5's. I don't think for the DL and squats they will really make that much of difference. At least until you plateau? I like the increasing weight reps and see how they could be beneficial though.

Yah, the small or fractional increases may not be necessary for the squat and deadlift, from a physical point of view, but I think psychologically this might be a good protocol for me. It'll satisfy my need for constant improvement, and keep motivation high with weekly PRs. After another few months it might be hard to stay excited about doing the exact same six lifts every workout, even though I believe it really is the way for me to go until I start to plateau. So constantly increasing the loads, even if it's less than one pound per week, will help keep things interesting. Plus, from a physical point of view, I think it may actually make a difference; if the body is barely able to perceive a greater stimulus, the adaptation will become continuous and smooth, almost built in to my metabolic rhythm.

I like the gear whoring, I have been catching up on my running stuff lately. Just got some soft flasks, waterproof pants and some Bluetooth headphones. Please don't get me going on the weight room stuff I have been spending way too much money lately.

I keep telling myself I'm done with it, but then I find something else that might help. It's kind of ridiculous given how simple my set-up is and how basic my st routine is. Some of these gear experiments have been a waste of money (head harness for neck exercises?), but some have been really useful, like the investment in a rack and Olympic grip plates.

Hopefully this will do it for a while. Still no sign of T-Grip restocking their 5-foot bar, but it's been paid for, so I guess I'll just wait.

For running, I had to get a bigger small item belt for the phone I inherited from my wife, otherwise, for my rudimentary running, nothing else is required. I got several brooks shorts, and I'm completely outfitted now with Icebreaker shirts, jackets, caps, etc. I bought a belt with water bottles a few years ago, but I've found for anything less than 2-3 hours, I don't really need to rehydrate, and I don't have any intentions of running more than half-marathonish distances in the short- and mid-term.

Any way the race went well here is a post about it if your interested.
https://6movements.wordpress.com/2015/03/29/cretes-de-spa-57k

Nice write up! And great photos. It's awesome that your family participates too. Still in awe the way you can just do a long race like that out-of-the-blue. You should have TJ post the report on the main page.
 
Yah, the small or fractional increases may not be necessary for the squat and deadlift, from a physical point of view, but I think psychologically this might be a good protocol for me. It'll satisfy my need for constant improvement, and keep motivation high with weekly PRs. After another few months it might be hard to stay excited about doing the exact same six lifts every workout, even though I believe it really is the way for me to go until I start to plateau. So constantly increasing the loads, even if it's less than one pound per week, will help keep things interesting. Plus, from a physical point of view, I think it may actually make a difference; if the body is barely able to perceive a greater stimulus, the adaptation will become continuous and smooth, almost built in to my metabolic rhythm.

I keep telling myself I'm done with it, but then I find something else that might help. It's kind of ridiculous given how simple my set-up is and how basic my st routine is. Some of these gear experiments have been a waste of money (head harness for neck exercises?), but some have been really useful, like the investment in a rack and Olympic grip plates.

Hopefully this will do it for a while. Still no sign of T-Grip restocking their 5-foot bar, but it's been paid for, so I guess I'll just wait.

For running, I had to get a bigger small item belt for the phone I inherited from my wife, otherwise, for my rudimentary running, nothing else is required. I got several brooks shorts, and I'm completely outfitted now with Icebreaker shirts, jackets, caps, etc. I bought a belt with water bottles a few years ago, but I've found for anything less than 2-3 hours, I don't really need to rehydrate, and I don't have any intentions of running more than half-marathonish distances in the short- and mid-term.

Nice write up! And great photos. It's awesome that your family participates too. Still in awe the way you can just do a long race like that out-of-the-blue. You should have TJ post the report on the main page.

It's been nice to have the experience of having one garage gym and then sell everything and start fresh. I have a lot less gear now but I pretty much use everything almost every workout. I figure, monetarily and health wise, its probably one of the best long term investments in life you could probably make. That said I have also made some foolish buys too, I have a wet suit just hanging in my way, a Garmin that I have only used once in a couple of years and a 1,500 lumen bike light that's still sitting in the box. Plus a whole bunch of random running handhelds I don't seem to need anymore like I did back home in the desert. Oh and a pair of hiking poles I haven't touched since August. Clothes are definitely more important when you have to deal with winter too.

Thanks for the kind words, I was really happy they had a race for the kids they had a great time running it. It's definitely more motivating for them to be running with a big group of others. Gets the competitive spirit pumping.

Here is a grip article for BA. And preaches the same kind of things we have been discussing. Maybe a little negativity about increasing every week.
https://www.t-nation.com/training/5-simple-ways-to-get-stronger
 
It's been nice to have the experience of having one garage gym and then sell everything and start fresh. I have a lot less gear now but I pretty much use everything almost every workout. I figure, monetarily and health wise, its probably one of the best long term investments in life you could probably make. That said I have also made some foolish buys too, I have a wet suit just hanging in my way, a Garmin that I have only used once in a couple of years and a 1,500 lumen bike light that's still sitting in the box. Plus a whole bunch of random running handhelds I don't seem to need anymore like I did back home in the desert. Oh and a pair of hiking poles I haven't touched since August. Clothes are definitely more important when you have to deal with winter too.

Thanks for the kind words, I was really happy they had a race for the kids they had a great time running it. It's definitely more motivating for them to be running with a big group of others. Gets the competitive spirit pumping.

Here is a grip article for BA. And preaches the same kind of things we have been discussing. Maybe a little negativity about increasing every week.
https://www.t-nation.com/training/5-simple-ways-to-get-stronger
Yah, some of our purchases are impulsive, but sometimes, you just never know what's going to click until you try it. My dumbbells just sit there, and take up needed space in my cramped workout area, so I kinda regret not selling them last summer when I was revamping my workout space. But there's a good chance I'll make use of them in the future when I transition into more conditioning-type workouts. I would also like to do assistance things like db presses, but right now I'm focused on basic mass-building and strength-training with the barbell. It was actually my wife who dissuaded me from selling the dumbbell set, and anyway, the resell value wouldn't be that good.

I went through a half-dozen minimalist running shoes before I found out what works for me there too.

I think DJ's article might actually support the idea of micro increases. It's the bigger jumps that lead to injury I think. It's funny when I was searching for info on fractional or micro loading, there isn't a lot around. Poliquin endorses it, as does old school Doug Hepburn (http://www.t-nation.com/article/bodybuilding/10_strength_tips_from_a_legend&cr=). Poliquin say it's like the Japanese business concept of Kaizen. So it's still not a well-used protocol I guess. Some of the macho posters over at Starting Strength call them fag plates. I'm crushed.

The way I envision it, is I keep using my formulas and percentages to keep things progressing towards the Iron Ratio of 2:3:4:5, based on some kind of prescribed rate of increase for the OH Press and/or Squat. Say, something like a pound per week for the OH Press. That's two pounds per week for the squat (once the Squat reaches a 2:1 ratio to the OH Press). If I'm able to sustain that for a year, that would lead to 50- and 100-pound increases, respectively. If at some point I'm no longer able to sustain that rate of increase, no biggie, with fractional plates, I can easily take it down to a 1/2 pound per week. When that's no longer sustainable, then 1/2 pound every two weeks, and so on. I think this is a better way to go than increasing by a larger increment and then missing reps or degrading technique until one's strength catches up. Even for the Squat, it seems like it would be beneficial to increase the load without being able to perceive it, or without having to refocus on form to make sure there's no degradation of technique, which can happen even with a five-pound increase.

We'll see. I'm sure there will be times when I can't be bothered with monkeying with the little plates, but like you say, for at least the OH Press, probably the Bench Press, and possibly the Squat and Deadlift, this could be an valuable tool. I'm pretty happy and proud that I've been able to adopt a more gradualist or patient approach while rehabbing the glute/hip injury, so anything I can use to maintain that attitude is worth trying.

I'm also seeing the hills training as a form of micro-loading, insofar as it's easier to control the doses precisely and build up very gradually.

It's funny Dan John also endorses the idea of weak points, but so far, I've never been able to feel like any particular phase of a lift is weaker than the others. I always just experience it as the entire lift being weak or strong, or relatively hard or easy as a whole. The sticking points are always the same, and they're always overcome by simply letting time and repetition do their thing. I think I would rather just trust in volume to lead to continuing increases than doing partials, working with chains, or what have you.

For grip, Dan John might be right, that it's keeping a lot of people's lifts back, but like we've discussed with BA's deadlifts, I've found just doing more deadlifts, that is, more volume, pretty much took care of things. Once again, I tend to opt for the stupid or simpler protocol. The body adapts to specific stimuli, just got to trust it and get on with it.

One thing about gripping the bar during the bench press, I experimented a little more on Saturday, but I think I exaggerated the straightness of the back of the hand and forearm. If it's too straight, it actually creates a moment arm on the other side. I think that's why I found it harder on Saturday. The hand has to be cocked back a little in order for the bar to be right over the forearm. It's not like throwing a punch.

Dan John also endorses isometric holds. I guess I should try them, but I just don't see the sense of it. I'd rather do OH Squats or his Farmer's Walks or something involving a movement that tests stability.