Strength Training for Singles 2014: Eight-Week Workout Cycle II

How much rows and deads are enough?

Hmm, I'm 175lbs and pressing 100lbs. Maybe it's supposed to feel hard for someone who's only been at it steadily for a few months?

It's not a bad pressure. It's just an unusual sensation, that I don't encounter regularly in my routine activities.

I recall one time in college, I let a girl (165+ lbs?) sit up on my shoulders for a while. I was completely out of shape then, and it took some days for my back to recover!
Well, as you know, I'm a big believer in intensity, so, for me anyway, it should feel hard (yet not exhausting or straining) a good deal of the time. But you described it as a feeling of pressure, which suggests that the back isn't able to support the weight overhead. I dunno, just throwing out my two cents.

I like to use those ratios, but in the end, identifying 'weak' points is a subjective thing. I have this shoulder issue, so I looked into it, with you and Abide's help, and concluded that my back or rows were weak compared to my pecs and anterior delts, so I've been pushing the rows, and it's helped quite a bit. Now I've become convinced that having a strong back should be the number one priority for everyone, because it's the platform for everything else. But five out of the six main lifts work the back to some extent, so it's up to everyone to figure out which will work on their weak points best. For me, I feel like I get the most benefit from rows and deadlifts. I think that's pretty standard. So, if you're feeling discomfort or pressure when pressing overhead, that might be something to look into. "Enough" would simply be defined as as much as it takes for the feeling of pressure to go away. You definitely don't want to mess up your back.
 
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I'll definitely be careful. Maybe pressure isn't the right word. I'll try to be more mindful of what I'm experiencing. Maybe, slowly go up on the weights during one session and keep an eye on the form as well.

I've experienced so much adaptation during this journey of health, it's sometimes hard to tell, when something is acclimatization vs. overdoing it. Though, with the few setbacks I've had, it's definitely worth being careful. Thanks!
 
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Haha, know what you mean Broad Arrow. Now some of the clerks at the local mom and pop store treat me with suspicion, like I'm going to shoplift something or break some eggs.

the current plan goes something like this. i just got back from church where i sit and gossip with my jamaican-canadian friend who is a professor of african-american studies and women/gender/queer studies. after the second time i got stopped by the cops for, you know, running along the side of the road without shoes, she was like "dude, they need to stop that!" now, i pretty much have her sold on making it an assignment for one of her african-american studies classes that everyone will get to spend 3 days or something going barefoot about their daily business and keep a journal and write up their experiences. she's like, "yeah, that's a great idea because i have a bunch of white students who think that it's all just made up..." maybe i'll get to come in a give a guest lecture to introduce the exercise or help clean up the mess or something. :)

on yesterday's run, i kept finding my pace creeping up without me intending. usually, i keep it pretty even without having to pay attention, but my emotional state was not conducive to that. after the church service with some good music, encouragement, prayer, ritual, etc, i'm feeling pretty good so hopefully i'll have a good workout this evening....
 
I'll definitely be careful. Maybe pressure isn't the right word. I'll try to be more mindful of what I'm experiencing. Maybe, slowly go up on the weights during one session and keep an eye on the form as well.

I've experienced so much adaptation during this journey of health, it's sometimes hard to tell, when something is acclimatization vs. overdoing it. Though, with the few setbacks I've had, it's definitely worth being careful. Thanks!
Yah, it's a long-term process. After thirty years of on-and-off bench pressing, I'm still refining my technique. I enjoy the technical aspects of lifting, and it's been very satisfying lately to have my back squat start to come together.

BTW, taking a cue from Abide's workout log, I've begun transferring my logs from the log book to an excel doc. It's a great way to get a broad overview.

Week 6
Workout Log Week 6 14.11.jpg

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Workout Log Week 7 14.11.jpg

Also, seeing the total reps and poundage gives me another way to gauge the workout's overall intensity.
 
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i am happy to report that the workout did, in fact, go well. i hit a new near-distant-past record of 10 *bona fide* pull-ups in a row followed by a second-set record of 9. i then pooped out on the third set with only 5 since i felt a little tiny tiny something in my forearm. no big deal, but it's not worth risking even the nothing.

this new pull-up high score comes after my travel week where i did a boatload of them every day for 4 days in a row. i had a similar experience with the machine-chest-press a few months ago where i seemed to improve more quickly with (comparatively) high volume both within and between workouts. also, with running, i have noticed in the past that after a long run (whatever that was at the time, but let's say on the order of 13mi or more), i would run faster than ever on the shorter runs for the next few days. so, i think i could benefit from a little higher volume than i am currently doing. hopefully, i'll remember this observation when it comes time to formulate the plan for the next octa-cycle.
 
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Congrats on the Pullup PRs, Sid and BA!
I think up to the intermediate level, none of that stuff really matters. We should all be doing the basic compound exercises to build both mass and strength. Then, if you like, specialize as you head towards more advanced levels. I'm only interested in basic, intermediate-level strength, and I think for someone like me, doing most exercises in the 3-8 rep-range is about right. Right now I'm really liking 2-3 sets of five reps as my daily bread. Easy on the joints and tendons, but still decent intensity, and a little hypertrophic stimulation to boot.

Both powerlifters and bodybuilders pay a price for their extreme training and drug abuse later in life. Here's an interesting series of comments: http://www.pwnfitness.com/2013/03/14/what-ronnie-coleman-looks-like-today-2012-2013/.


Tells you more, in some ways, than the average T-Nation article.
 
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Yah, it's a long-term process. After thirty years of on-and-off bench pressing, I'm still refining my technique. I enjoy the technical aspects of lifting, and it's been very satisfying lately to have my back squat start to come together.

BTW, taking a cue from Abide's workout log, I've begun transferring my logs from the log book to an excel doc. It's a great way to get a broad overview.

Week 6
View attachment 5079

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View attachment 5080

Also, seeing the total reps and poundage gives me another way to gauge the workout's overall intensity.

Cool I need to start doing this i was trying to figure out a way to track it so I could graph it but I haven't come up with anything yet.
 
The press is still a bit tweaky on my shoulders, when I point my elbows out to the sides. So, I have them at about a 45' angle. Still, that's an improvement in ROM over when I had them in front.

Going heavier, I've been feeling some pressure in my low back, so I might try the seated press next time.

Not sure how you set up for the press but it sounds like you might be letting you arch bend a little too much. Next time when you setup take a deep breath and hold it then try really flexing your glutes and then brace your stomach like if someone was gonana punch you in the gut and then press. You can exhale and inhale when the weight is overhead if you can maintain tension or just breathe and reset after you lower the weight.
 
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Cool I need to start doing this i was trying to figure out a way to track it so I could graph it but I haven't come up with anything yet.
Graphs would be cool. Especially for total weight per workout, but also maybe chart and compare progress for each lift over time.

Here are some graphs about the relationship between running and lifting, which is how this whole interaction started: http://www.runnersworld.com/health/combining-strength-and-endurance-training

I tried to squeeze my lats / retract my scapulae more on yesterday's Bench Press. I think it helps and my shoulder feels pretty good today. Hard to say if it's due to that though, as it's been getting better and better each week lately, and I did both my pulls and presses with reduced intensity yesterday. In general though, I think retracting the scapulae may be one of the best form cues for upper body lifts. I'm going to test that idea a bit and make it a point of emphasis going forward.

Really enjoying the five-rep protocol, with the occasional triple thrown in for extra intensity. Workouts flow really well nowadays, and the greater frequency of doing each lift 3x per week seems to be getting results, especially for my weak lifts--the Squat and OH Press.
 
I think the shrug just keeps your lats locked into retraction a bit better throughout the lift. But yeah its definitely a good cue.

I have been having some minor issues with my press weights dropping off and I am wondering if I need a little more rest between sets. Tomorrow I am going to try this layout
DL 2 sets
Pull-ups 2 sets
Bench 2 sets
Rows 2 sets
Press 1 set
Squat 2 sets
Press 1 set
Carries

I tried graphing it but its not making a lot of sense combining a log and graphs really isn't working due to the variability of days. I'll keep tinkering. Gonna check out that link.
 
I think the shrug just keeps your lats locked into retraction a bit better throughout the lift. But yeah its definitely a good cue.

I have been having some minor issues with my press weights dropping off and I am wondering if I need a little more rest between sets. Tomorrow I am going to try this layout
DL 2 sets
Pull-ups 2 sets
Bench 2 sets
Rows 2 sets
Press 1 set
Squat 2 sets
Press 1 set
Carries

I tried graphing it but its not making a lot of sense combining a log and graphs really isn't working due to the variability of days. I'll keep tinkering. Gonna check out that link.
Yah, I think together with neutral and medium-width grips, retracting the shoulder blades may help keep the shoulders healthy. My left shoulder still feels a little sore after each workout, but nothing like before, and it seems to be getting better as time goes on. I should have the T-Grip bar by the end of next week, so I'll be able to experiment with neutral grip presses soon too. I'm not sure if the retracted shoulders actually help lift more weight though, what do you think? Of course, I'll take shoulder health over maximal weight any day.

Well, I've always liked decent intervals between sets, although I guess there's an argument for density. Maybe it's too mentally challenging for me, but I like a decent rest before I hit another set again. With plateau or sets-across loading, I aim to complete each set of five. But maybe I should try shorter rests and pyramiding down, in reps or weight, for a little variety once in a while?

You're almost supersetting the Press with that order.

On Monday's workout, I was pressed for time, so I thought about supersetting, but didn't go through with it. I could do something like this:
Squat/Row
OH Press/Pulldown
B Press/Deadlift

But I dunno, I kind of like psyching up for a particular lift and then finishing it off before moving on. On my five-rep sets, I'm trying to come close to a true 5RM, so I have to maintain a certain amount of mental intensity to complete the last rep of the last set. It might be hard for me to switch gears in between sets.

I really don't like the way Excel is set up. It's not very intuitive, so I tend to shy away from learning new stuff with it, but I guess it might serve me somewhat to learn how to do graphs. Graphs can often fool us into seeing things that aren't there though: http://www.tylervigen.com/

It would be kind of cool if I could figure out a way to show how close or far each main lift is to the 2:3:4:5 ratio and plot progress over time, but then the visual power of the graph might oblige me to adhere to the ratios too strictly, given my OCD nature.
 
What's remarkable about those graphs is that 900 people die each year by bed sheet entanglement.

I don't know about the weight. I think there is a definite drop off in weight when you bench narrower. I think retraction may help by also building tension so it's possible.

Do you feel worn out by hitting that close to your 5rm everyday?
 
What's remarkable about those graphs is that 900 people die each year by bed sheet entanglement.

I don't know about the weight. I think there is a definite drop off in weight when you bench narrower. I think retraction may help by also building tension so it's possible.

Do you feel worn out by hitting that close to your 5rm everyday?
Yah, the internet is a treasure trove of titillating trivia.

Yesterday I investigated bench press form a bit over lunch.
http://www.powerliftingtowin.com/powerlifting-technique-bench-press-form/
First I read and watched the powerlifter how-to stuff. Dave Tate presents a convincing argument on how the powerlifter style is actually quite healthy:

But it somehow seems wrong to reduce the ROM of a bench press to 7". So I looked into more conventional trainers, and ended up with Mark Rippetoe recommendation of a slight arch and forearms that are perfectly vertical when in the descended position. So during my workout I brought my hands back out to the rack posts, which is where they had felt good before. I had brought them in closer because I read somewhere it helps tuck in the elbows, which helps the shoulders, but I think I can still do that with a slightly wider grip, and, like you said, lift more weight. Te stuff I read said that pulling the shoulder blades together should increase load capacity, because now the whole platform is on the bench, so the force transfer is more efficient.

I also read to try to keep the bar as close to the heel of the hand as possible, to minimize the moment arm between the bar and the forearm. I did it a little, but I didn't have the confidence to bring it out as much as I could. I'll try to practice a bit more with littler weights when I have more time. It feels a little unsafe when the bar's not snug in the middle of the palm. I also made an effort to retract the shoulder blades, as we've discussed, and make sure everything is tight, and arch my back a bit, but not in an exaggerated powerlifter manner like this:
Seemed to help. I don't think I'll increase weight or test my 1RM until I'm done experimenting with these parameters. I had always taken the bench press as a given, but I guess it behooves me to work on form details there too.

It's definitely a full workout doing everything 2 x 5 @ 5RM, especially now that I'm able to bring my Squat and Deadlift back up to close where they need to be. 5RM varies a bit though. I guess only on the OH Press and Pulldowns do I come close to absolutely not being able to do another rep. More like technical failure than absolute failure on the other lifts, and I'm still holding back on the bench a bit.

I'm almost wondering if I should move the Deadlifts back closer to the start of the workout, when I have the most concentration and energy, but I like the idea of spacing the Squat and Deadlift out maximally, and doing the four upper body lifts in between, alternating push with pull.

I also seem to get in at least one workout per week where I reduce the weight for at least some of the lifts, so I haven't ever done three workouts in a week at a true 5RM intensity. I would like to do that consistently though, that's the goal. Having two 48-hour periods and one 72-hour period for recovery seems to be enough.

Also, my 5RM is set at 80% of my true 1RM, but a lot of people would say it should be around 85%, so maybe my 5RM is a little easier than it should be, but I'm also doing 2-3 sets.

I think in general, this is a very good progressive overload scheme for me. A good example is the OH Press. Yesterday I did 5 x 120/115/115, but I probably should start doing each set at 120 with diminishing reps per sets, until I can consistently do 3 x 5 x 120 sets across, at which point I bump it up to 125. Yesterday, however, it seemed more important to get the total sets/reps in, at the expense of load.

This break in running, and the footwear-necessitating cold, has me thinking about fartleks again, as a way of running with a little more intensity too. If I can eventually manage it, I wonder if just three 5K runs per week at tempo pace might be the way to go for someone like me.
 
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I wonder if there is a proper form for DB bench?
I would think it's pretty much the same, as far as retracting the scapulae, slight arch to the back, etc., but with the DB, you have the option of pronated or neutral grip. When I've been doing DB Bench, I've been doing them neutral and bringing them down just outside of my torso, with the end of the dumbbell touching my shoulder and the other end towards the bottom of my ribs. I do the DB Bench as a sort of assistance lift though, to get a greater ROM and pec stretch than I do with the BB Bench Press. When doing DB Bench Press exclusively, as in your case, it might make sense to alternate between that sort of form and one that comes closer to the pronated, wider grip of a BB Bench Press?