Wooden Platform, Iron Men!

[dlocas7]

Monday January 15th

Clean Pull
130 lbs x 2 x 3 reps
200 x 3
255 x 3
290 x 3 x 2 reps

And this was the end of my training week. The Barbell Hack Lift will be kept as an occasional lift I'll do now and then. It caused a serious flare-up in my left knee, and I was also having a minor strain in a shoulder and my elbows needed some rest as well.

[dlocas7]

Saturday January 20th

DB Clean & Press (standing, parallel grip, strict)
54's x 2 x 3 reps
69's x 3
76½ x 8 x 3 reps --- Tonnage (54's & up) = 4,734 lbs

DB Clean Pull (get those bells high, but no catch)
94's x 2
104's x 2 x 2 (this is my PR in the dumbbell clean; done twice in the context of missed press attempts)

Snatch-grip Deadlift
300 lbs x 4 x 6 reps --- Tonnage = 7,200 lbs

Axle Two-Hand Lift (2-inch thick)
200 lbs x 5
250 lbs x 3 x 5 reps --- Tonnage (altogether) = 4,750 lbs.
This isn't the time to see how long I can hold 320. This is the time to be humble and work on the strength and stamina of my sinews so I can handle more heavy work later on. I was getting tired on the last set. Fatigue goes up in a hurry on that lift because you grip the axle as hard as you can all through the lift; the tension is flat-out all the time, from the get-go to the moment the axle comes down, on every rep. 5-6 reps is a long set! Fun lift to top-off a session.
I usually work from the most complex lift (a clean and a press with a few technical cues) down to the heavier, simpler work. Pressing overhead also works better with a fresh and stable midsection, so this is why I do them before any lower-body work.

[dlocas7]

Monday January 22nd

Floor Press -- off blocks from bottom; ring fingers on rings (forearms vertical)
130 lbs x 2 x 6 reps
168 x 3
200 x 5 x 6 reps --- Tonnage = 6,000 lbs

I had good success in last cycle doint floor presses on monday and overhead presses on Sat. and Wed. It allowed me to keep accumulation workload over a longer period without going stale in overhead press. Floor presses mainly serves as a way to increase overall tonnage while limiting the fatigue in my mid-section muscles, which come into active play during heavy pulls.

Clean Pull
130 lbs x 5
178 x 3
219 x 1
249 x 1
269 x 5 x 3 reps --- Tonnage = 4,035 lbs

[dlocas7]

Wednesday January 24th

Dumbbell Clean & Press (strict overhead, parallel grip)
54 pounders x 2 x 3 reps
69's x 3
76½ x 5 x 3 reps --- Tonnage (54's & up) = 3,357 lbs

Dumbbell Clean Pull
89's x 3 x 3 reps -- This is lighter, but it allows me to bring the bells all the way up on every rep for a longer range of motion, and it also makes it easier to do more work, probably making the session more productive.

No deadlifting tonight. My back needs more rest.

[dlocas7]

Saturday January 27th

Dumbbell Clean & Press (strict, parallel grip)
54's x 2 x 3 reps
69's x 3
76½ x 10 x 3 reps --- Tonnage (54's & up) = 5,652 lbs

Clean Pull (barbell, off the floor)
220 lbs x 3
255 x 3
270 x 3

Snatch-grip Deadlift
310 lbs x 5 x 5 --- Tonnage = 7,750 lbs. This didn't feel any harder than 300 lbs last week. I'll add 10 pounds each week until it becomes difficult.

Axle Lift
200 lbs x 5
250 x 3 x 5 reps

[dlocas7]

Monday January 29th

Floor Press, close grip (off blocks, start from bottom)
130 lbs x 2 x 6 reps
170 x 1
180 x 1
205 x 6 x 5 reps --- Tonnage = 6,150 lbs

Clean Pull
130 x 5
200 x 3
255 x 1
270 x 4 x 3 reps -- Tonnage = 3,240 lbs. The barbell goes much higher than it did a few months ago. I've never been stronger on quick pulls. My lower back is fine. I think I'll be able to do some snatch-grip deadlifts, maybe not as much as Saturday, but I'll be able to put in some more work, something like 3 x 5 or 3 x 6. Yes, just three sets at 300-330.

This is another 3-day program inspired from Doug Hepburn's actual programs which he used during the 1950's. That's the kind of program an athlete will use when his work capacity isn't all that good, or he's gotten so strong he actually needs to do less. Whatever the explanation is, I find that my body likes to lift at that frequency.

[dlocas7]

Wednesday January 31st

Dumbbell Clean & Press (strict, parallel grip)
54's x 2 x 3 reps
69's x 3
76½ x 10 x 3 reps --- Tonnage (54's & up) = 5,652 lbs. This went very well. I'm ready to move up a bit in weights. 79's for triples should be all right.

Snatch-grip Deadlift
219 x 3
290 lbs x 6
310 lbs x 6
330 lbs x 6 --- Tonnage = 5,580 lbs. Very glad I was able to put in some work here.

Axle Lift
200 lbs x 4
250 x 4 x 4 reps --- Tonnage = 4,800 lbs. Squeeeeeeeze!!!

[dlocas7]

Saturday February 3rd

Dumbbell Clean & Press (strict, parallel grip)
54's x 3 x 3 reps
69's x 3
79's x 10 x 3 reps --- Tonnage (54's & up) = 6,126 lbs.
This went well. The goal is not to push myself into unrealistic expectations. Those bells will provide enough resistance to push against for the next few weeks. I'm already 2.5 lbs per hand heavier than in last block for triples. 10 x 3 was a common rep-set scheme at York Barbell Club during the 1940s.

Dumbbell Clean Pull
89's x 5 x 3 reps --- extra work for upper body, specific for dumbbell clean.

Snatch-grip Deadlift
290 lbs x 5
310 lbs x 5
330 lbs x 5
350 lbs x 5 --- Tonnage = 6,400 lbs. I felt strong throughout all sets. Took 7 minutes of rest before last set instead of 4-5 to make sure I was close to full power.

Axle Lift (2-inch thick bar)
200 lbs x 4
250 lbs x 3 x 6 reps --- The last set was a bit difficult, but I could have done 2-3 reps more, yet the bar was slipping and forcing me to really use my finger strength to avoid dropping that bar. Squeeze! 18 total reps is also more work than I ever did using 250, especially over only three sets. I was taking a full 5 minutes between sets. When you work on strength, you take your time.

One of the songs that played during that session...

[dlocas7]

Monday February 5th

Barbell Clean & Press
128 lbs x 5
148 x 5
158 x 4 x 5 reps --- Tonnage (altogether) = 4,224 lbs

Clean Pulls
239 lbs x 2
274 x 4 x 3 reps --- Tonnage = 3,288

[platypus]

One of the songs that played during that session...

Earl Bostic is really fantastic, though he seems like an unusual choice for lifting music.

[dlocas7]

One of the songs that played during that session...

Earl Bostic is really fantastic, though he seems like an unusual choice for lifting music.

Thanks! I'm never really amped up when I'm train, so any music I like will do fine. If it's a song from a female singer I especially like, I'm likely to get very much inspired!

[dlocas7]

Wednesday February 7th

DB Clean & Press (strict overhead, parallel grip)
54's x 3 x 3 reps
69's x 2 x 3 reps
79's x 10 x 3 reps --- This is a lot! I never did 10 x 3 during the Oct.-Dec. block and never went heavier than 76½ for eight triples. Next week I'm doing half the sets... 5 x 3 @ 79's or 4 x 4 @ 74's. I'll see what happens.

Clean Pulls (warm-up for deadlifts)
230 lbs x 2 x 2 reps
280 lbs x 2

Deadlift (conventional)
350 lbs x 3 reps
410 lbs x 2 x 3 reps --- With reset at the bottom of each rep and same technique as first rep. The second set was stronger since I was already regaining some coordination back. I didn't do a lot, as my back is getting tired after three weeks of regular training. With that kind of weight, even a little is a lot. All my reps were very solid.

Axle Lift (2-inch bar) done with stiff legs to give some extra work for my hamstrings.
200 lbs x 3 reps
250 x 3
270 x 3 x 3 reps
280 x 2 x 3 reps --- Squeeze hard!

Sometimes, I lift while listening to the oldest known melody...

[dlocas7]

Saturday February 10th

Floor Press, shoulder-width grip (same as Press) off blocks start from bottom
128 lbs x 2 x 6 reps
168 x 2 x 3 reps
200 x 3
220 x 5 x 3 reps --- Feels great to be resting my lower back while simply pushing the bar using shoulders and arms! It's a bit harsh on my elbows, but I love that lift. Also, I'm doing only five heavy sets and staying well within my limits. I feel 220-230 is heavy enough to improve; when I hit my PR at 295, most of my training sets were around 220. The relationship between training weights and my true max isn't straightforward. At one point, I used 79-pound dumbbells strict overhead for sets of 5, yet I failed with the 99 pounders when I tried out. Now, I'm not as good as then for doing reps at 80 pounds per hand, yet I'm better at maxing out. This has a lot to do with my doing mostly doubles and triples.

Hammer Curls, two arms simultaneous (done mostly to improve Dumbbell Clean)
54 pounders, 8 x 3 reps --- Done with the utmost speed and power. I was slowing down by the 5th set, a sign I was generating fatigue and the weights are heavy enough for what I want to achieve. 54 is very practical for loading; this is my 4-pound rod with a pair of standard 25-lb plates.

One-arm Press
54 lbs x 3 x 6 reps

This week, I go a bit easier on lower body. Lots of fatigue built up in glutes, legs and lower back. Perfectly normal after pushing for three weeks. I'm looking forward to challenge myself with 310 on barbell row Monday and a straight 5 x 5 at 360 on Snatch-grip Deadlift on Wednesday.

[dlocas7]

Monday February 12th

Floor Press, narrow grip (dead start off 6-in. blocks = 1 inch above chest)
128 lbs x 2 x 6 reps
168 x 2 x 3 reps
200 x 1
219 x 1 -- Felt like nothing
239 x 4 -- 1-2 reps in reserve
219 x 2 x 4 reps --- This week is much lower in volume.

Barbell Row off 6-in. blocks
148 lbs x 3
200 x 3
249 x 1
279 x 1
310 x 5 (PR!)
279 x 2 x 5 reps --- First time doing this lift since Jan. 8. I got slightly stronger. First of all, when I did 305 x 3, I had done 269 x 3 and 290 x 3 on my way up, whereas here I did only singles at 250 and 280 before hitting 310, so I was fresher, yet it's interesting to note that clean pulls have some carryover for that lift that seems to come naturally for me.
Time of rest between sets was a full 5 minutes, especially after the brutal set at 310. Barbell rows at 280+ are a different game. 3 x 5 was plenty.

Hammer Curls, simultaneous
54 pounders x 2
64's x 3
59's x 2 x 3 reps

[DCR]

Hammer Curls, simultaneous
54 pounders x 2
64's x 3
59's x 2 x 3 reps

I know they were for low reps, but those are some serious hammer curls.

[dlocas7]

Hammer Curls, simultaneous
54 pounders x 2
64's x 3
59's x 2 x 3 reps

I know they were for low reps, but those are some serious hammer curls.

Thanks DCR! This was a session where I start to feel stronger due to my fatigue levels coming down.

What I did is a simple protocol. I warm up to a top weight, which was the 64's and did as many good reps I was capable of. Then, I dropped the weight by about 10% and repeated the same number of reps for a given number of sets, which was only two since I'm on a lower-volume week, and I had already done very heavy barbell rows so I wasn't 100% fresh, but that's fine for a localized lift. I like training like this. It guarantees I have the right amount of weight for high-quality reps and I get one challenging set when I'm freshest.

Arm wrestlers get their numbers much higher than that, so I know I'm most likely physically capable of improving on this. Since I've been hammering my arm extension for so long, having stronger biceps will be great for injury prevention from having better balance on both sides of my elbow.

Hope your training's going great.

[dlocas7]

Wednesday February 14th

Floor Press, narrow grip (dead start off 6-in. blocks = 1 inch above chest)
128 lbs x 2 x 6 reps
168 x 2 x 3 reps
200 x 1
219 x 4 x 4 reps -- My elbows feel OK because I've cut the volume.

Snatch-grip Deadlift
128 lbs x 5
219 x 3
269 x 3
310 x 1
380 x 7 -- Hard set (2+ reps in reserve)
340 x 8 -- The set at 380 took a LOT out of me. I did that second set after a full 6-7 minutes of rest. When I work on strength, I take my time. I'm writing this 24 hours later, and I can say with confidence that I'm not deadlifting on Saturday. Monday I'll take 390 and see what I can make of it.

Axle Lift (2-in. bar)
200 x 3
250 x 1
300 x 1
330 x 0 --- I was standing with the bar, but it was slipping and I couldn't hold it in control for at least 1-2 sec.; no lift! I'm very close to this weight.
300 x 3 x 1 rep
290 x 2 x 1 rep

Hammer Curls, simultaneous
54 pounders x 2
59's x 5 reps
54's x 3 x 4 reps

[dlocas7]

Saturday February 17th

Floor Press, narrow grip (dead start off 6-in. blocks = 1 inch above chest)
128 lbs x 2 x 6 reps
168 x 2 x 3 reps
200 x 1
224 x 1
244 x 3 -- two reps in reserve
224 x 3 x 3 reps

Barbell Row off 6-in. blocks
148 lbs x 3
200 x 3
249 x 1
300 x 4
269 x 2 x 4 reps --- That's it. Only 3 x 4 at or above that weight.

Hammer Curls, simultaneous
54 pounders x 2
59's x 4
54's x 2 x 4 reps

[dlocas7]

Tuesday February 20th

Dumbbell Clean & Press, standing with parallel grip
54 pounders x 3 x 5 reps
64's x 1
74's x 1 -- Feels very strong.
86½ 's x 4 -- Very solid set, about 2 reps left in tank. When I take some time doing floor presses and come back to this lift, I'm usually stronger.
76½ 's x 2 x 4 reps

Clean Pull
158 lbs x 3
209 x 3
249 x 2
300 x 2 -- Didn't go well. This was too big a jump. Next time I'll do 250 x 2, 280 x 2 then 290 or 300 if it's in the books. 280 x 2 is OK for technique & current strength.

Snatch-grip Deadlift -- This lift is brutal when the weight gets heavy
320 x 1
390 x 6 -- A brutal set. 2 reps left in tank. I'll be honest with myself, doing clean pulls just before deadlifts probably takes some power away from me, even when the clean pulls aren't that heavy, even when doing just a couple of sets, because when I do clean pulls, I commit and explode at 100% of power and this recruits a lot of fast-twitch fibres. As a result, there's some fatigue in fast fibres by the time I start deadlifting. I think it's much better to come in, warm up and work the deadlifts hard when I'm fresh. I can still do some lighter pulls off blocks after if there's still time.

350 x 2 x 5 reps -- This is my new threshold weight.

Stiff-leg Deadlift
350 x 6 -- That's a total of 22 lifts at or above 350. That's enough for one session.

Axle Lift
200 x 3
250 x 1 hold for 2-3 seconds
320 lbs x 1 hold for 9 seconds --- Post-2018 PR! Yes, my lifetime PR is 340 for 8 seconds, but last session I couldn't hold to 330, and now I can hold to 320 for 9 sec.! Chances are I can get 330 now. However, next session I'll use only 310 and gauge my fatigue level.

320 x 0 --- Wanted to hold it for 5 secs, but my hands were already gassed from the first set.
300 x 1 hold for 5 seconds. OK. Next time, I'll do one hard holding set, then I'll do some lighter pinch lifting. Just one big holding set is enough.

Hammer curls
54's x 2
64's x 2 --- Now that I know 3 reps is my limit, I simply stop at 2 and leave 1 in the tank for regular training.
59's x 3 x 2 reps

[DCR]

320 lbs x 1 hold for 9 seconds --- Post-2018 PR!

As someone constantly lifting with the memories of 2019 PRs, I fully understand your excitement. Now smash it! (In due time, of course, haha.)