Reactive Training
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17/04/2014
Bench Press
117.5kgx4 @9.5RPE
5% fatigue drop
Squat
180kgx4
160kg 9x4
3 Second Paused Bench Press
90kgx4
95kgx4 8RPE
90kgx4 8-9RPE
Decided to create a larger amount of fatigue in this session to make up for the 4 days off. Some issues with the squat are keeping my upper back rigid and keeping my knees over my second toe. I'm having some butt wink but I'm not really sure how much of an issue it is. So many lifters who do have it all the time with no problem. I think that at the very least it is inefficient. I'm keeling forward more as these do wins shoes don't have as much of a heel in them as the adistars that I used to wear.
[video="youtube;zwn49QBCFZw"]https://www.youtube.com/watch?v=zwn49QBCFZw[/video]
Bench Press
117.5kgx4 @9.5RPE
5% fatigue drop
Squat
180kgx4
160kg 9x4
3 Second Paused Bench Press
90kgx4
95kgx4 8RPE
90kgx4 8-9RPE
Decided to create a larger amount of fatigue in this session to make up for the 4 days off. Some issues with the squat are keeping my upper back rigid and keeping my knees over my second toe. I'm having some butt wink but I'm not really sure how much of an issue it is. So many lifters who do have it all the time with no problem. I think that at the very least it is inefficient. I'm keeling forward more as these do wins shoes don't have as much of a heel in them as the adistars that I used to wear.
[video="youtube;zwn49QBCFZw"]https://www.youtube.com/watch?v=zwn49QBCFZw[/video]
Original post by Illidan_Stormrage
17/04/2014
Bench Press
117.5kgx4 @9.5RPE
5% fatigue drop
Squat
180kgx4
160kg 9x4
3 Second Paused Bench Press
90kgx4
95kgx4 8RPE
90kgx4 8-9RPE
Decided to create a larger amount of fatigue in this session to make up for the 4 days off. Some issues with the squat are keeping my upper back rigid and keeping my knees over my second toe. I'm having some butt wink but I'm not really sure how much of an issue it is. So many lifters who do have it all the time with no problem. I think that at the very least it is inefficient. I'm keeling forward more as these do wins shoes don't have as much of a heel in them as the adistars that I used to wear.
[video="youtube;zwn49QBCFZw"]https://www.youtube.com/watch?v=zwn49QBCFZw[/video]
Bench Press
117.5kgx4 @9.5RPE
5% fatigue drop
Squat
180kgx4
160kg 9x4
3 Second Paused Bench Press
90kgx4
95kgx4 8RPE
90kgx4 8-9RPE
Decided to create a larger amount of fatigue in this session to make up for the 4 days off. Some issues with the squat are keeping my upper back rigid and keeping my knees over my second toe. I'm having some butt wink but I'm not really sure how much of an issue it is. So many lifters who do have it all the time with no problem. I think that at the very least it is inefficient. I'm keeling forward more as these do wins shoes don't have as much of a heel in them as the adistars that I used to wear.
[video="youtube;zwn49QBCFZw"]https://www.youtube.com/watch?v=zwn49QBCFZw[/video]
That's some volume and a half there for squats
indeed. I should put a time limit on how long I do squats for.
21/04/2014
Dead Stop Strict Press
77.5kgx6 @8ishRPE
80kgx6@8RPE
5% fatigue drop
Front squat 110kg 4x4
Pin Bench Press
70kgx6
80kgx6
90kgx6@9RPE
5% fatigue drop
From a perspective of effort required I believe this is a pb for the strict press. This was also a larger feel set than usual since I'm usually 5kg below the top set. The 77.5kg felt kinda tough. I put on 82.5kg on the bar and while I was resting I was pretty much arguing with myself over what weight to choose next. After reminding myself that this point of the cycle is about building strength not testing it I reduced the load to 80kg. With some nerves and heart pounding I ended up doing better at the top set than expected. Front squats are meh as usual.
[video="youtube;r4GzpgT6Lhs"]https://www.youtube.com/watch?v=r4GzpgT6Lhs[/video]
Dead Stop Strict Press
77.5kgx6 @8ishRPE
80kgx6@8RPE
5% fatigue drop
Front squat 110kg 4x4
Pin Bench Press
70kgx6
80kgx6
90kgx6@9RPE
5% fatigue drop
From a perspective of effort required I believe this is a pb for the strict press. This was also a larger feel set than usual since I'm usually 5kg below the top set. The 77.5kg felt kinda tough. I put on 82.5kg on the bar and while I was resting I was pretty much arguing with myself over what weight to choose next. After reminding myself that this point of the cycle is about building strength not testing it I reduced the load to 80kg. With some nerves and heart pounding I ended up doing better at the top set than expected. Front squats are meh as usual.
[video="youtube;r4GzpgT6Lhs"]https://www.youtube.com/watch?v=r4GzpgT6Lhs[/video]
22/02/2014
Sumo Deadlift
180kgx6
200kgx6@8RPE
190kgx7@9RPE
incline db curls
rear delt rows 3x10 22.5kg dbs
Deadlift felt good. Should be well on my way to hitting some prs at the end of my cycle. I'm having a lecture on Daily Undulating Periodization by Mike Zourdos tomorrow as part of the rts classroom series. If you guys have any questions about DUP let me know.
[video="youtube;EpZc5WbV3ec"]https://www.youtube.com/watch?edit=vd&v=EpZc5WbV3ec[/video]
Sumo Deadlift
180kgx6
200kgx6@8RPE
190kgx7@9RPE
incline db curls
rear delt rows 3x10 22.5kg dbs
Deadlift felt good. Should be well on my way to hitting some prs at the end of my cycle. I'm having a lecture on Daily Undulating Periodization by Mike Zourdos tomorrow as part of the rts classroom series. If you guys have any questions about DUP let me know.
[video="youtube;EpZc5WbV3ec"]https://www.youtube.com/watch?edit=vd&v=EpZc5WbV3ec[/video]
25/04/2014
Bench Press
100kgx6
110kgx6 @8RPE
110kgx6 @8.5RPE
110kgx6 @9RPE
Squat
170kgx6 @7.5RPE
180kgx5 @9RPE
170kgx5 @9RPE
Paused Bench Press
80kgx6
90kgx6@8RPE
95kgx6@9RPE
90kgx6@8RPE
90kgx6@9RPE
On the bench press I should've gone lighter on the feel set. At the time though the single with 100kg beforehand was easy so it felt like the right move. Part of me thinks that I either take the feel sets too lightheartedly or I'm not warmed up well enough. I decided to repeat the same weight rather than trying a heavier weight and potentially fail. Seems like an ok decision in hindsight.
On squats I'm gonna have to change my technique up. I can really feel the extra unnecessary work my lower back is having to do from having it round a bit at the bottom. On the back off set with 170kg I widened my stance a bit and was able to keep my whole back flat. It felt harder right out of the bottom but was easier than it was before when it came to grinding it a few inches out of the bottom and there onwards. Most likely because I'm using my whole back rather than hinging off of one section of it. I'll either have to hammer the mobility work in my ankles and hips or use a wider stance. I'm not sure if I should be too hasty to change stance as I've only got 3 weeks left till the training cycle is over.
Have a video but it's taking forever to upload.
Bench Press
100kgx6
110kgx6 @8RPE
110kgx6 @8.5RPE
110kgx6 @9RPE
Squat
170kgx6 @7.5RPE
180kgx5 @9RPE
170kgx5 @9RPE
Paused Bench Press
80kgx6
90kgx6@8RPE
95kgx6@9RPE
90kgx6@8RPE
90kgx6@9RPE
On the bench press I should've gone lighter on the feel set. At the time though the single with 100kg beforehand was easy so it felt like the right move. Part of me thinks that I either take the feel sets too lightheartedly or I'm not warmed up well enough. I decided to repeat the same weight rather than trying a heavier weight and potentially fail. Seems like an ok decision in hindsight.
On squats I'm gonna have to change my technique up. I can really feel the extra unnecessary work my lower back is having to do from having it round a bit at the bottom. On the back off set with 170kg I widened my stance a bit and was able to keep my whole back flat. It felt harder right out of the bottom but was easier than it was before when it came to grinding it a few inches out of the bottom and there onwards. Most likely because I'm using my whole back rather than hinging off of one section of it. I'll either have to hammer the mobility work in my ankles and hips or use a wider stance. I'm not sure if I should be too hasty to change stance as I've only got 3 weeks left till the training cycle is over.
Have a video but it's taking forever to upload.
09/05/2014
Bench Press
110kgx4@7RPE
120kgx4 @8RPE
122.5kgx3
110kg 8-9RPE
Front Squat
112.5kg 4x4
3 second Paused Bench Press
80kgx4
90kgx4
100kgx4@9RPE
5% fatigue drop
Training has been hectic for the past few weeks although it's still going rather well. I think I miss groved on my final set of bench press. The 120kgx4 was easier than I thought it would be and my spotter also noted how easy the reps were. The reps, weight and RPE roughly correspond to a 140kg bench press which I am quite happy with. Debating whether or not to use block or daily undulating periodization when this cycle is finished.
Bench Press
110kgx4@7RPE
120kgx4 @8RPE
122.5kgx3
110kg 8-9RPE
Front Squat
112.5kg 4x4
3 second Paused Bench Press
80kgx4
90kgx4
100kgx4@9RPE
5% fatigue drop
Training has been hectic for the past few weeks although it's still going rather well. I think I miss groved on my final set of bench press. The 120kgx4 was easier than I thought it would be and my spotter also noted how easy the reps were. The reps, weight and RPE roughly correspond to a 140kg bench press which I am quite happy with. Debating whether or not to use block or daily undulating periodization when this cycle is finished.
Starting 3 day a week volume block for 4 weeks.
02/06/2014
Strict Press
62.5kgx8
70kgx8@8RPE
65kgx8 7-8RPE
Front Squat
122.5kg 4x4
Low Incline BP
60kgx8
80kgx8
85kgx8 7-8RPE
Incline DB Curls
5x8 15kg dbs
Left Abductors felt pulled which felt the front squat awkward but managed to get through it.
02/06/2014
Strict Press
62.5kgx8
70kgx8@8RPE
65kgx8 7-8RPE
Front Squat
122.5kg 4x4
Low Incline BP
60kgx8
80kgx8
85kgx8 7-8RPE
Incline DB Curls
5x8 15kg dbs
Left Abductors felt pulled which felt the front squat awkward but managed to get through it.
Training 3 times a week now. Pressing on all 3 days. Front squat monday. Deadlift on Wednesday. Back Squat and paused deadlift on Friday.
09/06/2014
Dead stop strict press
75kgx5@7RPE
82.5kgx5@9RPE
5% fatigue drop
Front squat 125kg 4x4
Incline BP
70kgx5
80kgx5
90kgx5
100kgx5@8RPE
5% fatigue drop
Incline db curls 5x8 15kg dbs
Came in dead tired. Drank a large can of red bull and it did practically nothing. Nice that I was able to do strict pressing on the same level as what I was at my best fresh while tired though.
09/06/2014
Dead stop strict press
75kgx5@7RPE
82.5kgx5@9RPE
5% fatigue drop
Front squat 125kg 4x4
Incline BP
70kgx5
80kgx5
90kgx5
100kgx5@8RPE
5% fatigue drop
Incline db curls 5x8 15kg dbs
Came in dead tired. Drank a large can of red bull and it did practically nothing. Nice that I was able to do strict pressing on the same level as what I was at my best fresh while tired though.
[video="youtube;HLy3YwfvX1w"]https://www.youtube.com/watch?v=HLy3YwfvX1w[/video]
11/06/2014
Bench Press
105kgx5
[email protected]
5% fatigue drop
Sumo Deadlift
180kgx4
200kgx4@8RPE
Strict Press Paused at eye level 3ct
60kgx6
67.5kgx6
5% fatigue drop
[video="youtube;1totdcAQZ_c"]https://www.youtube.com/watch?v=1totdcAQZ_c[/video]
Bench Press
105kgx5
[email protected]
5% fatigue drop
Sumo Deadlift
180kgx4
200kgx4@8RPE
Strict Press Paused at eye level 3ct
60kgx6
67.5kgx6
5% fatigue drop
[video="youtube;1totdcAQZ_c"]https://www.youtube.com/watch?v=1totdcAQZ_c[/video]
13/06/2014
Squat
160kgx4
170kgx4
180kgx4
160kgx4
3ct paused bench
80kgx5
90kgx5
100kgx5
95kg 2x5
3ct paused sumo dl
140kg 3x4
chinups 3x5
Squat
160kgx4
170kgx4
180kgx4
160kgx4
3ct paused bench
80kgx5
90kgx5
100kgx5
95kg 2x5
3ct paused sumo dl
140kg 3x4
chinups 3x5
Where's the working sets on the front squats?
16/06/2014
Strict Press
67.5kgx7
[email protected]
5% fatigue drop
fs
127.5kg
4
4
3
2
Incline BP
80kgx7
85kgx7
90kgx7@8RPE
5% fatigue drop
Strict Press
67.5kgx7
[email protected]
5% fatigue drop
fs
127.5kg
4
4
3
2
Incline BP
80kgx7
85kgx7
90kgx7@8RPE
5% fatigue drop
18/06/2014
Bench Press
100kgx7
110kgx7@8rpe
5% fatigue drop
sumo deadlift
165kgx7
185kgx7 7-8RPE
3ct pause at eye level strict press
60kg 3x6
[video="youtube;Fzh2mInWfGY"]https://www.youtube.com/watch?v=Fzh2mInWfGY[/video]
Bench Press
100kgx7
110kgx7@8rpe
5% fatigue drop
sumo deadlift
165kgx7
185kgx7 7-8RPE
3ct pause at eye level strict press
60kg 3x6
[video="youtube;Fzh2mInWfGY"]https://www.youtube.com/watch?v=Fzh2mInWfGY[/video]
Original post by Illidan_Stormrage
18/06/2014
Bench Press
100kgx7
110kgx7@8rpe
5% fatigue drop
sumo deadlift
165kgx7
185kgx7 7-8RPE
3ct pause at eye level strict press
60kg 3x6
[video="youtube;Fzh2mInWfGY"]https://www.youtube.com/watch?v=Fzh2mInWfGY[/video]
Bench Press
100kgx7
110kgx7@8rpe
5% fatigue drop
sumo deadlift
165kgx7
185kgx7 7-8RPE
3ct pause at eye level strict press
60kg 3x6
[video="youtube;Fzh2mInWfGY"]https://www.youtube.com/watch?v=Fzh2mInWfGY[/video]
lol pretty good parody of his setup xD
Never noticed him moving his head a lot. Just the pressure breath thing.
Make sure you turn up your earphones to high. The volume is only there on the second and third sets but it is very low.
[video="youtube;bKIRsij-WPw"]https://www.youtube.com/watch?v=bKIRsij-WPw[/video]
[video="youtube;bKIRsij-WPw"]https://www.youtube.com/watch?v=bKIRsij-WPw[/video]
Original post by ljoshl91
Whats your height/weight? I have a similar build to you but I'm probably around 20% BF at the moment.
Has the paused benching helped alot with your pressing? I'm still progressing in 5x5 linearly but I'm feeling as if I'm going to start stalling at around 100 5x5 in the next month.
Has the paused benching helped alot with your pressing? I'm still progressing in 5x5 linearly but I'm feeling as if I'm going to start stalling at around 100 5x5 in the next month.
I'm 5"9 100kg. Keep going with 5x5 until you stall on it twice in a row. It's important to train for your current level of adaptation. This will ensure the highest level of progress over the long term.
I feel that paused benching has helped my touch and go benching. Logically it would since it has a high dynamic correspondence (set of criteria which determines how specific a movement is to the movement you want to improve).
Dynamic correspondence is very useful for determining what to use as your primary and secondary assistance movements. The criteria is as follows:
The amplitude and direction of movement.
Where the weight is going and the range of motion of the lift. Think of the difference between a board press and a military press vs a bench press.
The accentuated region of force production.
You can intentionally move faster or slower at different parts of the lift. Pauses and using pins will also change the accentuated region of force production.
The dynamics of the effort
How you go about trying to move the weight.
The rate and time of maximal force production
Self explanatory. This will vary with what percentages of your 1rm you use. At 50-60% of your 1rm you don't get the same peak force timing that you do with a heavier weight.
Regime of muscular work
reps
It's also important to mention that when looking at the weakness in a lifter's range of motion it is identified as where the bar speed slows down the most which is BELOW the sticking point.
(edited 9 years ago)
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