Venkman's Strongman/Strength Log

Discussion in 'Member Journals & Pictures' started by Venkman, Jan 4, 2016.

  1. Venkman

    Venkman Well-Known Member

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    Slight change of focus, so starting a new log. I'll still be posting articles/videos for those interested.

    Here's the outline of my program. It's not all that different from my previous one, but it has a couple more event movements, slightly different accessory, and trying something newish with sets/reps on press.

    Monday
    BB Press - Sets across 531 %s
    Z Press - 3-4x10
    DB Rows - 2x10-20
    Dips - 3-4x10-15 / BW, 5, 10, deload. Increase reps each cycle.

    Tuesday
    Sumo Deadlift - 5,4,3x10 light
    or
    High SSB Box Squat + chain - 5,4,3x10

    Front squat/SSB - 3-4x5-8
    Chins/Pull ups 3-4x8-10
    Russian curl for rehab
    Single leg extension (optional)

    Thursday
    Axle Push Press - Sets across 531 %s
    Incline Press 4x8-10 55%-65%
    DB Row - 2x15-20
    Band tris

    Saturday A (Week 1 and 3)
    SSB Squat - 3-4x5
    Farmers Walk W1 & 3 auto regulated
    RH/hyper DL/GM - 3-4x10-15
    Single leg extension or sled (optional)

    Saturday B (Week 2 and deload)
    SSB Squat - 3-4x5
    Husafell/keg/sandbag/sled/zercher yoke - 2x20-40m
    Stones - heavy W2/light W4
    GHR or leg curl (optional)

    Sets across 531 %s - following the same % of 531 but will be using multiple top sets instead of one + set to get in more volume at a higher % without pushing myself so hard. Similar to something I've done before with success. Week 3 will always have a + set on the 5th, while optional on the first 2 weeks. I'll start out with this and possibly drop sets as intensity increases over the months.
    Week 1 - 4-5x5
    Week 2 - 4x3
    Week 3 - 3x1

    I've also increased the incline angle and switched to a barbell. Tested it out and I think I'll get more carry over from it to OHP than the lower incline axle.

    As always, squats and deadlifts will be dependent on how injuries are feeling at the time. The main goal is to just get some work in. The 5,4,3 is over 3 weeks, increasing weight each week.

    Hamstring seems to have improved the past couple weeks with no heavy sumos, so I may stick to a high box squat for a little while. I found a stretch for my hip which has significantly reduced pain in only a couple days. Fingers crossed it continues.

    Carrying events may be supplemented with drags depending on how biceps hold up with stones. Started adding some bicep band work in to try and mitigate any potential issues.

    Goals for the year:
    Unfuck my body as much as possible
    Start getting semi regular soft tissue work done
    Be able to push some form of squat variation again
    Do conventional deadlifts again

    Any comments/suggestions/criticism/questions welcome. Still not 100% set on some lower body stuff because of the hip and hamstring. I saw a video of DeFranco saying he deviates from his plan on paper 90% of the time, so I don't feel so bad about it now haha.
     
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  3. Venkman

    Venkman Well-Known Member

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    Cycle 1, Week 1

    Strict Press – 85kg TM
    2×12 bradford press
    bar
    2×8 40kg
    5x50kg
    5×57.5kg
    5x65kg
    5×5 72.5kg

    Z Press – 4×10 40kg
    DB Row (thick handle) – 2×15 48kg
    Dips – 5×10 BW
    Some light lateral delt raises and band biceps

    Everything felt pretty good, though I’m starting off conservatively with weights. Using about 85% as a TM on press to allow room for movement with the sets across.
     
  4. flow

    flow baked beans Connoisseur

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    How'd ya go with the z presses? I fell on my back doing them lol
     
  5. Venkman

    Venkman Well-Known Member

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    Fine this time around. I've only ever done them once before, and it hit my hip flexors pretty hard. Flexibility seems alright on them now. It hit my delts harder than on normal overhead press too.

    Forgot to note that I reset every rep too, as per Kalle Beck's recommendation.
     
  6. flow

    flow baked beans Connoisseur

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    Do you go from floor or pins?
     
  7. Venkman

    Venkman Well-Known Member

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    [ame]https://www.youtube.com/watch?v=nyZh1xsvhI0[/ame]
     
  8. flow

    flow baked beans Connoisseur

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  9. shreko

    shreko Well-Known Member

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    In on this [MENTION=6124]Venkman[/MENTION] will be following for sure
     
  10. Venkman

    Venkman Well-Known Member

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    https://www.t-nation.com/training/z-press-advanced-overhead-pressing
     
  11. flow

    flow baked beans Connoisseur

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  12. grubeface

    grubeface No1 Public Enemy AGJ Supporter

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    go hard my good man.

    you doing a deload week for week 4
     
  13. Venkman

    Venkman Well-Known Member

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    Yep, always deloading 4th week now. Body isn't what it used to be. Part of the reason I'm starting out light is to allow my body to recover as much as it can while still getting in enough work to promote growth. I wasn't too smart with working through injuries last year, and either stagnated or went backwards on lifts. Hoping to brain more this year.
     
  14. Riley

    Riley Well-Known Member

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    Setup looks good. I like the sets across for more volume and less stress about hitting a certain number of reps as well as being less taxing physically.

    Hopefully you can stay more injury free this year and get up to where you want to be strengthwise.

    Are you planning to stay mid/low 90kgs?
     
  15. benn

    benn living the dream ;)

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    In on this!!! [MENTION=6124]Venkman[/MENTION] ready to see you beast through 2016 you machine!!'
     
  16. Venkman

    Venkman Well-Known Member

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    Yeah, hopefully works out well. The last time I ran a sets across setup for press I wasn't deloading anywhere near as much as what I should have and still gained strength. Should be better this time around.

    Mid 90s would be good, but I don't really care about getting heavier as long as it's less fat this time haha. Weighed in this morning at 92.8kg,

    Thanks man. Log might be a bit boring the first month or two, but fingers crossed some bigger weights eventually go up this year.
     
  17. Venkman

    Venkman Well-Known Member

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    Wide Stance SSB Box (430mm) Squat + 4 chains - 5x10 90kg
    Conventional Deadlift - 3x10 60kg
    1.6″ elevated foot SSB GM – 3×10 60kg
    Russian curl eccentrics – 3×5
    Wide stiff leg situps - 2x10

    Started out a bit bummed because my hip was playing up a bit and I was expecting it not to. But by the 4th set I couldn't feel it at all, and on the 5th I was able to move my feet in to my preferred stance with zero pain. First time I've done conventional deadlifts in maybe 3 months! No pain, but I did start to feel something so I canned it after 3 sets. Being excited to be able to deadlift 60kg feels weird haha. I hope this means everything is going to come up Milhouse.

    Tried some free squats but felt it in the hip a little. Also tried a SSB front squat which was pretty different and felt fine. Wouldn't mind giving those a crack with some weight on the bar.
     
  18. Venkman

    Venkman Well-Known Member

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    Axle Push Press (92.5kg TM) - 5x5 80kg
    Incline Press - 4x10 60kg
    Pronated pull ups - 4x5
    DB Row (thick handle) – 2×10 48kg
    Band tris and delt raises

    Right shoulder was a little off still but not too distracting. Weight felt easy, though a bit wobbly getting used to using the axle overhead again. I'd like to work in some cleans but I'll have to wait until hamstring heals more, or maybe do them off blocks.

    Hammy flared up a bit after the deadlifts on Tuesday unfortunately. I'll drop it down to 3x5 or something and see if I can work up from there, even if its a rep a week or whatever.
     
    Last edited: Jan 7, 2016
  19. Venkman

    Venkman Well-Known Member

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    Magical gadget scans your food to reveal its nutritional value
    http://mashable.com/2016/01/04/dietsensor-scio-scans-food/

    As Chipotle struggles with poisoning crisis, it’s under fire for GMO and sustainability claims
    https://www.geneticliteracyproject....soning-crisis-fire-gmo-sustainability-claims/

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    http://grist.org/food/mind-bomb-its-practically-impossible-to-define-gmos/

    Myth busting: There is no such thing as GMO sugar
    https://www.geneticliteracyproject.org/2015/12/14/myth-busting-no-thing-gmo-sugar/

    5 Reasons Strongmen Should Sumo Deadlift
    http://startingstrongman.com/2015/08/03/5-reasons-strongmen-should-sumo-deadlift/

    Implementing 5/3/1 Principles in a Conjugated Program
    http://www.elitefts.com/education/implementing-531-principles-in-a-conjugated-program/

    Importance of mind-muscle connection during progressive resistance training.
    http://www.ncbi.nlm.nih.gov/m/pubmed/26700744/

    [ame]https://www.youtube.com/watch?v=BBqDSNvwLlw[/ame]
     
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  20. DanOz

    DanOz Well-Known Member

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    Always learn stuff following your log.
     
  21. benn

    benn living the dream ;)

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    Sick man better off taking your time and building up - the greatest things in life take the most time :)
     

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