After speaking with Marty today, he decided that I should take today and treat it as if I were doing all 3 lifts in competition. I was going for my 1 rep max on Front Squat, Bench Press and Dead lift.
I have been killing the FS. I honestly never thought that when I started this program I would be doing rock bottom FS with 215. Hopefully it’s not making me shorter. In fact today that was my goal, 215 x 1, I ended up doing 225 x 1!! I always warm up with Goblet Squats and kneeling hip flexor stretch from RKC.
Bench Press has been pretty solid too. Remember that I have not benched in over 4 years before I started this program. Once Marty had me hitting 185 x 5 and 195 x 3′s I felt the groove of the press really clicking. So, when I went into the gym today and only had to to sets of 1, I was ready to break the bar. I hit 215 with solid form, then went to 225 with no problem at all.
What is solid form on the Bench press? Digging those heels into the ground, lifting the butt, squeezing the glutes, putting my body in a slight decline position. I keep reminding myself that it’s very similar to a pull up. I initiated the movement by breaking the bar and igniting the lats. I keep the elbows in as I lower the bar to the chest, similar to the pull up.
Dead Lift has been a little up and down for me. The new duck stance position has been a challenge. Still trying to keep the butt down as I pull the weight up. I can tell you this, my pistols are easy now. In addition, my SLDL form has drastically improved. It’s very simple, the duck stance really attacks the legs. It makes you force the knees out and drive through the heels. I pulled 235 with pretty good form. I know that I could have pulled more, but I did not want to get ahead of myself. I need more work on this lift.
Will Williams has been letting me use his TAPS bar. So, I set it up in my office where I teach so between clients I will jump up there and bang out 15-20. Sometimes I will pull a 16k for 5-8 reps as well during my day.
I have gained 1 pound of muscle a week for 8 weeks so far. I feel stronger than ever, but this is only the beginning.
Comrades,
This week has been crazy busy, but I always make time for my workouts. Here is a quick run down on how week 4 went
Front Squats- 165 x 5 x 1. I have not had to take a step back as far as my FS. I’m still on track and feeling good with my technique.
Bench Press- 175 x 5 x 1. Bench Press has been really good. It feels great to press again. I have been warming up with DB presses and 135lbs for a set of 8 before each session.
Dead lift- 215 x 3 x 4. I am always starting out with a set of Goblet Squats with a 12k bell. Then into a set of FS with 135lbs, practicing my leg drive.
So far I have taken a smart step back in my BP and Deads. I have found that it is imparative to take it slow and to not focus so much on the numbers every week. Speaking to Marty at the beginning of every week helps. The conversation sets the tone for my upcoming training sessions.
I’m only on week 4 and have kept up with my weight gain. I’m up 4 pounds so far and feel good. Anyone who says the eating is easy when your trying to put muscle on is not eating enough! It’s been tough. I drink 1/2 gallon of Raw milk every day. Still eating lots of meat, fish and eggs.
There is no question, that my strength has increased. I am doing pistols with my 32k with no problem. I would like to pistol the bulldog soon. This week i will post a video of myself executing the 3 movements. Looking forward to training with Marty again this week.