Midway point in the strength quarter

Quick update, 3 weeks into the 3x10 sets and I am LOVING it.

It must have been the extra calories, or the fact that it is really about breaking a number this time, and that I have time (1 to 6 sets) to work my way up to it, but the feelings are fantastic.

Fear, right before the target set. fear of injury, mostly, but also fear of failure. Then the cues, slowly wiring themselves into the brain, finding ways to activate patters. Then when the bar starts moving and I know "I have this!" it is really pure elation.

Quick cues summary (there are many that pop in and out of existence like unpredictable quantum particles)

Dead-lift - GENERATE TENSION.

This cue neutralizes the curve of my spine, puts my chest out and well open, and starts pulling slack off the bar.

Chest press - SQUEEZE BAR + DRIVE BACK INTO BENCH

This is a slow one. I am not nearly explosive enough at the bottom part of the movement, but it is getting better. Slightly more angled elbows also helped.

Squat - DRIVE LEGS INTO GROUND

Mostly low-bar squats, I am trying to stay at least close to parallel. Also a slow grower, but I am getting more confident.

Overhead press - various DRAGONBALL images and mental shouts

This is my black sheep. Stuck at the 33-36 kg plateau since forever, and that is not even a good number to begin with. Technique sucks, strength is lacking. Too much fear. This will be my Mt. Everest! I am, however, getting much better at straight pull ups, all grips. Under hand grip with 28 kg kettle bell for 3 reps x 5 sets!


Now a quick break until Tuesday, so 5 days, with maybe a jog and some body weight in between, because I feel BEAT tendon-muscle-joints-ligaments wise. 

The heavy 10 x 3 period begins!!!!

After a short break for Easter, I started the 10x3, the final stretch of the 12 weeks programme.
In weeks 9-12 the volume is in fact higher (32 reps per set in the 4x8 period, down to 25 in the 5x5 period, now up to 30 in the 10 x 3).

I was hesitant and I have to say also a bit afraid that I would get hurt here, especially because of the short break, which was rather sedentary too. It might have been just what I needed, in fact, or maybe it played no part at all.

I just know that over 3 reps and 10 sets I am able to ramp my way up to a couple of heavy triples, usually sets 6-8, and the final sets 9 and 10 feel good for the burn even if I take off 10 or 20% of the weight.

It is a bit time consuming, and not easy in a commercial gym with queues that go on forever for the bench press and power rack, but it is definitely worth it.

The poundage is going up in very small and prudent increments. I am making 2.2 kg / 5 lbs jumps every week top allow for proper form and avoid injuries, as I know my other "pillars" are not so stable. I mean recovery (sleep and de-stress) and nutrition. I also do not do enough stretching and prehab (all the preventive massaging etc...) and have no spotter, so I reckon that I need to take it a bit easier.

So far week 9 (which is really already week 13 at least, with all the delays, breaks etc...) is going well, with a good 86kg x 3 deadlift and a good 76 kg x 3 bench press, with some gas still left in the tank.

Squats tomorrow, which should be manageable, and Overhead press Saturday, which will be a serious "moment of truth" as the OHP is my slowest progressing lift, since I am basically stuck at 30 kg since I can remember....(I am talking years of plateauing there)

Wish me luck!

M. 

Phase 1 done, from 4*8 to 5*5. Pain ahead!

The first phase is supposed to last just 4 weeks, out of 12 total. It is the phase when all your 4 prime movers get a 4x8 volume. You are supposed to build some muscle mass here, and some muscular endurance before the actual strength work begins. I made it in 7 weeks, with a few interruptions, a few "just conditioning" workouts, and definitely one extra week of "let me try again that overhead press top set....one last time" to see with what numbers I would have to enter phase 2.

Too much, and I set myself up for failure and injury. Too little, and I am wasting time and not growing. A fine balance!

Anyway, phase 1 was tough but rewarding, although there is nothing like strongman training for a beginner to make you feel worthless, from time to time. You just cannot help but think, on the tough days when the barbell does not want to move, about all the years spent doing body-building type of work, without a real target or goal in mind, just "stay in shape". Sure you do look better, and you get a bit stronger, but the day of reckoning is only postponed, until you pick up some real barbell training. Then all your weaknesses are brutally exposed, and your brain spontaneously withdraws to the crocodile area and fires up thought like

"if this was a beam trapping a family member, could I lift it just ONCE?"

"if I was pinned down by a tiger, could I press her away?"

"if I was to carry a mate to safety, could I bear that weight on my shoulders?"

"if I had to throw something heavy as far as I can, how good would I be?"

and then you realize that you are just a weak city slicker, who runs out of gas way sooner than your body was designed for.

and then you power through, crappy workout after crappy workout, until things do get better.

Now I am a bit worried, because the 4x8 volume was intense, and now it is time to go 5x5. The progression is that if I hit "100" in my last and best top set for week 4 (week 7 for me) x 8, then I SHOULD be able to hit 115 x 5 in the second phase. That, for me, is scary. The last top sets were at the very cusp of what I could reasonably move without a spotter or a coach or ...anything really. We will see how it goes, I am looking forward to epic pain and hopefully some gains.

What I am sure I will take home is a ton of humility (never hurts) and a ton of mental fortitude (also not too bad) for which I have to thank both Brian Alsrhue and Alan Thrall!