Anarchy & Agony - SuffolkPunch's C&P training

[SuffolkPunch]

2 days off - needed it as I was feeling run down.

Weight: 86.9

Box Squat 10x3x122.5 no belt!

BB bench Press 56: 12,10,8,8

Stomach vacuums 3x20secs

[dopamine72]

I almost took 2 days off as well(did deadlifts before), but I said **** it and just had an upper day yesterday, I still got a nice day off though to eat and rest. Deadlifts are the one exercise that just ruin me the next day, I always sleep an extra hour and feel lethargic the first couple hours upon awakening. 15x1 works very well for me however and I usually make small PR's every other session.

Curios to see what your plan of attack is on bench press. Are you going to start lowering the rep range soon?

[SuffolkPunch]

Curios to see what your plan of attack is on bench press. Are you going to start lowering the rep range soon?

I'm not sure. If my shoulder problem really is something as simple as overly tight traps then there is no reason why I couldn't try a lower rep range. Or I might mix in some more weighted dips which I like and keep bench as a high rep exercise. For some reason, I am keeping some exercises in the high rep range, it just feels right.

As an interim measure, I might move down to a 10,8,6,6 when I can do 60kg for 12,10,8,8 - then I can probably put another 10kg on the bar almost immediately

15x1 or 10x3:
dead
front squat

10x3
Box Squat
Back Squat (Full/partials)
Behind Neck Push Press
Weighted Dips
Power Clean
Snatch
Barbell Row
Weighted Chins
Ab wheel

Higher reps (5-12): Many of these started as a 10x3 but I just don't think it works for some things:
BB bench Press
DB Bench Press
Skull Crusher
Band Pushdown
DB Press
EZ Bar Curl
Dumbell Curl

Btw - might just be coincidence but I think my stomach area looks better already.

[dopamine72]

^^^Similar to what I do, I forgot to mention that lately I have been incorporating days where I'll add in more "bodybuilding" type lifts and rep ranges. i.e. I'll do 4-5 sets of laterals with 6-12 rep scheme. I focus on lagging parts, which has been the side delts for me. I always do it on a shoulder day still, here is what yesterday looked like...

CnP type lifting...
Strict OHP 10x3
Weighted Pullups 15x1

Bodybuilding part...
Wide grip upright rows 5x6-12

Also my upper chest is lagging so I have been doing incline dumbbell press mixed with flys for one chest day. But I still always have a day for CnP style bench press, where I'll do 10x3 or 15x1(works amazingly well and my bench is still shooting up). I still have a day where I'll super set BW pull ups, dips and ab wheel. And also every 2 weeks or so I'll blast my arms with higher reps and a couple different exercises. My quads grow like weeds but my hammies and calfs are lagging so I'll do RDL CnP or "BB" style. And I always hit calfs "BB" style hard and to failure. The only time I'll get close to failure is during the "BB" portion.

I know Jamie would hate this "bodybuilding" portion, but it has really helped my shoulders pop out, so I'm going to stick with it. Still waiting on my upper chest area to grow though

Just thought I would throw some of my training methods out there because they might interest you, it has really helped me a lot if you're looking for extra growth on lagging parts.

[SuffolkPunch]

Yup I got 3 different styles in today:

- C+P style BTNPP
- bodyweight chins for sets of 10 - got a bicept pump!!!1
- unilateral snatch - oldskooling it

86.5

Behind Neck Push Press 10x3x71

Bodyweight chins 4x10
Unilateral snatch: 4x3x23.5

[SuffolkPunch]

Weight: 86.9

Jumpset: 45s rests (1 min when only deadlifting)
- Deadlift 15 x 1 x 150kg -- no belt. Hard going towards the end
- Band Pushdown 10 x 4 x Green+Red

- Stomach vacuums 3x20secs

[matt297]

Looking good suffolk.

havent checked in in a while. how is the shoulder/traps?

[SuffolkPunch]

Looking good suffolk.

havent checked in in a while. how is the shoulder/traps?

Not bad thanks - I can now do all exercises without problems - except maybe power cleans - but they just seem to make my traps tired not really painful.

The physio was a pleasant surprise - had some good suggestions which I am implementing.

How is C+P coming along for you?

[matt297]

Im not on C+P yet. As much as I would like to, im not at that level yet. Still trying to get the most out of SS, when im injury free.

thats good about your shoulder. The physio must be working well. Did anything MC say/suggest have an impact? No offence to her but I find her posts/threads tedious. She is a tease. Obviously intelligent and knows her stuff but she dresses up her posts with fancy talk but never quite gets to the money. I guess thats where the dvd's come in

[SuffolkPunch]

lol, I know what you mean. I think Z-health is interesting but I don't like their business model. With Starting Strength for example, you can do it by following the online info - but you know you should buy the book and lots of people do. Buying those expensive DVDs would be a substantial leap of faith. One to one sessions would probably also be highly beneficial but again, if you don't have any prior experience, you are unlikely to take the plunge.

Some interesting stuff I learned is that pain at a particular joint is often associated with lack of mobility at a different joint. For example, a lot of people get lower back pain and neck pain because their thoracic spine is not mobilising when they move. I managed to find some exercises which tilt the thoracic spine forwards and back and side to side which I think has helped me somewhat.

I also agree with the principle of not moving into pain - foam rollering is popular but we should be looking at the reasons for knots and tightness rather than just managing the symptoms. I'm sure most shoulder pain is down to lack of stretching and an over emphasis on pec development and lack of trap development.

[SuffolkPunch]

Weight 86.9

Front Squat : 7x1x97.5, 8x1x90 no belt and feeling it. Had to lower the weight partway through as my core was crumbling
Weighted Dips 10x3x20 -- the return of dips! Feel fine although there is a 'stretch' in my shoulder. Will monitor

Incline DB bench 23kg: 12,10,8,8

[SuffolkPunch]

weight: 87.4

Barbell Row 10 x 3 x 102.5 -- got a nosebleed, must be doing me good

DB Press 23:8,8,8,8
Ab Wheel (feet/band) Red: 8,6,5

[TexAss]

lulz @ nosebleed being a good sign


I read a quote by Stuart McGill earlier that made me think of you. He said that vacuums don't correctly activate the TVO.

Dr. McGill’s no-nos:

1. Lower back stretching – this decreases back stability and stresses the discs of the back.
2. Traditional crunches – these stress discs of the back and don’t activate the core properly.
3. Sucking in to activate your transverse abdominals -– this doesn’t properly activate the core and in many people, doesn’t provide enough of a challenge.
4. Forward bends first thing in the morning -– the discs in your back have extra fluid in them in the morning (after lying down all night) so they are more likely to rupture with the extra pressure.

The article was more about preventing/fixing lower back pain but seems a germane point.

From here: http://www.precisionnutrition.com/core-and-back-pain

[matt297]

lol, I know what you mean. I think Z-health is interesting but I don't like their business model. With Starting Strength for example, you can do it by following the online info - but you know you should buy the book and lots of people do. Buying those expensive DVDs would be a substantial leap of faith. One to one sessions would probably also be highly beneficial but again, if you don't have any prior experience, you are unlikely to take the plunge.

Some interesting stuff I learned is that pain at a particular joint is often associated with lack of mobility at a different joint. For example, a lot of people get lower back pain and neck pain because their thoracic spine is not mobilising when they move. I managed to find some exercises which tilt the thoracic spine forwards and back and side to side which I think has helped me somewhat.

I also agree with the principle of not moving into pain - foam rollering is popular but we should be looking at the reasons for knots and tightness rather than just managing the symptoms. I'm sure most shoulder pain is down to lack of stretching and an over emphasis on pec development and lack of trap development.

Yeah its interesting that. Full body stretching/mobilty/foaming (except the lower back now ) should be a staple part of everyones routine. It would fix many issues. Pity its so boring and time consuming!

[SuffolkPunch]

lulz @ nosebleed being a good sign


I read a quote by Stuart McGill earlier that made me think of you. He said that vacuums don't correctly activate the TVO.



The article was more about preventing/fixing lower back pain but seems a germane point.

From here: http://www.precisionnutrition.com/core-and-back-pain

Interesting - if it is not providing enough of a challenge then it is certainly of interest to me. My physio was getting me to activate my core while lying down, just tensioning it. Also, she had me lifting one leg (or both) up and slowly pushing them away from me. This could be better.

I think the most significant thing is going to be not wearing a belt, front squats and deads are going to do me some good without the belt IMO.

[SuffolkPunch]

An important point in that article is that muscle endurance is more important that muscle strength... So becoming an ab wheel master won't necessarily mean your back is protected.

Doing the plank and isometric core activation for longish periods would seem to be the key thing. Come to think of it, my physio did mention that you shouldn't do it hard but should do it for a long time - she said around 30% of effort IIRC.

[matt297]

interesting points. I didn't see this mentioned in 'truth about six pack abs'!

Im going to have to introduce some endurance work. I like the look of the plank on a swiss ball while 'stirring the pot'.

[SuffolkPunch]

Weight: 87.4

First time doing rack pull:
Singles: 150, 160, 170, 180, (added the belt) 190
170kg:3,2
160kg:3

Arms jumpset:
Skull Crusher 8x4x46
EZ Bar Curl 8x4x46

[SuffolkPunch]

Weight: 87.9 -- always bloated after a BBQ

Behind Neck Push Press 3x3x72.5 7x3x70 (miss on 3rd set - whoops). At least 70 seems more routine now

Weighted Chins 4x8x10
Sprinter situps 3x12 -- aarg difficult

[dopamine72]

Rack pulls are awesome, even partial rack pulls are good to get your body used to heavy weight. I mostly just do singles too. When doing rack pulls I'll put the safety bars at about knee level or a little below, what about you? For partial rack pulls I'll put the bars a couple inches below my hands so I can load a huge amount of weight on, haha. I find partial racks make any weight much less intimidating.

[SuffolkPunch]

Rack pulls are awesome, even partial rack pulls are good to get your body used to heavy weight. I mostly just do singles too. When doing rack pulls I'll put the safety bars at about knee level or a little below, what about you? For partial rack pulls I'll put the bars a couple inches below my hands so I can load a huge amount of weight on, haha. I find partial racks make any weight much less intimidating.

Yeah, it was definately good. It really made me concentrate on setting my spine in the right position. I'll probably go for a deadlift PR sometime soon. At least I can say I have lifted over 400lbs now

My rack is a bit restrictive because the holes are a long way apart. Luckily the 3rd hole up puts the bar just below my kneecap - that's the one I used.

Maybe I could use the 2nd then the 1st holes in the rack to work up to a 400lb deadlift...

[SuffolkPunch]

Weight: 87

Box Squat 5x3x125, 5x3x122.5 -- not quite ready for 125kg all the way...

BB bench Press 57.5: 12,10,8,8
Band pullaparts w/ plain band (hi reps)

[TexAss]

Maybe I could use the 2nd then the 1st holes in the rack to work up to a 400lb deadlift...

http://www.tmuscle.com/free_online_a...in_6_weeks&cr=

[dopamine72]

http://www.tmuscle.com/free_online_a...in_6_weeks&cr=

Yep, Jamie is a huge advocate of this type of training, and also talks a lot about Paul Anderson and his training methods, that guy was a fuking beast! Some of the stuff he did I can't even fathom.

[SuffolkPunch]

Weight 87.1

Today I'm going to start cutting - reducing calories to 2500 for a month. Target is 85kg and hopefully around 11%.

I still want to try to bring my deadlift up though. I'm gonna tackle the problem from both ends - using triples and singles from the floor and using rack pulls.

I figure if I can hit 15 singles from the floor with 160kg, I should be able to hit my target max of 180kg.

For the rack pulls, I'm going to try 15 singles with 170kg on pin 3, then move down to pin 2 etc.


Todays workout:

DB OH press: 23kg: 10,9,8,7

Weighted chins: 10 x 3 x 26.75kg

sprinter situps: 12, 12, 10, 10 -- did I mention these were tough?

[SuffolkPunch]

Weight: 86.8

Deadlift 8x3x145 1:10 rest -- same as last time but with no belt and calorie defecit
BB bench Press 60: 12,8,8,6 -- meh

Aarg! I am sweaty and walked through a cloud of midges. Got to hit the shower before I go spare

[SuffolkPunch]

Weight: 87

Bear 4 x 5 x 46 - ugh! No way I could have done 5x5, I would have dropped the bar on my head

Cycling - 20 mins

[TexAss]

Gotta love complexes.

[SuffolkPunch]

So hot today. Got cramp in calves despite drinking like a fish

86.3

Front Squat 10x3x90 1min rests, no belt

Bodyweight Dips 12,10,9,8

[dopamine72]

Didn't know it got hot in the UK, haha. Yeah I live in northern Cali and it gets pretty hot here in the summer(triple digits a lot), but lately the weather has been really weird. It should be 10+ degrees hotter, but I guess that's good since I lift in my garage. You lift in a garage or something too, correct?

Your front squats are lookin good, how deep do you usually go on them? I find I can go a little deeper on them compared to my back squats.