Singles??

[Cooper72]

06/04/2014

BENCH
45x2, 2 sets
95x2
135x2
155x2
185x2
205x2
225x1
235x1
245x1
255x1, 2 sets

BB ROWS
135x3
185x3
225x3, 6 sets

[Cooper72]

06/06/2014

DEADS
135x1, 4 sets
225x1, 4 sets
315x1, 4 sets
365x1, 4 sets
385x1, 4 sets
405x1, 4 sets
425x1, 3 sets All ugly
405x1, 2 sets
315x1, 5 sets

SUMOS
225x1
265x1
315x1, 3 sets

Pulled with the Nike Romoleos today. I think it's about a .75" heel. Felt like more.

[Cooper72]

06/07/2014

SQUATS
45x2
135x2
185x2
225x2
265x1, 2 sets
315x1, 2 sets
325x1, 2 sets
335x1, 2 sets (vid of last single)

http://youtu.be/z6h_N-FoRkY


Didn't realize that hip thing was so pronounced. Not sure if that needs fixing.

BENCH
45x2
135x2
185x2
225x1
235x1
245x1, 2 sets
255x1

DEADS
135x1, 2 sets
225x1, 2 sets
315x1, 2 sets
365x1, 2 sets
405x1, 2 sets
425x1 (vid)
315x1, 3 sets

http://youtu.be/HEZ-DD8ZhyA


Second day pulling in oly shoes. Still working on getting that leg dip in while keeping a semi-straight back.

[Cooper72]

06/09/2014

SQUATS
45x2
135x2
185x2
225x1
245x1
275x1
295x1
315x1
335x1

BENCH
45x2
135x2
185x2
225x2
245x1
255x1

DEADS
135x1, 4 sets
225x1, 6 sets
315x1, 6 sets
365x1, 4 sets
405x1
425x1 (vid)

http://youtu.be/VDW01bx_B4M


Pulled in my flats today. 425 felt much slower than it looked on video. My hips seem high and this might be causing the rounded back. Will address this next session.

[Jtbny]

Didn't notice that much of a rounded back honestly and that pull didn't look fast...it was fast!

Also squat..bench and deads in the same session?? Mock meet?

[Cooper72]

^Hey John. No mock meet. I am prepping for one in August though. Looking back through my journals, I seemed to respond well when I did the big three on the same day. Only really going up to one heavy single though. This lets me do it again two or three days in a row, schedule permitting.

[Cooper72]

06/11/2014

SQUATS
45x2, 2 sets
135x2
185x2
225x1
245x1
275x1
295x1
315x1
335x1

BENCH
45x2
135x2
185x1
205x1
225x1
245x1
255x1

Bench is finally feeling better.

DEADS
135x1, 2 sets
225x1, 2 sets
315x1, 4 sets
365x1
405x1
425x1, 2 sets

I noticed in my last two deadlift vids that when I dropped down, my shins pushed the bar forward a bit. Tried setting up further away than I have been. Seemed to work ok. I didn't feel like I lost form.

[Cooper72]

06/12/2014

SQUATS
45x2
135x2
185x2
225x1
245x1
275x1
295x1
315x1
335x1
345x1

Things were a bit wobbly at the bottom. Felt like I was fighting myself for proper positioning.

BENCH
45x2
135x2
185x2
205x1
225x1
245x1
255x1

DEADS
135x1, 2 sets
225x1, 2 sets
315x1, 5 sets

Ran out of time. Had to call it.

[Jtbny]

Glad the bench is feeling better. Missed the squat vid above somehow. First thing I noticed was the Nike Roms as I have the same pair Second was how well you use the stretch in the hole to bounce back up. 335 looked super fast Coop!

[Cooper72]

I kind of flip flop between the Romoleos and my Metal squat shoes. Still can't decide which I prefer. No denying that those Nike's are solid though.

[Cooper72]

06/14/2014

06/14/2014

SQUATS
45x2
135x2
185x2
225x2
245x1
275x1
295x1
315x1
335x1
345x1

BENCH
45x2
135x2
185x1
225x1
245x1
255x1

DEADS
135x1, 2 sets
225x1, 2 sets
315x1, 2 sets
365x1
405x1, 2 sets
425x1, 2 sets

[Cooper72]

06/16/2014

SQUATS
45x2
135x2
185x2
225x1
245x1
275x1
295x1
315x1
335x1
345x1

Squats were a bit off today.

BENCH
45x2
135x2
185x1
205x2
225x1
245x1
255x1

This was the easiest 255 has ever felt. Hope I can replicate whatever I did today.

DEADS
135x1, 2 sets
225x1, 4 sets
315x1, 4 sets
365x1, 2 sets
405x1
425x1

Gaining more confidence with this weight finally.

[Cooper72]

06/17/2014

SQUATS
45x2
135x2
185x2
225x2
245x2
275x1
295x1
315x1
335x1
345x1-Better today

BENCH
45x2
135x2
185x2
205x1
225x1
245x1
255x1-Good

DEADS
135x1, 2 sets
225x1, 2 sets
315x1, 2 sets
365x1
405x1
425x1-Good

Everything was clicking today. I'll probably bump up the bench and deads next session.

[kaleida]

Do you have any words of wisdom or tips for someone who's training mostly singles with high frequency? Your training looks similar to what I ended up trying recently, except you've been doing it a lot longer!

[Cooper72]

Do you have any words of wisdom or tips for someone who's training mostly singles with high frequency? Your training looks similar to what I ended up trying recently, except you've been doing it a lot longer!

Well, I only do singles with squats, bench, and deads, and I try to stay within 90-95% of my true max. By playing in this range with relatively high frequency, I gain confidence handling the heavier weights and more importantly, I don't feel like I have to psych myself out to make the lift. That, to me, is more exhausting than the physical aspect.

If you are currently training singles, then I'm sure you're already familiar with the benefits. As far as tips, I prefer not to train to failure. Some days are harder than others, to be sure, but I try to never to miss a gym lift. A little form slippage is normal at the higher percentages, but listen to your body. It'll usually tell you when something is off. Don't be shy about dropping the weight to figure things out.

Anyway, I'm not sure I told you anything you didn't already know. I am glad to see a fellow Singles trainer though. Not too many out there. Thanks for stopping by!

[kaleida]

Well, I only do singles with squats, bench, and deads, and I try to stay within 90-95% of my true max. By playing in this range with relatively high frequency, I gain confidence handling the heavier weights and more importantly, I don't feel like I have to psych myself out to make the lift. That, to me, is more exhausting than the physical aspect.

If you are currently training singles, then I'm sure you're already familiar with the benefits. As far as tips, I prefer not to train to failure. Some days are harder than others, to be sure, but I try to never to miss a gym lift. A little form slippage is normal at the higher percentages, but listen to your body. It'll usually tell you when something is off. Don't be shy about dropping the weight to figure things out.

Anyway, I'm not sure I told you anything you didn't already know. I am glad to see a fellow Singles trainer though. Not too many out there. Thanks for stopping by!

Thank for the tips! Yeah there are not too many of us. texas method was a big flop for me so I tried daily heavy singles for squat... after 1 month of that I liked it so much that frequent heavy singles just started "eating" the rest of my programming. So now it's been about 3 months total and I'm doing squat and bench press singles daily, and deadlift singles every other day. Every time I bumped up the frequency for another lift, I had some fatigue to get past...but after that was gone it was just a lot less tiring with faster progress than what I was doing before. Now I'm in cruise control mode I definitely know what you are talking about with the confidence and no longer needing to psych up, and feeling less tired because I'm not psyching up. It's my favorite thing I've tried so far!

[Cooper72]

06/19/2014

SQUATS
45x2
135x2
185x2
225x2
275x1
295x1
315x1
335x1
345x1

BENCH
45x2
135x2
185x2
205x1
225x1
245x1
255x1
260x1-Not too bad

DEADS
135x1, 2 sets
225x1, 2 sets
315x1, 2 sets
365x1
405x1
425x1

[Korr]

Damn man, you are turning your training sessions into mini meets.

Also, that's a crap load of heavy deads on back to back sessions. That's just crazy. Seriously.

[Cooper72]

Hey Korr. Just priming myself for a meet in August. As long as I keep it to one heavy single, I can recover enough to pull 2 or 3 days in a row. For whatever reason, I seem to respond better to a higher frequency schedule. Tricky part for me is dialing in the volume.

[Cooper72]

06/20/2014

SQUATS
45x2
135x2
185x2
225x2
245x2
275x1
295x1
315x1
335x1
345x1-Not bad

BENCH
45x2
135x2
185x2
205x1
225x1
245x1
255x1
260x1-Tough

DEADS
135x1, 2 sets
225x1, 2 sets
315x1, 2 sets
365x1
405x1
425x1-Not bad

[Jtbny]

06/20/2014

SQUATS
45x2
135x2
185x2
225x2
245x2
275x1
295x1
315x1
335x1
345x1-Not bad

BENCH
45x2
135x2
185x2
205x1
225x1
245x1
255x1
260x1-Tough

DEADS
135x1, 2 sets
225x1, 2 sets
315x1, 2 sets
365x1
405x1
425x1-Not bad

So tonight you had a 1030 total. What's the goal for August?

[Cooper72]

Hey John. I'd like to hit 1150 in August. That would be about a 30lb total pr. It'd probably be easier if I can get closer to 220. Having a tough time getting enough those calories in.

[Cooper72]

06/22/2014

Weigh-in: 208lbs

SQUATS
45x4
135x3
185x2
225x2
245x2
275x1
295x1
315x1, 2 sets
335x1
345x1-Lost my form making the lift tougher than it needed to be.

BENCH
45x2
135x2
185x2
225x1
245x1
255x1
260x1-Pretty easy

DEADS
135x1, 2 sets
225x1, 2 sets
315x1, 2 sets
335x1
365x1
405x1
425x1-Easy

[Cooper72]

6/23/2014

SQUATS
45x2
135x2
185x2
225x2
275x1
295x1
315x1-Switched to flat shoes
335x1-Much better
345x1-Easy

BENCH
45x2
135x2
185x2
205x1
225x1
245x1
255x1
260x1-Hard

DEADS
135x1, 2 sets
225x1, 2 sets
315x1, 2 sets
365x1
405x1
430x1-Not easy. The extra 5 lbs played with my head.

Kind of weird that those $180 squat shoes only really feel good when I bench.

[kaleida]

nice squats, bummer about the shoes though! I have the same experience, feels better pushing from a flat surface.

[Jtbny]

I'm the same way Cooper. I have the Nike Roms 2 and the Adidas weight lifting shoes (flat) and the flats feel much better than the Nike.

It's like Groundhog Day with your training....every days a meet day

[Korr]

Hey Korr. Just priming myself for a meet in August. As long as I keep it to one heavy single, I can recover enough to pull 2 or 3 days in a row. For whatever reason, I seem to respond better to a higher frequency schedule. Tricky part for me is dialing in the volume.

Which meet is that?

[Cooper72]

nice squats, bummer about the shoes though! I have the same experience, feels better pushing from a flat surface.

With the Romoleos II, if my form isn't 100%, I feel the weight over my toes. It's uncomfortable and I'm sure not too good for the joints. The flats are much more forgiving and keeps the weight midfoot to heel. What I do like about the Nikes is the solid base they provide. Almost like a suction cup. I wonder if it'd be possible to have the sole filed flat while keeping the stability?

[Cooper72]

I'm the same way Cooper. I have the Nike Roms 2 and the Adidas weight lifting shoes (flat) and the flats feel much better than the Nike.

It's like Groundhog Day with your training....every days a meet day

As long as I keep it to one heavy single for each movement, the day doesn't run too long. Because I don't do triples, this is kind of how I decide my openers. I pick a weight I've done almost daily for a week or two and go from there.

[kaleida]

With the Romoleos II, if my form isn't 100%, I feel the weight over my toes. It's uncomfortable and I'm sure not too good for the joints. The flats are much more forgiving and keeps the weight midfoot to heel. What I do like about the Nikes is the solid base they provide. Almost like a suction cup. I wonder if it'd be possible to have the sole filed flat while keeping the stability?

I've never heard of filing the sole down...if you try it I'd be curious to know if it works.
I get the same thing with weight going too far forward in heels, it's like the bar wants to go perpendicular to the surface I'm pushing from. My gym has a slightly slanted floor in the squat rack which sucks, I get to deal with the same problem even though my soles are flat