I have taken two days off. I have cut the webbing of both thumbs, a cut on both index fingers which fucks pinching and grippers.
Today my primary movements were not testing well, but all of my contra specific work was.
Opened with two hand pinch. Frankies recommended modification is a game changer for me. I pulled 30 singles with 150 tonight, which is by far the most lifts I have ha on the europinch with that weight. Webbing cut on the last pull, but it is minor and will heal fast.
Grippers were completely out. Minor disappointment for me. I really wanted to work on my credit card sets, but it was a no go.
Moved to dumbbell bench press. Lately I have had a lot of press volume by working on flat and incline and testing the difference between pressing with the axle, barbell, dumbbells, and kettlebells. Tonight was a 3 minute improvement in density with the 75′s plus 10 more reps. Pretty nice PR.
Next was axle deadlifting. I have switched between max weight competition style pulls and repetition pulling. Today was +10 reps from last workout with same weight, in fewer sets.
I switched my rows from one arm to double rows supported on the incline bench. It tested dramatically better from my usual row stance.
Afterwards I did reverse curls and reverse wrist curls with my formulator. Added 5 lbs to my reverse curls and 10 reps to my wrist curls. Density PRs in both movements.
Next was hanging knee raises and roman chair sit ups. More reps in both movements.
Finally I did some KB front squats. I forgot how much these work the abs. +10 reps from last workout.
Total work done today was 53,000 lbs. Progress in many directions. I am eager to see what numbers I hit when my push press tests well again. I am so close to my goal of 500 reps in under 15 minutes.
This months total volume will be way under last month. This is of course perfectly fine. The objective is not to go over a million by forcing it. Quality work not quantity of work.
Also, since my last assessment in October, shoulders, chest, arms, neck all up. Waist is down.
You are either getting better or you are getting worse. Which one applies to you?
{ 14 comments }
adam
great shit per usual , that euro is a bitch man. it really fucks your webbing up pretty bad in certain areas. anyway around that or any way to toughen up your webbing, great work adam, man that 500 reps in the pus press is quite nasty man good shit
Mike
It really is key to stop before a bad cut starts. Once the webbing tears it takes weeks to heal. Axle deads are going strong.
Adam,
Is your push press not testing well at all – is it above baseline when you test? I ask because I’d like to know for my own workouts when I should stop doing movements for a while. I’ve been testing and making progress in certain movements for a pretty long time, and I test them daily. They all seem to keep testing well, pretty crazy.
I only do a drill if it exceeds baseline by a large degree. So it still tests better than base but not nearly as good as other things today
Adam, have you found that the degree of ROM improvement to indicate that a drill is “worth doing” has changed significantly over time of employing the protocol?
For me it has stayed fairly consistent, but for someone I am working with it seems to be shifting. Almost any drill that tests even MARGINALLY above baseline ends up being a satisfying PR (even density almost doubling or volume 150%), but very little seems to test any better than that, even with all the modifications of testing we can think of.
Does your experience with yourself and others correlate that perhaps this is just the range that his system currently reads and gives feedback within? Or is it more likely that if I found whatever drill I am missing there “should” be a larger increase? (His normal “good” tests are barely 1 inch on Toe Touch.)
Short answer : better the response the bigger the PR
Hi Adam. Just wanted to say thanks again. Biofeedback is really incredible. Since learning to listen to the test, I have set a PR in almost every, no,check that, in EVERY set I have done. Even my ‘warm ups’ end up being satisfying PR’s.
Further, I am doing almost entirely GS style timed sets, with occasional deadlifts thrown in, so I can attest to the protocol working for this type of training as well. Sometimes I do more reps, often I can add 10 minutes or more to a OALC. Density improves almost daily. Very cool stuff. Thanks for sharing. I have tried to share this myself with several of my friends who are seriously strength guys. One friend, though a very strong individual already, has been pretty much benching the same weight since I met him 4 years ago. They really don’t listen. Too Bad.
Mike I am happy to hear about your progress, when is your first competition?
Well… funny thing is I don’t actually plan to compete. It just seems to be the style of training that I most enjoy. Perhaps if the AKC has an event in NYC I will give it a go.
I believe there is a NYC contest annually. I think you would enjoy it
well it would be nice to get some feedback from more experienced lifters. i’ll check it out.
I need to get back to lifting, my bruise is almost gone… now its time to work on bringing back the rom & removing the pain.
Among other things I did a whopping 22 KB snatches with 24 kgs in 3:55. I can finally snatch again, even though my glutes don’t work perfectly. I get maxed out ROM when I test snatches.
Stop talking about your god damn glutes.