I haven’t written much about my own training lately because there isn’t much to write. I finished the program I had written for myself about a month or so ago and decided to follow the Weider Instinctive Training Principle.
I may have misinterpreted this as I just went I the gym and did whatever I felt like that day for the last month. Not sure if that is what Joe had in mind.
OK, so I did do a few things that I planned.
I did the Farmers for a few weeks and then when my hip was acting up I laid off.
I stopped all squatting movements, again.
I did some very aggressive mobility/flexibility and stretching for my hip.
I stopped all bench pressing on the bench, again.
Beyond that, I did whatever I felt like that day.
The month layoff from Squats and Benches along with the hip work seems to have paid off. I am walking, moving and feeling better the past two weeks.
Last week I decided to try and bench but didn’t want to jack up my hip again so I did the Hip Bridge Bench Press.
Yeah I know, you don’t know what that is because I just made the name up.
We have most of our lifters do a drill as part of the warmup on bench day and I am sure you have seen others do it, we are not the originators here.
Basically you go through your set up for the bench but you keep your feet on the bench and really drive your hips up hard to meet the bar and drive your traps into the bench. We do this with the empty bar as a DRILL.
It teaches you to drive into the bench using your legs and also to meet the bar with your belly.
I decided to do it as an exercise.
The only way to know if something has value is to try it right?
It seemed like a stupid idea but I actually liked it.
It was a little shaky and a little weird looking but it did not hurt my hip. I think this may have some value beyond being a warmup drill. If you do it correctly, you are driving your lower body as hard as you can, you are pushing your belly up to meet the bar and you are driving the hips as hard as you can off the chest.
This is all a lot easier to do with your feet on the bench that on the floor and it seems to make all of these things “click” in lifters that are new or struggling. I think it will make it click even more with some weight on the bar.
The only thing that I feel people could view as less than awesome is the fact that the stroke is VERY short on this exercise and you can go pretty heavy. It’s almost like a decline press as far as the stroke distance goes.
Before you dismiss this as crap, give it a shot. Treat it like a teaching drill to get you to drive the toes through the shoes, to drive the belly up to meet the bar and to drive the hips all the way through the press until lockout. Start with an empty bar in your warmup and if that goes good, add a plate and see how it goes.
I’m willing to bet your hip drive and lockout will improve, and your stroke will shorten.
Anyway:
Last week I worked up to 275 for 5’s.
I figured this week I’d work up to 315 for 3’s.
That all changed when Russ came in. He’s been torturing me to get I the shirt. I normally pay him no mind whatsoever.
Today, I said why not?
After all, I am following the Weider Instinctive Training Principle.
I did my patented Hip Bridge Bench Presses until I felt good and warmed up and then put on my grossly over-sized Metal Jack Bench shirt (size 62). I was a little bigger, or fatter, last time I used it. A side note: this has been in my locker for about a year without being touched or cleaned and it smelled like a herd of old Billy Goats.
Or Dave Kirschen’s beard.
I decided on a 3 Board for the day.
Wow.
I forgot how hard geared lifting was!
I hit a few doubles at 315 and was sweating profusely like Steve P writing a rent check.
Hot mess after 315x2
But!
The weight moved well, it was easy to hit the 3 Board, my butt stayed DOWN and my hip was fine after the session.
Overall, I deem today a success.
Sure 315 to a 3 board is not worth writing about as far as big benches go, but it is a small step forward in progress. I was pretty happy with it and will most likely take 365 next week to a 3 Board.
Or not.
Remember, Weider Instinctive Training Principle!
Eventually I’ll get myself on a program but I am going to do this for a while. I like it and there is no stress. Training is almost enjoyable again. I am not training for a meet, I am not training for anything other than the fact that I love it. It’s better when it doesn’t cripple you.
Arnold Update:
I’ll be at the Arnold next week. TPS has a bunch of people competing in Powerlifting and Strongman.
Jane Stabile, the World’s Strongest Granny will be at the XPC lifting in the 148’s swaddled in the best gear on the planet, Metal.
She uses a Jack Shirt, a Sumo Jack Deadlift suit, Jack briefs and an Ace Squat suit with Metal All Black wraps.
Her best total to date is 955 at 62 years old. This time we are looking for about a 10 pound meet PR.
We are treating the squat very conservative and will make up the difference on the bench and pull.
If she hits her 3rd squat (which should be easy at 375), her 2nd bench and 2nd deadlift, Jane will be at 955.
All we need is 5 pounds over her 2nd attempts on the bench and pull for a 20 pound meet PR.
Once she does that, I’ll meet Spud and Dale and eat some food, drink some beers and see what the night brings.
Stop by the Spud Inc. booth Saturday morning, I’ll be there before I have to fly home.
Ask me a question-Be sure and Type to Murph in the header
Find me on Google-search for Total Performance Sports Malden, Mass. The Best Gym in Boston, Facebook too.
Oh, yeah, follow us on Instagram too. TPSMalden
#bostonsstrongest
Vincere vel mori
