Reload 10.05 and 10.06.19

This weekend will involve a specially bar squat, SS Yoke bar, and some variation of the bench to work my lockout. My training cycle consists of heavy work one weekend followed by 2 weekends of lower intensity work with accessory work done during the week. This split has been allowing my body, particularly my nervous system, to recover from the heavier training sessions without interfering with my strength gain goals. The real test will be on meet day but so far so good.....

 

Saturday

box squats with SS Yoke bar - box 1/2 inch above parallel - raw

worked up to 600 for a single

600 for 2 reps

600 for 3 reps

600 for 4 reps

 

deadlifts - sumo - raw

singles were done with 445 and worked up to 12 chains

 

GHR

3 sets of 10 reps

 

Sunday

barbell block floor press - box height that plates were starting from was adjusted up as weight increased.

top set was 495 for 3 reps

 

 


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If curling in the squat rack is a sin, then what is pressing on the deadlift platform? Instagramless Ted Toalston/resident S5 Compound Honey Badger does what he wants where he wants, and yesterday’s bench session got creative with this dead floorpress setup. Ted took inspiration from using the DC Blocks for deadlift block pulls and made them the foundation for this variation on the floor press. The resulting movement is a challenging one that is difficult on a variety of levels. The “dead stop” nature of the dead press movement makes pressing harder when you lose the eccentric (downward) portion of the typical bench press. Without the eccentric, benefit from stretch reflex is lost and the taxation on the pec is significant.⁣ ⁣ Combine this with the tricep-heavy nature of the floor press setup and you’ve got a movement that challenges the body in several ways—all without the added drive of leg involvement that is another major component of the floor press. Using the stackable DC Blocks allows Ted to customize where the starting height of the press is.⁣ ⁣ This is a variation that can be pretty hard on one’s pecs, so approach it with smart loading. It’s a great way to get good work in on press day without the normal stabilization and drive from leg involvement but increases pec involvement compared to the performance of the standard floor press.⁣ ⁣ Find Instagramless Ted’s training log on elitefts.com and follow along as he ramps things up for his upcoming December meet. ⁣

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dumbbell rows

worked up to 170's for 2 sets of 5 reps

 

h-raises

30's for 4 sets of 8 reps

box-squat-box-home

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