Online Coaching and Programs for Powerlifting and Fitness Home › Forums › Training Journals › John's Training Log

Tagged: ,

Viewing 7 reply threads
  • Author
    Posts
    • John Brotchie
      Participant
      July 11, 2020 at 9:58 am
      Post count: 5
      #19194

      Hello!

      My name is John and I’m here hoping to improve my technique in my compound lifts (deadlift, squat, bench, & OHP)

      Here are my 3 work sets for my first bench press since the lockdown. I started with 3×5 of 225 to see where I was at. Trying to use the techniques from the benching courses, tight lats, spread bar apart, chest to bar, leg drive, and everything else mentioned in the video series.

      First two sets went ok, bailed after 4 reps on the last set without a spotter.

      I will email the video password.

      Looking forward to fully utilizing the TPS Forum!

      Cheers,
      John

    • Murph
      Keymaster
      July 13, 2020 at 9:57 am
      Post count: 918
      #19198

      Hi John,

      Glad to have you here.

      Overall they look pretty good.
      You seem to be trying, as you said, to follow all the cues.
      I always suggest that you focus on one thing each session.

      As it seems that you are attempting to do everything.
      Pick one thing.
      I suggest patience.

      Take your time and set up right and tight, then maintain it through the whole set.
      Be patient, don’t rush.
      This may require using less weight for a while. It will pay off.

      What program are you following??

    • John Brotchie
      Participant
      July 13, 2020 at 11:35 am
      Post count: 5
      #19202

      Thanks Murphy I will try to be slower and focus on one thing at a time while keeping tight.

      I did a quick 3×5 that day to see where I was at after not lifting since March, but I usually run minimalist reverse pyramid program I’ve picked up from a few books. It generally takes about 45-60 minutes 3 times a week, which works for my goals of general strength/fitness while on a cut.

      Monday
      Deadlifts 2×5+
      OHP 3X8+

      Wednesday
      Bench 3×8+
      Rows 3×8+

      Friday
      Squats 3×8+
      Chin-ups 3×8+

      The goal is to complete the first set with listed number of reps, say 8 for squats, then decrease the weight by 5-10% for the following 2 sets, while increasing the reps each time. Squats might like look 100×8, 90×9, 80×10. Once I can achieve the goal reps of the first set, I will increase the weight the following week by 5-10 lbs. If I consistently fall too far below the goal reps of the first set, I decrease the weight.

      Before running this, most programs I used were 3×5 variations, like Starting Strength.

    • Murph
      Keymaster
      July 13, 2020 at 11:40 am
      Post count: 918
      #19203

      John,

      Any program works as long as you follow it and work hard.
      With that said, I suggest you give ours s shot for a few months and see how it works for you.

    • John Brotchie
      Participant
      July 15, 2020 at 11:55 am
      Post count: 5
      #19214

      Thanks Murph,

      I downloaded the PDFs last night and started watching the videos about the different training programs offered.

      This video is from a few days before with my deadlift and OHP. I was wondering if my hip position in the deadlift was ok, not too low. I was trying to find tension in my glutes and wedge my hips in while keeping my lats tight.

    • Murph
      Keymaster
      July 16, 2020 at 3:53 pm
      Post count: 918
      #19216

      2nd video is a better angle.
      Your hips look good, but that thing you do right before the pull is a bit excessive.
      The part where you pull the bar in and drop your butt and the plates float.

      I’d say don’t change it yet as it may clear itself up with heavier weight.

      About what % was this?

    • John Brotchie
      Participant
      July 17, 2020 at 1:50 pm
      Post count: 5
      #19223

      Thanks Murph,

      I assumed a 1 rep max at 405 after the layoff and put the first set at 65-70% (275lbs) so not to start too heavy. Second set was 10% decrease in weight from that, (255).

      The dropping of the hips while I pull against the bar is me trying to get my hips wedged to the bar while I create the lat tightness. I picked that up from a Chris Duffin video: https://youtu.be/oiDczs9j75E?t=449 (I’m still kicking myself from missing his visit to TPS a few years ago)

      Am I losing tension/power that way? I don’t doubt I could be misunderstanding something and am implementing it incorrectly.

      Thanks,
      John

    • Murph
      Keymaster
      July 20, 2020 at 9:10 am
      Post count: 918
      #19227

      I know why you are doing it, it’s just a little pronounced.
      Seeing it at a near max set will tell me what I need to know. Deadlift look pretty good.

      You aren’t doing anything wrong EXCEPT guessing at maxes and inmo-training too aggressively right out of the gate after a layoff.

      I’d suggest a break in period to avoid injury.

  • Author
    Posts
Viewing 7 reply threads
  • You must be logged in to reply to this topic.