DMurph’s Training Log

[Dan Murphy]

#14255

I’ll be running the TPS intermediate program leading into USAPL Northest Regionals on July 28th.

Got started out this morning with block 6A. I’m fighting off a cold, spent the whole day yesterday shoveling, and had about a dozen heart attacks watching the pats in the afc championship last night so it didn’t make for a good start.

GHR/Push ups/FG Pull-ups x 25
Pause Squat + 2 Chains – 315 x 4 x 5
Dimmel Deads/leg curls/band abs x 2 x 20/35/20

Barley made it through squats. Really beat up from this cold. Didn’t want to push. Hopefully I’m able to pull on Friday.

Rough start.

[Murph]

#14260

Dan,

Overall. squats look pretty good.

The only thing I want to address today is bracing.

From this angle it looks like you are losing your brace and going into extension in the lower back.

Watch the bracing video and look for a new squat course coming this week or next where we address this exact issue.

[Dan Murphy]

#14275

Thanks murph. I’ll check out the bracing video

[Matt]

#14274

Those squats are looking good all things considered.
Were you able to work off a previous training max or did you just stick to the RPE cause you were feeling run down?

[Dan Murphy]

#14276

I was just going with the RPE. I was real conservative with these considering it’s my first week. Do you guys usually stick to the RPE or go based off of the percentage?

[Matt]

#14277

Luckily Murph wrote an article about it already.

To sum it up, we use the combo to regulate volume (sticking with the percentage) and regulate life stress and overall state (RPE).
So I’d say you made the right call by keeping the weight lighter than the percentage given the circumstacnes.

[Dan Murphy]

#14278

Ahh thanks I hadn’t read that.

[Dan Murphy]

#14373

Block 6A – Week 1 – Day 4

Feeling a bit better. This was the heaviest I’ve gone on pulls since my last meet in early December so not bad. They felt harder then they looked. After pulls kept everything kind of light. Ever since I’ve been sick I can’t seem to kick this low back fatigue.

GHR/push-ups/FG rows x 25/25/25
2” block pulls + mini band – 405 x 5 x 4
SSB front squat – 245 x 4 x 3 (kept rest periods short)
Back attack (kind of) – average band x 8/average band + 25 Lb DB x 8/average band + mini band + 25 lb DB x 8
Lunges/GHR/planks x 12/25/30 seconds x 2

[Murph]

#14378

Dan,
Your technique on the Deadlift is pretty solid.
We all can improve, so here is what I think you can work on:
Deadlift
-Wedge into he bar more-let me know if you don’t understand
-use more legs/leg speed, especially as the bar passes your knee
-hold every rep LOCKED as if awaiting a down command, some reps were short on the lockout, holding makes you stronger, and trains you to finish right
SSB Front Squat
Looks really good, BUT, I would like to see more depth.
Try bringing your stance in a little and lower the weight, and go balls deep.

Back Attack

Fucking love it.
Tried to share on IG but you private, we will need to shoot a video on your setup and give you credit.
Genius

[Dan Murphy]

#14380

Thanks! I don’t think it’s private you should able to share

For the deads I noticed the same thing with the quick/soft lockout. I’ll keep these points in mind next week.

Thanks

[Dan Murphy]

#14394

Block 6A Week 2 Day 2

My lower back cant seem to recover from anything right now. I’m guessing it’s from being sick. Got to my working set of squats and just couldnt seem to brace at all. Cut it at 3 reps because I just felt like I was going to make things worse. Think I’ll really deload this week and try to pick back up next week.

[Dan Murphy]

#14396

Should probably note that this doesn’t feel like normal soreness/fatigue that a should just push through. It feels like I’m gonna get injured if I keep going.

[Murph]

#14397

Squats in the video look pretty good.

Are you doing the RPR as part of your warm up?
IT will help with recovery and more.

The soreness could be from being sick, or from a lack of accumulation leading into this block.
Try adding the RPR in daily and spend some time on it.
Let me know if it helps.

[Dan Murphy]

#14406

I attended the RPR seminar in Worcester last year and was using it daily for a while but kind of fell off. I’ll make it a point to get back into it.

[Matt]

#14413

Dan, RPR will help substantially. Keep in mind all the factors here. You’ve been sick. You’re transitioning into the middle of a pretty tough program as well. I’m not sure how much work you were doing before but keep that in mind, it might be a good idea to over prioritize the RPE over the % initially until things are feeling a little smoother.
You know you better than us, and if you need to deload until things relax a bit I fully endorse that.

[Dan Murphy]

#14419

Yea I think I’ll finish out the week/block sticking to the rpe (even if its substantially less then the %) just to get adjusted to the volume. Then ramp back up towards the % in the next block.

[Dan Murphy]

#14507

Block 6A Week 3 Day 1

Finally starting to feel normal again. Didnt feel like my lower back was gonna give out during squats

RPR
McGill big 3
GHR/pushups/FG pull ups x 1 x 30
Squat + pause half way up – 425 x 5 x 3
Trap bar farmers – 232 x 4 x 100 ft
Trap bar squats (no leg press) – 232/252/282 × 10
Dimmel sumo/leg curls – 135/mini band x 2 x 20/45

[Murph]

#14509

Squats look pretty good.

From the angle it looks like you are in a little bit of extension.
I’d suggest working on keeping the bottom rib down a little more in order to keep that back locked in place.

I also would love to see what you call Trap Bar squats.

Got a video?

[Dan Murphy]

#14514

I think I might be driving the chest up too much putting me into a really extended position. I’ll try and focus on locking the ribs down more

The trap bar squats were pretty much what this guy is doing

I used the low handles and my arms are so damn short that I get a pretty good range of motion without hitting the ground. Blew up my quads

[Murph]

#14516

Interesting variation,
Looks like a deadlift to me though.
If it works, it works though.

[Dan Murphy]

#14521

Yea looking at that video again there’s a lot more hinge then what I was doing. I tried to stay straight up and down. More forward knee travel. Almost like squatting holding 2 dumbbells at your side. I already had the trap bar loaded up and figured I try it out. Actually felt pretty good

[Murph]

#14533

Get Strong Video Log Volume 5: Powerlifting Training Maxes

[Dan Murphy]

#14541

Good stuff. Thanks guys. Sometimes the answer is obvious but you need someone else to point it out

[Dan Murphy]

#14564

2/8/19 – Block 6A Week 3 Day 4

RPR
McGill 3
GHR x 30
Pushups x 30
FG rows x 30
Deads + Mini Band – 415 x 3 x 4 (+1 set at 405)
Front squat – 185 x 6 x 5
Back attack – light band x 4 x 12
Db lunge/GHR x 2 x 12/15

2/10/19

Threw a bench shirt on for the first time ever. Took 505 x 3 to a 2 board. That was fun

2/11/19 – Block 6A – Week 4 Day 1

RPR
McGill big 3
Back text x 25
Pushups x 25
Face pulls x 25
Squat + pause 1/2 way – 435 x 3 x 3
Trap bar farmers – 252 x 100 ft x 3
Trap bar deads – 282 x 3 x 10
Dimmel deads/band leg curls/GHR sit ups – 185/mini band/BW x 2 x 20/45/12

[Matt]

#14574

Overall things look like they are moving well.
Next Squat day you upload can you record one set from the side? I want to see exactly what your back is doing as the squat starts. It might be helpful to think about letting your chest drop as your hips go back initially to help fight that extension even though letting your chest drop is a dumb cue.
Two minor things, on the MacGyver back attacks can you either hold the band in your hands like a Banded Goodmorning, or move it lower on your traps just so it isn’t putting all that pressure on your neck.
On the Farmers, just because your back has been bothering you, I’d recommend setting down the bar you spin pick it and walk instead of turning with the weight. A lot more chances of a fuck up on a spin move like that.

Welcome to the gear club. What shirt did you wear?

[Dan Murphy]

#14578

No joke I was thinking “chest down” during these sets and I’m still in extension. To many years of chest up and arch cues I think lol. I’ll try dropping the chest earlier in the decent and grab a video from the side.

I threw on a training partners SDP. Ill probably pick one up for myself. I’d like to do some bench only soon.

[Murph]

#14615

A great cue for what Matt advised is to pull your bottom rib down.

[Dan Murphy]

#14893

Block 6B Week 1

Day 1
McGill 3
Back ext x 25
Pushups x 25
Facepulls x 25
Box Squat + Light Band – 500 x 2 x 2 (overshot the rpe on the second set so cut it there)
SSB good morning + 1 Chain – 275 x 3 x 3
Trap Bar Deads – top set of 410 x 8

https://www.instagram.com/p/BuBqx80AS_6/?utm_source=ig_share_sheet&igshid=2zcb2hi09bn3

Day 3
McGill 3
Back ext x 25
Pushups x 25
Facepulls x 25
2 ” Block Pulls – 525 x 4 x 1 (these felt harder then I hoped they would)
Paused Front Squat – 225 x 3 x 3
Back Ext x 3 x 15
Step up/hip pop/plank x 2 x 10/30/30 sec

[Murph]

#14913

Squats look good, but,m there is always a but, there is a little more extension in your lumbar than I’d like to see.
Try and drive your upper back into the bar more as opposed to arching the lower.

Pulls look pretty good.
The 2″ spot is the WORST for most people to pull from.
With that in mind, I have nothing to correct on the form.
Wait.
Make your arms longer at the start.
Other than that, really good job.

[Matt]

#15032

Off the box, see (and I’m sure you felt) how your ass shot up and maybe even back before it started coming forward.
The box will punish you if you get loose on it or are loose on the way down.
Even if you feel like you might have extended too much down, push into that belt and flex as you go to stand up. The ascent should start with your hips moving forward.
And yes 2″ blocks are a little rough, takes away that initial let drive that makes or breaks some people’s pulls.

[Dan Murphy]

#15107

definitely got lose on the box. I was feeling those bands

[Dan Murphy]

#15108

Block 6B Week 2

Day 1
GHR x 25
Pushups x 25
FG Pullups x 25
box Squat + light band (used the buffalo bar to give my elbows a break) – 502 x 1, 522 x 1, 542 x 1
SSB GM + 1 Chain – 305 x 3 x 2
Trap Ba Deads – 370 x 3 x 8

Day 3
GHR
Pushups
FG Pullups
2″ block pull – up to 495 x 1 – RPE 9.5(These felt awful)
Paused Front squat – 275 x 3 x 2
Back Ext – 3 x 12
Step Ups/Hip Pop/Plank x 2 x 10/30/30 sec

deadlifts have always been a hard lift for me. Even if I am the slightest bit fatigued it can make pulling 80% feel like a RPE 10. I’ve come to learn that pulling heavy 2 weeks in a row beats me up pretty bad and the second week is always tough.

[Matt]

#15111

For what ends up being a max, that Squat was decent on position and speed. Yes it could’ve been tighter, but unfortunately it can always be tighter or faster or heavier. On the good mornings try to keep the work in your posterior chain all the way to the top. Your good at the bottom (maybe even too good as your knees might be behind your feet a little), but as you get half way your knees begin to push over you foot a little, locking it out with the quads more.
And yes, pulling heavy two weeks in a row is a bitch, but just let the RPE be a guideline. You might find as you go through the program that some variations are way harder than the others and the percentages might be too agressive or too light. That’s why we give you a little play with the numbers.

[Dan Murphy]

#15191

Block 6B Week 3

Finally was able to string together a good week of training.

Day 1
GHR x 35
Pushups x 35
Fg pullups x 35
Cambered bar squat – 425 x 5 x 4
Koklyaev deads – 315 x 3 x 6
Split squat/band pull through/the sit up – 25s/light band/BW x 3 x 10/20/8

Day 3
Ghr
Pushups
Fg pullups
Deadlift + deadlift below knee – 435 x 5 x 2
Zercher squat – 200 x 3 x 6
Single leg DL – 25 x 3 x 10
Band gm/band belt squat walk/ab Wheel x 3 x 30/2 min/10

[Murph]

#15192

Squats look pretty good.
One thing, when you unrack it, hold it a little longer and let it settle into you.

Dl+DL Below Knee-technique looks good, but this is a postilion exercise.
When you lower to below knee, pause and make sure that your body is where it needs to be.
Get it?

[Dan Murphy]

#15196

Got it. Thanks murph

[Dan Murphy]

#15277

Block 6B Week 4

This week was brutal

Day 1
Ghr/pushups/fg pull up x 40 each
Cambered Bar Squat – 425 x 5 x 4
Koklyaev deads – 315 x 3 x 8
Split squat x 3 x 10

Day 2
Ghr/pushups/fg pullup x 40 each
Deadlift + deadlift below knee- 425 x 5 x 3
Zercher squat – 225 x 3 x 8
Banded GM/belt squat march/ab Wheel x 2 x 30/2 min/10

[Murph]

#15283

D,

I like to nit pick form with clients because they usually feel like they need some kind of correction.
In this case I really don’t have any nit picking.
Squats and deads look pretty fucking good.

I will say that I’d like you to continue working on keeping the bottom rib down a little more, but that is REALLY nit picking.

Keep up the good work.

It is showing.

[Matt]

#15287

Dan, just curious, did you notice the cambered bar being significantly hard than a straight bar for you personally?

[Dan Murphy]

#15289

I’d say it’s harder then a straight bar for me for sure. It feels pretty good until the weights get heavy. the bar swings forward a bit more and my hips shoot up

[Matt]

#15291

Yeah, interesting. Rack-able Cambered Bars put a lot of the load through the trunk so they punish you a little more if you get loose through the abs. It doesn’t look like it fucked you up any more than it does any one else.
This might be a sign that your bracing is getting much better in the squat.

[Dan Murphy]

#15405

Block 7A Week 1

This was a solid week of training.

Day 1
Squats – 455 x 3 x 5
4″ Conventional Block Pull – 405 x 3 x 5
GHR + pause – 4 x 10
KB Swing

Day 3
Deadlift – 435 x 3 x 5
SSB GM – 245 x 3 x 5
Back Ext x 4 x 15
Turkish Get up x 3 x 1

[Matt]

#15406

Squats look very nice, especially the first rep (the only one that matters).
As you went on with the set you got looser, this is normal as doing a heavy rep set like that tends to have that effect.
Saw something similar with the Sumo pulls. As the set went on the bar got a little more forward on each rep. Focus on that lat tension to keep that bar right on your shins all the way up.
Besides me being nitpicky that looked like a very solid week of training.

[Dan Murphy]

#15562

Block 7A – Week 2

Day 1
Pause squat – 480 x 3 (5 count)
Holy shit that was hard. Feels like your down there for ever. Started with the 5 count because I knew it would be tough. The first 2 reps were ok. The third was a trainwreck. But I’m just glad I got it up.

Pause squat – 480 x 3 (3 count)
Pause squat – 480 x 3 (1 count)
My best pause squat previously was 485 x 3. So definitely happy with these sets.

2″conventional block pull – 455 x 3 x 5
Ghr + pause 1/2 way – 5 x 10

Day 3
Sumo deadlift – 495 x 3 x 2
These felt pretty solid

Ssb GM – 245 + 120 chain x 3 x 5
Back ext – 4 x 20 (2 sets with 25 lb)
Turkish get up x 3 x 1

Great week of training overall

[Murph]

#15564

Saw these on the Instagrams. Looks pretty good!

You are dumping a little on the squats but that is why we use pauses, to induce a fault.
These give you feedback to use your back more.

Let me know if you don’t understand what I mean.

[Dan Murphy]

#15914

Been a couple weeks but still plugging along.

Block 7A week 3 – overall this was a great block. Day 1 hit 530 x 3 x 2. These felt great. Day 2 worked up to 545 x 1 on deads. I definitely rushed this rep lost my position. Need to focus on wedging into the bar more and being patient off the floor.

Block 7A Week 4 – I was pretty banged up from the previous week. Took it pretty easy/light this week but got the work in.

Block 7B – Week 1

This was a good week of training. Lots of volume. Kicked my ass.

Day 1
11 ” box squat – 410 x 4 x 5
SSB GM – 205 + 3 chain x 3 x 8
The video makes it seem like the box isnt that low but it was. That’s an elite box set to the lowest setting. I think I’m still sore from these

Day 3
Deadlift + deadlift below knee – 455 x 4 x 3
Pin squats – 365 x 3 x 5
Deadlifts felt great. I was really focused on bracing/wedging under the bar. The bar was floating before I actively started pulling even with 455. Need to continue to focus on this

[Murph]

#15918

Dan,
Glad to see you back!

Block 7A week 3 – overall this was a great block. Day 1 hit 530 x 3 x 2-these look good!
You could be a little more patient at the end of the set. Imagine that you are waiting for a rack command.
On the pull, the not wedging is not really too visible. But if you feel it, fix it.
I would like to see MORE legs and less lower back on the lockout.

Overall, the lifts look like they are improving a lot.

Block 7B – Week 1
That box looks pretty fucking low to me….
Try using your back more off the box on the squats.
In the Learn to Squat course part 6 I cover putting your back into the bar.

[Matt]

#15921

Just to comment on those DL below the knee. These looked way better in the start position than the heavy singles from before. Where you are when you do the “below the knee” try to get there off the floor on the rep. Hips are much closer to the bar your more opened and upright and the bar is closer. Those looked like the problems that happened at 545.

[Dan Murphy]

#15948

Another solid week in the books.

Block 7B Week 2
Day 1
11″ box squat- 410 x 5 x 5
Ssb GM- 205 + 3 chain – 4 x 8

Day 2
Deadlift +deadlift below knee- 465 x 4 x 3
Pin squat – 375 x 4 x 5

[Murph]

#15949

Straight bar box squats look good.
IT’s easy for me to nitpick, but that is hwy I am here:
When you come off he box, try to drive your back into the bar a little more.
That again, is easy for me to say, but hard to do.

SSB Goodmorning also looks good.
1 small thing, try to drive your hips/knees out at the beginning of he descent.

I’ve got nothing on the pulls. They look excellent.

Couldn’t get through the pin squats-music was killing me.
But, really, on the pin squats, pretty good job.
Watch the vid.
Don’t start with the legs.
Start with your back driving in to the bar as you initiate.

Overall, you are making outstanding progress!

[Dan Murphy]

#15951

Lol not sure why but I like training to rap. Must be something wrong with me.

I’ll try to focus on driving my back into the bar more

[Murph]

#15953

Merica.
Listen to what YOU like.

[Author]

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