Blastin' the CNS

[NKT]

3/31/11
squat - 260 x 5,3,2
press - 150 x 5,3,2
curl - 125 x 5,3,2
Just about maxed out on the curls; I'll back off on the weights a bit next week.

[NKT]

4/2/11
squat - 265 x 5,3,2
press - 155 x 5,3,2
rack pull - 550 x 5,5,5,5 @ 6-8" range of motion

I feel like the title of my training log is really appropriate tonight. Just moving 50lb over my 1RM deadlift 6 inches and supporting it for a second, a bunch of times, has left me sitting here quivering. The CNS is definitely feeling blasted... trying to sleep tonight might be interesting

[sedition]

Im a bit interested in the Bear program. Any other tips to add?

[NKT]

Im a bit interested in the Bear program. Any other tips to add?

1. Don't start too heavy - use an honest 7RM or lighter for the first set of 5, not a 5RM weight.
2. Don't try to progress the weights too aggressively - let the volume do the work.
3. Eat like it's going out of style.

As long as you get the weights and progression right, it's really a very simple program: do a lot of volume with heavy-ish weights without going to failure and trashing yourself, and eat to support what you're doing.

[sedition]

I ask because my ohp blows while my DL is fine. i now eat paleo...ish. but i find ways to tack during my busy schedule. i want to get one more bulk cycle in before the spring is over.

[NKT]

sedition - I found that my press responded really well to the volume in the bear program. I went from being stuck at 180lb to pressing 200lb in a few weeks.

4/3/11
squat - 270 x 5,3,2
press - 160 x 5,3,2
rack pull - 550 x 5,5,5,5 @ same rack height as last time but standing on a 1" board.

First set of rack pulls was mixed grip; I used straps on the following sets. I don't feel like I'm going to lose the mixed grip, but I'm getting a really odd ache in my index finger tendons at the end of the set. It's the kind of ache that tells me "proceed with caution 'cause you're about to fuck something up", and I'm learning to listen to those kinds of things.

[sedition]

yeah, i hear that. mine has been stuck and i think ill respond better to some volume.

i never use straps or mixed grip on DLs. i have a cheese grater thats like holding on to a glue (my other bar is slightly bigger with shite grip and i cant lift anything without mixed grip. hell the knurling sucks so much i cant even keep chalk on it)

did you do any cardio?

[NKT]

yeah, i hear that. mine has been stuck and i think ill respond better to some volume.

i never use straps or mixed grip on DLs. i have a cheese grater thats like holding on to a glue (my other bar is slightly bigger with shite grip and i cant lift anything without mixed grip. hell the knurling sucks so much i cant even keep chalk on it)

did you do any cardio?

My double-overhand grip started to become sketchy around 400lb worksets. I didn't want grip strength to hold back the rest of my strength development, so I switched to mixed grip on the heavy sets. The straps may seem like a cheat, but I'm doing high reps at 50lb over my full-range 1RM and I don't want failing grip or minor injuries to cheat me out of the overload effect I'm getting now.

Consider the possibility of switching to mixed grip part way through the volume sets to avoid over-use injuries injuries in the hands and forearms.

I didn't do any supplemental activities during the bear program. Just deadlifting and pressing. You'll find that 45 minutes of fast-paced deadlifting is a very intense "cardio" experience.

[sedition]

K, i went over the numbers. I can DL well over 400# singles so i figure i drop to
275#x5 250x5 230x10Mx5 x2WO then inc 5#
120#x5 105#5 100#10Mx5 x2WO then inc 2.5#

max 90s breaks?

[NKT]

K, i went over the numbers. I can DL well over 400# singles so i figure i drop to
275#x5 250x5 230x10Mx5 x2WO then inc 5#
120#x5 105#5 100#10Mx5 x2WO then inc 2.5#

max 90s breaks?

That might be a touch too conservative; I'd expect your 7RM to be in the mid 300's if your 1RM is over 400. Figure out your approximate 7RM and use that for the first set of five. The rest of it looks about right, including the 90s max breaks (that will seem like a really short break toward the end of the workout).