A Slight Change

Starting Week 22, 2022

Mark Brown

June 9, 2022

I am making a slight change to my lifting program for an undefined amount of time. I am making progress in my triples and doubles on the main power lifts but am not making a lot at the top. I have lifted with Pete and his son some over the last couple weeks to see if there was anything specific that would diagnose what I need to improve on to help increase my heavy singles and 1 rep max lifts. I am going to outline what that will do to the program.

Why?

This all started 3 weeks ago when I attempted 305 pounds on the bench press solo and failed. It happened in the same exact spot as it did before, about 3-4 inches above my chest. I decided to lift with Pete and his son so I could see better what I needed to do. A failed lift done solo is vastly different than doing it with a spotter. One is able to get a lot more information when using the spotter. The first week I lifted with Pete (week 20) I failed the 305 press in the same spot but Pete saw where the weakness in my lift could be. The problem seems to be in the middle of the lift, where the triceps start to really take the brunt of the lift. So that is the first part of the change to the plan involves heavier triceps work.

The second is an emphasis on upper and middle back strength development. My legs have started to pull ahead of my back in terms of overall strength so I need to start dealing with that. My 1RM max for squat is 435 pounds and my deadlift remains 405. I have pulled 415 from 3 inches off the floor for both a double and a triple before. The difference in strength has become more apparent lately. Deadlifts are mostly carried by the legs, especially at the start, so my deadlift sessions are pretty smooth until they hit the third rep or second set at 405 when pulling from blocks 3 inches off the floor. There is a lingering tightness in my lower back for at least a day after squat/deadlift days now that wasn’t present 4 months ago. My lack of back strength needs to be addressed now.

The third aspect to the change in my program is the most fundamental of them. The vast bulk of my lifting since the fall of 2021 has been skill based lifts. Bench press, squats and deadlifts are technical lifts. I have gotten stronger and more proficient at them over that time by intention. The only other work I have done substantially is hypertrophy based isolation lifting on arms and lats. Outside of squat, I haven’t seen a lot of top end progress so a change to less skill based lifts per week in relation to unskilled, brute strength and targeted work is in order to build more raw strength. I expect some muscular development to happen as well in it.

What’s the change?

I am narrowing down skill work days to 1 day for bench press in whatever form that takes over 3 week waves. All of the barbell based lifting for bench press will be done on that day (Day 2). Chains, shoulder saver, bands, pin press, incline press, and floor press are all things that could happen that day. I may make an exception for my American cambered bar because it really feels like a dumbbell in the coming weeks, especially when Pete and his son are more ready for it. Those lifts will still be done at 75% 1RM and above so there will be plenty off strength training being done. The other chest day (Day1) will be reserved for unskilled strength work during the week. Dumbbells will take center stage and will probably be done at the gym unless I am using my press bar. Isolateral movement machines will be used for the brute strength work. They are designed with this in mind. Seated press machines could also be used for negatives, The training log for this second day will be far more interesting than the first chest day.

I am also narrowing down to 1 squat and 1 deadlift a week. I have done 2 squats and 2 deadlifts a week for nearly a year now, going back the summer of 2021. Those lifts require so much attention that supplemental lifts get less work done on them. That could be a reason why my deadlift has lagged behind my squat. The first leg day won’t change much. A squat and a deadlift will be done in variations in 3 week waves. The supplemental lifts won’t change much either. It is the heaviest lifting session of the week so far. I have thought about splitting up the squat and deadlifts on separate days but I haven’t figured out the “how to do that” part of it yet because of the logistics involved. Most of the work using barbells will be done on the first day, like with day 2 press. I might include a lighter load on a straight leg deadlift on the second day to maximize hamstring development.

Day 2 legs/back will be like the day 1 press. I haven’t done a lot of unilateral work on legs and back a lot because I find doing both legs at the same time is more efficient. However, those lifts are back on the menu as I look to build raw strength in my legs and back. A lot of these lifts I just don’t like or enjoy doing but that’s what will help so I will do them. Hip thrusts with a barbell will be a major lift on this day for hamstring and glutei strength. With no squat or deadlift in the plans for the day, a different hip hinge heavy movement is necessary. The isolateral machines for lats and upper back will be used at weights to help build strength in the those muscle groups. Once again, I expect some muscular development to hop on for the ride. The upper back strength development is either number 1 or 2 on my priority list right now and why I am making the change that I am. Upper back strength is essential in all 3 main powerlifts and overhead press. This day will primarily be done in the gym like it always has been but with little to no barbell use. Expect to see a lot of different lifts on the training logs for day 2 legs/back.

Arms will have their own day again. I have done other isolation based movements like lats and lat raises to fill out the session over the last couple months. For the time being, lat pulldowns will move to the leg/back sessions. With the focus on building strength in triceps, the bulk of this day will triceps driven. The weights will move from the hypertrophy rep range (10-12+) to the strength rep range (6-8) for at least half the sets. That doesn’t sound like much but it’s a significant change. I am also looking into the best ways to perform specific strength building triceps lifts like the JM Press and extensions. Hypertrophy will definitely be done, but it’s taking a back seat. Biceps are largely vanity muscles. Thus, they draw the short end of the stick. Bicep development is important because the bicep tendon is essential in all pressing movements. I have been battling a bit of a strain in my left forearm lately from preacher curls. It’s slowly getting better. Pete’s preacher curl bench is different than the gym’s so I can do them without discomfort in the garage. Nothing much changes with biceps in this new plan.

Nothing much changes with the shoulders in this plan. I’m not looking to compete in a Strongman competition anytime soon so anything shoulder related is purely supplemental for the bench press or hypertrophy. Don’t get me wrong. I like big, strong shoulders but there’s no need for me to try to do 1RM work on them right now. A lot of my equipment for heavy shoulder development is in the garage so that limits the scope of what I do so it will probably done in 3 week waves. Log press, seated overhead press with the American cambered bar and viking press in 3 week waves is probably how this will go.

Other things people might notice in the logs is an increase in exercises that are weighted but not lifting per se. Kettle bell swings are not lifts. That is using something of weight to do cardio. It’s no different than using a weighted vest to swim, walk or run. Same goes for anything medicine ball related. All of that stuff is done at the gym because I don’t own much in the way of kettle bells or medicine balls.

Essentially, it boils down do this if the current schedule keeps up:

Monday: Rest or Arms
Tuesday: Legs Day 1 or Rest
Wednesday: Press Day 1 or Legs Day 1
Thursday: Press Day 2 or Rest
Friday: Rest or Arms
Saturday: Legs Day 2
Sunday: Press Day 2

I like to keep my options open to me as to when lifting gets done during the week. I prefer to lift 5 days a week. I only have one rule: Arms day is done after press days, never the day before. More than likely Thursday and/or Friday will be a rest day in this plan.