Partial Lifts for Partial Results?

Instead of moving right into another 12-week bench press training cycle, I decided to mess around with partial lifts (progressive distance training) for a few weeks and see what happens.

There are some partial lift programs floating around teh Interwebz, but I did my own thing. Press off pins at a certain height, work up to a heavy set, then lower the pins in the next workout and see how heavy I can go. Not a lot of structure, so I mostly pushed the weight until I couldn't push it any further. Sometimes I did a back-off set, other times not.

To keep the "groove greased", or whatever, I followed up every partial workout with 1-2 full-ROM sets with a medium heavy weight (e.g. 185x10 on seated presses, 275x10 on bench presses, close and normal grip). Or incline bench presses to follow up partial flat pressing. Supplemented these with isometrics - empty bar pressed into pins for max effort sets of 10-12 seconds, usually below whatever range I was working that day.

I applied this method to the following exercises:

Seated overhead press

Close-grip flat bench press

Regular-grip flat bench press

Squats and deadlifts were trained as normal. I don't have enough weight plates for partial squats/pulls, and I don't care about PRing these that much.

After 4 weeks of gradually working my way down the rack, the full-ROM results were:

Seated overhead press 245 lbs. x 1

Regular-grip flat bench press 375 lbs. x 1 (went up very easily, but 395 lbs. was a no-go)

Squat: 530 lbs. x 3, 550 lbs. x 1 (tied PR)

Deadlift: 505 lbs. x 3 (did not max out as I ran out of time)

I thought I'd set a new squat PR, then went through my training logs and realized I'd already done 550 lbs. for a single. This was mildly disappointing, as I'm sure I could have added an extra 5 lbs.

As much as I hate to judge by the mirror, my shoulders and arms seem noticeably bigger. Most important - I was definitely in less overall pain, even when using ridiculous weights (405x10 and 445x5 on partial bench presses).

So am I 100% sold on progressive distance partial training? Maybe. I feel it might work better as a shock tactic than as regular training. Maybe it's just an irrational resistance toward partials after 20+ years of "normal" lifting. Studies seem to dismiss partial-ROM training, but I've never found exercise studies to align with what works for me.

Either way, who can resist repping 405 lbs. for double digits on the bench?

Mixed Bag

Mixed bag of lifts lately. Squat and overhead press are going very well, deadlift and bench press not so well, but not badly either.

Squat: 520 lbs. x 2 sets x 3, 525 lbs. x 3

Bench press: 340 lbs. 3x3, 360 lbs. x 2, 375 lbs. x fail

Seated overhead press 215 lbs. x 3 sets x 5, 225 lbs. 3x3, 245 lbs. x 1 (tied all-time PR)

Deadlift 500 lbs. x 3 (missed a session due to travel)

Never managed anything like 520x2sx3 on squats before, so am pretty happy. On the other hand, my bench press strength has gone to shit lately (but overhead pressing has never been better). Maybe it's time to start focusing on the OHP and put the flat bench press on the back burner.

Back still feels a little unstable during deadlifts. I'm still watching out for any twinges.

Quadratus Lumborum Lumberings

My back has put me on notice.

Recently I finished my light/moderate squat workout, went to set the bar back in the rack, and slammed it hard into the J-hook on the left side. The rebound set off a twisting motion with my low back and hips as the fulcrum. I managed to not collapse under the weight and put it down safely, but my quadratus lumborum muscle on the opposite (right) side immediately went into a painful spasm.

The next two days were bad. A deep breath would set my QL cramping. I managed to get in some upper body work, and by Thursday I'd rehabbed it sufficiently to complete a moderate deadlift workout. A couple of weeks later the pain is almost gone. But my back is still twitchy and I'm unwilling to push the lower body lifts very hard for the time being. Or maybe ever again.

Is there really a point in pushing an aging body toward new 5-lb personal bests? Or would scaling my squat and deadlift 1RM back to 500-ish, avoiding injury and doing more quality reps in the 400-450 range, be a better idea? A sensible person probably wouldn't be asking these questions.

Squat: 495 lbs. x 3, 525 lbs. x 1

Bench press: 305 lbs. x 3 sets x 6, 315 lbs. x 3 sets x 5, 325 lbs. x 4 sets x 3

Seated overhead press: 205 lbs. x 6-6-5, 210 lbs. 3s x 5

Deadlift: 505 lbs. x 3, 515 lbs. x 3, 540 lbs. x 2s x 1 (all the weight I have at home, so I did two singles)

Front squat: 315 lbs. x 1 (crapped out on these after back squats)

New Year

Not much to report on the lifting front. I'm training at home 4 days per week and at the gym one day per week (heavy squats or deadlifts). Finally have enough plates for heavy bench presses and moderate squats, 490 lbs. total. It's taking me some time to adjust to the new equipment and I've taken a step back on all upper body lifts to work on improving my form.

My bodyweight has dropped by a significant amount (6-8 lbs.) without me really noticing it. Probably one of the reasons driving my bench press numbers down. My other lifts don't seem to be seriously affected, although I feel that the constant lower back fatigue is holding back my deadlift a little. Might be a good time to reassess my assistance exercises and lower overall volume.

There are a few niggling pains now and then, but nothing serious.

Maxed out on squats and deadlifts this week, as I'm back on my usual training cycle. Threw in some front squats in my home gym because I can. Back squat and deadlift singles were done at the globo gym on the same day. I barely hit the squat single, but feel like I could have gone a little heavier on the deadlift. Still, great numbers (if no PRs) overall.

Added some incline bench presses and I'm embarrassingly weak on these. In the first week I pushed more weight overhead than I did on the incline. It's hard to think that I was five pounds shy of incline pressing three plates a mere three months ago.

Seated overhead press: 190 lbs. 3sets x 6

Squat: 505 lbs. x 3, 525 lbs. x 1

Front squat: 355 lbs. x 1

Bench press: 290 lbs. 3 sets x 6 (second week of 12-week cycle)

Deadlift: 505 lbs. x 2, 545 lbs. x 1

Home Gym Extravaganza

Piece by piece, the home gym is coming together. I have the rack set up and it comes with a pullup bar and a removable dip attachment. Have been cranking out dips and pullups twice per week.

I ordered a bar and bunch of weight plates, but they are arriving slowly. Right now I have enough for overhead presses and stuff like curls and rows.

The idea is to get up to 400+ lbs. of weights so I can train most of my lifts at home. I'd still hit the globo gym once per week for heavy squats, shrugs, and pulls. Something about 500+ squats done at home scares the shit out of me, and heavy pulls are likely to cause floor damage, so I'd rather beat up someone else's equipment/facility if I have the option.

Dumbbells of the selectable sort were also purchased. I only ordered up to 50 lbs. as I don't anticipate ever going heavier than that on DB exercises.

I'm not following any particular program right now. Squats and pulls are strong, but my bench press strength has been all over the place. I've been experimenting a bit with setup, grip, and tempo. But it may be time to start another official training cycle and get back into the groove of things.

Squat - 485 lbs. x 3, followed by 505 lbs. x 3, which went smoothly.

Deadlift - pulled a massive 535 lbs. x 3 with a slightly messed-up back.

Bench press - usually a few sets of 315 lbs. x 5, have not gone over that number in a while.

Seated shoulder press -190 lbs. x 4. Weak.

Treading Water

Training volume has been low lately due to several reasons. One of them was 10 days of vacation, during which I lifted, but only sporadically. The other one was a mild bout of the plague.

It seems almost like defeat, having avoided getting sick for the past 4+ years. But all it meant is that I took some time off from the gym until my symptoms cleared up and used isometrics/bodyweight movements. Squatted 485x3 and 500x3 on my first day back, so I suppose that worked out all right.

I also moved houses about two weeks ago and my lower back and legs are still beat up from it. All I've been doing since the move are maintenance workouts. On the plus side, I'm finally realizing my lifelong dream of setting up a home gym. Rack, bar, and plates, nothing fancy. Keep your eyes peeled for the headline "man gruesomely mangled by barbell in own home".

Squat: 500 lbs. x 3, 525 lbs. x 1

Deadlift: 515 lbs. x 1

Reactive Slingshot bench press: 365 lbs. x 1, 385 lbs. x 1, 405 lbs. x 1, 415 lbs. x fail

Seated military press: 205 lbs. x 3, 215 lbs. x 2

Busy Time

Another squat/deadlift cycle down. This time I matched my all-time squat 1RM goal, but did not feel like trying for a deadlift record. Things have been hectic lately, but I'm still getting all scheduled workouts in.

My pressing is progressing nicely. Looks like I'm on track for a 390-395 lb. bench press at the end of this cycle.

Seated overhead press: 200 lbs. x 3 sets x 5, 205 lbs. x 4

Bench press: 335 lbs. x 3 sets x 5, 345 lbs. x 2 sets x 3, 350 lbs. x 4

Squat: 495 lbs. x 3, 550 lbs. x 1 (PR)

Front squat: 370 lbs. x 1 (PR)

Deadlift: 500 lbs. x 3, 525 lbs. x 2, 555 lbs. x 1