Tuesday, January 18, 2011

32 kg Press Heavy volume

set three

I haven't press the 32 since Dec 21 and it was time. All things have been 'go' with my press from my high rep long cycle work to my 28 kg short cycle work and it was time to get it done. Even though I have made the mental adjustment with the 24 and 28 kg bell I haven't done so, yet, with the 32 kg.
My mind still says "heavy" when it's time to work with it and that's got to go.It's counter intuitive to act towards light weights like they are heavy and heavy weights like they are light but that's what works.

As soon as one thinks "this is heavy, I'm not sure I can do it" the weight has won and even if you get it done the weight has still won. One of the most important lessons I learned from training WSB method was the concept of moving weights fast. Even heavy ones.
Especially heavy ones. The basic idea of 'speed day' whether for bench squat or deadlift was to train the nervous system to apply 100% of force on the bar when it was only loaded to 60-70%.

This was to train disinhibition of the nervous system so when you HAD 100% load in the hands your brain still tried to move it fast. Couple this with max effort training ( where you trained to grind for 3-5 seconds) and usually, if you had your head screwed on straight, you would make a heavy lift move very well and perhaps make it. If not you still got stronger for the attempt.

So even with the 20 kg or the 24 I try to press the weight with acceleration, making sure I use the exact groove as I would the heavier bells. Mass X Acceleration =Force and if the mass is large you better make sure the acceleration is too.

The worse thing to try to do when the weight is heavy is to "feel" it. The correct response when a load feels heavy ( i..e more pressure) is to get tighter, NOT to 'feel' how heavy it is, and then focus on technique and speed. At least for me.

I had all day yesterday to visualize my presses with the 32kg today and I knew since last time I only did 1x1 and 1x2 I needed to do at least 3 sets of 2. So that was the plan.

6-7 AM stretchout

8:30 AM Short Cycle Clean and Press
one arm swing warmup
16 kg x5/5/5/5 x3

16 kg x5/5
20 kg x4/4
24 kg x3/3
28kg x2/2
32 kg x2/2 x3
x1/1 x 3
28 kg x3/3 x 3 sets

Wow, that's a lot of volume and intensity. Very very happy with this. Tracy kicked ass today as well pressing the 16 kg as strongly as she ever has. The system works :))

The main difference for me, besides the obvious of having a solid foundation built up and not having much interruption in my training was really getting my mind back into being strong. It's always the key and most always the weakest link.

For goodness sake, the 32 kg is ONLY ten pounds heavier that the 28 which I can play with these days.That's what I was thinking. This is nothing. I own this.

My down sets with the 28 were seriously strong fast and easy and I knew I could do 5's even after the 32 workload.

My press is BACK! And this time I won't disrespect it. It is both my natural strength and my most trained lift and I do and will appreciate it now.

two hand swipes
20 lbs x 5/5

25 lb x 5/5

got to buy a 35 lber soon.

bodyblade laterals

3 sets of 10/10 nonstop.

Crazy shoulder fatigue and pump.this is a great exercise for both the medial delt development and the supraspinitus, a very commonly injured part of the rotator cuff. I definitely like these more than db or cable laterals these days. you can completely adjust the force during the set as fatigue sets in as well.

it's so good to feel good again. and strong. yes, strong.



Brucedala said...

Hi Mark,

wow,that's a great start for you in 2011 ;-)
To feel good and strong is much better than win the jackpot :-)

Take care and stay feeling good and strong for a long time.........

Mark Reifkind said...

thanks Bruce.Feeling good and strong IS winning the jackpot!

Franz Snideman said...

Mark, looked good!!!! My press has been awful lately.....due to some AC shoulder dysfunction. I might have you look at my technique this weekend if that's cool

Mark Reifkind said...

thanks Franz

we will definitely get to the bottom of it this weekend.