Week 4 Day 1
Floor Press: 100 x 5, 150 x 5, 195 x 5 (4 series completed, stick with weight until 5 series finished)
Total Tonnage: 8900 lbs
Snatch DL: 110x5, 165 x 5, 215 x 5 ( 5 series completed! Add 10lbs to top set and adjust %s!)
Total Tonnage: 12,250 lbs
The Floor press tonnage takes a slight dip, as the number of series was lower, however the Snatch grip DL tonnage keeps on climbing up!
I am definitely starting to "feel" the deadlift now. My hamstrings, glutes and back were screaming from top to bottom. Also, the grip is starting to get harder in the Snatch Grip, as I am not allowed straps and a mix grip is impossible. My forearms were certainly pumped between the short rest of each series!!!
One trick with the Floor Press is the way you hold your tension in the bottom. A reason that Pavel also doesn't recommend any other exercise besides the two, besides the fact any additional exercise is futile after such exhaustion, is one can learn to utilize the most muscle possible for each lift. My biceps have gotten bigger with no direct training. Pavel has stated the wide grip bench to be one of the best builder of "pipes". And a technique used during the pause that also helps recruit more "pec" is to flare, or pose the biceps at the bottom. Another way to add tension and recruit more muscle mass! The triceps and shoulders, well that is obvious. Alas, overall mass helps spur arm growth. Charles Staley I believe wrote how upper back mass will aid arm growth. The snatch DL does just that. Poliquin has written 15 lbs of overall body mass is needed to add an inch to the arms. The arms seem to grow, with everything else.
Thus, although I'm only in the middle of the program, I've all ready learned a lot. One useful piece of advice I can give someone who wants to perform the DeLorme is do it to the T! Put everything into these two lifts, and don't worry about anything else!
