Power to the Pickle!!! (and Vodka)

Philippe Geoffrion

Level 6 Valued Member
Trying to be more consistent with logging but so busy. A lot of late night and early mornings. A lot of spontaneous adventures, unplanned affairs occurring, deviations from normal circumstance. My move to Paris has been quite an instigator of event, as I knew it would. One of the reasons I made this move and even through the hard times, I try to remember that.

Day 1
Explosive

A) Power Clean-135 lbs. x 3 x6 sets
B) Plyo-pushups- 3 x6 sets

C) Jump Squat - # x 6 sets
D) Explosive Leg raises

Day 2
Bar warmups/rollarounds for wrists

Barbell Row Giants Set-135 lbs. (18)
Elbows out x 6, Elbows in x 6, Supinated x 6

Giant set Floor Press-135 lbs
Reverse Grip x 6, Close Grip x 6, Wide Grip x 6 (18)

Giant Set DL-250 lbs
Sumo x 5, Conv x 5, Jefferson x 5 (15)

Bridge Press Giant Set-250 lbs
1) Close Grip x 4, Wide Grip x 3
2) CG x 5, WG x 3
3) WG x 7

Close Grip Floor Press-135 lbs.
8 x 2 sets

Day 4

A1) Press-135 lbs.
Ladders-1,2,3...1,2,3...1,2 (15)

A2) Chinups
10 x 3 sets

Squat (Giant Set)-135 lbs
Front Squat x 5, Oly Squat x 5, Zercher Squat x 5

Zercher Squats-250 lbs.
5 x 2 sets

CGFLP-135
6 x 3 (2 sec. pauses)

Band Work-Pullaparts/facepulls/tri ext, curls

Stretches
 

Philippe Geoffrion

Level 6 Valued Member
Day 1

M.E.
Trap DL- 218 kg x 2 x 1 set
Decline Press-112 kg x 4 x 1 set
Anderson Squat- 156 kg x 5 x 1 set

Day 2
R.E. Supplemental

Elevated SGDL w/ Pause at bottom- 62 kg x 6 x 3 sets
CG Hollow Body Press w/ pause at bottom- 62 kg x 5 x 3 sets
F.S. Paused- 62 kg x 5 x 3 sets

Later Additional work (B.W. and Bands)
20 x 5 Squats, 20 x 5 Pushups (CG), 20 x 5 Band pull aparts, 20 x 2 Band Pushdowns/curls

I've decided to cut out high repetion barbell work due to the fatigue it creates. However, every once in a while for a change, I'll revisit it. I am back to the 3 day rotation of M.E. day, followed by supplemental lift day, followed by D.E. day, a daily conjugate style training. The volume is quite low on this program with barbell work. The M.E. day only has 3 top lifts, and I will rotate these every session, along with every other exercise.

D.E. day always seem to revitalize me, while supplemental day works through a larger R.O.M and hits where I'm weakest, mostly the bottom of each lift. M.E. day allows a heaver load. I will use this day to play with bands too!

Extra forearm, ab work and band work to shore up weaknesses. I will get most of my volume through non-interfering forms of exercise via the BW squats and Pushups, 100 a day. I will begin to implement ab and forearm workout after main workout of the day, and do band work and BW work whenever's convenient, in between schoolwork, classes, books, at friend's house etc.

It seems my pull maintains while I'm away, while my press doesn't suffer much, squatting takes the biggest hit. I should use BW moves when I'm away to keep the pattern fresh.

The Decline press is just a bridge press with a lowered torso and no leg drive, torso thrust allowed to propel the barbell, so the weight stays on the pressing muscles. The glutes still assist via contraction. Finding pressing variations is hardest, however I've found the reverse grip floor press a great addition, as well as the hollow body press. The reverse grip definitely requires me to tuck my elbows, a weakness of mine, thus centering the load around elbow extension and shoulder flexion. This should help me press, as well. The triceps get much more work, they are weak for me, since my strongest pressing position is elbows flared, this teaches me to use my lats, triceps, shoulders and the clavicular head of my chest more, all important for bottom end strength. The hollow body press creates an excellent core/stability demand for the whole body. Also, the Upper body must stabilize more, the pressing muscles get no assistance from anywhere, and there's an increase R.O.M. when you do it with the torso elevated, almost like an incline press on steroids. Hopefully, they will aid my floor press, which is the main goal. The press, utilizing pauses, will also prove handy.

I'd like to DL, either conventional, sumo, or Jefferson, the 212 kilo bar from the floor. Grip will definitely be a huge factor, due to the bar's thickness. Hence, the extra grip work. I will include mostly, pronation, extension and holds like chin bar holds with plates, or pinch grip the plates for as long as possible. This will rotate daily as well, taking care to not overfatigue my grip before M.E. day. Grip will help my pressing as well. Who doesn't like bigger forearms.

As for the squat, the M.E. work will be mostly supramaximal, like the DL and Press via using my "squat rack" and doing heavy partials. Front Squats, Zercher Squats, and olympic pause squats will be the supplemental lifts. Maybe even box squats. But the best squats will be the ones that force me in to a more upright stance, working my knee extensors, upper back and core harder, generally the places I'm weakest due to my structure. Daily BW squats will help keep my range of motion and my knees healthy.

As for pulls, DL variations, Oly lifts for D.E., Chinups, Rows are all game. My back must be strong, and every lift with the fat bar is a grip exercise. The Pull is the variation I have least trouble with finding variations, mainly because Deadlifts require very little equipment and are extremely versatile. So many ways to pick sh*t up. Current goals for my lifts are

DL-212 kg w/ fat bar, any style (except trap style), for one rep
Floor Press-112 kg for 5 reps (I've done 2)
Press-62 kgs x 5 reps (accomplished! 10 reps next?)
Squat-156 kg x 3 reps
 

Philippe Geoffrion

Level 6 Valued Member
Day 3

D.E.

Warmup/Sprint Dills

A1)Explosive Chins 3 x6 sets
A2)Push Press 3x 6 sets @ 62 kg

B1) Bounding 3 x 6 sets per leg
B2) Plate Swing 3x 6 sets @ 26 kg

C1) Grip
C2) Explosive Sit-up 3 x 3 w 26 kgs

100 pushups, 100 squats, 100 pull aparts, 50 band press downs, 50 band curls
 
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Philippe Geoffrion

Level 6 Valued Member
Day 1

M.E.

Dead Bench (2 in above chest)-1 x3 sets @ 112 kg
Snatch grip, Power Shrug- 4 x 1 set @ 112 kg
Close Stance Zercher lockouts- 5 x 1 set @ 156 kgs

Nice little heavy session. I really feel concentric only, short range supramaximal lifting doesn't really create much muscular fatigue. The press was nearly full range, but decided to use the same setup for Snatch Grips to make it easier on myself. I can barely even move the 112 kg off the floor with the snatch grip because this bar is soooooo thick! The lockouts definitely challenge my grip and upper back strength. Those two qualities will be PARAMOUNT in importance for me to be able to deadlift the218 kg fat pipe. In fact, i think grip is the biggest factor here. Mine has improved greatly from using this fat bar, as I've noticed in forearm development. I also hauled another 25 kg plate to the park today, I'd say roughly 800 meters. This was done before the M.E. training session, which is why the pull wasn't emphasized as much as the press.

Was really happy to hit those dead benches from the chest. The horizontal press has always given me issue and I'm ecstatic any time I see improvements. The dead bench gives a little more R.O.M. at the bottom then the floor press, almost a full range bench with my arch. The lack of eccentric in my press training has really allowed me to press often with little fatigue. Close stance Zerchers with more knee bend than hip to target the knee extensors more. Also a good move for the upper back and core. One set of each is not much and leaves vary little fatigue but gets me in touch with heavy loads constantly, and training daily, I need to remain fresh. Of course I can always take a break but I love lifting! My parts that will need developing for each lift are being targeted and I will also somehow sprinkle light practices of these lifts. Here are the lifts from today

Dead Bench, setup using plates and a situp bench. Left side felt weaker at first than after some drills, it was stronger than my right side (laughs). Also, it's hard to ever set these things perfectly center. I filmed from three angles, namely because when I ever press something heavy I'm so ecstatic and need to see it several times.

Snatch Grip Power Shrugs, Grip Kills, and I had to use a wide stance to accomodate the bench I was straddling. My back is feeling strong.

Close stance, short R.OM. zercher lockouts, for the thighs, upper back and core!

Day 2
Weighted Chins- 4,4,4,3 w/ 26 kg
Weighted Dips-5,5,5 w/ 26 kgs
Reverse Barbell Lunge- 5 x 3 sets w/ 62 kgs
Plate Pinch Holds-3 x 3 sets (as long as possible) with 26 kg plate!
 

Philippe Geoffrion

Level 6 Valued Member
Day 3
D.E.

6 x 3 for each lift

A1) Pendlay Row (palms up) w/ 62 kg
A2) Plyo Pushup w/ ft elevated

B1)Banded Dl w/ 114 kg (Conventional)
B2) Vertical Jump w/ pause at bottom

The goal is speed!

Days 4 +5 Off

Day 1
M.E.

Snatch Grp Reverse Band DL- 114 kgs x 5
Reverse Band Floor Press, Medium Grip-114 kgs x 1,2,3 reps
Reverse Band DL- 166 kgs x 3 reps

Got 5 reps with SG when I can't get a single one without the bands! Grip is the key.

Closer Grip then my strongest, and with the bands and closer grip, got one more rep then last time, but the longer R.O.M. and bands make it almost even. Also there's about 7 more pounds with these plates, as I used 25's instead of 26's last time.

One more rep than I've done off the ground with no bands. Grip still limiter, but maybe it was fatigued from SG set first. Didn't do a squat M.E. because ran out of time and it's not very convenient to set up.

I don't know how much the bands add or subtract to the bar in all honesty. It hangs pretty low to the ground and they're not super thick. Anyways, they are definitely useful for variety in exercises.

Day 2
R.E.

Snatch Grip High Pull-5 x 3 sets w/ 62 kgs
CG Incline Press w/3 second pause at chest- 6 x 3 sets w/ 62 kgs
Zercher Squats- 5 x 3 sets w/ 114 kgs

High pull felt easier when I turned my legs outward. Fat bar tends to drift away, so getting it closer to me helped. Need a pause for incline press because the weight is too light to do straight sets with. a 3 second pause was just about right as the 6th rep was a tad slower than the rest. Close grip to make it harder. Zerchers were a volume P.R. as the most I've done before was 2 sets of 5, also lowered the weight very slowly on these.
 

Benen_Karski

Level 5 Valued Member
Ya I went back a couple pages and got caught up on your log. Very interesting training environment for sure. I've noticed/heard of these "fitness parks" in Europe. I love the idea of that, just from a general community health and fitness standpoint. I know it's not ideal for those of us interested in serious strength training but having something in a public park to encourage people to train while hanging outside is a neat concept. I've seen something similar to this only a few places here in the states, and it's been mostly just calisthenic rigs set up here and there every 400 meters or so along a walking/jogging path.
 

Philippe Geoffrion

Level 6 Valued Member
Ya I went back a couple pages and got caught up on your log. Very interesting training environment for sure. I've noticed/heard of these "fitness parks" in Europe. I love the idea of that, just from a general community health and fitness standpoint. I know it's not ideal for those of us interested in serious strength training but having something in a public park to encourage people to train while hanging outside is a neat concept. I've seen something similar to this only a few places here in the states, and it's been mostly just calisthenic rigs set up here and there every 400 meters or so along a walking/jogging path.
they can be limiting for sure. For example, I can only lift with 26 kg plates but they have dip and chin-up bars. You certainly have to get creative and that is probably the fun part! I’ve found instead of cycling loads, cycling easier exercises is my load variation for example push press with 62 kgs is a lighter day for oh press with the same weight. So it’s a bit fun in that regard and you have very exact goals you want to achieve with the specific weights.
 

Philippe Geoffrion

Level 6 Valued Member
It's been a while since I've posted, as much has occurred in the interim. Needless to say, lifting in the park is now restricted...most things are and being confined to the home is a reality. Alas, in the past weeks before the current situation, I had many good lifting sessions which cumulated in PR's, bringing me closer to the goals I'd made for myself. These goals were and are based off of the parameters of my park powerlifting program. However, due to recent events, I'm wondering what is to happen. This is a hard time for all of us, especially in this forum who are addicted to the iron and have no access to it. The future is as mysterious as the present right now, and instead of divulging into that vortex of uncertainty, I will leave here what I accomplished and also, the same goals I still hold close, which hopefully in time, I will be close to accomplishing again.

My main goals with the pipe and plates are/were
Floor Press 112 kgs x 5 reps
Bridge Press 166 kgs x 1 rep
Zercher Cycle 166 kgs x 1 rep
Clean and Push Press 112 kgs x 1 rep
Deadlift 218 kgs x 1

Here's where I stood before quarantine
Floor Press..worked my way up to 3 paused reps with 112 kgs

Zercher Cycle..deadlift easy, squat not...needs more work.

Deadlift...conventional 166 kgs x 5 reps with bar unevenly loaded/centered and windmilling

The Bridge press is an extension of the floor press, thus the greater my floor press, the easier the bridge press will be. Since incremental loading is not possible at the park, a series of accessory movements to support each main goal must be enacted. Some are simpler than others, for example the clean and press requires the most while the deadlift is much simpler.

I have made calculations that will allow me to reach my goals when certain numbers have been reached in accessory lifts rep PR's.
For example, my floor press should be about 75 % of my bridge press. If my best set of 3 in the floor press is 245 lbs, it stands to reason I am close. However, I feel a set of 6 with 245 in the floor press will be adequate strength to bridge press the 365 lbs. Alas, a bridge press RM of 15 reps will be suitable for testing. When these two goals are reached, a set of 6 on FP and set of 15 plus on bridge with same weight, I will allow myself to test with 365 lbs on the bridge press.

For the zercher squat, back and leg strength will be the defining factors. Luckily the front squat is a supplemental lift to my press, and 5 reps with 245 will almost equate to an estimated 1rm of 300 on the front squat. Front Squats are trained on Press day, while Back squats may be trained on Zercher day. A back squat RM of 15 must be reached with 245 lbs. to allow me to test the zercher cycle again.

The Deadlift is simple, once I get 10 reps in a set with 365, I can test for 480 lbs.

The clean and push press will be the hardest to reach and requires the most assistance work. Here was my last clean and push press workout.

Snatches 2 singles with 135 (a pr, as I've never snatched the pipe before due to grip weakness)

Clean and Press 6 x 2 sets of 135 (also a RM p.r. in volume and total sets)

Hanging Power Shrugs- 4 x 2 sets w/ 112 kgs
March 21, 2020

Heavy Lockouts off squat rack 2 x 2 w/ 112 kgs

Front Squats 2 x 2 w/ 112 kgs

Push press starts 2 x 2 w/112 kgs

I also did sets of 10 chins between lifts.
 
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Philippe Geoffrion

Level 6 Valued Member
In order to be able to clean and push press the 112 kgs, I must

Front Squat-112 kgs for a set of 5 (I'm at 2 so far)
Press 62 kgs for a set of 10 (I'm at 6)

The clean will also be a deciding factor, so work on this area will have to come with practicing the snatch and the power clean.

I've designed training, whenever I can resume it, back to one lift a day and accessory work.
 

Philippe Geoffrion

Level 6 Valued Member
You are strong. Keep the good work! How is your training right now?
Thank you sir! Well, due to lack of access to weights, currently I have been doing lots of calisthenics, gymnastics, yoga and sprinting/jumping. I haven’t posted here in a while but I’ve been having a lot of fun working on planche a, front levers and handstands and various pistols plus more.

It’s hard to track these sessions as they’re random and spontaneous often. Recovery is not much of an issue, as expenditure aside from training is directed towards schoolwork.

Here are a few workouts I’ve done this week.

A day of 300 pull-ups with no pull-up bar
188 done over door frame.
60 done hanging between two double doors
25 tuck front lever pull-ups under sink
10 pinch grip on two door frames
8 pinch grip on two windiw
10 one arm assisted on doors
2 on another pinch grip wall frame

A leg day
Mobility, flow, leg swings, hop circles

Pistols throughout day-floor, to chair, standing on chair, rail, steps

Airborne lunges-reps not recorded
Natural sissy squats, Hack squats, and lunges including Cossack and renegade

One 20 minute bsquat set
479 reps

Press Day
1 Giant Set of pushups
5 x OAP (each hand)
5 x OLP (each leg)
10 x Dive bomber
10x side to side pushups
10 x regular to finish

I usually start with strength work but after this did OAP practice including dead stops from floor and One Arm one leg practice, which is just a plank for rn.

Then tuck planche holds, with either quick presses into this position or long holds.

I did two other giants sets throughout the day and some isometric chest squeezes, like max contraction on doors, squeezing them like one would when bending a nail. Later, I got out and did some bar work on a bike stand which had L-Sits, tuck planches and handstand practices. I just try to hold myself on the bars as long as possible, making as many firm positions as I can. I fell badly not remembering how to bail out here. Also, 2 x 30 dips after this. I also practiced gymnast pushups with hollow body at home this day, which I must say as far as pushups go, are quite humbling.

I also like to play games with myself on these days, for example on my push day, I’ll try to only use my hands and not allow any other parts of my body to touch the floor for as many moves as I can, which isn’t too many rn. Yoga is a nice relaxation to these heavy day’s but I train daily abs don’t usually split body parts like I did the past three day’s, but after a few weeks of only pure strength bw type training like high tension pistols and OAP’s, the challenge workouts were fun and refreshing and allowed me to really focus on one quality to the max in a single day, as opposed to my usual full body type schedule!

I habe a lot of videos of all these days so if you’re interested in seeing, let me know!
 

Philippe Geoffrion

Level 6 Valued Member
Wow!
That is serious volume!!!
Ha I know, these are not usual days!Most days are just practice of the main moves with accessories.

My main moves are pistol, planche, front lever, handstands and OA Chinups.
Now I call these the main moves but in fact I can’t quite perform all of them like a one arm chin or planche in their entirety. So I do a variation say a one arm lockout hold on door one day or a tuck planche etc.

Then, these fall into accessories- pull-ups (all types), pushups-one arm, planche style, etc and all the squat and lunge variations. Often, my body is the gauge for what I feel I must do and creativity is the driver of finding new routes around obstacles obstructing my goal. The endurance workouts were somewhat of a flush to give myself a rest from ultra high tension, although on push-up day, they made my joints seemed refreshed.
 

Philippe Geoffrion

Level 6 Valued Member
Ha I know, these are not usual days!Most days are just practice of the main moves with accessories.

My main moves are pistol, planche, front lever, handstands and OA Chinups.
Now I call these the main moves but in fact I can’t quite perform all of them like a one arm chin or planche in their entirety. So I do a variation say a one arm lockout hold on door one day or a tuck planche etc.

Then, these fall into accessories- pull-ups (all types), pushups-one arm, planche style, etc and all the squat and lunge variations. Often, my body is the gauge for what I feel I must do and creativity is the driver of finding new routes around obstacles obstructing my goal. The endurance workouts were somewhat of a flush to give myself a rest from ultra high tension, although on push-up day, they made my joints seemed refreshed.
the squat workout, now that I ponder it, actually evolved from me just doing close stance squats to work on ankle mobility to just one continuously long set because it felt right.
 

Philippe Geoffrion

Level 6 Valued Member
Long time since last post, been training bw, just moves to the 3rd arrondisement in Paris. We just got allowed to go outside so back to the barbell. Hope to catch up with everyone’s training again soon!

Day 1

planche practice
Floor press - 245 x 5
Block Pull 365 x 10

just a single heavy set to reacquaint myself with the bar. Felt strong on both counts

Day 2

Power 3 rounds
A1) Power Cleans 3x3 @ 135 lbs.
A2) Muscle Up practice + 5 chins after

Strength block 3 rounds
B1) Front Squat 245 x 1,1,1
B2) Handstand Practice + Pushups 6,6,6

Volume2 rounds
C1) O.H.S - 26 kg x10 (per hand)
C2) Horizontal Pull-up x 15, 12

Following Max Shanks Ultimate Athleticism as template.
 

Philippe Geoffrion

Level 6 Valued Member
I start each workout with a 6.4 km walk to the park.
Walking in Paris is truly a gift now. The weathers been outstanding and I’ve found joy seeing people and talking in French again.

at the park

Speed Work 4 rounds
A1) Jump lunge x 3 per leg
A2) Power jerk 135 x 2

Strength Block 3 rounds
Front Lever practice
Single leg DL -135 x 5 per leg
Dips - w/ 25 kgs x 5 reps

R.E. 2 Rounds
Chinups w/ hammer grip x 12, 12
Renegade Lunge - 10 reps per side

stretching

Walked over12 miles today and was quite fatigued. Saw a lady in Pegalle hauling a barrel and struggling and asked if I could help. Must’ve carried that thing over a kilometer and was certainly wondering how she could’ve managed such a thing on her own. Was happy to help and gave her my number just in case of anything. Enjoy using my strength to help when I can.

When I moved with my roommate to our new place, she had mucho luggage. We live on the 6th floor of a building with no elevator and hailing those suitcases up, down, on buses and streets was no walk in the park. Feeling strong rn but tired. May take a day and skateboard and do art or write in apark somewhere tomorrow.

I need to do Presses and squats soon. For now, full body sessions feel solid and my strength is not depleted afterwards. Heavy but not hard is key for high frequency, and the volume is very moderate. I don’t push to the point of straining yet the weights have been solid for not lifting for 8 weeks. Reflecting on the bw training, my DL and Floor pressfeel stronger then they did before the calisthenics only block. I did OAP, planche, Handstand work, dips and front lever, chin-up, and muscle up work. I’d worked pistols but my knee started giving me grief so I stopped. My squat feels a little rust, particularly my FS But my knee was not bothered with it yesterday.

Quad work will definitely be a factor if n helping me get my squat numbers on par with my pull. Upper back and midsection work may need a place but my PC is feeling strong from just pull-ups, gymnastics and sprints and jumps. Press remains to be seen but floor press is great rn as I’m only one rep away from my original goal.
Pressing strength has been the easiest to improve without weights as my bw is certainly lower then it was but want to get my squat to 3 reps with 365.

in order to do this, I’ll have to get my FS to at least 6 reps with 245 and do some Anderson Squats with 365. Zerchers May also be added as variety is the key to frequency rn.
 
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