amazing. any vids of the squats or deads?
I actually wouldnāt mind seeing the exercises you use on each day, and why only speed work for bench and not squat/DL? Do you ever use variations like board press and chains/bands on the heavy days?
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[quote]trav123456 wrote:
I actually wouldnāt mind seeing the exercises you use on each day, and why only speed work for bench and not squat/DL? Do you ever use variations like board press and chains/bands on the heavy days?[/quote]
My primary focus is bench press so I give extra work to that. As far as exercises pretty simple chest,shoulder,triceps Bench press, Close grip, Dips, Shoulder Press, Skull Crushers I sometimes mix it up incline, dumbbells but thatās the basic. I have never used chains have used boards on heavy chest day. On light/speed day I do more of the isolation exercises.
Awesome stuff. Could you give us an example of how you pyramid up and down?
Wow !
How long have you been training ?
One of the Single most impressive lifts I have ever seen. (PERIOD)
All Heavy Chest,Shoulders,Triceps
Tuesday: Heavy Legs
Wednesday: Heavy Back and Biceps
Thursday: Cardio,Core
Friday: Light Weight Pump/Speed focus Chest,Shoulders,Rotator cuff,Triceps
Saturday: Light Back and Biceps Heavy Traps and Forearms
Sunday: OFF Eat like a Hog
Hey thatās an amazing feat, truly world class! I was wondering if you could take us through an actual workout you would do for each day with reps + sets and exercise selection. Sorry if it seems like a lotā¦Iām just interesed how you do your Friday workout (you use mostly 12 reps?) and how you set it all upā¦do you use the same exercises as Mondayās heavy day?
When I trained in bench press I always didā¦Heavy Bench (one week 8,6,5, next week 5,3,1) and alternate from thereā¦then after would be dumbell presses for chest 4x6-8, Shoulder presses (same reps + sets), and then dips for 3x8-10.
So I just was looking for how you set it upā¦because we have identical set up for the Monday workoutā¦I do the same thing Fridayā¦but all heavy with same exercisesā¦perhaps this is what was holding me back (not recovering enough, including all other work done)
Thanks a lot! Much appreciated.
bumpā¦surprised more people arenāt asking questionsā¦this is the man to learn from!! Iām sure there are tons of great tips!
Hope to hear from you soon.
^Your question is what I was going to ask so I didnāt bother posting again haha but yeah Iām definitely interested in more details
height and weight? please?
600 Three times! Holy Cow!
Nice work m8!! inspired me a lot to keep pushing hardā¦
Was there anyone else out there like me, secretly wanting him to miss his last rep just to see how his spotter was gonna cope!!! Seriously though, you should be competing now and winning everything. It was refreshing to see a very strong guy training without all that shouting and screaming ābolloocksā, the massive entourage and about 5 men hanging on to either end of the barbell. The understatement of the video makes it even more impressive. Good job.
Seems like you should be able to do a touch-and-go within the 650-700lb. range if your able to 600lb in a slow controlled manner such as that for a triple.
[quote]benchaffleck wrote:
Seems like you should be able to do a touch-and-go within the 650-700lb. range if your able to 600lb in a slow controlled manner such as that for a triple.[/quote]
On a higher level lifter, bench calculators really donāt mean crap. At these kinds of poundages the only way to see where you are is to do it. There are a lot more factors that come into play.
Hey I was also wondering what you specfically do for your shoulder health (you mentioned rotator cuff exercises)ā¦as well I know you mentioned single arm rows, pull ups, and reverse fliesā¦what kinda sets/reps do you do for these, just try to balance it all out?
Do you switch back exercises on your 2nd back day(light day)
Thanks again!!
sincity, what is your military press at? this shitās inspiring!
I am 5ā11 285
As far as my light dayās I still do same basic movements for example back I always do a minimum of one row movement one pull up exercise and one reverse fly. Rep range on light days 10-15 range some sets I even go as high as 25. I Have a rotation of a group of exercises I like and based on how I feel or whats available I just do it. I go to the gym with a general idea of what I want to do but based on how I feel I will change reps,weights,exercises. When its heavy chest day I pyramid up, when I get to 495 if it feels heavy I might not go heavier for that day. I think its my body telling me to back off. I do follow the basic routine I posted before but its just a guideline how I feel determines what I do more than my set workout.
Shoulder health is very important to me, there arenāt to many people who lift heavy who have never had a shoulder issue. I do rotator cuff after shoulders. I do 3 exercises 12-20 reps for rotator cuff. Usually 3 sets for each movement.
The most I have done on Shoulder press is a triple with 405. I have never tried to max out. I really donāt like doing anything besides Bench Press for less than a triple.
Rasturai I will write out a sample workout exercise next post I have to shot to the gym. I have them saved somewhere on my computer just gotta find it.
Very impressive!
Tried stopping the bar just an inch or three off the chestā¦ Had to lower the weight a lot at first and work back up, lots of chest in there for me where previously it was all delts, tris and back.
Maybe this will help my off-the-chest strength, liking it so far.
If you could post a weekās worth of training (or two if you have the time) with weights used etc, thatād probably clear up most questions people have.
Thanks for answering questions here and for the motivational videos!