[quote]ecogenx wrote:
You’re way stronger then 175 on the bench. You made 150x9 looked easy. You may push 205 next max test.[/quote]
Thanks eco,
It always looks easier than it feels…
The 175 is 10% less than I tested, per the recommendation in Wendler’s E-Book. Some of cycles this program are going to do good things for me. Right now I view it as building a base to progress from.
I like your german shepard!
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I’m with Eco. You have 205 max in you easy judging from the vid. I see the same thing with my bench in regards to grip width. When my pinkies were on the inside of the power bands my shoulders hurt like hell. Now that I have closed up the grip and really work to keep my elbows tucked my shoulder problems have decreased a bunch.
Good lifting!
[quote]kmcnyc wrote:
I like your german shepard!
`[/quote]
Luna is an old sweetheart, she likes to come in and say hi! whatca doin!
[quote]j_willy3 wrote:
I’m with Eco. You have 205 max in you easy judging from the vid. I see the same thing with my bench in regards to grip width. When my pinkies were on the inside of the power bands my shoulders hurt like hell. Now that I have closed up the grip and really work to keep my elbows tucked my shoulder problems have decreased a bunch.
Good lifting![/quote]
Thanks J!
I’m really happy that I’ve been able to rehab this shoulder. Compared to a year ago when I whined about it all the time, it’s basically 100% now.
I have a 5/3/1 spreadsheet if you’re interested. Just PM me your email.
I’m on cycle 6 myself and love it. I would also stick with the BBB template because it’s simple, kicks your butt, and packs on the mass. My legs were noticeably larger after a couple cycles - as in my pants were not fitting properly.
[quote]TheDudeAbides wrote:
I have a 5/3/1 spreadsheet if you’re interested. Just PM me your email.
I’m on cycle 6 myself and love it. I would also stick with the BBB template because it’s simple, kicks your butt, and packs on the mass. My legs were noticeably larger after a couple cycles - as in my pants were not fitting properly.[/quote]
Thanks dude - mj over here in the old farts area has shared the spreadsheet he created and a bunch of us are in the groove with it.
When “pushing away from the bar” your chest stays raised through the lift.
Try scraping your elbows along your body when doing the cgp’s .
When you lock out (over extend) it unsettles your body and pulls your shoulders out of their groove.
So just stop short of lockout .
Also ( I know this guy never shuts up ) squeeze the bar - hepls keep you tight and focused ((and stronger))
Fischer
[quote]soldog wrote:
TheDudeAbides wrote:
I have a 5/3/1 spreadsheet if you’re interested. Just PM me your email.
I’m on cycle 6 myself and love it. I would also stick with the BBB template because it’s simple, kicks your butt, and packs on the mass. My legs were noticeably larger after a couple cycles - as in my pants were not fitting properly.
Thanks dude - mj over here in the old farts area has shared the spreadsheet he created and a bunch of us are in the groove with it.[/quote]
that’s the one … he is an Excel aficionado
Thanks, Dude!
[quote]mjnewland wrote:
Thanks, Dude![/quote]
MJ…I don’t think that’s a compliment here.
9 May 2009
W=197
Wave 1 Week 1 5â??s
Bike 5 min
Squat (Tested max 285#, training max 250#)
WU barx10, 125x5, 145x5
Working 165x5, 195x5, 215x9 (1rm eq 279#)
BBB squat 125 5x10
I think that I figured out a lower bar position during these assistance sets. Video is the final set.
Knees still caving and elbows still chicken winging, but I think they are getting better.
That’s a PR, yes?
On the assistance sets I would take the descent slower and concentrate on sitting back. Then explode out of the hole concentrating on keeping the knees out squueezong the glutes and making the shoulders come up first. It may be 10 reps, but they don’t have to be hurried. Meat knows better than me, but it seems the rushing the descent is taking you out of position. I’d put those cross bars at hole 4 from the bottom too so you can get deeper. Tapping the pins where you have them now is almost deep enough.
Please excuse the unsolicited advice. I need to take it myself, actually. I need to make each rep I do on the main squat a single and take my time between reps.
[quote]skidmark wrote:
That’s a PR, yes?
On the assistance sets I would take the descent slower and concentrate on sitting back. Then explode out of the hole concentrating on keeping the knees out squueezong the glutes and making the shoulders come up first. It may be 10 reps, but they don’t have to be hurried. Meat knows better than me, but it seems the rushing the descent is taking you out of position. I’d put those cross bars at hole 4 from the bottom too so you can get deeper. Tapping the pins where you have them now is almost deep enough.
Please excuse the unsolicited advice. I need to take it myself, actually. I need to make each rep I do on the main squat a single and take my time between reps.[/quote]
solid advice. you know what you need to work on… keep doing it. i agree with skid. you need to go deeper on those sets.
[quote]skidmark wrote:
That’s a PR, yes?
On the assistance sets I would take the descent slower and concentrate on sitting back. Then explode out of the hole concentrating on keeping the knees out squueezong the glutes and making the shoulders come up first. It may be 10 reps, but they don’t have to be hurried. Meat knows better than me, but it seems the rushing the descent is taking you out of position. I’d put those cross bars at hole 4 from the bottom too so you can get deeper. Tapping the pins where you have them now is almost deep enough.
Please excuse the unsolicited advice. I need to take it myself, actually. I need to make each rep I do on the main squat a single and take my time between reps.[/quote]
Skid - all advice is solicited, it’s why the videos are posted. Thanks for taking time! You mentioned the lowering the safety pins last week but I didn’t think of it today.
10 May 2009
Wave 1, Week 2 3’s
W=198
Bike 10 min, SH Rehab, YTWL
MP wu barx10, 55x8
Working sets 70x5, 80x5, 90x13 (1rm eq=129) PR
Assistance:
A1 chinups/pullups alternating 5/5/5/5/5/5
A2 MP 55# 5x10
Each money set on this program is a PR for me since I haven’t been training for long. But as Skid pointed out I guess I ought to recognize them, at least for future reference.
Nice job on the overhead presses, Soldog.
Nice job on the overhead presses, Soldog.
Nice job indeed… Great progress! Keep at it…
I agree with skidmark, record everything. You will be looking back one day for one reason or another. That’s one reason I get into details with my skating. It’s always great to know where you were and where you are and how you got there. It’s the story of your journey and your son may read it someday, just to find out how awesome his Dad is. Stay strong brother and train hard.