Damn dude. Damn. That’s insane pulling.
Lockout…
…WORK IT!
Once again you have me chanting “Stick it! C’mon stick it!”
Like I don’t already know that you got the PR ;D
Killing it as always DF
Nice DF. First 9/10ths of that pull were awesome, speed off the floor was pretty epic. That shaking/hitching at lockout though could present a problem. Looks like the bar moved out of your groove once the bands went slack though. Could be that the bands were “guiding” you a bit on the way up so to speak. Might try it with a very slight bit of band tension still at the top. Is that rack bolted down?? Try getting your hips to the bar as fast a possible. I’ve had lots of problems with hitching in the past, and it took some work for me to correct. Might want to think about adding some RDLs(even sumo RDLs maybe).
The above is just me musing a bit really. First day in briefs also probably had something to do with it also.
At any rate, nice lifting.
This log is basically the shit as far as I can tell. That is all for now.
First off, a big thank you to everyone.
[quote]DoveofWar08 wrote:
Nice DF. First 9/10ths of that pull were awesome, speed off the floor was pretty epic. That shaking/hitching at lockout though could present a problem. Looks like the bar moved out of your groove once the bands went slack though. Could be that the bands were “guiding” you a bit on the way up so to speak. Might try it with a very slight bit of band tension still at the top. Is that rack bolted down?? Try getting your hips to the bar as fast a possible. I’ve had lots of problems with hitching in the past, and it took some work for me to correct. Might want to think about adding some RDLs(even sumo RDLs maybe).
The above is just me musing a bit really. First day in briefs also probably had something to do with it also.
At any rate, nice lifting.[/quote]
Good point on the guiding, I had not thought of that. No, the rack is not bolted down, its always fun shaking it when re racking practically anything. I will definitely add in some RDL’s. Thanks for the advice, any and all you can offer is greatly appreciated, your pulls and bench are much better than mine.
ME Bench
Maxed out floor press. Everything felt heavy, but things were moving. Got a PR, then went for another one but the spotter pulled on it. Cant fault him though, I told him better safe than sorry (on floor press) so I’ll trust his judgment on it. Shoulder felt great, this is good news.
Warm ups
Floor Press
135 x 10
225 x 5
315 x 3
335 x 1
355 x 1
375 x 1
395 x 1 (10lb PR)
405 x 0 (video - spotter pulled on bar)
Close Grip Bench w/pause
225 x 3 x 10
Rope Pressdowns
6 x 10-15
Seated Lateral Raise /ss/ Front Raise /ss/ Rear Delt Raise
3 x 8-12 each
Seated Face Pulls
3 x 12
Low Cable Row
4 x 8-15
Supinated Grip Pulldown
4 x 8-13
Fly Machine /ss/ Widest Grip Pulldown
2 x 15 each
[quote]DixiesFinest wrote:
First off, a big thank you to everyone.
[quote]DoveofWar08 wrote:
Nice DF. First 9/10ths of that pull were awesome, speed off the floor was pretty epic. That shaking/hitching at lockout though could present a problem. Looks like the bar moved out of your groove once the bands went slack though. Could be that the bands were “guiding” you a bit on the way up so to speak. Might try it with a very slight bit of band tension still at the top. Is that rack bolted down?? Try getting your hips to the bar as fast a possible. I’ve had lots of problems with hitching in the past, and it took some work for me to correct. Might want to think about adding some RDLs(even sumo RDLs maybe).
The above is just me musing a bit really. First day in briefs also probably had something to do with it also.
At any rate, nice lifting.[/quote]
Good point on the guiding, I had not thought of that. No, the rack is not bolted down, its always fun shaking it when re racking practically anything. I will definitely add in some RDL’s. Thanks for the advice, any and all you can offer is greatly appreciated, your pulls and bench are much better than mine.
[/quote]
The reason I ask about the bolted down part is that certain band movements will move the rack at times when its not bolted down. The reverse band stuff is not a big deal, but you may be in for a suprise if you were to say, set some heavy band tension against the spot pins for a rack pull, DL, or bench lockout type of movement. I’ve even had short monster minis move things that I thought were secure. This isn’t too much of an issue if the rack has plate storage on one end and is weighted down, if you set the bands on the weighted down end of the rack. You may have seen this already, but here is an example of what I mean.
and another PR from Dixie
you ever take a break? 
nice work going on in here. excellent floor press. got a meet coming up?
Killer floor pressing, bastard.
Lockout, Work It. (LWI) <—watch for it
[quote]PeteS wrote:
nice work going on in here. excellent floor press. got a meet coming up? [/quote]
March 26th there is a meet back in Arkansas, SPF, I want to go back for it but it will depend on school schedule. I know around that time Ill have a project due for Law School so we will see.
Ink - LWI!
[quote]DixiesFinest wrote:
[quote]PeteS wrote:
nice work going on in here. excellent floor press. got a meet coming up? [/quote]
March 26th there is a meet back in Arkansas, SPF, I want to go back for it but it will depend on school schedule. I know around that time Ill have a project due for Law School so we will see.
Ink - LWI![/quote]
Bravo sir, I like what you’re doing 'round here.
Ink approves.
LWI!
Dude, I wonder what some of the guys that spot you say to their friends. “Yo, I was spotting this one bruh, who’s benching like 500 pounds and shit, like it’s nothin’, you beleive dat shit? Damn, bruh!”
They look like they’re amazed to be in your presence, it’s awesome.
LWI
Heavy floor presses! I’ve never tried those for some reason, are they one of your staples?
Heavy barbell floor presses . . . yowsie.
Regarding the bands “guiding,” they do, in a way. Meat claims that chains are better than bands for this reason. You’re not locked into a groove or path.
Chi-Town - I love em. I have not done them in a long time, but before I got a shirt they helped my raw bench go up quite a bit. They still help with the bottom portion of the press, even in shirt. From a bodybuilding stand point, they stimulate my chest a lot more than regular bench press does while being easier on my shoulders
Snapper - I think I remember reading that, wish I had some chains to work with.
Ink - they are more amazed that a white guy is in the gym. Seriously, I am one of maybe 3 total. I love it though, make jokes about it whenever I can, the owner of the gym thinks its hilarious.
DE Squat and Deadlift…sorta.
3:30 - warm up pasta with meat, shovel into mouth.
3:40 - miss fresh pasta.
4:00 - fall asleep.
5:00 - wake up and get ready to train, caffeine etc
5:20 - arrive at gym and notice sign on door: gym will close at 6 due to inclement weather.
5:21 - “…crap”
5:35 - end warm ups, realize there isnt time to load up the bands etc, going to go bandless it seems.
5:40 - go
Box Squat
350lb bar weight
8 x 2
Deadlift Singles
365 x 8
6:00 - leave.
Ill do accessories tomorrow.
Stupid inclement weather.
I don’t know what to say that hasn’t been said!!
Great work in here…
Right on man, I’m the only white guy in my home gym, so I know how you feel. Haha
Even though you had no time, you kicked the Shit out of those weights
LWI
Thanks MiM!
“And lo, the good Lord said, ‘if thou shalt puke while lifting and yet still finish thine training, thou shalt inherit the earth’” - Its in the Bible, somewhere, promise.
Woke up feelin sick, didnt eat much, felt bad, then went to train. Awesome. Turned out to be a good day. Took DoW’s advice and did RDL’s with a sumo stance to help lockout on deadlift.
Accessories for yesterday
Warm ups
Sumo Romanian Deadlift - LWI
135 x 12
225 x 10
315 x 10
405 x 4 x 5
puked, gatorade shot out my nose, to which I began laughing, I think I’m insane
455 x 5
Doing these sumo style was a lot harder than I expected
Leg Press close stance
12tp x 15
14tp x 15
16tp x 15
18tp x 10
20tp x 10
Lying Leg Curl
2tp x 20
3tp x 15
4tp x 12 - stripped two plates - 2tp x 15
Leg Extension
2tp x 20
3tp x 15
4tp x 15
45 Degree Back Extension /ss/ Decline sit ups
3 x 10-12 each
Heres some good metal for yall