That Hammer strength row machine is great. My lats are sore clear down to the hips. After comp I wanna try the HS pulldown.
I’m buying Jim Wendler’s “3 days A Week” book today along with Eric Cressey’s “Maximum Strength.”
Should be some fun reading.
You do come up with the most interesting “assist” exercises…
As always your training looks excellent and packed with exercises I’ve never heard of. I need you as a trainer.
[quote]ecogenx wrote:
As always your training looks excellent and packed with exercises I’ve never heard of. I need you as a trainer.[/quote]
Someone like you needs to be talking to someone stronger than me for training.
Redneck time out
[quote]skidmark wrote:
Redneck time out[/quote]
Perfect for my eight year old and the road trip we are about to take 
Just gave me an idea. Instead of holding the dumbell in your hands why not use a dip belt instead?
I’ll have to take a look at that article. I don’t know how the gym owner will feel about standing on his benches though
[quote]Ironmantrw wrote:
Just gave me an idea. Instead of holding the dumbell in your hands why not use a dip belt instead?
I’ll have to take a look at that article. I don’t know how the gym owner will feel about standing on his benches though
[/quote]
I thought of that, but I think holding it in the hands increases the amount of torque and allows one to nail the glutes and keep the quads out of it by keeping the DB out front further.
I realised that after reading the article. Might be a replacement for squats when your back is overly tired. Louie Simmons can be a hard read sometimes because he skips about so much.
[quote]daddyzombie wrote:
skidmark wrote:
Here’s the plan until the 13th:
Aug 28 - Assistance
30 - Bench
Sept2 - Lower body (no Deads)
4th - Assistance
6th - Work up to openers
SQ - 345
BP - 245
DL - 445
7th-13th, GPP, rest,eat a ton, recover
I was just gonna ask you if you’d decided on your openers.
Very similar to mine except for that deadlift. I’ll be pleased as hell to pull that on my third attempt
[/quote]
Dang - now I’m wondering if I’m starting too high…
I pulled 415 4x3 a little while back from a 2" deficit, so I think it’ll be okay…
2008-8-30
Upper
Bench w/u
135x8
185x5
215x3 (all reps paused)
2-board Manpon
245x5 (all reps paused)
265x3,2,3 (baseline PR)
Neutral Grip DB Floor PRess
95’s 2x5
Speed Bench
130x30 (PR +4 reps)
HS close Grip Press
2 plates 3x6
Body Masters Triceps Extensions
140x10
160x8
180x6 (this machine lies, but I like the way it lies)
Weighted planks
100x 60sec
Oscillated L holds
2x15
Lookin good there Skid!!
Speed Bench-- is that just as fast as you can ROM for as many as you can?
I love the DB floor presses, too.
[quote]SteelyD wrote:
Lookin good there Skid!!
Speed Bench-- is that just as fast as you can ROM for as many as you can?
I love the DB floor presses, too.[/quote]
Thanks DZ. Maybe my arms will get to be as big as yours 
As it turns out the speed bench is pretty much working the lower half of the ROM. Since I’m going as fast as possible I find that I’m not doing full extension. I don’t do full ROM bench anymore on the heavy sets so the speed set seems to act as a complement to the heavy work.
I get to raise weight now, since I hit 30 reps.
I had some serious technical errors on the bench today. I got away with them on the lighter sets, but they cost me reps on the heavier ones.
- I’m letting my wrists cock back, which is costing me force to the bar.
- I didn’t stay tight at the bottom, making it harder to push out of the hole
- I’m not gripping the bar hard enough
- I’m not pulling the bar apart.
Had I been doing those things I would have had four reps on the first set of 265 and 3 on the second set. I pulled it together a bit - only missing 3) and 4) above - but have to do better come comp time.
Things I did right:
I got my shoulders set right and tight and I got the best arch I’ve had since my back got hurt and held it all the way through the set. When I got the 3rd set of 3, I had my wrists straight and stayed tight. Even though the last rep was slow, there was no doubt in my mind it was going up - it felt that good…
Whoohoo! Chest and lats are sore today. Nice. Wish I had one more cycle before comp to try repping 275.
I’m really pounding the protein and eating whatever is available to try and get my weight up. I’m hoping to weigh in at the 198 class for the comp. I’m also hoping to make a habit out of stuffing my face. In the past I’ve been good for a couple of days of solid eating and then the old habit of not eating takes over again.
It’s a twofold problem
- I generally have no appetite until I’m ravenous
- I haven’t taken control of my food supply, depending on others to buy the food.
This has not worked out well, because some individuals are afraid that I’m hurting myself with my diet (super high protein and fat).
“You’re going to give yourself a heart attack.”
Maybe, but probably not. The science shows that such a diet is more likely to make you live longer and be more healthy than that of the low fat, low calorie crowd.
It’s all getting sorted out, though. Weight has steadied at 180 up from 175 over the last month which puts me in striking distance of 182-185 just by drinking a bunch of water. However, It would be better to just really weigh that much. I’m figuring 1 pound bodyweight gets me 4-5 lbs n my lifts.
This one’s for Bunny and Hel.
This guy weighs 260 pounds and is doing 6 reps with 110 lbs. I don’t care if he’s kipping cheating or whatever, he’s getting to the top with a full grown woman strapped to his waist…
Wait. I mean, um, the weight of a full grown woman strapped to his waist.
Bench seems to be coming up strong at the right time, Skidmark. Are you getting a hand-off on these to get the in-hand placement down?
[quote]1Geech wrote:
Bench seems to be coming up strong at the right time, Skidmark. Are you getting a hand-off on these to get the in-hand placement down?[/quote]
Nope. Jus’ l’il ole me pulling it out of the rack. I’m using a squat rack and the arrangement of the pins is such that I can take it out almost over my chest, so It’s almost as good as a handoff.
#3 gripping the bar as tight as you can is critical.Your bench is moving up great.
#3 gripping the bar as tight as you can is critical.Your bench is moving up great.