[quote]mrodock wrote:
Very nice work Mr. Label![/quote]
Thanks man, hopefully I can get up around where you are after the base cycle.
[quote]BlackLabel wrote:
mrodock wrote:
Very nice work Mr. Label!
Thanks man, hopefully I can get up around where you are after the base cycle. [/quote]
Now I have cheater gear to obscure where I really am! But I will test my raw max ~9 days after the meet.
I hope your squat explodes and you end up 20+ pounds past me, but then I’ll be chasing you!
How does your form feel? Feeling better, more confident under the bar?
[quote]mrodock wrote:
BlackLabel wrote:
mrodock wrote:
Very nice work Mr. Label!
Thanks man, hopefully I can get up around where you are after the base cycle.
Now I have cheater gear to obscure where I really am! But I will test my raw max ~9 days after the meet.
I hope your squat explodes and you end up 20+ pounds past me, but then I’ll be chasing you!
How does your form feel? Feeling better, more confident under the bar?[/quote]
My form feels awesome, and im twice as confident as I was when i started, hopefully the second week makes me feel the same.
[quote]BlackLabel wrote:
My form feels awesome, and im twice as confident as I was when i started, hopefully the second week makes me feel the same.[/quote]
great sign, keep on rolling and do what you need to recover between sessions.
[quote]BlackLabel wrote:
jonatan-shg wrote:
BlackLabel wrote:
jonatan-shg wrote:
BlackLabel wrote:
jonatan-shg wrote:
Nice bench. 
I’ve done 164. What’s your BW?
Im hovering around 210-220.
The thing is, I was stuck on 250 for almost 2 years, and this year I finally started to go up a little.
I mean 264 of course…
Ah, okay, I’m still sub 200.
Nicely done anyways.
You do bench with pause, right? Way too often you see dudes bouncing to get more plates on the bar.
Nope. im doin touch and go. But I dont bounce, not even close. The most ive done w/ a pause is 260.
Ah, well, if you’re not a powerlifter, then i guess there’s no reason for the pause, as long as you don’t bounce, and you do, so fine.
It’s maybe already been answered, but what is your goal?
Im training for powerlifting.[/quote]
Hey man,
I noticed this and thought that you might like trying this: doing paused reps on your first 3 warmup sets for bench. I’ve been doing this, and for each rep, in my head I do the “start, press” command. Then the rest of your bench work can be touch n’ go. Just a thought.
- Tom
[quote]power_bulker wrote:
BlackLabel wrote:
jonatan-shg wrote:
BlackLabel wrote:
jonatan-shg wrote:
BlackLabel wrote:
jonatan-shg wrote:
Nice bench.
I’ve done 164. What’s your BW?
Im hovering around 210-220.
The thing is, I was stuck on 250 for almost 2 years, and this year I finally started to go up a little.
I mean 264 of course…
Ah, okay, I’m still sub 200.
Nicely done anyways.
You do bench with pause, right? Way too often you see dudes bouncing to get more plates on the bar.
Nope. im doin touch and go. But I dont bounce, not even close. The most ive done w/ a pause is 260.
Ah, well, if you’re not a powerlifter, then i guess there’s no reason for the pause, as long as you don’t bounce, and you do, so fine.
It’s maybe already been answered, but what is your goal?
Im training for powerlifting.
Hey man,
I noticed this and thought that you might like trying this: doing paused reps on your first 3 warmup sets for bench. I’ve been doing this, and for each rep, in my head I do the “start, press” command. Then the rest of your bench work can be touch n’ go. Just a thought.
- Tom
[/quote]
Is this just to practice the commands?
5-29-09
Flat bench in the A.M.:
135x5
185x2
225x1
275x0
275x0
225x5
Flat bench in the P.M.
135x10
185x12
205x8
220x3
4 board*
205x5
205x2x8
take away 4 board*
185x8
Pullups (assisted green band): 3x8
Had to stop what I was doing and go somewhere today, so I just continued the session when I got back. Failed at 275 twice, im hoping only because I had already benched 2 days ago, 2 days in a row. Im gonna keep benching like this and see what happens. Id rather do alot more sets of bench w/ little assistance anyway. My sticking point in bench is about 6 inches off my chest, so ill be doing alot of 4 board work.
i would say close grip with boards would help you alot depending on how wide you already bench: my regular is with index on rings, close for me is pinkies on rings makes a huge difference and ive noticed a nice tricep strength and alot more pop to my bench
[quote]bignate wrote:
i would say close grip with boards would help you alot depending on how wide you already bench: my regular is with index on rings, close for me is pinkies on rings makes a huge difference and ive noticed a nice tricep strength and alot more pop to my bench[/quote]
Just a few weeks ago I did 2 weeks of CG 2-board, 2 weeks of CG 1 board, and 1 week of full ROM CG bench. But your right, I do think it helped out some, ill do a few weeks of floorpress/4board press and then switch all my bench movements to CG.
Couldn’t lift today, had way to much to do. Will squat tommorow.
[quote]BlackLabel wrote:
jonatan-shg wrote:
BlackLabel wrote:
jonatan-shg wrote:
BlackLabel wrote:
jonatan-shg wrote:
Nice bench.
I’ve done 164. What’s your BW?
Im hovering around 210-220.
The thing is, I was stuck on 250 for almost 2 years, and this year I finally started to go up a little.
I mean 264 of course…
Ah, okay, I’m still sub 200.
Nicely done anyways.
You do bench with pause, right? Way too often you see dudes bouncing to get more plates on the bar.
Nope. im doin touch and go. But I dont bounce, not even close. The most ive done w/ a pause is 260.
Ah, well, if you’re not a powerlifter, then i guess there’s no reason for the pause, as long as you don’t bounce, and you do, so fine.
It’s maybe already been answered, but what is your goal?
Im training for powerlifting.[/quote]
That’s what we wanna hear.
Let’s hope you’ll have great success.
5-31-09 Smolov jr, Wk 2, Day 1
Squat: (up 10 lbs from last week)
135x5
185x3
225x3
250x6x6
DB row:
80x8
80x8
80x8
Squat’s didnt feel as bad as last week, despite the 10 lb increase.
6-1-09
Flat bench:
135x8
225x6
add reverse band micro mini (choked)
245x5
275x2
285x1
take away bands
205x10
Low pin press:
205x3
185x4
135x8
DB overhead extensions:
20x10
40x10
40x10
40x12
Still not sure how much the bands take off. I know a regular doubled mini band takes away around 40 lbs. at the bottom, and 20 at the top, so im guessing my choked micro mini’s take away 20 at the bottom, and 10 at the top…whatever.
6-2-08 Smolov jr, Wk 2 Day 2
135x5
135x5
185x4
235x3
270x7x5
These were pretty hard, but no harder than the ones last week. I ran outta protein a few days ago, and I haven’t noticed to much of an effect on my soreness. Hopefully I can get some more in the next few days.
6-4-09 Smolov Jr, Wk2 Day 3
135x5
135x5
185x4
245x2
285x8x4
Not a bad time, I recorded some of the sets, and was suprised how high I was squatting. I was told bye the lifting coach at my school that I was going…3 inches below parallel…but it seems in these videos, im not even hitting parallel. Im gonna try and upload one of the videos.
Stupid fucking uploader.
Can someone tell me if im hitting depth or not, I feel like this wouldnt pass in comp.
[quote]BlackLabel wrote:
Can someone tell me if im hitting depth or not. I feel like this wouldnt pass in comp.[/quote]
I would go about an inch deeper. That’s iffy. A good training lift, but It may or may not pass in a meet.
I would go deeper too. Where I come from that would not get passed, in some american feds, it would…
Also, try to do faster eccentrics.
[quote]zephead4747 wrote:
BlackLabel wrote:
Can someone tell me if im hitting depth or not. I feel like this wouldnt pass in comp.
I would go about an inch deeper. That’s iffy. A good training lift, but It may or may not pass in a meet.[/quote]
I was thinking the same thing, thanks man.
And Jonatan:
Usually if I have a faster eccentric I bounce out of the hole, and I lose my tightness.