[quote]bignate wrote:
try neutral grip db presses as assistance really hammers the triceps and teaches you to tuckand use the lats. Also i would do reverse grip presses if you have good spotters it will force you to tuck very well and you can use the grip you would normally[/quote]
I was actually thinking about giving the RG presses a try. I could use them for assistance next cycle.
[quote]BlackLabel wrote:
bignate wrote:
try neutral grip db presses as assistance really hammers the triceps and teaches you to tuckand use the lats. Also i would do reverse grip presses if you have good spotters it will force you to tuck very well and you can use the grip you would normally
I was actually thinking about giving the RG presses a try. I could use them for assistance next cycle.[/quote]
i would use them as your main bench exercise, thats what i did because they are just as taxing, unless you plan on using them for rep work 6-12 to work on form of the tuck etc… then i could see them working in that way, but i would go with db’s nuetral for assistance over a heavy bench replicate exercise
8-11-09 Cycle 3/ Week 3/ Day 2
Squat:
135x5
185x5
225x4
belt
260x5
295x3
325x5-PR
Power clean:
135x5
185x4-PR
205x4-PR
225x1-PR
245x0
Very good day despite some hardships. The speakers on my headphones were messed up, so the sound would transer from one to another every few seconds, which was a little distracting. Also, my lever belt was way to tight, so that messed it up, its hard to explain.
But, the squats felt great. I was expecting 325 for MAYBE 3 reps, so when I got 5 I was stoked. Im positive im good for 405 in wraps.
I fixed my power clean form, so now there alot easier. I use to hit the weights off my legs and then try to clean them, im not sure why. But I got the form down today, and was suprised at what I could do.
Finally.
[quote]BlackLabel wrote:
8-11-09 Cycle 3/ Week 3/ Day 2
Squat:
135x5
185x5
225x4
belt
260x5
295x3
325x5-PR
Power clean:
135x5
185x4-PR
205x4-PR
225x1-PR
245x0
Very good day despite some hardships. The speakers on my headphones were messed up, so the sound would transer from one to another every few seconds, which was a little distracting. Also, my lever belt was way to tight, so that messed it up, its hard to explain.
But, the squats felt great. I was expecting 325 for MAYBE 3 reps, so when I got 5 I was stoked. Im positive im good for 405 in wraps.
I fixed my power clean form, so now there alot easier. I use to hit the weights off my legs and then try to clean them, im not sure why. But I got the form down today, and was suprised at what I could do.
Finally.[/quote]
Great work buddy, keep kicking ass
Thanks Mrodock!
8-13-09 Cycle 3/ Week 3/ Day 3
Standing OH press:
95x5
115x3
145x6-PR
Standing is much better than seated IMO. Ive been doing seated since last year, with no back support, and it sucks.
DB rows:
60x12
85x3x12-tuff
Low row:
100x12
130x12
140x2x12
Did 1 set off BB curls and 2 sets of DB extensions and left, had to get out of there. Forgot my wrist wraps, I havent used em yet for OH press, so next cycle ill be using them.
For anyone whos reading, does Jim Wendler say you can stay with the same weight for 2 cycles? im thinking about keeping the bench numbers the same.
Will be moving up to 315 for deadlifts tomorrow, I want atleast 6 reps.
I don’t want to speak for Wendler but it sounds like a really good idea and seems to work within Wendler’ philosophies on training.
[quote]mrodock wrote:
I don’t want to speak for Wendler but it sounds like a really good idea and seems to work within Wendler’ philosophies on training. [/quote]
Alright, I will stick with the same bench weights, really wanna get 245 for 5 reps.
Just got done watching your youtube videos. I really couldn’t see what you were talking about (your stance) in your deadlifts…
Also seated military press, awesome. For some reason I can’t do this, it feels like my spine is being compacted and I just can’t get anywhere close to what I can do with my OHP
[quote]ALKoHoLiK wrote:
Just got done watching your youtube videos. I really couldn’t see what you were talking about (your stance) in your deadlifts…
Also seated military press, awesome. For some reason I can’t do this, it feels like my spine is being compacted and I just can’t get anywhere close to what I can do with my OHP[/quote]
Heres a video with the same stance as myn.
My feet are close together, like in a conventional pull. But my arms are inside of my legs, rather than outside (hope that makes sense). It helps my keep my back a little flatter during the pull, but doesnt beat up my hips.
And thank you,
Have you found you pulled more weight this way or have you had to work back up from a conventional or sumo?
[quote]ALKoHoLiK wrote:
Have you found you pulled more weight this way or have you had to work back up from a conventional or sumo?[/quote]
Well, I only started pulling at the beggining of the year, and I started off sumo, because I couldnt keep my back very flat with conventional.
But, I do pull more this way than with sumo. I remember I had been failing on 385 for weeks, and finally switched to this stance and pulled it the first day.
8-14-09
Deadlift:
135x8
225x5
285x3
315x14-PR
Front box squats:
135x8
155x8
175x8
3 front ab planks x 60 sec. each
Leg raises: 2x12 - 1x15
Pretty happy with the deadlift. Thats definitly something like a 6 rep PR, and I still had a few in the tank, just didnt wanna lose form to much. I WAS RECORDING IT TO! But the damn camera ran outta memory a second before I started my set.
[quote]BlackLabel wrote:
8-14-09
Deadlift:
135x8
225x5
285x3
315x14-PR
Front box squats:
135x8
155x8
175x8
3 front ab planks x 60 sec. each
Leg raises: 2x12 - 1x15
Pretty happy with the deadlift. Thats definitly something like a 6 rep PR, and I still had a few in the tank, just didnt wanna lose form to much. I WAS RECORDING IT TO! But the damn camera ran outta memory a second before I started my set.[/quote]
Congrats on that nice PR! Thats sweet.
nice! i havent tested mine with 315 for a month or two but i hit 12 with it i think you should be good for liek 455-495 one rep max if you get a good carry over from rep deads like me
[quote]Raw Meat wrote:
BlackLabel wrote:
8-14-09
Deadlift:
135x8
225x5
285x3
315x14-PR
Front box squats:
135x8
155x8
175x8
3 front ab planks x 60 sec. each
Leg raises: 2x12 - 1x15
Pretty happy with the deadlift. Thats definitly something like a 6 rep PR, and I still had a few in the tank, just didnt wanna lose form to much. I WAS RECORDING IT TO! But the damn camera ran outta memory a second before I started my set.
Congrats on that nice PR! Thats sweet. [/quote]
Thanks dude, I was really suprised when I banged out the first few reps.
[quote]bignate wrote:
nice! i havent tested mine with 315 for a month or two but i hit 12 with it i think you should be good for liek 455-495 one rep max if you get a good carry over from rep deads like me[/quote]
Thad be sweet, I think im around 405 right now.
[quote]BlackLabel wrote:
bignate wrote:
nice! i havent tested mine with 315 for a month or two but i hit 12 with it i think you should be good for liek 455-495 one rep max if you get a good carry over from rep deads like me
Thad be sweet, I think im around 405 right now.[/quote]
must have the stanima, once you start training low reps it should come pretty fast i would think
8-17-09
Cycle 3/ Week 4/ Deload
Bench:
135x3x8
Assisted pullups SS with purple band pushdowns:
5 - 20
5 - 20
5 - 20
boring.
…have you tested your deadlift max in awhile?
I keep reading where people say that if you usually can do something for 10 reps (lets say 300x10= 400) have you found that to be true?
Oh and congrats on the 315x14, I only wish I knew how your hams/quads felt after that…
[quote]ALKoHoLiK wrote:
…have you tested your deadlift max in awhile?
I keep reading where people say that if you usually can do something for 10 reps (lets say 300x10= 400) have you found that to be true?
Oh and congrats on the 315x14, I only wish I knew how your hams/quads felt after that…[/quote]
Last time I maxed was 5 or 6 months ago and I pulled 385. I think I was doing 305 for 8 reps. So I think its safe to say im at atleast 405.
It’s hard to say, I think that vary’s from person to person. Some people are stronger for reps as apposed to their 1RM. But yes, I think if you can do 300x10 on Squat or DL, you should be somewhat close to 400.
That set wasnt to failure, I think I had 3 reps left in the tank, but I really didnt feel my legs hurting that bad. They felt fine…