1/25/12
Youtube isn’t working will try to get that video up eventually.
EDIT: Nevermind it worked on T-Nation.
1/26/12
Great DE Lower session today. Youtube isn’t working for some reason will get vids up as soon as I can.
DE Lower (Wave Week 2)
-Box Squat onto 12"
45x2x5
85x5
120x3
145x12x2 -Easy, fast, good form. Win.
-Sumo Pulls
145x5
185x12x1 - Lol did I even have any weight on the bar? So fast
-Pull throughs
25x12
45x20,20,20,20 (Amazing work hitting stretch in hams and glutes today. Pumped like hell glad I dropped the weight a tiny bit. Hit 45x30,30,20 next.
-GM’s
55x10
95x20,20,20 (Move up to 105x20,20,20 next time these felt easy and goood)
-DB Side Bends 40x30,20,10 (45 Next for 25,25, 10)
-Hammy Curls
2 minisx30,30
Got some vids to uploads if youtube will goddamn work.
Dude… are you benching alone with no spotter or rack? I really hope not because no matter who you are, that is stupid.
[quote]arramzy wrote:
Dude… are you benching alone with no spotter or rack? I really hope not because no matter who you are, that is stupid.[/quote]
Lulz seriously this is the best I’ve got I’m trying to save up money for a rack but its not that easy being a highschool kid with no car so you can’t get a job.
[quote]PlainPat wrote:
1/25/12
Youtube isn’t working will try to get that video up eventually.
EDIT: Nevermind it worked on T-Nation.[/quote]
Try to pull your feet underneath your body as far towards your head as you can and drive through your heels pushing your traps into the bench. Your feet are wiggling all over during your lift so your getting essentially no leg drive. If someone walked up to you while you were setup and pushed on the outside of your legs, your legs shouldnt move, your entire body should be rock solid.
Also looks like your losing some upperback tightness, keeping your shoulders pulled down into the bench will give you a much more solid base to press from and will also limit your range of motion. I don’t wanna sound like a dink cause I’m constantly trying to make my form better aswell, but your making some good progress in here and your bench will take off if you get your form squared away!
[quote]clutz15 wrote:
[quote]PlainPat wrote:
1/25/12
Youtube isn’t working will try to get that video up eventually.
EDIT: Nevermind it worked on T-Nation.[/quote]
Try to pull your feet underneath your body as far towards your head as you can and drive through your heels pushing your traps into the bench. Your feet are wiggling all over during your lift so your getting essentially no leg drive. If someone walked up to you while you were setup and pushed on the outside of your legs, your legs shouldnt move, your entire body should be rock solid. Also looks like your losing some upperback tightness, keeping your shoulders pulled down into the bench will give you a much more solid base to press from and will also limit your range of motion. I don’t wanna sound like a dink cause I’m constantly trying to make my form better aswell, but your making some good progress in here and your bench will take off if you get your form squared away![/quote]
Thanks for the advice, I’ve been working on that a lot truly.
[quote]PlainPat wrote:
[quote]clutz15 wrote:
Try to pull your feet underneath your body as far towards your head as you can and drive through your heels pushing your traps into the bench. Your feet are wiggling all over during your lift so your getting essentially no leg drive. If someone walked up to you while you were setup and pushed on the outside of your legs, your legs shouldnt move, your entire body should be rock solid. Also looks like your losing some upperback tightness, keeping your shoulders pulled down into the bench will give you a much more solid base to press from and will also limit your range of motion. I don’t wanna sound like a dink cause I’m constantly trying to make my form better aswell, but your making some good progress in here and your bench will take off if you get your form squared away![/quote]
Thanks for the advice, I’ve been working on that a lot truly.[/quote]
Right on!
[quote]clutz15 wrote:
[quote]PlainPat wrote:
[quote]clutz15 wrote:
Try to pull your feet underneath your body as far towards your head as you can and drive through your heels pushing your traps into the bench. Your feet are wiggling all over during your lift so your getting essentially no leg drive. If someone walked up to you while you were setup and pushed on the outside of your legs, your legs shouldnt move, your entire body should be rock solid. Also looks like your losing some upperback tightness, keeping your shoulders pulled down into the bench will give you a much more solid base to press from and will also limit your range of motion. I don’t wanna sound like a dink cause I’m constantly trying to make my form better aswell, but your making some good progress in here and your bench will take off if you get your form squared away![/quote]
Thanks for the advice, I’ve been working on that a lot truly.[/quote]
Right on![/quote]
I’ve been walking around like STB mentioned pulling my shoulder blades together lmfao.
[quote]PlainPat wrote:
[quote]clutz15 wrote:
[quote]PlainPat wrote:
[quote]clutz15 wrote:
Try to pull your feet underneath your body as far towards your head as you can and drive through your heels pushing your traps into the bench. Your feet are wiggling all over during your lift so your getting essentially no leg drive. If someone walked up to you while you were setup and pushed on the outside of your legs, your legs shouldnt move, your entire body should be rock solid. Also looks like your losing some upperback tightness, keeping your shoulders pulled down into the bench will give you a much more solid base to press from and will also limit your range of motion. I don’t wanna sound like a dink cause I’m constantly trying to make my form better aswell, but your making some good progress in here and your bench will take off if you get your form squared away![/quote]
Thanks for the advice, I’ve been working on that a lot truly.[/quote]
Right on![/quote]
I’ve been walking around like STB mentioned pulling my shoulder blades together lmfao.[/quote]
If I counted the amount of times I body weight squatted in a day… Haha I also box squat onto the can as well as every time I sit on and off the couch, I’m pretty cool!
LOL I do that too with the toilet
[quote]PlainPat wrote:
[quote]arramzy wrote:
Dude… are you benching alone with no spotter or rack? I really hope not because no matter who you are, that is stupid.[/quote]
Lulz seriously this is the best I’ve got I’m trying to save up money for a rack but its not that easy being a highschool kid with no car so you can’t get a job.[/quote]
Seriously dude… Your rack looks like it has safeties that you just have set super low for some reason… Honestly, jsut use them. If I am mistaken then put a milk crate under each of the plates as your safety. If you don’t want to give a fuck that is your call but honestly, do you really want to end up as another dummass who kills himself benching alone? Don’t be a stupid fucking teenager who thinks he is invinsible. A buddy of mine almost killed himself doing the same thing but thankfully it just so happened that his training partner walked in late JUST as he failed with a bar rolling onto his neck.
[quote]arramzy wrote:
[quote]PlainPat wrote:
[quote]arramzy wrote:
Dude… are you benching alone with no spotter or rack? I really hope not because no matter who you are, that is stupid.[/quote]
Lulz seriously this is the best I’ve got I’m trying to save up money for a rack but its not that easy being a highschool kid with no car so you can’t get a job.[/quote]
Seriously dude… Your rack looks like it has safeties that you just have set super low for some reason… Honestly, jsut use them. If I am mistaken then put a milk crate under each of the plates as your safety. If you don’t want to give a fuck that is your call but honestly, do you really want to end up as another dummass who kills himself benching alone? Don’t be a stupid fucking teenager who thinks he is invinsible. A buddy of mine almost killed himself doing the same thing but thankfully it just so happened that his training partner walked in late JUST as he failed with a bar rolling onto his neck.[/quote]
Thanks for the concern bro and I do realize that its not safe. I do the best I can with what I have and I’m saving up for a full rack.
And those safeties are literally 2 inches longer than the hooks they suck.
[quote]clutz15 wrote:
[quote]PlainPat wrote:
[quote]clutz15 wrote:
[quote]PlainPat wrote:
[quote]clutz15 wrote:
Try to pull your feet underneath your body as far towards your head as you can and drive through your heels pushing your traps into the bench. Your feet are wiggling all over during your lift so your getting essentially no leg drive. If someone walked up to you while you were setup and pushed on the outside of your legs, your legs shouldnt move, your entire body should be rock solid. Also looks like your losing some upperback tightness, keeping your shoulders pulled down into the bench will give you a much more solid base to press from and will also limit your range of motion. I don’t wanna sound like a dink cause I’m constantly trying to make my form better aswell, but your making some good progress in here and your bench will take off if you get your form squared away![/quote]
Thanks for the advice, I’ve been working on that a lot truly.[/quote]
Right on![/quote]
I’ve been walking around like STB mentioned pulling my shoulder blades together lmfao.[/quote]
If I counted the amount of times I body weight squatted in a day… Haha I also box squat onto the can as well as every time I sit on and off the couch, I’m pretty cool![/quote]
LOL I do the same thing browndisaster does. Onto the toilet I box squat.
1/28/12
DE Upper
-DE Bench Pinky on Rings (wave week 2)
45x2x5
65x5
80x3
95x12x3 -SO easy and fast, felt great doing that
-Chin ups 9
------5 hours later-----
-Pushdowns
20x12
40x25,12,12,11 (hit 25,20,15 next)
-Flat DB Bench
25x12
50x12,6,8,6
40x12,8,8 (FUCK This sucked ass. I need to hammer this out cause this is deffinetely a weakness.)
-Lat Pulldowns
50x12
80x20,20,10,10 (Good. Hit 25,25,10 next)
-DB Curls
20x12,12,6
-Seated Face Pulls
20x12
40x12,12,6
OK so I wasnt able to do RE until LATE at night which was a mistake because I felt terrible. Got the work in but called it early on DB Curls and face pulls because its like 11 at night and I feel like shit from sleeping on the couch. Oh well no excuses, just hit it up later.
1/29/12
XXXtra Recovery
-Bench 45x4x10
-Squat onto 12" 45x4x10
-Pulldown Abs mini+microx50
-Tricep Pushdowns minix50
-Powerclean and Push Press 75x30 in 3:22 (Lol +5lbs and -40s win.)
1/30/12
Accumulation Week 5 (What will forever be known as realization day.)
ME Lower
-Box Squat onto 12" 3RM
45x2x5
85x5
115x5
135x5
155x5
195x3
225x3
240x2 (FUCK. Fail so hard its a PR though.)
215x2
-DB SLDL
25x12
65x60 20,20,10,10
-Band GM’s
Light+Minix25,25,25,25
-Pulldown Abs
25x12
55x30,30
-Hammy Curls 2 minisx40,20
OK so I taped the squats today and realized how horrendous the box has been making my form lately. After this week I’m going back to 5/3/1 BBB. I’m glad I gave this a run and I learned some things from it:
-The Box Squat made me quickly forget my form (my own fault not box squatting itself)
-Assistance work makes me big as fuck (Can’t even fit in some of my old shirts anymore my back is too big.)
-DE Work made me feel faster, but not more proficcient at the actual exercises
-Exercise variation felt good, but made me feel like I never knew where my strength was at or how to perform some exercises
So finish this week up then we on to 5/3/1 BBB again (and yes the new article did make me think. lol)
no more smediums for you lol
[quote]spar4tee wrote:
no more smediums for you lol[/quote]
Lol playing with the big boys leygo
Wonder how much this raised yer squat
[quote]XArena wrote:
Wonder how much this raised yer squat[/quote]
Possibly 30 lbs considering I hit 240x2 off the box today. Thats the problem, I can’t goddamn tell because theres so much variation.