3ct paused CGs are fun
[quote]spar4tee wrote:
3ct paused CGs are fun[/quote]
5/1/12
No way to get to wrestling tonight so did recovery stuff.
XXXtra Recovery
-Squat 45x25/25
-Bench 45x50
-Pulldown Abs 35x50
-Pushdowns micro minix50
-Facepulls micro minix50
-Hammy Curls Micro minix25each
-DB Hammer curls 10x50
-Prowler 70lbsx10
Bench tomorrow
5/1/12
Squat from 4/30/12 Back Squat 250x5
IGNORE MY LAUGH LUL
EDIT: I also realize I need to pull my elbows under more.
[quote]PlainPat wrote:
5/1/12
Squat from 4/30/12 Back Squat 250x5
IGNORE MY LAUGH LUL
EDIT: I also realize I need to pull my elbows under more.[/quote]
LOL
that last one looked like a GM … gotta stay tight
[quote]spar4tee wrote:
[quote]PlainPat wrote:
5/1/12
Squat from 4/30/12 Back Squat 250x5
IGNORE MY LAUGH LUL
EDIT: I also realize I need to pull my elbows under more.[/quote]
LOL
that last one looked like a GM … gotta stay tight[/quote]
was the LOL at the laugh? haha I have no idea why I did that.
I know, thats seriously one of my BIGGEST problems
5/2/12
Accumulation Week 1
Bench
-1 Thumbs in CG Bench (paused)
45x2x5
75x5
95x5
105x5
125x3
145x1
160x6 - Easy. Last was 165x1 so this was a nasty PR. Have a video coming up.
135x13 -+5lbs +2 reps PR
-DB Bench
25x12
—work—
40x20
50x15
60x10/7/5+3
-Band Pushdowns
minix20
—work—
Light+minix45+15
Lightx50
-DB Row (deadstop)
25x12
—work—
70x20
80x10/10 (Kept it low so I could go all out on 90)
90x12+8
-DB Hammer Curls
—work—
25x20
35x20
40x12/8
-Cable Upright Row
—work—
10x20
20x20
25x20
Good pumps and good PRs. Today was sexy. Video up soon
5/2/12
1 Thumbs in CG Bench (paused) 160x6 from 5/2/12
[quote]PlainPat wrote:
5/2/12
1 Thumbs in CG Bench (paused) 160x6 from 5/2/12
[/quote]
I noticed that your legs are moving around. This means you’re losing some tightness at the bottom. What I would suggest is (maybe) tyring to get a bigger arch. Since me and you bench the same (with our feet flat), I suggest what Ed has told me - Point your toes up and try and force them through the top of your shoe before you even get the bar out of the rack. This way, your ass, hamstrings, and lower back are already tight. Once you get down to the bottom, push backwards and up through your feet. This should give you a better pop off the chest.
CS
[quote]CSEagles1694 wrote:
[quote]PlainPat wrote:
5/2/12
1 Thumbs in CG Bench (paused) 160x6 from 5/2/12
I noticed that your legs are moving around. This means you’re losing some tightness at the bottom. What I would suggest is (maybe) tyring to get a bigger arch. Since me and you bench the same (with our feet flat), I suggest what Ed has told me - Point your toes up and try and force them through the top of your shoe before you even get the bar out of the rack. This way, your ass, hamstrings, and lower back are already tight. Once you get down to the bottom, push backwards and up through your feet. This should give you a better pop off the chest.
CS[/quote]
So all my weight should be on my heels really?
[quote]PlainPat wrote:
[quote]CSEagles1694 wrote:
[quote]PlainPat wrote:
5/2/12
1 Thumbs in CG Bench (paused) 160x6 from 5/2/12
I noticed that your legs are moving around. This means you’re losing some tightness at the bottom. What I would suggest is (maybe) tyring to get a bigger arch. Since me and you bench the same (with our feet flat), I suggest what Ed has told me - Point your toes up and try and force them through the top of your shoe before you even get the bar out of the rack. This way, your ass, hamstrings, and lower back are already tight. Once you get down to the bottom, push backwards and up through your feet. This should give you a better pop off the chest.
CS[/quote]
So all my weight should be on my heels really?[/quote]
Pretty much. When you go to push at the bottom of the rep, try and push yourself backwards. If you’re set up the right way, then you won’t move. You should feel some extra pressure on your traps.
CS
No laugh this time … I am disappoint
[quote]CSEagles1694 wrote:
[quote]PlainPat wrote:
[quote]CSEagles1694 wrote:
[quote]PlainPat wrote:
5/2/12
1 Thumbs in CG Bench (paused) 160x6 from 5/2/12
I noticed that your legs are moving around. This means you’re losing some tightness at the bottom. What I would suggest is (maybe) tyring to get a bigger arch. Since me and you bench the same (with our feet flat), I suggest what Ed has told me - Point your toes up and try and force them through the top of your shoe before you even get the bar out of the rack. This way, your ass, hamstrings, and lower back are already tight. Once you get down to the bottom, push backwards and up through your feet. This should give you a better pop off the chest.
CS[/quote]
So all my weight should be on my heels really?[/quote]
Pretty much. When you go to push at the bottom of the rep, try and push yourself backwards. If you’re set up the right way, then you won’t move. You should feel some extra pressure on your traps.
CS[/quote]
Alright I’ll try to put that in on my next bench day, thanks
[quote]spar4tee wrote:
No laugh this time … I am disappoint[/quote]
Even though it was 160x6 and my last was 165x1 ?! sadface.jpg
Technique needs honing, I know
5/3/12
Not so hard wrestling practice. Deadlift RE tomorrow… I think I’m doing regular conventional deadlift or sumo ( I have to check logs and figure it out) and my base number I want is 305x8. Maybe higher or lower depending on how I feel.
[quote]PlainPat wrote:
[quote]spar4tee wrote:
No laugh this time … I am disappoint[/quote]
Even though it was 160x6 and my last was 165x1 ?! sadface.jpg
Technique needs honing, I know[/quote]
LOL “you did good, kid”
[quote]spar4tee wrote:
[quote]PlainPat wrote:
[quote]spar4tee wrote:
No laugh this time … I am disappoint[/quote]
Even though it was 160x6 and my last was 165x1 ?! sadface.jpg
Technique needs honing, I know[/quote]
LOL “you did good, kid”[/quote]
Not sure if congratulating… or referring to unknown quote
[quote]PlainPat wrote:
[quote]spar4tee wrote:
[quote]PlainPat wrote:
[quote]spar4tee wrote:
No laugh this time … I am disappoint[/quote]
Even though it was 160x6 and my last was 165x1 ?! sadface.jpg
Technique needs honing, I know[/quote]
LOL “you did good, kid”[/quote]
Not sure if congratulating… or referring to unknown quote[/quote]
LOL screw it … good benching man
[quote]spar4tee wrote:
[quote]PlainPat wrote:
[quote]spar4tee wrote:
[quote]PlainPat wrote:
[quote]spar4tee wrote:
No laugh this time … I am disappoint[/quote]
Even though it was 160x6 and my last was 165x1 ?! sadface.jpg
Technique needs honing, I know[/quote]
LOL “you did good, kid”[/quote]
Not sure if congratulating… or referring to unknown quote[/quote]
LOL screw it … good benching man[/quote]
Thanks mane, lol ashamed at my confusion
5/4/12
Accumulation Week 1
RE Deadlift
-2" Deficit Deadlift (Conventional)
95x2x5
135x5
160x5
185x5
225x3
260x1
285x9 -+Belt. Easy, all of them were fast even though the last few were hard. Last best
was 305x1 and was a grinder. So my ERM for 285x9=370… we’ll assume its high a little bit and I could only get 360. So technically kinda sorta a +55lb PR
-Band Hammy Curls
—work—
2 Lights+microx20
2 Lights+minix20
3 Lightsx20
-GM’s
85x12
—work—
140x20
150x10/10
160x10/10
-DB Side Bends
25x12
—work—
50x20
60x20
70x20 -w/ straps
-D-Handle Cable Rows
40x12
—work—
75x20
90x10
100x15/15
Notes:
-I actually pulled off a slightly higher box than I hit 305x1 off of. I count it the same though. EDIT: SLightly higher as in closer to a 3 inch deficit.
-Everything felt fast but now I’m EXHAUSTED.
Bench RE tomorrow.