BM,
Lol. I slept in all day sunday. My girlfriend made me go out the night before so I ended up drunk. I’m just glad I opted to workout on sat for dynamic bench day. I was feeling so shitty on sunday… I normally do the restorative workouts on the “off” days. Then again, it just depends on how I feel. Louie Simmons used to do tons of extra workouts but it took a long time to build up to where he was.
Tung-lol yea …but nothing beats getting your girlfreind drunk and then she lets you ass bang her hugh…lol
Max effort bench press day
gpp warm up
2x15 wide grip lat pull downs
2x10 front raise
2x10 close grip lat pull downs
2x10 rear raises
2x10 v-grip pull downs
2x10 rear delt fly
Max effort movement
foam press in titan fury
bar x tons
135x5x2
185x3
225x3
245x3
275x3 put shit on here
300x3
315x3
335x3
355x3
365x3
385x3
395x3 huge pr…from about 335 on there was within just 1/4 of a inch of foam and carpet pad from my chest…so this was a good sign and a great workout…
yesterday morning i couldnt lift my amrs i was in so much pain… went and saw my ART therapist yesterday afternoon…today hit a pr lol…had some moderate pain but im 75% better…i have some really tore up nerves in between my collar bone nd trap its causing shooting pain dwon both my arms it really hurts when i lay down…but my ART guy said ill be better within 3 trips have to beleive him he made me feel 75% better after 1 15 minute trip…going again saturday…
dumbell bench
55pound bells 2x20
rear delt flys 5x20 30 pound bells…
…big martin
Congrats, dude. Lookin’ good. Just think what you will hit in the custom. Are the sleeves cuffs staying in the same place set to set or are they riding up a little?
the last 2 times i have used the fury i have rolled the sleeves up about a 1/2 inch or so…i can do this in the IPA or APF…at first i didnt like the long sleves but now that i am rolling them up the shirt is giving me a TON more pop through lockout…and it gives more pop off the chest than any ahirt i have used…big martin
Dynamic squat and deadlift
gpp warm up
pull down abs 5x15
a1. pull throughs 5x8
a2. blue band gm’s 5x10
b1. wide grip lat pulldowns 3x12
b2. green band leg curls 3x33
dyanmic squat
*** i am felling weak at the top portion of my squat so every other weak i am going to jack up the band tension for speed-strength and then deload the next weak with more bar wieght and only 1 band either green or blue…
blue band + green band + purple band for all sets
bar x5x2sets
135x2x1
185x2x1
225x2x1
255x2x2
275x2x2
285x2x2
300x2x1
***wow this was a lot of tension more than i have ever worked with…i felt very fast out of the bottom and really had to drive and finish off at top… just what i need…
speed deadlifts off a 4inch box + 2 mini bands…all done in a sumo stance…
275x1x10
pull throughs 3x8
thats all i did the squats were killer…big martin
I love it when he says “That’s all I did.”
That’s insane tension, dude. You had to be fried when that was over…lol! I work up on Sunday culminating a 3 week chain cycle then back to the bands the following week…my body is always shocked when I get back under the bands the first week. One things for sure, you learn that just because the walkout feels like it’s gonna crush ya don’t mean ya can’t stand back up with it! It’s all in your head, baby!
That’s a fucking shit load of tension bro. You should read this article in the current Monster Muscle I think. (I’ll check for you) about excessive band tension all the time.
Yea it was a lot of tension thats why i keep the sets down and keep the real working sets around 5-6 Like louie says…Its not over 90% though… not any where near 90% in the bottom… maybe close to 80-90% in the top…I also am going to deload each week just like in Jim Wendlers article “squating a diffirent perspective” … you can use heavy band tension every other week as long as you deload every other week…so next week i will use between 40-46% bar weight with just one blue band…big martin
big martin, haven’t checked in on your training in a long time, but it looks like things are going pretty well. Keep up the good work.
As far as the DE day band tension goes, most of us at our gym here in Buffalo feel that 3-4 weeks of heavy band tension is okay, as long as it is followed by 1-2 deload weeks where only straight weight is used. You seem to be on the right track with the 5-6 sets maxmimum on these heavy band tension days. Sometimes we will go as low as 4 sets on certain circa max weeks.
I also wanted to tell you that your advice a while back on the DE bench “circa max” cycles has worked really well for me. Two weeks ago I hit 450 in the gym (DD) immediately following one of these cycles, and am shooting for somewhere between 450-500 at my next meet in March.
I still see no picture yet of your speed dead contraption !!! haha, keep banging brotha.
Steve…bud thanks for stopping by…i am glad you had a lot of success with the dynamic bench cycle… and damn bro if you get 500 in your bench with your dl numbers youll be on you way to elite soon…With the dynamic band tensiion on squat day i am using wendlers squating a diffirent perspective guidlines… i just am upping the band tension a little because my weak point seems to be at top on my squat…i plan to deload every other week with just one band and 40-46% bar weight…big m
landon…its not my fault… my training partner has the pic taken he just never does it… i tell him to do it every day…he is too busy tanning all the time…big m
dynamic bench press
gpp warmup
a1.lat pull downs wide grip 2x15
a2.front raise 2x10
b1. close grip lat pull downs 2x12
b2. rotator circles 2x10
c1. very close grip lat pulls 2x10
c2. rear delt flys 2x8
dynamic bench press
doubled mini bands plus 145x3x3
doubled mini bands plus 155x3x3
doubled mini bands plus 165x3x3
5 inch rack lock outs + doubled mini bands
****first time doing these with bands and wow they really take it up a level…i think this movement will take my lock out strength up a level…
expect to see it more often…
205x3
225x3
275x3
315x3
355x3
385x3
405x3
415x3
315x10
a1. seated row 3x15
a2. face pulls 3x8
reverse bench press lat pull downs…*****need to do these a lot more also…my ART doctor told me i need to stabilize my middle back because my traps are overpowering them…causing never pain in my neck and down my arms…
3x8
2x30
…big martin
max effort squat dl
gpp warm up
a1. ab pull downs 5x15
a2. blue band gms 5x15
a3. dumbell bench press 5x30 seconds
b1. v-grip pull downs to the belly 3x12
b2. green band leg curls 3x33
max effort movement
good morning-squat with 14 inch camberd squat bar…very close stance ass to the grass with a pause in the bottom
bar x10
135x3x2sets
185x3
225x3
275x3
315x3
385x3
425x3
450x1
475x1
505x1…“Clean”…“naturual” …get the point lol…pr
reverse purple band deadlifts off 2 inch box…
225x2x2sets
315x1
405x1
500x3 singles with 1 minutes rest held for 10 seconds at top…
515x1 single held at top for 10 seconds
dumbell shrugs 3x20 with 75 pound bells…
great day…all snowed in…no class…no work…just all sex and lifting…and a little break for some food …big martin
“all sex and lifting”
youre a bastard!
i cant suspended chain good morning anything close to the weight of my deads but i feel them a ton. will these help my deads? i dead with my hips pretty high (conventional) and have no problems with the lockout. my most difficult part(sumo or conventional, but esepcially conventional) is the first few inches off the floor. should i still work the susp. bars or just keep hitting pulls off of a box? what do you think about extra-wide sumos . will these help me at the bottom? im continuing to alternate sumo and conventional because im getting stronger in both doing it this way. for some reason my sumos seem to putter out if i dont also train the conventionaly (probably because the conventionals are building alot of l-back strength.). let me know what you think. thanks man.
Ryan the safety squat bar chain suspended gm is the best max effort movement to build the deadlift in my opinion…i do suspended safety squat bar gm’s every 3 weeks…it has helped my squat and deadlift more than anything i have done…i dont think i would recomend them without a safety squat bar or a cmaberd squat bar becuase you could loose some fingers and it could be tuff on the shoulders also…if you do not have a one of these bars stick to alternating regular wide stance arch back gm’s and close stance bent over gm’s…the ultra wide sumo deadlifts are great for training the hips i would do these as your speed deadlifts after your dynamic squats…6-10 singles with 60% should be fine…big m
solid work bigmartin, good to see you still hitting it hard. when are you going to drag your big ass to a meet?
heavy- i will be competing in april sometime either at the ironhouse classic or a usapl meet here in indiana…
max effort bench press…
gpp warm up
a1. wide grip latpull downs 2x15
a2. dumbell bench with min behind the back 2x15
a3. front raise 2x10
b1. clsoe grip lat pull 2x10
b2. dumbell bench with min behind the back 2x15
b3. rotaotrs 2x10
c1. v-grip lat pulls 2x10
c2. dumbell bench with min behind the back 2x15
max effort movement…wanted to do 3 board press in my shirt but my training partner had vehicle problems…instead i did…
floor press lock outs with medium grip…this is just the floor press with no eccentric…you get in the bottom position of the floor press with the elbows lightly on the floor and the wieght on the pins…
bar x tons
135x3
185x3
225x3
275x3
315x3
335x3
365x3
385x3
405x3
425x3
dumebll bench press 2x12
bench press lat pull downs 3x20
face pulls 2x20
rear delts 2x8
hammer curls 2x10
…big martin
What are “bench press lat pull downs”??
There lat pull downs laying on a bench…think of them as a reverse bench press…really let your lat flare and flex and pull your upper back tight…big m