My mistake on the BLOCK DL. Still nice pulls.
I agree with you on the importance of bar speed.
[quote]thebruce13 wrote:
My mistake on the BLOCK DL. Still nice pulls.
I agree with you on the importance of bar speed. [/quote]
Ive found like allot of guys talk about,If I can get the bar moving fast off the floor I can a majority of the time bypass my sticking point in the lift.Ill be honest I fall into the category of being a brute strength type of guy. I’m not overly explosive guy ,I’m a grinder type. Dave Tate has talked about this over the years. If found that on deads (which in reality, I suck at ) that having some type of direct speed work either in the form of speed deads or cleans in reality is beneficial for me. which Ive stupidly gotten away from …that’s a long story in itself. When I don’t spend anytime doing speed work I tend to actually lose “power” . I end up falling back into just using brute strength then I end up grinding the bar off the ground while using heavy weight . On the other hand Ive found that any type of speed type training for the bench and squats does not provide any benefit for me…
[quote]bulldog9899 wrote:
^^^ on the 5/4/3/2/1 reps on dips and chins hes only go to failure on the last one.[/quote]
Ah, I see, so the last set was the work set then?
Interesting about the speed work, I’ve heard about it, played with it from time to time but no real program. Interested to see how it works out for you.
4/14/12
warm up: pvc pipe
light stretching
Band GM’s
4’block deads: 135 x 3 x 5
235 x 5
280 x 4
330 x 3
375 x 2
400 x 1
425 x 1
450 x 1…pretty easy
Deads : 400 x 12…(each rep done dead stop) These SUCKED !!! Again it became more about actual conditioning then strength
Speed deads: 330 x 10 singles
Close grip pull ups: 5/4/3/2/1/5
Shrugs: 135 x 10 / 225 x 10 / 315 x 10 /405 x 10 / 515 x 5…OK , I just got stupid last set wasn’t pretty there was no feeling the muscle.
That was all.
[quote]cavalier wrote:
[quote]bulldog9899 wrote:
^^^ on the 5/4/3/2/1 reps on dips and chins hes only go to failure on the last one.[/quote]
Ah, I see, so the last set was the work set then?
Interesting about the speed work, I’ve heard about it, played with it from time to time but no real program. Interested to see how it works out for you.[/quote]
To a certain degree, a major benefit of doing speed work with singles, it allows me to work on form without over stressing the CNS.
well the Bullpup is now official in love with throwing the discus. He place 1st in a Jr.High track Meet this week.
Funny how winning a competition makes a sport look wonderful. How is he at shot put?
All right BP!! Disc was always one of my favorite events.
[quote]cavalier wrote:
Funny how winning a competition makes a sport look wonderful. How is he at shot put?[/quote]
Shot Put?..No worth a damn.
[quote]dday wrote:
All right BP!! Disc was always one of my favorite events.[/quote]
Rock and roll baby.
4/16/12
warm up: light db movement/band
Bench: Bar x 20
95 x 10
135 x 5 x 5
175 x 5
205 x 4
240 x 3
265 x 2
290 x 1
310 x 1
325 x 1…paused this on my chest for a good 5 seconds, Felt damn light.
280 X 17 (according to my spotter)… HOLY SHIT!!! I intentionally went for broke on this set since it was a Test set. With 6 more bench sessions to go im pretty confident Ill hit the numbers I going for on bench.
Incline Bench: 245 x 8 /245 x 10 …improvement
Standing behind the neck press: 3 x 10 x light weight…Yes I said BTN press for 1. I use to do them all the time before they were called to “Dangerous” 2. I could give a Fuck Less what the so call experts say anymore.
Skull crushers: 2 x 12 x SW
Scott bench arm curls: 2 x 12 x SW
Damn Good session for me !!! I think im actually sexually excited!
I was with you until the last Bench set, then you lost me! 280x17 Holy Shit is right. Looking forward to watching you get 450+ at the June meet. P.S, Get the “excited” stuff under control before June as I don’t want to watch that.
[quote]bulldog9899 wrote:
I think im actually sexually excited![/quote]
Is this a rare sensation for you?
Great job on the bench.
[quote]DBasler wrote:
I was with you until the last Bench set, then you lost me! 280x17 Holy Shit is right. Looking forward to watching you get 450+ at the June meet. P.S, Get the “excited” stuff under control before June as I don’t want to watch that.[/quote]
well Dave im only going for 410 at this point, Ill make sure Ill have the excited stuff under control, since it might be kind of awkward to be that way while wearing a singlet.
[quote]kpsnap wrote:
[quote]bulldog9899 wrote:
I think im actually sexually excited![/quote]
Is this a rare sensation for you?
Great job on the bench. [/quote]
Thanks…
my wife might say that its a rare occurrence…LoL
I think you are selling yourself short at 410. I just looked back at my log from when I got 405 several years back and around that same time I did 265x13. I know everyone is different but I’m willing to bet if you can do 280x17 you have at least 425 in you.
[quote]DBasler wrote:
I think you are selling yourself short at 410. I just looked back at my log from when I got 405 several years back and around that same time I did 265x13. I know everyone is different but I’m willing to bet if you can do 280x17 you have at least 425 in you.[/quote]
Well more then likely your right. By formula the 280 x 17 gives me a projected max of 440. But, Ive learned that its always smart to be conservatives at this point while trying to project a max for a Meet. Never know, if im killing on my first and second attempt I might get squirrely on the third.
280x17 holy crap man. Bad ass.
[quote]bulldog9899 wrote:
[quote]DBasler wrote:
I think you are selling yourself short at 410. I just looked back at my log from when I got 405 several years back and around that same time I did 265x13. I know everyone is different but I’m willing to bet if you can do 280x17 you have at least 425 in you.[/quote]
Well more then likely your right. By formula the 280 x 17 gives me a projected max of 440. But, Ive learned that its always smart to be conservatives at this point while trying to project a max for a Meet. Never know, if im killing on my first and second attempt I might get squirrely on the third.[/quote]
Makes sense to me. Knowing that you will be able to smoke 410 Raw should give you plenty of confidence.
Damn, 280 for 17? What a monster!
james