He had his hand in a pitcher of if I remember correctly he had jacked up his wrist and hand after a wrestling match as a 8th grader,
Ironical I did that on my 25th… along with smiling on how I was the best built guy there…Luckily for me I was full boar into the conditioning phase I was doing.
It was time well spent, one day he is going to watch that and smile.
I hope so… gotta make sure he has good memories so he doesn’t stick me in a crappy olds folks home…LOL
Standing OHP ( swiss bar) 3 x 5 : 95 /135/185 Didnt push the weight last set was good enough for today
Bench: 160X5
185 x 4
220 x 3
240 x 2
250 x 1
265 x 1
280 x 1…all the singles were sub max weight done with a pause focusing on really popping the weight up.
NO type of back off set
Upright rows: 5 x 8-10 X someweight
push down 5 x 10-12 X someweight
Going ahead and doing something different with my programming , want to get back on a three x a week approach.
They where doing testing in PE today Dakota got credited with a 270 bench … so hes now doing 1 1/2 X BW
Many moons ago on this site there was a trend going on where guys thought being a lean 175 lbs at average height was massive. Only reason I bring this up is Dakota is only 5’8 @ 180-185 bw athletic with abs along with some thickness . When i was looking up pics for his graduation video I was reminded of that trend…In the pic I dwarf Dakota…and by some current standards some would say hes massive.
Both good looking specimens.
Are all the girls in the background his girlfriends?
Dakota is a beast. You are built like Donkey Kong.
I say that with love.
Both? Nawwhhh the only good looking specimen is my wife …
LOL no… that is the photo wall of all whom has made all conference awards …look over Dakotas left shoulder and you can spot his Football pic. Dakota for some reason doesn’t date the girls whom are athletes… which I find odd. That might change when he goes off to college.
Dakota hasn’t reached beast mode yet… regardless of what he thinks. Actually Kent Ive been told that before…guys on Dakotas Football team told him I looked like a cross between a Mountain gorilla and a grizzly bear.
Squats: Bunch of warm up sets
215 x5
245 x 4
290 x 3
320 x 2
330 x 1
350 x 1
375 x 1…all sub max singles. Well the hip is better a little tight, bar speed sucked goat.
BOX squats: 4 x 6 x SW …brought in my stance way in and really focused on quad activation.
Lunges : 4 x 10
Band abductions 3 x 20
That’s the thing that impresses me the most about your bench. If my bar speed was the same as yours I wouldn’t be able to bench 300.
You can grind out over 400. Not many guys capable of doing that. I can’t remember the exact weight but it was around 415 at a meet and it stalled about 4 or 5 inches off your chest.
Absolutely no shot from there. Somehow you got it moving again and ever so slowly pushed it all the way up to lockout. It was one of the more impressive benches I’ve ever seen.
That the weird thing about me is that I’m geared more like a semi and not like a dragster. I have ok overall strength and good repetitive strength but I’m not very explosive once I hit a certain % from my actual 1RM. A article I once read by Dave Tate over at Elitefts talked about how some guys are natural grinders while other are explosive type. In a nut shell explosive types will rely on the speed they generate in a short burst to blast past any sticking points. If they didn’t produce enough pop off the bottom or if their bar speed slows most of the time they fail. While your grinders tend to rely on raw strength to muster through sticking points. Of course the tops lifters are the lucky ones whom have both of these attributes.
After yesterday I realize that my quads have become weak…might explain why my Deadlifts have gone to hell.Should have realized it before now, I have went from a quad dominated squatter to hip dominated.
245lbs clean for Dakota in PE today…ehhhh
Did you change your foot spacing? BTW, handsome family.
While 3 strong men are paying attention;
Dave Tate identified dragsters and semi trucks, or explosive lifters vs grinders.
Years ago, he said you should spend two thirds of your time training in the style opposite from your natural tendency. So grinders should focus on dynamic work 2 out of 3 training cycles, to develop speed. Explosive lifters should try to develop “slow strength” by spending more time with max effort lifts, to develop the “low gear” strength they don’t have.
More recently, he has reversed that and said spend more time working on what you’re naturally better at. Explosive guys should train “fast” two thirds of the time, to take advantage of what they’re good at. Semi truck dudes should work heavier most of the time because that’s what they’re best at.
You men have been around the block, training for different sports, what are your opinions?
The description of a dragster fits my bench style exactly. Many times I will post a heavy bench video and get multiple comments about having a lot left. The reality is if the bar weren’t moving with that speed at 400+ pounds exactly what Tate says is the case once the bar slows too much I am in trouble.
In regards to training, personally I have found little value in dynamic work benching in the traditional 60 to 70% range. Instead I work much heavier generally but always move the bar as fast as I can. Ever rep every set even while warming up. Anything under 225 I want my back coming slightly off the bench as the bar is moving up because I’m driving so hard off my chest. Anything under 300 the bar should move back down slightly at lockout as I’m trying to maintain the bar speed right to lockout.
Sorry for the thread invasion Bulldog.
