[quote]63Galaxie wrote:
Where did you hear about them?[/quote]
I can’t remember. It might have been T-Nation, but I think it was some other site. My brain is aging faster than my body!
5/3/1 Military
Pressing! 45x8, 65x5x2 (wu), 95x3, 110x3, 125x8, 90x10x5
12 reps for 115 last week, 8 for 125 this week. I wanted that for a minimum, and it’s 2 more reps than the last cycle, so I’m moderately happy.
Then a superset of:
Fat bar bentover rows: 135x10, 185x6, 185x5, 135x8 (I feel wimpy with those weights, but these were tough; I’m torn between helping out my forearms with these and going heavier for my back…)
Dips: BW+35x10x3
Finished up with some fat bar and reverse curls, and I was outta there.
Whats wimpy about those weights? Reping 185 ant wimpy. It heavy territory. Good job.
[quote]63Galaxie wrote:
Whats wimpy about those weights? Reping 185 ant wimpy. It heavy territory. Good job.[/quote]
Thanks, G.
They’re lighter than what I would use with a regular bar, and fewer reps.
Great lifting sfp! That deadlifting video is terrific, very strong!
[quote]sfp wrote:
5/3/1 Military
Pressing! 45x8, 65x5x2 (wu), 95x3, 110x3, 125x8, 90x10x5
12 reps for 115 last week, 8 for 125 this week. I wanted that for a minimum, and it’s 2 more reps than the last cycle, so I’m moderately happy.
Then a superset of:
Fat bar bentover rows: 135x10, 185x6, 185x5, 135x8 (I feel wimpy with those weights, but these were tough; I’m torn between helping out my forearms with these and going heavier for my back…)
Dips: BW+35x10x3
Finished up with some fat bar and reverse curls, and I was outta there.[/quote]
I vote for heavier for the back and work grip separately, if needed. If you don’t have any trouble hanging on to the bar, then you probably don’t need it. Shoot - do what Meat does. On your last deadlift rep, just stand there holding the bar for a while. Going heavier on rows will help the deadlift initial pull and keeping the bar close to the body.
Thanks, DZ. Now, back to the show…
5/3/1 DL
DL: 135x5, 225x3x2 (wu), 280x3, 320x2, 360x5
I focused on my hip drive as Meat pointed out, and I thought my form was mahvelous. Expect for only getting 5 reps on that last set. On the previous wave I got 6@365, so I wanted to get 7 or 8 today, but it wasn’t happening. Why? Not sure, but my excuse is the fact that I paused a few seconds between each rep to set up, rather than do a touch and go (per Meat). I do think it took a couple reps away.
That’s my story and I’m sticking with it. But I’d be curious to hear other thoughts (I’m a pansy? OK, that’s one…).
Being a little perturbed at my poor performance, I followed up with additional sets of 275x8, x7, 225x8, x10, and x8. I was pretty beat by that point, but wanted to give my quads and calves some lovin’, so I did a superset of:
Incline leg press: 8 plates x10, x8
Calf raises: same weight x10, x12, x12
Hanging leg raises: BWx10, x8
[quote]sfp wrote:
Thanks, DZ. Now, back to the show…
5/3/1 DL
DL: 135x5, 225x3x2 (wu), 280x3, 320x2, 360x5
I focused on my hip drive as Meat pointed out, and I thought my form was mahvelous. Expect for only getting 5 reps on that last set. On the previous wave I got 6@365, so I wanted to get 7 or 8 today, but it wasn’t happening. Why? Not sure, but my excuse is the fact that I paused a few seconds between each rep to set up, rather than do a touch and go (per Meat). I do think it took a couple reps away.
That’s my story and I’m sticking with it. But I’d be curious to hear other thoughts (I’m a pansy? OK, that’s one…).
Being a little perturbed at my poor performance, I followed up with additional sets of 275x8, x7, 225x8, x10, and x8. I was pretty beat by that point, but wanted to give my quads and calves some lovin’, so I did a superset of:
Incline leg press: 8 plates x10, x8
Calf raises: same weight x10, x12, x12
Hanging leg raises: BWx10, x8[/quote]
You always lose at least couple of reps switching from touch and go to start-from-the-bottom. You don’t get to use the stored energy in the muscles from the eccentric, so you have to use more of your own to get the bar going. That’s a monumental effort to nearly equal your previous t-n-g performance. no wimpiness there.
The masters have spoken. I’m putting this down in my log as 7 reps.
Because it’s not about what I do. It’s what I feel like I I probably could have done if the world hadn’t conspired against me.
[quote]sfp wrote:
63Galaxie wrote:
Where did you hear about them?
I can’t remember. It might have been T-Nation, but I think it was some other site. My brain is aging faster than my body![/quote]
it was on www.elitefts.com about 2 fridays ago. on the main page, click articles, and search for shovel. had some interesting back work in that article…http://www.elitefts.com/documents/ab_training.htm
Right on, MJ. I’m glad that came from EliteFTS and not women’s health or something!
Anyway, 5/3/1 bench this fine Memorial Day morning:
Bench: Bar x10, 135x3, 155x3 (wu), 165x3, 185x3, 210x4
I was experimenting on using a higher bench in a power rack (with the J-hooks set a bit higher) to see if that helped my bench at all. I was really bummed with that last set, so I went back to the regular BP setup and did:
210x6. Glad I did. For one, I found out that a higher bench doesn’t work for me, and I needed my grip in tighter by about .75 inch. The J-hook height was about the same. Most of all, I’m glad I broke from protocol to go back in and just get the reps I wanted in the first place.
Followed this up with:
BB Incline: 135x10, x9, x9
and a superset of neutral-grip pullups: BWx6x3
and fat bar curls: 95x6, 100x6x2, drop set
[quote]sfp wrote:
I was experimenting on using a higher bench in a power rack (with the J-hooks set a bit higher) to see if that helped my bench at all. I was really bummed with that last set, so I went back to the regular BP setup and did:
210x6. Glad I did. For one, I found out that a higher bench doesn’t work for me, and I needed my grip in tighter by about .75 inch. [/quote]
I walked out of the gym this evening thinking that I finally figured out that I bench easier with a power rack/higher bench at home, than at the gym with a standard bench setup. Then I read your log and your story was the complete opposite. Interesting.
I just want to say that don’t give up on the higher bench yet, experiment and give it some time. You may just need to get used to benching in a rack.
I hated benching at home because weight felt heavier, and I was never comfortable setting up. But I’ve had to do most of training at home last few months so I got used to it. Now, weight feels lighter at home that at the gym.
For me, I think the mechanical advantage one loses from the J hook thing(Dave Tate) applies because when I unrack at the gym, I need to lock out higher than when I use my power rack. I don’t know if this makes any sense.
Then again, we have different heights and limb lengths. We also probably use different bench set-up and power racks.
[quote]sfp wrote:
I was experimenting on using a higher bench in a power rack (with the J-hooks set a bit higher) to see if that helped my bench at all. I was really bummed with that last set, so I went back to the regular BP setup and did:
210x6. Glad I did. For one, I found out that a higher bench doesn’t work for me, and I needed my grip in tighter by about .75 inch. The J-hook height was about the same. Most of all, I’m glad I broke from protocol to go back in and just get the reps I wanted in the first place.
[/quote]
I walked out of the gym this evening thinking that I finally figured out that I bench easier with a power rack/higher bench at home, than at the gym with a standard bench setup. Then I read your log and your story was the complete opposite. Interesting.
I just want to say that don’t give up on the higher bench yet, experiment and give it some time. You may just need to get used to benching in a rack.
I hated benching at home because weight felt heavier, and I was never comfortable setting up. But I’ve had to do most of training at home last few months so I got used to it. Now, weight feels lighter at home that at the gym.
For me, I think the mechanical advantage one loses from the J hook thingy(Dave Tate) applies because when I unrack at the gym, I need to lock out higher than when I use my power rack. I don’t know if this makes any sense.
Then again, we have different heights and limb lengths. We also probably use different bench set-up and power racks.
[quote]skidmark wrote:
I vote for heavier for the back and work grip separately, if needed. If you don’t have any trouble hanging on to the bar, then you probably don’t need it. Shoot - do what Meat does. On your last deadlift rep, just stand there holding the bar for a while. Going heavier on rows will help the deadlift initial pull and keeping the bar close to the body.[/quote]
I agree in principle. I debated that, and I’m trying to find a happy medium. My forearms need work (not necessarily my grip), and the fat bar has made noticeable improvements to both strength and size, but I do worry at the expense to back, etc.
Look sfp im 31 tapping 32 excuse the computer skills you are above and beyond many of us i mean on this token hell u could just hit some anadrol 50 with a sheet load of nolvadex and liquid milk thistle along with more trib than u can handle But man your lifts are immpressive enough stay away fron soy …raises your eststrogen along with alchohol major muscle destroyer.Try the post workout proteins hake added with pomegranate juice hell of an antiinflammatory and omega 3,6 and 9 good luck
Look man im 31 tapping 32 excuse the computer skills you are above and beyond many of us i mean on this token hell u could just hit some anadrol 50 with a sheet load of nolvadex and liquid milk thistle along with more trib than u can handle But man your lifts are immpressive enough, stay away fron soy …raises your estrogen along with alchohol major muscle destroyer.
Try the post workout proteins that added with pomegranate juice hell of an antinflammatory and omega 3,6 and 9 good luck
[quote]formfunction wrote:
I walked out of the gym this evening thinking that I finally figured out that I bench easier with a power rack/higher bench at home, than at the gym with a standard bench setup. Then I read your log and your story was the complete opposite. Interesting.
I just want to say that don’t give up on the higher bench yet, experiment and give it some time. You may just need to get used to benching in a rack.
I hated benching at home because weight felt heavier, and I was never comfortable setting up. But I’ve had to do most of training at home last few months so I got used to it. Now, weight feels lighter at home that at the gym.
For me, I think the mechanical advantage one loses from the J hook thingy(Dave Tate) applies because when I unrack at the gym, I need to lock out higher than when I use my power rack. I don’t know if this makes any sense.
Then again, we have different heights and limb lengths. We also probably use different bench set-up and power racks.
[/quote]
That’s a good point. Probably more experimenting is in order. I do pin presses and lockouts in the rack, so I didn’t expect there to be the difference I saw yesterday. It may have been all mental, too. Or it could have been that I just wasn’t warmed up enough.
Thanks for bringing that up. It’s probably too soon to jump to any conclusions.
[quote]johnbee1two wrote:
Look man im 31 tapping 32 excuse the computer skills you are above and beyond many of us i mean on this token hell u could just hit some anadrol 50 with a sheet load of nolvadex and liquid milk thistle along with more trib than u can handle But man your lifts are immpressive enough, stay away fron soy …raises your estrogen along with alchohol major muscle destroyer.
Try the post workout proteins that added with pomegranate juice hell of an antinflammatory and omega 3,6 and 9 good luck[/quote]
Okey dokey.
[quote]sfp wrote:
johnbee1two wrote:
Look man im 31 tapping 32 excuse the computer skills you are above and beyond many of us i mean on this token hell u could just hit some anadrol 50 with a sheet load of nolvadex and liquid milk thistle along with more trib than u can handle But man your lifts are immpressive enough, stay away fron soy …raises your estrogen along with alchohol major muscle destroyer.
Try the post workout proteins that added with pomegranate juice hell of an antinflammatory and omega 3,6 and 9 good luck
Okey dokey.[/quote]
You handled that well.
[quote]skidmark wrote:
sfp wrote:
johnbee1two wrote:
Look man im 31 tapping 32 excuse the computer skills you are above and beyond many of us i mean on this token hell u could just hit some anadrol 50 with a sheet load of nolvadex and liquid milk thistle along with more trib than u can handle But man your lifts are immpressive enough, stay away fron soy …raises your estrogen along with alchohol major muscle destroyer.
Try the post workout proteins that added with pomegranate juice hell of an antinflammatory and omega 3,6 and 9 good luck
Okey dokey.
You handled that well.[/quote]
I sensed a kindred spirit.
Actually, I thought it was you writing under a pseudonym.