You have been deemed a heretic by the Church of Wendler. Punishable by the cruelest of methods.
You may now plead your case to the High Lord.
Harry, Kp and un42 - Grip wise I rest the bar on my clavicles and as long as I keep my arms up my delts stop it sliding forward. I have my thumbs hooked under the bar Harry. It’s certainly not ideal, but I can’t do a clean grip (lack of flexibility), I’ve tried pulling on straps but that hurt my elbows and when I tried crossed arms my elbows dropped sooner, especially on higher rep sets. It actually doesn’t feel as unstable as it looks but it is definitely my limiting factor on these. And if I ever do lose it forward I’ll probably end up breaking both my thumbs.
George, Ogre, Embo, Bulldog, Bluebrasil and C_K - Thanks for the comments.
[quote]bulldog9899 wrote:
You have been deemed a heretic by the Church of Wendler. Punishable by the cruelest of methods.
You may now plead your case to the High Lord.
Bulldog, somehow what I wrote the other day has been traced back to me even though I signed it anonymously and I have started receiving death threats via PM. T-Nation said they can help me by providing me with a new online identity (like a witness protection program).
I don’t know all the details yet, but my new username is Wendler’sBitch and my avatar will be a Lemming following other Lemmings off a cliff!!
[quote]FarmerBrett wrote:
Bulldog, somehow what I wrote the other day has been traced back to me even though I signed it anonymously and I have started receiving death threats via PM. T-Nation said they can help me by providing me with a new online identity (like a witness protection program).
I don’t know all the details yet, but my new username is Wendler’sBitch and my avatar will be a Lemming following other Lemmings off a cliff!![/quote]
You’d better be careful of pissing off those lemmings!
[quote]FarmerBrett wrote:
[quote]bulldog9899 wrote:
You have been deemed a heretic by the Church of Wendler. Punishable by the cruelest of methods.
You may now plead your case to the High Lord.
Bulldog, somehow what I wrote the other day has been traced back to me even though I signed it anonymously and I have started receiving death threats via PM. T-Nation said they can help me by providing me with a new online identity (like a witness protection program).
I don’t know all the details yet, but my new username is Wendler’sBitch and my avatar will be a Lemming following other Lemmings off a cliff!![/quote]
I think ,I just pissed myself from laughing.
Last nights w/o
23/02/2011
Bench press (Off pins at 6" above chest to lockout - From now on I will just refer to these as lockouts)
132 x 3
220 x 3
253 x 3
275 x 3
286 x 3
308 x 2
319 x 1
330 x 1
341 x 1 (probably could have got 352 but stopped because due to picking bad jumps I’d done more sets than I wanted to)
DB Press 53 lb’ers x 10-8-5
Face Pulls @ 55 lbs x 12-12-10-10
Dips @ bw x 10-5 (shoulder started complaining, so quit)
I’m really enjoying this current routine and the warming up to a max each day. It’s very motivating to be hitting PRs and handling heavy weights each day, even though they are “cheat” PRs because I’ve never done these lifts before or so long ago to be irrelevent.
In 20 years of lifting I’ve always done full ROM on all lifts. This is the first time I’ve ever broken lifts down into parts, ie off chest to pins, off pins to lockout. It really shows up where your weaknesses lie. My max bench is 300, I can lockout 350ish, but my pause on chest to pins is only 265. So that off chest bit really needs work. I mean you don’t have to be a rocket surgeon to know that off chest is the weak point but I had no idea the discrepancy between that and lockout would be getting on for a 100lbs!
I have the same issue where off the chest is my weak point. I guess I too will need to do some pin press to get that up.
Those are some damn fine lockouts though.
[quote]JoeGood wrote:
I have the same issue where off the chest is my weak point. I guess I too will need to do some pin press to get that up.
Those are some damn fine lockouts though.
[/quote]
I think if you tried lockouts Joe you would amaze yourself. They don’t feel that heavy.
With your tricep strength from your dipping you’d probably be using 350+.
Give them a go.
Nice work. I, too, love lockouts…and board presses. Need to revisit them.
I think they will do wonders for you.
Bench,squat and deadlifting is all looking strong. Did you read that article posted yesterday about partial rom training? That’s why I did the 1/2 benching stuff last night. You able to do any outdoor training lately? I still have 2 feet of snow in my yard and more coming this weekend. I can’t wait to do some hill sprints.
Strick - I did enjoy the lockouts if only to feel 340 pounds in my hands for the first time.
Eco - I haven’t seen the article. I’ve set my laptop up to go straight to the over35 forum since they changed the site about and I forget to look at the articles. I’ll check it out now. Still so wet here my track is muddy, so I’ve been doing a bit on the indoor bike, but I do prefer the hill sprints.
[quote]FarmerBrett wrote:
Strick - I did enjoy the lockouts if only to feel 340 pounds in my hands for the first time.
Eco - I haven’t seen the article. I’ve set my laptop up to go straight to the over35 forum since they changed the site about and I forget to look at the articles. I’ll check it out now. Still so wet here my track is muddy, so I’ve been doing a bit on the indoor bike, but I do prefer the hill sprints.[/quote]
Its this one,‘Shattering Your Plateaus in 3 Easy Steps’
Had to bring workout forward because we’re going away this weekend.
24/02/2011
Deadlift off 4" blocks
220 x 3
286 x 3
374 x 3
418 x 3
451 x 3
496 x Fail
462 x 1
One arm row @ 113 lbs x 10-7-6-4
Pulldowns @ 121 lbs x 9-8-6-5
Ez Curls @ 77 lbs x 7-7-6-4
Did the rows, pulldowns and curls as a circuit with no rest between, hence the sharp drop off in reps.
Disappointed with the DLs. Was hoping to go over 500lbs but it just wasn’t there tonight. Found it quite difficult to know where to stand relative to the bar on these. Normally I have the bar touching my shins when going from the floor. I think I was standing too close. Lost alot of skin off my shins and knees.
1st try loading vid
2nd try
No expert but my 2 cents worth. If the sticking point is at the chest, wouldn’t lifting from below chest level, ie, dumbells, help more than pressing from pins? Great all around lifting.
last try
452 x 3 off 4" blocks
[quote]hel320 wrote:
No expert but my 2 cents worth. If the sticking point is at the chest, wouldn’t lifting from below chest level, ie, dumbells, help more than pressing from pins? Great all around lifting.[/quote]
Yea DB flat and incline bench and working the rear delts and lats apparently help at the bottom. I do a lot of high rep DB rows. Kroc swears by them. Last workout was one set 40 reps each arm w/ 50lb db’s. I also have a friend who uses a cambered/bent bar, I think they call it, for flat benching to work on the bottom.
Partial’s haven’t helped me yet so I just stick to building the muscles particular for that lift. But I know they work for some people, it just seems to me it helps the equipped guys more often than raw guys. But everyone’s different.
Hey Brett, lots of great work going on here.
Harry - You are probably right but because I have to make my DBs up with large diameter 10kg plates I cant get them that low because they hit my chest. I’d be alright if I had those nice compact ones they have at gyms.
OSU - I’ve recently upped the work for my rear delts and lats which has been lagging. Interesting that the partials didn’t work for you, I’ll give them a go for a bit and see if they give me anything. If they don’t I’ll drop 'em because I don’t like wasting my time.
MJ - Thanks for dropping in Buddy.
02/03/2011
Had 5 days off. Feels like an eternity. Should have been bench day but I missed squat day and I do love my squats, so…
Box squat with pause (10" box)
220 x 3
286 x 3
330 x 3
352 x 3
Partial squats (can’t really quantify the depth, something like 6" above parallel?)
352 x 3
396 x 3
440 x 2
484 x FAIL
Full squat
286 x 5-5-5
GHR @ bw x 5-5-5
Leg curls @ 70 lbs x 8-7-6
Ab roll outs (off knees) x 5-5-5
Filmed the box squats and partials from front and side as a form check. The partials are fairly easy leg wise but seem to really emphasise the core’s role in the squat. You know that point in the lift where you can buckle in the middle? it seems to work that really hard, which can only be a good thing as its one of my weak bits.
Tried to pause on the box without sitting and rocking back this time.
Was going to do 5x5 at the end for some volume but was “spent”, so only 3 sets.