with your benching/front squatting/zercher prowess, you must have some of the most genetically blessed shoulders. I am straight up in envy. OH, and a hard work ethic too.
ME bench- day 1 of the new 4 week minicycle. went very well. everything felt really strong.
bench warmup- full ROM
0x10
135x6
225x6
3 board
405x5
495x5,6,5- i videoed the second set. i was good for 8 reps i think, but the board slid to the side on the fifth rep. you can hear me asking to move the board over. at that point i had flattened out and only muscled up one more rep.
speed bench against minibands
135x3
225x3
275x3x6- these felt pretty fast. i’ll up the weight to 295 next week.
rolling dumbell extensions- this is a cool variation. these will definitely stay in the rotation
50’s x 6
70’s x 6
90’s x 6
Meat…
looking solid as hell, nice pressing,
rolling db extensions are a fave here too.
kmc
[quote]maraudermeat wrote:
ME bench- day 1 of the new 4 week minicycle. went very well. everything felt really strong.
bench warmup- full ROM
0x10
135x6
225x6
3 board
405x5
495x5,6,5- i videoed the second set. i was good for 8 reps i think, but the board slid to the side on the fifth rep. you can hear me asking to move the board over. at that point i had flattened out and only muscled up one more rep.
speed bench against minibands
135x3
225x3
275x3x6- these felt pretty fast. i’ll up the weight to 295 next week.
rolling dumbell extensions- this is a cool variation. these will definitely stay in the rotation
50’s x 6
70’s x 6
90’s x 6
[/quote]
Those banded presses looked pretty fast too. Looking strong, Meat.
Meh… not bad. For a diesel locomotive! Shit! If I am going to hit a 1,000 lb benc before you I better get my shit together… lol!
i meant to add this to my training post from last night-
so, i’m sitting on the bench getting ready to lay back when i hear this guy next to me say -" i’m sure to keep my back flat when i bench because you will get red lighted if you arch" i proceed to get into as tight of an arch as i can to perform my set. when i sit up this douche is benching elbows flared with his legs in the air. He proceeds to rack his massive 225 and looks over at the guy he was talking to and says- “yeah… that arching is for cheaters. if you ever want to compete, you have to keep that back flat” that was enough for me. i look over at him and say- “what federation do you compete in that doesn’t allow you to arch” he stammered for a moment and says-“oh… it was at a gym somewhere” I then say- “arching is a very effective tool used by most powerlifters” “you won’t get redlighted for arching”. at that point i just had to put my blinders and ear muffs on.
where do poeple get this stuff?
Beautiful bubble broken by big blunt instrument.
[quote]maraudermeat wrote:
ME bench- day 1 of the new 4 week minicycle. went very well. everything felt really strong.
bench warmup- full ROM
0x10
135x6
225x6
3 board
405x5
495x5,6,5- i videoed the second set. i was good for 8 reps i think, but the board slid to the side on the fifth rep. you can hear me asking to move the board over. at that point i had flattened out and only muscled up one more rep.
speed bench against minibands
135x3
225x3
275x3x6- these felt pretty fast. i’ll up the weight to 295 next week.
rolling dumbell extensions- this is a cool variation. these will definitely stay in the rotation
50’s x 6
70’s x 6
90’s x 6
[/quote]
The DE work is truly impressive. Can I borrow your shoulders for the next few weeks?
[quote]maraudermeat wrote:
i meant to add this to my training post from last night-
so, i’m sitting on the bench getting ready to lay back when i hear this guy next to me say -" i’m sure to keep my back flat when i bench because you will get red lighted if you arch" i proceed to get into as tight of an arch as i can to perform my set. when i sit up this douche is benching elbows flared with his legs in the air. He proceeds to rack his massive 225 and looks over at the guy he was talking to and says- “yeah… that arching is for cheaters. if you ever want to compete, you have to keep that back flat” that was enough for me. i look over at him and say- “what federation do you compete in that doesn’t allow you to arch” he stammered for a moment and says-“oh… it was at a gym somewhere” I then say- “arching is a very effective tool used by most powerlifters” “you won’t get redlighted for arching”. at that point i just had to put my blinders and ear muffs on.
where do poeple get this stuff?[/quote]
lol! Sick 'em big dog!
skwattt night
bottom up front squat against bands- this is the mack daddy of all squat variations. it’s hard as shit. if you can do this movement, you can do any squat variation.
ox10
135x6
225x3
315x3x5
speed squats against bands- started really light this week and will up it next week.
135x3
225x3x8
standing calf raise
some x some
awesome night. squats are feeling really good.
Great vid! How do you keep your elbows up? I’ve noticed that towards the end of my sets, my elbows start to point down, which puts a lot of stress on my biceps (since my arms need to hold up the weight). So in a sense, my biceps cramping is a limiting factor when I front squat.
Any ideas on how to alleviate this? I put the bar as close to my throat as possible when I start out, but that fucker seems to roll down anyways.
You seem to be feeling healthy. Any major pains?(not people)
[quote]jo3 wrote:
Great vid! How do you keep your elbows up? I’ve noticed that towards the end of my sets, my elbows start to point down, which puts a lot of stress on my biceps (since my arms need to hold up the weight). So in a sense, my biceps cramping is a limiting factor when I front squat.
Any ideas on how to alleviate this? I put the bar as close to my throat as possible when I start out, but that fucker seems to roll down anyways.[/quote]
all it is is practice. it also helps to have big shoulders to put the bar behind. i also, keep my shoulder blades pulled together throughout the set.
lastly, if your elbows are dropping it can be a sign that your core is fatiguing. i’ve found that front squats take a tremendous toll on the core, therefore, i don’t do any sets over 5 reps. usually its more like 3. there’s no room for error on a front squat. your form has to be spot on or you just end up muscling the weight up with rounded shoulders and a rounded back. keep the reps low and just do more sets.
[quote]ecogenx wrote:
You seem to be feeling healthy. Any major pains?(not people)[/quote]
don’t jink me:)
i feel awesome bro. it’s taken me a long time to figure out what i can, cannot do and how long i need to recover fully. i let my ego get the best of me. i was always going all out on ME stuff, not recovering, not eating enough protein and not doing what i like to call my “bread and butter” work.
thanks for asking.
how are you feeling now? i haven’t seen any videos lately.
heeheeheehee
i did the sandwich thing
heeheeheh
[quote]maraudermeat wrote:
ecogenx wrote:
You seem to be feeling healthy. Any major pains?(not people)
don’t jink me:)
i feel awesome bro. it’s taken me a long time to figure out what i can, cannot do and how long i need to recover fully. i let my ego get the best of me. i was always going all out on ME stuff, not recovering, not eating enough protein and not doing what i like to call my “bread and butter” work.
thanks for asking.
how are you feeling now? i haven’t seen any videos lately.
[/quote]
Feeling real good. I’m starting a powerlifting cycle presently. I may video my next squat day and have you(and everyone)critique my form.
deadlifts
-first day of the next deadlift cycle-things feel really good considering i was sore as shit from the squats on thursday.
reverse band deads-sumo
315x6
515x3
605x3
695x1
785x2,3,3-this is a good starting weight for the cycle. i’ll plan to add 40lbs each week for my working sets
speed deads- sumo
135x3
225x3
315x3x8-these felt rediculously easy but i didn’t want to go too heavy on the first day. i’ll move up to 365 next week.
standing overhead pin presses- pins set at sticking point. these were very hard. no momentum, all muscle.
0x6
135x4
225x3
275x3
i’m beat.
again… freakin’ awesome
IBN-International Bench Night
full ROM bench warmup
0x10
135x6
225x6
315x6
3 board
405x4
495x3
545x2x2- 50lb weight PR from last week.
bench full ROM- each week i’m going to add 10-20lbs to this one set of 5. i think i could have gotten 10 reps with 405 tonight. I’m doing something right.
speed bench against bands
135x3
225x3
working sets
295x3x4- this was a 20lb PR on these. i felt like the speed was still good. we will take a break from these next week and then the last week of the cycle i’ll move up to 315.
rolling dumbell extensions
50’s x 6
70’s x 6
95’s x 6- 10lb weight PR - i was just uploading this vid and i have one rating for one star. i must be doing something right. i told jowee tonight that you know you are doing something right when you got haters.
awesome night. i whored it up Modi style.
[quote]maraudermeat wrote:
IBN-International Bench Night
full ROM bench warmup
0x10
135x6
225x6
315x6
3 board
405x4
495x3
545x2x2- 50lb weight PR from last week.
bench full ROM- each week i’m going to add 10-20lbs to this one set of 5. i think i could have gotten 10 reps with 405 tonight. I’m doing something right.
speed bench against bands
135x3
225x3
working sets
295x3x4- this was a 20lb PR on these. i felt like the speed was still good. we will take a break from these next week and then the last week of the cycle i’ll move up to 315.
rolling dumbell extensions
50’s x 6
70’s x 6
95’s x 6- 10lb weight PR - i was just uploading this vid and i have one rating for one star. i must be doing something right. i told jowee tonight that you know you are doing something right when you got haters.
awesome night. i whored it up Modi style.
[/quote]
Y’all gonna need a shot to fix that whorin’.
405 was stupid fast from first to last.
Nice work, Meat.