Who the hell are these guys?
I’m inspired.
Check out the rest of their videos.
9/4/2008
Average Band Box Squat:
45X5
135X1X2
195X2X4
225X2X3
190X2X1
Platform Speed Pulls:
245X1X5
245X2
Pulldown-Abs:
5 Sets
45’ Back ExtensionsL
5 Sets
I can defiantly see the necessity of a Monolift for doing Squats with lots of Band Tension. Moving up to 225 with the average bands may have been too overly ambitious. I’ll just stick with the prescribed percentages for now, especially when I get to the Blue Bands.
The last set I did with 190 felt pretty fast.
Just realized that Platform Speed Pulls felt like they normally do, but today I did them from a platform that was an Inch Higher and the bar weight felt like 225.
9/5/2008
Mini-Band Speed Bench:
45X5
95X3
135X3X6
Straight-Weight Speed Bench:
135X3
Put the Bands Back On:
135X3
3-Board Press:
185X5
235X3
250X3
265X4
Arnold Press:
45X5
70X9 RP (Went 8-0-1)
Overhead EZ Bar Extension:
65X5
115X5
85X8
Pushdowns:
A Set with the Rope
A Couple sets with the V-Bar
EZ-Bar Curls:
65X5
Straight Bar Curls:
135X5X2
Hammer Curls:
50X5
90X5
I didn’t get as many reps on the 3-Board as I had hoped to. I think Benching with bands wore me out, especially since the 3-Board height is where I’m the slowest. I think I may try doing Board work first whenever I Bench with Bands. My Logic being that Board Work is more important than Speed Bench since I’m still small and weak.
Cheated on the Barbell Curls, but Hammer Curls were pretty Legit by my standards.
9/7/2008
Platform Light Band Deadlift:
135X5
225X3
315X1
365X1
425XM
425XM
Front Squat:
135X3
225X1
275X1
295XM
Rack Pull:
315X3
405X3
515X6
Average Band Deadlift:
225X1
315X5X3
Dumbbell Lunge:
65X3
100X7
Captain of Crush:
Warmed up with Trainer
#1 Gripper 3 Reps X 5 Sets
Decline Crunches:
3 Sets of 8
Calf Raises:
Worked up to 405X8 on the Smith Machine. Why? This picture looked cool. I want some Calves and Forearms.
I was pretty pissed about the Missed 425 Platform Deadlift. I couldn’t even get the bar to budge. I was using a 3" Platform instead of my usual 2 inches, and the bands were set up with more tension, so I don’t really have any way of judging if I should have made it or not.
Maybe I took DE Skeewats too heavy. Maybe I drank too much this weekend. The next time this awesome lift comes up in my Max Effort Rotation, I will go for 415.
After doing a Warm-up with 365 that took me a while to finish, I was seeing spots.
The Average Band Deadlifts were fun. It’s the heaviest weight I’ve ever had in my hands. I think it was around 600+ pounds at the top since when Matt K did his 495X5 Deads with Green Bands he thought the bar was over 800+ at the top.
Here’s what’s gonna be in my Max Effort Cycle. I’m not going to follow it right away, because if I started now, that would fuck up some things I have planned for a slight volume deload with regards to accessory and supplimental work.
ME Bench:
Reverse Band Press
2-Board Press
Incline Bench Press
Dumbbell Bench Press
ME Squat/DL:
Deadlift off Low Pins
Reverse Mini-Band Squat
Platform Light Band DL
Zercher Squat
For the Mini-Band Squat I’ve decided the first thing I’m gonna do is set it up so the bar weight is 415 when I’m on the Box. Whatever that weight is will be my goal for the day.
Everything Else I have already done before. I’ll be using adjustable Olympic Dumbbells for Dumbbell Bench, so I don’t know how that will go but I’ll assume it’s not any different from normal fixed weights.
9/8/2008
Bench Press:
45X5
95X3
135X3
Reverse Average Band Press:
225X3
275X3
315X1
365XM
325X2
This was done in a different rack at a lower level. I have NO IDEA if I’ve gotten stronger, gotten weaker, or stayed the same. I failed 365 at a lower level than I did when I failed right after I nailed 350. I almost tripled 325 but I hit the j-hooks on the way up. I’ve done 340 for 2 a way long time ago.
I guess I’ll just have to go by these new numbers instead of basing them off my old numbers. I think I got 10-15 less pounds of tension than normal. But 5 pounds is the difference between backtracking and making PRs.
Incline Bench Press:
185X7
Fuck. When I did 100X9 on Incline Dumbbells a long ass time ago, I brought the dumbbells to eye level. The difference between eye level and touching the bar to your clavicle is about a foot. So this is obviously a huge weakness for me and it needs a lot of work.
Weighted Dips:
Some Reps with 45 and 90 pounds.
I’m gonna change this exercise to something else since I have never gotten any carry over from this exercise and I just can’t get stronger at it. It’s a total waste of my time. I don’t know if I’m getting stronger when I add weight and reps or if I’m just cutting my R.O.M.
Tate Press:
75X11 RP
Machine Fly:
150X17 RP
Hammer Curl:
90X7
EDIT!
Apparently I had the Average Bands set up at 6" when I did the Reverse Band Press. So I was WAY off on the tension I should have been getting.
9/9/08
Weighted Chin:
115X1
Kroc Row:
185X25
EZ-Bar Pullover:
135X5
Dumbbell PC:
55X5
Sled Row:
A Few Trips with 3 Plates and a Few with 4. Both my training partner and I have improved a lot on how far we can make the sled go.
The 115 Pull-up was a big PR for me.
The Rows with the lift side were easy but the rows with the right arm required some cheating past the 20 rep mark. Still, a sizable PR.
This picture is what I aspire to when training Back.
congrats on the kroc row PR that is a sick row!
9/11/08
Average Band Box Squat:
45X5
135X2
205X2X8
245X1
275X1
315X1
Platform Mini-Band Deadlift:
250X1X6
Seated Good-Mornings:
45X5
135X5
185X5
245X5
I got real hyped up for the 315 with Average Bands. I don’t know what the tension was. On one hand if I go by the estimations at EliteFTS it was only 430 at the top, which is less than the 435 that the 365+Light Bands should have given me.
But with the way I had the bands wrapped around 2 dumbbells today, if you hold the Average Band at the same height as the bar would be at the bottom of the squat, it defiantly feels heavier than a 45 pound plate.
9/12/2008
3-Board Press:
295X1
Straight Weight Speed Bench:
135X8X3
Arnold Press:
70X11 RP
Rope Pushdowns:
3 Sets
1-Arm Overhead DB Extensions:
3 Sets
Oh god. So close to getting 300 in my hands. I’m drooling. I was so pumped to get 295.
I’ll be doing a bit of a deload week starting Sunday. No Assistance Work.
Feelin’ a Little ill today. The thought of not training today crossed my mind but then I saw this picture.
9/14/2008
Low Pin Pull:
135X5
225X3
315X3
365X1
405X
455X1
500X6
Almost got 7 but I never re-gripped between reps so I lost my grip.
Front Squat:
165X5
175X5
195X5
COC:
#1 Gripper X 3 X 8 Sets
The Pin Pulls were done at 1 Pin Lower than I normally do them. I use a Cybex Power Rack so there’s a lot of space in between safety Pin settings.
I’d like to think that this Pin setting was about the same as Pulling off 4" Blocks back at home and that I just made a massive PR with a head cold (I’m kinda sick today - but I don’t feel awful).
[quote]FightingScott wrote:
Feelin’ a Little ill today. The thought of not training today crossed my mind but then I saw this picture.
[/quote]
What picture?
Hey FS,
What does your program look like? You do a lot of cool exercises; I’m wondering what the big picture looks like.
Good stuff
[quote]Bloobird wrote:
FightingScott wrote:
Feelin’ a Little ill today. The thought of not training today crossed my mind but then I saw this picture.
What picture?
[/quote]
They’re not loading. I had one picture I tried to load for my Back Workout of Matt K doing Kroc Rows with 250X12 or 15.
Then today I tried to load a picture of Dave Tate as the Hulk telling Yoda to “Fucking TRAIN.”
[quote]Flow wrote:
Hey FS,
What does your program look like? You do a lot of cool exercises; I’m wondering what the big picture looks like.
Good stuff[/quote]
Sunday
Max Effort Squat/DL Lift Du Jour
Front Squat
Stuff
Monday
Max Effort Bench Lift Du Jour
Incline Bench
Assistance Stuff
Tuesday
Weighted Chin
Sled Row
Assistance Stuff
Thursday
DE Skeewats
Speed Pulls
Assistance Stuff
Frinday
3-Board
Speed Bench
Assistance Stuff
The Big Picture right now is to Deadlift 500, which should be pretty soon but I don’t want to attempt it until I’m absolutely certain I can make it. I don’t want missing 500 to fuck with my head the way 405 did last year.
Step two is to get 315 on a 3-Board. Then After that get 405 on Reverse Average Bands. This is farther off. Benching is not as big of a priority for me.
Squatting is just whatever I need to Squat in order to improve my Deadlift and whatever I need to do to keep breaking PRs. I go heavy 1 out of every 3 weeks on DE Squats so I constantly have opportunities to break Squat PRs, even if Squatting isn’t a Max Effort Lift that week.
And somewhere along the line I want to try to call and see if I can weasel my way into making a trip to train with the weak group at Westside or train at the EFS Compound.
I’ve always assumed these places are invisible until you can squat 800 pounds, but when I trained with some powerlifters back home, they freaked out when I told them I went to college in Ohio. “Oh, you GOTTA make a trip to Westside. Even if you can’t go on a regular basis, you GOTTA go to pick Loui’s brain.”
Apparently (so I’ve been lead to believe) there are a bunch of different skill groups that train at different times at Westside, that Chuck V was once a 500 pound deadlifter there, and that all Loui cares about is your attitude and desire to get stronger - not how strong or weak you are now.
Since then I’ve also seen in the Elite Q&A dudes just asking if they can come train at the compound, and Jim’s said sure, stop in during any of these times.
Honestly, right now a big focus on when I train is constantly getting really, really psycho to lift and put some pain through my body. I know if I go to either of these places and I don’t burst some blood vessels in my eyes, they’ll think I’m chicken-shit.
9/15/2008
Bench Press:
45X6
95X5
135X3
185X3
Added 2-Board:
225X3
These were fast as fuck and light.
275X2
The Last rep took forever to lock out. Maybe over 10 seconds.
255X1
Chin-up
BWX5X2
25X5
Face Pull:
2 Sets of 20
Rope Pushdown:
2 Sets of 20
Sled Sprints:
5 Sprints w/ 90lbs
2 Sprints w/ 135lbs
I didn’t make quite the dramatic improvements in the 2-Board press that I was hoping to. I did it without a spotter, and I couldn’t quite set up the safety pins comfortably so the bar hit them on the way down and fucked with my groove quite a bit.
If I got 3 or more reps with 275 today, I was planning to do some more ambitious numbers with my 3-Board that would put me on track to a 315 Max off a 3-Board.
But now it looks like I’m going to need to stick with a less ambitious set of numbers and I’ll just be going for 305 in a months time. This should delay maxing 315 off a 3-Board till about 9 weeks from now.
Hopefully, after I reach that, it’ll take me another month to get a 315 from a 3-Board down to a 315 for a 2-Board.
My goals I set for myself last January were a 405 Squat, which I’ve already made, a 545 Deadlift, which I think is out of the question, and a 315 Bench, which I think I could have made if I started using boards earlier and I knew what I know now.
On the other hand, I could just go for broke and go with the more ambitious numbers I have planned for my 3-Board training. Pretty much no matter what path I choose, it’ll take me at most 8 weeks to get 315 on a 3-Board.
So I’m gonna chalk up that sloppy 275X2 to not having a lift off, bouncing off the pins, and being sick (I’m still sick).
If I take this path and I can make 315 off a 3-Board in 5 weeks, then it’s possible that I can make a 315 Bench by the end of 2008.
You should go for the 315 off a 3 board in 5 weeks. Think big and go for broke! All that you have to lose is finding out ur slightly further back than you thought you were. After all Go big or go home! All the best with your training
9/18/2008
Average Band Box Squats:
45X2
135X2
185X2
225X2X8
Mini-Band Deadlifts:
295X1X4
315X1
Average Band TKEs:
2 Sets of 20 Reps
Leg Extension:
135X20X2
Everything felt light. Squats with 225 and the Green Bands were much faster than they were two weeks ago. I’m looking forward to battling the Blues in the upcoming month.
The Leg Extensions and TKEs were not challenging in any way.
9/19/2008
Straight Weight Speed Bench:
45X5
95x5
135X3X8
3-Board (Deload %)
175X5
195X5
205X5
Dumbbell Bench
50X5
70X5
100X14
Pushdowns:
A Few Sets
Last day of Deloading. Dumbbell Bench was an easy PR nowhere near failure. Could have done a few more reps if my mind was right and I pushed myself.
http://www.illwillpress.com/FOR33.html
I gotta stop posting out of my own log.