Thats big benching Strick, I’ll hit 285 one day…maybe…
That is some good work being done last year! Keep on getting Brother!
Thanks, gents.
Jack, RL - definitely the difference between theory and reality.
Joe - you’re gonna bust 285 wide open…on your way to 300+.
Colin - I was really happy with last year, except for bench. I really wanted to top 350# before it was over. Oh well…nothing to do but keep getting after it.
The reality is, 285 x 11 is huge. Also, there is a significant relationship between your limit strength and your rep strength. Its not exact, but its there. What I am trying to say is, that was a great benching performance and I bet your max was correspondingly high that day, even if it was not all of 390. I bet it was pretty close.
Skip, I am envious of your arch. Great benching. I bet that 289 isn’t to far off the mark.
[quote]jjackkrash wrote:
The reality is, 285 x 11 is huge. Also, there is a significant relationship between your limit strength and your rep strength. Its not exact, but its there. What I am trying to say is, that was a great benching performance and I bet your max was correspondingly high that day, even if it was not all of 390. I bet it was pretty close. [/quote]
Jack, funny thing is, it felt heavy (initailly) and I was off. In the video you can see that my descent, and subsequently my 1st rep, was wonky…right arm dipped.
I can tell you, though, that there is no way in hell my max, on my best day, is anywhere near 390#.
If everything went perfectly…liftoff, grip, descent, arch, legs tucked and locked, perfect timing on the touch and go and push with my legs…not to mention alignment of the stars, with Mars rising…I could probably get 355#…maybe 360#.
Heck, it was all I could do to pull a double with 405#…ON 3 BOARD PRESS.
All that to say, I have no doubt that you are absolutely correct and there is a significant relationship between the two. In my case, though, I think it is a dysfunctional relationship 
[quote]ecogenx wrote:
Skip, I am envious of your arch. Great benching. I bet that 289 isn’t to far off the mark. [/quote]
Steve, I have worked hard on my arch. I have my own dance, as you have witnessed, for getting up on my traps/delts and getting them planted. When I lever my ass down to the bench, I pull it back towards my shoulders pretty darned hard. In fact, on most sets of “heavy” bench, I will have a mild cramp in my back by sets end…sometimes a severe cramp.
I set my goal for the next 12 months at 405#. In all honesty, given how slowly my bench moves, 390# might be more realistic. I need something to jump start it.
LS - How are you eating these days?
[quote]LittleStrick wrote:
[quote]ecogenx wrote:
Skip, I am envious of your arch. Great benching. I bet that 289 isn’t to far off the mark. [/quote]
In fact, on most sets of “heavy” bench, I will have a mild cramp in my back by sets end…sometimes a severe cramp.
.[/quote]
My low back sometimes aches more when I bench then with squats or deads.
Strick- Sorry I am late…but that is some mighty fine BP work!! Keep it up and 390 will fall!!
Thanks, OG. God willing, it will eventually fall.
Steve - mine cramps anywhere from mid to lower back. I also seem to have developed a penchant for cramps in my calf, while setting my traps/delts.
SteelyD - my eating sux. Well, that is not completely true. Very little sugary food. I need to up my protein intake and shave off some carbs. I did do a food log for a few days (need to get back on it). My protein intake was about 50g less than I want, on non-workout days. Carbs are way high. Calories were, on average, about 2750.
On a side…dear Lord am I in pain. The DOMS are kicking my ass like I haven’t lifted in months. I guess it is a result of so many weeks of singles, doubles and triples. The higher reps are pounding me.
Also, my legs won’t quit aching. I haven’t squatted in over a week and they still ache. Not sure what to think of that. I know it is not the spondy, because there is no shooting pain or numbness.
Maybe it is just growth pain. You know, my muscles are growing so fast that they ache, like during a teenage growth spurt…
Yeah…that’s it…gotta be
Cycle 1 / Week 1 / Day 2 - Skwatz
Hey…MJ…Look…5/3/1!
1st squat day since getting back on 5/3/1 and the accompanying damned reps. Argh! I hate reps on lower body…even if it does a body good.
Dislocatesx10x2
Windmillsx10x2
Static Stretching
Foam Rolling
Squats
bwx10x2
barx10
135x10
225x3
working sets
265x5
305x5
345x10 - PR +10 Reps :)…yeah, yeah, that’s cheating. How about PR +2 Reps @ +10# (335x8 was previous) - some ugly stuff, but repped squats usually are for me.
345x5 - follow up at prescribed reps
Assistance Squats
315x10x3 - these damn near killed me…on the floor after every set
Last set of 315x10 -
Rack Pulls - decided to try some. 1st set set my back on fire. Last 2 did okay. Tomorrow will tell.
225x10
315x10x2
I made the mistake of sitting in my recliner while still warm and not moving until I cooled off. I almost couldn’t get out of the chair. After looking back over the workout I realized that I did 50 reps at or above 305#. That might explain it. These are gonna hurt tomorrow.
Stay out of the supermarket for the next day or so. You don’t have enough money to go in there after that workout. Great work.
[quote]jjackkrash wrote:
Stay out of the supermarket for the next day or so. You don’t have enough money to go in there after that workout. Great work. [/quote]
yep - he’s broke, spent it all
outstanding effort!
Thanks Jack, George. Actually, it was late enough, and I was so tanked, that I didn’t eat a meal before I went to bed. I had my protein shake, about a pint of Frusion, some BCAAs and a protein bar…between finishing and heading to bed.
And I was right. I am in so much pain right now. My back seems to have weathered the rack pulls okay. My quads, though…
And sitting at a damned desk all day is not helping. Every time I have to get up is like starting all over again. I’m such a damned wuss.
[quote]LittleStrick wrote:
Thanks, OG. God willing, it will eventually fall.
Steve - mine cramps anywhere from mid to lower back. I also seem to have developed a penchant for cramps in my calf, while setting my traps/delts.
SteelyD - my eating sux. Well, that is not completely true. Very little sugary food. I need to up my protein intake and shave off some carbs. I did do a food log for a few days (need to get back on it). My protein intake was about 50g less than I want, on non-workout days. Carbs are way high. Calories were, on average, about 2750.
On a side…dear Lord am I in pain. The DOMS are kicking my ass like I haven’t lifted in months. I guess it is a result of so many weeks of singles, doubles and triples. The higher reps are pounding me.
Also, my legs won’t quit aching. I haven’t squatted in over a week and they still ache. Not sure what to think of that. I know it is not the spondy, because there is no shooting pain or numbness.
Maybe it is just growth pain. You know, my muscles are growing so fast that they ache, like during a teenage growth spurt…
Yeah…that’s it…gotta be :)[/quote]
You answered your own question in a sense. Higher protein intake will take care of that lasting soreness and tiredness. Sometimes some bodyweight squats help with the tightening ligaments and tendons.
[quote]LittleStrick wrote:
Cycle 1 / Week 1 / Day 2 - Skwatz
Hey…MJ…Look…5/3/1!
1st squat day since getting back on 5/3/1 and the accompanying damned reps. Argh! I hate reps on lower body…even if it does a body good.
Dislocatesx10x2
Windmillsx10x2
Static Stretching
Foam Rolling
Squats
bwx10x2
barx10
135x10
225x3
working sets
265x5
305x5
345x10 - PR +10 Reps :)…yeah, yeah, that’s cheating. How about PR +2 Reps @ +10# (335x8 was previous) - some ugly stuff, but repped squats usually are for me.
345x5 - follow up at prescribed reps
Assistance Squats
315x10x3 - these damn near killed me…on the floor after every set
Last set of 315x10 -
Rack Pulls - decided to try some. 1st set set my back on fire. Last 2 did okay. Tomorrow will tell.
225x10
315x10x2
I made the mistake of sitting in my recliner while still warm and not moving until I cooled off. I almost couldn’t get out of the chair. After looking back over the workout I realized that I did 50 reps at or above 305#. That might explain it. These are gonna hurt tomorrow.
[/quote]
That’s some nice work…and I make that same mistake sometimes too. Once I’m in my chair, everyone becomes my servants. At least that’s what I would like to believe…
Thanks Tony. I hope you are right…and history supports it. I did have eggs, bacon and sausage for breakfast, with some BCAAs. For lunch I had a sirloin. Gotta dig up some more protein, though.
RL, “servants” might be a strong word, but they are definitely sympathetic to my pain. They don’t mind getting me a drink or helping me out of the chair.
I was thinking about it last night and lifting, like some other endeavors, is kind of strange. My legs were hurting, while working out. A couple of times I found myself on the floor struggling to catch my breath. I was starting to get a headache. For all practical purposes, I looked miserable. And yet, I, like many of you, got up off the floor and did another set, knowing full well that the results would be sorer legs and more gasping.
I guess it is true that nothing worth having comes easy (powerball excluded).
Last night’s trying to get the soreness out…
Dislocatesx10x2
Windmillsx10x2
Static stretchingx2
bw squats - 15x3
Foam rolling
Softball to the quads and hips
I loosened up nicely…for about 20 minutes. Today, my quads don’t hurt as bad, but my hammies are very tender. Still hurts to get out of the chair.
Military, this evening, should be fun. I can’t wait for the soreness to go away.
Cycle 1 / Week 1 / Day 3 - Military Press (shoulders and arms)
For my 1st real military workout in several months, I will call it good. In fact, I was actually pleased with it.
I spent about 20 minutes warming up and trying to loosen my legs up. It worked enough to get the workout done. Notice the last two reps on my money set, though. You can see how badly my legs were shaking.
Dislocatesx10x2
Windmillsx10x2
Static Stretching
Foam Rolling
Military Press
barx10x2
95x10
working sets
140x5
165x5
185x14 - PR +3 Reps
185x5 - my extra set at prescribed reps
Supersets - Shrugs and Hammer Curls
Shrugs
225x15
275x12
315x10
405x12 - straps used
Hammer Curls
40sx10
50sx10x3
Supersets - Tricep pushdowns and DB Curls
Pushdowns
100x10
110x10x2
DB Curls
40sx10x2
Supersets - DB Laterals and Reverse Flyes
Laterals
30sx10
35sx10
Rev. Flyes
40sx10
35sx10
This workout wore me down, but not nearly as bad as squat day. I would like to think that I am already acclimating, but it is most likely simply that this workout wasn’t as taxing, since it involved smaller muscle groups. A little delusion never hurt anyone, though.
Week 1 is in the books. I just hope that millies on Thursday doesn’t hinder bench on Sunday.