[quote]G1579 wrote:
[quote]G1579 wrote:
Also I think you’ve inspired me to try standing ab rollouts. I may hate you later.[/quote]
I am so sore.
Wouldn’t say I hate you though, I look forward to getting better at these things.[/quote]
LOL
It’s weird man, my training partner got me to try them standing and the first thing he said was “Just do like one or two, because they will make you crazy sore at first.”
I’ve never gotten so sore from so few reps of something as that haha.
And also, speaking of standing ab wheels, lilpower just did a few on a very shallow incline at the gym yesterday. I think she’ll be repping them out standing before long.
For anyone wanting to progress to doing it standing, you can do ab wheel reps from the knees until you’re working up to sets of 20 and you still might not be able to do one standing. From the knees just doesn’t provide enough stimulus usually. So the best way to progress to standing is to start doing them standing, but going up a ramp (which makes it easier of course). And just gradually decrease the height of the ramp until you can do them on level ground.
Ive been doing them from the knees least 7 weeks now. All in my log. I still get sore! When I do them I focus on staying strict: tuck chin, flex abs hard, keep back n arms straight. I vary my rep ranges and even go weighted* on my heavy week. So…the change there could be some of it. But yeah…never experienced such total soreness in all of my abs ! The first time was for 3 plus days !! Just sick man…
I think the bench height difference is trivial, like 1/4", due to differences in the pad.
We’ll have to bust out the tape measure next time.
Nice work on the standing ab rollout! Just out of interest, besides hitting your abs do they also hit your lats? I ask because of the recent Dan John article about ab rollouts being useful for pull-ups. I know when I do them kneeling they hit them a little, but what is it like from standing?
[quote]furo wrote:
Nice work on the standing ab rollout! Just out of interest, besides hitting your abs do they also hit your lats? I ask because of the recent Dan John article about ab rollouts being useful for pull-ups. I know when I do them kneeling they hit them a little, but what is it like from standing?[/quote]
They hit just about everything in your trunk, and of course a bit or arms/shoulder stabilizers too.
I’m a big DJ fan and all, but doing standing roll-outs to get better at pull-ups is like doing iron cross to get better at ring dips. I’ve always preferred to just do pull-ups in order to get better at pull-ups.
[quote]BCpowder wrote:
I think the bench height difference is trivial, like 1/4", due to differences in the pad.
We’ll have to bust out the tape measure next time. [/quote]
Oh shit nice work haha! No I think you’re right; they may be pretty much the exact same height. My next theory however, is that the Rush bench is thinner, and as it turns out that actually makes it easier for me to get my knees dropped down since I can have them closer together.
Anyway, as long as I can stay down on both of them now I think I’ll be in good shape.
Maybe that ghetto mini band grip setup we do at the Rush is too effective in keeping you tight when compared to the NL bench. Either way, your latest benches are looking really good!
[quote]csulli wrote:
[quote]BCpowder wrote:
I think the bench height difference is trivial, like 1/4", due to differences in the pad.
We’ll have to bust out the tape measure next time. [/quote]
Oh shit nice work haha! No I think you’re right; they may be pretty much the exact same height. My next theory however, is that the Rush bench is thinner, and as it turns out that actually makes it easier for me to get my knees dropped down since I can have them closer together.
Anyway, as long as I can stay down on both of them now I think I’ll be in good shape.[/quote]
I’ve been doing a lot of ab wheel roll outs lately and I think they’ve helped my lifts out quite a bit. I haven’t graduated to doing them on my feet just yet though hahaha. I’m pretty fat so that’s going to take some time. I feel them in my triceps more than anything though.
[quote]Loftearmen wrote:
I’ve been doing a lot of ab wheel roll outs lately and I think they’ve helped my lifts out quite a bit. I haven’t graduated to doing them on my feet just yet though hahaha. I’m pretty fat so that’s going to take some time. I feel them in my triceps more than anything though.
[/quote]
Aren’t they awesome?
A variation you can try is to just start them from the sraight arm pushup/plank position and extend out from there. Doing them slowly with control over a shorter ROM might help take some of the arms out. It’s as much an isometric movement (bracing the core) as much as it is dynamic (hip flexion), which is probably why they carry over so well to other lifts.
[quote]BCpowder wrote:
Maybe that ghetto mini band grip setup we do at the Rush is too effective in keeping you tight when compared to the NL bench. Either way, your latest benches are looking really good! [/quote]
That thought has crossed my mind before as well… If they’d let me do it at meets I’d just fuckin superglue my entire body to the bench. It’s not fair that Siamand Rahman gets to strap himself down and I don’t…
7/30/2014
Squat (beltless):
45 10x
135 10x
185 5x
225 5x
285 3x
325 2x
325 2x
325 2x
325 2x
285 9x
Press:
45 10x
95 10x
135 3x
155 5x
155 5x
155 5x
155 5x
155 5x
155 5x
155 5x
Some ab wheel 
3 sets of 10 on ring dips and pullups
Three days later I planned on doing standing ab rollouts again, warming up with weighted kneeling ones I still felt like my abs were going to tear, had to take a raincheck.
I tried doing ab wheel roll outs with my ghetto-ass homemade TRX instead of a wheel. They were WAY harder. I think I’ll do those on my knees until I can do them no sweat and then I’ll swap to standing with the wheel.
[quote]G1579 wrote:
Three days later I planned on doing standing ab rollouts again, warming up with weighted kneeling ones I still felt like my abs were going to tear, had to take a raincheck.[/quote]
Oh I’ve been there lol. Thought I was about to get a hernia or something.
[quote]Loftearmen wrote:
I tried doing ab wheel roll outs with my ghetto-ass homemade TRX instead of a wheel. They were WAY harder. I think I’ll do those on my knees until I can do them no sweat and then I’ll swap to standing with the wheel.[/quote]
Now that’s an interesting idea. We’ve got some TRX straps at my gym, I might have a go of it.
7/31/2014
Deficit Deadlift (beltless):
135 3x
225 3x
315 2x
365 2x
365 2x
365 2x
Deadlift (beltless):
405 1x
455 2x
455 2x
455 2x
Paused Bench:
45 10x
95 10x
135 5x
185 5x
225 5x
275 4x
275 4x
275 4x
275 4x
8/1/2014
Squat (beltless):
45 10x
135 5x
225 5x
275 2x
325 3x
345 2x
345 2x
345 2x
325 3x
325 3x
325 3x
Paused Bench:
45 10x
135 5x
185 5x
225 5x
275 2x
295 2x
295 2x
295 2x
295 2x
275 3x
275 3x
So I’m having some issues with my bench form again (surprise surprise). The form I’m using is working great, except it’s starting to seriously wreck my knees. I think I can get essentially the same setup though with my feet tucked on my toes rather than turned out, and that should alleviate the pressure. As it was, I was basically putting myself into a double ankle lock lol. Although either way my lower back is feeling torched as fuck from how much I have to arch so that my butt stays down. Dave Tate said I had to be uncomfortably tight on the bench, but he didn’t say I couldn’t bitch about it.
8/2/2014
Deficit Deadlift (beltless):
135 5x
225 3x
315 3x
365 2x
365 2x
365 2x
Deadlift (beltless):
405 2x
455 2x
455 2x
455 2x
Press:
165 3x
165 3x
165 3x
165 3x
165 3x
165 3x
165 3x
165 3x
165 3x
165 3x
Those deadlifts felt rough today. Jesus my lower back needs a break. Bench is annihilating it.
I’ve had little injuries from benching too intensively with my arch. I remember feeling trigger points in my quad and low back due to it. I know myself and a lot of elite benchers use a technique where they keep their feet out towards in front of them using their heels to dig into the floor as opposed to feet back and using the ball of your foot to generate power. Might lose some arch integrity, but the arch is overrated. Especially when you’re grinding discs because of it.
