[quote]StormTheBeach wrote:
Tuesday- ME Upper/First time in the JACK… 1-31-12-
Tons of mobility work while the shirt stretched out. I had one sleeve with a bar through it and then a bar loaded with 315lbs free hanging in the other sleeve… the shirt did not budge. I knew I was in deep shit before I even put the thing on.
Bench-
135x2x10
225x5
315x3
3 Board
405x3
Got JACKED
500x1<~~~ ridiculous.
545x1
545x0<~~~ hit way too low and got loose
Stopped there because I ran into an interesting problem. Every bench shirt I’ve ever had has sleeves too long for my upper arms. The Jack was no different. The guys helping me out today managed to roll the sleeve up a little, which then turned my forearms and hands purple. On the second 545, my hands were completely numb. I’ve got a tailor down here that does great work with my gear so it’s already dropped off and getting worked on.
2 Board Manpon- Close Grip- doubled minis- 225x6, 315x6, 345x5
Palanuik Press- 95x10, 135x6, 155x6, 185x6
Done. Shirt took a lot out of me. I don’t give a shit what anyone says, using a multiply shirt is harder and requires better technique than raw benching. Anyone who says different is weak and too much of a weiner too put one on.
Will do some back work later on today.[/quote]
Did you keep the 3 board for your sets with the shirt? I’d be pretty impressed if you touched with it on your first try.
[quote]DoubleDuce wrote:
Yeah, but your raw bench dropped 50 pounds just by putting that thing on. Hah!
I love watching people lift in gear, I just have no desire to do it. It seems like something else to spend money on, something else to worry about in a comp, causes absurd discomfort, and would just be an overall pain in the ass.
Some people like bow hunting, some people like M60’s. If you want to shoot the hell out of something with an M60 I’ll certainly watch and enjoy.
Good lifting as always. Hows the health?[/quote]
I’m doing ok. I’ve just accepted the fact that I will never sleep again. So, thats making it easier.
[quote]giterdone wrote:
Fucking awesome.
I’ve been struggling with my box squat form and this answered my question.[/quote]
Let me guess, was it about lower bak rounding? Yes, thats fine. haha. [/quote]
Ha, actually I was/am rocking back on the box a bit. I was doing it to unload the hip flexors and break up the eccentric / concentric but I’ve been advised that it means I’m using momentum to get off the box.
Liked the article. My shoulder mobility is kind of shit.[/quote]
Thanks for reading.
Just make sure you arent relaxing your hips as well. You do want your hip flexors to go lax but you still want tension in the rest of your abb/adductors.
[quote]StormTheBeach wrote:
Tuesday- ME Upper/First time in the JACK… 1-31-12-
Tons of mobility work while the shirt stretched out. I had one sleeve with a bar through it and then a bar loaded with 315lbs free hanging in the other sleeve… the shirt did not budge. I knew I was in deep shit before I even put the thing on.
Bench-
135x2x10
225x5
315x3
3 Board
405x3
Got JACKED
500x1<~~~ ridiculous.
545x1
545x0<~~~ hit way too low and got loose
Stopped there because I ran into an interesting problem. Every bench shirt I’ve ever had has sleeves too long for my upper arms. The Jack was no different. The guys helping me out today managed to roll the sleeve up a little, which then turned my forearms and hands purple. On the second 545, my hands were completely numb. I’ve got a tailor down here that does great work with my gear so it’s already dropped off and getting worked on.
2 Board Manpon- Close Grip- doubled minis- 225x6, 315x6, 345x5
Palanuik Press- 95x10, 135x6, 155x6, 185x6
Done. Shirt took a lot out of me. I don’t give a shit what anyone says, using a multiply shirt is harder and requires better technique than raw benching. Anyone who says different is weak and too much of a weiner too put one on.
Will do some back work later on today.[/quote]
Did you keep the 3 board for your sets with the shirt? I’d be pretty impressed if you touched with it on your first try.
[/quote]
Oh God no. My arms would have gone flying off at the elbow. The Jack has an awesome groove though, touching won’t be a problem once I get the sleeves tailored.
BB Ham Roll
Ext. Rot Stretch
Leg Swings
Femor Set- Strong Band Right Leg
Squat Opener- Strong Band
Doing Plyo’s Later
Squat+140lbs of chain, almost completely loaded at the top-
Barx10
135x10
225x5
315x3
Suit Bottoms- Need a new single ply suit, mine is about 5 years old and stretched to hell
405x1
Belt-
500x1
Straps up-
550x1
Wraps-
605x1
660x1<~~ 10lb PR
Shut it down, feel like crap today. Sleep sucked. Happy with the PR. Completely smoked it.
Seated GMs-
135x10
225x6
315x6
405x6
FS Holds- up to 655 for 8 seconds
Gonna do some plyos and direct ab/hamstring work later on. Good stuff today even though I feel like hell.
I’ve been reading your info on core/ab work. Typically it bores me so I’ve been trying out some of your recommendations ie, fall outs, DB side bends etc. Tonight I thought I’d try FS static holds. I was skeptical. Not anymore. Thanks.
[quote]ouroboro_s wrote:
I’ve been reading your info on core/ab work. Typically it bores me so I’ve been trying out some of your recommendations ie, fall outs, DB side bends etc. Tonight I thought I’d try FS static holds. I was skeptical. Not anymore. Thanks.[/quote]
No problem, thanks for reading. I think of it this way, squat, deads, and basically all human activity requires a core strong enough to ‘brace’ your body and stay upright. Training the muscles in the same posture, i.e. not a crunch, pays off huge when you go to squat something heavy.
Seated Box Jumps, sitting on 17inches-
30’'x3
34x3
36x1
38x1
40x1
42x1
44x<~~~~ landing it but couldn’t stand up. This is only 3 inches lower than my box jump PR.
This Puts the PR count to 5 today. Kicking ass is awesome.
[quote]ouroboro_s wrote:
I’ve been reading your info on core/ab work. Typically it bores me so I’ve been trying out some of your recommendations ie, fall outs, DB side bends etc. Tonight I thought I’d try FS static holds. I was skeptical. Not anymore. Thanks.[/quote]
No problem, thanks for reading. I think of it this way, squat, deads, and basically all human activity requires a core strong enough to ‘brace’ your body and stay upright. Training the muscles in the same posture, i.e. not a crunch, pays off huge when you go to squat something heavy.[/quote]
You are so logical with your core exercises. You were right in that it really doesn’t make sense to strengthen to core by crunchiing the core into a poor position. This is why fs holds and various types of fallouts/rollouts are my favourites. O and btw, nice chain squats. That suit looks looser than my gym shorts hahahah.
a question regarding bands. the only resistance i have available to me is band tension. i remembered dave tate mentioning something about doing band tension in 4 weeks on then break and go back on. In your opinion how long should you use bands for before going off and going back on or could you do a higher tension and then go to a lighter tension? this is in regards to DE work.
thanks[/quote]
Personally, during the Accumulation Block, I like to keep band tension minimal. 25% of Max at most. During the Intensification Block, I like to use heavy band tension, 50%+ of max for three weeks, deload, then do 3 weeks of normal speed strength tension, 25-35% of Max. Then a two week deload with no bands, then compete. This seems to work pretty well for me. I can get through without feeling too deathy. Everyone is different in regards to the relative training volumes that they can handle. Try some heavier tensions, around 50%, and see how it feels. Give yourself at least a month between your last week of heavy bands and your competition just incase the bands are too much to handle.[/quote]
thanks for the reply mate. Will do and see how it all goes.
[quote]ouroboro_s wrote:
I’ve been reading your info on core/ab work. Typically it bores me so I’ve been trying out some of your recommendations ie, fall outs, DB side bends etc. Tonight I thought I’d try FS static holds. I was skeptical. Not anymore. Thanks.[/quote]
No problem, thanks for reading. I think of it this way, squat, deads, and basically all human activity requires a core strong enough to ‘brace’ your body and stay upright. Training the muscles in the same posture, i.e. not a crunch, pays off huge when you go to squat something heavy.[/quote]
You are so logical with your core exercises. You were right in that it really doesn’t make sense to strengthen to core by crunchiing the core into a poor position. This is why fs holds and various types of fallouts/rollouts are my favourites. O and btw, nice chain squats. That suit looks looser than my gym shorts hahahah.[/quote]
I can get the thing on by myself now. I need a new one.
[quote]Ultramegasweet wrote:
in your video, the line “my 15 year old friend squats 700 for 12” had me about to die from laughter. maybe you should be a stand up comic instead[/quote]
Since the judging Arnold is a joke every year, I am well on my way,
