[quote]Jlabs wrote:
who or what is a Chia?[/quote]
I’ve been asking myself what he is for a long time. Not human that’s for sure.
Most be something in your water, ship me some!
[quote]Jlabs wrote:
Most be something in your water, ship me some![/quote]
LOL Every post is quality.
rofl at the rack pull, that was fucking excellent!
Haha good stuff in here. I may have to add those rack pulls.
Squats were pretty good form. Not super deep, but right to around parallel. I am sure if you were in a meet, you could get an inch or so farther down to pass the lift. Not a big deal at all.
Are you using olympic weight lifting shoes? I was experimenting a bit with a little wedge thing my gym has the other day. It sits on the floor and you stand on it to give you a bit of a heel lift. Not sure how I feel about it though. I am squatting in chucks at the moment.
[quote]trivium wrote:
Haha good stuff in here. I may have to add those rack pulls.
Squats were pretty good form. Not super deep, but right to around parallel. I am sure if you were in a meet, you could get an inch or so farther down to pass the lift. Not a big deal at all.
Are you using olympic weight lifting shoes? I was experimenting a bit with a little wedge thing my gym has the other day. It sits on the floor and you stand on it to give you a bit of a heel lift. Not sure how I feel about it though. I am squatting in chucks at the moment.[/quote]
Yeah I’m using olympic shoes, mostly to help me get deeper.
12/20/2013
Bench:
45 20x
135 10x
185 5x
225 5x
255 3x
285 5x
285 5x
285 5x
285 5x
285 5x So. Fucking. Easy. I wanna see if I can hit 300 for a 5x5 soon.
Something that I believed helped is that I made a bit of a form change on bench. Before I was pulling my scaps back, but tucking my lats down. You know like pulling your shoulders downward? Some scrub like Eric Spoto probably said to do that I dunno. Anyway today I tried instead doing a bit of a shrug. I find that I can get my upper back pulled way, way tighter if I allow my traps to shrug up a bit.
Technically this is supposed to be press focused day. I am pretty fed up with my press though, so I am going to put bench first on both days. I’ll be doing another full powerlifting meet before I do a strongman contest anyway. I mean, I’ve got a big fuckin chest. There’s dudes who aren’t as big as me benching 400. What’s up with that? I wanna do that. I fuckin deserve it! So we’re gonna keep hittin bench hard.
Press:
45 10x
135 5x
160 4x This is such bullshit. My left arm had 5 easy, but for some reason my right shoulder just went into total fail mode. I threw the weight back into the rack really hard and it was probably slightly awkward for the people around me because of how angry I got lol.
140 8x
140 8x
140 8x
DB Bench:
100’s 8x
100’s 9x
100’s 9x
Skull Crushers:
110 9x
110 9x
110 10x
12/21/2013
Pullups against two monster mini bands: oh my yes
3 sets of 8
Machine Rows:
4 sets of 10
V-Handle Pulldowns:
3 sets of 10
T-Bar Rows:
3 sets of 10
EZ Bar Curls:
70lbs for 3 sets of 10 Get down with the strictness. Did at least a 3 second negative each rep.
Chest Down Incline Bench Curls:
30’s for 3 sets of 10, hold each rep at the top
Finally doing more upper back work; something I’ve traditionally neglected. Hope that helps the bench goals.
I feel like some guys have an incredible neuromuscular drive, where some guys are just softer, less intense people who rely more on muscle strength than their adept CNS. Like 160lb skinny guys who can’t even bench 250lbs being able to deadlift 550lbs because they’re just explosive as fuck and have natural predispositions to be good at said lift (mostly deadlift, almost always in fact). I think in your case you need more mass and time to put up a 400lb bench. That would go for me, if I choose to chase a 275 strict press. I just don’t think technique or heavy rep work as a protocol over a 4-6 month period is enough. I think I just need to mature and gain some mass over time.
Well, that’s how I feel anyway…
[quote]strongmanvinny wrote:
I feel like some guys have an incredible neuromuscular drive, where some guys are just softer, less intense people who rely more on muscle strength than their adept CNS. Like 160lb skinny guys who can’t even bench 250lbs being able to deadlift 550lbs because they’re just explosive as fuck and have natural predispositions to be good at said lift (mostly deadlift, almost always in fact). I think in your case you need more mass and time to put up a 400lb bench. That would go for me, if I choose to chase a 275 strict press. I just don’t think technique or heavy rep work as a protocol over a 4-6 month period is enough. I think I just need to mature and gain some mass over time.
Well, that’s how I feel anyway…[/quote]
So what you’re saying is I should just buy some dianabol?
[quote]csulli wrote:
Something that I believed helped is that I made a bit of a form change on bench. Before I was pulling my scaps back, but tucking my lats down. You know like pulling your shoulders downward? Some scrub like Eric Spoto probably said to do that I dunno. Anyway today I tried instead doing a bit of a shrug. I find that I can get my upper back pulled way, way tighter if I allow my traps to shrug up a bit.[/quote]
That’s exactly what I just found helps for me. I’ll pull the scaps back, then then down with the lats, then keeping the lats tight, pull back up with the traps. And then my shoulders feel completely solid.
[quote]csulli wrote:
[quote]strongmanvinny wrote:
I feel like some guys have an incredible neuromuscular drive, where some guys are just softer, less intense people who rely more on muscle strength than their adept CNS. Like 160lb skinny guys who can’t even bench 250lbs being able to deadlift 550lbs because they’re just explosive as fuck and have natural predispositions to be good at said lift (mostly deadlift, almost always in fact). I think in your case you need more mass and time to put up a 400lb bench. That would go for me, if I choose to chase a 275 strict press. I just don’t think technique or heavy rep work as a protocol over a 4-6 month period is enough. I think I just need to mature and gain some mass over time.
Well, that’s how I feel anyway…[/quote]
So what you’re saying is I should just buy some dianabol?[/quote]
yeah
Press sucks for me as well, 1, I have an old shoulder injury that bother’s me sometimes doing press, 2, It’s a slow moving animal, and 3, I get very little if any carry over, to bench, possibly because of number 2. Anyway when I’m focused on bringing my bench up ( I haven’t put any effort in bench lately, due to lower body imbalance) I do my 531 set-up using 45’ BB incline as my main move for day 2 and run 531 on it, instead of military. I then use military as my assistance move on bench day, and dips as my assistance move on Incline day, doing a BBB type set-up for assistance work to get lots of volume. Using these four exercise’s in this order, and making my incline a priority works wonder’s for my bench. Now that I have my squat and dead back to an acceptable level, I’ll probably move into this exact program again after the new year. That’s my story, I don’t know I it will work as well for you, since everyone is built different. 2cents
I just try hard to be strong whenever I touch the bar regardless of purpose or task. Metabolic fatigue flushed with kinetic chain and shelf development will build your press.
12/22/2013
Legs were still quite sore from Thursday. Today’s squats were about focusing on perfect form and depth.
Squat:
45 10x
135 5x
185 5x
225 5x
275 5x
285 5x
285 5x
285 5x
225 10x
Of a much more interesting note, for the people in my log who may remember this person, I saw waylanderxx at the Rush today. First time I’d seen him in years. Yes he is still a monster.
[quote]csulli wrote:
Of a much more interesting note, for the people in my log who may remember this person, I saw waylanderxx at the Rush today. First time I’d seen him in years. Yes he is still a monster.[/quote]
What’s crazy is he lost some size recently, so you likely saw a ‘smaller’ then usual version of him lol
Brandon Lilly article at JTS strength, made me think of your deadlifting style, I didn’t want to post the whole article here, but it might be worth a read for you, as it seems you have the same style. I threw a little piece of it here, and the title. Latter
Improving your Deadlift Lockout
After you have identified how you are going to pull, you need to understand how each will effect your lockout. Round back pullers (like myself) usually have massive explosive power off the floor. However, the knees, and hips tend to lock fairly early leaving some extra strain on the lower back to finish. Whereas, a straight back puller usually sacrifices some speed from the floor but ends up in a better position to uniformly lockout the legs, and back at the same time. Whatever the result is with how you pull, you need to look at your lift as a ?whole?, not just where you are weak within the lift. One problem people have when trying to identify
[quote]Spidey22 wrote:
[quote]csulli wrote:
Of a much more interesting note, for the people in my log who may remember this person, I saw waylanderxx at the Rush today. First time I’d seen him in years. Yes he is still a monster.[/quote]
What’s crazy is he lost some size recently, so you likely saw a ‘smaller’ then usual version of him lol[/quote]
LOLOLOLOLOLOLOLOL
[quote]csulli wrote:
Of a much more interesting note, for the people in my log who may remember this person, I saw waylanderxx at the Rush today. First time I’d seen him in years. Yes he is still a monster.[/quote]
Does he still post on here?