Do you have your own football bar? Do you suggest using one for bench press? I’ve read the football bar is a great alternative benching and pressing piece of equipment that can really add to your max. What do you think?
[quote]gorillavanilla wrote:
Do you have your own football bar? Do you suggest using one for bench press? I’ve read the football bar is a great alternative benching and pressing piece of equipment that can really add to your max. What do you think?[/quote]
No, I don’t have my own, but I have made sure that the two primary PL gyms I train at have at least one (long story) and lo and behold one of the chain of commercial gyms I train at just got one, at my suggestions (along with a safety squat bar). I think they are the bee’s knees for rehabbing shoulders and tris, and really help build up tricep lockout strength w/o stressing shoulders
tonight
a bunch of new dudes in the gym learning to squat out of the mono for Relentless, was pretty cool
18 year old squatted mid 400s to depth, and skinny as shit
his dad hit 595 easy @ maybe 220, easy as shit, didn’t see if he did more
Me? DE work, 415 to low box plus green bands 8 x 2, done is about 7 minutes
DE pulls 4 x 1 # 325, 4 x 1 @ 425
415 + bands felt better than 375 did last week, which is good. realized last two weeks have been to a lower box too, I was wimping out and going a little high before
ghr/db shrug/hanging abs 4 x some
done, a sweaty mess, long stressful week but glad to get some good training in
Thanks for the info on the football bar. I’ve decided to get one to vary my training.
I ordered a football bar/swiss bar for training. I can’t wait to start blasting my bench with that bar.
Friday
roll, stretch
treadmill
5 min steep incline
5 min intervals moderate incline
repeat three times each
Saturday
rotator stuff
db bench warm ups then worked up to 3 x 10 w/110s
rolling tris 65s,75s,85s,90s x 10 post injury pr
close grips 135/225/245 x 10, way harder than it should have been, tris pretty fried after rollling tris
db rows 4 x 10 w/125
dips 4 x 20 (post injury PR)
bent laterals 4 x 10 w/65s
hammer strength high row 4 x 12
plate front raise 4 x 20
db curls 3 x 8 w/60s
pressdowns 3 x 10 w/stack
rope hammer curls 2 x 10
felt like my whole body had been beaten by baseball bats today
lots of stretching, foam rolling
front squats paused to low box bar x 20, 135 x 10, 225/315 x 3, 365/405/445/465 x 1, last two sets PRs (30 lb pr on last) and it moved fast. will be shooting for the 505 goal here very shortly
RDLs w/o belt 245/335/425/515 x 5
cambered bar shrugs 315/405/495 x 15, 545 x 10
pull throughs 4 x 12
leg ext 4 x 10
standing cable abs 4 x 6-10, heavy
ghr 3 x 8
toasted from this
Great work on the low box front squats, that’s a lot of weight.
condo work
repeat from yesterday felt like I’d been run over coming in
Sauna, foam roll, stretch
backward sled drags 135 x 80, 180 x 80
prowler sprints, fast, 40 yards x 50 x 12
treadmill 30 minutes, 1 min incline walk, 30 sec incline sprint
upped incline on sprints to 2.0 from previous .5. way way better on knees, etc. got heart rate supposedly up into 170s at points. honestly feel in best condition in years, but need to improve more. about 80 days in and my lower strength is actually improving with hard condo work 2-3 times a week. vanity wise my quads, hammies, and calves look bigger than ever, and while I am still weighing circa 275 my pants are way looser in at the waist. now if I can keep this going while getting my pressing weight up I will be very happy
on a side note went to my aunt’s funeral saturday, she passed at 79 after a fight with macular degenation and other ailments. awesome woman. as with that kind of situation got to see cousins I hadn’t seen in years. old family stories started floating around, the best was a great uncle, Duncan McMartin, and the story was he beat the crap out of Errol Flynn in a bar fight. I googled it this morning and he actually beat the crap our of Flynn in two different bar fights, once in the Bahamas, once in New York.
Now the major question is I learned my great uncle owned a gold mine… where the fuck is my inheritence, lol…
Fuck off. Cardio sucks and we all know it.
Seriously. Great story and sorry you lost a good one.
Im sure Errol deserved it and more.
My family is 4 generations gold mining.
I’m broke.
humbling benching. time to get stronger
DE work w/u then 185 + 60 in chains 3 x 3, 185 + 110 in chains 6 x 3
close grip 4 board 225/275/315 x 6, 365 x 3, not set up right, and first time doing boards since tricep tear. 6 months ago this would have been 500+ for 5. then did 315 times 12.
really need to start pushing the board work to get me back
pulldowns w/ fat rotator bar 6 x 10-12
hammer inclines 5 x 15
hammer strength preacher 5 x 10
overhead tri ext 5 x 10-20
laterals 30s,40s,45s,50s x 10
face pulls 5 x 10
“Duncan McMartin” just sounds like a guy who’d kick Errol Flynn’s ass in a bar.
short on time today, couldn’t make it to prowler gym, so went to closest hc and did the following
roll/stretch
treadmill, 60/30 intervals, varying incline between 2.0 to 3.0, ‘sprint’ speed between 6.0 and 7.0 (I know, not much of a sprint)
Great work in here.
465 front squat.
you bastard that is what I can pull.
nice work - while juggling sick times.
I am impressed with the cardio and your Great Uncle.
Do you think board work adds to the raw bench more or less than say using pins in a power rack?
[quote]gorillavanilla wrote:
Do you think board work adds to the raw bench more or less than say using pins in a power rack?[/quote]
With pin presses I always find myself setting up differently to get the bar moving, boards seem more ‘natural’ to me.
I’m considering getting one of those board shirts that simulate board training without a partner since I lift at home. You insert hard foam into a vest, I think, to various levels like boards. The foam is pretty hard and won’t crush supposedly.
Lots of energy in the gym tonight, felt good.
Warm ups then DE box squat 375 + 140 in chains, 8 x 2 w/30 seconds rest
deficit pulls, no belt, 235/415/505/595 x 3, some sort of PR for no belt
ghr 4 x 10
hlr 4 x 10
db shrugs 4 x 12
Nice work on the deficit pulls-great, heavy lifting.