damn you killed that 515!
Nice pr
Thanks guys. It felt really good. Hopefully I can keep up that bar speed.
BENCH
Morning Weight: 274.6 (mainly due to eating out with family a few times over the weekend)
(20 min cardio in am)
Normal Wamrup
PAUSE BENCH
2x5x135
3x185
5x225
5x260
6( 1)x295 (vid)
1x315 (just to work on a longer pause)(vid)
Close Grip Bench
10x135
10x155
10x175
10x195
10x225
Tricep Pushdowns
5x10x130
Chins
5x5 (w/ assit)
Abs
First day at a new gym at home. The benches here suck. They are all shorter in height. Had an awful time getting my feet in good position and my ass came of the bench. Just gotta adjust next time.
However, strength felt good. Bar was moving fast. I switched to pause for my bench 5/3/1 work to get ready for meet. I just took 20 pounds off my normal bench max. Focused on tricpes in accessory work because I’ve been neglecting them as of late.
Overall, pissed about ass coming off in bench, but just have to adjust to these short benches.
That 315 looked easy, what are you doing to remedy the ass raising? I think it may just be a mental issue, like you may have to focus just on that one thought to prevent it… but thats newb advice so take it as you will lol
[quote]elmore18 wrote:
That 315 looked easy, what are you doing to remedy the ass raising? I think it may just be a mental issue, like you may have to focus just on that one thought to prevent it… but thats newb advice so take it as you will lol[/quote]
Thanks bro. Just wanted to do it for the sake of doing it.
I think a major part is the concentration. I need to focus on keeping my lower body tight and getting my feet in a better position. When I do this, I don’t have an issue. Just have to work on it next time, although it is pretty frustrating now.
SQUAT/ DE DEADLIFT
(20 min cardio in am)
Normal Warmup
Squat
4x5x45
5x135
3x185
2x225
5x270
5x300
5x330 (just went for required reps)(vid)
DE Deadlift w/ Elite Average ( ~180 at top)
2x135
1x225
1x275
10x1x325 (90 sec rest)(vids of most)
Leg Press
3x10x405
Today was a rough workout. Was sore going into the gym and took time to warm up. The DE deadlift was really hard because I hand the bands held down by a sqaut safety bar that was about 4 inches wide. Not only was the band on the floor (last week it was on a dumb bell, so it was about 3 inches off ground) but it was around that 4 inch base which made the tension way harder than last week.
I thought I did an okay job with the form. I was able to do better towards the end. I am staying at that weight for next week. Since it is over 500 at top, I thought the speed of the bar was decent. Will try to improve speed next week.
That squat looked easy!
[quote]elmore18 wrote:
That squat looked easy![/quote]
Thanks! My max for the sets is way under what my rep max is right now. Normally I push for more, but I needed to save energy for the DE deadlifts.
MIL PRESS/ DE BENCH
(20 min cardio am)
Warmup
Standing MP
10x45
5x95
3x135
5x150
5x170
5x190 (forgot to vid)
DE Pause Bench w/ monster minis (adds about 90 pounds at top)
8x3x175 (vid of sets 1,2,7,and 8)
Bent Over Raises
5x10x20
Abs
Nice and easy day. I really concentrated on my bench set up. I think I have a pretty good routine that I am going to stick with. I felt extremely strong in that position and there seems to be now way my ass can come off the bench. I kept my glutes tight and the everything seemed fine. Hopefully this will carry over into my Monday bench. (going for 350 for a pause single)
Setup looks great man I am sure you’ll get that 350 pause easy
Haven’t posted for a week or so but glad to see you seem to have found a solution to your ass raising problem. Your set-up looks strong now, and you’re still getting good leg drive. The real test will be your Monday session, as you say, but I reckon you’ll nail 350. Keep up the good work mate!
[quote]elmore18 wrote:
Setup looks great man I am sure you’ll get that 350 pause easy[/quote]
I hope so! I will be fine if I can kept my tightness in my legs. Btw, saw your squat video. Looked good! What are you shooting for at your meet?
[quote]Element_26 wrote:
Haven’t posted for a week or so but glad to see you seem to have found a solution to your ass raising problem. Your set-up looks strong now, and you’re still getting good leg drive. The real test will be your Monday session, as you say, but I reckon you’ll nail 350. Keep up the good work mate![/quote]
Thanks man! I have a good feeling about the 350 so long as I set up correctly.
Saw you did some solid board work yesterday. Glad you are getting used to the bench shirt.
DEADLIFT
Warmup
Deadlift
2x5x135
3x225
1x275
5x335 (vid)
5x385 (vid)
4x435 (vid) (missed 5th. Was completely out of gas)
45 Degree DB Rows
5x10x75
Lat Pulldowns
5x10x120
Abs
Holy awful deadlift! Had awful form and also had no energy. After looking at the video, it is clear that I am pretty much doing SLD for a lot of my reps. I am very conflicted as to what to do because a lot of people say to have the bar away from your shins, while others say to have it right up against it. I was thinking that I will start having the bar on my shins but really get back on my heels and have my shins be perpendicular with the floor.
Also, I am going to lower the weight on my DE deadlift. The top of my DE deadlift was over 500, which I think is too much compared to my max.
Any form tips would be appreciate. On Tuesday, I am going to try and get my shins to a 90 degree angle compared with the floor and get really back on my heels. Maybe that will work?
EDIT: After my last set, a woman came into the secluded ‘heavy weight’ area I was in and said, “Excuse me, could you please not slam those weights. We are doing quiet yoga in here.” I didn’t even response, haha.
LOL at yoga.
Try rolling the bar forward, then, in one movement, roll the bar back and sit back on your haunches and drive the weight up while pulling through your hamstrings.
Its in my old log, but you can see some videos of me pulling conventional, and see how I do it.
You can see me do the roll in my new log, but its sumo stance.
[quote]DixiesFinest wrote:
LOL at yoga.
Try rolling the bar forward, then, in one movement, roll the bar back and sit back on your haunches and drive the weight up while pulling through your hamstrings.
Its in my old log, but you can see some videos of me pulling conventional, and see how I do it.
You can see me do the roll in my new log, but its sumo stance.[/quote]
Thanks man. I may try that out next week. I have done it before and I am not nearly as consistent at the timing as you are. I think my main thing is just to focus on the arch and get my as back so the weight is on my heels.
[quote]Killerb521 wrote:
[quote]Element_26 wrote:
Haven’t posted for a week or so but glad to see you seem to have found a solution to your ass raising problem. Your set-up looks strong now, and you’re still getting good leg drive. The real test will be your Monday session, as you say, but I reckon you’ll nail 350. Keep up the good work mate![/quote]
Thanks man! I have a good feeling about the 350 so long as I set up correctly.
Saw you did some solid board work yesterday. Glad you are getting used to the bench shirt. [/quote]
Cheers man - I’m honing in the technique now. Looking forward to seeing you crush that 350 tomorrow.
Oh, and that story about the yoga was classic. Some people just don’t get it, eh?
PAUSE BENCH
(20 min cardio early am)
PAUSE BENCH
2x5x45
2x5x135
3x185
1x225
5x260
3x295 (vid)
1x330 (vid)
1x350 (about 95% of meet goal) (PR) (vid)
CLOSE GRIP BENCH
10x135
10x155
10x175
10x195
10x225
TRICEP PUSHDOWNS
5x10x140
ABS
Was pretty tired going into the gym but had a great night. I did my 5/3/1 sets before going for 350, so I am pretty happy I had the strength to get 350 up after an extra 6 reps I won’t do at the meet. (4 at 260 and 2 at 295) I am pissed cause I think my ass came off on my last one. My set up felt great, but I just need to squeeze the glutes harder. On a good note, I had my buddy give me a lift command so my pauses were longer than normal. Overall, got a pause PR and feeling good about 360 or 365 for the meet.
[quote]Element_26 wrote:
[quote]Killerb521 wrote:
[quote]Element_26 wrote:
Haven’t posted for a week or so but glad to see you seem to have found a solution to your ass raising problem. Your set-up looks strong now, and you’re still getting good leg drive. The real test will be your Monday session, as you say, but I reckon you’ll nail 350. Keep up the good work mate![/quote]
Thanks man! I have a good feeling about the 350 so long as I set up correctly.
Saw you did some solid board work yesterday. Glad you are getting used to the bench shirt. [/quote]
Cheers man - I’m honing in the technique now. Looking forward to seeing you crush that 350 tomorrow.
Oh, and that story about the yoga was classic. Some people just don’t get it, eh?[/quote]
Yea, the yoga incident was pretty unreal. Damn hippies!
Wouldn’t say I crushed 350, but it felt good. I think 360 or 365 is realistic at the meet without all those extra reps.