Eco I am about 182 or so if I weigh more I seem to get too soft/bloated for me.
I could probably pull double body weight for 10 if I really tried, I got 350 for 9 or 10
a week or so ago.
My grip doesn’t really give out, but I get super winded/tired on these
Pete, I dont have a strong enough base on bench to show progress without training it at all
pulling I might be able to do something like that if I did just RDL or pulls from blocks etc.
and Tony your programming is working for you,I could do something similar
I need to compile a list of weaknesses
rotate or conjugate the lifts to improve on those
and incorporate the stuff I like.
For your size your bench really ain’t that bad, mid 200s correct? You could rotate 2 boards, floor presses, close grip inclines, and reverse bands, all of which work the muscles w/o roughing up the shoulders, at least for me. Assesorize with stuff like neutral grip db and incline db presses, and I would bet you would see progress. Just my 2 cents.
KMC, quick question: Do you arch when you bench press to the point of basicaly a “wrestling back bridge” ? If you do it should feel like doing a decline press. As an example in PeteS’s log there is a picture of him arching on a max attempt to give you an idea.
My concern is, are you trying to build a big chest or big numbers on the bench press because if I was your trainer I would train you differently depending on what you said.
On to the “money” sets stop 1 rep to 2 reps short and I would stress the 2. Deadlifts suck at high reps tread caefully there.
Hope this helps.
Fischer
ps: do a search on westide for skinny BASTIDS 3 it looks like more like your cup of tea. (4 days of traing/moblity speed work etc.)
Eco I am about 182 or so if I weigh more I seem to get too soft/bloated for me.
I could probably pull double body weight for 10 if I really tried, I got 350 for 9 or 10
a week or so ago.
My grip doesn’t really give out, but I get super winded/tired on these
Pete, I dont have a strong enough base on bench to show progress without training it at all
pulling I might be able to do something like that if I did just RDL or pulls from blocks etc.
and Tony your programming is working for you,I could do something similar
I need to compile a list of weaknesses
rotate or conjugate the lifts to improve on those
and incorporate the stuff I like.
[/quote]
My impression is that you don’t eat much for the amount of work you do. That makes it hard to progress unless you regulate your volume to match your intake. And then you still need to eat more. That’s been my experience anyway.
He’s stuck in “wrestling mode” so to speak about not wanting to lose mobility/speed for strength and size.
To really do what he wants (I an guessing here) he would need spot on nutrition more cardio work H.I.T and steady state. 2 days lifting and start rolling again to suit Kevin’s needs. (kinda like in-season training)
If that is not feasible (wrestling/judo/life) he should ride 1 horse for awhile and if following a program as written. He should follow and not Kmac-it so to speak.
Sorry about talking to Sol like your not on the forum K-mac, but maybe you can see the Forest and not the Trees if spoken this way.
ps: I am not trying too bust your balls just trying to help
pps: feel free to pm me questions or to tell me to f**k off
Fischer
Its allot of things, first I really like the Defranco skinny Bastid 3, the Max strength from Cressey is similar in structure and I did well with that one.
Second I have not been consistent enough with food or training- so I cant really complain about results.
Im on a longer gig ( unusual for me) three weeks of 7 to 9 or so. This is killing my training- too long a day to come home and train hard, and getting up in the early am leaves me at a sleep deficit for work,
although I am going to train tonight.
I think the real problem is not recovering enough from the big money sets and then other days of lifting or work suffer those higher rep sets really take a toll but maybe long term they are good?
the other problem I have with them Is I have a hard time with accessory work
Food - Is there ever enough?
its hard to eat enough- I feel like some of the kids crying in the bodybuilding section. But it is probably
is true that I need to eat more, I feel full and slow all day to eat enough.
also if other lifts like squatting or pulling or dips or rowing, are moving or showing progress then someh thing is ok.
Bench the wrist wraps helped- keep my forearms and elbows tracking
some how each bench day on 531 I am barely hitting the required reps, which should indicate lowering the percentages… duh
as for archin or form I try to arch, but that needs work too, Ficsher I like how your probing here
about going for bigger bench or bigger muscles ( not that they are exclusive)
lastly I just feel even though I am hitting the basics, I not doing enough but Im sure Im wrong there.
Yeah - that’s the other piece: the physical, emotional and mental stress associated with your non-lifting activities. Those can have a direct effect on lifting capacity on a particular day.
too long a week, too tight , too weak, too stressed.
OH squats I was too tight I tried to get warm meh, not so much.
walking out 315 felt like a ton, at 6 I called it quits packed up and went home
on a side note we had Ron Jeremy in the studio today.
I guess that was a high note compared to my squats.
What’s your previous best w/315? With enough idea of what you do for work, and not having a consistent sleep/eat schedule, don’t beat yourself up too much on this…
And I hope Ron wasn’t in a hammock or swing or whatever… Met him once, and another time a female friend was visiting (while I was single) and was actually trying to avoid her. Made her go out with some other female friends of ours (lots of background here I won’t go into) but she finally showed up back at my apartment at 4 a.m. and woke me up saying “Ron Jeremy just grabbed my tits and said I have the best rack in Chicago”. I smiled, rolled over, fell back asleep…
Ron was part of a show aimed at the college or pre college crowd.
Its a show about stupid stunts, it gets pretty stupid.
I did 320x9 last month. In a different phase of training- going back at least 4 years
315 for 15 pretty regularly.
Its no big thing, I take the good with the bad, otherwise how would I know what progress is.
I think Im wiped out this week.
Really I think its pulling and squatting heavy or doing these money sets the same week
but it feels like it says something I dont like about my work capacity.
[quote]kmcnyc wrote:
Ron was part of a show aimed at the college or pre college crowd.
Its a show about stupid stunts, it gets pretty stupid.
I did 320x9 last month. In a different phase of training- going back at least 4 years
315 for 15 pretty regularly.
Its no big thing, I take the good with the bad, otherwise how would I know what progress is.
I think Im wiped out this week.
Really I think its pulling and squatting heavy or doing these money sets the same week
but it feels like it says something I dont like about my work capacity.
[/quote]
Dude, get over it. I have friends who work rigging shows and they keep trying to come in and do these Arnoldesque routines made for pro bbs in the 80s and think wtf… you have shit work hours sometimes and get over it. Your work is physically challenging, let’s design a routine that compensates. And it might not mean barbell lifts all the time.
Now that I am unemployed I can spin yarns about my lifting history. I got into HC/Punk and lifting at about the same time. In fact they pretty well go hand in hand for me. So I spent the better part of the 80s trianing 2.5 hours a day, 6 days a week, hitting every muscle group from every angle. And I was a very lean 205 or so graduating high school. Not bad for a kid with a shaved head, DMs and a flight jacket. Then the real world hit. Between college and adulthood I could not put that time in. So I compromised. 2 sessions during the week, once on the weekends. Session one was either incline press or DB bench, couple sets of flies, seated military either db or bar, curls for a few sets, upright rows, close grip bench or some french presses. Session two was squats, fronts squats, or if my back was torqued from shoveling rock leg presses. Followed by either SLDL or leg curls, then lat work, pull downs and either bent rows, DB rows or low cable rows. Each excercie always just worked up to a tough set of six and called it quits. Then on the weekends I just worked whatever felt week. So maybe squats, maybe bench, etc. Ya know what, I grew. Got up to a solid 225 in months. Lesson is, don’t feel stuck to a program, you know enough to adjust a program to your life.
Notes,
training in the morning can work if its smaller movements,
I dont think I could dead or squat in the am.
this took 45 minutes,felt pretty good.
OH press one or two of these got a little leg drive.
KMC, I’m not experienced enough to tell you how to adjust your training, but keep plugging away and I’m sure you’ll find the right program especially with guys like Pete and Fischer chiming in. You’re still looking strong.
I think I figured out why your bench is stalling you are traing the 5/3/1 in the squeeze 4 days into 3 training days. Try it on the 3 day a week with all 4 lifts getting their own days.
the reason I am suggesting this is you are harping on your numbers on your bench right? Well you have to much carryover for you strength to grow on. IMO I think you would do better on a upper/lower routine rotated on a M-W-F routine by rotating the lifts in and out while beining focused on bench for Upper. Make sense?
first I realized I trained on 12.8 but typed 12.9 go figure.
after 11 hours of making bad TV- and talking about where the TV business is going-
cause nothing is better at work then beating a dead horse.
survey says video killed the radio star, and HI-speed internet killed TV
*lack of good programming
high cost of production
wal mart selling wifi equiped laptops for 200$
do the math
12.10.09
mobiity- lytp dislocates, scap pushups, pushups, dislocates, some face pulls
A Bench bar x yes. 95 2x10,135x5, 155x5
170x5,195x3,215x3.
B1 BBB bench 135 5x10
B2 db row 80 5x10
more face pulls
thats it
Notes.
BBB can work for me for chest this felt good, form arch
etc felt much tighter- see all I needed was a little bit of recovery.
thanks Fishcer…
so… I guess I need to do 531 only on 3 days not 4 or not 4 compressed into 3.
I probably cant do the high rep deads and squats in the same week.
duh.
that leaves a few days to do ???
some cardio junk.
