How much resistance is the doubled mini’s ? and how do you anchor them or rather how is set up, is in a power rack or on a bench- I’m trying to get ideas.
Good strong lifting. BTW what is your Raw bench now?
Fischer
Rick,
the doubled minis provide approximately 120 at the top I believe. I might be totally wrong. And it all depends also on your reach, I have kinda the Trex arm syndrome. I do them on a bench, typicall commerical set up is first anchor one 25 plate against the ‘rack’ of the bench. The place a fairly heavy dumbell butted up against that plate, loop band over bar so both ends are wrapped around dumbell. Place second plate on other side of dumbell so it is likely to stay in place. Pain in the ass, but it works.
This link has some good ideas in it. I prefer to smash the dumbell between two plates rather than what they show here though: Powerlift Assistance Exercises: Bands Pics
Raw bench? No fucking idea. All estimates point to mid to upper 400s.
Lower assistance
Burnt out on DE work. This is what I did insteadL:
Low box squat 45 x 10, 135 x 5, 225 x 5, 315 x 5
Added reverese green bands:
315 x 5, 405 x 5, 495 x 5, 545 x 5
RDLs 155 x 5, 245 x 5, 335 x 5, 425 x 5
Zerchers 225 x 6, x 6, 275 x 6
Leg Press worked up to 1250 x 6, then 990 x 23
Then finished with a circuit of:
back extensions
ab wheel
dumbell shrugs
calve presses
cable curls
4 sets of 15-20 reps each
some good stuff going on here as usual.
is it still Rawwwwww if you wear socks?
I think socks and a belt/wrist wraps is as far as I go.
To be truly RAWWWWW you need to have no safety bars, in fact when squatting you can’t use a squat rack even, you have to clean, press, and then lower the bar onto the top of your neck. And you have to be naked, because the only true passing depth is when you nut sack hits the floor. Just an FYI, Mr. Scrooge McGrinch.
20 minutes tread, 20 elliptical
Bench day
warm ups something like bar x 40, 140 x 15, 230 x 12, 280 x 5, 320 x 5, 410 to 3 board x 3
add shirt
500 3board x 3, 590 x 3board x 3, 590 2 board x 2, 610 1 board x 2, easy, will up weight next week, (50 lbs over last time BTW).
pulldowns 5 x 10-15
laterals 5 x 10-12
floor press 225 x 10, 315 x 10, 365 x 5
full house today, took 2.5 hours to get the benching done. Making steak and eggs now.
Medium rare and over easy, please! Nice BP day brother…about half way through your warm-up and I would be stapled!!
Nice work Pete. I just demolished a combo omlette and huge stack of pancakes, could have used a slab of steak.
Jack, are huge stacks of pancakes part of your ‘dieting’? just kiddin’
Best part is I got to take a nap after steak and eggs and hashbrowns. That was heavenly.
Yes, yes they are. :).
I am just in awe with the benching in this forum alone. Nice lifting MonkeyMan.
thanks Steely. I am very happy with the way my bench is moving, and my dl. Squat, well, it only can get better at this point.
25 tread, 20 elliptical
You are very disciplined in getting your cardio in, I’m not nearly that will to do it.
[quote]JoeGood wrote:
You are very disciplined in getting your cardio in, I’m not nearly that will to do it.[/quote]
Being a 275lber, right now right on that for weight class, I am finding that doing more cardio is helping my flexibility and mobility quite a bit. Plus my plan to be a full 275er happened a littler faster than I had anticipated, and it is winter here and I am not a ‘go hike at night in 15 below weather’ kinda guy, so this is all to compensate for lowered activity:)
Pete, you’re looking stronger then ever. So what are you looking at for a meet?? First,second attempts?? You could potentially hit a 1900+ total. 650 squat,600 bench, 650 dead. And those are low balling your potential numbers. I need to get my ass in gear.
[quote]ecogenx wrote:
Pete, you’re looking stronger then ever. So what are you looking at for a meet?? First,second attempts?? You could potentially hit a 1900+ total. 650 squat,600 bench, 650 dead. And those are low balling your potential numbers. I need to get my ass in gear.[/quote]
1940 would be an elite total… i know because that’s my only real goal.
[quote]maraudermeat wrote:
[quote]ecogenx wrote:
Pete, you’re looking stronger then ever. So what are you looking at for a meet?? First,second attempts?? You could potentially hit a 1900+ total. 650 squat,600 bench, 650 dead. And those are low balling your potential numbers. I need to get my ass in gear.[/quote]
1940 would be an elite total… i know because that’s my only real goal.
[/quote]
I am determined to have a total about 2000 this year. Not sure about this meet. Right now I am thinking bench opener will be 610, same with DL. I am still not fully gearwhored for squat, and I still am not 100% comfortable with my knee, but I am working on resolving both of those issues.
You my friend are going to total huge. If you need anything or are coming down here for a meet I will help out.
Rick