Nice squats.
On bench, I can’t come down too fast. I don’t know if I am building the tension that Meat is talking about, but a slower descent, until right as I get to my chest, definintely helps me maintain my bar path. And having it under control just feels better. Too easy for things to get out of control when the movement is too fast.
From a physics perspective, a bar approaching the chest slowly requires less force to decelerate to a halt - but taking into account the stretch reflex, you may not be storing the maximum amount of stress in the muscle to effect a sufficiently strong turnaround as a result. There’s probably a sweet spot for descent velocity that really good benchers instinctively use which maximizes control and the stretch reflex simultaneously.
Me noggin’s poppin’ off again.
I find that all the fat built up in my chest gives me a better bounce when the bar’s got a bit of speed on it.
I was benching next to a skinny dad and his two teenage sons last Saturday, and the old man was giving all kinds of advice about how benching slow (i.e. slow eccentrics) was the way to go. He had them using bands (well, an extremely light band) with quarters on the bar, too. Still, kudos to the guy for getting out with his boys. I can’t wait to do that.
Sunday last day of my vacation
Benching and lots of it took two hours in the gym just doing singles and triples of various weights and measures. I would move my stance out some and try that, move it in and try that, Elbows flared & Elbows tucked, Changed the bar path from belly to chest to upper chest and back again. All around and between 275 - 340 then dropped to 225 and did 4 sets of 10, close the grip and did a couple sets of 8. Did some push downs and some incline tates and then went and ate a massive breakfast at Kings!
It was quite enjoyable lifting today…
That is a lot of benching with heavy weights. Enjoy the breakfast, you earned.
Thanks Joe but to be honest I feel like I am getting weaker. Numbers are falling and the sets just seem heavy to me these days. Of course I have been concentrating on better form so I hope the numbers are going to rebound here soon.
Lets see
Monday -
Intervals, Core, RC
Tuesday -
Wall squats 3x20
Squats 5x5@315
Front squats 3x10@185
DB Row from a bench - 3x10@120
Seated DB Shrugs - 3x20@150
Curls to Forehead - 3x12@100
Concentrated Curls - 3x20@25
Wed & Thurs OFF (Overslept lol)
Friday
Bench - 5x5@275
Flat DB Press - 5x5@100
Incline Flys - 3x15@40
Standing Military - 3x10@135
Kettle Ball Swings - 3x20
RC work and out. Everything is still feeling heavy to me no matter what the weight. Thinking about just dropping back to 5/3/1 again until after the marriage in OCT. Great news is that my shoulder is no longer hurting I was able to put in some light military presses without too much trouble…
strong lifting…
Yes Colin come back to us .We of the 5/3/1 Cult already have a glass of Kool aide ready for you:)
Hahaha. Is this 5/3/1 what the majority of the folks on here do?
5/3/1 is the current Kool aid of choice around here, lol, because it works in its simplicity. I tried it briefly awhile back but honestly did not give it long enough or put enough effort into it. I just kind of do Karma lifting the last couple of weeks. If it hurts I don’t push it, if I feel strong its a heavy day, if I feel weak its a volume day, it hasn’t been working real well for me…but I have been able to tighten some form.
Sunday - Squats
135,225x10
315x5x2
365x3
405x1
added blue bands choked at the top of the rack.
405x10
495x5
585x1
545x3x3
405x5x2
Front squats to a high box 3x10@185
Still tweaking the squat form and the bands allow me to feel some load at the top but keep safe for me to make changes and see how they feel. I am still slightly forward under load but not as bad as it was. I think it has to do with setup issues and placing the bar to low on my back. So I moved the bar up higher on to my traps for this workout and I definitely felt it differently. I also brought my grip in about half a hand to get my back tighter.
Great squat work Colin.
Awesome squat work Colin. I’m not sure what to suggest if your numbers are not moving. Maybe changing things up abit, going back to the “koolaid” of 5/3/1, haha?
Good work in here. I love the band squats. I need to give that a shot.
Damn impressive squats. Guess I’m use to thinking of you as mainly benching and forgot how strong you are in the other lifts. 5/3/1? Is that a doce step or something?
Not really Chief the blue bands take 200 off the bottom and give it back to you as you are coming back up. It did feel good to walk it out though.
5/3/1 I don’t know supposed to be good for ya, lets get Mikey he’ll try it he trys everything!!!
your a strong man Colin an insperation for almost all of us here
Thanks Bro I appreciate the encouragement. I renamed my Log in honor of drinking the 5/3/1 kool aid. This week I am getting my actual 1 rep maxes done so I can start my first cycle next week. I will keep my heavy weekend training day outside the 5/3/1 and count it as an extra fun day. Today I did Mil Press and because of my shoulders I was expecting a max around 155 but was surprised when it was 205.
Warm up-
Foam Roll
stretch
Jump Rope
standing Mil Press
bar, 95, 115x10
135x5
155x1
185x1
195x1
205x1
215xM
135x5x3
BB Shrugs - 405x10, 405x10, 405x23
Assisted Chins - 10, 10, 13
Incline DB Press 80x10, 80x10, 80x13
A1. RC external rotations
A2. Purple band Face Pulls
b1. Band Pull aparts
b2. Leg lifts with 40 pounds of chain
Stomach issue today,but I went and lifted anyway. I wanted to test my 1 rep max today on deads but with my stomach hurting not sure if it is a true number. Hell with it i will use the 405 anyway couldn’t hurt starting too light.
Warm up
Foam roll
Jump rope
Dead lifts
Warm up to 405 Drop to 3x5@335
RDL - 245, 10,10,10
Seated cable rows - 150,160,170 x10
MC hammer curls - 40, 50, 60 x10
Straight bar curls 3x10
Just feel like shit today, there is always tommorrow!