[quote]mrodock wrote:
Felt more solid but I will let you be the judge when I test my max. I will plan on bringing my video camera also. Anyone have thoughts on the most useful camera angle?
[/quote]
I’d say to shoot your reps nearly head on or off at a slight angle. Some people shoot from the sides, but the plates can block the view needed to see if your arms are flaring too early.
[quote]mrodock wrote:
dropshot001 wrote:
solid benching there sir. are you more even with the different grip width?
Felt more solid but I will let you be the judge when I test my max. I will plan on bringing my video camera also. Anyone have thoughts on the most useful camera angle?
[/quote]
I’m always wondering this myself. Here’s the best I can come up with; What are you trying to see? Then base the angle off that answer. For example, do you need to see foot position, arch, butt staying on bench, etc? Or are you trying to follow bar path (then decide if you need a side angle, head on or from the top).
For just a general angle I prefer a little distance and not straight on so you can kind of see a bit of everything.
Looking forward to see the new bench! 
Thanks for the suggestions RL, novaeer, and even dropshot. I am thinking about a 45 degree angle.
Week 6, Accessory Day
BW Chin-ups
1x9
1x6
5x5
Kroc Rows
1x7x100
1x8x90
Trap 3 Raise
3x12x10
Wide grip Lat Pulldown Isometrics
1x20 sec.x60lbs
1x17 sec.x60lbs
1x23 sec.x48lbs
1x30 sec.x36lbs
DC Lat Stretch
Morning bodyweight: 188.2lbs
I have been as high as 193 pounds upon waking this week, but I really lost my appetite for a couple of days. I will be above 190 by next Monday.
Are there any biceps exercises that are wrist friendly? Chins irritate my wrist some but curls really seem to bother it. I figure powerlifting is a whole lot of triceps and not much biceps so I want to be proactive and prevent the elbow issues some members have mentioned. But I obviously don’t want to mess up my wrist which is starting to improve in so doing. Any suggestions?
If anyone wants to know what happened to the wrist it occurred when I was setting up for my 3rd attempt squat and the bar started slipping down my back.
What are biceps? Oh, you mean that spaghetti-size muscle that’s on the side of my arm opposite the triceps. In that case, I’ve found underhand grip lat pulldowns (or pull-ups), hammer curls, and concentration curls do just enough to keep my wrists and elbows from getting sore. Also, throwing in some grip work the Captains of Crush #2 takes care of things, but I rarely do direct grip work since I’ve never had an issue with it.
As already mentioned DBs or an EZ curl bar.
Maybe I just need to take it easy for a few more weeks because most of those exercises seem to irritate the wrist. Thanks novaeer and RL. I will try using my wrist wraps and see if that helps.
Double post.
A little tip for anyone reading this. Check out the “Omegle chat fun” thread in the get a life forum. Hilarious!
This one is courtesy of Erasmus:
Connecting to server…
Looking for someone you can chat with. Hang on.
You’re now chatting with a random stranger. Say hi!
A word of advice: “asl” is boring. Please find something more interesting to talk about!
Stranger: f/m?
You: YEAAH BUDDY
You: OOEIII
Stranger: male i guess?
You: YEAHH BUDDY!
Stranger: so… had some weed?
You: LIGHT WEIGHT LIGHT WEIGHT!!
You: LIGHT WEIGT BABY!
You: LIGHT WEIGHT
Stranger: yuo’re srsly high?
You: EVERYBODY WANTS TO BE A BODYBUILDER, NO BODY WANTS TO LIFT THE HEAVY ASS WEIGHT
You: YEAAAAHH BUDDY!
You: 55-559
Stranger: so wsup?
You: WHATS HAPPENIN
You: SO I GOT MY PEDICURE AND MY MANICURE
Stranger: sweet
Stranger: for how much?
You: OOOOIIIEEE
You: FOR 50 CENT
You: YEAAAAAAHHHH BUDDY!
Stranger: too cheap imo
Stranger: you’re gonna need a new one soon
You: NO!
Stranger: yes
Stranger: .
You: NO BUDDEEEEYYY
Stranger: why?
You: EVERYBODY WANTS TO BE A BODYBUILDER, NO BODY WANTS TO DO MANICURES
Stranger: :DDD
Stranger: whre are u from?
You: LIGHT WEIGHT BABY!
You: USAAAA
Stranger: age?
You: FOOUURTY FIIIIVEEEE
Stranger: fifty five is better
You: 255 LBS
Stranger: how much is that in kilograms?
You: A LOOOOTTT
You: MR O 8 TIMES!!!
You: YEAAHH BUDDY!
You: OOOEEEIIII
Stranger: black/white?
You: BLACK!!
You: MALE!!
Stranger: oh hi there!
You: 45
You: 255 POUNDS!! LIGHT WEIGHT BABY!!!
You: WITH A MANICURE AND PEDICURE
Stranger: EVERYBODY WANTS TO BE A BODYBUILDER, NO BODY WANTS TO DO MANICURES ?
You: IM RONNIE COLEMAN!
You: YEAH BUDDY, NO MANICURES OR THEM
You: THATS MY SECRET
You: steroids and MANICURES!
Stranger: what’s better, steroids or manicures>
Stranger: ?
You: STEROIDS!!
Stranger: really?
You: AND MANICURES!!!
Stranger: ya… but if you had to pick only one of them
You: DONT FORGET THE PEDICURES
Stranger: i dont
Stranger: they’re above all
You: ALL THREE OF THEM!!
Stranger: ur right.
You: YEAH BUDDY I AM !!!
You: OOOOIIIIEEEEEE
You: EVERYBODY WANTS TO BE A BODYBUILDER, NOBODY WANTS TO LIFT THE HEAVYASS WHEIGHT!!
Stranger: light wheight for ever.
You: I think like Brutus, I think you can do this
You: YEAAHH BUDDY!!
Stranger: you think i can be bodybuilder too?
You: YEEAH SISTER!
Stranger: im not your sister
Stranger: sorry
You: YOU ARE!!
Stranger: nope
You: YEAH BUDDY
You: IM OFF TO THE GYM NOW
Stranger: okies
You: PUMP UP SOME MUSCLE
Stranger: take the heavy weights!
Stranger: heaviest.
You: LIGHT WEIGHT BABY!!
Stranger: whatever…
You: CHECK ME OUT ON YOUTUBE
!
You: RONNIE COLEMAN
Stranger: okies
You: YOU WILL UNDERSTAND!
You: TALK TO YOU LATER SISTER!
Stranger: ok so you’re late for gym i guess
Week 6, Day 1
Squat
1x5x210 (50%)
2x4x250 (60%)
3x3x295 (70%)
5x2x335 (80%) [last 4 sets used belt]
Hand walks (serratus activation)
2x20
Squat
1x3x230 (55%)
1x3x275 (65%)
4x3x315 (75%) [belt on last 3 sets]
Sumo Good Mornings (cambered bar)
5x5x205
Ab Wheels (kneeling)
1x8
1x7
My lats seemed to be the limiting factor on the ab wheels as they were still pretty sore from Monday’s work. I plan on adding a little more anterior core work, especially since I am not able to do all my squat sets without a belt as I used to when I was on lower poundages.
I wanted to do good mornings today but I didn’t want my low back to pay too much of a price a couple days before deadlift day. The good mornings with the cambered bar instead of the safety squat bar seemed a fair amount easier on the low back. Perhaps I am hitting more midback and hamstrings with the cambered bar. I’ll likely use the safety squat bar on Sundays.
I moved my stance in some to take a little stress off my left hip for squats. For the most part it felt better and I don’t think there is much difference in what I can squat with a wide or medium width stance.
It seems that Bulgarian split squats are helping the mobility in the left hip. I will keep doing those daily without weight.
Note to self: when using the safety squat bar the pads should be facing AWAY from you.
Week 6, Day 2 (Redemption is mine!)
Bench (~4 sec. eccentric)
4x3x185
Deadlift
1x4x255 (50%)
1x4x305 (60%)
2x3x355 (70%)
5x3x385 (75%)
Add suit
1x1x440
1x1x455
1x1x475
3 Board Press
4x4x225
Deadlift (to the knees (pause 1-2 seconds, on last rep of set lock out after pause))
1x4x255 (50%)
2x4x305 (60%)
4x4x355 (70%)
BB Reverse Lunges
5x5x115
First, deadlift. I didn’t feel particularly strong on the raw work today, in fact it seemed a little more difficult than I thought it would be. I had planned on doing some deadlift singles at 440 or 455. After the first single went up really well I decided to try 455. That felt even better than 440, so I threw 475 on the bar, my nemesis from 2 weeks ago. Well 475 felt really good also, so I am pretty excited. The change in technique is pretty straightforward. I focused much more on keeping my chest up and not so much on breaking the bar off the ground fast. Truth is, I don’t know if I have the back strength yet to blast the bar off the ground fast and simultaneously keep my upper back in position.
I had been adding 10 pounds each bench session but today I added 15 pounds. I started to improve my bench technique quite a bit last week Sunday when doing board presses. I started pushing my upper back into the bench really hard as I started to press the bar off the boards. I noticed lockout felt much easier, go figure! Anyhow, I got a much better feel for this technique while doing regular bench. Hopefully this will bode well for my max testing in a week.
My best on the 3 board press previously was 4x4x215. So I’ve managed to add 10 pounds to that during this cycle which is a good sign.
I will probably do a little technique work on bench Sunday. Probably just a few singles at 185 so that I can work on lowering the bar much quicker and pausing.
Really pleased with this session.
Hey brother:
Gotta say once again I’m really impressed by how your training is going. I just started a new log, which will demonstrate that you are now bigger and stronger than I am. I’ve got to admit this brings a big smile to my face…although I never would have guessed it would happen this soon.
Nice work man!
[quote]Ramo wrote:
Hey brother:
Gotta say once again I’m really impressed by how your training is going. I just started a new log, which will demonstrate that you are now bigger and stronger than I am. I’ve got to admit this brings a big smile to my face…although I never would have guessed it would happen this soon.
Nice work man![/quote]
Certainly appreciate your kind words Ramo! Truly some of the nicest things anyone has ever said to me.
You’ve answered a lot of stupid questions of mine, and given me a shit ton of excellent advice to which I am very grateful. I look forward to you getting back in the groove and competing again. All the best man, I’ll be along for the ride.
hey man, as you’re a lot stronger than me, more experienced and much else, i can’t give any advice.
but it’s nice to watch how numbers go up in your log, great work man, and thanks for the help.
Great Deadlifting man
[quote]mrodock wrote:
I started pushing my upper back into the bench really hard as I started to press the bar off the boards. I noticed lockout felt much easier, go figure! Anyhow, I got a much better feel for this technique while doing regular bench.
[/quote]
BINGO!
After reading an EliteFTS article (I want to say by JL Holdworth, but I could be wrong) I used to focus on keeping contact with the bench with only my ass and my traps. I slowly forgot and my bench proceeded to plummet. It was pointed out to me about a week ago that I wasn’t doing it. I feel stronger already in my bench…more uncomfortable mind you, but stronger!
Great job with the deads as well!
[quote]tuchavito wrote:
hey man, as you’re a lot stronger than me, more experienced and much else, i can’t give any advice.
but it’s nice to watch how numbers go up in your log, great work man, and thanks for the help.
Great Deadlifting man[/quote]
Glad to be of assistance.
When it comes to lifting advice I am generally a lot more interested in a person’s point of view and rationality than their strength and years under the bar. We all can have access to tremendously good and bad information on lifting. The successful can discern what is likely useful. I personally have taken the easy route and use a Sheiko inspired template for the most part.
[quote]Ruggerlife wrote:
mrodock wrote:
I started pushing my upper back into the bench really hard as I started to press the bar off the boards. I noticed lockout felt much easier, go figure! Anyhow, I got a much better feel for this technique while doing regular bench.
BINGO!
After reading an EliteFTS article (I want to say by JL Holdworth, but I could be wrong) I used to focus on keeping contact with the bench with only my ass and my traps. I slowly forgot and my bench proceeded to plummet. It was pointed out to me about a week ago that I wasn’t doing it. I feel stronger already in my bench…more uncomfortable mind you, but stronger!
Great job with the deads as well![/quote]
People had told me to feel like I am pushing myself away from the bar. While it made sense conceptually it remained counterintuitive. For some reason it felt natural on paused board presses the other day, pretty weird. By the way when the hell are you updating your log?
Thanks, the deadlifts definitely felt great.
solid deadlifting work. must have been because you were doing it in your bench shirt. when did you start putting reverse lunges into the mix?
Looking strong, Mrodock! Nice progress, keep up the good work.
[quote]dropshot001 wrote:
solid deadlifting work. must have been because you were doing it in your bench shirt. when did you start putting reverse lunges into the mix?[/quote]
Thanks sir. Yes, deadlifting in a bench shirt is too difficult for most people but if a person is diligent, it will really improve lockout strength, haha.
I’ve been doing reverse lunges for 6 weeks, they help loosen up the hips after sumo deadlifts.
[quote]Phillip Wylie wrote:
Looking strong, Mrodock! Nice progress, keep up the good work.[/quote]
Thanks very much Mr. Wylie!