No More F@%$ing Around

Training Training Logs
261

[quote]Spidey22 wrote:
May be a weird question, but in your bench video, how wide is your grip?? Like where do you grip in relation to the rings on each side? I’ve been trying to find that Bench form that is a good hybrid of allowing strength progression but still stimulating the chest, and it seems yours is exactly what I’m looking for. lol[/quote]

My ring fingers are just inside the rings. It takes some time, but I think you’re after finding a good balance between your chest/delts/tris in terms of workload. You have those 3 working together to full capacity and you’re dynamite.

262

Hey, good work in here. Can I ask what that box squat is made out of and how you made it? Looks like it’d be a good addition to my gym because I really don’t want to spend 200 bucks on a box squat thats already made.

263

[quote]PlainPat wrote:
Hey, good work in here. Can I ask what that box squat is made out of and how you made it? Looks like it’d be a good addition to my gym because I really don’t want to spend 200 bucks on a box squat thats already made.[/quote]

I didn’t make it. It’s from the gym I train at. It’s made out of wood and a few panels of carpeting on top I think.

264

Tuesday 10/25/11
Pull

Thibs Pulldown: 6x12 30-45sec rest

Superset: straight arm cable pullover + standing wide grip cable rows 5x12 90-120 sec rest

Kneeling cable bench curls: 3x12+1xAMRAP+6 assisted reps ~1 min rest…2 min before last set

Chain rope curls: 2x12, 1x8, +1 rest-pause set to 20 total reps

Sled pulls: 4x20 +270lb 1 min rest

I actually dropped rest time significantly this workout and kept track of it. Turns out I could handle the same weight on everything =)

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Oh yea, these from last week.

10/19/11 Front

266

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10/19/11 Back

267

[quote]jskrabac wrote:

[quote]Spidey22 wrote:
May be a weird question, but in your bench video, how wide is your grip?? Like where do you grip in relation to the rings on each side? I’ve been trying to find that Bench form that is a good hybrid of allowing strength progression but still stimulating the chest, and it seems yours is exactly what I’m looking for. lol[/quote]

My ring fingers are just inside the rings. It takes some time, but I think you’re after finding a good balance between your chest/delts/tris in terms of workload. You have those 3 working together to full capacity and you’re dynamite. [/quote]

Thanks buddy. My bench setup just feels so unnatural. I had pinkies on the rings, but at 6’2", with a 6’5"ish wingspan, i may need to take the grip out a bit, so my hands aren’t ‘inside’ my elbows so much

Your progress pics are awesome dude, def putting on size and maintaining leanness. Keep it up

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10/26/11 Front

269

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10/26/11 Back

270

[quote]Spidey22 wrote:

[quote]jskrabac wrote:

[quote]Spidey22 wrote:
May be a weird question, but in your bench video, how wide is your grip?? Like where do you grip in relation to the rings on each side? I’ve been trying to find that Bench form that is a good hybrid of allowing strength progression but still stimulating the chest, and it seems yours is exactly what I’m looking for. lol[/quote]

My ring fingers are just inside the rings. It takes some time, but I think you’re after finding a good balance between your chest/delts/tris in terms of workload. You have those 3 working together to full capacity and you’re dynamite. [/quote]

Thanks buddy. My bench setup just feels so unnatural. I had pinkies on the rings, but at 6’2", with a 6’5"ish wingspan, i may need to take the grip out a bit, so my hands aren’t ‘inside’ my elbows so much

Your progress pics are awesome dude, def putting on size and maintaining leanness. Keep it up[/quote]

Well, I can see why you’re not feeling it so much in your chest…lol. I like to take it out to just wear I can start to rotate my elbows inside my wrists and feel my lats engage.

271

Thursday 10/27/11
Push 2

Bench Press: 3x185, 3x225, 2x245, 2x265, 1x285, 1x305!

Superset: chest-supported row + hammer strength reverse shrugs 4x12

Overhead Pin Press: 2x125, 2x145, 2x165, 2x145, 2x165, 2x185, 2x165, 2x185, 2x205, 2x185, 2x205, 2x225

Superset: seated cable face pulls + cable station pulls to ext. rot. 3x12

Incline Press: 2x145, 2x165, 2x185, 2x165, 2x185, 2x205, 2x185, 2x205, 2x225, 2x205, 2x225, 2x245

All around fucking awesome session today. Dave, if you’re reading this, the reason I didn’t rape and pillage the gym with a barbell is that I didn’t even attempt 315. Bruce (American record holding bench press guy) was there with me on every set and told me to reel it in on a high note after 305. He’s not the biggest advocate of “going for broke,” but rather increasing the weight you can push with solid ass form…and I did that!

About the 315 single, something truly magical happened. For the very first time on a rep I finally FELT what the fuck all this talk about leg drive is. Bruce said that right around my sticking point he actually saw the bar accelerate as it finally sunk in!!

272

Friday 10/28/11
Legs 2

Deadlift: 3x315, 2x365, 2x405, 1x445, 1x475,1x505!

Front Squat + ~100lb chains: 2x135, 2x155, 2x175, 2x135, 2x155, 2x175, 2x155, 2x175, 2x195, 2x175, 2x195, 2x215 (I repeated the first wave cuz I figured out really quickly I started just a little too high. Weights lifted are the bar weight.)

GHR: 3x7 (God these are brutal after heavy deads.)

Sled Pulls:
Backwards pull in narrow stance squat: +335, 10x~20m
Prowler: +380, 10x~20m

I dropped pull-throughs with the sled. They just weren’t happening after deads, so I bumped the volume up on the other two a bit.

And the moment you’ve all been waiting for!!! Jesus bodybuilding christ, I make one fugly ass face on ma max effort lifts!!!

The chains were just a little experiment today to see just how much my low squatting numbers is a mental issue. Well, I blew theory up big time! As you can see on my top set, I was holding 315 at lockout!!!..90 more lbs than I’ve ever held on a front squat…but somehow knowing it would deload out of the hole I had confidence to just go at it. Well coming out of the hole I was probably pushing a good 240 on my top set…which would definitely be a major front squat PR for as easy as it went up!

Plus, I don’t pat myself on the back fuckin’ ever, but look how fuckin’ beautiful my form was! (Note: NOT my top set!..I wish!)

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In conclusion, this was an EPIC FUCKIN’ WEEK! All in the same week I:

OHP over 200 for first time: 1x205
Benched over 300 for first time: 1x305
Deadlift over 500 for first time: 1x505

274

Saturday 10/29/11
Pull

Thibs Pulldown: 6x12 (top 125, 3 sec hold on contraction)

Superset:
straight arm rope pulldown + lat pulldown–4x12

Circuit:
single arm preacher curl, hammer curl, cable curl, reverse BB curl–2 rounds

BB Rows from deadstop on pins: 4x20 (I didn’t feel like dragging the sled out again, so I just did my eccentric-less work this way)

275

Monday 10/31/11
Deload Push

OHP: 3x3x105 (50%)

Facepulls: 1x30

Blast Strap Ext. Rot.: 1x30

Bench Press: 3x3x155 (50%)

Chest Supported Row: 1x30

DB Shrugs: 1x30

276

Tuesday 11/1/11
Deload Legs

Box Squat: 3x3x185 (50%)

Deadlift: 3x3x255 (50%)

Walked around for a bit with 100lbs on the sled…idk how far. At least 200m.

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11-2-11 Front

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11-2-11 Back

279


There seems to be a distinct lack of fucking around in here.

280

[quote]Hallowed wrote:
There seems to be a distinct lack of fucking around in here.[/quote]

Exactly!

lol