22 inches is a hyuge neck I thought I had no neck.
I was up around 18.25" when I rolled judo more and I am a little tyke- weighed about 165…
I got fitted for a tux - and found my forearms are the same as my upper arms- somewhere little like 15 and change… and I am modest size to say the least.
I now know what the big dogs do.
deads- we switched around training this week so vtballa34 could come train with us. i gave him a few tips on his deadlift and had him practice with 135 forever. i’m sure he’s very sick of deadlifting at this point. His form is much more solid now. just needs to practice and practice some more… don’t we all.
anyway… day but no video so none of this actually happened.
Keystone deads- decided to keep these light and really stretch at the bottom.
135x6
225x6
315x6
405x6
495x6
sumo against bands
135x2
225x2
315x2
405x2-sumo
405x2-conventional
565x1 +20lb PR
zercher squats full ROM- long pause at bottom
135x4
225x4
315x2
405x1- +20lb PR-still a lot in the tank on these
front squat - r/p
115x50
that’s it. good, solid session.
That don’t look like a lot on paper, but man, you did some work fo’ sho’ mo’ fo’!!!
That front squat set had to finish things off nicely. Good work. Why no video? Did you get uglier?
165 lb jump on deads! I guess you were pretty warmed up from the Keystones, but still: That’s some big CNS mobilization.
Congrats on the PR.
1-23-10 Deadlifts
Keystone Deadlifts
6x135
4x225
4x315
6x405
Conventional Deadlifts *against minibands
3x135
2x225
1x315
1x405
1x495
1x505 +5 LB PR
Full Zercher Squats
4xBar
4x135
2x225
3x315 +20 LB PR
Front Squats *R/P…
50x115
I really like the keystones. We went lighter this week and just focused on stretching it and I was really trying to just push through with my glutes.
I am really happy with the mini band deads… few months back when I hit 585, I did 500 against mini bands the week before. I still got room left in the tank on the mini’s now, and im going to attempt 520ish next week. Im getting much better at staying more upright, and I think because of that and the keystones, im also getting better at my lockout.
To clarify, I used knee wraps this week on the zerchers, so they werent really any harder than last weeks 295. Ill up the weight a good bit next week again.
The front squats were just painful… im not good at fronts anyway, plus I need to do more cardio, lol. Had to keep taking short little breaks to catch my breath, but I got to 50… lol.
Anyway, really happy with deadlifts right now… I cant wait for the push/pull Feb 20th. Im confident ill hit 600, and hopefully more.
[quote]SteelyD wrote:
That don’t look like a lot on paper, but man, you did some work fo’ sho’ mo’ fo’!!![/quote]
it was a very good session. i really like the r/p stuff.
[quote]PeteS wrote:
That front squat set had to finish things off nicely. Good work. Why no video? Did you get uglier? [/quote]
that’s not possible. i left my video camera at work on friday. i did feel kinda lost without it though:)
i’m think’n of switching back to conventional as my bread and butter on deads.
[quote]DaCharmingAlbino wrote:
165 lb jump on deads! I guess you were pretty warmed up from the Keystones, but still: That’s some big CNS mobilization.
Congrats on the PR.[/quote]
thanks Pale one. i’m 35lbs off of my goal on these. next week i’m going to try and move up to 575 but doing it conventional. the bands add 100lbs at the top.
yeah… i find when i’m going for a new PR i can’t keep doing small jumps on the dead. i usually go to 405 and then straight to the new PR. i can only do this on deads though. for whatever reason, i’m a one hump chump on deads. i can only go all out on one set then i’m done. i had planned to drop back to 495 against bands for 4 but i had to grind out the first rep…my CNS was done.
[quote]maraudermeat wrote:
for whatever reason, i’m a one hump chump on deads. i can only go all out on one set then i’m done. i had planned to drop back to 495 against bands for 4 but i had to grind out the first rep…my CNS was done. [/quote]
This is exactly what I am trying to get over. In the past, if I have a decent opener, I am already taxed for a real set. I want to get 3 deads in at the next meet, not fry myself out on an opener. I think the higher volume without real PRs might get me there.
1-25-10 Bench
BB Flat Bench *Foam Press
10xBar
5x135
2x225
1x275
1x345
1x345 +10 LB PR
*Paused
1x285
*Touch N Go
15x205 … some kind of PR
BB Lockouts
1x405
Reverse Grip Smith Machine Bench
6x135
5x225
5x245
4x275
285 is the most ive pause benched, so hopefully I can keep increasing that. Was not feelin it on the rack lockouts today, shoulder and vagina was hurting. The reverse smith bench felt pretty good. 
Cant wait to deadlift again but we putting it off until the weekend again and just doing accessory on wednesday.
Edit: Only got a video of my 15x205 set today… will put it up later.
mental note… don’t go heavy on deads two days before going heavy on bench. We had to switch things around this past week to accomodate vtballa34’s deadlift training. as a result, my CNS was still fried today. it was odd, nothing felt heavy but my bar speed was slllllooooowww. anyway, the session was still really good. vtballa34 is coming to train again this weekend so we are going to go light next week and work on speed. we will pick up the last week of the bench cycle in two weeks.
anyway, here’s the good, bad and the ugly.
foam press
135x10
225x10
315x10
405x2
455x1- jowee mentioned that my sets didn’t seem as fast. i knew he was right but i’m hard headed.
495x1
585xmiss - no bar speed and no control on the way down. biceps were aching a bit from the pulling two days ago. the weight didn’t feel heavy but it wasn’t in the cards tonight.
full ROM- competition pause
485x1- this felt light and easy… that’s good news.
full ROM- rep set
315x18- all of these were sllllooowwww.
rack lockouts
405x4
495x3
605x2 +20lb PR - this was very hard.
reverse grip bench in smith machine- first time doing these. this movement is the cat’s ass. we set up with a fairly wide grip, thumb over. we brought the bar down just below the sternum and then pressed it towards our feet. obviously in a smith you can’t actually press the bar to your feet but pressing in that direction really activates the inner head of the tricep. these will definitely be in the rotation. i’ll get a vid next time.
135x6
225x6
315x6
365x6
still managed some PR’s in this fatigued state so i’m very happy. once i’m fresh, 585 will fly up on the foam press. progress means knowing when to back off a bit.
Nice work. I used to do rv grips in the smith, forgot about them. Try them with your but off the bench.
This has been a very productive cycle
nice work, thanks for laying it out- and explaining how it brings up the weak parts,
I am taking notes…
Wow, nice work Meat.
Question about the reverse grip smith presses. I’ve been wanting to try these-- I think C_C in the BB forum has promoted these as well.
Even though you’re using a wide grip, you feel it in your triceps. Do you consider that more of a triceps movement than chest/triceps like a regular press? In other words, would that be a good candidate for an ‘arms’ day versus a bench/chest day exercise? Do you feel much in your pecs with the wide reversed grip versus a Smith CGBP (which is what I’ve been doing)?
[quote]SteelyD wrote:
Wow, nice work Meat.
Question about the reverse grip smith presses. I’ve been wanting to try these-- I think C_C in the BB forum has promoted these as well.
Even though you’re using a wide grip, you feel it in your triceps. Do you consider that more of a triceps movement than chest/triceps like a regular press? In other words, would that be a good candidate for an ‘arms’ day versus a bench/chest day exercise? Do you feel much in your pecs with the wide reversed grip versus a Smith CGBP (which is what I’ve been doing)?[/quote]
i didn’t feel it in my pecs much at all. going wide worked the inner head of the tricep (benching part) and pushing the bar away kept all the stress on the triceps. it’s an excellent movement. close grip would bring in more of the outer tricep and more pecs.
[quote]maraudermeat wrote:
front squat - r/p
115x50
[/quote]
Holy shit. That must have been brutal.
[quote]ThirdUncle wrote:
[quote]maraudermeat wrote:
front squat - r/p
115x50
[/quote]
Holy shit. That must have been brutal.[/quote]
actually it wasn’t bad at all. i only stopped to pause once. i’ll push it harder next time. but R/P is the shit for rapid mass gaines.
thanks hoss!!
Just read your thread to get some motivation. It worked. Thanks!
[quote]ecogenx wrote:
Just read your thread to get some motivation. It worked. Thanks![/quote]
it’s really the pink bear… be honest.