[quote]mjnewland wrote:
careful with that hyper trophy stuff. you’ll get all ‘big’. wouldn’t want that.[/quote]
tell me about it… i’m back up in the 260’s again… damn hypertrophy.
[quote]maraudermeat wrote:
[quote]mjnewland wrote:
careful with that hyper trophy stuff. you’ll get all ‘big’. wouldn’t want that.[/quote]
tell me about it… i’m back up in the 260’s again… damn hypertrophy. [/quote]
Did he just call you fat??
[quote]ecogenx wrote:
[quote]maraudermeat wrote:
[quote]mjnewland wrote:
careful with that hyper trophy stuff. you’ll get all ‘big’. wouldn’t want that.[/quote]
tell me about it… i’m back up in the 260’s again… damn hypertrophy. [/quote]
Did he just call you fat??[/quote]
i think he was pointing out how “big boned” i am.
I keep trying to describe myself as big boned. Doesn’t work though when my gut sticks out.
of course i was commenting on swole meat is. me calling anyone fat would be the joke of the decade.
Oink
[quote]PeteS wrote:
I keep trying to describe myself as big boned. Doesn’t work though when my gut sticks out. [/quote]
you are just like me…we just have larger bones in the ab area.
[quote]maraudermeat wrote:
[quote]PeteS wrote:
I keep trying to describe myself as big boned. Doesn’t work though when my gut sticks out. [/quote]
you are just like me…we just have larger bones in the ab area.
[/quote]
I actually was (half-jokingly) accused on injecting synthol in my gut to reduce my rom on the bench the other day.
4-1-10 Deadlifts
Conventional Deadlifts against Mini Bands
6x135
3x225
1x315
1x425
1x500 *vid - uploading later
1x500
1x500
Romanian Deadlifts
6x135
6x225
6x225
6x225
GHR Hyperextensions
8xBW + 2 mini bands
8xBW + 2 mini bands
15xBW *regular hypers
Ab stuff
Ab roller, decline situps, ab machine…
Well, thats the start of my mini cycle to prepare for this upcoming competition. 3 sets of 500 went better than I expected. I may try to hit 2 sets of 525 next time, and then possibly go for 550. If I can nail 550 I think I will pull 620-630 at the competition. This is all theory still though, lol.
Scott and Dave did deficit speed pulls and I was going to but on the very first one I kinda felt something pull a bit in my left erector, so I just stopped. My form is really bad on deficits, plus with my speed off the floor, I don’t think I really need them. After twinging my back a little I just did some light RDL’s, and it felt better.
Those hypers are really nice, my hamstrings above my knees were burning quite a bit afterwards. We just sat on the floor holding the bands out for each other with the bands around our upper backs.
highlight from yesterday’s dead session- i stumbled upon a foot position that made the weight off the floor feel like nothing and my hips came through very fast. i stumbled upon it on my second set of deficit speed pulls against bands. i got a video of it so i don’t forget. Dave compared it to a sissor lift. i called it the t- rex deadlift.
anyway…here’s the vid. if anyone pulls sumo, give it a try and let me know if it works for you.
highlights from this week…
seated dumbell press- 140’s x 6
reverse band squat- medium bands- 655x1
[quote]maraudermeat wrote:
highlight from yesterday’s dead session- i stumbled upon a foot position that made the weight off the floor feel like nothing and my hips came through very fast. i stumbled upon it on my second set of deficit speed pulls against bands. i got a video of it so i don’t forget. Dave compared it to a sissor lift. i called it the t- rex deadlift.
anyway…here’s the vid. if anyone pulls sumo, give it a try and let me know if it works for you.
[/quote]
Meat, while pulling sumo last night I tried out the t-rex foot position. On weights I was comfortable with (warmups, first two 5/3/1 working sets) I thought it really did help pull my hips through faster. I wasn’t able to give it a good test on my heavy set because if I think about anything else but “butt out”, things go badly form-wise.
But I did like it enough to try it again. Thanks!
[quote]kimbakimba wrote:
[quote]maraudermeat wrote:
highlight from yesterday’s dead session- i stumbled upon a foot position that made the weight off the floor feel like nothing and my hips came through very fast. i stumbled upon it on my second set of deficit speed pulls against bands. i got a video of it so i don’t forget. Dave compared it to a sissor lift. i called it the t- rex deadlift.
anyway…here’s the vid. if anyone pulls sumo, give it a try and let me know if it works for you.
[/quote]
Meat, while pulling sumo last night I tried out the t-rex foot position. On weights I was comfortable with (warmups, first two 5/3/1 working sets) I thought it really did help pull my hips through faster. I wasn’t able to give it a good test on my heavy set because if I think about anything else but “butt out”, things go badly form-wise.
But I did like it enough to try it again. Thanks![/quote]
cool… i’m eager to give it a go with some moderate weight this week.
accessory day-
so, i’ve spent the good part of my powerlifting days doing most of my pressing to the front. as a result i’ve developed some major shoulder imbalances. i’ve been working to remedy the situation. what i’ve been doing lately is splitting my shoulder work up into two separate days.
i’ve been doing presses that emphasize the front delts after my bench work on mondays. then on my accessory day i’ve been doing movements that emphasize the rear and medial heads of the shoulder. as a result my shoulder issues have started to go away.
on my accessory day i’ve been doing a great movement where you start the press with the bar directly above your head with the elbows out. i also press against bands for this movement.
I’m also doing behind the neck presses, pausing the bar behind my neck with my elbows forced out. these two movements really work the medial head of the shoulder. this area in particular is really neglected by most people.
anyway… here’s what i did today.
seated military press behind the neck
0x10
135x6
185x6
225x6x2
155x8 -paused behind neck
trap bar row- was looking for a row variation. the trap bar is always loaded up with weight for some reason. i gave it a try and really like the stretch and contraction. i like the neutral grip with this movement. i kept it light to really feel the stretch and good contraction.
2 plates x 8
4plates x 8 x 3
here’s a vid explaining what i did…
lat pull down
some x 10 x 3
cybex curl machine
some x 10 x 3
one arm concentration curls
60 x 10 x 3 - each arm
glute ham raise agianst doubled mini bands
10 reps x 3 sets
incline situps against double mini bands
10 reps x 2 sets
Dude - I like the fact that you are working on your weak areas. Hard to believe you have any, but it’s all relative when it comes to balance.
Your body will thank you down the road.
We need to talk about those concentration curls though. That just ain’t right.
Nice work Boss… that 655 rev band squat was picture perfect… awesome as usual.
[quote]Oldman Powers wrote:
Dude - I like the fact that you are working on your weak areas. Hard to believe you have any, but it’s all relative when it comes to balance.
Your body will thank you down the road.
We need to talk about those concentration curls though. That just ain’t right.[/quote]
i know… i know… but i need to keep the biceps strong so i don’t tear one doing the real lifts:)
[quote]bunny7568 wrote:
Nice work Boss… that 655 rev band squat was picture perfect… awesome as usual.[/quote]
thanks Buns… the medium bands are a totally different animal from the heavy bands. you can actually feel the medium bands give out midway. you can see that point in my vid.
thanks again.
i was just reading Jim Wendler’s log and he posted a set of stats for “What constitutes Strong” I’ve decided that I’m going to throw one or more of these lifts at the end of my training sessions in an attempt to reach these numbers. Some are going to be really hard becuase they are rep sets, not a 1 rep max. Anway, here’s the lifts, weights and reps to be considered elite level strong
bench 315x20- i already have this one but in a fatigued state after my normal training, it could be tough.
Dips BW +200 x 10 - I’ve come close to this in the past, so hopefully this won’t take forever.
pullups BW+100 x 10 - this is going to be tough. i recently hit it for 1 rep, so another 9 is going take a long time.
strict overhead press- 315x1 - i think i’m not too far off on this but we’ll see.
squat and dealift 500x20- now this is going to be tough. i hate rep sets on squats and deads. this will definitely be a challenge and take some time.
barbell curl -185x10 - i don’t have any idea where i stand here. i guess i’ll find out.
should be fun…
Holy shit!!! Those are some very lofty goals. Though I’m sure you can hit them with work. Ya big strong man you.
You guys still doing the 1 may meet in Fredericksburg? I’m not competing, but I’m going to go watch!
[quote]VTBalla34 wrote:
Holy shit!!! Those are some very lofty goals. Though I’m sure you can hit them with work. Ya big strong man you.
You guys still doing the 1 may meet in Fredericksburg? I’m not competing, but I’m going to go watch! [/quote]
jowee is going to do it. I have the circus of all things to go to that day. i made plans a long time ago with the whole family and can’t not go now. so… jowee is still going. I’m sure he would love a lift off from you and maybe a slap or two.