[quote]PeteS wrote:
looking strong as heck over here buddy[/quote]
thanks Pete. i’m think’n that this next cycle i’m going to use the final week to actually take a weight on reverse grip bench and military press.
[quote]maraudermeat wrote:
the sad thing is one day that bar is actually going to come all the way down and something is going to give. [/quote]
I disagree…I don’t think it will be sad at all! 
Good work in here guys. What meet are ya’ll doing on the 23rd?
[quote]VTBalla34 wrote:
[quote]maraudermeat wrote:
the sad thing is one day that bar is actually going to come all the way down and something is going to give. [/quote]
I disagree…I don’t think it will be sad at all!
Good work in here guys. What meet are ya’ll doing on the 23rd?[/quote]
SPF in Norfolk. can’t remember the name of the meet though… it really doesn’t matter.
[quote]PeteS wrote:
looking strong as heck over here buddy[/quote]
I was thinking you were looking a little weak. MP 265x5 thats it. Whats that BW for 5 reps. Pathetic. Maybe some partial reps like the guy at the gym would help.
[quote]ecogenx wrote:
[quote]PeteS wrote:
looking strong as heck over here buddy[/quote]
I was thinking you were looking a little weak. MP 265x5 thats it. Whats that BW for 5 reps. Pathetic. Maybe some partial reps like the guy at the gym would help.[/quote]
yeah…he was doing those the other day as well. he started with 225 for some half reps and then moved up to 365. the poor dude that spotted him probably tore a bicep rowing that weight. what kills me is that in this douche’s mind he’s military pressing 365.
[quote]maraudermeat wrote:
of course we were sitting right there but he didnt’ ask one of us. he probably realized that we had already trained our rows for the week and didn’t need to do anymore. [/quote]
Funny.
What’s the benefit of reverse grip bench? Never done it. Not that I’m benching right now anyways. Just curious.
[quote]kpsnap wrote:
[quote]maraudermeat wrote:
of course we were sitting right there but he didnt’ ask one of us. he probably realized that we had already trained our rows for the week and didn’t need to do anymore. [/quote]
Funny.
What’s the benefit of reverse grip bench? Never done it. Not that I’m benching right now anyways. Just curious.[/quote]
i don’t think there’s really a benefit to it. i started using it because i hurt my shoulder hitting one of my training partners before a deadlift in our last competition. i was able to bench without pain using the reverse grip. i’ve stuck with it for shits and giggles. it’s old school and not many people use that grip anymore. my shoulder is healed up now and i could go back to a regular grip but i’ve decided to stick with the reverse grip until our comp. in october. i’m hoping to get close to 500 raw with the reverse grip.
Are you kidding? Reverse like where your palms are facing you? And you can press 500 lb. like this? You must be shitting me.
I need to join the really small old ladies thread. Where is that again?
[quote]kpsnap wrote:
Are you kidding? Reverse like where your palms are facing you? And you can press 500 lb. like this? You must be shitting me.
I need to join the really small old ladies thread. Where is that again?[/quote]
the hands are actually more parallel to the bar. here’s a vid of one of my reverse grip benches. this is 475. you can see how i grip the bar in the vid.
475 Reverse looked good. Especially since I can only get 270 up for right now.
Scott,how does SLDL work the low back and hams differently then GMs?
[quote]ecogenx wrote:
Scott,how does SLDL work the low back and hams differently then GMs?[/quote]
I’d like to know this as well.
[quote]ecogenx wrote:
Scott,how does SLDL work the low back and hams differently then GMs?[/quote]
with GM’s the weight is farther from your center of gravity thus putting more stretch on the hammies and lower back. i’m not a fan of doing heavey GM’s i keep them between 135 to 185 and really push my hips back and push back onto my heels while getting the upper body parallel or below parallel to the floor.
SLDL’s are fine but i definitely feel more of a stretch with GM’s…when done the way i do them. don’t get caught up in the “more weight is better” as it pertains to GM’s. when going heavy most people end up doing a partial squat to during the GM. I bend the knees slightly and then most of the movement is forcing the hips way back as i lean way forward.
[quote]maraudermeat wrote:
[quote]ecogenx wrote:
Scott,how does SLDL work the low back and hams differently then GMs?[/quote]
with GM’s the weight is farther from your center of gravity thus putting more stretch on the hammies and lower back. i’m not a fan of doing heavey GM’s i keep them between 135 to 185 and really push my hips back and push back onto my heels while getting the upper body parallel or below parallel to the floor.
SLDL’s are fine but i definitely feel more of a stretch with GM’s…when done the way i do them. don’t get caught up in the “more weight is better” as it pertains to GM’s. when going heavy most people end up doing a partial squat to during the GM. I bend the knees slightly and then most of the movement is forcing the hips way back as i lean way forward.
[/quote]
Thank you Knowledgeable One. I’m throwing some GMs in tonight. Try 5 sets of 10 with 135.
Good information re: good mornings, which I do regularly. Loved the reverse grip bench vid. Crazy.
8-30-10 Deadlifts - Week 3, Wave 1
Conventional Deadlifts
6x135
3x225
1x315
5x375
3x425
7x475 *Some kind of rep PR
*Mini bands… we looped them around the hooks 5 times on each side so it tightened them up some… felt like they EACH added at least 60 pounds or so at the top.
10x225
6x315
3x405
Good Mornings
6x135
6x185
1x225 … too heavy after all that.
*Superset
Decline Situps / Hyperextensions
10xBW / 30xBW
15xBW+25 / 20xBW
10xBW+35
15xBW
+some twisty ab machine… lol
*Superset
Standing Calf Machine / Seated Calf
3x20x195 / 3x20x1.5 plates
Good night. Pushed it a bit harder tonight since next week will be a deload after we finish up bench and squats.
Gonna up my max about 50 lbs on deadlifts next cycle.
week 3, cycle 1
deads- awesome night weights were very light tonight so i decided to do some pulls against bands after the working sets. we wrapped the bands five times at both ends to really tork them down.
warmup
135x5
225x5
315x5
working sets
(75%)-405x5
(85%)-460x3
(95%)-515x5 - felt like speed work
deads against bands
225x10
315x8
405x6
495x1
GM’s
some x 3
abs and calves
for the next cycle i’m going to up my weight by 10-20lbs but i’m also going to do all my working sets against bands. should be fun.
week 3, cycle 1
bench (reverse grip bench press)
warmup
0x10
135x5
225x5
working sets
(75%)-300x5
(85%)-340x3
(95%)-385x7 +6 reps. was good for more but lost my groove on 7th rep
decided to do some pause work… all pauses were done for a long count of 5 by jowee.
405x1
425x1
435x1
very happy with these. weight felt light and the pause was long enough to lose the stretch reflex.
pulldowns
some x some
bent over barbell rows
0x6
135x6
225x6
275x6
315x6
365x6
weighted decline situps
great night. i’m more well rounded with my lifting now than i’ve ever been. everything feels awesome and i’m getting stronger each time.
week 3, cycle 1
bench (reverse grip bench press)
warmup
0x10
135x5
225x5
working sets
(75%)-300x5
(85%)-340x3
(95%)-385x7 +6 reps. was good for more but lost my groove on 7th rep
decided to do some pause work… all pauses were done for a long count of 5 by jowee.
405x1
425x1
435x1
very happy with these. weight felt light and the pause was long enough to lose the stretch reflex.
pulldowns
some x some
bent over barbell rows
0x6
135x6
225x6
275x6
315x6
365x6
weighted decline situps
great night. i’m more well rounded with my lifting now than i’ve ever been. everything feels awesome and i’m getting stronger each time.
dang strong stuff brudder