thanks for all the well wishes folks, i really appreciate it. I’m up in upstate NY right now. this week is a deload week…of sorts for me. i have that bench meet next saturday. I went into a commercial gym called the Iron Butterfly today. I hit it up every Christmas while we are up here. I’ve been kicked out the last two years running. Last year i was kicked out for benching too much. that’s exactly what they told me.
anyway… this is what i did.
bench full ROM, no lift off, no spot. i forget what it’s like to train without a good group of guys.
0x10
135x10
225x10
315x10
405x10x3 sets
incline dumbell press- long pause at chest
100’s x 10 x 3 sets
that’s it. i’ll probably go in on wednesday to do some light squats.
[quote]bignate wrote:
Meat: heres a question about zerchers since you are such an advocate for them: I squat narrow, deadlift conventional and was looking to add box zerchers as a supplement after deads, do you reccomend close stance, wide stance (i do some wide stance squatting from time to time) and would you reccomend going deep, just parralell, little above? looking to mostly help the dl and squat can come second thanks[/quote]
why the box??? i you squat narrow and deadlift conventional, it’s a no brainer. take a stance that similiar to your squat stance. you could do full ROM zerchers, zerchers off pins… against bands. whatever you choose i would keep them pretty deep at least to parallel.
[quote]bignate wrote:
Meat: heres a question about zerchers since you are such an advocate for them: I squat narrow, deadlift conventional and was looking to add box zerchers as a supplement after deads, do you reccomend close stance, wide stance (i do some wide stance squatting from time to time) and would you reccomend going deep, just parralell, little above? looking to mostly help the dl and squat can come second thanks[/quote]
why the box??? i you squat narrow and deadlift conventional, it’s a no brainer. take a stance that similiar to your squat stance. you could do full ROM zerchers, zerchers off pins… against bands. whatever you choose i would keep them pretty deep at least to parallel.
[/quote]
i was thinking the box to work the pause and help the start of the lifts, thanks though
[quote]maraudermeat wrote:
I went into a commercial gym called the Iron Butterfly today. I hit it up every Christmas while we are up here. I’ve been kicked out the last two years running. Last year i was kicked out for benching too much. that’s exactly what they told me.
[/quote]
They probably meant benching too much weight for your frame.
[quote]bignate wrote:
Meat: heres a question about zerchers since you are such an advocate for them: I squat narrow, deadlift conventional and was looking to add box zerchers as a supplement after deads, do you reccomend close stance, wide stance (i do some wide stance squatting from time to time) and would you reccomend going deep, just parralell, little above? looking to mostly help the dl and squat can come second thanks[/quote]
why the box??? i you squat narrow and deadlift conventional, it’s a no brainer. take a stance that similiar to your squat stance. you could do full ROM zerchers, zerchers off pins… against bands. whatever you choose i would keep them pretty deep at least to parallel.
[/quote]
i was thinking the box to work the pause and help the start of the lifts, thanks though
[/quote]
IMO, you are better off pausing without the box. i rarely see folks stay tight on a box.
[quote]maraudermeat wrote:
I went into a commercial gym called the Iron Butterfly today. I hit it up every Christmas while we are up here. I’ve been kicked out the last two years running. Last year i was kicked out for benching too much. that’s exactly what they told me.
[/quote]
They probably meant benching too much weight for your frame.[/quote]
you are probably right.
a guy lifting there recognized me from last year. he immidiately went into how small he is now and why. i didnt’ remember him and didn’t need the explaination. i get that stuff all the time.
on my third set of 405 he came over and stepped behind the bar. in the middle of my set i had to stop and tell him to stay back. the only thing worse than a bad spot is an unsolicited spot… made the set harder though.
[quote]maraudermeat wrote:
in the middle of my set i had to stop and tell him to stay back. the only thing worse than a bad spot is an unsolicited spot… [/quote]
[quote]SteelyD wrote:
C’mon dude-- pull a “Kroc” and sit in the sauna the night before to drop 11 lbs of water weight for weigh in, then compete in 242, then “rehydrate”!
You’re gonna kick arse![/quote]
there’s no 24 hour weigh in for this one. besides, i don’t care about records or who i’m competing against. i just wanna keep improving at whatever weight i’m at.
Ive developed a sticking point at the bottom of my bench. I control it down, touch my lower chest, then get about an inch up and thats where I get stuck. If I can get it just two or three inches up, I can finish with a strong lockout, but the very bottom kills me. What are some things to improve the initial press of the bench press?
[quote]DixiesFinest wrote:
Meat, got a question for you…
Ive developed a sticking point at the bottom of my bench. I control it down, touch my lower chest, then get about an inch up and thats where I get stuck. If I can get it just two or three inches up, I can finish with a strong lockout, but the very bottom kills me. What are some things to improve the initial press of the bench press?
Thanks, and hope you had a merry Christmas[/quote]
i really would need to see it. get me a vid of this sticking point and i’ll give you my opinion. otherwise, i would be shooting in the dark.
[quote]DixiesFinest wrote:
Meat, got a question for you…
Ive developed a sticking point at the bottom of my bench. I control it down, touch my lower chest, then get about an inch up and thats where I get stuck. If I can get it just two or three inches up, I can finish with a strong lockout, but the very bottom kills me. What are some things to improve the initial press of the bench press?
Thanks, and hope you had a merry Christmas[/quote]
i really would need to see it. get me a vid of this sticking point and i’ll give you my opinion. otherwise, i would be shooting in the dark.
[/quote]
Ill have to borrow a camera, but Ill get on that as soon as I can.
Bench with some accessory work- this was a good day. worked up to a very comfortable 520. was going to do this on monday but decided to hit it today to have a full week until the bench meet.
this is what we did…
foam press warm up
135x10x2- shoulder a bit stiff so i did two sets of these
225x3
315x1
365x1
405x1
full ROM bench
455x1
520x1- this is two times bodyweight plus 10lbs.
to put things in perspective for some that think that 50 is old… here’s one of my training partners hitting 435 at a BW of 240. this was a lifetime weight PR for him.
accessory work
hammer strength lateral raise
some x some x some
superset power pushdowns and reverse curls
some x some x some
calf superset… this was killer
standing calf raise and seated calf raise and calf raise on leg press
some x 20 x 5 some x 20 x 5 some x 20 x 5
we will hit lower on thursday and then head to the bench meet on saturday. hopefully all three of us will be sitting pretty at the meet.
i totally forgot… i did BW pullups for the first time in many many years. they went really well. i would have been content with three sets of five reps. the first set i hit 5 rediculously easy reps with a close, angled grip. the next two we used a straight bar. i got two sets of 10 very strict reps with a long stretch at the bottom. i thought it would be a few weeks before i got to 3 sets of 10 reps. i’m going to start adding weight next week…very cool.
