[quote]austin_bicep wrote:
I have poor flexibility in my shoulders but I think I found a solution to correct it. Turns out I wasn’t properly doing standing OHP. I’ll make a video demonstration soon.
[/quote]
Starting to get a little scary now as I had a tightness/flexibility issue when OHP pressing yesterday myself which limited me severely and was wondering if anyone had some easy fix’s.
Good to see those seated laterals, I may go like John Meadows (again, love that guy) and leave these and rear delt work as “swings” with heavier weight but then drop set to a large as possible rom with a lighter weight. I suppose it depends where you feel it.
[quote]jake_j_m wrote:
[quote]austin_bicep wrote:
I have poor flexibility in my shoulders but I think I found a solution to correct it. Turns out I wasn’t properly doing standing OHP. I’ll make a video demonstration soon.
[/quote]
Starting to get a little scary now as I had a tightness/flexibility issue when OHP pressing yesterday myself which limited me severely and was wondering if anyone had some easy fix’s.
Good to see those seated laterals, I may go like John Meadows (again, love that guy) and leave these and rear delt work as “swings” with heavier weight but then drop set to a large as possible rom with a lighter weight. I suppose it depends where you feel it.[/quote]
Yeah buddy, the biggest thing I was not doing was getting my head through at the end of the movement. It was like a big standing incline press before.
I will start going heavier soon on the military press and seated laterals. Good call on the seated laterals I felt more delt.
Yooo, session 1 of 2 today. Form is top priority so I am working up to new maxes with deadlifts and using slightly lighter weight than usual. Weight felt good and light today. I like leaving some in the tank to keep progress coming. I will be adding around 10 pound each week to deads until I stall or form breaks down.
Deadlifts
135 x 2 x 3
225 x 2 x 3
326 x 3
446 x 1
506 x 1
566 x 1
Hang Cleans
146 x 2 x 3
196 x 3
226 x 3
SLDL
226 x 5
316 x 8
Pendlay Rows
135 x 5
226 x 5
326 x 5
Pull ups with bands - One Long Medium Band Double Wrapped
x 3 x 5 - Different Grip Each Set.
GHRs
BW x 3 x 15
Great lift. How do you go about setting up the GHRs?
I’m in. You’re one of the biggest, strongest and most helpful guys on this site. Ready to watch you kill it!
Sorry if I missed it, but do you have total you are shooting for??
DE Speed Squats - Paused - 2 medium long bands
45 x 2 x 2
135 x 2 x 2
185 x 2 x 2
225 x 2 x 2
265 x 2 x 2
EZ Curls Solid Form, No Jerking
45 x 10
75 x 10
125 x 6
145 x 6
Meadows Hammer Curls Paused
30s x 8
40s x 8
50s x 8
[quote]jake_j_m wrote:
Great lift. How do you go about setting up the GHRs? [/quote]
I’ll video them next time I do them. Basically I take my bench and put it outside of the power rack. I set the bar 2 inches above the bench so I can lock my ankles under it, and then I do the GHRs.
[quote]Spidey22 wrote:
I’m in. You’re one of the biggest, strongest and most helpful guys on this site. Ready to watch you kill it!
Sorry if I missed it, but do you have total you are shooting for??[/quote]
Thanks dude, that means a lot, I definitely enjoy sharing knowledge and helping out. If I can crack a 1450 I’d be very happy for a first raw meet. Goal is really to get my feet wet.
Fucked around on the bag tonight for 30 minutes just working out good strong combos and getting power punches in…no timed rounds, not a very cardiovascular intense session but still got me sweating.
Off day tomorrow. Probably just chillaxing home. I am on spring break. Might do some cardio.
I would like to mention I am coming off a few injuries that occurred several months ago, but I am happy I am back in action.
Had a very bad ankle sprang that is still causing me issues. My calf even atrophied an inch on the injured leg. Was sports related.
I also partially severed the tendon in my thumb. A piece of glass cut me open. Fucked my hand up bad.
Both happened last semester. Fortunately I was able to get back to benching a couple weeks after, but squats and deads did suffer. I couldn’t grip and my ankle was hurting hella bad with squats. Anyways it’s good that I have been able to bounce back and keep consistent. Injuries suck!
Good luck on the 1450… that would be a sweet raw total for a first meet for anyone. Sure you can get it considering your bench though.
Re the GHRs… I’ve seen them done kind of similar… by a guy who pulled 705… I’ll have to give them a try and see if they feel any better on the knees compared to performing them on a lat pulldown. Crazy hard exercises w/o the actual GHR machine.
[quote]jake_j_m wrote:
Good luck on the 1450… that would be a sweet raw total for a first meet for anyone. Sure you can get it considering your bench though.
Re the GHRs… I’ve seen them done kind of similar… by a guy who pulled 705… I’ll have to give them a try and see if they feel any better on the knees compared to performing them on a lat pulldown. Crazy hard exercises w/o the actual GHR machine. [/quote]
Yeah I wish I had a GHR machine. I haven’t done them in a while but I realized how great of an exercise they are. Strong hamstrings are essential for a big pull and big lifts all over.
[quote]austin_bicep wrote:
Yeah I wish I had a GHR machine. I haven’t done them in a while but I realized how great of an exercise they are. Strong hamstrings are essential for a big pull and big lifts all over.[/quote]
I’m going to experiment with trying to use them again as soon as I finish up this smolov. You ought to look into a ‘compact GHR’ for your home gym… over here I saw one on offer for as cheap as 280USD… which is a bargain looking at some elitefts prices.
[quote]jake_j_m wrote:
[quote]austin_bicep wrote:
Yeah I wish I had a GHR machine. I haven’t done them in a while but I realized how great of an exercise they are. Strong hamstrings are essential for a big pull and big lifts all over.[/quote]
I’m going to experiment with trying to use them again as soon as I finish up this smolov. You ought to look into a ‘compact GHR’ for your home gym… over here I saw one on offer for as cheap as 280USD… which is a bargain looking at some elitefts prices. [/quote]
Yeah it would be a good investment, but I am kind of running out of room for home gym equipment.
I live at school for most of the year so the home gym hasn’t been utilized by me for some time. I am just home during spring break this week.
[quote]austin_bicep wrote:
I live at school for most of the year so the home gym hasn’t been utilized by me for some time. I am just home during spring break this week.[/quote]
Ah right, I’m in same boat, except I’ve basically graduated in just over 2 months time then back home. So I’ll be left the tough decision of public gyms or investing in my home setup… right now its:
- 10kg non oly-bar
- 190kg assorted non-olypic weights
- power rack w/pullup
- terrible flat/inc. bench
- adjustable dbs to <70lb
[quote]jake_j_m wrote:
[quote]austin_bicep wrote:
I live at school for most of the year so the home gym hasn’t been utilized by me for some time. I am just home during spring break this week.[/quote]
Ah right, I’m in same boat, except I’ve basically graduated in just over 2 months time then back home. So I’ll be left the tough decision of public gyms or investing in my home setup… right now its:
- 10kg non oly-bar
- 190kg assorted non-olypic weights
- power rack w/pullup
- terrible flat/inc. bench
- adjustable dbs to <70lb[/quote]
Nothing beats a good public gym because no matter how much equipment you buy you’ll always be missing something.
Man I am tired today…about to eat, pass out and then bench heavy tomorrow. This excites me.
This is probably the best bench press Ive done as far as ass down, but it is still lifting a bit. What sucks is that it is distracting to lift heavy because Im not focused on the weight, instead the form. I think I will really need to hammer light weights to get form down.
I also think getting a lift off would help. Got 5 months to get this shit down.
ME Bench
45 x 2 x 3
95 x 2 x 3
135 x 3
185 x 3
225 x 3
275 x 2
315 x 1
340 x 1
375 x 1
CGBP
225 x 1
275 x 1
305 x 1
Inclines
205 x 2
225 x 2
255 x 2
OHP
45 x 2 x 3
135 x 2 x 3
160 x 1
185 x 3 x 1
DB Flat Skulls
20s x 8
40s x 8
60s x 8
Dips - Medium Long Band Double Wrapped
3 x 8
Good looking bench… in Ben Rice’s log on here (which you should definitely check out if you haven’t already) he sometimes unracks with assistance from delibrately lifting his butt up to help unrack smoother, you’d probably have to watch one of his videos to understand it but it’s a method I’m gonna try as I can’t unrack at all if I try and keep my shoulder back and down and I never use spotters.
Regarding the home gym… your right there… I will most likely be training at a ghetto gym with equipment from the 80s/90s but dumbbells up to 165s. It actually has a hack squat, power squat and equipment that’s all tough to max out though and a hardcore vibe which is very rare over here… would be very tough to recreate something like that.
[quote]jake_j_m wrote:
Good looking bench… in Ben Rice’s log on here (which you should definitely check out if you haven’t already) he sometimes unracks with assistance from delibrately lifting his butt up to help unrack smoother, you’d probably have to watch one of his videos to understand it but it’s a method I’m gonna try as I can’t unrack at all if I try and keep my shoulder back and down and I never use spotters.
Regarding the home gym… your right there… I will most likely be training at a ghetto gym with equipment from the 80s/90s but dumbbells up to 165s. It actually has a hack squat, power squat and equipment that’s all tough to max out though and a hardcore vibe which is very rare over here… would be very tough to recreate something like that.[/quote]
You see I’d prefer not doing that. That’s how I got into the bad habit of keeping my ass in the air when benching. I’ll check his log and form though. I can’t wait until this is second nature because heavy lifts require a lot of mental focus and thinking about form 24/7 is taking away from that. A lot of good warm up sets should help.
[quote]austin_bicep wrote:
You see I’d prefer not doing that. That’s how I got into the bad habit of keeping my ass in the air when benching. I’ll check his log and form though. I can’t wait until this is second nature because heavy lifts require a lot of mental focus and thinking about form 24/7 is taking away from that. A lot of good warm up sets should help.[/quote]
Ha, I think he might have the same problem, but he has probably dispensed some wisdom on the subject at some point with a little searching, or no doubt he’ll be happy to answer what he does about it. I agree having to worry about form is annoying, but I spose in the long run it really does pay off in the difference in totals.
[quote]jake_j_m wrote:
[quote]austin_bicep wrote:
You see I’d prefer not doing that. That’s how I got into the bad habit of keeping my ass in the air when benching. I’ll check his log and form though. I can’t wait until this is second nature because heavy lifts require a lot of mental focus and thinking about form 24/7 is taking away from that. A lot of good warm up sets should help.[/quote]
Ha, I think he might have the same problem, but he has probably dispensed some wisdom on the subject at some point with a little searching, or no doubt he’ll be happy to answer what he does about it. I agree having to worry about form is annoying, but I spose in the long run it really does pay off in the difference in totals. [/quote]
Once good form is second nature, bigger weights will be moved for sure. Hopefully can snag over 4 something in the meet.
[quote]austin_bicep wrote:
Once good form is second nature, bigger weights will be moved for sure. Hopefully can snag over 4 something in the meet.
[/quote]
I’ve always considered a 4 plate bench (especially paused/in a meet) the entering of real advanced bench status for nattys who aren’t stupidly heavy. It’s a very impressive number to hit.
[quote]jake_j_m wrote:
[quote]austin_bicep wrote:
Once good form is second nature, bigger weights will be moved for sure. Hopefully can snag over 4 something in the meet.
[/quote]
I’ve always considered a 4 plate bench (especially paused/in a meet) the entering of real advanced bench status for nattys who aren’t stupidly heavy. It’s a very impressive number to hit. [/quote]
Yeah 1 4 plate bench is great. I was stoked the first time I hit one as it’s been a lift I always loved to preform. Can’t wait to get one in competition.