Thanks Alpha. Seriously making me train harder just knowing your following this.
I warn you this is not pretty.
Can I ask a possibly-dumb question? Why do you start with the mixed grip and then flip it over once you’re halfway up? Is it just too hard to get the axle off the ground with a straight grip?
(I have done plenty of cleaning and pressing in my day, but never with an axle)
No disrespect meant; this just isn’t really what I think of when I think of a “clean” myself.
Great Job on this man! 300 is a HUGE milestone!
[quote]ActivitiesGuy wrote:
Can I ask a possibly-dumb question? Why do you start with the mixed grip and then flip it over once you’re halfway up? Is it just too hard to get the axle off the ground with a straight grip?
(I have done plenty of cleaning and pressing in my day, but never with an axle)[/quote]
Not a dumb question at all if you have never done a axle clean. A barbell is much much thinner than a Axle obviously. You can even use a hook grip on alot of barbells to really lock it all in and explode up as fast as possible. With a Axle unless you have a freaky strong grip or gigantic hands or both doing a double over is almost impossible once up to heavy weight. Take into consideration the heaviest Axle Deadlift with Double Over is just over 500 pounds. However double over with barbell I have seen well into the 800s by some Steve Goggins to name one.
Most guys in comps usually bring the bar up and sit above their belts and then set their hands I for some reason have always and find it much more natural to change grip in mid air.
Thanks for the answer, Reed. I figured that was it; I could see the difference in thickness, but admittedly have never done any cleaning or deadlifting with a thick barbell or axkle. Just threw me a little to see a “clean” that started as a mixed-grip-deadlift-into-a-hang-clean-like-substance.
I love some good cleaning and pressing, just needed to get used to seeing the difference with the axle. Nice work!
Bench Day lots of PRs
do you think the slingshot is extremely useful? I always feel like raw bench needs just more speed off the chest, rather than lockout work. Maybe getting some heavier weight in my hands would help though
[quote]browndisaster wrote:
do you think the slingshot is extremely useful? I always feel like raw bench needs just more speed off the chest, rather than lockout work. Maybe getting some heavier weight in my hands would help though[/quote]
It is extremely helpful to me I fail where I just start to initiate my triceps and you can see for the first time I am progressing and am mainly doing nothing but focusing on triceps almost exclusively. For Bench work. Also I know with out a doubt its been helping my OHP. plus it pain free so imma do it.
Outstanding overhead PR. You deserved it.
Can’t say it’s your fault on the stones though! Dat T-rex status!
Hahahaha thanks. Yeah being just barely taller than the damn platform does not help me one bit.
[quote]Reed wrote:
[quote]browndisaster wrote:
do you think the slingshot is extremely useful? I always feel like raw bench needs just more speed off the chest, rather than lockout work. Maybe getting some heavier weight in my hands would help though[/quote]
It is extremely helpful to me I fail where I just start to initiate my triceps and you can see for the first time I am progressing and am mainly doing nothing but focusing on triceps almost exclusively. For Bench work. Also I know with out a doubt its been helping my OHP. plus it pain free so imma do it.[/quote]
Closegrip is my bread n butter. If I hammer it… my bench does well. When I dont… I become less powerfull. Paused closegrip is number one overall for me.
[quote]barbedwired wrote:
[quote]Reed wrote:
[quote]browndisaster wrote:
do you think the slingshot is extremely useful? I always feel like raw bench needs just more speed off the chest, rather than lockout work. Maybe getting some heavier weight in my hands would help though[/quote]
It is extremely helpful to me I fail where I just start to initiate my triceps and you can see for the first time I am progressing and am mainly doing nothing but focusing on triceps almost exclusively. For Bench work. Also I know with out a doubt its been helping my OHP. plus it pain free so imma do it.[/quote]
Closegrip is my bread n butter. If I hammer it… my bench does well. When I dont… I become less powerfull. Paused closegrip is number one overall for me.[/quote]
I wish I could do them. Any kind of movement that involves a lot of shoulder rotation destroys my shoulders and makes my elbow and rotator cuf flair up almost immediately. I cant really do any Incline work either for the same reason. I have to bench very wide to stay pain free like legally wide as possible. All my bench and tricep work is essentially wide and then focus on Overload. Like today…
Bench:
45 for 2 x 10
135 for 2 x 10
185 for 5
225 for 5
275 for 2 x 10
315 for 4 sets of 4 - All 4 sets were PRs. Best ever is 315 for 1 set of 2
- add sling shot for triceps overload -
365 for 3
405 for 2- PR by 1 - remove Sling Shot -
225 for 17 - 1 rep PR
Lat Pulldowns:
8 sets of 8: 140-240
Incline DB Inward Extensions:
15 reps with 20,25,30,32.5,35
Wide Nuetral Cable Row:
8 sets of 20: 140- 250
Wide Tricep Pushdowns:
60 for 20
80 for 20
100 for 20
Honestly lots of volume, nothing but flat pressing, and bodybuilding type accessory work is what has pushed me up fast.
Bench Day PRs
315 for 4 sets of 4
405 for 2
Also 225 for 17 but no video.
Today was supposed to be a easy 3x3 day with the last set being a AMRAP set. I guess all the strongman stuff this week really left me beat down and 500 for 3 with wraps felt harder than it did last week unwrapped. But, I went for it any way.
1st set: Felt like crap looked like crap stupid slow all over the place.
2nd set: Pretty much the same
3rd set: Went all out and grinded to 5. The 5th rep I actually almost fell over. Saved it went for 6 got it and then went for 7 and had to
dump it. Very unsatisfied with this I laid there for a bout 10 mins and found my balls and decided to try again.
4th set: I moved my feet in about a inch on both and made a world of difference. I think since I have been working in the mono when I walk out I am setting up to wide. Either way best set of the dat smoked 7 reps and if in mono and had a spotter probably would have pushed it to 8 or 9. Literally puked for a good 5 mins and called it a day will do deadlifts and accesories tomorrow.
Few highlights and PRs from this past weeks Benching and Pulling.
340 Bench Press TnG
410 Bench for 2 with Maddog
315 4" Stiff Leg Deficit Deadlifts
[quote]Reed wrote:
[quote]browndisaster wrote:
do you think the slingshot is extremely useful? I always feel like raw bench needs just more speed off the chest, rather than lockout work. Maybe getting some heavier weight in my hands would help though[/quote]
It is extremely helpful to me I fail where I just start to initiate my triceps and you can see for the first time I am progressing and am mainly doing nothing but focusing on triceps almost exclusively. For Bench work. Also I know with out a doubt its been helping my OHP. plus it pain free so imma do it.[/quote]
I’m sold on it. I’m a triceps heavy bencher too. thanks man
530 with a super wide like uncomfortably almost fell over backwards after unracking wide. Either way 30lbs PR All Time Unwrapped Squat not even knee sleeves.
475 Out of the Hole Ultra Wide 12 5 Box Squat for 3. Last time I did these I almost got buried with 405 for a single.