Bench night- tonight was a good night hit a PR on my main ME movement and got a good start on hitting my goals on the lifts i mentioned earlier in a post.
reverse band bench- medium bands- paused
225x6
315x4
405x2
495x1
545x1
575x1 + 5lb PR
bench- no bands- paused with Press command
135x1
225x1
315x1
365x1
435x1
bench press- touch and go
goal- 315x20
actual for tonight- 315x17
seated dumbell press
80’s x 6
140’s x 6
dips
BW x 10
BW +45lb x 10
BW +90lb x 10
goal- BW + 200lb x 10
actual for tonight- BW +135lb x 10
going to give the deadlift goal a go on thursday.
Hey meat, on those trap bar rows, did you feel the weight pulling on your back like with bent over rows? Or did the more nuetral distribution mean less stress?
I know some trainees with disk issues, and I’m thinking this might be a good solution.
[quote]T3hPwnisher wrote:
Hey meat, on those trap bar rows, did you feel the weight pulling on your back like with bent over rows? Or did the more nuetral distribution mean less stress?
I know some trainees with disk issues, and I’m thinking this might be a good solution.[/quote]
it’s definitely lower back friendly. having a bar in front of you can put a lot of stress on the lower back. especially if one doesn’t maintain at least a neutral lower back position. the trap bar rows allow you to keep the weight in line with the body instead of in front. this takes a lot of stress off the lower back.
Outstanding. I’m going to give it a try when I get back home.
Great log. You’re an inspiration dude. Been a fan ever since I read your posts in the Squat Rack Curls thread.
[quote]T3hPwnisher wrote:
Outstanding. I’m going to give it a try when I get back home.
Great log. You’re an inspiration dude. Been a fan ever since I read your posts in the Squat Rack Curls thread.[/quote]
thanks hoss!!! i’m a bit more low key these days:)
[quote]shootingman99 wrote:
Wow awesome log![/quote]
thanks for reading!!!
[quote]maraudermeat wrote:
[quote]T3hPwnisher wrote:
Outstanding. I’m going to give it a try when I get back home.
Great log. You’re an inspiration dude. Been a fan ever since I read your posts in the Squat Rack Curls thread.[/quote]
thanks hoss!!! i’m a bit more low key these days:)[/quote]
No more shitting in people’s cars?
[quote]ukrainian wrote:
[quote]maraudermeat wrote:
[quote]T3hPwnisher wrote:
Outstanding. I’m going to give it a try when I get back home.
Great log. You’re an inspiration dude. Been a fan ever since I read your posts in the Squat Rack Curls thread.[/quote]
thanks hoss!!! i’m a bit more low key these days:)[/quote]
No more shitting in people’s cars?[/quote]
wow!!! that was a long time ago. i didn’t realize that thread was even still around.
[quote]ukrainian wrote:
[quote]maraudermeat wrote:
[quote]T3hPwnisher wrote:
Outstanding. I’m going to give it a try when I get back home.
Great log. You’re an inspiration dude. Been a fan ever since I read your posts in the Squat Rack Curls thread.[/quote]
thanks hoss!!! i’m a bit more low key these days:)[/quote]
No more shitting in people’s cars?[/quote]
wow!!! that was a long time ago. i didn’t realize that thread was even still around.
[quote]maraudermeat wrote:
[quote]ukrainian wrote:
[quote]maraudermeat wrote:
[quote]T3hPwnisher wrote:
Outstanding. I’m going to give it a try when I get back home.
Great log. You’re an inspiration dude. Been a fan ever since I read your posts in the Squat Rack Curls thread.[/quote]
thanks hoss!!! i’m a bit more low key these days:)[/quote]
No more shitting in people’s cars?[/quote]
wow!!! that was a long time ago. i didn’t realize that thread was even still around.
[/quote]
Well, when they still had the original SRC thread, I read through the whole thing. That post was probably the best one.
Man I love reading your post and watching your vids. I always watch them 2 or 3 times just so I can see how many ppl are either sitting there watching what your doing or walking around swinging their arms doing nothing.
Keep’em coming
[quote]Himora22 wrote:
Man I love reading your post and watching your vids. I always watch them 2 or 3 times just so I can see how many ppl are either sitting there watching what your doing or walking around swinging their arms doing nothing.
Keep’em coming[/quote]
thanks. yeah… i lift in your typical gym- most folks are too busy talking on their phones to actually lift.
deadlift night- everything is progressing nicely. i came up with a plan to hit the deadlift goal of 500x20. I’ve decided to pull against bands for reps with 405 for 10 reps and then increase the reps with 405 until i reach 20. then, i’ll up the weight to 455, starting over at 10 reps and working back up to 500. the bands add approximately 100lbs at lockout. once i can hit 455 x 20 against bands i should be golden for 500 x 20. my goal for tonight was 405 x 10 against bands. i hit that pretty easily. next time my goal will be 15 reps. i also used my t-rex deadlift technique for the first time with some moderate weight. i really like it. i’m stick’n with it.
anyway… this is what i did tonight
reverse band deads- medium bands
315x4
405x4
495x1
585x1
735x1
deadlift against minibands
315x4
405x10- this was a good start towards my goal.
GHR’s against minibands
2 sets x 10 reps
incline situps against minibands
2 sets x 10 reps
accessory day- i set baselines on three more lifts pertaining to the “what constitutes strong” thread. the first was strict standing military press. i had no idea where to start so i decided to go with a BW starting baseline of 250. i hit this easily. the next lift was pullups from a deadhang. i pulled a trap muscle a couple weeks ago doing bw +100lbs on pullups when i dropped for the 1st rep so i’m starting light on these to let it heal. I hit BW +45 x 6. the last lift was strict barbell curl. again… i haven’t done a barbell curl in forever. i decided to start with 135. i hit that for a strict 8 reps. i feel pretty good about those baselines considering for the military press and barbell curls, i haven’t done those in ages.
this is what i did today…
standing strict barbell press
0x10
95x6
136x4
185x1
205x1
225x1
250x1- left a lot in the tank on this one.
pulldowns- warmup for pullups
some x some x 2
pullups
BW x 6
BW +45 x 6- need to start light and work up on these. can really feel them in my pulled trap
BW x 10- long count of 4 at bottom on each rep
seated behind the neck press- just started doing these and i really like them. it’s very humbling considering i’ve worked up to 370lbs pressing to the front.
0x10
135x6
205x4
225x4
165x8- paused behind neck
standing barbell curls- strict
0x10
95x6
135x8- used chrome bar…seemed appropriate:)
ghetto t-bar rows
2plates x 6
4plates x 6
6plates x 6
bench night- twas a good night… hit a 10lb PR on reverse band bench. i missed this one terribly the first week i attempted the medium bands. also added another rep to the 315 bench for reps and i upped my dips to BW +180lbs for 8 reps.
this is what i did tonight.
reverse band bench press- medium bands- paused w/ press command
315x4
405x2
495x1
545x1
585x1 + 10lb PR
bench press- straight weight…no bands- paused w/ press command
135x1
225x1
315x1
440x1
bench press for reps
315x18 + 1 rep from last time
dips
BW x 10
BW + 90lbs x 6
BW +180lbs x 8
move’n forward…
bench night- twas a good night… hit a 10lb PR on reverse band bench. i missed this one terribly the first week i attempted the medium bands. also added another rep to the 315 bench for reps and i upped my dips to BW +180lbs for 8 reps.
this is what i did tonight.
reverse band bench press- medium bands- paused w/ press command
315x4
405x2
495x1
545x1
585x1 + 10lb PR
reverse band bench press-medium bands -585x1 10lb PR - YouTube
bench press- straight weight…no bands- paused w/ press command
135x1
225x1
315x1
440x1
bench press for reps
315x18 + 1 rep from last time
dips
BW x 10
BW + 90lbs x 6
BW +180lbs x 8
dips - BW +180lbs x 8 - YouTube
move’n forward…
skwattt night- progressing nicely on the reverse band squats. the way we have them set up, they don’t take any weight off the top and a little over 100 off the bottom. unlike the heavy bands they pretty much deload halfway up all at once. it really makes you keep tight and your form solid.
i set my baseline for the 500 x 20 for squats as well. i decided to use 405 against bands just like for deads. damn…this lift is going to be all about endurance and conditioning. i definitely need to improve mine. i have plenty of strength but the lactic acid set in and i got pretty winded. what do i expect… i haven’t squatted more than 5 reps in forever. the bands make it well above 500 at the top. you really need to stay tight with the bands or they will throw you off balance.
reverse band squat- medium bands
225x6
315x4
405x3
495x2
585x1
675x1 +20lbs from last time
squat against bands
225x6
315x6
405x8- plenty of strength… not much endurance.
GHR- against doubled minis
15 reps x 2 sets
ab rollouts
some x some
i love to skwatt…
I have read other people mention on the behind the head should presses not to go down past mid ear. I notice that is roughly where you go to.
Is that on purpose or just where it is comfortable?
One of the best threads on the internet man.
[quote]countingbeans wrote:
I have read other people mention on the behind the head should presses not to go down past mid ear. I notice that is roughly where you go to.
Is that on purpose or just where it is comfortable?
One of the best threads on the internet man.[/quote]
i’m actually doing BTN presses to improve my shoulder flexibility and strengthen the medial and posterior heads of the shoulder. hopefully in time i’ll be able to get the bar all the way down to my traps. it will be a long time before i can do these with heavy weight. i can see how someone could get injured doing these too heavy. i actually force my elbows out as i lower the weight in an attempt to get the bar lower.
everyone should do BTN presses as part of their shoulder routine for shoulder health and overall strength. i wish i had started to do them earlier. my shoulders have never felt better.
thanks hoss… i often wonder if i should continue posting in this thread. i don’t get many comments or questions. I’m open to any and all questions, comments or even criticisms.
i guess i don’t have enough arguements about whether to eat veggies or not:)
