Riding the Line Between BBing & PLing

Training Bodybuilding
361

BOF training…

week two of 4 board press. felt really strong tonight. i setup pretty close to the uprights so that i can lift off by myself. of course on my heaviest set with 535 i had to go and hit the damn thing. i’ll hit 535 clean next week. unfortunately hitting the upright really made me grind out that last set and pretty much toasted my triceps. that came back to bit me in the ass on standing strict military presses. i got a wild hair up my ass to do strict press tonight instead of on accessory day… not a good idea. i was seriously gassed when i got to them. pretty happy though. if i can hit 275 totally gassed, i should be good for something in the 300’s fresh.

4 board bench press- feet up, no liftoff, paused.

135x4
225x4
315x4
405x2
455x2
515x1 +20lb PR

535x hit upright

bench- full ROM- with competition pause
135x1
225x1
315x1
405x1
450x1 +5lbs from last week

standing strict military press
0x4
95x4
135x4
185x1
225x1
275x1 + 10lb PR- totally gassed and triceps fried.

dips-
bw x 6
bw +100lb x 6
bw +200lb x 4- talk about gassed. i almost passed out again this week.
bw +45lb x 30

362

[quote]shootingman99 wrote:

[quote]maraudermeat wrote:

[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:)
[/quote]

Oh wow because I have a lot of leg flexibility, ie I can stand on a platform and reach like a foot past my toes without bending my legs but my shoulder flexibility is absolute shit. I have done 150x5 military press and 135x9, but when I went to btn I literally couldn’t do it.If I just get in possition to do it I can barely get my arms back. Right now I am doing split jerks and db seated miltary press cause I stalled on barbell military. Should I incorporate btn mp? Also do you have any shoulder stretches you do for shoulder health? I want to be able to do btn jerks. Thanks I would really apprecaite it!
[/quote]

i would definitely start incorporating them in. just stay light and as you go through your warmups slowly bring the bar lower and lower. the key to doing these injury free is to keep complete control throughout the range of motion. if the weight gets a way from you it can obviously damage your shoulders.

363

[quote]USMCpoolee wrote:
Meat, I just wanted to drop in an say this thread is very inspiring and motivational. Great stuff in here, you and DOW are monsters, I’ve started browsing this just before i lift. Also, if you dont mind saying it on the thread, where are you located in VA? I’m in the Charlottesville area. Just curious where the strong guys are.[/quote]

thanks hoss!!

i live in Bristow and train at Gold’s gym in manassas. my parents used to live near charlottesville in Wintergreen.

364

[quote]maraudermeat wrote:

[quote]USMCpoolee wrote:
Meat, I just wanted to drop in an say this thread is very inspiring and motivational. Great stuff in here, you and DOW are monsters, I’ve started browsing this just before i lift. Also, if you dont mind saying it on the thread, where are you located in VA? I’m in the Charlottesville area. Just curious where the strong guys are.[/quote]

thanks hoss!!

i live in Bristow and train at Gold’s gym in manassas. my parents used to live near charlottesville in Wintergreen.
[/quote]

Got it, if I’m ever up that way Ill have to hit you up. Wintergreen is a really nice place.

365

[quote]USMCpoolee wrote:

[quote]maraudermeat wrote:

[quote]USMCpoolee wrote:
Meat, I just wanted to drop in an say this thread is very inspiring and motivational. Great stuff in here, you and DOW are monsters, I’ve started browsing this just before i lift. Also, if you dont mind saying it on the thread, where are you located in VA? I’m in the Charlottesville area. Just curious where the strong guys are.[/quote]

thanks hoss!!

i live in Bristow and train at Gold’s gym in manassas. my parents used to live near charlottesville in Wintergreen.
[/quote]

Got it, if I’m ever up that way Ill have to hit you up. Wintergreen is a really nice place.[/quote]

feel free anytime hoss.

366

WARNING: Long post.

Ok, so the weekend was hectic as hell. Old friends came into town, a buddy of mine dunked his ring, and got hit with a couple of random deadlines at work. Training happened, just not on my normal schedule. I am also tryint the youtube thing, hopefully it works. Here goes:

5/1/10

Squat:

BarX10
135X10
225X5
315X5
405X5
500X5
500X4
500X3

I thought I would have been good for more volume here, but the almost 2 months of no heavy squating got me I think. I guess I have to start somewhere though, and 12 total reps is a total volume pr with this weight for one squating session. I will go for more reps next time.

Hack squat:

I do not know what the sled weighs, so the weight is plates only
180X8
270x8
360x5
Was about to attempt 450 and was told that the gym was closing. Damn. Thats what happens when I get off from my schedule I guess.

5/2/10

Military press.

barx10
95x10
135x6
225x5
245x3
265x1
275x1

I tried to stay as strict as possible, and paused at the bottom of each rep. 275 was rough. Bar path got out of wack a bit and I almost fell forward, hence the shacking. Not quite sure how I managed to lock it out honestly. I now have a base to build on here I think. For the next few weeks, I will stay in the 225-255 range and work on getting my reps up.

Seated DB military.

75sX8
100sX8
125sX9
125sX8

I stayed lighter here than normal. Just felt rather gassed after that standing work, and wanted to get some rep work in. I thought I would have been good for 10-12 with the 125s, but the standing work took more out of me than I thought apparently.

DB Front raises:

50sX10(5 per arm)
60sX10
70sX10

Abdnominal work: someXsome.

I could not bring myself to video these.

5/3/10

Deadlift/back night.

Box deads from just below knee level:

135x10
225x5
315X5
405X5
495X5
500+50LB(approx.) chains X3
550+80LB(approx.) chains X2

These felt really good. Hopefully running these for a few more weeks will fix my hitching problems.

DB rows
100sX10
140sX10
221.2sX8
291.2X10 right arm
291.2X8 left arm, and then the DB fell apart in my hand.

These felt good. Above bodyweight now, and only 10LBs to go until a 300LB DB row.

Leg curls
3x12
Lat pull downs
3x10

And with that, I am hitting the sack. Thanks for all the kind words folks. Will see be back online sometime tomorrow probably.

367

[quote]maraudermeat wrote:

[quote]shootingman99 wrote:

[quote]maraudermeat wrote:

[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:)
[/quote]

Oh wow because I have a lot of leg flexibility, ie I can stand on a platform and reach like a foot past my toes without bending my legs but my shoulder flexibility is absolute shit. I have done 150x5 military press and 135x9, but when I went to btn I literally couldn’t do it.If I just get in possition to do it I can barely get my arms back. Right now I am doing split jerks and db seated miltary press cause I stalled on barbell military. Should I incorporate btn mp? Also do you have any shoulder stretches you do for shoulder health? I want to be able to do btn jerks. Thanks I would really apprecaite it!
[/quote]

i would definitely start incorporating them in. just stay light and as you go through your warmups slowly bring the bar lower and lower. the key to doing these injury free is to keep complete control throughout the range of motion. if the weight gets a way from you it can obviously damage your shoulders.

[/quote]

Thanks I will start them with just the bar then. Nice work on the 275 ohp, not too far from 315 now!

368

skwatt night- last night of the reverse band full squat. i’m going to stick with the reverse band squats for the next cycle but i’m going to pause at the bottom for the next cycle. i set a good baseline tonight.

reverse band squat- medium bands
225x6
315x6
405x4
495x2
585x1
700x miss- stepped back too far and that put the band tension in front of me. on the way up the bands pulled me forward. as soon as i felt the weight go forward i put it on the pins. weight felt good and i’m confident that i would have hit it if i had a proper set up.

moved straight to a long pause with 585.

585x1- long pause at bottom. this will be my baseline for the next squat cycle.

squat rep set- damn… i was fried going into this set. it’s going to take a long time to hit 500x20 if i keep doing them at the end of my training. oh well… i like the challenge.

405x10- weight didn’t get heavy but everything was burning… bad.

seated calf raise and behind the back barbell wrist curls

some x some

GHR agianst bands and ab machine

some x some

my conditioning sucks.

369

[quote]maraudermeat wrote:

[quote]htargett wrote:

[quote]maraudermeat wrote:

[quote]htargett wrote:

[quote]maraudermeat wrote:

[quote]htargett wrote:
Meat, I have a problem keeping the bar on my back during back squats; it rolls off. I’m not sure if I just need to add mass to my back. Do you have any favourite movements to thicken up the rhomboids? Thanks.[/quote]

it actually rolls off?? i squat with a pretty high bar position. what are your arms doing during your squats?? i take a pretty narrow grip and then pull my elbows down and forward to lock the bar into place. plenty of chicks with little to no upper back mass squat fine. it’s probably just how you are holding the bar. do you have any vids of your squat?? i could help more by seeing it.

[/quote]

It doesn’t roll off, per se, that was an exaggeration on my part. It just seems like a lot of pressure goes on my wrists and the bar doesn’t seem secure on my back. I will try pulling my elbows down and forward. Thanks Meat :)[/quote]

seriously though… get me a vid and i could help you more. PM me if you don’t want everyone seeing it. [/quote]

Thanks Meat, I’ll see what I can do. Is it possible to upload mobile phone videos to youtube? I don’t have a proper camera.[/quote]

yep… quit a few people do it that way. don’t ask me how though:)[/quote]

Meat, I took a couple of videos of my back squat, but my mobile phone refuses to send the video message to my email address. I’ll try taking a narrower grip and pulling the bar down and forward, as you suggested and let you know how I get on. Thanks, sorry I couldn’t get you a video.

370

[quote]htargett wrote:

[quote]maraudermeat wrote:

[quote]htargett wrote:

[quote]maraudermeat wrote:

[quote]htargett wrote:

[quote]maraudermeat wrote:

[quote]htargett wrote:
Meat, I have a problem keeping the bar on my back during back squats; it rolls off. I’m not sure if I just need to add mass to my back. Do you have any favourite movements to thicken up the rhomboids? Thanks.[/quote]

it actually rolls off?? i squat with a pretty high bar position. what are your arms doing during your squats?? i take a pretty narrow grip and then pull my elbows down and forward to lock the bar into place. plenty of chicks with little to no upper back mass squat fine. it’s probably just how you are holding the bar. do you have any vids of your squat?? i could help more by seeing it.

[/quote]

It doesn’t roll off, per se, that was an exaggeration on my part. It just seems like a lot of pressure goes on my wrists and the bar doesn’t seem secure on my back. I will try pulling my elbows down and forward. Thanks Meat :)[/quote]

seriously though… get me a vid and i could help you more. PM me if you don’t want everyone seeing it. [/quote]

Thanks Meat, I’ll see what I can do. Is it possible to upload mobile phone videos to youtube? I don’t have a proper camera.[/quote]

yep… quit a few people do it that way. don’t ask me how though:)[/quote]

Meat, I took a couple of videos of my back squat, but my mobile phone refuses to send the video message to my email address. I’ll try taking a narrower grip and pulling the bar down and forward, as you suggested and let you know how I get on. Thanks, sorry I couldn’t get you a video.
[/quote]

no problem. maybe you could borrow a camera from someone. everyone and their uncle have video cameras now.

371

Last night was bench/dip/curl night. Went like this:

Bench:
BarX12
135X10
225X5
315X10
315+ about 80LBs of chain X4 for 2 sets

I went for 365+ 80LB of chain, but could not lock it out.

315 no chains X11.

Dips:
bodyweightX10
+45X10
+140X5
+180X2

BB curls
BarX10
95X10
115X8

My wrists felt ok on these. The weight was not that heavy, but I am going to give my wrists some time to get used to the bar.

Cardio:
Intervals on the treadmill. I walked for 2 minutes to start this, then did incline sprints for 1 minute. The time spent running up the incline was all I timed. I rested at a level walk until my breathing went back to normal and then did another sprint. I did 3 of these, and then a fast jog for 5 minutes, and 2 minutes of walking at the end. All told, I was on the treadmill for about 22-25 minutes, give or take.

372

Doveofwar, you are a beast dude. Keep up the great work man.

373

[quote]DoveofWar08 wrote:
Last night was bench/dip/curl night. Went like this:

Bench:
BarX12
135X10
225X5
315X10
315+ about 80LBs of chain X4 for 2 sets

I went for 365+ 80LB of chain, but could not lock it out.

315 no chains X11.

Dips:
bodyweightX10
+45X10
+140X5
+180X2

BB curls
BarX10
95X10
115X8

My wrists felt ok on these. The weight was not that heavy, but I am going to give my wrists some time to get used to the bar.

Cardio:
Intervals on the treadmill. I walked for 2 minutes to start this, then did incline sprints for 1 minute. The time spent running up the incline was all I timed. I rested at a level walk until my breathing went back to normal and then did another sprint. I did 3 of these, and then a fast jog for 5 minutes, and 2 minutes of walking at the end. All told, I was on the treadmill for about 22-25 minutes, give or take. [/quote]

As Meat said, you are in fact a “large mammal”, lol.

Since this thread was started by Meat to track his progress, I would suggest that you have your training in your own thread. And, a separate thread makes it easy for us to track and read your progress and Meat’s with less thread clutter. Or post in one of the other threads where folks share their numbers and progress.

Great numbers.

374

[quote]DoveofWar08 wrote:
Last night was bench/dip/curl night. Went like this:

Bench:
BarX12
135X10
225X5
315X10
315+ about 80LBs of chain X4 for 2 sets

I went for 365+ 80LB of chain, but could not lock it out.

315 no chains X11.

Dips:
bodyweightX10
+45X10
+140X5
+180X2

BB curls
BarX10
95X10
115X8

My wrists felt ok on these. The weight was not that heavy, but I am going to give my wrists some time to get used to the bar.

Cardio:
Intervals on the treadmill. I walked for 2 minutes to start this, then did incline sprints for 1 minute. The time spent running up the incline was all I timed. I rested at a level walk until my breathing went back to normal and then did another sprint. I did 3 of these, and then a fast jog for 5 minutes, and 2 minutes of walking at the end. All told, I was on the treadmill for about 22-25 minutes, give or take. [/quote]

Hahaha when the cameraguy says “dont let the little guy beat you” was he talking about marauder meat?

375

[quote]Proud_Virgin wrote:

[quote]DoveofWar08 wrote:
Last night was bench/dip/curl night. Went like this:

Bench:
BarX12
135X10
225X5
315X10
315+ about 80LBs of chain X4 for 2 sets

I went for 365+ 80LB of chain, but could not lock it out.

315 no chains X11.

Dips:
bodyweightX10
+45X10
+140X5
+180X2

BB curls
BarX10
95X10
115X8

My wrists felt ok on these. The weight was not that heavy, but I am going to give my wrists some time to get used to the bar.

Cardio:
Intervals on the treadmill. I walked for 2 minutes to start this, then did incline sprints for 1 minute. The time spent running up the incline was all I timed. I rested at a level walk until my breathing went back to normal and then did another sprint. I did 3 of these, and then a fast jog for 5 minutes, and 2 minutes of walking at the end. All told, I was on the treadmill for about 22-25 minutes, give or take. [/quote]

Hahaha when the cameraguy says “dont let the little guy beat you” was he talking about marauder meat?
[/quote]

LOL!!! i haven’t been called a little guy in a long time. I guess my 250lbs to 285lbs is little though…

376

[quote]maraudermeat wrote:

[quote]Proud_Virgin wrote:

[quote]DoveofWar08 wrote:
Last night was bench/dip/curl night. Went like this:

Bench:
BarX12
135X10
225X5
315X10
315+ about 80LBs of chain X4 for 2 sets

I went for 365+ 80LB of chain, but could not lock it out.

315 no chains X11.

Dips:
bodyweightX10
+45X10
+140X5
+180X2

BB curls
BarX10
95X10
115X8

My wrists felt ok on these. The weight was not that heavy, but I am going to give my wrists some time to get used to the bar.

Cardio:
Intervals on the treadmill. I walked for 2 minutes to start this, then did incline sprints for 1 minute. The time spent running up the incline was all I timed. I rested at a level walk until my breathing went back to normal and then did another sprint. I did 3 of these, and then a fast jog for 5 minutes, and 2 minutes of walking at the end. All told, I was on the treadmill for about 22-25 minutes, give or take. [/quote]

Hahaha when the cameraguy says “dont let the little guy beat you” was he talking about marauder meat?
[/quote]

LOL!!! i haven’t been called a little guy in a long time. I guess my 250lbs to 285lbs is little though…
[/quote]

LOL! No, he was refering to himself in the 3rd person. The camera guy is my training partner(the dude who spotted me in the bench vids). He did the same weight on dips for 3 reps at a bodyweight of about 195. I will post his video later tonight or tomorrow for reference. To my knowledge, he does not know that I post on a weight training forum at all, as I also post these vids on Facebook.

I honestly wouldn’t call Meat little. Vertically challenged maybe, but not little per say :wink:

377

so… i’ve decided that if i have a chance in hell at hitting the 500x20 squat and deadlift i’m going to have to greatly increase my conditioning. I’m going to move my training around to accomodate some conditioning work. Right now we train three days a week. monday is bench day, wendsday is squat/deadlift and saturday is accessory day.

Starting next week i’m going to drop my lifting to two days a week and split the accessory work between the bench and deadlift/squat days. Saturday will be dedicated soley to conditioning. I’m going to take the guys to a park nearby.

There’s plenty of fields and tall hills. We are going to take my sled and weighted vest to do some hill sprints and sled pulls. through the week i’ll do light conditioning work as well.

i get winded walking across the parking lot to the gym:)

378

[quote]maraudermeat wrote:
so… i’ve decided that if i have a chance in hell at hitting the 500x20 squat and deadlift i’m going to have to greatly increase my conditioning. I’m going to move my training around to accomodate some conditioning work. Right now we train three days a week. monday is bench day, wendsday is squat/deadlift and saturday is accessory day.

Starting next week i’m going to drop my lifting to two days a week and split the accessory work between the bench and deadlift/squat days. Saturday will be dedicated soley to conditioning. I’m going to take the guys to a park nearby. There’s plenty of fields and tall hills. We are going to take my sled and weighted vest to do some hill sprints and sled pulls. through the week i’ll do light conditioning work as well.

i get winded walking across the parking lot to the gym:)[/quote]

Sounds like a plan. Conditioning has become a limiting factor for me as well. I’m not moving the same weights you are (that’s an understatement) but, even without trying to hit high rep targets, poor conditioning impacts my recovery between sets.

I’m a lot more winded than I should be. Haven’t really done any focused conditioning (other than soccer with the boy and the odd bike ride / jog…or shoveling snow during winter) in about 2 years.

This needs to change. Now is as good a time as any :slight_smile:

379

last official accessory day. i was very happy with today. made some good progress of hitting my goals.

standing strict military press
ox10
95x6
135x4
185x2
225x1
295x1 +20lb PR

205x8

pullups
BW +45lb x 7- trap is feel’n better. time to start pushing these again.

BW- very long count of 5 at bottom x 10- these are getting really easy and grip isn’t an issue at all now.

bent over row
0x15
135x15
225x15
315x10- wanted 15 but couldn’t hold my breath that long.

strict barbell curls
0x10
95x10
135x10 + 2 rep PR

preacher reverse curls

some x some

next week this time i’ll probably be collapsed on my couch from all the sprinting and sled dragging.

380

[quote]maraudermeat wrote:
so… i’ve decided that if i have a chance in hell at hitting the 500x20 squat and deadlift i’m going to have to greatly increase my conditioning. I’m going to move my training around to accomodate some conditioning work. Right now we train three days a week. monday is bench day, wendsday is squat/deadlift and saturday is accessory day.

Starting next week i’m going to drop my lifting to two days a week and split the accessory work between the bench and deadlift/squat days. Saturday will be dedicated soley to conditioning. I’m going to take the guys to a park nearby.

There’s plenty of fields and tall hills. We are going to take my sled and weighted vest to do some hill sprints and sled pulls. through the week i’ll do light conditioning work as well.

i get winded walking across the parking lot to the gym:)[/quote]

Do you anticipate continuing to hit PRs at the same pace when training 2 days week? Or is this more of a conditioning phase amd strength gains will temporarily slow down?