Riding the Line Between BBing & PLing

Training Bodybuilding
461

squats, push presses and curlzzzz.

i’ve been doing front sqauts for reps lately and the weight is feeling heavier than it should on my shoulders. when this happens i find it very helpful to do supramaximal work to get my body used to handling the heavier weight. tonight i did front squats to a box and worked up to 495. next week i plan to up it to 545. hopefully when i go back to reps with 315-405 it should feel much lighter.

front squats to box
0x6
135x6
225x4
315x4
365x1
405x1
455x1
495x1

standing dumbell push press- haven’t done these in a long time. was very happy with these. i think i’ve hit 8 reps with the 140’s before. if i pushed it, i think i could have hit that.

50x6
100x6
120x6
140x6

one arm dumbell preacher curls- typically i don’t go heavy on these. i decided to keep adding weight until it started to get hard. i made it up to an 80lb dumbell. i may start doing these heavy again.

40x6
50x6
60x6
70x6
80x6

reverse dumbell curl supersetted with wrist curl

50 x 20 x 2 50 x 30 x 2

462

Another front squat question for you, my front delt on my left arm is pretty sore from the bar resting on it yesterday. Is that like the first few times back squatting without the tampon and it takes a few times to get used to it or is that from a form issue?

463

[quote]coolnatedawg wrote:
Yea, sorry. I wrote that on my phone so it didn’t come out how I wanted.

What I meant was, in most lifts I try to pull my scaps together to keep my upper back tight as well as keep a good lower back arch. With the front squat, I seem to set up with my scaps apart and shoulders pushed forward (I guess similar to a front raise position). My delts are big enough to not be a problem although I do feel like I cradle it between my delts and my neck and sort of rest on the bone.

I make the focus keeping the elbows up too. So my question I guess would be do you have your scaps still pulled together or do you let that slide so you can get a good shelf for the bar?[/quote]

I’m not Meat but there is no way you can front squat with your scaps retracted/pulled back.

464

[quote]bonerjams98 wrote:
Another front squat question for you, my front delt on my left arm is pretty sore from the bar resting on it yesterday. Is that like the first few times back squatting without the tampon and it takes a few times to get used to it or is that from a form issue? [/quote]

if anything, the area around your collar bones may be tender for a few days after front squatting. i place the bar behind my delts in the groove between the delt and the collar bone. you may want to get the bar farther back.

465

[quote]ev1bl wrote:

[quote]coolnatedawg wrote:
Yea, sorry. I wrote that on my phone so it didn’t come out how I wanted.

What I meant was, in most lifts I try to pull my scaps together to keep my upper back tight as well as keep a good lower back arch. With the front squat, I seem to set up with my scaps apart and shoulders pushed forward (I guess similar to a front raise position). My delts are big enough to not be a problem although I do feel like I cradle it between my delts and my neck and sort of rest on the bone.

I make the focus keeping the elbows up too. So my question I guess would be do you have your scaps still pulled together or do you let that slide so you can get a good shelf for the bar?[/quote]

I’m not Meat but there is no way you can front squat with your scaps retracted/pulled back.
[/quote]

i forgot to answer this question. yeah… i don’t retract the scaps. i just really concentrate on forcing the elbows up, keeping the shoulders high and chest high with a good arch.

466

[quote]maraudermeat wrote:

[quote]ev1bl wrote:

[quote]coolnatedawg wrote:
Yea, sorry. I wrote that on my phone so it didn’t come out how I wanted.

What I meant was, in most lifts I try to pull my scaps together to keep my upper back tight as well as keep a good lower back arch. With the front squat, I seem to set up with my scaps apart and shoulders pushed forward (I guess similar to a front raise position). My delts are big enough to not be a problem although I do feel like I cradle it between my delts and my neck and sort of rest on the bone.

I make the focus keeping the elbows up too. So my question I guess would be do you have your scaps still pulled together or do you let that slide so you can get a good shelf for the bar?[/quote]

I’m not Meat but there is no way you can front squat with your scaps retracted/pulled back.
[/quote]

i forgot to answer this question. yeah… i don’t retract the scaps. i just really concentrate on forcing the elbows up, keeping the shoulders high and chest high with a good arch.
[/quote]

Ok- Thanks guys. I haven’t made a concious effort to keep the chest high so maybe that is where I am losing it a bit. I normally just focus on getting my hips right and my elbows up. I will goof around with this. Appreciate the help…

467

[quote]coolnatedawg wrote:

[quote]maraudermeat wrote:

[quote]ev1bl wrote:

[quote]coolnatedawg wrote:
Yea, sorry. I wrote that on my phone so it didn’t come out how I wanted.

What I meant was, in most lifts I try to pull my scaps together to keep my upper back tight as well as keep a good lower back arch. With the front squat, I seem to set up with my scaps apart and shoulders pushed forward (I guess similar to a front raise position). My delts are big enough to not be a problem although I do feel like I cradle it between my delts and my neck and sort of rest on the bone.

I make the focus keeping the elbows up too. So my question I guess would be do you have your scaps still pulled together or do you let that slide so you can get a good shelf for the bar?[/quote]

I’m not Meat but there is no way you can front squat with your scaps retracted/pulled back.
[/quote]

i forgot to answer this question. yeah… i don’t retract the scaps. i just really concentrate on forcing the elbows up, keeping the shoulders high and chest high with a good arch.
[/quote]

Ok- Thanks guys. I haven’t made a concious effort to keep the chest high so maybe that is where I am losing it a bit. I normally just focus on getting my hips right and my elbows up. I will goof around with this. Appreciate the help…[/quote]

another biggie is to force the knees out instead of letting them drift over the toes. if the knees go forward the weight will typically go that way as well. i force the knees out on the decent and up and that keeps my upper body pretty much motionless throughtout the lift.

468

chest and triceps- decided on reverse grip bench for my main movement for this cycle. my plan is to slowly work up to 500lbs. hopefully i didn’t cheat myself too bad considering i took the bar to my chest:)

reverse grip bench press
0x10
135x6
225x6
315x4
365x1
405x1
455x1- set up too close to the uprights and actually hit the right side twice before i edged it over the upright. next week i’ll move up to 465.

405x4- going to work up to a set of 10 on these.

smith machine close grip incline bench- experimenting with these. i decided to use the smith so that i could really tuck the elbows to my sides to make it mostly triceps. - long pause

135x6
225x6
315x6x3

wrist curls on cable machine

some x some

standing calf raise

some x 20 x 5

good night…felt pretty strong on the reverse bench press.

469

[quote]maraudermeat wrote:
hopefully i didn’t cheat myself too bad considering i took the bar to my chest:)
[/quote]

But… no one ever got hyuuuge doing full ROM movements. Partials are the only way to get ginormous dawg…

On a serious note, damn impressive reverse grip pressing.

How has the conditioning work been going? I have actually looked forward to it since my sled came in. I got some pretty wierd looks from all the soccer players when they saw me doing dragging sprints with it last weekend at the park.

470

[quote]DoveofWar08 wrote:

[quote]maraudermeat wrote:
hopefully i didn’t cheat myself too bad considering i took the bar to my chest:)
[/quote]

But… no one ever got hyuuuge doing full ROM movements. Partials are the only way to get ginormous dawg…

On a serious note, damn impressive reverse grip pressing.

How has the conditioning work been going? I have actually looked forward to it since my sled came in. I got some pretty wierd looks from all the soccer players when they saw me doing dragging sprints with it last weekend at the park.[/quote]

thanks hoss.

i’m really enjoying the conditioning work. it has really improved my work capacity at the gym and improved my daily life’s activities.

we do our conditioning stuff on a football field near a main road. it’s funny to see people stop in the middle of the road to watch. i’m really enjoying the sandbag stuff. i try to switch it up every two weeks to keep it from getting boring.

haven’t seen you post lately. still going strong??

471

[quote]maraudermeat wrote:

[quote]DoveofWar08 wrote:

[quote]maraudermeat wrote:
hopefully i didn’t cheat myself too bad considering i took the bar to my chest:)
[/quote]

But… no one ever got hyuuuge doing full ROM movements. Partials are the only way to get ginormous dawg…

On a serious note, damn impressive reverse grip pressing.

How has the conditioning work been going? I have actually looked forward to it since my sled came in. I got some pretty wierd looks from all the soccer players when they saw me doing dragging sprints with it last weekend at the park.[/quote]

thanks hoss.

i’m really enjoying the conditioning work. it has really improved my work capacity at the gym and improved my daily life’s activities.

we do our conditioning stuff on a football field near a main road. it’s funny to see people stop in the middle of the road to watch. i’m really enjoying the sandbag stuff. i try to switch it up every two weeks to keep it from getting boring.

haven’t seen you post lately. still going strong??
[/quote]

I’m still trucking. I keep my training posts to my log now mostly, and drop into the Brotherhood of iron from time to time. Things, outside of the gym stuff, have been rather hectic lately, so my posting has been rather infrequent to say the least.

472

[quote]DoveofWar08 wrote:

[quote]maraudermeat wrote:

[quote]DoveofWar08 wrote:

[quote]maraudermeat wrote:
hopefully i didn’t cheat myself too bad considering i took the bar to my chest:)
[/quote]

But… no one ever got hyuuuge doing full ROM movements. Partials are the only way to get ginormous dawg…

On a serious note, damn impressive reverse grip pressing.

How has the conditioning work been going? I have actually looked forward to it since my sled came in. I got some pretty wierd looks from all the soccer players when they saw me doing dragging sprints with it last weekend at the park.[/quote]

thanks hoss.

i’m really enjoying the conditioning work. it has really improved my work capacity at the gym and improved my daily life’s activities.

we do our conditioning stuff on a football field near a main road. it’s funny to see people stop in the middle of the road to watch. i’m really enjoying the sandbag stuff. i try to switch it up every two weeks to keep it from getting boring.

haven’t seen you post lately. still going strong??
[/quote]

I’m still trucking. I keep my training posts to my log now mostly, and drop into the Brotherhood of iron from time to time. Things, outside of the gym stuff, have been rather hectic lately, so my posting has been rather infrequent to say the least.[/quote]

keep it up hoss. you are doing the important part. the posting isn’t that important at all. going to compete anytime soon?

i’m doing a revese grip cycle right now. i would love to do my next bench comp. with the reverse grip.

473

[quote]maraudermeat wrote:
i’m doing a revese grip cycle right now. i would love to do my next bench comp. with the reverse grip. [/quote]

I saw you write this in another thread too. I am curious, why you want to reverse grip in competition?

474

[quote]VikingsAD28 wrote:

[quote]maraudermeat wrote:
i’m doing a revese grip cycle right now. i would love to do my next bench comp. with the reverse grip. [/quote]

I saw you write this in another thread too. I am curious, why you want to reverse grip in competition?[/quote]

I just think it would be pretty cool to go compete and possiblly win with reverse grip. you never see it anymore. most people are scared shitless to bench with a false grip. can you imagine how they would wet their panties with close to 500lbs over their head with a reverse grip??

475

[quote]maraudermeat wrote:

[quote]VikingsAD28 wrote:

[quote]maraudermeat wrote:
i’m doing a revese grip cycle right now. i would love to do my next bench comp. with the reverse grip. [/quote]

I saw you write this in another thread too. I am curious, why you want to reverse grip in competition?[/quote]

I just think it would be pretty cool to go compete and possiblly win with reverse grip. you never see it anymore. most people are scared shitless to bench with a false grip. can you imagine how they would wet their panties with close to 500lbs over their head with a reverse grip??[/quote]

Yeah I only use a false grip for pressing exercises now, and some pulling exercise too. I am considering having my thumbs removed so that way I can add and extra .1 pound to my bench because I won’t have to lift my thumb weight.

476

[quote]VikingsAD28 wrote:

[quote]maraudermeat wrote:

[quote]VikingsAD28 wrote:

[quote]maraudermeat wrote:
i’m doing a revese grip cycle right now. i would love to do my next bench comp. with the reverse grip. [/quote]

I saw you write this in another thread too. I am curious, why you want to reverse grip in competition?[/quote]

I just think it would be pretty cool to go compete and possiblly win with reverse grip. you never see it anymore. most people are scared shitless to bench with a false grip. can you imagine how they would wet their panties with close to 500lbs over their head with a reverse grip??[/quote]

Yeah I only use a false grip for pressing exercises now, and some pulling exercise too. I am considering having my thumbs removed so that way I can add and extra .1 pound to my bench because I won’t have to lift my thumb weight.

I had a feeling your reasoning would be “just because its awesome,” I was right.[/quote]

yes… awesomeness is highly underrated in a world where post counts mean everything.

477

[quote]maraudermeat wrote:

[quote]VikingsAD28 wrote:

[quote]maraudermeat wrote:

[quote]VikingsAD28 wrote:

[quote]maraudermeat wrote:
i’m doing a revese grip cycle right now. i would love to do my next bench comp. with the reverse grip. [/quote]

I saw you write this in another thread too. I am curious, why you want to reverse grip in competition?[/quote]

I just think it would be pretty cool to go compete and possiblly win with reverse grip. you never see it anymore. most people are scared shitless to bench with a false grip. can you imagine how they would wet their panties with close to 500lbs over their head with a reverse grip??[/quote]

Yeah I only use a false grip for pressing exercises now, and some pulling exercise too. I am considering having my thumbs removed so that way I can add and extra .1 pound to my bench because I won’t have to lift my thumb weight.

I had a feeling your reasoning would be “just because its awesome,” I was right.[/quote]

yes… awesomeness is highly underrated in a world where post counts mean everything.
[/quote]

Sir Jim Wendler said it best.

“Is what I’m doing awesome? If I ask myself that and the answer is no, then I don’t do it.”

478

so answer me this… i’m so far out of the loop i guess, what’s this new group called the Brotherhood of Iron?? i knew there was a thread but now there’s a whole group dedicated to it?? I tried to post a comment in it and i was denied. I guess I’m not hardcore enough…lol.

479

[quote]maraudermeat wrote:

[quote]DoveofWar08 wrote:

[quote]maraudermeat wrote:

[quote]DoveofWar08 wrote:

[quote]maraudermeat wrote:
hopefully i didn’t cheat myself too bad considering i took the bar to my chest:)
[/quote]

But… no one ever got hyuuuge doing full ROM movements. Partials are the only way to get ginormous dawg…

On a serious note, damn impressive reverse grip pressing.

How has the conditioning work been going? I have actually looked forward to it since my sled came in. I got some pretty wierd looks from all the soccer players when they saw me doing dragging sprints with it last weekend at the park.[/quote]

thanks hoss.

i’m really enjoying the conditioning work. it has really improved my work capacity at the gym and improved my daily life’s activities.

we do our conditioning stuff on a football field near a main road. it’s funny to see people stop in the middle of the road to watch. i’m really enjoying the sandbag stuff. i try to switch it up every two weeks to keep it from getting boring.

haven’t seen you post lately. still going strong??
[/quote]

I’m still trucking. I keep my training posts to my log now mostly, and drop into the Brotherhood of iron from time to time. Things, outside of the gym stuff, have been rather hectic lately, so my posting has been rather infrequent to say the least.[/quote]

keep it up hoss. you are doing the important part. the posting isn’t that important at all. going to compete anytime soon?

i’m doing a revese grip cycle right now. i would love to do my next bench comp. with the reverse grip. [/quote]

Hitting that lift with a reverse grip in a meet would be utterly insane. Best of luck.

I had thought about doing a meet sometime this summer, but outside of the gym stuff will likely prohibit that. Right now, I believe that getting my feet wet again will happen this nov., dec., or jan. of next year.

On the Brotherhood of Iron stuff, the mods created it not long ago. I was chosen to be a member because I had posted a few times in the currently active version of it I believe, though I am unsure of exactly what thier criteria for choosing the original members was. From what I understand, Hungry4more, The Mighty Stu, and ACTrain are the “sherrief’s” of the new town. I think they are in charge of new admissions. I guess this title is a step below a mod but above a normal poster.

480

[quote]DoveofWar08 wrote:

[quote]maraudermeat wrote:

[quote]DoveofWar08 wrote:

[quote]maraudermeat wrote:

[quote]DoveofWar08 wrote:

[quote]maraudermeat wrote:
hopefully i didn’t cheat myself too bad considering i took the bar to my chest:)
[/quote]

But… no one ever got hyuuuge doing full ROM movements. Partials are the only way to get ginormous dawg…

On a serious note, damn impressive reverse grip pressing.

How has the conditioning work been going? I have actually looked forward to it since my sled came in. I got some pretty wierd looks from all the soccer players when they saw me doing dragging sprints with it last weekend at the park.[/quote]

thanks hoss.

i’m really enjoying the conditioning work. it has really improved my work capacity at the gym and improved my daily life’s activities.

we do our conditioning stuff on a football field near a main road. it’s funny to see people stop in the middle of the road to watch. i’m really enjoying the sandbag stuff. i try to switch it up every two weeks to keep it from getting boring.

haven’t seen you post lately. still going strong??
[/quote]

I’m still trucking. I keep my training posts to my log now mostly, and drop into the Brotherhood of iron from time to time. Things, outside of the gym stuff, have been rather hectic lately, so my posting has been rather infrequent to say the least.[/quote]

keep it up hoss. you are doing the important part. the posting isn’t that important at all. going to compete anytime soon?

i’m doing a revese grip cycle right now. i would love to do my next bench comp. with the reverse grip. [/quote]

Hitting that lift with a reverse grip in a meet would be utterly insane. Best of luck.

I had thought about doing a meet sometime this summer, but outside of the gym stuff will likely prohibit that. Right now, I believe that getting my feet wet again will happen this nov., dec., or jan. of next year.

On the Brotherhood of Iron stuff, the mods created it not long ago. I was chosen to be a member because I had posted a few times in the currently active version of it I believe, though I am unsure of exactly what thier criteria for choosing the original members was. From what I understand, Hungry4more, The Mighty Stu, and ACTrain are the “sherrief’s” of the new town. I think they are in charge of new admissions. I guess this title is a step below a mod but above a normal poster.[/quote]

i feel it will be win/win for me to stick with the reverse grip through this next meet. it would just be awesome to go and compete and do well at it and it also increases my regular bench at the same time.

well… you had better get your feet wet again soon.

I guess there’s some new sheriff’s in town then. so i guess it’s different than the t-cell?? i’m confused.