week 3, cycle 1
bench (reverse grip bench press)
warmup
0x10
135x5
225x5
working sets
(75%)-300x5
(85%)-340x3
(95%)-385x7 +6 reps. was good for more but lost my groove on 7th rep
decided to do some pause work… all pauses were done for a long count of 5 by jowee.
405x1
425x1
435x1
very happy with these. weight felt light and the pause was long enough to lose the stretch reflex.
pulldowns
some x some
bent over barbell rows
0x6
135x6
225x6
275x6
315x6
365x6
weighted decline situps
great night. i’m more well rounded with my lifting now than i’ve ever been. everything feels awesome and i’m getting stronger each time.
week 3, cycle 1
bench (reverse grip bench press)
warmup
0x10
135x5
225x5
working sets
(75%)-300x5
(85%)-340x3
(95%)-385x7 +6 reps. was good for more but lost my groove on 7th rep
decided to do some pause work… all pauses were done for a long count of 5 by jowee.
405x1
425x1
435x1
very happy with these. weight felt light and the pause was long enough to lose the stretch reflex.
pulldowns
some x some
bent over barbell rows
0x6
135x6
225x6
275x6
315x6
365x6
weighted decline situps
great night. i’m more well rounded with my lifting now than i’ve ever been. everything feels awesome and i’m getting stronger each time.
Good to see the 5/3/1 logs. Whats the reason for the reverse grip bench? Seems like an unusual choice for a bench variation if your doing several cycles of this.
Damn meat, that’s a real wide grip on RGBP, never noticed how wide you went on those. How’s that feel on the wrists? I wonder if I’d be stronger that way…
PS I hate you for RGBPing that much for reps
a short sleeve shirt?..wut?
Impressive as always Meat. Somehow, I think you are pretty close to a 500 reverse grip bench. And DF, pretty soon we might see Meat in a sleeveless. Summer heat and all.
[quote]sufiandy wrote:
Good to see the 5/3/1 logs. Whats the reason for the reverse grip bench? Seems like an unusual choice for a bench variation if your doing several cycles of this.[/quote]
i started doing reverse grip to give my shoulder a break from an injury. I’ve been doing reverse grip for about 4 months now and it feels great. i think i’ll catch my regular grip bench within the next two cycles.
[quote]hungry4more wrote:
Damn meat, that’s a real wide grip on RGBP, never noticed how wide you went on those. How’s that feel on the wrists? I wonder if I’d be stronger that way…
PS I hate you for RGBPing that much for reps[/quote]
i put the heel of my hands on the rings. feels really natural to me. i cast my wrists starting at 315… don’t feel a thing.
[quote]DixiesFinest wrote:
a short sleeve shirt?..wut?[/quote]
i’m work’n my way up to a tank top and fanny pack.
[quote]DoveofWar08 wrote:
Impressive as always Meat. Somehow, I think you are pretty close to a 500 reverse grip bench. And DF, pretty soon we might see Meat in a sleeveless. Summer heat and all.[/quote]
i think i’m good for 500 touch and go right now with the reverse grip.
next stop is Under armor and drop sets on the Hammerzz Strength machines to feel the burn.
[quote]trav123456 wrote:
Good stuff meat![/quote]
thanks hoss!!!
[quote]maraudermeat wrote:
[quote]DixiesFinest wrote:
a short sleeve shirt?..wut?[/quote]
i’m work’n my way up to a tank top and fanny pack. [/quote]
God help us all.
Great work meat as always, I started using the reverse grip as a bench supplement cause of you, its helpin.
[quote]DixiesFinest wrote:
[quote]maraudermeat wrote:
[quote]DixiesFinest wrote:
a short sleeve shirt?..wut?[/quote]
i’m work’n my way up to a tank top and fanny pack. [/quote]
God help us all.
Great work meat as always, I started using the reverse grip as a bench supplement cause of you, its helpin.[/quote]
i find that it’s really good for shoulder balance. i feel the reverse grip more in my medial and rear delts. regular grip only hits the anterior head. i think this is one of the reasons i had shoulder pain. i had a major imbalance.
it also has done wonders for my lockout strength.
thanks again.
Aside from the all the homoerotic clothing talk, this is such a motivational thread. Meat I think I will be going to Virginia Open in Norfolk, are you still planning on going?
[quote]USMCpoolee wrote:
Aside from the all the homoerotic clothing talk, this is such a motivational thread. Meat I think I will be going to Virginia Open in Norfolk, are you still planning on going?[/quote]
yep… me and the guys i train with will all be competing.
have you competed before? let me know if there’s anything i can do for you.
[quote]maraudermeat wrote:
[quote]USMCpoolee wrote:
Aside from the all the homoerotic clothing talk, this is such a motivational thread. Meat I think I will be going to Virginia Open in Norfolk, are you still planning on going?[/quote]
yep… me and the guys i train with will all be competing.
have you competed before? let me know if there’s anything i can do for you.
[/quote]
Awesome man, I am really looking forward to it. I have not competed, tomorrow I should be starting a job at a gym opening in Cville run by a guy who teaches at westside and is a brick shithouse (5,6,7 numbers I am told). After I get settled into that I will be looking to get into a meet, looking for one in January/February because my classes next semester will be easy as piss. This will actually be the first meet I have attented, I’m pretty excited about it.
[quote]USMCpoolee wrote:
[quote]maraudermeat wrote:
[quote]USMCpoolee wrote:
Aside from the all the homoerotic clothing talk, this is such a motivational thread. Meat I think I will be going to Virginia Open in Norfolk, are you still planning on going?[/quote]
yep… me and the guys i train with will all be competing.
have you competed before? let me know if there’s anything i can do for you.
[/quote]
Awesome man, I am really looking forward to it. I have not competed, tomorrow I should be starting a job at a gym opening in Cville run by a guy who teaches at westside and is a brick shithouse (5,6,7 numbers I am told). After I get settled into that I will be looking to get into a meet, looking for one in January/February because my classes next semester will be easy as piss. This will actually be the first meet I have attented, I’m pretty excited about it.[/quote]
i think i’ve already extended the offer to come out and train with us. if i haven’t…you are more than welcome.
[quote]maraudermeat wrote:
[quote]DoveofWar08 wrote:
Impressive as always Meat. Somehow, I think you are pretty close to a 500 reverse grip bench. And DF, pretty soon we might see Meat in a sleeveless. Summer heat and all.[/quote]
i think i’m good for 500 touch and go right now with the reverse grip.
next stop is Under armor and drop sets on the Hammerzz Strength machines to feel the burn.
[/quote]
How is it you can get 500 with 385x7 and I haven’t yet gotten 400 and I just got 365x5?
I think I really need to get used to handling more weight to get over a mental barrier.
[quote]DoubleDuce wrote:
[quote]maraudermeat wrote:
[quote]DoveofWar08 wrote:
Impressive as always Meat. Somehow, I think you are pretty close to a 500 reverse grip bench. And DF, pretty soon we might see Meat in a sleeveless. Summer heat and all.[/quote]
i think i’m good for 500 touch and go right now with the reverse grip.
next stop is Under armor and drop sets on the Hammerzz Strength machines to feel the burn.
[/quote]
How is it you can get 500 with 385x7 and I haven’t yet gotten 400 and I just got 365x5?
I think I really need to get used to handling more weight to get over a mental barrier.[/quote]
that is definitely a mental barrier there. one of my training parters is like that. he got 275 for a strong 8 and missed 315 for one and then came back and got a slow one.
i also lost my groove on the 7th rep and shut it down. i’m very confident that i’m good for 10+ reps if i stay in my groove.
Lastly, i can bench over 500 with a regular grip so i’m used to handling heavier weight.
doing very heavy high board work and really heavy reverse band work was the best way for me to get used to handling heavier weight.
