Riding the Line Between BBing & PLing

Training Bodybuilding
1002

[quote]RobRaynerBB wrote:

[quote]maraudermeat wrote:
i have a couple powerlifting goals to reach but once i reach them i’m definitely going to try bodybuilding again.

i’m 39

when you are pressing do you keep your forearms perpendicular to the bar?? i see a lot of guys pressing with their wrists cocked to one side or the other. either their elbows drift way out or in putting the forearms out from under the bar. this will cause wrist pain.
[/quote]

thanks, i watched some tate vids, and then did bench today, and noticed i do let it come towards me more than being perpendicular.

good luck with ur goals, and seriously the log is one of the reasons i wanted to get into powerlifting.

sort of like, ‘i want to be like uncle meat someday’[/quote]

i really appreciate the kind words. if i can help you with anything, let me know.

1003

bench- during this cycle i’m going to see how high i can push my touch and go bench after doing my 5/3/1 sets. last week i worked up to 495x2. tonight i worked up to 505. my bodyweight is below 250 in the mornings. i weighed in at 250 fully clothed at the gym tonight. this is the lightest i’ve been in a long time but my strength seems to be climbing so i’m happy.

warmup
0x10
135x3
185x3
225x3
275x3

working sets
70%- 330x3
80%-385x3
90%-435x3

475x1
505x1

incline dumbell presses
100’s x 8
145’s x 10

elbow’s out
50’s x 10
70’s x 10
80’s x 10

1004

[quote]maraudermeat wrote:
bench- during this cycle i’m going to see how high i can push my touch and go bench after doing my 5/3/1 sets. last week i worked up to 495x2. tonight i worked up to 505. my bodyweight is below 250 in the mornings. i weighed in at 250 fully clothed at the gym tonight. this is the lightest i’ve been in a long time but my strength seems to be climbing so i’m happy.

warmup
0x10
135x3
185x3
225x3
275x3

working sets
70%- 330x3
80%-385x3
90%-435x3

475x1
505x1

incline dumbell presses
100’s x 8
145’s x 10

elbow’s out
50’s x 10
70’s x 10
80’s x 10[/quote]

That rep looked light! It seems that you have a lot more in the tank than 505! Keep it up!

1005

[quote]Killerb521 wrote:

[quote]maraudermeat wrote:
bench- during this cycle i’m going to see how high i can push my touch and go bench after doing my 5/3/1 sets. last week i worked up to 495x2. tonight i worked up to 505. my bodyweight is below 250 in the mornings. i weighed in at 250 fully clothed at the gym tonight. this is the lightest i’ve been in a long time but my strength seems to be climbing so i’m happy.

warmup
0x10
135x3
185x3
225x3
275x3

working sets
70%- 330x3
80%-385x3
90%-435x3

475x1
505x1

incline dumbell presses
100’s x 8
145’s x 10

elbow’s out
50’s x 10
70’s x 10
80’s x 10[/quote]

That rep looked light! It seems that you have a lot more in the tank than 505! Keep it up!
[/quote]

thanks. yeah… it wasn’t bad at all. next week i’m moving it up to 515. i also bought the new Titan Ram. hopefully i’ll have that for my next bench session. i’ve never used a bench shirt and this thing looks like a good tool to train supramaximally without having to put on an entire bench shirt. i’ll be interested to see how much i can put up with it.

1006

overhead press’n- my bodyweight is down to an all time powerlifting low of 244. still feeling strong so i’m just going to go with it.

i’m making good progress with 5/3/1 on my pressing movements but for deads and squat it’s not working at all. i can’t seem to pull or squat for reps and get stronger. i’ll have one good day and then the next time i pull or squat and i’m weak as piss. so i’m going back to working up to heavy singles using supramaximal weight through partials, chains and bands. i got really strong, fast on my conventional pull using chains before my last meet.

anyway… here’s what i did tonight.

standing military press

warmup
0x4
95x3
135x3
185x2

working sets
75%- 225x5
85%- 255x3
95%- 285x6 +5 reps- this set felt awesome. definitely the strongest i’ve been and ironically at the lightest bodyweight.

seated overhead dumbell press
120’s x 6,8

face pulls

some x some

dumbell cleans
some x some

seated calf raises
some x some

feel’n skinny and strong.

1007

Meat you are awesome. That is all. Also I shot you a PM if you get a chance to take a look, didn’t want to clutter up the awesomeness of this thread.

1008

[quote]LiquidMercury wrote:
Meat you are awesome. That is all. Also I shot you a PM if you get a chance to take a look, didn’t want to clutter up the awesomeness of this thread.[/quote]

thanks LM. hopefully i helped you out some.

1009

skwatt’n- decided to do a reverse band cycle of squats. i tested the bands and at the bottom they take 155lbs off and none at the top. i decided to work up to a heavy single that i can then build upon over the next two weeks. bodyweight is sitting at 244 right now.

reverse band squats to a low box

225x3
315x3
405x3
495x1
585x1
675x1
725x1

leg press

some x some

seated calf raise

some x some

felt good doing some back squats again. the weight felt suprisingly good on my back.

1010

Which bands are you using for this? Also when doing rev band squats where would you say it is they stop taking off weight? I’ve tried setting up where it’s the last 8 inches or so with no help and was curious if that’s the norm. Also was that video supposed to be squats? It’s the standing MP video again which just looks oh so smooth.

1011

[quote]LiquidMercury wrote:
Which bands are you using for this? Also when doing rev band squats where would you say it is they stop taking off weight? I’ve tried setting up where it’s the last 8 inches or so with no help and was curious if that’s the norm. Also was that video supposed to be squats? It’s the standing MP video again which just looks oh so smooth.[/quote]

they are the EFS heavy bands. you can really feel them cut out about half way up. i dont’ think there really is a norm. you just set them up to take off as much as you want.

yeah… that was supposed to be the video of my 725 squat. i’ll paste it in here.

1012
1013

Meat, how the hell do you handle such huge weights without any gear and not show any signs of wear and tear? You’ve talked about your nutrition before, mind sharing what you do for GPP, mobility, flexibility? You flit 3 days a week, do you do something in the off days, or just warmup/stretch the days you lift?

1014

[quote]mlekava000 wrote:
Meat, how the hell do you handle such huge weights without any gear and not show any signs of wear and tear? You’ve talked about your nutrition before, mind sharing what you do for GPP, mobility, flexibility? You flit 3 days a week, do you do something in the off days, or just warmup/stretch the days you lift?[/quote]

i don’t really do any of that stuff. i don’t do GPP on a regular basis and i don’t stretch.

i’m an elementary P.E. teacher, so i get a lot of exercise on a daily basis just teaching.

as for injury prevention, i keep my overall volume really low. my accessory work is fairly light. i also only train three days a week, so i get plenty of rest.

less is definitely more. definitely nothing ground breaking.

1015

^Haha I dont stretch either or any crazy mobility type stuff. Good to hear someone at your level doesnt worry about that stuff either

1016

Hey MM I like how you put the safety bars in the power rack just a tad under the lowest point of your squat. I have been doing that after seeing your vids and it really helps with feeling more secure with the bigger weights on your back. I see a lot of people at the gym and vids on this site where people just have the safety bars too low, like a foot ar so between the bar and the pins at their lowest point.

edited

1017

[quote]Maiden3.16 wrote:
Hey MM I like how you put the safety bars in the power rack just a tad under the lowest point of your squat. I have been doing that after seeing your vids and it really helps with feeling more secure with the bigger weights on your back. I see a lot of people at the gym and vids on this site where people just have the safety bars too low, like a foot ar so between the bar and the pins at their lowest point.

edited[/quote]

i’ve learned most of it the hard way. i’ve dumped some big weight. most people miss a squat right out of the hole. like you said, it’s nice knowing that if you miss you can just put them down on the pins.

1018

[quote]maraudermeat wrote:

[quote]mlekava000 wrote:
Meat, how the hell do you handle such huge weights without any gear and not show any signs of wear and tear? You’ve talked about your nutrition before, mind sharing what you do for GPP, mobility, flexibility? You flit 3 days a week, do you do something in the off days, or just warmup/stretch the days you lift?[/quote]

i don’t really do any of that stuff. i don’t do GPP on a regular basis and i don’t stretch.

i’m an elementary P.E. teacher, so i get a lot of exercise on a daily basis just teaching.

as for injury prevention, i keep my overall volume really low. my accessory work is fairly light. i also only train three days a week, so i get plenty of rest.

less is definitely more. definitely nothing ground breaking.
[/quote]

Now I’m imagining you as Arnold in Kindergarten Cop :slight_smile:

1019

bench’n- today i went through my normal 5/3/1 and then hit 515, then tried out the Titan Ram. on my 515 set, i setup too far up the bench and as a result i hit the right upright on my way up. luckily i was able to stay with it and coax it over the upright. the weight flew up. i think i’m good for 525 right now.

The Titan Ram is fun but unlike anything i’m used to. the bar path was much different than i’m used to. by the end though i had gotten more comfortable with it. i’ll stick with it and see how much i can get out of it. I worked up to 545 and that was very comfortable.

warmup
0x10
135x3
185x3
225x3
275x2
315x2

working sets

75%-360x5
85%-405x3
95%-455x1

515x1

Titan Ram
315x1
405x1
495x1
525x1

545x1

then i tried some reps with it, but it started to ride up so i stopped
315x10

that be it…

1020

[quote]maraudermeat wrote:
bench’n- today i went through my normal 5/3/1 and then hit 515, then tried out the Titan Ram. on my 515 set, i setup too far up the bench and as a result i hit the right upright on my way up. luckily i was able to stay with it and coax it over the upright. the weight flew up. i think i’m good for 525 right now.

The Titan Ram is fun but unlike anything i’m used to. the bar path was much different than i’m used to. by the end though i had gotten more comfortable with it. i’ll stick with it and see how much i can get out of it. I worked up to 545 and that was very comfortable.

warmup
0x10
135x3
185x3
225x3
275x2
315x2

working sets

75%-360x5
85%-405x3
95%-455x1

515x1

Titan Ram
315x1
405x1
495x1
525x1

545x1

then i tried some reps with it, but it started to ride up so i stopped
315x10

that be it…[/quote]

Hey Meat:

Great work at 515. Very impressive for hitting the rack. I was wondering what auxiliary lifts you do for each of your days. I am switching to the 5/3/1 this week and I am searching for the proper auxialry lifts. Thanks man!

1021

[quote]Killerb521 wrote:

[quote]maraudermeat wrote:
bench’n- today i went through my normal 5/3/1 and then hit 515, then tried out the Titan Ram. on my 515 set, i setup too far up the bench and as a result i hit the right upright on my way up. luckily i was able to stay with it and coax it over the upright. the weight flew up. i think i’m good for 525 right now.

The Titan Ram is fun but unlike anything i’m used to. the bar path was much different than i’m used to. by the end though i had gotten more comfortable with it. i’ll stick with it and see how much i can get out of it. I worked up to 545 and that was very comfortable.

warmup
0x10
135x3
185x3
225x3
275x2
315x2

working sets

75%-360x5
85%-405x3
95%-455x1

515x1

Titan Ram
315x1
405x1
495x1
525x1

545x1

then i tried some reps with it, but it started to ride up so i stopped
315x10

that be it…[/quote]

Hey Meat:

Great work at 515. Very impressive for hitting the rack. I was wondering what auxiliary lifts you do for each of your days. I am switching to the 5/3/1 this week and I am searching for the proper auxialry lifts. Thanks man!
[/quote]

thanks.

on bench day i do some rep work right after the 5/3/1 usually with incline dumbells. then i do tricep work. i usually do close grip bench to a 6 inch piece of foam, elbow’s out, or neutral grip dumbells presses. i pick one and do three sets of around 10 reps.

on overhead pressing day i do rep work again after the 5/3/1 usually with seated dumbell presses. then i move onto some sort of row movement. then i finish with a circuit of dumbell cleans, face pulls and some sort of lateral raise. these weight are very light for very high reps. i find that this circuit keeps my shoulders healthy.

on squat day i don’t do 5/3/1. i do supramaximal work working up to a few heavy singles. then i do high rep quad work with either walking lunges, non-lockout front squats, or high rep non-lockout leg press. then i’ll finish with GHR’s or reverse GHR’s and abs.

on dead day i do the same thing i do for squats for my heavy work then i move onto GHR’s or Reverse GHR’s and abs.

that’s pretty much it…