overhead press’n- we had two new guys come and check out the gym this evening. looks like they will be joining the team, so that’s great news.
standing military press
warmup
0x10
95x4
135x4
185x4
70%- 225x3
80%- 260x3
90%- 290x3
pendlay row
135x4
185x3
235x3
285x3
355x3- 10lb PR
circuit
dumbell cleans- decline situps- face pulls- ab roll outs
some x some x 3
hotter than hell in the gym today but i like it.
pull’n- it was another really hot day in the dungeon but i like it hot when i’m training. we now have three new guys training with us. Now we just need to figure out how a schedule that works for everyone.
tonight was the last pull for this cycle of chains. i was very happy with this cycle.
warmup- straight weight
135x6
225x6
315x4
405x2
495x1
added chains
535 + 80lbs of chain x 1
535 + 182lbs of chain x 1 + 17lb PR
deficit pulls- double overhand
225x1
315 +80lbs of chain x 1
385 +80lbs of chain x 1
455 +80lbs of chain x 1
walking lunges with dumbells
the length of the buisness park outside
So, I got a bunch of bands from EliteFTS and, man, I havent had so much fun in awhile!!! I’m too happy doing reverse-everything (squat-bench-dead) right now to even consider implementing them as speed work, cause frankly, I think I benefit more hauling and getting used to heavier weights than being worried about “speed”. Am I wrong here meet?
For example, I think Im getting better benefit reverse benching 315 for repps cause this way I move it in FULL RANGE OF MOTION (unlike board presses), than worrying about accelerating 145 lbs with bands attached.
I dunno, but I believe a raw beginner (290+/- bench, ~430-450 dead, ~375-385 squat) would benefit more getting used to heavier weights through full range with the reverse bands than being worried about speed. At that level, acceleration is rarely the issue if u miss a lift
Am I full of shit here Meet or am I on to something? Still, its damn fun + it looks cool goddamnit!
Meat, an inspiration as always one of the only reasons I still check this site.
[quote]mlekava000 wrote:
So, I got a bunch of bands from EliteFTS and, man, I havent had so much fun in awhile!!! I’m too happy doing reverse-everything (squat-bench-dead) right now to even consider implementing them as speed work, cause frankly, I think I benefit more hauling and getting used to heavier weights than being worried about “speed”. Am I wrong here meet?
For example, I think Im getting better benefit reverse benching 315 for repps cause this way I move it in FULL RANGE OF MOTION (unlike board presses), than worrying about accelerating 145 lbs with bands attached.
I dunno, but I believe a raw beginner (290+/- bench, ~430-450 dead, ~375-385 squat) would benefit more getting used to heavier weights through full range with the reverse bands than being worried about speed. At that level, acceleration is rarely the issue if u miss a lift
Am I full of shit here Meet or am I on to something? Still, its damn fun + it looks cool goddamnit![/quote]
i wouldn’t call you full of shit but definitely don’t dismiss any training techniques. i agree that beginners should be more concerned with just getting stronger before adding in specialized training techniques. having said that, you aren’t a beginner. if you have moved past the newbie gaines, which i’m sure you have, it’s time to start looking into things that will help you to move more weight. increasing bar speed is one of the easiest ways to achieve this. if you can learn to move a weight faster you can get that weight through your normal sticking points.
now that you have bands i would rotate in all of the different uses bands have to offer and see if they work for you. it seems that you’ve found that using them for reverse band work is working but you will need to back off of that at some point. i typically follow a routine for four weeks and then switch it up. i start the first week feeling out the new variation, working up to a weight that i can triple. then each week i’ll add 5 to 10 lbs. on the fourth week i’ll go all out and try a true max attempt. i record that max attempt for the next time i rotate that variation back in.
as for speed work, i throw that in all the time. right now i’m training deads twice a week with a speed day and a heavy day and it’s working really well.
i agree with you though on the use of bands and chains while still training through a full ROM. i find that using bands and chains allow me to train supramaximally while not exhausting me the way full ROM straight weight does with weights near a max.
[quote]otar wrote:
Meat, an inspiration as always one of the only reasons I still check this site.[/quote]
thank you for stopping in. i really appreciate your time.
[quote]mlekava000 wrote:
So, I got a bunch of bands from EliteFTS and, man, I havent had so much fun in awhile!!! I’m too happy doing reverse-everything (squat-bench-dead) right now to even consider implementing them as speed work, cause frankly, I think I benefit more hauling and getting used to heavier weights than being worried about “speed”. Am I wrong here meet?
For example, I think Im getting better benefit reverse benching 315 for repps cause this way I move it in FULL RANGE OF MOTION (unlike board presses), than worrying about accelerating 145 lbs with bands attached.
I dunno, but I believe a raw beginner (290+/- bench, ~430-450 dead, ~375-385 squat) would benefit more getting used to heavier weights through full range with the reverse bands than being worried about speed. At that level, acceleration is rarely the issue if u miss a lift
Am I full of shit here Meet or am I on to something? Still, its damn fun + it looks cool goddamnit![/quote]
I just wanted to throw my two cents in and say that I agree. I did reverse bands today for the first time and I loved being able to hold the heavier weight in my hand while being able to do a full rep. Mentally, I think reverse bands get you used to heavier weights so when you do a normal bench, there won’t be that freak out moment when you unreack it! haha
International Bench Night- benched tonight with the new crew. We had five guys benching tonight. Still moved pretty quickly though.
bench against chains- all weights have 80lbs of chain as well.
0x10
135x6
185x4
225x4
275x2
315x1
365x1
405x fail…got out of groove on the way down. shouldn’t have jumped straight to 405. this week was supposed to be 390. i’ll be smarter next week.
rack lockouts
405x5
495x5
585x3
circuit- titan close grip bench-feet up with pause, elbows out and dips
2 cycles of this circuit.
i need to learn to check the ego at the door.
deads against a bunch of band tension
135x4
225x4
275x4
315x4
365x1
405x1
455x1x4- these felt weird and after watching the video i realized that my hips were rising too fast. i didn’t have the bar centered over the bands. the bar was actually in front of the bands. as a result the bands were pulling me forward. of course i didn’t realize this until after doing all of my working sets.
tire flips
a bunch
GHR’s against bands
some
having two deadlift days each week has really increased my work capacity on deads.
Hey meat! Your lifts are looking strong as usual. Just wanted to let you know I followed in your footsteps and started my own training log today. Figured I’m on here so much I might as well. The name of it is Killerb521’s 5/3/1 traning log- 8 weeks out from first meet. Stop by and check it out!
Btw, for your chains and band work, do you just cycle it in each cycle?
Thank man!
overhead press’n
push press
0x10
95x6
135x6
185x6
225x6
275x4
315x4
pin presses from top of the head
225x6
275x6
315x4
circuit
-one arm dumbell standing overhead press
-incline situps
-rope rows
-ab roll outs
-band one arm lateral raises
-face pulls
all done for 20 reps x 4 sets
[quote]Killerb521 wrote:
Hey meat! Your lifts are looking strong as usual. Just wanted to let you know I followed in your footsteps and started my own training log today. Figured I’m on here so much I might as well. The name of it is Killerb521’s 5/3/1 traning log- 8 weeks out from first meet. Stop by and check it out!
Btw, for your chains and band work, do you just cycle it in each cycle?
Thank man![/quote]
i typically throw them in for four week cycles and then switch off.
i’ll definitely check it out hoss.
pull’n - started the next deadlift cycle. i’m going to pull sumo this cycle for a change. i was interested to see how sumo would feel tonight. i was pretty happy with my strength. form is a bit off but hopefully it will get better over the next couple weeks. i’m going to pull sumo for speed work as well during this cycle.
reverse band deads- sumo
315x4
405x4
495x4
545x4
585x4
635x4
675x2
725x1
765x1
800x miss- should have stopped at 765 but it felt really comfortable. next week i’ll go to 775 or 785 for a few singles. my hips came up too fast on this one.
GHR’s and incline situps
some x 3
That was close! You will get it soon enough.
Damn man though you had the 800 for sure. Fucking close. When you planning to do your next meet, anytime soon?
[quote]Killerb521 wrote:
That was close! You will get it soon enough. [/quote]
if everything goes as planned, i’ll hit it on the third week of this cycle. thanks for stop’n in.
[quote]hungry4more wrote:
Damn man though you had the 800 for sure. Fucking close. When you planning to do your next meet, anytime soon?[/quote]
haven’t pulled sumo in a long time and my form needs work. my hips came up too fast.
our next meet is look’n like october. i’ll be a 242er definitely by then.
What are your best lifts? Strong stuff as always from you.
I just finished watching your old video and your new one. Your physique definitely has made a change and you’re really strong. Good shit
[quote]xjusticex2013x wrote:
What are your best lifts? Strong stuff as always from you.[/quote]
best competition lifts or gym lifts?? what lifts are we talking about?
thanks hoss.