unfortunately I’m continuing my BOF ways. I won’t be able to train again this week. Lots going on and the weekend is full. Next week i’ll be back on track.
We had a nice day today, so i decided to ride the Harley to the gym. That’s why I’m wearing jeans and riding boots. No… I’m not trying to bring back the Barbarian Brothers training style. Hopefully there are some here old enough to remember those guys.
anyway… this is what i did with my BOF self.
bench- foam press- first time doing these. I like them… I’ll keep them as the main movement for this four week cycle. this height is basically all shoulders and triceps. you can really feel the shoulders contract hard during the pause. i’m hoping these really help my lockout strength.
135x10
225x6
315x3
405x3
495x3x3- this was a good starting point. next week i’ll move it up to 515
incline bench
225x6
315x6
405x3x2- this will be my working weight on these. next week i’ll take these up to 5x2
[quote]JoabSonOfZeruiah wrote:
What weight are you at now? and how has the weight loss affected your lifts, and hypertrophy as well?[/quote]
haven’t posted in this thread in a long time. didn’t think anyone was reading it.
i’m down to between 245-250 now. the only lift that it has really affected is the deadlift. i’ve always wanted to be a conventional deadlifter and i thought what was keeping me from being one was the extra belly fat i was carrying around. well… i lost the belly fat and still haven’t been able to find a comfortable starting position. i have super short arms and as a result getting to the bar puts me in an awkward starting position. so i’m back to sumo and think i’ve finally found my groove.
Bench and squat are both strong.
as for hypertrophy, i’ve dropped back to one ME movement and increased DE work as well as RE work. I’ve drastically increased the RE work and have an entire day dedicated to hypertrophy work now.
[quote]JoabSonOfZeruiah wrote:
What weight are you at now? and how has the weight loss affected your lifts, and hypertrophy as well?[/quote]
haven’t posted in this thread in a long time. didn’t think anyone was reading it.
i’m down to between 245-250 now. the only lift that it has really affected is the deadlift. i’ve always wanted to be a conventional deadlifter and i thought what was keeping me from being one was the extra belly fat i was carrying around. well… i lost the belly fat and still haven’t been able to find a comfortable starting position. i have super short arms and as a result getting to the bar puts me in an awkward starting position. so i’m back to sumo and think i’ve finally found my groove.
Bench and squat are both strong.
as for hypertrophy, i’ve dropped back to one ME movement and increased DE work as well as RE work. I’ve drastically increased the RE work and have an entire day dedicated to hypertrophy work now.
thanks for the interest.
[/quote]
Shit MM…nice job losing the 40lbs AND keeping the strength.
[quote]JoabSonOfZeruiah wrote:
What weight are you at now? and how has the weight loss affected your lifts, and hypertrophy as well?[/quote]
haven’t posted in this thread in a long time. didn’t think anyone was reading it.
i’m down to between 245-250 now. the only lift that it has really affected is the deadlift. i’ve always wanted to be a conventional deadlifter and i thought what was keeping me from being one was the extra belly fat i was carrying around. well… i lost the belly fat and still haven’t been able to find a comfortable starting position. i have super short arms and as a result getting to the bar puts me in an awkward starting position. so i’m back to sumo and think i’ve finally found my groove.
Bench and squat are both strong.
as for hypertrophy, i’ve dropped back to one ME movement and increased DE work as well as RE work. I’ve drastically increased the RE work and have an entire day dedicated to hypertrophy work now.
thanks for the interest.
[/quote]
Shit MM…nice job losing the 40lbs AND keeping the strength. [/quote]
thank you. i’m hoping to compete in the 242 class at some point.
i’m going to order a weighted vest to expand upon my GPP stuff. that should get me down to my target weight.
Hey maraudermeat, I don’t know if you’ve explained this somewhere, but why do you use the foam instead of the board press? I was going to make a few boards this weekend so I’m kind of curious why you use the foam instead.
[quote]maraudermeat wrote:
finally back in the gym…
unfortunately I’m continuing my BOF ways. I won’t be able to train again this week. Lots going on and the weekend is full. Next week i’ll be back on track.
We had a nice day today, so i decided to ride the Harley to the gym. That’s why I’m wearing jeans and riding boots. No… I’m not trying to bring back the Barbarian Brothers training style. Hopefully there are some here old enough to remember those guys.
anyway… this is what i did with my BOF self.
bench- foam press- first time doing these. I like them… I’ll keep them as the main movement for this four week cycle. this height is basically all shoulders and triceps. you can really feel the shoulders contract hard during the pause. i’m hoping these really help my lockout strength.
135x10
225x6
315x3
405x3
495x3x3- this was a good starting point. next week i’ll move it up to 515
incline bench
225x6
315x6
405x3x2- this will be my working weight on these. next week i’ll take these up to 5x2
schwabs
315x6
405x4
315x12
that’s it until next week’s BOF session[/quote]
If no one remembers David and Peter Paul, they should lock themselves in a room and do research on all things related to 80’s bodybuilding and powerlifting…and look at a few episodes of Charles in Charge just to look at Nicole Eggert…
mmmmmmmm…Nicole Eggert, officially the first white woman I fell in love with
[quote]JoabSonOfZeruiah wrote:
What weight are you at now? and how has the weight loss affected your lifts, and hypertrophy as well?[/quote]
haven’t posted in this thread in a long time. didn’t think anyone was reading it.
i’m down to between 245-250 now. the only lift that it has really affected is the deadlift. i’ve always wanted to be a conventional deadlifter and i thought what was keeping me from being one was the extra belly fat i was carrying around. well… i lost the belly fat and still haven’t been able to find a comfortable starting position. i have super short arms and as a result getting to the bar puts me in an awkward starting position. so i’m back to sumo and think i’ve finally found my groove.
Bench and squat are both strong.
as for hypertrophy, i’ve dropped back to one ME movement and increased DE work as well as RE work. I’ve drastically increased the RE work and have an entire day dedicated to hypertrophy work now.
thanks for the interest.
[/quote]
Shit MM…nice job losing the 40lbs AND keeping the strength. [/quote]
thanks. i weighed in at 248 tonight. hit 635 on a dead from a three inch elevation and then barely missed 675. if i had pulled the 675 instead of the 635 i would have gotten it. also, if i had the momentum from the floor i would have had the speed to get through the sticking point. i’m very happy with my weight loss and strength gains.
[quote]sam_sneed wrote:
Hey maraudermeat, I don’t know if you’ve explained this somewhere, but why do you use the foam instead of the board press? I was going to make a few boards this weekend so I’m kind of curious why you use the foam instead.[/quote]
i’ve used boards quit a bit in the past. i got really strong at board presses but didn’t find that they transferred well to my regular bench. i developed some bad habits using boards. i would bring the bar down to the boards and then dip to get it moving again.
i like the foam because the bar sinks into it and almost makes it a full ROM bench while giving some pop out of the bottom allowing you to use supramaximal weights. the foam presses have really improved my lockout power and mentally makes my normal full ROM sets feel much lighter.
i would use both in your training. just try to keep the movement as close to your regular bench as possible. don’t get caught up in heaving a lot of weight like i did. i’ll attach a video of one of my old heavy sets with boards. you can see the aweful dip i used to get the weight moving.
[quote]B-Man wrote:
I was wondering what happened to this thread!
Have you abandoned the idea of ever getting into posing trunks?
either way iv learned a lot from your videos man and im also interested in why you use foam instead of boards?[/quote]
definitely haven’t abandoned the idea. i’ve been slowly losing fat and getting into much better shape. i still have some personal goals in powerlifting that i want to achieve before i go that route.
[quote]B-Man wrote:
I was wondering what happened to this thread!
Have you abandoned the idea of ever getting into posing trunks?
either way iv learned a lot from your videos man and im also interested in why you use foam instead of boards?[/quote]
definitely haven’t abandoned the idea. i’ve been slowly losing fat and getting into much better shape. i still have some personal goals in powerlifting that i want to achieve before i go that route.
thanks for reading.[/quote]
No problem, keep us updated on what your doing anyway man
[quote]maraudermeat wrote:
finally back in the gym…
unfortunately I’m continuing my BOF ways. I won’t be able to train again this week. Lots going on and the weekend is full. Next week i’ll be back on track.
We had a nice day today, so i decided to ride the Harley to the gym. That’s why I’m wearing jeans and riding boots. No… I’m not trying to bring back the Barbarian Brothers training style. Hopefully there are some here old enough to remember those guys.
anyway… this is what i did with my BOF self.
bench- foam press- first time doing these. I like them… I’ll keep them as the main movement for this four week cycle. this height is basically all shoulders and triceps. you can really feel the shoulders contract hard during the pause. i’m hoping these really help my lockout strength.
135x10
225x6
315x3
405x3
495x3x3- this was a good starting point. next week i’ll move it up to 515
incline bench
225x6
315x6
405x3x2- this will be my working weight on these. next week i’ll take these up to 5x2
schwabs
315x6
405x4
315x12
that’s it until next week’s BOF session[/quote]
If no one remembers David and Peter Paul, they should lock themselves in a room and do research on all things related to 80’s bodybuilding and powerlifting…and look at a few episodes of Charles in Charge just to look at Nicole Eggert…
mmmmmmmm…Nicole Eggert, officially the first white woman I fell in love with
[/quote]
Ok, I’ll admit that I forgot who Nicole was so I had to Google. And, SHAZAM!
Alright, back to the big weights and stuff
i’ve used boards quit a bit in the past. i got really strong at board presses but didn’t find that they transferred well to my regular bench. i developed some bad habits using boards. i would bring the bar down to the boards and then dip to get it moving again.
i like the foam because the bar sinks into it and almost makes it a full ROM bench while giving some pop out of the bottom allowing you to use supramaximal weights. the foam presses have really improved my lockout power and mentally makes my normal full ROM sets feel much lighter.
i would use both in your training. just try to keep the movement as close to your regular bench as possible. don’t get caught up in heaving a lot of weight like i did. i’ll attach a video of one of my old heavy sets with boards. you can see the aweful dip i used to get the weight moving.
[/quote]
Thanks alot. That video was helpful in illustrating exactly what you meant. I was going to use boards because pin presses just really fuck up my shoulders and I always lose my tightness when the weight is on the pins. Just feels very unnatural. Where did you get the foam from and what size thickness is it?
i’ve used boards quit a bit in the past. i got really strong at board presses but didn’t find that they transferred well to my regular bench. i developed some bad habits using boards. i would bring the bar down to the boards and then dip to get it moving again.
i like the foam because the bar sinks into it and almost makes it a full ROM bench while giving some pop out of the bottom allowing you to use supramaximal weights. the foam presses have really improved my lockout power and mentally makes my normal full ROM sets feel much lighter.
i would use both in your training. just try to keep the movement as close to your regular bench as possible. don’t get caught up in heaving a lot of weight like i did. i’ll attach a video of one of my old heavy sets with boards. you can see the aweful dip i used to get the weight moving.
[/quote]
Thanks alot. That video was helpful in illustrating exactly what you meant. I was going to use boards because pin presses just really fuck up my shoulders and I always lose my tightness when the weight is on the pins. Just feels very unnatural. Where did you get the foam from and what size thickness is it?[/quote]
I find pin presses stress my shoulders as well. The only way I can do them is to do a reset after each rep to regain tightness. And at the start of each rep I need to “load up” on the weight to build tension and then press. Similar to doing a deadlift and taking the slack out of the bar first.
The foam option works exactly as MM described. Great.
I find pin presses stress my shoulders as well. The only way I can do them is to do a reset after each rep to regain tightness. And at the start of each rep I need to “load up” on the weight to build tension and then press. Similar to doing a deadlift and taking the slack out of the bar first.
The foam option works exactly as MM described. Great.[/quote]
that is exactly right about the pin presses and as well with the board presses. you can’t just start pressing against the weight. you have preload the bar by putting pressure against the bar, get the whole body tight and then really press against it. another variable with pin presses is finding the right placement of the bar on the pins. depending on where you place the pins, the bar has to be placed differently. i explain it to people by having them imagine their bar path during a full ROM bench and then where ever they place the pins during that bar path, that’s where the bar needs to start from. for example, i’m doing a lot of lockouts off pins lately. the ROM is about the last 4-6 inches. i press in an arch back to my shoulders. therefore, i set the bar on the pins right in front of my shoulders. if i were doing pin pressing in the middle of my ROM, the bar would be placed about mid chest to start the movement.
lastly, i also place an aerobic’s mat on each pin to keep the bar from sliding when i start the press. here’s a vid of how i setup and perform my pin presses. you can see me preload the bar and the bar creates a groove in the mat so each rep stays consistant with my bar path.
I find pin presses stress my shoulders as well. The only way I can do them is to do a reset after each rep to regain tightness. And at the start of each rep I need to “load up” on the weight to build tension and then press. Similar to doing a deadlift and taking the slack out of the bar first.
The foam option works exactly as MM described. Great.[/quote]
that is exactly right about the pin presses and as well with the board presses. you can’t just start pressing against the weight. you have preload the bar by putting pressure against the bar, get the whole body tight and then really press against it. another variable with pin presses is finding the right placement of the bar on the pins. depending on where you place the pins, the bar has to be placed differently. i explain it to people by having them imagine their bar path during a full ROM bench and then where ever they place the pins during that bar path, that’s where the bar needs to start from. for example, i’m doing a lot of lockouts off pins lately. the ROM is about the last 4-6 inches. i press in an arch back to my shoulders. therefore, i set the bar on the pins right in front of my shoulders. if i were doing pin pressing in the middle of my ROM, the bar would be placed about mid chest to start the movement.
lastly, i also place an aerobic’s mat on each pin to keep the bar from sliding when i start the press. here’s a vid of how i setup and perform my pin presses. you can see me preload the bar and the bar creates a groove in the mat so each rep stays consistant with my bar path.
[/quote]
aerobics mat…that’s a great tip! The bar can slide on me a bit when I’m resetting and it screws up the process of having a consistent path.
