[quote]novaeer wrote:
scubasteve2105 wrote:
ME Squat: 8/15/08
Squats:
add metal viking briefs
235x3
325x2
add belt
415x2
505x2
add knee wraps
555x1 easy, flat or breaking
605x2 - first rep 1-1.5"above, 2nd at least flat PR! Came up strong, probably had a third in me
Arch Back Good Mornings:
holy cow these hurt that trigger point in my back, and weak as hell in them, need to work these up big time.
145x5
235x3
195x8x2sets
GHR:
bwx8
bw+minix8x2sets
Lat Pulldown absx3sets
God Bless.
Steve,
Nice work. What size Viking briefs do you wear?
Coincidental that I’m going to be working up to a max triple tomorrow; unfortunately for me I have to walk out the weight so that takes away a bit. I need to rig up a poor man’s monolift in my rack or something one of these days.[/quote]
Conditioning is getting much better. Feels good after a good squat session, lower back in cranked from those good mornings, but you don’t get any stronger doing what you’re good at, so those are staying in for awhile.
[quote]austin_bicep wrote:
You’re a strong dude. Keep up the good work.
Quick question, how much of a carryover is the shirt giving you on your bench?[/quote]
Thanks for the compliment austin! To answer your question I need to retest my 1RM for the raw bench. I’ve done 365 b4 in the gym, last time tested I just missed 375, but I really think I’ve got it now. But sticking with 345 or 365 my best shirted bench is 525, so in my super phenom I’m getting right now btwn 160-180lbs. That’ll all change though as the shirt’s starting to fit tighter and my raw numbers are going up. Thanks for checking out the log!
almost skipped today’s workout, have to help the g/f move and the lower back is cranked from those goodmornings. After we got breakfast she got a call (volunteer firefighter), so I ran off to the gym…
Speed Bench:
arching was hard today…
dbl monster mini’s, alt close and comp grip
155x3x8sets
Flat Neutral Grip DB Presses:
120’sx10x2sets
120’sx9
Sometimes I think we just lift to help people move their stuff, LOL.
On another front, do you feel the speed benching helps you? I use it much less than I used to and my bar speed on heavier stuff hasn’t suffered. I know, different strokes for different folks, but was just curious.
[quote]novaeer wrote:
Sometimes I think we just lift to help people move their stuff, LOL.
On another front, do you feel the speed benching helps you? I use it much less than I used to and my bar speed on heavier stuff hasn’t suffered. I know, different strokes for different folks, but was just curious.[/quote]
Definitely know what you mean, used to be a bartender and guess who got asked to change ALL of the kegs.
I think my bench has improved a lot since I started speed benching, not just in terms of bar speed but technique and over all force production.
I find myself being able to “blast” up a heavy weight now, but I’ve been doing speed work exclusively for the past 5 months. Was thinking about cycling in some heavy raw work on my DE day instead of speed bench every fourth week then 5th week deload…
[quote]scubasteve2105 wrote:
Definitely know what you mean, used to be a bartender and guess who got asked to change ALL of the kegs.
I think my bench has improved a lot since I started speed benching, not just in terms of bar speed but technique and over all force production. I find myself being able to “blast” up a heavy weight now, but I’ve been doing speed work exclusively for the past 5 months.
Was thinking about cycling in some heavy raw work on my DE day instead of speed bench every fourth week then 5th week deload…[/quote]
I used to do a 3x3 or 2x5 with an 80% load off a 3 (or 2) board during wk 1 and 2 (or 1) board week 2. During week 3 back to speed bench. I made my best gains with that set-up. I’m not weak at the bottom of the press (more like about 3.5 board); someone who is a turd off the chest will probably not do well with it. I guess I should go back to what works, huh?
[quote]novaeer wrote:
scubasteve2105 wrote:
Definitely know what you mean, used to be a bartender and guess who got asked to change ALL of the kegs.
I think my bench has improved a lot since I started speed benching, not just in terms of bar speed but technique and over all force production. I find myself being able to “blast” up a heavy weight now, but I’ve been doing speed work exclusively for the past 5 months.
Was thinking about cycling in some heavy raw work on my DE day instead of speed bench every fourth week then 5th week deload…
I used to do a 3x3 or 2x5 with an 80% load off a 3 (or 2) board during wk 1 and 2 (or 1) board week 2. During week 3 back to speed bench. I made my best gains with that set-up. I’m not weak at the bottom of the press (more like about 3.5 board); someone who is a turd off the chest will probably not do well with it. I guess I should go back to what works, huh? [/quote]
If it ain’t broke nova, don’t fix it!!! I find that paused reps are best for off the chest, I like boards for sticking points, especially raw boards for my shirt transition points. Boards and chains work real well too.
Sumo Deads:
raw off of 2inch mats
135x3
225x3
add belt
315x3
365x1
405x1
455x1 - PR, tough, but smooth the whole way up, very happy with this, dead’s finally coming along
Speed Pulls, raw w/ belt, 30sec rest btwn sets:
405x1
365x1x4sets, sliding on floor, who armor alls rubber flooring in a gym anyway??? Stupid…
Lying Leg Curls:
100x10
120x10
140x10
CSR:
all sets paused at bottom
4plates+25x5
4plates+25x6
4plates+25x6
3platesx10
Neutral Grip Lat Pulldowns:
255x9
255x8
255x9
DB Shrugs:
all reps held at top for 1sec
140’sx14x2sets
[quote]scubasteve2105 wrote:
8/18/08: Deads and Upper Back
Sumo Deads:
raw off of 2inch mats
135x3
225x3
add belt
315x3
365x1
405x1
455x1 - PR, tough, but smooth the whole way up, very happy with this, dead’s finally coming along
Speed Pulls, raw w/ belt, 30sec rest btwn sets:
405x1
365x1x4sets, sliding on floor, who armor alls rubber flooring in a gym anyway??? Stupid…
[/quote]
The gym floor has to be pretty and shiny. Plus, the slipping creates more functional strength ;-). Yeah, that pretty much qualifies as one of the dumbest things I’ve heard of a gym owner doing. Hey, at least you can still DL there.
Do you ever mix conventional pulls in to the rotation, either from the floor or box pulls? Have you always been a sumo puller or is that more of a recent occurrence.
The gym floor has to be pretty and shiny. Plus, the slipping creates more functional strength ;-). Yeah, that pretty much qualifies as one of the dumbest things I’ve heard of a gym owner doing. Hey, at least you can still DL there.
Do you ever mix conventional pulls in to the rotation, either from the floor or box pulls? Have you always been a sumo puller or is that more of a recent occurrence.[/quote]
Oh yah, my adductors are super strong from trying to keep my crotch from ripping apart, makes my lateral movements ridiculous, my shuttle time’s gone down .5sec since I started pulling sumo here. And I have been yelled at for deadlifting by staff and members, ignorant jerks, considering I’m the most knowledgeable trainer in the place…
NEways…I didn’t mix conventional pulls in my last cycle, except for RDL’s conv stance as an assistance movement. This cycle I might add in some sldl conv off the floor or blocks. I switched over to sumo in December, after doing conv exclusively.
I would try sumo for 3 weeks and abandon it, but now I feel much better pulling sumo (stubby legs, long arms, short torso, big bertha hips, giant butt). I’ve talked to a few sumo pullers and I know some people like alternating sumo and conv week to week and have thought about trying that too, I just don’t feel proficient enough to not pull sumo right now.
Oh yah, my adductors are super strong from trying to keep my crotch from ripping apart, makes my lateral movements ridiculous, my shuttle time’s gone down .5sec since I started pulling sumo here. And I have been yelled at for deadlifting by staff and members, ignorant jerks, considering I’m the most knowledgeable trainer in the place…
NEways…I didn’t mix conventional pulls in my last cycle, except for RDL’s conv stance as an assistance movement. This cycle I might add in some sldl conv off the floor or blocks. I switched over to sumo in December, after doing conv exclusively.
I would try sumo for 3 weeks and abandon it, but now I feel much better pulling sumo (stubby legs, long arms, short torso, big bertha hips, giant butt). I’ve talked to a few sumo pullers and I know some people like alternating sumo and conv week to week and have thought about trying that too, I just don’t feel proficient enough to not pull sumo right now.[/quote]
Damn commercial gym donkeys. Seems like hard work is always discouraged at those places. Have they told you to put the weight down softly - that’s my personal favorite. How does your conventional match up against what you can do now with sumo? I’m doing suited 2" sumo box pulls on Wednesday so I will be interested to see what I can handle.
Oh yah, my adductors are super strong from trying to keep my crotch from ripping apart, makes my lateral movements ridiculous, my shuttle time’s gone down .5sec since I started pulling sumo here. And I have been yelled at for deadlifting by staff and members, ignorant jerks, considering I’m the most knowledgeable trainer in the place…
NEways…I didn’t mix conventional pulls in my last cycle, except for RDL’s conv stance as an assistance movement. This cycle I might add in some sldl conv off the floor or blocks. I switched over to sumo in December, after doing conv exclusively.
I would try sumo for 3 weeks and abandon it, but now I feel much better pulling sumo (stubby legs, long arms, short torso, big bertha hips, giant butt). I’ve talked to a few sumo pullers and I know some people like alternating sumo and conv week to week and have thought about trying that too, I just don’t feel proficient enough to not pull sumo right now.
Damn commercial gym donkeys. Seems like hard work is always discouraged at those places. Have they told you to put the weight down softly - that’s my personal favorite. How does your conventional match up against what you can do now with sumo? I’m doing suited 2" sumo box pulls on Wednesday so I will be interested to see what I can handle.[/quote]
Haven’t tested my conv max in a long time, but my best was 475 or 485 raw. Never got crap out of gear in the conv…
As far as commercial gym donkeys…it’s even better when I have to argue with other trainers on things like deadlifting. Why don’t you control the negative?? That’ll build more strength and hypertrophy, controlled eccentric, explosive concentric. THERE’S NO ECCENTRIC PART OF THE LIFT IN COMPETITION IDIOTS!!! And you try putting 500+lbs down slowly. They don’t even do full squats let alone deadlifting…jerks…rant over…
Overhead Squats:
Chris Taylor Recommended I do these to help my upper back issue, think they’re going to help a lot.
barx8x2sets - will work up over time
[quote]scubasteve2105 wrote:
Haven’t tested my conv max in a long time, but my best was 475 or 485 raw. Never got crap out of gear in the conv…
As far as commercial gym donkeys…it’s even better when I have to argue with other trainers on things like deadlifting. Why don’t you control the negative?? That’ll build more strength and hypertrophy, controlled eccentric, explosive concentric. THERE’S NO ECCENTRIC PART OF THE LIFT IN COMPETITION IDIOTS!!! And you try putting 500+lbs down slowly. They don’t even do full squats let alone deadlifting…jerks…rant over…[/quote]
George is getting upset!! Serenity now!! Serenity now!!
Bench:
135x5
185x3
225x1
275x1
add super phenom
add 155lbs of chain to all remaining sets
315x1
365x1
405x1 - 560 at lockout, bench getting strong, most I’ve ever locked out
435xmiss - well now I know what 590 feels like, heavy, haha, flattened out a little and came down too fast. Stalled halfway up oh well…next time…
Overhead Rope Ext on Lat Pulldown:
45x12x2sets
45x10
45x11
DB Front Raises:
30’sx8x3sets
Band Pull Aparts:
monster minix8x3sets, hands 6in apart
Bench:
135x5
185x3
225x1
275x1
add super phenom
add 155lbs of chain to all remaining sets
315x1
365x1
405x1 - 560 at lockout, bench getting strong, most I’ve ever locked out
435xmiss - well now I know what 590 feels like, heavy, haha, flattened out a little and came down too fast. Stalled halfway up oh well…next time…
[/quote]
You copying off me? I benched in my shirt with chains tonight, too, but I bet yours weren’t the purdy blue ones like I have.
Just kidding. Nice pressing. Do you use chains much in the shirt? I used bands last week and wow was it ever a different feeling.
You copying off me? I benched in my shirt with chains tonight, too, but I bet yours weren’t the purdy blue ones like I have.
Just kidding. Nice pressing. Do you use chains much in the shirt? I used bands last week and wow was it ever a different feeling.[/quote]
Only cause you copied my sumo RDL’s!!! Just kidding, I’ve been planning on throwing them in, always could use more lockout strength. First time using them in a shirt actually, used them raw all the time. Definitely made things different with stabilizing the bar, but I like it, will keep it in the rotation.
