Squat Lower:
Squat: Playing around with foot positioning and bar position to keep my knees tracking over my feet.
235x3
255x3
275x3
295x3
275x3
Deficit DL’s: Once again, felt awesome
275x2x5
295x2x5
Paused Front Squats: These went better then expected
135x8
155x6
175x5
165x6
Elevated Lunges: Good stretch, killed glutes and teardrop
25’sx3x10
That’s all. Took 2 days off this weekend, just to recover from finals, hall close down, and drive back home. Definitely was a good call
Found an old bike innertube, making some DIY voodoo floss with it tomorrow don’t get this golfer’s elbow away.
[quote]Spidey22 wrote:
[quote]HeavyTriple wrote:
[quote]Spidey22 wrote:
[quote]HeavyTriple wrote:
Feels weird not having tests anymore. You coming to Lexington anytime soon?[/quote]
I hope so man. Been so busy it’s hard for me to get up there. I’ll let you know on FB, because I was planning on coming up there early January if you’ll be there.[/quote]
It’s a date 
(no homo)(jk)(srs)(not srs)(semi srs)(jk?)[/quote]
lol. If you’re in Louisville during Christmas time, I lift at the LAC right across the bridge, so I could drive in and get a workout in too. OMG so excited! haha[/quote]
Haha, I usually lift at LAC on Taylorsville. I’ll let you know when I’ll be there after I get back from my boss cruise to the bahamas.
[quote]Spidey22 wrote:
Squat Lower:
Squat: Playing around with foot positioning and bar position to keep my knees tracking over my feet.
235x3
255x3
275x3
295x3
275x3
[/quote]
I didn’t buy into the supple leopard shit at all until I actually tried it, but now I’m a legit zealot convert. For me pointing the toes almost completely forward and mobilizing my hips before any leg workout has really helped.
[quote]HeavyTriple wrote:
[quote]Spidey22 wrote:
Squat Lower:
Squat: Playing around with foot positioning and bar position to keep my knees tracking over my feet.
235x3
255x3
275x3
295x3
275x3
[/quote]
I didn’t buy into the supple leopard shit at all until I actually tried it, but now I’m a legit zealot convert. For me pointing the toes almost completely forward and mobilizing my hips before any leg workout has really helped.
[/quote]
Yeah i like my feet a bit straighter, but finding the stance width and bar position to make that feel solid is kind of iffy. Sometimes it feels perfect, other times it’s awkward. I think until I’m like 210+ though, Squats will always feel awkward being as lanky as I am. lol
Bench Upper:
Flat BB: Really controlled the weight down, paused at my chest, but not like 2 seconds or anything, just a quick one.
170x3
175x3
180x3
185x3
190x3
Pendlay Rows:
185x8
205x3x6
Floor Press: These went up a good deal. I think because my bar isn’t bent so my wrists aren’t fighting to keep it from rolling
135x8
155x8
175x4
145x8
165x6
185x4
Single Arm BB Row: Good lat contraction. Elevated front leg
65x3x8
Face Pulls:
3x10-12
Decline Extensions:
3x10
Good workout, felt kind of tired but once I got going felt a ton better.
[quote]Spidey22 wrote:
Bench Upper:
Flat BB: Really controlled the weight down, paused at my chest, but not like 2 seconds or anything, just a quick one.
170x3
175x3
180x3
185x3
190x3
… [/quote]
Hey Spidey - we may both be tall and lanky but your bench is much stronger than mine… By best is 165x5 for 3 sets. I notice that you have been floor pressing for some time. I have never done these. Have you noticed improvements from that movement?
Cheers,
Needa
[quote]Spidey22 wrote:
Found an old bike innertube, making some DIY voodoo floss with it tomorrow don’t get this golfer’s elbow away. [/quote]
wat
[quote]Captain Needa wrote:
[quote]Spidey22 wrote:
Bench Upper:
Flat BB: Really controlled the weight down, paused at my chest, but not like 2 seconds or anything, just a quick one.
170x3
175x3
180x3
185x3
190x3
… [/quote]
Hey Spidey - we may both be tall and lanky but your bench is much stronger than mine… By best is 165x5 for 3 sets. I notice that you have been floor pressing for some time. I have never done these. Have you noticed improvements from that movement?
Cheers,
Needa
[/quote]
LOL I wouldn’t say MUCH stronger, but yeah Benching doesn’t come easily to those built like us. I personally find Floor Press a GREAT supplemental lift, and easily my favorite upper body lift. A few reasons why I like it and think it’s great for lanky people trying to increase their Bench:
Pausing at the bottom of each rep forces you to stay tight. You can’t really ‘bounce’ a Floor Press without hurting your elbows, so teaches you to stay tight and be explosive with each rep
For me, Floor Press is right in the area where I’m weakest at in the Bench press, about 1/3 up off my chest. Teaches me to be strong in the ‘slowest’ part of the movement.
Floor Press has decreased ROM, and if you’re lanky, going down to touch your chest while been narrowed torso with long arms, means not only is ROM long, but unless you have a crazy arch, your shoulders are getting stressed just because of how low you have to bring your arms. I can get good, solid reps with the Bench press, then really ‘push’ for heavier weights in the Floor press with less fear of snapping my shit up.
For whatever reason (and some studies support this), Floor Press pumps my chest, most surprisingly the upper portion, like few other lifts. Chest has always lagged for me, so I figure if the lift allows me to use relative heavy weights (more so then a Fly movement) while stressing it is ideal. Bigger chest = less ROM for bench. Stronger chest = better Bench. So feel it helps in that department too.
So hopefully that’s enough reason to at least convince you to give it a try. lol
[quote]jasmincar wrote:
[quote]Spidey22 wrote:
Found an old bike innertube, making some DIY voodoo floss with it tomorrow don’t get this golfer’s elbow away. [/quote]
wat[/quote]
For what it’s worth, I get an awesome pump doing floor presses too, especially DB…literally just pushing the DB’s together at the top. What Biotest supps did you order? I just got my first order in
[quote]chobbs wrote:
For what it’s worth, I get an awesome pump doing floor presses too, especially DB…literally just pushing the DB’s together at the top. What Biotest supps did you order? I just got my first order in[/quote]
Only thing I’ve ever ordered from Biotest is their creatine. Can’t really beat the price or quality IMO
[quote]Spidey22 wrote:
… but yeah Benching doesn’t come easily to those built like us.
… Floor Press has decreased ROM, and if you’re lanky, going down to touch your chest while been narrowed torso with long arms, means not only is ROM long, but unless you have a crazy arch, your shoulders are getting stressed just because of how low you have to bring your arms. I can get good, solid reps with the Bench press, then really ‘push’ for heavier weights in the Floor press with less fear of snapping my shit up.[/quote]
Yep yep.
I’ve been benching from pins exclusively for awhile now, and now they’re high enough I might as well be doing a floor press. Shoulders feel so much better though.
[quote]budreiser wrote:
I love Tate presses. Only extension that doesn’t destroy my elbows.[/quote]
Same here. I haven’t done them in a while. Usually do them on an upright bench.
[quote]LoRez wrote:
Shoulders feel so much better though.[/quote]
That’s good to see. Would you say their stronger as well?
[quote]Spidey22 wrote:
OHP: I really do like this lift, hope I can get the hang of it quick, because it’s the movement I have the ‘least’ experience in.
90x5
100x4
110x3
100x5
110x4
120x2+1
[/quote]
285x3 strict come January. You can do it, Spodes.
[quote]spar4tee wrote:
[quote]LoRez wrote:
Shoulders feel so much better though.[/quote]
That’s good to see. Would you say they’re stronger as well?[/quote]
It’s just different. Since bringing the pins up, which admittedly has only been one session, it seems the focus shifted a lot from my chest to my front delts.
But not bringing my elbows below the plane of my body seems to have helped with all the random twinges of pain I feel throughout normal day-to-day life. One of these days I’ll be 100% again.
[quote]LoRez wrote:
[quote]spar4tee wrote:
[quote]LoRez wrote:
Shoulders feel so much better though.[/quote]
That’s good to see. Would you say they’re stronger as well?[/quote]
It’s just different. Since bringing the pins up, which admittedly has only been one session, it seems the focus shifted a lot from my chest to my front delts.
But not bringing my elbows below the plane of my body seems to have helped with all the random twinges of pain I feel throughout normal day-to-day life. One of these days I’ll be 100% again.[/quote]
Yeah you definitely want to avoid that. Sounds good though.
[quote]spar4tee wrote:
[quote]Spidey22 wrote:
OHP: I really do like this lift, hope I can get the hang of it quick, because it’s the movement I have the ‘least’ experience in.
90x5
100x4
110x3
100x5
110x4
120x2+1
[/quote]
285x3 strict come January. You can do it, Spodes.[/quote]
I hope you meant 185x3, which would still be a shit load of progress lol
[quote]Spidey22 wrote:
[quote]spar4tee wrote:
[quote]Spidey22 wrote:
OHP: I really do like this lift, hope I can get the hang of it quick, because it’s the movement I have the ‘least’ experience in.
90x5
100x4
110x3
100x5
110x4
120x2+1
[/quote]
285x3 strict come January. You can do it, Spodes.[/quote]
I hope you meant 185x3, which would still be a shit load of progress lol
[/quote]
LOL I did mean 285 although I was messing with you. That actually is a goal of mine but it will take quite some time.