i really appreciate you stopping in. you are being wayyy too hard on yourself. a 405 bench is very rare. you should be very proud of that. it took me a really long time to get to that level. [/quote]
Thanks Meat. Quick question I read in one of your posts about a month ago that you thought some of your shoulder issues were due to your anterior delts being stronger than your medial or rear delts. In thinking about it I believe my shoulder problems are due to the same issue as they don’t seem to bother me while overhead pressing like they do when I’m benching. You suggested reserve grip overhead presses and face pulls to improve the other areas. Any other favorite movements to hit those areas?
i really appreciate you stopping in. you are being wayyy too hard on yourself. a 405 bench is very rare. you should be very proud of that. it took me a really long time to get to that level. [/quote]
Thanks Meat. Quick question I read in one of your posts about a month ago that you thought some of your shoulder issues were due to your anterior delts being stronger than your medial or rear delts. In thinking about it I believe my shoulder problems are due to the same issue as they don’t seem to bother me while overhead pressing like they do when I’m benching. You suggested reserve grip overhead presses and face pulls to improve the other areas. Any other favorite movements to hit those areas?[/quote]
the shoulder joint is very complex and most people don’t give it the time and effort needed to keep it healthy. i always start out with my overhead press variation and then i move on to a circuit that hits all three heads of the shoulder.
dumbell cleans are a big favorite of mine. i don’t go very heavy and go for very high reps. when i say dumbell cleans, the movement isn’t your typical clean movement. i take a set of light dumbells, something between 15’s and 40’s. press them up so that your arms at 90 degress with the elbows pointing straight out from your body. don’t let them drop through the movement. then with the elbows kept up you rotate the hands forward until your palms are parallel to the floor. then you exploslively reverse the movement back to the starting position. this is one hell of a lateral and posterior movement. another good movement is any form of neutral grip pressing overhead. i’m also a big fan of arnold presses. along with all of those i like upright rows, plate raise and reverse grip work. I will throw in soemthing like four of these movements and go for really high reps…around 20 or so and do two or three circuits of it. it’s important to prefatigue the shoulders with your heavy crap first and then go to the circuit. keep it light and go for high reps. this will do a few things, it will help build mass in the shoulders, will get a lot of blood into the shoulders to help with recovery and you won’t have to worry about causing an injury by going to heavy. some of these movements like up right rows and dumbell cleans could be dangerous if you went too heavy. if you keep them light and form strict you can get a lot out of them.
[quote]Spock81 wrote:
^^ YEAH geez, DBasler, my bench is only 110 :P.
Anyway, maraudermeat, you’re pretty much my hero.
You make me wanna floor press like I ain’t never floor pressed before. [/quote]
the crap i do comes from years and years of trial and error. floor press is a very tried and true movment to build a huge bench. stick with them and do them as different variations. you can do them super strict with a long pause with the legs straight. you can do them touch and go. you can do them with accomodating resistance such as chains. you could do them using something like a slingshot or titan. you could also vary your grip. my point being keep them in your rotation but to keep things from getting stale, change them slightly.
the shoulder joint is very complex and most people don’t give it the time and effort needed to keep it healthy. i always start out with my overhead press variation and then i move on to a circuit that hits all three heads of the shoulder.
dumbell cleans are a big favorite of mine. i don’t go very heavy and go for very high reps. when i say dumbell cleans, the movement isn’t your typical clean movement. i take a set of light dumbells, something between 15’s and 40’s. press them up so that your arms at 90 degress with the elbows pointing straight out from your body. don’t let them drop through the movement. then with the elbows kept up you rotate the hands forward until your palms are parallel to the floor. then you exploslively reverse the movement back to the starting position. this is one hell of a lateral and posterior movement. another good movement is any form of neutral grip pressing overhead. i’m also a big fan of arnold presses. along with all of those i like upright rows, plate raise and reverse grip work. I will throw in soemthing like four of these movements and go for really high reps…around 20 or so and do two or three circuits of it. it’s important to prefatigue the shoulders with your heavy crap first and then go to the circuit. keep it light and go for high reps. this will do a few things, it will help build mass in the shoulders, will get a lot of blood into the shoulders to help with recovery and you won’t have to worry about causing an injury by going to heavy. some of these movements like up right rows and dumbell cleans could be dangerous if you went too heavy. if you keep them light and form strict you can get a lot out of them.
hopefully this helps. [/quote]
Thanks Meat it does. I’m doing a 531 program and will incorporate three or four of these movements as assistance work while going light for high reps as you have suggested on my pressing day.
By the way the gym you guys train at is bad ass. I think my totals would go up 20 pounds per lift just walking in the door of that place from being so amped up. Wish I lived in Virginia for training purposes.
Any way to watch some of the older videos in this log which come up as “private” now.
I want to see the 500 reserve grip bench. I worked up to 275 for several reps on reserve grip benches about 8 or 9 years back when at a commercial gym while I was working out of town for the summer- a lot of people stared during those sets, felt like I was breaking some kind of unwritten rule their about not doing different types of movements.
[quote]maraudermeat wrote:
i ordered one as well a couple days ago. i guess i’ll be ordering a normal one as well then.
so…you won’t be competing then?? just coming back for the wedding??[/quote]
I would love to compete and would go even if I couldn’t if you guys were. The wedding is priority though. I plan on being back for 2-3 weeks though so I’ll at least have time to train with you guys several times.
overhead press’n- today we worked up to our bodyweight on overhead pressing. the goal was to hit 15 reps with the fewest number of sets possible. suprisingly i was able to hit it in one set.
overhead press
0x10
95x10
135x10
185x10
245x15
one arm dumbell rows- strict form with thumbless grip
145’s x 22 x 2
pullups - dead hang on each rep
BW x 10 x 3
circuit
rope pull downs, upright rows, dumbell cleans and face pulls
some x 20
some x 30
got a good pump and can acutally start seeing these strange things called veins in my arms…very strange.
the shoulder joint is very complex and most people don’t give it the time and effort needed to keep it healthy. i always start out with my overhead press variation and then i move on to a circuit that hits all three heads of the shoulder.
dumbell cleans are a big favorite of mine. i don’t go very heavy and go for very high reps. when i say dumbell cleans, the movement isn’t your typical clean movement. i take a set of light dumbells, something between 15’s and 40’s. press them up so that your arms at 90 degress with the elbows pointing straight out from your body. don’t let them drop through the movement. then with the elbows kept up you rotate the hands forward until your palms are parallel to the floor. then you exploslively reverse the movement back to the starting position. this is one hell of a lateral and posterior movement. another good movement is any form of neutral grip pressing overhead. i’m also a big fan of arnold presses. along with all of those i like upright rows, plate raise and reverse grip work. I will throw in soemthing like four of these movements and go for really high reps…around 20 or so and do two or three circuits of it. it’s important to prefatigue the shoulders with your heavy crap first and then go to the circuit. keep it light and go for high reps. this will do a few things, it will help build mass in the shoulders, will get a lot of blood into the shoulders to help with recovery and you won’t have to worry about causing an injury by going to heavy. some of these movements like up right rows and dumbell cleans could be dangerous if you went too heavy. if you keep them light and form strict you can get a lot out of them.
hopefully this helps. [/quote]
Thanks Meat it does. I’m doing a 531 program and will incorporate three or four of these movements as assistance work while going light for high reps as you have suggested on my pressing day.
By the way the gym you guys train at is bad ass. I think my totals would go up 20 pounds per lift just walking in the door of that place from being so amped up. Wish I lived in Virginia for training purposes.
Any way to watch some of the older videos in this log which come up as “private” now.
I want to see the 500 reserve grip bench. I worked up to 275 for several reps on reserve grip benches about 8 or 9 years back when at a commercial gym while I was working out of town for the summer- a lot of people stared during those sets, felt like I was breaking some kind of unwritten rule their about not doing different types of movements.[/quote]
here’s a 510lb reverse grip bench. you should do it in a meet. you really get some strange looks.
i’m really lucky to have my gym. it’s private…we screen everyone that wants to join. we’ve accuired pretty much every piece of equipment that we could need or want.
[quote]maraudermeat wrote:
and for shits and giggles… here’s a reverse grip in competition.
Thanks for posting these Meat. I love it- I bet after the first reserve grip bench in competition there were plenty of people talking about it and I’m guessing everyone in the place was watching the second one.
245 x 15 overhead pressing once again = awesome work.
[quote]maraudermeat wrote:
and for shits and giggles… here’s a reverse grip in competition.
Thanks for posting these Meat. I love it- I bet after the first reserve grip bench in competition there were plenty of people talking about it and I’m guessing everyone in the place was watching the second one.
245 x 15 overhead pressing once again = awesome work. [/quote]
the head judges and the spotters were very nervous. i told them that it felt just as comfortable as a normal grip to me. still…i could see they were very close to the bar the entire time.
0x10
135 + 110lbs of chain x 10
225 + 110lbs x 6
315 + 110lbs x 4
365 + 110lbs x 1
425 + 110lbs x 1 + 20lb PR
maddog slingshot- just got it in the mail this past weekend. it’s similiar to the Titan but the groove is different. it’s going to take me awhile to get used to it. the weight kept drifting back over my face.
[quote]maraudermeat wrote:
and for shits and giggles… here’s a reverse grip in competition.
Thanks for posting these Meat. I love it- I bet after the first reserve grip bench in competition there were plenty of people talking about it and I’m guessing everyone in the place was watching the second one.
245 x 15 overhead pressing once again = awesome work. [/quote]
the head judges and the spotters were very nervous. i told them that it felt just as comfortable as a normal grip to me. still…i could see they were very close to the bar the entire time. [/quote]
I just read the NASA rules of competition for benching.
3. His hands may grip the bar with a â??thumbs aroundâ?? grip, or a Thumb less grip. (Waiver release required for thumb-less grip)
Note: The use of the “reverse grip” on the bench is strictly forbidden
Two questions on the Maddog- Do you think the suggested sizeing is right? and does it take some stress off your shoulders? [/quote]
i have a Titan ram and now the slingshot maddog. i went a size smaller than what it said and it works well. i bought the XL in the slingshot and that is supposed to be sized for the 181-220 guys. it’s tight getting it over my elbows but i would prefer tight than loose. same with the titan, i went smaller. they will stretch out some over time anyway.
it will definitely take some stress off the shoulders and pecs. i like to use it as an accessory move after my heavy shit. its especially good for close grip work to really over load the triceps. it takes some time to get used to the bar path though. you will need to really row the bar down low or else it will throw the bar back over your face on the way up.
