The Road To 500!

Training Bodybuilding
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firefighter82: I will get a buddy of mine to record my technique when executing push presses during my workout tomorrow. I’ll get him to record me from the front and the side, and maybe the back as well. You can peep my technique and tell me what you think. I just went to the gym today for a shitty workout (I’ve been having really fucked up health problems for months, I was in the emergency room all last weekend!), and did a few push presses really light… but tomorrow I’ll perform them with a little intensity and you can check it out.

This is hueyOT, by the way.

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[quote]suuuperdave wrote:
firefighter82

how’s the pulling going?
yesterday’s ME lower went as follows

Olympic Front Squat - 3@255, 3@265, 3@275
Snatch Grip Deadlift - 1@355 w/ straps

Rep work with single leg box squats and some shoulder work.

the front squats were hard because I haven’t hit them since August, and the deadlift was easy. I only have 1 ME lower workout left at school before I’ll go home for the holidays, so I’ll prally hit up a box squat of some sort seeing as I wont have access to any sort of a box while I’m at my gym at home. While I’m at home I’ll try and push the envolope with my pull, hopefully get close to 5 plates…maybe even get there before you do! ha, that’s a challenge, not a put down.
[/quote]

suuuperdave,
Great pulls man! And don’t worry, I didn’t take it as a put down! I can guarantee you I am pushing myself hard, and if you don’t, I will beat you to 5 wheels! :slight_smile: I’ve been throwing a lot of light pulls into as many workouts as I can just to groove my technique. I’ve been feeling strong, and am anxious to see what the end of the month holds! Keep me posted brother!

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[quote]disciplined wrote:
firefighter82: I will get a buddy of mine to record my technique when executing push presses during my workout tomorrow. I’ll get him to record me from the front and the side, and maybe the back as well. You can peep my technique and tell me what you think. I just went to the gym today for a shitty workout (I’ve been having really fucked up health problems for months, I was in the emergency room all last weekend!), and did a few push presses really light… but tomorrow I’ll perform them with a little intensity and you can check it out.

This is hueyOT, by the way.[/quote]

hueyOT,

Sounds good man, I’ll be looking forward to the clips, I’m sure I can learn something! Hope you’re feeling better.

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Monday’s DE Lower

1 Arm BB Snatch - 1x50Kg
14" Box Squat - 10 x 2@205lbs
Speed Pulls - 8 x 1@275lbs
Good Morning - 3 x 5@185lbs
Seated Med Ball Toss - 3x8

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Let me get in on this one. I’ve been stalling advancing my deadlift for awhile, just haven’t been motivated enough. I hit a medium difficulty 460 the other day. The problem I had been having was due to grip, and I made a rule to myself not to use straps so that I’m forced to train my grip.

Anyway, the grip’s been improving, and so has the deadlift.

I’m looking to hit 500 in a month or two if I can. Right now i’m 5’10" and teetering around 170. When I attempt it, i’ll get a camera in and take a video.

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[quote]AndrewBolinger wrote:
Let me get in on this one. I’ve been stalling advancing my deadlift for awhile, just haven’t been motivated enough. I hit a medium difficulty 460 the other day. The problem I had been having was due to grip, and I made a rule to myself not to use straps so that I’m forced to train my grip.

Anyway, the grip’s been improving, and so has the deadlift.

I’m looking to hit 500 in a month or two if I can. Right now i’m 5’10" and teetering around 170. When I attempt it, i’ll get a camera in and take a video.[/quote]

AndrewBolinger,
That’s awesome man! keep us posted!

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Thursday’s Speed Workout.

A. Speed Pull
275-10x1

B. Bulgarian Split Squats holding one DB
25x8, 35x8, 45x8

C1. Front Squat
95x6, 115x6, 135x6

C2. SLDL
95x6, 115x6, 135x6

D. Standing Calf Raise
135x15, 185x15, 225x15,15

E. BB Shrug (Strip Set)
250x10, 235x10, 205x10, 195x10, 145x 10

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Today’s ME Upper Body workout.

Bench Press-It had been a while since I have done conventional bench so I thought I would give it a try even though I haven’t done any specific training. Turns out that was a good idea!

A. Bench Press
45x5, 95x5, 115x5, 135x3, 150x3, 185x3, 205x1, 225x1, 235x1, 245x1, 250x1 (previous PR), 255x1, 260x1

B. Seated Cable Row w/ Fat handle
160x8, 170x8, 180x8, 190x8

C1. Dips
BW+25x10, BW+45x8, BW+75x6

C2. Parallel Grip Chins
8,8,8

D1. Cuban Press
45x8,8,8

D2. Rear Delt Raise on Incline Bench
5x12, 6.25x12, 6.87x12

Few sets of misc Bi and Tri Work

I know 260 isn’t a great Bench, but number one, I haven’t benched in a LONG time, and I have done no specific training for it in an even longer time. And also, I have horrible leverages for the BP. Long arms which is great for DL, but terrible for Bench. So this was a big victory. Also, the warm-up and bench press set-up advice in Mike Robertson’s “Inside Out” program was invaluable and no doubt gave me a new edge.

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Friday 15Dec06 - ME Lower

Pin Pull - 2nd Pin, 17"

3x225
1x275
1x315
1x365
1x405
1x455
1x485
1x515
1x535

[video]267[/video]

Front Squat Box Squat - 12" Box

3x135
3x175
3x205
1x225
1x245
1x265

Zercher Reverse Lunge
8x95
8x115
8x115

Leg Raises
3x15

Shoulders got forward, couldn’t keep the arch…Really not happy with how my back rounded, but it felt ok going up, and there’s no pain in my lower back so I got away with one.

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superdave: Nice pull, but as you’ve said, you know your technique was not that pretty. Personally, I’d make sure I could pull that weight with good forum before further increasing the poundage.

I really want to hit 7 plates per side for rack pulls from the bottom of the knees within the next few months.

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Hey everyone. Sorry it has been a while, but the holiday’s have been nuts. My training hasn’t been quite as consistent as I had hoped so I am going to give myself a little more time on this one.

Probably just a few more weeks, because of a few missed trainign sessions. I definitly picked a bad time to try to bust a PR! How is everyone else doing with their training? Hope everyone had a good holiday!

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Hey man I feel ya… I don’t even think it’s just ther holidays, I think we’re all busy all the time! Real life always gets in the way of training.

Anyways I’m gonna post some videos in my profile sometime soon. Next time I do push presses, hopefully I’ll remember to record it with my camera and I can show you my push press technique. When the weight gets really heavy (I pushpressed 225 a little while ago), i start lowering my elbows from the start position, and I also duck under the weight as I’m driving it up, effectively morphing the exercise into a semi push-jerk.

But ya let’s see some videos ASAP.

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Anyone at 500 yet??

I pulled 475 easy 2nd friday in February, and pulled 515 with only 35lb plates on the bar 3 weeks ago Friday. I’m setting up to pull 535 Thursday April 26th…I’ll have a video.

Who else got to 500?

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[video]349[/video]

515lbs
Thursday, April 26th

anyone else stick to it and get there?

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Nice work, Dave. Yesterday, I pulled a 30 and 40lb PR of 485 and 495 respectively. I know 500 was there (probably a little more honestly), but I decided to keep a little in the tank.

I’ll probably have videos in the next couple days.

-Matt