The Saga of The Charming Albino

Training Over 35 Lifter
941

[quote]maraudermeat wrote:
great job pale one. reverse band bench is no joke. i did a four week cycle of it and had to take a week off afterwards. at some point you should give the paused 1 board presses against minis. i love this movement. i’m hoping to see some success from it over the next four weeks. [/quote]

I was stupid and set my hooks too high on the rev band presses. I had to protract my shoulders to get it out of the rack, which made me lose my arch and my breath. I’d unrack, rebreathe and reset. Pretty sure it cost me some reps and that last 415 set.

I’m going to be trying the banded paused 1 board bench pretty soon.

There’s so many good threads on this forum now that I can’t keep up with reading them. Somebody needs to turn into an asshole so I’ll stop reading theirs…

942

That is some serious work on the pressing…

wow.

Id take you up on being an asshole, and take one for the team, but I am just starting to make some progress.
kmc

943

Oh, so now we got to be nice to you, huh?
Help me out with this. I’ve never used bands. How do you determine the load subtracted at the bottom of your lift. I assume at the apex of the lift the amount subtracted is zero. So the farther the weight decends, the greater the tension, the greater the weight decrease. E.g. If I use a band starting at zero tension it would have to stetch over 12" on my BP. If say Kmc used the same band it would only stretch 1":slight_smile: and not decrease the weight near as much. Is there a formula or does each band have a weight per inch chart?

Just turned a corner at my new gym and there hung every manner of band, lifting belt, and a very large assortment of chains. Asked the guy at the desk if they belonged to a group or someone. Nope, house property, can use all I want.

944

[quote]hel320 wrote:
Oh, so now we got to be nice to you, huh?
Help me out with this. I’ve never used bands. How do you determine the load subtracted at the bottom of your lift. I assume at the apex of the lift the amount subtracted is zero. So the farther the weight decends, the greater the tension, the greater the weight decrease. E.g. If I use a band starting at zero tension it would have to stetch over 12" on my BP. If say Kmc used the same band it would only stretch 1":slight_smile: and not decrease the weight near as much. Is there a formula or does each band have a weight per inch chart?

Just turned a corner at my new gym and there hung every manner of band, lifting belt, and a very large assortment of chains. Asked the guy at the desk if they belonged to a group or someone. Nope, house property, can use all I want.[/quote]

I don’t know that bands are ever really necessary, but they sure do make things interesting.

I’m sure there is a formula some boffin at jumpStretch has noodled out, but I don’t have it. I measured the amount of weight the bands subtracted by loading the bar in the bands until it touched the supports at the same height my chest is when I bench. I have no idea what the weight amounted to at the top of the stroke, however. I measured as “Frickin’ heavy”, since I could barely unrack the last two failed sets. I should check that out - I might feel better about that workout if I do.

It’s true that arm length has a big impact on the amount of resistance, in either direction the bands are strung.

Sounds like a sweet sit. , Hel. Can you feel the heat of my jealousy?

edit:

When you buy the bands, the packaging should state the average tension they add/subtract. Mini’s usually give about 40 lbs altogether, smalls around 100 (superminis are somewhere in between those two), average bands are about 150 and the strong bands about 200 as I understand it. It varies with manufacturer though. I notice that my Iron Woody bands are not so strong as the Jumpstretch brand by about 10 lbs across the product line, even though they are made by the same manufacturer and just rebranded by JS and IW.

945

2009-7-22
Sumo Rack Pulls
4" below the knee (pin 2)
135x5
225x3
315x3
385x3
445x1 (PR +10lbs)
455x1 (+20)
465x1 (+30)
425x5 (PR Reps +4)

Standing Overhead Press (from shoulders)
barx15
95x5
115x3
135x3
155x2
170 1x3sets
150x6

Chinups
BWx6
+90x3
+125 1x3 sets (PR weight +2.5lbs)
+90x4+1 (PR Reps +1 Rep)

Whoo! Rack pulls really strong today. Limiting factor is the right rhomboid which hurts like hell on pulls. Got power to spare downstairs. I set up conventional once but my back told me “not yet” as I grasped the bar.

Presses were solid. Not in PR territory yet from the shoulders, but maybe soon.

Chins still going strong. That extra rep has been a long time coming.

Outstanding session tonight.

946

Thought for the day:

A lot of guys WOULD get married all over again, given the choice…

…Just not to the same woman.

947

[quote]DaCharmingAlbino wrote:
2009-7-22
Sumo Rack Pulls
4" below the knee (pin 2)
135x5
225x3
315x3
385x3
445x1 (PR +10lbs)
455x1 (+20)
465x1 (+30)
425x5 (PR Reps +4)

Standing Overhead Press (from shoulders)
barx15
95x5
115x3
135x3
155x2
170 1x3sets
150x6

Chinups
BWx6
+90x3
+125 1x3 sets (PR weight +2.5lbs)
+90x4+1 (PR Reps +1 Rep)

Whoo! Rack pulls really strong today. Limiting factor is the right rhomboid which hurts like hell on pulls. Got power to spare downstairs. I set up conventional once but my back told me “not yet” as I grasped the bar.

Presses were solid. Not in PR territory yet from the shoulders, but maybe soon.

Chins still going strong. That extra rep has been a long time coming.

Outstanding session tonight.[/quote]

Outstanding is right DCA! Congratz on major PRs there - all that extra nutrition is kicking in, eh?

948

[quote]soldog wrote:
DaCharmingAlbino wrote:
2009-7-22
Sumo Rack Pulls
4" below the knee (pin 2)
135x5
225x3
315x3
385x3
445x1 (PR +10lbs)
455x1 (+20)
465x1 (+30)
425x5 (PR Reps +4)

Standing Overhead Press (from shoulders)
barx15
95x5
115x3
135x3
155x2
170 1x3sets
150x6

Chinups
BWx6
+90x3
+125 1x3 sets (PR weight +2.5lbs)
+90x4+1 (PR Reps +1 Rep)

Whoo! Rack pulls really strong today. Limiting factor is the right rhomboid which hurts like hell on pulls. Got power to spare downstairs. I set up conventional once but my back told me “not yet” as I grasped the bar.

Presses were solid. Not in PR territory yet from the shoulders, but maybe soon.

Chins still going strong. That extra rep has been a long time coming.

Outstanding session tonight.

Outstanding is right DCA! Congratz on major PRs there - all that extra nutrition is kicking in, eh?[/quote]

Sho 'nuff. I’m averaging around 3100 calories a day. Sometimes less, sometimes a lot more. Some of it’s going to the middle, but the arms, shoulders, lats, midback and ass seem to be getting the most of it. Thighs are still skinny-looking from the front but my hams are thickening up, too, to a lesser extent.

I definitely ain’t built for show, but I might be getting some go.

949

Thats a good couple of days there DCA. I aspire to have big enough Zerchers that I get bicep DOMs.

950

[quote]DaCharmingAlbino wrote:
soldog wrote:
DaCharmingAlbino wrote:
2009-7-22
Sumo Rack Pulls
4" below the knee (pin 2)
135x5
225x3
315x3
385x3
445x1 (PR +10lbs)
455x1 (+20)
465x1 (+30)
425x5 (PR Reps +4)

Standing Overhead Press (from shoulders)
barx15
95x5
115x3
135x3
155x2
170 1x3sets
150x6

Chinups
BWx6
+90x3
+125 1x3 sets (PR weight +2.5lbs)
+90x4+1 (PR Reps +1 Rep)

Whoo! Rack pulls really strong today. Limiting factor is the right rhomboid which hurts like hell on pulls. Got power to spare downstairs. I set up conventional once but my back told me “not yet” as I grasped the bar.

Presses were solid. Not in PR territory yet from the shoulders, but maybe soon.

Chins still going strong. That extra rep has been a long time coming.

Outstanding session tonight.

Outstanding is right DCA! Congratz on major PRs there - all that extra nutrition is kicking in, eh?

Sho 'nuff. I’m averaging around 3100 calories a day. Sometimes less, sometimes a lot more. Some of it’s going to the middle, but the arms, shoulders, lats, midback and ass seem to be getting the most of it. Thighs are still skinny-looking from the front but my hams are thickening up, too, to a lesser extent.

I definitely ain’t built for show, but I might be getting some go.[/quote]

who cares about show… it’s all about what you can do. we have some “bodybuilders” in my gym and they work so hard to not do any actual movements that show how weak they are. you will never see any of them doing a full squat, bench with a barbell or deadlift. they sure can load up that Hammerzz Strength machine though. they can also curl with the best of them.

i’m also starting to think that i’ve fallen out of the loop on the newest trends. It seems that the most current, advanced training technique is the team lift of bench press and spotter row. i swear 90% of the guys benching in my gym are doing these half reps, stopping at halfway down and then the spotter rows it back up. i watched these two guys both do 8 sets of 225 for something like 20 reps like that. i think the only reason they stopped is because their biceps got too fatiqued from the row. one of the guys had some weird doo rag and aviator sunglasses on.

951

Nice work on the rack pulls- looks heavy.
good work over all this week- I like how Hel threw me under the bus with my 1" reach.
sly bollox.

I think Meat needs to post vids of the brotards in his gym- they sound familiar

kmc

952

[quote]maraudermeat wrote:
DaCharmingAlbino wrote:
soldog wrote:
DaCharmingAlbino wrote:
2009-7-22
Sumo Rack Pulls
4" below the knee (pin 2)
135x5
225x3
315x3
385x3
445x1 (PR +10lbs)
455x1 (+20)
465x1 (+30)
425x5 (PR Reps +4)

Standing Overhead Press (from shoulders)
barx15
95x5
115x3
135x3
155x2
170 1x3sets
150x6

Chinups
BWx6
+90x3
+125 1x3 sets (PR weight +2.5lbs)
+90x4+1 (PR Reps +1 Rep)

Whoo! Rack pulls really strong today. Limiting factor is the right rhomboid which hurts like hell on pulls. Got power to spare downstairs. I set up conventional once but my back told me “not yet” as I grasped the bar.

Presses were solid. Not in PR territory yet from the shoulders, but maybe soon.

Chins still going strong. That extra rep has been a long time coming.

Outstanding session tonight.

Outstanding is right DCA! Congratz on major PRs there - all that extra nutrition is kicking in, eh?

Sho 'nuff. I’m averaging around 3100 calories a day. Sometimes less, sometimes a lot more. Some of it’s going to the middle, but the arms, shoulders, lats, midback and ass seem to be getting the most of it. Thighs are still skinny-looking from the front but my hams are thickening up, too, to a lesser extent.

I definitely ain’t built for show, but I might be getting some go.

who cares about show… it’s all about what you can do. we have some “bodybuilders” in my gym and they work so hard to not do any actual movements that show how weak they are. you will never see any of them doing a full squat, bench with a barbell or deadlift. they sure can load up that Hammerzz Strength machine though. they can also curl with the best of them.

i’m also starting to think that i’ve fallen out of the loop on the newest trends. It seems that the most current, advanced training technique is the team lift of bench press and spotter row. i swear 90% of the guys benching in my gym are doing these half reps, stopping at halfway down and then the spotter rows it back up. i watched these two guys both do 8 sets of 225 for something like 20 reps like that. i think the only reason they stopped is because their biceps got too fatiqued from the row. one of the guys had some weird doo rag and aviator sunglasses on.
[/quote]

This makes me glad I lift at home, though with the downside that the only stories I have about idiots in the gym are all about me.

953

I’m not sure what to do about this pain in the rhomboid on heavy rows and pulls. It’s really starting to limit those two exercises.

Maybe lighter, high rep DB rows to strengthen it?

954

Prone activation

you need to get into “childs pose” the yoga folk call it that. peep the pic.

pull your hands to you, so your palms, knees and forehead are touching the floor/mat

turn one hand til the thumb is facing up
slide it forward like in the pic- now try to raise it.
even raising it one inch will help activate the rhomboids
slide the hand back after each rep.
a few reps of that some thoracic Foam rolling and some prone Y’s raises you can go kinda heavy with these.

ok , back to trolling…

kmc

955

[quote]DaCharmingAlbino wrote:
I’m not sure what to do about this pain in the rhomboid on heavy rows and pulls. It’s really starting to limit those two exercises.

Maybe lighter, high rep DB rows to strengthen it?

[/quote]

Seems like that and any of the shoulder exercises that emphasize scapular retraction should help, lower weights and high reps for sure…

956


tried this earlier but got boxed out.

Prone activation

you need to get into “childs pose” the yoga folk call it that. peep the pic.

pull your hands to you, so your palms, knees and forehead are touching the floor/mat

turn one hand til the thumb is facing up
slide it forward like in the pic- now try to raise it.
even raising it one inch will help activate the rhomboids
slide the hand back after each rep.
a few reps of that some thoracic Foam rolling and some prone Y’s raises you can go kinda heavy with these.

ok , thats what I got.

kmc

957

[quote]kmcnyc wrote:
Prone activation

you need to get into “childs pose” the yoga folk call it that. peep the pic.

pull your hands to you, so your palms, knees and forehead are touching the floor/mat

turn one hand til the thumb is facing up
slide it forward like in the pic- now try to raise it.
even raising it one inch will help activate the rhomboids
slide the hand back after each rep.
a few reps of that some thoracic Foam rolling and some prone Y’s raises you can go kinda heavy with these.

ok , back to trolling…

kmc

[/quote]

I’ll give that a go. Haven’t done any foam rolling for a while, amaf.

958

195

959

[quote]DaCharmingAlbino wrote:
195[/quote]

fatty

960

[quote]soldog wrote:
DaCharmingAlbino wrote:
195

fatty[/quote]

Thank you. I hope to earn it.