Tommy Boy's Fat B@st@rd 5-3-1 Log.

Training Training Logs
141

[quote]DoveofWar08 wrote:

[quote]DixiesFinest wrote:

[quote]DoveofWar08 wrote:

[quote]DixiesFinest wrote:
Reverse band is fun.

And dude, you stole that quote from my fb. I demand royalties.

And I am almost kinda maybe catching you on bench. By that I mean f your bench I hate you <3[/quote]

I very much look forward to it. Question for you on the reverse band deads: Exactly how high up do you set the bands? I know my setting will be less than yours due to me being somewhat stunted, but I am looking for a ball park here. Say, somewhere around shoulder high?

Royalties my fat ass. That quote, along with all of the others I have used, comes from my own facebook page. I’ve stockpiled a few over the years. I need to spend a little time and add to my collection though.

If it makes you feel any better, I feel the same about your deadlift. There are certain times that I hate T-rex arms. Then I remember the bench press.[/quote]

lol jk bout the royalties…but srsly.

Regarding the reverse band deadlifts, I put the bands around the safety bars at the highest they can go which is about eye level with me. The only other option is to put it on the top of the rack which is not helpful at all. For me, at eye level the bands are completely deloaded a couple inches from lockout, which is how I like it, no assistance at lockout.[/quote]

Thanks. Yeah, I will play with things a bit.

I was also joking about the royalties thing. My sense of humor does need some work though. You couldn’t tell me what the best exercise and set/rep scheme is for hyper humorus hypertrophy could you??[/quote]

What bands are you planning on using? I use the EFS strong bands, the thick black ones.

haha, man for that I would suggest viewing lots of standup comedy

142

[quote]DixiesFinest wrote:

[quote]DoveofWar08 wrote:

[quote]DixiesFinest wrote:

[quote]DoveofWar08 wrote:

[quote]DixiesFinest wrote:
Reverse band is fun.

And dude, you stole that quote from my fb. I demand royalties.

And I am almost kinda maybe catching you on bench. By that I mean f your bench I hate you <3[/quote]

I very much look forward to it. Question for you on the reverse band deads: Exactly how high up do you set the bands? I know my setting will be less than yours due to me being somewhat stunted, but I am looking for a ball park here. Say, somewhere around shoulder high?

Royalties my fat ass. That quote, along with all of the others I have used, comes from my own facebook page. I’ve stockpiled a few over the years. I need to spend a little time and add to my collection though.

If it makes you feel any better, I feel the same about your deadlift. There are certain times that I hate T-rex arms. Then I remember the bench press.[/quote]

lol jk bout the royalties…but srsly.

Regarding the reverse band deadlifts, I put the bands around the safety bars at the highest they can go which is about eye level with me. The only other option is to put it on the top of the rack which is not helpful at all. For me, at eye level the bands are completely deloaded a couple inches from lockout, which is how I like it, no assistance at lockout.[/quote]

Thanks. Yeah, I will play with things a bit.

I was also joking about the royalties thing. My sense of humor does need some work though. You couldn’t tell me what the best exercise and set/rep scheme is for hyper humorus hypertrophy could you??[/quote]

What bands are you planning on using? I use the EFS strong bands, the thick black ones.

haha, man for that I would suggest viewing lots of standup comedy[/quote]

It will be either the black or the grey bands.

143

[quote]DixiesFinest wrote:
What bands are you planning on using? I use the EFS strong bands, the thick black ones.

haha, man for that I would suggest viewing lots of standup comedy[/quote]
I’d also second the “Strong” bands. I like how much pop they give off the floor, and when set right (as Dixie said) completely deloaded at the top. Love 'em

Carry on being beastly and all that shit.

Ink

144

[quote]inkaddict wrote:

[quote]DixiesFinest wrote:
What bands are you planning on using? I use the EFS strong bands, the thick black ones.

haha, man for that I would suggest viewing lots of standup comedy[/quote]
I’d also second the “Strong” bands. I like how much pop they give off the floor, and when set right (as Dixie said) completely deloaded at the top. Love 'em

Carry on being beastly and all that shit.

Ink[/quote]

Thanks for the tips Ink. Yeah, I will most likely end up going with the black bands. I keep the grey ones as the alternative here bacause I have had trouble getting the black ones even in the past. Though this was with a DB set up for band resistance. We shall see in about 10 days or so.

Thanks for the kind words.

145

so just browsed through your log and i only have two words: holy shit.

146

[quote]yeeyek8 wrote:
so just browsed through your log and i only have two words: holy shit.[/quote]

Thanks for the kind words bud, and thanks for reading my rambling.

147

Look not mournfully into the past. It comes not back again. Wisely improve the present. It is thine. Go forth to meet the shadowy future, without fear. – Henry Wadsworth Longfellow

5/15/11 Shoulder work and shit. So I found my missing wrist strap, and can now work on doing some semi decent rep work from the hang.

Video:

Started out messing around with hang cleans, and it turned into 3 high pulls, then 1 CL&J from the hang. I think I will stick with this for a while as my first main shoulder press. Only thing thats dumb is that the only bumper plates my gym has are in kilos. EVERY other plate in the weight room is in pounds. FUUUUUUUUUUUUUUUUUUUUUUKE!! Numbers are going to get somewhat odd. I don’t mind lifting in kilos, but I dislike lifting with differently denoted plates. shit gets annoying.

111X3 high pulls, 1 hang CL&J
161X 3, 1
181X 3, 1
201X 3, 1
251X 3, 1
271X 3, 1
291X 3, 1 <----- Clean gave me just a tad bit of trouble here, but I chalk that up to the straps being a tad too tight. I have mixed feelings about this though. The movement itself kicked a lot of ass and I look forward to doing it, but I have just found a way to make an un-needed math problem out of lifting. Eh, fuck it, it won’t be weird if I bring my ten key to the gym and run tapes will it??

Seated DBOH press:

50sX8
75sX8
100sX8
125sX8

Have not done these in a while either. I’ll push these a bit heavier next time.

Face pulls, tri push downs, cable curlzz complex:

someXsomeXsomeXsome.

Good night. To think I had nearly forgotten how fun the O-lift variants were. To anyone here who specializes in these(PBAndy??) I will take whatever form gripes/critique that you have.

METAL:

148

Always motivating stuff in here dude. And I really dig the quotes at the beginning of your posts.

149

[quote]bugeishaAD wrote:
Always motivating stuff in here dude. And I really dig the quotes at the beginning of your posts.[/quote]

Thanks brother. Yeah, I am a big time sucker for quotes as well.

150

those cleans were sick! I just started doing “heavy” cleans (for me anyway) and am inspired by yours.

How do you think the high pulls before your cleans effect your lift? Do you think it helps or what? Any advice would be great cause you’re a lot stronger than I am

151

[quote]gregron wrote:
those cleans were sick! I just started doing “heavy” cleans (for me anyway) and am inspired by yours.

How do you think the high pulls before your cleans effect your lift? Do you think it helps or what? Any advice would be great cause you’re a lot stronger than I am [/quote]

Thanks for the kind words.

My main goal with the high pulls is to emphasize the first portion of the hang clean. I suppose the best way to word it is that its a good way to re-learn the movement pattern, as its been quite a while since I have done cleans with any form of regularity. Also, on my last overhead pressing session my clean and jerks from the hang just felt sloppy. A bit of extra practice never hurt. So in this sense, they do help your clean. I started doing them as a complex like this because it made a bit more sense in my mind, instead of doing say, 5 sets of just high pulls, then 5 sets of clean and jerks. It also cut down on my gym time and kept me moving.

Now, doing high pulls like this right before your clean and jerks will fatigue your rear delts, lateral delts, traps, and arms to some degree. This is why I kept it to 3 high pulls. More than that, and cleaning the weight may not have happened on my heavier sets. Where this cut off falls for you may be different than 3 reps. Depends on your work capacity, how good you are at cleans and so on.

Another thing is that sometimes I do things just because they give me a good kick in the ass. This was part of it, but not all.

Hope this helps. Stay strong brother.

152

thanks for the reply. All of what you said totally makes sense. I’ll have to try it out and see how it goes.

[quote]DoveofWar08 wrote:
Another thing is that sometimes I do things just because they give me a good kick in the ass. This was part of it, but not all.

Hope this helps. Stay strong brother.

[/quote]

^^hahaha I’m the exact same way (basically did that today with the conditioning stuff) Its good some times to kick your own ass in the gym just to know that you can handle it.

153

Strong lifts brother. 125 DB overhead press? Dang.

154

Each man must for himself alone decide what is right and what is wrong, which course is patriotic and which isn’t. You cannot shirk this and be a man. To decide against your conviction is to be an unqualified and excusable traitor, both to yourself and to your country, let men label you as they may. – Mark Twain

5/17/11 Squats and stuff. Bodyweight is now 260.2 in the mornings. Bit late with this post, so I will simply say that stupid family drama is stupid. Anyway:

Video:

Warm ups: same as usual, though shit just felt off from the get go on this session due to what I mentioned above. Could also be that my lower and upper back where a bit fatigued from the high pulls and cleans last time also, but oh well. Adaptation will happen.

Squats:
Bar X12
135X8
225X5
315X3
405X2
475X3

So I got a cramp in my right bicep during the first rep…WTF??? The rest of the set felt like shit too. Came forward onto my toes a bit and lost some upper back tightness. Eh, shit to fix going forward. Next time, reverse band work.

405X8

This felt much better. Looking at the video, this set either felt much harder than it looked, or my brain plays tricks on me mid set. Not real sure why I stopped at 8 honestly. In the end it was probably wise.

RDL: I was kinda pissed at myself for the rather poor squating, and other reasons. So I felt like pushing for a PR

135X5
225X5
315X5
405X5
455X5
500X5 3 rep PR. These last two sets felt pretty awesome. My low back has been pretty damn sore these last 2 days, but to hell with it.

Now after all that, the tire just was not happening. It was also dark outside and I don’t fancy getting hit in the gyms alley way at night.

Various band ab work:

Some X some.

Thats it. RDL PR was pretty cool and felt good both form and strength wise. I look forward to the reverse band stuff next. Also, if you guys have not yet listened to Just Big, I highly recomend it. Hard to get more epic than that.

METAL:

155

[quote]Most Major wrote:
Strong lifts brother. 125 DB overhead press? Dang.[/quote]

Thanks for the kind words brother. For some reason overhead work is something that I have just gotten easier than other lifts. I have no idea why.

156

“The things a man has to have are hope and confidence in himself against odds, and sometimes he needs somebody, his pal or his mother or his wife or God, to give him that confidence. He’s got to have some inner standards worth fighting for or there won’t be any way to bring him into conflict. And he must be ready to choose death before dishonor without making too much song and dance about it. That’s all there is to it.” – Clark Gable

5/20/11 Bench night. Interesting night on the whole.

Video:

Warmups went the same as usual.

Flat bench:

bar X 15
135X8
225X5
315X3
365X1
385X5ish. So, apparently “don’t touch the bar unless I fail” actually means put your hands on the bar and then say, “it was all you!!” at the end of the set. Fak. I think I would have had rep 5 on my own though. Eh, whatever.

DB flat bench: been a while on this one

100sX8
150sX8 for 2 sets. Second set is the one videoed, and I had to grind the last one, but felt good anyway.

Reverse grip bench: So, ran into a friend at the gym who actually knows how to perform this lift, and how to lift off for it.

135X8
225X8 for 2 sets. First time I have benched with a reverse grip in a looooooong time. Felt good and I may go heavy with it at some point in the future.

DB tri floor press:

100sX8
125sX7 for 2 sets. Tris were good and pumped.

DB standing preacher curls:
30X10
40X10
50X10 Good prehab work.

And thats all she wrote. Fairly happy with 385X5 on flat bench and am ok with my flat DB press being virtually identical to my incline DB press. I’m just weird like that.

METAL:

157

Nice pressing man!
Those reps with 385 looked really smooth, bar speed was good too. You would have had that 5th rep for sure, regardless of help.
Db presses were clean too. Unreal how easily you pulled those dbs into position for floor press too.
You’re crazy strong, man.

158

Honestly, just by looking at the video it looks like he didn’t help at all and it was “all you bro” haha. Damn nice job…and sweet shirt! I have a shitload of efs shirts, and I think that one is one of the coolest they have come out with so far…I need to order it soon.

159

How do you like reverse grip benching? Have you found that it has helped you much?

160

[quote]Blaze_108 wrote:
Nice pressing man!
Those reps with 385 looked really smooth, bar speed was good too. You would have had that 5th rep for sure, regardless of help.
Db presses were clean too. Unreal how easily you pulled those dbs into position for floor press too.
You’re crazy strong, man.[/quote]

Thanks for the kind words. Yeah, getting DBs into place for floor press variations that way is actually very easy. It took me about 2 years to figure that out though. Previously I managed to worm the DBs up my torso from my lap. It wasn’t pretty.