[quote]VTBalla34 wrote:
[quote]spar4tee wrote:
you left your jimmies unguarded[/quote]
I have no idea what that means
[/quote]
Good. Your rustling will be forthcoming.
You forgot the dude who took over my bench while I was resting. Like not to work in because there were no other benches [that didn’t have weights next to them] but literally would not get off of it even when I told him I was just resting.
You also forgot the next guy who also took over the next bench I went to. He was doing DB rows with a 40 lb dumbbell. I was using 45.
As for the TRX guy. The funny thing was that while he was “showing” me how to use the thing he told me to try it and kept telling me to move my feet out a bit further because “it is really hard” (where I was currently standing). Then when I would successfully perform the exercise he would go through that all again.
[quote]MightyMouse17 wrote:
I witnessed half squats on a bosu ball yesterday.
[/quote]
You mean like this?
Got some videos up of the session last Monday night of drop set bench and strict curls.
Need to get my feet set for benching…no idea when I started getting happy feet. My bench setup is awful–all muscle baby.
4.4 - 9/27/12
Pin Bench (6x3): 200, 235, 270, 300, 335 (forgot to do my last backoff set at 250)
Paused Speed Bench (12x3): 205 + chains (little chains)
Repeated the workout I wasn’t able to do last week and smoked it. I can’t rememeber, but I think last week I was trying to start the bench from a dead stop on the pins, which just wasn’t happening for me. This one I unracked it and pressed normally, just down to the pins instead of my chest. Pins were about 3" off chest. This was much more manageable and didn’t beat me up as badly.
Lots of volume on the speed bench. Took about 25 minutes resting 1-2 minutes in between sets. Last few sets are brutal.
Not sure if I am going to make up the Friday workout that I missed today (Sunday) or not. Leaning towards not doing it since I have 3 workouts tomorrow, but I’m feeling pretty good and ready to hit it right now so it will be a game time decision.
Benching and curls: all teh broz be mirin.
Pretty sick strict curling.
[quote]VTBalla34 wrote:
Need to get my feet set for benching…no idea when I started getting happy feet. My bench setup is awful–all muscle baby.
[/quote]
I told you a long time ago that this bothered me. You really do just kind of muscle the weight up. It’s actually very impressive, and I have no idea how you do it. Whatever you’re doing, it’s working for you. It just makes me feel like a puss whenever I see videos of you benching.
[quote]frankjl wrote:
[quote]VTBalla34 wrote:
Need to get my feet set for benching…no idea when I started getting happy feet. My bench setup is awful–all muscle baby.
[/quote]
I told you a long time ago that this bothered me. You really do just kind of muscle the weight up. It’s actually very impressive, and I have no idea how you do it. Whatever you’re doing, it’s working for you. It just makes me feel like a puss whenever I see videos of you benching.[/quote]
It is impressive because I can only imagine how much more you could move with a tighter setup. Do you always grip so narrow?
Also, I like that strict curl with your back against the wall. Don’t see that too often.
[quote]xjusticex2013x wrote:
Benching and curls: all teh broz be mirin.
Pretty sick strict curling.[/quote]
Thanks man…they are my guilty pleasure! Your avatar cracks me up btw…
[quote]frankjl wrote:
I told you a long time ago that this bothered me. You really do just kind of muscle the weight up. It’s actually very impressive, and I have no idea how you do it. Whatever you’re doing, it’s working for you. It just makes me feel like a puss whenever I see videos of you benching.[/quote]
Yeah yeah I know…at some point in the future when I actually give a shit I’m going to learn how to do it right. I manage to stay pretty tight and get some good retraction in my shoulder blades and press off my upper back as the base, but definitely could use some work.
[quote]kpsnap wrote:
It is impressive because I can only imagine how much more you could move with a tighter setup. Do you always grip so narrow?
Also, I like that strict curl with your back against the wall. Don’t see that too often.[/quote]
Yeah I moved my grip in considerably after noticing KK and a few other long limbed lifters actually set up like that. It is counter intuitive but I gave it a shot and was much stronger and it stuck. I’m playing with the exact position a bit and will eventually settle on something that works.
And for strict curl, yeah its pretty fun. My fed actually has it as an event so thats why I’ve been practicing it. Trying to hit the world record for the 308 weight class at 173 in a few weeks.
5.1 - 10/1/12
Single Cluster Bench (8x1): 355
Close Grip Decline Bench (5x5): 165, 205, 245, 285, 235
Was busy all day at work with meetings so couldn’t go workout at lunch, which sucked. Got out late and ate and headed to the gym at 7 pm to start hitting it. This workout went well but completely wiped me out for my second one, which I started right after
The cluster bench was fine though. 10 more pounds next week in the final blast week of the program.
Went up 10 pounds in my last decline bench set, but nothing really to see there.
5.2 - 10/1/12
Multiple Cluster Bench (5x3): 335 (only did 2 reps of first set)
DB Seated Military Press: Don’t remember, like 3 sets
Began this right after the first and it didn’t go so well. Was completely exhausted and the second rep of first set was slow. I probably could have over exerted and got the workout done but it would have completely wiped me out for the 3rd session, which is more important, so I hedged my bet and cut this short.
Next week will have all day free so this is the only week that this should happen.
5.3 - 10/1/12
Drop Set Bench (3x): 385, 355, 325, 295 (failed 385 on the last set)
Strict EZ Curl: 127x2, 137x2, 147x2, 162x2
Triceps Rope Pushdowns: 6x8
Took a break after the abbreviated second session and grabbed an oreo shake at the silver diner to recharge my batteries. The video is from the first set, which went pretty good. I got a little out of the groove on the last set and wasn’t able to recover and muscle it up so failed that rep, hit all others. Will still go up 10 pounds at least next week, and possibly to 397.5. TBD.
On a better note, strict curls are still going pretty well. 160 was my training/hypothetical max for this cycle and I hit more than that for 2.
As mentioned earlier, the world record for my weight class is only 173, so I am going to take a shot at it. Will probably open at 150 or so, hit 160 on my second, 168 or so on the third, and then 174/175 for the 4th attempt at the WR.
This was the last week of heavy curls as next week is a bit of a backoff week.
Overall it wasn’t the best training day I’ve had, but it wasn’t the worst and still hitting weights. 10 more days of intense blasting then going into recovery mode hopefully peaking for the meet.
Beastin’ in here dude. I also bench with a closer grip, but I’m 5’9" (not 7’4"), so there’s that. How are you liking this program so far, and would you run it again?
[quote]VTBalla34 wrote:
Yeah I moved my grip in considerably after noticing KK and a few other long limbed lifters actually set up like that. It is counter intuitive but I gave it a shot and was much stronger and it stuck. I’m playing with the exact position a bit and will eventually settle on something that works.
[/quote]
That is really counter intuitive. My buddy who is extremely tall benches with about the same grip you use and loves it as well. I have no idea why that works for you tall people, but w/e, have fun getting huge gorilla triceps from it!
I never knew the reasoning behind why you moved your grip in, interesting. I moved mine in a bit (maybe half inch to an inch) last session for unrelated reasons and I liked how it felt once I got used to it. Maybe there’s somethin to it for us long-limbed folk.
[quote]VTBalla34 wrote:
I can’t rememeber, but I think last week I was trying to start the bench from a dead stop on the pins, which just wasn’t happening for me.
[/quote]
You definitely did that when we were at FF (was that 1 or 2 weeks ago?)
[quote]WhiteFlash wrote:
Beastin’ in here dude. I also bench with a closer grip, but I’m 5’9" (not 7’4"), so there’s that. How are you liking this program so far, and would you run it again?[/quote]
Thanks man! Hope everything is going well with you.
It is really hard to say if I would run the program again at this point. I can say that it has been very brutal. If it turns out to also be brutally effective, then yeah I will give it a go somewhere else down the line.
The thing about it though is that you really don’t have time for anything else. There is absolutely no way I could squat/dead while doing this program, so that is a huge consideration since I actually like doing those things.
But if I hit the 415-420 at the meet, then I would definitely call it a success.
[quote]csulli wrote:
That is really counter intuitive. My buddy who is extremely tall benches with about the same grip you use and loves it as well. I have no idea why that works for you tall people, but w/e, have fun getting huge gorilla triceps from it![/quote]
Haha funny you point that out because I was flexing them just the other night and noticed I’m actually starting to get some pop out of them. I basically have the worst muscle aesthetics in the world, even when I’m lean, so to see something that remotely resembled a good muscle was very exciting
[quote]scj119 wrote:
I never knew the reasoning behind why you moved your grip in, interesting. I moved mine in a bit (maybe half inch to an inch) last session for unrelated reasons and I liked how it felt once I got used to it. Maybe there’s somethin to it for us long-limbed folk.[/quote]
Yeah man definitely something to it. There was a thread about it in the PL forum a while back too–I was surprised at how many tall guys also liked the closer grip.
[quote]
You definitely did that when we were at FF (was that 1 or 2 weeks ago?)[/quote]
Yeah I can start it from a dead stop with lighter weights but once the weights go up, it is fucking brutal. Plus I think the time you were there, it was high pin press day which is actually easier than the close to the chest ROM setting.
Curls from last night:
5.4 - 10/4/12
Pushed this one off a day because I was feeling like ass on Wednesday. Good move because it ended up being a great session.
2-board (?) Bench Press (6x3): 210, 245, 275, 310, 345
Speed Bench (9x3): 225
Instead of going off pins tonight, I found a piece of hard foam that I just put on my chest and benched to that. It looked to be about the size of a 2 board, or something. I’m just guessing here since I’ve never actually used a 2-board. It was much nicer on my shoulders and elbows and the top set was very easy. Going to go up 10-15 again here next week.
Speed benches were fast and explosive, as they should be. Little bit of twinge in my left elbow that I need to get the ART guy to sort out at my next session.
Overall, good night.
Negatives and high presses tomorrow.
What fed are you competing in? I’m curious how the strict curl is run. The ones I’ve seen are not so strict.
So exciting about the WR possibility.
[quote]kpsnap wrote:
What fed are you competing in? I’m curious how the strict curl is run. The ones I’ve seen are not so strict.
So exciting about the WR possibility. [/quote]
Its 100% RAW. I’m not sure how many feds have a strict curl event, but I’m sure there arent very many. It is run pretty tight from what I have seen in the past (this is my first time doing it). Here are the rules:
http://www.rawpowerlifting.com/pdf/Rules/English/General%20Rules.pdf
Just do a search for “curl”. Pretty simple.
If I feel like I have a shot at the record, I will probably set up my attempts to hit it on a 4th attempt.
5.5 - 10/6/12
Negatives Bench Press (4x3): 390
High Rack Pin-Press (5x3): 285, 320, 355 (fail)
Negatives were tough but fine.
High rack pin presses did not go so well. Completely beat the shit out of me. I couldn’t even manage to press what I had a few weeks ago.
Definitely starting to get to the point in the program where the wheels feel like they’re about to come off. Just gotta keep it together for the rest of the week.
6.1 - 10/8/12
Single Cluster Bench (8x1): 365 (only hit 5)
Close Grip Declines: don’t remember but topped out at 2 sets at 235x5
Speaking of wheels falling off, this is the first time I’ve not hit all my cluster sets. The 5th one was a slow grinder and I called it there.
Got a video of the first 2:
6.2 - 10/8/12
Multiple Cluster Bench (5x3): 332 (only did 3x3)
Negatives DB Press (5x3): 40, 50, 60, 70, 55
Went straight from Workout 1 to Workout 2 and my arms were on fire after the first set. Knocked off the final 2 sets of this and finished with some DB press.
Here is the video of one of the sets–don’t remember which:
Big drop sets coming up tonight at 395! Woot
6.3 - 10/8/12
Drop Set Bench (3x): 397.5, 367.5, 337.5, 307.5 (hit the first two sets and failed on the third)
Triceps Rope Pressdowns: 6x8
As beat up as I was, I made it through the first two sets and was pretty happy about that. Although it was just a touch-n-go and no pause, I think once I recover a bit I will be able to easily hit it with a pause. Just didn’t have enough gas in the tank for the third set.
Here is the vid:
Gonna back off a bit for my other workouts this week and start the taper. Getting closer!
The reason I asked about the curl was because the fed I lift in (USAPL) does not have this event and the other fed that is active locally (NASA) does NOT have lifters put their back against a wall. Lifters just stand on the platform and curl the bar. Seems like a tremendous amount of back sway is allowed. I see that your fed requires the lifter to have his/her back against a wall. That’s why I asked.
[quote]kpsnap wrote:
The reason I asked about the curl was because the fed I lift in (USAPL) does not have this event and the other fed that is active locally (NASA) does NOT have lifters put their back against a wall. Lifters just stand on the platform and curl the bar. Seems like a tremendous amount of back sway is allowed. I see that your fed requires the lifter to have his/her back against a wall. That’s why I asked.[/quote]
I believe that is the difference between a “curl” and a “strict curl” 
I can’t imagine how sloppy the form gets with no wall there to keep you honest.
6.4 - 10/11/12
Foam Press (5x3): 205, 275, 315, 345, 295
Speed Bench (4x3): 225
Since I’ve been so run down, Tim told me just to work up to 315 here and see how it felt before deciding whether to just back off there or continue on up to the scheduled 345. I felt good at 315 so went for it, and the 345 was better than the previous sets. Felt good.
This took a bit of a toll on my speed bench though. Arms, especially triceps and elbow areas, were on fire so instead of the scheduled 6-9 sets, I stopped at 4. I don’t think I really get a lot out of these sets anyway since I have to decelerate the bar up top to keep from banging up my elbows at lockout.
Overall a pretty decent workout.
Gonna hit negatives on Saturday and probably skip the high rack pin press. That will be the last workout before a couple form/recovery sessions next week before the meet.
Got a couple ART sessions and maybe a massage (TBD) prior to the meet. Definitely ready to get this over with!
I watched a few curls at a NASA meet and some of them did have quite a back sway and didn’t get red lighted.
VT, do you feel the clusters on your bench have helped a lot? I’m considering doing some after my next meet in the 85-95% range.