[quote]GhostOD wrote:
Am I on my own in thinking that sets of speed bench isn’t that crazy? It’s not something you see done often, but let’s not forget that the first week of a DE squat cycle often calls for 12x2. Although this is only 24 reps as opposed to 36, I always find my DE squat MUCH more taxing than my DE Bench. Throw in ten sets of speed pulls after, and you’ve almost caught up in total volume, with lifts that are much more demanding. So how ridiculous is 12 sets of speed bench, really? That don’t scare me, brah[/quote]
Dude, 12 is definitely not scary. Frankly, I feel like I could do a lot more on bench but I’m not sure if the benefit is there. Plus I need to keep sessions reasonably short.
I’ve been reading some of StormTheBeach’s stuff and he goes up to 20+ sets but that is in the Accumulation block with less load (50%).
My DE squat day is a LOT tougher. That kind of messes with my head a bit. I feel like I should be hitting upper day harder. And maybe I should?
I did some math on my last DE speed bench. This felt pretty good. I’ll add 10-20 lbs next time.
bar weight = 45%
band tension at the top = 30%
Are you still training in the dungeon or are you training at the school now?
[/quote]
I honestly never feel that beat up from DE Benching. I was for a long time very convinced that I was doing something wrong. I wouldn’t go over 12 for speed work, but a lactic acid training type DE day ( like you mentioned Storm doing with 20+ sets) is really challenging/fun/ effective, imo.
I am back to training at my school, it’s quite an adjustment.
I have a hard time with chest supported rows. I like them but when you go heavy they really start to make breathing an issue.
dday, if you’re looking for mild then try the Fuente’s. Essentially anything Dominican is going to be on the mild side (as a generalization). Damn, we need to have a virtual cigar night around here…
ME Lower
Reverse band squats
135 x 5
185 x 5
225 x 3
275 x 3
315 x 1…should have done 3 here
365 x 1
405 x 1
415 x 1
425 x 1
435 x 1…equals previous PR. Ugliest walkout ever. I’ll add some heavy reps on DE days and do more squat variations on ME days.
Trap bar - high handles. First time using this bar. High handles are basically a high squat without a bar on your back. Hammers your quads. I have a 3" platform that I can stand on to set a height between high and low handles. I’ll probably try low handles next ME day.
225 x 5
315 x 5
405 x 5
435 x 3
455 x 5…vid. Felt like about 80%.
[quote]kmcnyc wrote:
Damn you canucks with your
cubans
bands
and single malts
nice work pulling- I like the trap bar too as a deload on the spine.
the dead stop presses - do sound good
nice work[/quote]
Thanks kmc. I see lots of trap bar work in my future.
The dead stop presses are very shoulder friendly. They also take the ego out of it (a problem for me) since I know the weight will be pretty low.
[quote]BlueLineCretin wrote:
Awesome ME Lower day! I love sessions w/ heavy squats and deads. You know, without a doubt, that you have worked your ass off.[/quote]
Thanks BLC. It did feel pretty good. I need to squat heavier, more frequently but that is easily fixed.
[quote]JoeGood wrote:
I really like the looks of the high handle trap deads. One thing about Westside is that you get to try lots of different movements.[/quote]
I think there are some great possibilities for the trap bar.
The variety of Westside is a plus and a minus. I’m still trying shit to see what happens. Eventually I’ll put together some sort of coherent program. I prefer the variety, trying to figure out weaknesses and so on.
Solid work with that trap bar, Git! I’m still dubious of that thing, and believe me, I spent a lot of time with it! Like, what is it all about? Is it a squat, a deadlift…ponders Make up your fucking mind!
Anywho…
Excellent work as always. Building of traps = progress pics = happy Masch. Git 'er done!
Solid work with that trap bar, Git! I’m still dubious of that thing, and believe me, I spent a lot of time with it! Like, what is it all about? Is it a squat, a deadlift…ponders Make up your fucking mind!
Anywho…
Excellent work as always. Building of traps = progress pics = happy Masch. Git 'er done![/quote]
Yes…re-he-heealyyy! And we have another Christmas party / hotel situation tomorrow. She’s wearing a little black dress. She is hot fudge awesomesauce when she dresses up.
I’m not sure where to fit the trap bar yet (main lift, assistance, both) but I know it hits the lower body and gives my spine a break…winner!
I was trying on clothes today. Based on the change-room mirror, lemme lose 5lbs before we get into any progress pics, mmmK?
Bench - 2 board
225 x 2
235 x 1
245 x 1…the last 2 times I jumped to 265 and failed. And then went to 255 and failed.
250 x 1…PR
255 x 1…PR
260 x 1…PR. Felt good. Stopped there. 265 next time.
I heard Lil Power whispering in my ear,“Crack walnuts with your ass. Crack walnuts with your ass.” I helped me stay tight. Thanks, Lil
My wife said we needed a name for the gym. Mostly because she does FourSquare (It’s a social media thing. She works for a social media company. She does Facebook, Twitter, LinkedIn, blog, FourSquare and probably other shit that I don’t know about). for FourSquare you track your locations.
Gave my wife my iPod to use in the gym tonight and she rocked out to AC/DC. So the name of the shed is now…Hell’s Barbells.
