Reverse band Bench, havent done these in like 6 months…
Went up to 515x3, 525x3, 530x2 (P.R)
I was really feeling like crap, not injured or anything, just out of energy…then I remembered my old friend ammonia cap and told myself to sack up and do a heavy single…
I smoked 550, probably left 20 or so pounds in the tank…also a p.r
Went on to some high end board work with straight weight
5 board 3x5 495, 545, 565
Chinups with various grips 5x5
Tate presses 3x8 with 60’s
ended up being a pretty decent workout
was your workout raw or equipped? either way it’s impressive.
meat[/quote]
That was raw…I will (at least try to remember) post if I used equipment…one thing that I have picked up from Scott Yard is doing raw board work after your main lift is done, but not really your second exercise, All we did was switch from the cage with the rev. bands setup to our regular bench to do the high board work. Im gonna try to keep willing myself to do the board work even if I really dont feel like it after the main lift…well as long as im not totally drained…
How low (12", 15", etc) of a box do you guys use for ME box squat and DE Squats?
I think my weakness on bench is getting the bar off of my chest. Usually if I can get it half way I can get it up. I was thinking low pin press for ME day. Any other suggestions?
[/quote]
Bro box height depends on the individual what your weakness is height lenght of leg bones etc.
16 has me parallel I go anywhere from, down to a 12 and up to 18
Pause that bar on your chest for 4-6 seconds then press it. DB work with FULL ROM. Illegal wides.
[quote]harbinjc wrote:
I know some of my training partners get freked sometimes when they go the next big plate landmark, so one thing that we do is put on like a 25 and two tens or a 35 and a 10 or something like that just to get rid of that mental barrier that sometime comes with the next plate…I dont know if thats what happened…probably just cns drained from all those heavy sets…just a thought.
good job though…
p.s it isnt the end of the world if your sq is lower than your pull…it is probably most attributed to a weakness somewhere somehow. Post some video if you can I would be glad to take a peak at it.[/quote]
I wasn’t freaked out. I was pumped and felt that I really was going to get it!! I have found that anytime I have even an once of doubt in my mind before a lift I won’t get it. That wasn’t the case at all yesterday. I just couldn’t lock it out, but either way that is a great tip I will keep in mind for the future.
I may be the only person left on the planet who does not own a digital camera w/ video capabilities or a camcorder!!
UB- trained in my warehouse so had to do some improvising
1.10"log C+P- 1153, 1373, 1503,3,3,5
2.Chins/pullups-bw4,4,4,4,4,4,4
3.floor pin press(2.5"axel, about 6-8" ROM)-2016, 2456,6,6
felt heavy using that axel, and had to lay on floor due to not owning a bench,
and pin press b/c thats as low as the pins go in my rack, and trained by myself.
4.Band Face pulls/Rows- light bands* 6/6, 6/6, 6/6
5. KB bowling ball press-32kg* 6,8 this was pretty cool, kinda of like a skullcrusher but holding the round part of the KB, worked the fingers pretty good, hand position was like
how coaches tell you to catch a football.
Still a bit sore not horrid kept it LIGHT and took a while to get loose
Also Took half can of Spike Shooters for the first time MY god that?s good stuff Fed ex man dropped it off today
Box Squat w Blue Bands (low 12inch box)
Bw x ton
Bar and bands x ton
135 x 4,2,2
185 x 2
225 x 2 (8 sets)
Dropped it to 8 sets as it took forever to get loose and that low But MAN these went FAST best yet
Keg Clean and carry
200lb x 45 feet 2 U-Turns (2 sets)
200lb x 60 feet 3 U-turns
I figure what the hell better way to teach myself to get and keep the keg HIGH then to clean it up to my chest and take it for a walk. These were good hard to see where your going or impossible but Killer.
Rest of this stuff just light more for getting things moving blood flow etc.
Lunges
3 sets
bw x 15
(Giant set)
A) Rev hyper
3 x 15
B) Single Leg ex
33lbs x 30 (3 sets)
C)Leg curls
33lbs x 30 (3 sets)
LOL PUMP baby not hard by any means but I was walking funny after these
Gravity Boots hanging ab work and back stretching 10 minutes
Good times played it smart went light now heal and wait for ME days
Phill
A. Floor Press
Bar x 15, 155 x 5, 205 x 3, 235 x 2, 255 x 1, 275 x 1 (grinder), 275 x 1 (better, but my bench/lockout SUCK)
250 x 1, 250 x 1, 255 x 1 (feelin stronger now), 265 x MISS (I’m stupid), 250 x 1 (easy)
B1) Cable Row: 180 x 12, 180 x 10, 220 x 8, 200 x 8
B2) Decline BB Skullcrush: 90 x 10, 105 x 6, 105 x 8, 105 x 6
C1) EZ Curl: 80 x 10, 105 x 5
C2) DB OH Press: 60 x 8, 60 x 6
2 sets of Face Pulls
Notes: Felt stronger after 4 days off, was a little stupid with choice of weights on Floor PRess, need to realize my bench SUCKS and just back it off and hit it intelligently.
Motivated about the gym again, good sign that I’m rested.
Chain suspended buffalo bar good mornings for heavy triples
Had the chains set low so it wasnt a whole lot of fun to get under
worked up to 415x3…went up decently good
big p.r for me for these as my last triple p.r was 345, but I am getting better and better at g.m’s cuz i am still a beginner with good mornings…i never used to do them for m.e work but I am doing a lot more now
Deficit deadlifts (Sumo style)
I wasnt really whole hearted ready for a heavy deadlift so I decided to pull sumo, which isnt my forte at all, I do conventional always, but a lot of big conventional pullers swear by doing sumo in training…
worked up to 455 for a couple sets
Banded leg curls with light bands
3 sets with super high reps
done…pretty decent workout, puttin the suit on next tuesday…time to move some weight for real this time
P.S I just want to say congrats to all my training partners who are doing a hell of a job and really improving…keep it up guys
Did the same thing as big harbinjc. I wish he wasn’t posting on here because I look like a woman posting my numbers after his. But that’s life; if you don’t want to be embarassed, get stronger.
Chain suspended GMs, 325x1 (PR)
I had planned on doing triples, but legitimately felt like I was going to pass out.
Deficit Deads, 365x3x2
Really slow after the GM.
GHRs with purple band, 2x10
Standing abs
I second what Jason said, Headhunter is a great place to train.
C3)Fat Close Grip Neutral Cable Row
STACK-200x9 x6 x8
D1)Fat Grip Uni Zottman Curl
40x5 35x7
D2)VMO External Rotation
25x10
Notes: Intensity in the gym today was REALLY good. The music was loud and hard and we had a good crowd. Although my performance still wasn’t up to par, it wasn’t terrible and I’m glad I didn’t miss any lifts.
I hope to be back up soon by after the next deload.
[quote]Mr. Bear wrote:
Did the same thing as big harbinjc. I wish he wasn’t posting on here because I look like a woman posting my numbers after his. But that’s life; if you don’t want to be embarassed, get stronger.
[/quote]
Great work you too.
How much of a load of chains do you all usually use?? and the DL’s I often pull from deficit etc its from 4" seems to really give a carry over and make the floor pulling feel like cheating. Any how how far are you pulling from?? Just trying to get a feel
[quote]Phill wrote:
Mr. Bear wrote:
Did the same thing as big harbinjc. I wish he wasn’t posting on here because I look like a woman posting my numbers after his. But that’s life; if you don’t want to be embarassed, get stronger.
Great work you too.
How much of a load of chains do you all usually use?? and the DL’s I often pull from deficit etc its from 4" seems to really give a carry over and make the floor pulling feel like cheating. Any how how far are you pulling from?? Just trying to get a feel
again nice work
keep it up
Phill
[/quote]
Phill,
Thank you for your compliment. If you’re talking about the GMs, those were just suspended (concentric) GMs, so there was no accomodating resistance on that lift.
As for other lifts, I use 40-80 lbs of chain for bench, and 80-120 lbs of chain for the squat. We don’t usually use chains or bands for ME work.
As far as the deficits, for sumo, we use 100 lb plates, which are about 3 inches, and for conventional, I use a 5 inch box. I do these at least twice a month, and sometimes every week, for a couple heavy sets of three (75% of dead from floor). I will do either a rack pull or reverse band pull later in the week.
LB
1.Deads-1355 2255 3155 3715 4355
2.RDL’s- 2256 3156,5(off of 2-25#plates)
3.walking lunges-9524,26
then quickly did some band pushdowns, db curls, and rope pull throughs. oh and abs.
Question for you guys: when doing a goodmorning squat, how deep do you take the goodmorning? Tried them for the first time last night and that shit felt good (nice burn), but I was going into a full goodmorning using less than 50% of my squat. With my levers, I don’t see getting into the upper two’s lower three’s any time soon going that deep.
Thank you for your compliment. If you’re talking about the GMs, those were just suspended (concentric) GMs, so there was no accomodating resistance on that lift.
As for other lifts, I use 40-80 lbs of chain for bench, and 80-120 lbs of chain for the squat. We don’t usually use chains or bands for ME work.
As far as the deficits, for sumo, we use 100 lb plates, which are about 3 inches, and for conventional, I use a 5 inch box. I do these at least twice a month, and sometimes every week, for a couple heavy sets of three (75% of dead from floor). I will do either a rack pull or reverse band pull later in the week. [/quote]
Thanks bor yes was a mis read missed the chain suspended and caught just the chain.
[quote]undesired08 wrote:
Question for you guys: when doing a goodmorning squat, how deep do you take the goodmorning? Tried them for the first time last night and that shit felt good (nice burn), but I was going into a full goodmorning using less than 50% of my squat. With my levers, I don’t see getting into the upper two’s lower three’s any time soon going that deep. [/quote]
Well goal dependent Id say most of the time use a Full ROM. Unless you are using a limited ROM on purpose to work a weak lock out. But sounds more like your issue is in the low end.
Just keep working it bro it will come up if its hard and you cant move much load its an area that needs attention. IMO any way.
[quote]Phill wrote:
undesired08 wrote:
Question for you guys: when doing a goodmorning squat, how deep do you take the goodmorning? Tried them for the first time last night and that shit felt good (nice burn), but I was going into a full goodmorning using less than 50% of my squat. With my levers, I don’t see getting into the upper two’s lower three’s any time soon going that deep.
Well goal dependent Id say most of the time use a Full ROM. Unless you are using a limited ROM on purpose to work a weak lock out. But sounds more like your issue is in the low end.
Just keep working it bro it will come up if its hard and you cant move much load its an area that needs attention. IMO any way.
Phill
[/quote]
Yeah, bottom end is where the “oh shit” feeling is. Btw, this thread is by far the best on this site. As far as guidance, inspiration, motivation, and I have read almost every page(some twice) and have yet to see a flame or any negativity. Thanks again Phill, I will just keep plugging away at the bottom.
[quote]undesired08 wrote:
Question for you guys: when doing a goodmorning squat, how deep do you take the goodmorning? Tried them for the first time last night and that shit felt good (nice burn), but I was going into a full goodmorning using less than 50% of my squat. With my levers, I don’t see getting into the upper two’s lower three’s any time soon going that deep. [/quote]
I find that good morning squats are an excellent second ME or accessory movement. I take the good morning as far as I can while still mantaining an arch. then I start the squat. I take the squat ATG and pause it for a moment at the bottom. I like to keep the reps in the 4 to 8 range. I prefer them as an accessory movement.
