Something didn’t feel right when I woke up this morning. I may have slept on my arm wrong or something. I should have backed off but I was an idiot and decided to push it. It felt fine during the entire range of motion except for the handoff portion. Odd. I know. I’m taking 3 days off this week to head up to gainesville and see my girly and I’m having ART done tomorrow or tuesday. This time I’ll just get both shoulders done.
Can you guys give me some pointers with my bench?[/quote]
pointers YES!!! liftoff man have that spotter actually lift it off get it up and out where you need it NOW when you call for it seems he was not working at all just spotting it.
Also spotter again, unless he can powe curl that load your fucked if you miss. get him something to stand on and take a firm overhand grip and again lift it off for you.
Other than that not flaming with all this butt all of those were partials drop the load and go full ROM. its floating to your head a TON as well some will happen but its getting up way to early IMO.
fastest fix ive seen is stay tight and dont push the bar away from you which tends to have you unlock and round the shoulders forward. think about pushing you away from the bar. this will havve you reallly press that upper back into the bench make your pressing line better
last your spotter should know what your going for rep wise once you hit that he takes it now!!! slam the some bitch back in the rack save your shoulders
Phill, you really hit it on the head. I am starting to understand the value of a good spotter, and unfortunately I fear I am going to get hurt at my gym because there is a serious lack of guys who know what they’re doing. Last week on my ME bench I didn’t have the normal guy who spots me there so I just had to grab someone, and that was a mistake. I explained to him don’t touch the bar unless it is going back down and yet he still did.
And by the time I worked up to my really heavy sets, he wasn’t even strong enough to give me a hand off anymore. He helped a little bit out of the rack but basically I had to lockout it out then bring it out and steady it for my descent. He was the only other guy on the floor at the time so I had no choice. It was either that or no spotter at all. It is usually 2 women who are the only staff members there, and they are in dress clothes and aren;t looking to spot anyone. Plus they probably weigh about 1/2 of what I do. I really need to find a new gym when my contract is up.
Speed bench w/various grips (~55% 1 RM)
135 x 3 x 12 sets with pinkies on rings, close grip, and then ring fingers on rings
Lying DB Extensions (DB in each hand)
35# x 5, 40# x 5, 5, 5, 5,
Supinated Grip Pulldowns
170 x 8, 180 x 8, 8, 8,
Lateral Raises supersetted with One arm rows
30# DBs x 8,8,8, + 100# DBs x 8,8,8,
That’s it. Broke protocol and did a couple heavier triples at 185 and 205 just to see if the bar speed was still good. It was. I think my slow bar speed has been holding my bench back so I am really focusing on that. The rows were a bitch after the pulldowns. 100 x 8 was a previous best so I tied it after the other lat work.
I might be going over to train with Harbinjc in a week so he can show me some stuff. It’s about a 2 hour drive but well worth it. I am excited.
I might be going over to train with Harbinjc in a week so he can show me some stuff. It’s about a 2 hour drive but well worth it. I am excited.[/quote]
DAMN GOOD idea always a good to get around driven ppl that are stronger then you or just friggin intense. Brings us to another level
[quote]Dre Cappa wrote:
Hey Nole, what’s the difference between a Metal Militia setup and others?
ExNole wrote:
Florida Titan wrote:
My lift off guy does really suck. I need to teach him ALOT.
What do you mean drop the load? I didn’t touch in the shirt as it was.
Anyone have any Metal Militia experience?
I mostly bench raw, but my set up is pretty much MM.
[/quote]
They set up with their legs way underneath them and try to get a really big arch. Theres an article on undergroundstrength.com about the setup. Theres a lot of other stuff about getting weight to touch with a shirt, but I do the intial set up raw.
SO… The last workout I posted was from last Monday. I suppose it’s time to play catch up.
Gags,
I loved the DL video. The “Crashing” of the weight on the ground is the best “no budget” special effect ever.
Christine,
Explain your avatar.
harbinjc,
You are a big strong MOFO… just in case you hadn’t noticed.
Meat,
Nice meet. You started off by setting records.
Florida Titan,
You have to be careful about the way you sleep on your arms. I think Cressey wrote about problems that can occur. (I forgot what he said though). It’s something that affects me a lot.
Bleh… It’s late. I’ll post Thurs and Sat workout tomorrow.
[quote]Phill wrote:
c. wrote:
Phill wrote:
Norweige wrote:
I’ll be sure not to pull 585 (or the equivalent of it for me) w/o a warmup, as funny as that is.
More importantly be sure to wear proper undergarments
Phill
so your saying I shouldn’t wear my boxers under that ugly singlet?
c.
lol no hell that wouldnt be fun to get on anyway pulling a singlet over some boxers they be all bunchin up look like ya had a wrinkly ass lol
Phill
[/quote]
I see I will have to do something worse to get past the whole boxers “incident”. Maybe I’ll video tape myself doing stiff legged deads in just a jock strap with the camera perched from behind. It makes me cringe just thinking of it.
for training today, I did some sled dragging at a park near my house. I did it barefoot. I started out with a sweatshirt and windpants on. by the time i made it back, i had stripped down to my boxers and t-shirt. the thigh pump made the windpants look like tights on me. I got some pretty strange looks.
[quote]4est wrote:
SO… The last workout I posted was from last Monday. I suppose it’s time to play catch up.
Gags,
I loved the DL video. The “Crashing” of the weight on the ground is the best “no budget” special effect ever.
Christine,
Explain your avatar.
harbinjc,
You are a big strong MOFO… just in case you hadn’t noticed.
Meat,
Nice meet. You started off by setting records.
Florida Titan,
You have to be careful about the way you sleep on your arms. I think Cressey wrote about problems that can occur. (I forgot what he said though). It’s something that affects me a lot.
Bleh… It’s late. I’ll post Thurs and Sat workout tomorrow.
[/quote]
in case you didnt notice, Meat benched 495 raw, thats impressive. I appreciate the compliment though…I will be more willing to accept it when I smoke some world records here in a few weeks. Everyone on here impresses me to be honest with you.
Remember what GI Joe always said…knowledge is half the battle, I think the other half is growing some balls to get under some heavy ass weight, which I am still working on
[quote]maraudermeat wrote:
I see I will have to do something worse to get past the whole boxers “incident”. Maybe I’ll video tape myself doing stiff legged deads in just a jock strap with the camera perched from behind. It makes me cringe just thinking of it.
[/quote]
god help us what is this coming too. lol
Nice soon we’ll have you running hill sprint etc just try and stay clothed lol
in case you didnt notice, Meat benched 495 raw, thats impressive. I appreciate the compliment though…I will be more willing to accept it when I smoke some world records here in a few weeks. Everyone on here impresses me to be honest with you.
Remember what GI Joe always said…knowledge is half the battle, I think the other half is growing some balls to get under some heavy ass weight, which I am still working on[/quote]
Great post and even greater attitude to ones own goals and others bro thanks and keep kickin ass
