[quote]Phill wrote:
Mr. Bear hell yes tell me about it going low, reps, high bar, it brings forth a HUMBLING load for sure. Nice work.
June 28th
conditioning
25 BW squats
25 push ups
25 sit ups
Almost skipped em woke up late but got em in
Went and loaded the small tire approx 500lbs in Cals truck and we moved it to the gym for later use Going to get some strongman stuff going on
Then hit the gerbil wheel (treadmill) for 45 mins low/mod pace but HIGHest incline for 45 mins also had 5 all out 30 second intervals in there ROUGH.
Then just a ton of needed stretching, foam roller, etc Oh and got boxer liniment they have here for the Mauy Thai Fighters OMG that stuff gets HOT!!! Felt great but wow it burns.
That?s it just going to rest a bit and recover. FOOD!!![/quote]
Phil, tell me more about that liniment…I haver been using the hot blue and hot pink horse liniment that they sell at elite fitness
[quote]harbinjc wrote:
Mr. Bear wrote:
ME deadlift
I told myself I was going to take it easy this week. Here are the results
Reverse band dead (green band)
The band touched easily with 135.
-worked up to 495x1. It wasn’t extremely difficult, but the bar completely sucked and I didn’t have any chalk.
High bar squats, butt to heels
135x10
225x10
I know that’s a gay weight, but I haven’t done squats for reps above three for as long as I can remember and I haven’t gone that low in my entire life. I’m going to do these after my ME lift for the next few weeks. I’ll probably take a step back toward manliness and do them with 275 next week.
Bear
You bitch…I thought you were taking the week light? I had a pretty good DE Upper day today, I did the super speed band cycle from the elite manual…40% for 8x3, the first three with one mini doubled on the bar, the next three with two freakin mini bands doubled on, and the last two with just one mini doubled…wow that was some band tension
Anyways…dont be a youknowwhat and miss out on our lifts this weekend, it would be cool if at least on saturday you could come to help spot me and Andy cuz the straps are goin up and not stopping until i’m satisfied[/quote]
Well, that was the goal. Then I thought I was being gay and started getting pissed about missing lifts. I think I’m officially the first person to ever do reverse band pulls at the Y.
I’ll give you a call tomorrow. I have a pretty good story as to why I couldn’t make it Sunday morning.
Phil, tell me more about that liniment…I haver been using the hot blue and hot pink horse liniment that they sell at elite fitness[/quote]
Man its some BAD ass stuff. I guess its only available here in Thailand the bottle is all in Thai They use it on the Mauy Thia Fighters. The only english word on it are the two active ingredients which I think are the same as like Icy Hot (Methyl Salicylate and Menthol) The Boxing Liniment on the front.
It aint no icy hot though It literally for a few mins feels like someone poured lighter fluid on you and put you to flame then cools a bit and stay just HOT!!!
You might check a Boxing supply its a thin yellow oil. Works wonders Im going to put some on pre DL tomorrow.
Pm if you need more info…
Oh today off day. just had tons of food a sec ago. went for a cruise in the jungle, to some natural Geysres and bathed in a hot mineral spring massage etc… NICE!!!
Phil, tell me more about that liniment…I haver been using the hot blue and hot pink horse liniment that they sell at elite fitness
Man its some BAD ass stuff. I guess its only available here in Thailand the bottle is all in Thai They use it on the Mauy Thia Fighters. The only english word on it are the two active ingredients which I think are the same as like Icy Hot (Methyl Salicylate and Menthol) The Boxing Liniment on the front.
It aint no icy hot though It literally for a few mins feels like someone poured lighter fluid on you and put you to flame then cools a bit and stay just HOT!!!
You might check a Boxing supply its a thin yellow oil. Works wonders Im going to put some on pre DL tomorrow.
Pm if you need more info…
Oh today off day. just had tons of food a sec ago. went for a cruise in the jungle, to some natural Geysres and bathed in a hot mineral spring massage etc… NICE!!!
Phill
[/quote]
Phil,
the methyl salicylate is also the active ingredient in the horse liniments we use, it is also some potent stuff. I am guessing that the difference between the Thai stuff and the horse liniments are the inert ingredients. I am guessing that the thai stuff isnt easy to come by either (unless you are in Thailand, which it sounds like you are) and elite fitness sells the stuff for about 7 bucks a bottle, and that lasts for several months worth of working out. I love liniments so thats why I am so interested.
Yup prob near the same. Heck prob just so strong they wont allow it for human use in the states to many whinners but they allow it here.
Oh and yhea its cheap here BIG bottle is about $1 and id say that would last a few months at least. There is a pic of it on my Thai thread in the Photo forum about page 7 I think.
Im liking the stuff Ill see if it helps in the long run
Phil,
the methyl salicylate is also the active ingredient in the horse liniments we use, it is also some potent stuff. I am guessing that the difference between the Thai stuff and the horse liniments are the inert ingredients. I am guessing that the thai stuff isnt easy to come by either (unless you are in Thailand, which it sounds like you are) and elite fitness sells the stuff for about 7 bucks a bottle, and that lasts for several months worth of working out. I love liniments so thats why I am so interested.[/quote]
Another benefit is just the holding of the higher loads than you are used just having that load on you gets the body accustomed to it so it doesnt feel as crushing etc.
Deadlift 135 x 20, 185 x 10, 225 x 10, 275 x 5, 315 x 3, 365 x 3, 405 x 3, 455 x 3, 495 x 3, 545 x 3, then 495 x 1,1
Felt good that last rep on 545 was All OUT!!
Grip 585 x 30+ seconds Rack pull then Hold.
500 or so lb tire flip first set x 6 flips, set 2 x 22 flips, Put it back 8 flips or so
Took out the front squats and GM?s today after the heavy pulls and did these. Nice change. going to go a bit further and time it next time try and aim to get better.
.
4) Step-ups 100lbs x 7,7,5
Pillar Bridges 90lbs x 3 sets max time
then various BW abs to failure
A. Push Press:
bar x a lot
95 x 10
115 x 5
135 x 3
155 x 3
missed 195
185 x 1
175 x 3
My push press is pathetic! I’m going to be really hammering these until they start to get more in proportion with my bench. Haven’t done a ME bench in a while but I’d guess it’s at least 345.
B. Military Press:
1 x 6 @ 135
1 x 4 @ 145
1 x 6 @ 135
1 x 6 @ 125
C. Close Grip Bench:
2 x 12 @ 185
1 x 11 @ 185
D. Lat Pulldowns:
1 x 15 @ 140
2 x 15 @ 150
E. Decline Sit Ups:
2 x of a lot
Hey Westsiders,
I want to incoporate some of the westside lactic acid stuff - I was wondering what lifts, reps etc do you use for it and how often - every few weeks, every other week etc. Just want to get a rough idea so I can get started with it.Thanks
Day 4 Load 1 RE 8 rep day 70% day
1A) DB OH Press Load = 55lb DB
1B) Chins load = BW
15 min EDT
5 = 2 sets
4 = 2
3 = 2
2 = 15
Total = 54
Face Pulls
100x 12, 120 x 8 140 x 10
Cable External Rotation .20lbs x 10 3 sets
4A) decline s-up Load = 50 x 7,6,6,3
4B)dips load= bw +25lbs x 7,7,7,5
Performance hit the basement on set 4 so stopped
5)Cable lat raise load=30lbs = 8,6,5
6A)Band Pull a parts x a lot red then mini
6B)Cable flys. 60lbs x 9, 50lbs x 12 2 sets
Elbow wasn?t liking the 60 so dropped to 50 and just moved nice and steady felt good
Not the greatest sleep, also low back hams etc bit sore from yesterdays DL effort.
Over all good day the EDT zone got me sweating pretty good and set the pace of the w/o minimal rest go for quality reps. Was done in less than 45 mins.
Weight = 109kg not moving up to damn great yet im at 4000 and rising on intake.
Just wanted to ask the more experienced lifters for some help here. The tips you guys gave me on the box squat were very helpful and I was hoping to get some input on my bench.
I have a weird problem when I bench in that my sticking point is very high. By very high I mean at least halfway up. This is raw bench.
Ordinarily I would just think it’s obviously a problem with tricep strength, but I’ve been hammering close-grip and dips like crazy- my close-grip (hands just inside the knurling) is about 85-90% of my normal bench, which I bench with a slightly close grip (pinkies maybe 3" inside the rings) to begin with. I haven’t missed lifts my last two ME weeks, but when it stalls up that high my ass starts to pull off the bench as the weight stalls.
I am tall (6’4") and have long arms for my height, so that could be a reason it stalls out high, but I was wondering if anybody had some ideas they felt like throwing at me.
I guess just more and more tricep work for now though?
[quote]jtrinsey wrote:
Just wanted to ask the more experienced lifters for some help here. The tips you guys gave me on the box squat were very helpful and I was hoping to get some input on my bench.
I have a weird problem when I bench in that my sticking point is very high. By very high I mean at least halfway up. This is raw bench.
Ordinarily I would just think it’s obviously a problem with tricep strength, but I’ve been hammering close-grip and dips like crazy- my close-grip (hands just inside the knurling) is about 85-90% of my normal bench, which I bench with a slightly close grip (pinkies maybe 3" inside the rings) to begin with. I haven’t missed lifts my last two ME weeks, but when it stalls up that high my ass starts to pull off the bench as the weight stalls.
I am tall (6’4") and have long arms for my height, so that could be a reason it stalls out high, but I was wondering if anybody had some ideas they felt like throwing at me.
I guess just more and more tricep work for now though?[/quote]
I believe that you still have a tricep weakness. You need to find tricep exercises that closely resemble the motion at the point of the weakness. close grip bench and dips resemble the action of the initial push from the bottom.
I’m assuming that you bench using a powerlifting style (elbows in and then flaring at the top). the close grip bench and dip keep the elbows in. See what I mean? There are a few exercises that you can use to train the triceps through your weak point.
rack lockouts- use a power rack and put the safety bars at the height at which you fail.
elbows out skull crushers( that’s what I call them). I’m not sure of the real name. what you do is take a set of dumbells and sit back on an incline bench. place the dumbells on your upper chest on their ends touching each other. You then press them up keeping the end of the bell on your chest touching the entire time.
Your elbows should be flared out the entire time. don’t lock out your elbows at the top. your not pressing them like an incline. It’s really important that they stay in contact the entire time. when you reach the top you reverse the motion keeping the dumbells touching. It’s a killer. it will thicken up your triceps right around your elbow. I like to call it the benching portion of the tricep.
high board presses. (3 and 4 board)
floor presses - lay on the floor and have someone hand you a barbell. bring the bar to the floor until your upper arm contacts the floor. keep tight, pause for a second and then press it to the start position.
I was under the impression that most, if not all people benched a considerable amount more with a wider grip than a closer grip.
I’ll keep hammering the ole triceps some more. My bench has been going up so I’m not stalling out, I just thought it was weird that my sticking point was so damn high.
I have gorilla arms as well and my weak spot starts about mid way as well. Whats been. comes of chest great and the last inch or two well if you get it there you can will it up. its after losing that strecch reflex etc.
Another thing is be sure your strong and have SPEED out of the bottom. that will alow you to use momentum through the week point. Keep nailing some pin presses pauses at the point you begin to stal and High tension band work has helped me really have to grinds out that second half.
