[quote]novaeer wrote:
If your bar speed on the speed bench is not good, you might want to drop the weight a bit. The ‘old’ rule used to be 3 reps in 3 seconds, but a better rule of thumb is if you feel like your fighting the weight at all on your 2nd strongest grip width (you’ll always be a good bit weaker on one of your grips) to drop the bar weight.
It’s heresy to some, but a way to reduce the involvement of your arms during rows is to wear wrist straps. Another issue might be your scapular mobility; if you are unable to fire this area properly you will try to muscle it up using your arms almost like a bent-over curl instead of using them as levers.[/quote]
That’s a good idea for gauging bar speed for speed bench. My strongest is definitely hands on first ring. Weakest is wide grip with thumbs at the second ring. I found that 50% of my max is very uncomfortable to use for speed bench. I can torque it too fast and it hurts my elbows. I wanted to go closer to 60% to practice moving a heavier (comparatively) weight faster and it felt good. I got it moving pretty fast but wasn’t breaking my elbows.
I definitely have some scapular mobility issues. I’ve been doing lots of scap pushups and I do YTWLs with light weight before every upper day and that seems to help my mobility a lot. Guess I just need to focus on it more.
I probably could have gotten 375+ if I had gone for it after the 365 but I wanted to play it safe and do what I knew I could.
B. Front Squats
85x6
135x5
155x5
175x3
185x2
C. Good Mornings
165x5,8,8(PR +10 lbs)
D. Leg extensions
Meat calves
25,25,25 (ouch)
I’m very pleased with how things went today. Those deadlifts were quite tiring but I’ve got a few days of to rest because I’m going out of town today through the weekend. I doubt I’ll probably do some bodyweight stuff. It will be nice to get some rest and come in feeling good on Monday.
[quote]toroman wrote:
A. Deadlift
365x1(PR +10 lbs)
370x1(PR +15 lbs)
315x5(PR +2 Reps)
275x11(PR +1 rep)
[/quote]
Good pulling there toroman! Multiple PRs on deads is very draining. Get some well-deserved rest and come back strong next week.
That’s a good idea for gauging bar speed for speed bench. My strongest is definitely hands on first ring. Weakest is wide grip with thumbs at the second ring. I found that 50% of my max is very uncomfortable to use for speed bench. I can torque it too fast and it hurts my elbows. I wanted to go closer to 60% to practice moving a heavier (comparatively) weight faster and it felt good. I got it moving pretty fast but wasn’t breaking my elbows.
I definitely have some scapular mobility issues. I’ve been doing lots of scap pushups and I do YTWLs with light weight before every upper day and that seems to help my mobility a lot. Guess I just need to focus on it more.
Thanks for the suggestions.[/quote]
If your elbows are hurting during and after speed bench, use a heavy slathering of Blue Heat or similar liniment and then cover with elbow sleeves during your work sets. You would be surprised how much it reduces the pain. Also, a couple of advil before benching every couple of weeks will keep the inflammation down.
Using straight weight, 60% is just fine. Another way of working through your weakness with a particular grip is to use that grip width first and bump up the weight as you change grips. For example, if you normally use 200 for speed bench try 180 for 3 sets using your worst grip, 190 for sets (2nd weakest) and 200 for 2 or 3 sets of the strongest grip width.
After a while you will find that this will help you should become more accustomed benching with your shittiest hand spacing and be able to move the weight better.
Notes: Hitting nice BW coefficient PRs today. If I condensed my warmup, I sure 295 would have been possible, maybe even 300. My ass definitely came up on the 290, even though my legs were straight, haha! I almost got an ass and hamstring cramp, and the weight stalled for a damn good bit. Modi almost took it twice, but let me get it. This is truly one of the benefits of having a solid partner who knows that it’s like to struggle and let you grind it out.
Thanks, man. The setup is a little bit of a pain in the ass, but once again- the benefits of having a good training partner.
Opted out of high cable rows because my backs already sore, and I’m not trying to get it any bigger or stronger in it, so it’d just be redundant.
Great session today.
EDIT: I forgot to add, I’m quite sure that the negative and static holds I did last week made the weights feel MUCH less intimidating this week. I may continue to experiment with these in the future.
B) Close Grip 2 Board Press 275x7 (PR +1 rep by accident)
295x5 (baseline PR at this weight)
295x5
C) DB Shoulder Press
60x10
80x8
100x3
90x6
90x6
D) DB Hammer Curls
40x6
55x6
60x6
70x6
Great session Matt! Always good to have a solid partner, even if we were doing different stuff today.
I got some good video of my singles and a couple of Matt’s floor presses. He’s right, I almost took it out of his hands twice on the 290 attempt, but he stuck with it. Nice job on the PR!
Finally got 365 again, and it felt good today. Just couldn’t lock out 375, but I’m switching to 3 or 4 boards for the next few weeks, so hopefully that will come soon.
Overall very happy with today’s session. Probably could have hit 370 today with the right warmups, but I just needed to get over that 365 barrier, so I’m happy with the effort.
A)KOME Flat DB Press
20 x 5
40 x 3
60 x 3
80 x 3
100 x 3
115 x 3
130 x 8
B)DE 12" Box Squat w/ light bands
Bar x some
Bands x 5
135 x 2
205 x 2
215 x 2 x 2
225 x 2 x 2
235 x 2 x 3
C)DE Dead
135 x 5
225 x 3
365 x 1 x 6
D1)GMs, paused on pins
Bar x some
135 x 8 x 3
D2)Pullups=BW x 8 x 3
NOTES: I was pretty sick earlier in the week so I tried combining Monday’s workout with today’s. It wasn’t great but worked out okay.
My squatting has taken a step backward. Substituting box jumps for box squats and not doing enough ME squatting has done a little damage. Only a few sets of the work today felt like they used to. Still, I like the jumping, and next week I’m going to try 4-5 sets of box squats followed by a few jumps.
I was planning on going heavier for the GMs but I felt a little something in my lower back. I stayed light and worked the form since they’re a new exercise for me.
They aired the Worlds Strongest man Super Series yesterday at FSN at 3:00PM from Venice Beach that I attended.
I got a lot of air time in the background being in the front row, they even showed my little brother snagging Kevin Nee’s t-shirt when he threw it into the crowd, I am like famous now LOL
here are future air times for Strongman Super Series on FSN
From TV Guide:
FSN 33 Tue, Oct 23
3:00 PM Strongman Super Series
FSN 33 Sun, Oct 28
1:00 PM Strongman Super Series
FSN 33 Tue, Oct 30
3:00 PM
3-Board
45x?
95x10
135x5
185x3
Added boards
225x3
245x1
265x1
275x1
285x1 Baseline PR
290x0.5 Spotter touched the bar for second, but then took his fingers off
285 is the most weight that I have held for bench. Oddly enough it didn’t feel that heavy. I mean it was heavy, but it was manageable. I have a sticking point an inch or so off the board. This is the first time that I noticed this. I must be able to blast through it at lower heights.
Incline DB press
70x4x8
Pull-ups
BW+35x2x5
BW+35x2x4
BW+35x1x3
Dips
BWx4x8 I felt like I needed to deload these for a bit.
[quote]Kalle wrote:
They aired the Worlds Strongest man Super Series yesterday at FSN at 3:00PM from Venice Beach that I attended.
I got a lot of air time in the background being in the front row, they even showed my little brother snagging Kevin Nee’s t-shirt when he threw it into the crowd, I am like famous now LOL[/quote]
I’ll surely check it out. Will you be the one waving at the camera, wearing one of them beer drinking hats filled with Budweiser?
This is definitly the cool place to hang, now with 3, count em, 3 movie stars.
is that like a combo vcr/dvd player? Neat. I’ll have to get me one of those
Raw Flat Bench:
95x6
135x5
155x5
185x3
225x3
245x3
275x2
305x1
315x1 - up 15lbs from last week
325 - Missed due to setup. I didn’t plant my shoulders good enough. When I lifted the bar, it tilted to the right and I couldn’t recover. I’m pretty sure I would have gotten it.
DB Tri Ext:
30x10
40x10
45x8
50x6
50x6
Chest supported Row:
45x12
70x12
90x10
115x7
115x7 - I suck at these because my left forearm has a knot I’ve been battling for the past year. Deep message is the only thing that helps. I’ve been slacking on it though.
Face Pulls:
70x15
80x12
90x10
90x8
BB Curls: 5 sets
This was an encouraging session since it’s only my second week training PL style. Back in the day, I benched 435lbs raw. When I did this, it was not PL style. My elbows were not tucked and I didn’t arch my back. My right shoulder always hurt too. Now that I’m benching this way, my shoulder does not hurt. Very cool! My first goal is 405lbs again.
[quote]c. wrote:
Kalle wrote:
They aired the Worlds Strongest man Super Series yesterday at FSN at 3:00PM from Venice Beach that I attended.
I got a lot of air time in the background being in the front row, they even showed my little brother snagging Kevin Nee’s t-shirt when he threw it into the crowd, I am like famous now LOL
I’ll surely check it out. Will you be the one waving at the camera, wearing one of them beer drinking hats filled with Budweiser?
This is definitly the cool place to hang, now with 3, count em, 3 movie stars.
Set your DVR’s
is that like a combo vcr/dvd player? Neat. I’ll have to get me one of those
c.
[/quote]
No I’m the guy in the white tank top yelling out pointless advice like I know what I’m talking about. (thankfully this isn’t picked up in the broadcast) towards the end I am the pale fat guy that took his tank top off and now has a BAD redneck sunburn.
Not sure WHICH Super Series those broadcasts are. Might be Venice, might be Mohegan Sun, might be one of the others I don’t know!
Quick question for you heavy lifters. Do all of you use belts for your deadlifts? The reason I ask is because Deads are the only lift that I fear injury on, it also happens to be my favourite.
Do you feel belts are only necessary for working in singles or can they be avoided all together?
Quick question for you heavy lifters. Do all of you use belts for your deadlifts? The reason I ask is because Deads are the only lift that I fear injury on, it also happens to be my favourite.
Do you feel belts are only necessary for working in singles or can they be avoided all together?
Keep picking up that heavy shit!!
OMC
[/quote]
I’m not really what I consider a “heavy lifter” (my max is only about 420lbs), but I sure do use one.
