i just did a few reps in it. im gonna try a lot of work in it tomorrow.
I actually remembered to measure the length of the bands from where they were choked to where the bar hit my upper abs when doing reverse green band presses today…roughly 50".
K guys Im on week 5 of the beginners routine. Heres what happened today: I was able to clear my 275 max today and replaced it with 285. The lift was great but after all of the squatting, my hip flexors seemed to be on fire, not in pain but just very used. Anyone ever felt this?
Secondly, I will have to do goodmorning squats in the next phase, can anyone describe how to do them.
Also I have to do a ball press, when I press, is it done with elbows tucked as the other presses?
Thanks!
Artguy- Yea get used to that pain with wide stance squating it is a good pain though…Good Morning squats a fucking great exerscice, do a traditional rounded back gm to parrallel with a close stance, then from the parrallel gm position go into a deep olympic style squat really get deep, I personally like to pause for a few seconds at the bottom, the heavier I get the less i pause, then when you reach he bottom explode as fast as you can out of the bottom. These are very hard but they kick the living fucking shit out of you Posterior chain, and they helped me get out of the bottom. I like to really take these ass to the grass they are a killer and I fell they helped my squat more than any max eff exersice I do, You just cant be a pussy, you have to hit parrallel with the gm and then go into a very deep squat,you will have to really fight to get a arch when you go back to the top, you will really arch out of the hole and open the hips ups this is why this is such a great exerscice and Contributes to your powerlifting squat…Big martin
i use basic inzer briefs for de days and yes, the sizing is extremely high (like for someone 60 lb heavier than me,theyre snug)
Put my shirt on for a proper session today.
All I have to say is OMFG it huuuuuuuuuuuuuurrrrrrrrtttttttttttts.
I was still bruised from the other night trying it on, and this just made it worse (slight bleeding too). Got the shirt all the way down and I still struggeld to get anything to touch, until I conciously tucked my shoulders properly, and that was only when I did 440…popped off the chest very quickly.
Now time to let my underarms rest, so I can wear it again.
Big Martin, you were right, the groove is exactly the same as my blast, but 3x the pain.
However, my wife thinks Im nuts.
On the denim shirt-Listen to Steve. I had no problems touching tonight and was a couple of inches away from a 20 lb PR in only my second session with the shirt.
For those with hip problems-for the last three or four months my hips would pop every time i sat down. Loud too. Last saturday after reading some stretching stuff in Supertraining, i decided to try letting the adductor machine stretch me out. I do high reps with light weight and let the weight really stretch me out at the bottom of each rep. My hips havent popped since then. I cant wait for Saturday so i can squat. I do the same thing on the abductor machine except i hold the knees out position for a count of 5. i do that for 5 or 6 reps.
Damn Bigmartin thanks for that awesome description. Thanks for making me feel better too about the squat, I thought I did something wrong 
Its surely a new feeling though.
Anyone care to comment on teh ball press?
Artguy- The best thing to do for that hip stifness I have found is to drag the sled for time very light and wide stance band GM’s with a ligth band for 3x33 I like to do this whenever my hips fell banged up…Keep up the good Work Big Martin
Gq, do the ball presses with the same form you’d bench with…elbows turned in.
Cyco- Holy shit my man I did not know you had that big of a bench congrats bro…yea those Inzer Polys hurt like a mother fucker, it sounds like your shirt is perfect, I have never ever been able to get poly that will only allow my opener to touch, I am usually 20 pounds off from my opener with a poly, so it sounds like your shirt is perfect…Big Martin
Anyone get that Nazareth BB Bench Press tape yet? If so, what do you think?
I think I might order it up if its good.
Ryno- Order it, Those Metal Militia guys know there shit… Any one else going to do the IPA meet on Decmber 20th in New York Being put on by Bill Crawford and Metal Militia, I am preety sure I am going to do it it will be quite a trip for me but it should be fun , ?? ??? Big Martin
Thanks Martin, still gotta hit 440 in competition tho. That would make me about 110lb below the nz record (damn you 3x world champion Derek Pomana
Oh well, 2 weeks out from my National Bench Champs, Dday = 11th October
Cool, bm… ordered. Also got some metal briefs… wanted to try those for a while.
Question – I’m having a problem with my wrist. When I’m done with a set of heavy presses, I get this shooting pain in my left wrist. I have to sit and hold on to the bar for a second after I’m done and kind of ease my fingers off… It also happens when I’m done with a set of pulling my own bodyweight – chins or fatman pullups usually. I have no problem with deadlifts or dumbbell rows or anything like that. Its really pissing me off. ART is not helping, and I can’t figure out what I’m doing wrong. Goldberg told me to ice it up,… which I have been doing. But I just thought I’d ask if anyone else has an idea for a fix.
Oh yeah, I ordered some Metal wrist wraps too… You think those might help a little? I’ve never tried wrapping my wrists before.
ryno, wrapping my wrists helped me immensely with wrist pain. When I first started reverse band presses I used to get the exact pain you described for days on end…no pullups, rows, etc., were an option because it was so bad. Wrapping and just generally giving them a break has helped, and the pain rarely comes back.
Hey guys, I did my ME bench day today and I just have to say that I LOVE this shit! Im still sore from leg day but its all good.
I do have a question:
At the end of the beginners WS workout it looks like this:
Week 9
Max day near end of week
Box Squat: work up to a 1 rep max
Bench Press: work up to a 1 rep max
Deadlift: work up to a 1 rep max
Note: These maxes will be used as the 1RM for the next eight-week cycle.
Ok so do I try to max out on all of these exercises on the same day or do I designate separate days? Wont my deadlift suffer after I max out on squats? Also, is the structure for this max day the same as it is for the primary movements the other weeks (i.e. do sets of 3 reps then go down to one until i reach a one rep max)?
I would max out on all 3 on the same day. If you’re going to be competing, you’ll have to do this anyway in meets. If you’re not going to be competing, then you’d have to split the squat and dead max effort days up by nearly a week to hit them both fresh. Just some thoughts.
You can test them however you like…over the course of a week, on the same day, whatever. If you are going to be competing do them on the same day to get a feel for how it will be.
As far as how to work up, check out some of Bob Youngs’s articles at Elitefts.com …there is a series called “Handling lifters at a meet” that will show you how many lifters like to work to their max under “meet conditions”. Normally this does not entail doing 3’s like on a normal ME day.
By the way, Gq: your bench will probably suffer the most of all, provided you do things in the proper order (squat, bench, dead). I learned that at my last meet. Benching after squatting heavy is TOTALLY different then benching alone.