Are you serious, csulli? The lowest I can go where there is actually any grab with the bar to my body is it resting against the back of my rear delts. Did you widen your grip out to allow for a lower bar position, (the “muscle shelf” is lower when you widen your grip out) or did you not have a very low bar position before going lower?
[quote]DSSG wrote:
Are you serious, csulli? The lowest I can go where there is actually any grab with the bar to my body is it resting against the back of my rear delts. Did you widen your grip out to allow for a lower bar position, (the “muscle shelf” is lower when you widen your grip out) or did you not have a very low bar position before going lower?[/quote]
I have, and actually I am really considering using the monolift (still walking out though) so that I can adjust the hooks much closer and have my hands outside them. In a regular rack I have to unrack the bar, walk it out, and then widen my grip.
[quote]Spock81 wrote:
HI
Does your bench ever clank on the pins sometimes on the way up??
K thanks bye.[/quote]
Yes maam I do. I unrack the bar myself, and I like getting pretty close to the uprights when I tighten up and get set. So sometimes on the last rep when I’m gettin a little tired my shoulders will start taking more of the load which pushes the bar back over my head and I’ll cheers the hooks. No probs 
Sheiko #30 Week 3, Day 2:
3/6/2013
Deadlift:
135 5x
225 5x
275 4x
315 4x
365 3x
365 3x
425 3x
425 3x
425 3x
455 2x
455 2x
455 2x
Bench:
45 1000000x
95 10x
135 10x
185 6x
225 5x
255 4x
255 4x
275 3x
275 3x
290 2x paused
290 2x paused
315 1x paused
315 1x paused
From here on down rest time betwixt sets was kept under 30 seconds.
290 2x
290 2x
275 3x
275 3x
255 5x
235 7x
225 9x
205 11x
185 13x
Deadlift from 3" Blocks:
315 1x
405 1x
455 4x
455 4x
455 4x These felt harder than the pulls from the floor.
Dips:
BW + 45lbs 20x
BW + 45lbs 15x
BW 30x
In for powerlifting futurama fan.
[quote]strongmanvinny wrote:
Dat low bar squat[/quote]
as gross as that was to watch, that dude is still pretty strong! (at least compared to some of us)
Hey, Csulli. I am going to be testing my maxes soon to see how many training cycle has carried over to my maximal strength on the big three, and I seem to in the past seven or so days started to overreach. Would it be a good idea to take three days off (with just normal walking and extremely light work and stretching to keep me from getting stiff) then max all three on the fourth day in the order of squat/bench/dead?
[quote]DSSG wrote:
Hey, Csulli. I am going to be testing my maxes soon to see how many training cycle has carried over to my maximal strength on the big three, and I seem to in the past seven or so days started to overreach. Would it be a good idea to take three days off (with just normal walking and extremely light work and stretching to keep me from getting stiff) then max all three on the fourth day in the order of squat/bench/dead? [/quote]
Yeah if you really want to test take a bit of rest. Most guys I know will deload for a week and then take a week entirely off before a meet. So for a mock meet in the gym I would at least lighten up for a week before testing. Have you done any “peaking” for it?
Bullshit Day:
3/9/2013
Barbell Curls:
45 10x
95 10x
135 5x
135 5x
135 5x
Skullcrushers:
70 10x
110 10x
110 10x
110 10x
DB Overhead Press:
50’s 15x
50’s 15x
50’s 15x
EZ Bar Preacher Curls:
70 10x
80 10x
80 10x
80 10x
Rope Pushdowns:
3 sets of 10-15
Ab Roller:
3 sets of 10
I’ve also been doing some light band curls and tricep extensions and upright rows and mini band pullaparts at home. I do sets of 20 and just do all these as a circuit type thing. I’m not sure I like band curls and triceps though. Or band upright rows. I only like band pullaparts. Maybe I should get the EZ bar from my dad’s house for curls and triceps.
I want to do extra arm work at home, light weight for high reps, just to build some extra muscle there. This isn’t even for vanity lol, I honestly feel like my arms are a weak point. If you see me in person you think “No way that guy benches less than 405.” Cuz my chest is enormous. But I think I need bigger triceps to get my bench up to 400, and biceps will help stabilize some. We’ll see. Hopefully focusing on arms a little bit will pay dividends on the bench.
[quote]csulli wrote:
[quote]DSSG wrote:
Hey, Csulli. I am going to be testing my maxes soon to see how many training cycle has carried over to my maximal strength on the big three, and I seem to in the past seven or so days started to overreach. Would it be a good idea to take three days off (with just normal walking and extremely light work and stretching to keep me from getting stiff) then max all three on the fourth day in the order of squat/bench/dead? [/quote]
Yeah if you really want to test take a bit of rest. Most guys I know will deload for a week and then take a week entirely off before a meet. So for a mock meet in the gym I would at least lighten up for a week before testing. Have you done any “peaking” for it?[/quote]
I have indeed, dropped volume and raised intensity.
All ME work was to be done as a heavy and preferably a training max single (sometimes got carried away and went to nearly a true max on some days) the second exercise would be up to a training max six, or at least a heavy six. After that it was either one exercise for volume work then abs (for squats/deadlift) or just get some back work/delt in and some tricep/bicep work.
I had overreached doing this, now I feel amazing often taking a miniature deload, and today I shall bust some PR’s. I plan to get a 30-50 pound PR for my squat, try to get a 220 pound competition pause bench (I had gotten 200 touch and go last cycle) and I am not sure what the heck I will try to get for my deadlift, as long as it is in the 365-380+ range I will be happy.
Also to the arms, if you ever want a bigger bench you will always need bigger and stronger arms. No matter what anyone says about doing shit like curls, they will help stabilize your arms/shoulders benching and keep you healthy and also having stronger biceps will mean they could be less of a weak link for back work. Tricep work also helps for the lockout and for all of the bench if you use a tricep dominant bench style like me, the long head of the tricep is also needed for shoulder health and for stabilization in other things.
For me at least, I always train my triceps after the main bench movement with lockouts, close grip work, jm presses, ect. Then for a finisher do some bicep/tricep work at the end if I wasn’t too burnt out by then, if I was then I would just do some curls or skip it altogether, this has paid me back time and again for increasing my bench, and keeping me healthy. If I don’t curl, my elbows get extremely nasty tendonitis to the point they are painful to the touch, and my shoulders I think actually start acting up some.
[quote]DSSG wrote:
Also to the arms, if you ever want a bigger bench you will always need bigger and stronger arms. No matter what anyone says about doing shit like curls, they will help stabilize your arms/shoulders benching and keep you healthy and also having stronger biceps will mean they could be less of a weak link for back work. Tricep work also helps for the lockout and for all of the bench if you use a tricep dominant bench style like me, the long head of the tricep is also needed for shoulder health and for stabilization in other things.
For me at least, I always train my triceps after the main bench movement with lockouts, close grip work, jm presses, ect. Then for a finisher do some bicep/tricep work at the end if I wasn’t too burnt out by then, if I was then I would just do some curls or skip it altogether, this has paid me back time and again for increasing my bench, and keeping me healthy. If I don’t curl, my elbows get extremely nasty tendonitis to the point they are painful to the touch, and my shoulders I think actually start acting up some. [/quote]
Lol yeah, when I was like in high school my arms were my strong point. Later on I started adopting the macho powerlifter “pfft, training arms is for sissies” mentality and pretty much dropped it entirely. Now my arms are kind of behind everything else lol. Also, I agree completely with what you said about tendon issues. I started having some shoulder tendonitis (biceps tendon) and front delt pain. After I started curling again it went away. Also when I had a bit of a bicep injury, I could actually still curl pretty much pain free, but nothing hurt my bicep so badly as trying to bench press. That should tell you right there that it has some importance.
I tested my lifts today, I felt like telling you what I got. My squat was having an off day, all I got was 275 like it was an empty barbell, and barely missed 300 from being slow in the bottom and my upper back couldn’t stay tight for long.
Did 205 for an easy competition pause bench press.
And I got 335 for a very easy deadlift, but when I got to 355 where I actually had to grind to get it off the floor (I could of still gotten it with moderate difficulty, but my back was not having it today) my back was giving me warning signs along with me being tired mentally and physically so I did a few sets of some ab bullshit (a set of L pull ups, and some type of leg raises where you bring you feet to the bar you are hanging off of for a few sets) and called it a day.
I am sure I will probably hit a heavy triple with 275-285 with my squat in a couple weeks just from not having a shitty day.
[quote]DSSG wrote:
I tested my lifts today, I felt like telling you what I got. My squat was having an off day, all I got was 275 like it was an empty barbell, and barely missed 300 from being slow in the bottom and my upper back couldn’t stay tight for long.
Did 205 for an easy competition pause bench press.
And I got 335 for a very easy deadlift, but when I got to 355 where I actually had to grind to get it off the floor (I could of still gotten it with moderate difficulty, but my back was not having it today) my back was giving me warning signs along with me being tired mentally and physically[/quote]
Next time you gotta bring some doughnuts and Pepsi Max to the gym or somethin man! Load up them carbs and sugar and caffeine lol. That’s good that you got a feel for everything though.
Sheiko #30 Week 4, Day 1:
3/11/2013
Shit got rowdy today folks.
Squat:
45 10x
135 10x
225 5x
255 4x
285 3x
295 3x
335 3x
335 3x
355 2x
355 2x
375 2x Was supposed to be two sets of one, but I wanted to just get it over with and go to bench. Btw squats are feeling FUCKING AMAZING. I never thought I’d say that. I basically stopped listening to advice and did the opposite of what you’re supposed to. My bar position is extremely low now, which I think fixed 99% of the strength issues I was feeling. I also keep my upper back very rounded lol. I know how that sounds, but it seems to work. I have it tight and pulled together, just rounded way over, and I sit back into the squat with a pretty good amount of bend over at the waist. Probably sounds like the worst form ever, but I must say, once I got it all figured out the weights instantly felt way lighter. I’ve got a whole lot left in the tank on squats now.
Bench:
45 100000000000x
95 10x or something
135 10x
185 5x
225 4x
255 3x
255 3x
290 3x
290 3x
315 2x both paused
315 2x both paused
290 6x was supposed to be two sets of three, but fuck you Boris Sheiko I did it in one set you communist bastard.
It must be said I was super pumped about bench today. I knew I could easily do 315 for a paused double, but I had never tried it before so you know how that goes. Even if you know you are strong enough, if you’ve never done it, there is still some trepidation. So mostly this was just a great confidence builder. I feel pretty certain my paused max is somewhere approaching 350 now.
Squat:
225 5x
335 2x
335 2x
335 2x
335 2x
Tricep Hell:
135 45x
took it down to my chest, then to a one board, then two board, then three board, then four board, then back to three board, then two, then one, then finally chest again. I did 5 reps at each level. I shit you not on the very last rep, I popped it up and then my arms just immediately gave way. I couldn’t even hold it over my body anymore.
Skullcrushers:
110 10x
110 10x
Upright Rows:
135 5x
135 5x
Light Band Pushdowns:
20x
20x
20x
Average Band Pushdowns:
15x
15x
15x
I felt like I was coming down with something, like a sinus infection or some upper respiratory shit (I still do), so I thought it would be a terrible day in the gym. Once I got going though I felt great. It turned out to be amazing. I set a bench PR, I completed tricep hell with 135, and squats felt fantastic. I told you shit got rowdy. I was going nuts on my triceps. The whole thing took nearly 4 hours.
Yeah, I got to see how my lifts were. I was proud of my bench that day, my squat I wasn’t so much… I am hoping I just had a bad squat day, since it seems odd that I would miss 300. I had gotten 295 calm with almost olympic squat like form (but still with a medium stance and low bar position) pretty much completely upright and a lot of quads with no technical break downs a week before. Time to go be best friends with wide stance pause squats and wide 1-1/4 squats along with good mornings and stiff leg deadlifts/romanian deadlifts. I learned some stuff from testing so I guess I am better off for taking a nutshot to the ego, more free squatting for ME work and they will be for max triples, and I need to keep my DE work lighter.
Hammer DE work, and pause squats go do a max triple four weeks from now with my main stance and probably hit a heavier triple than I did single. Oh and yes get some sugars in me right before I try to test my deadlift the next time I do all three in one day.
Sheiko #30, Week 4, Day 2
3/14/2013
Got a sinus infection. Felt dead, but didn’t seem to affect strength levels currently thank God.
Bench:
45 a bunch
95 some
135 10x
185 5x
225 4x
255 3x
255 3x
290 3x
290 3x
315 2x both paused
315 2x both paused
315 2x both paused
very strong on all reps. Great confidence booster.
Deadlift:
135 5x
225 5x
315 4x
365 3x
405 3x
455 2x
455 2x
455 2x All felt fast and easy.
Bench:
135 5x
225 5x
275 4x
275 4x
275 4x
275 4x
Paused Close Grip off 2 board:
225 10x
225 10x
225 10x
EZ Bar Curls:
110 10x
110 10x
110 10x
Average Band Pressdowns superset with facepulls:
I was just hanging out watching people squat in the monolift and I did these in sets of 20 while I waited. I probably did 10 sets or so total.
Sheiko #30, Week 4, Day 3
3/15/2013
Squat:
135 10x
225 5x
290 3x
335 3x
335 3x
335 3x
335 3x
335 3x
335 3x
Bench:
45 10x
135 10x
185 5x
225 4x
260 5x all paused
260 5x all paused
260 5x all paused
260 5x all paused
260 5x all paused
Had originally planned to do 31 and 32 then test maxes with a mock meet in the gym. I think now though I may just be done with Sheiko for the time being and do a short peaking program then see where I’m at. Then of course the meet is like June 14 or something. So I dunno. I’ll have to figure out a plan today.
Nice, what do you think you’ll get?
[quote]DSSG wrote:
Nice, what do you think you’ll get? [/quote]
I’d like to total at least 1300. We’ll see though, can’t expect too much out of the first one.
HEY my nose is really filled with snot right now too, nothing painful or anything, but when I eat or brush my teeth I have troubles breathing :D.
Pretty sure you’ll do awesome at that meet!