Today
I had good spotters so I did ME bench. Can’t take good spotters for granted. I forgot my boards though…
Bench:
135x3
185x3
225x1 I hit the lower set of bar holding things on the way down and it fucked up my groove. I probably could have gotten 2-3with it
205x3
205x1
DB overhead:
25x10
35x10
45x10
55x8PR?
Standing military
barx5
95x5
115x3
135x1
cable rows
worked up to
204x11 cleaner reps
[quote]zephead4747 wrote:
mrodock wrote:
olympic abs???
Brian Doing Olympic Abs - YouTube [/quote]
Those seem hard. How do you rate them in terms of effectiveness?
[quote]aussie101 wrote:
zephead4747 wrote:
mrodock wrote:
olympic abs???
Those seem hard. How do you rate them in terms of effectiveness? [/quote]
idk, I thought they just sucked ass in general. ALthough mine looked more like a situp to overhead press.
I would just stick with decline situps and more conventional shit.
speed squats:
225 6x2
speed deads:
225 + 60# of chains draped over th bar 10x1
good mornings
135x4
165x3
185x3
Not to sure on your money situation, but theyve got 25% off all flex bands at elitefts.
[quote]BlackLabel wrote:
Not to sure on your money situation, but theyve got 25% off all flex bands at elitefts.[/quote]
36$ parking violation, owe my parents like 30$ for my metallica ticket still
I did DE bench with some shitty plastic concrete filled weights in my friends basement. Not even going to post anything else about it.
[quote]zephead4747 wrote:
detazathoth wrote:
Why are you doing a 2 board after benching?
I tried a raw version of the “SE” method yesterday, yeah it’s going to burn you out quickly.
I feel like I need the volume considering how weak my bench press is. And the 1 and 2 boards let me pause without destroying my shoulders. This is the first time I pred on my bench press in forever, and It’s becuase I totally changed up my training for it.
What did you do for the SE stuff?[/quote]
The Tate program has you work up to a heavy single after Speed Work, and I guess you can say it’s SE work, I did 395lbs with blue bands on a 12 inch box, and I’m destroyed from working up to a set, I can’t imagine doing 8-12x2 of that much weight.
[quote]detazathoth wrote:
zephead4747 wrote:
detazathoth wrote:
Why are you doing a 2 board after benching?
I tried a raw version of the “SE” method yesterday, yeah it’s going to burn you out quickly.
I feel like I need the volume considering how weak my bench press is. And the 1 and 2 boards let me pause without destroying my shoulders. This is the first time I pred on my bench press in forever, and It’s becuase I totally changed up my training for it.
What did you do for the SE stuff?
The Tate program has you work up to a heavy single after Speed Work, and I guess you can say it’s SE work, I did 395lbs with blue bands on a 12 inch box, and I’m destroyed from working up to a set, I can’t imagine doing 8-12x2 of that much weight.[/quote]
yeah no shit. It would seperate the men from the boys real fast.
what’s your favorite box height for heavy work?
[quote]zephead4747 wrote:
detazathoth wrote:
zephead4747 wrote:
detazathoth wrote:
Why are you doing a 2 board after benching?
I tried a raw version of the “SE” method yesterday, yeah it’s going to burn you out quickly.
I feel like I need the volume considering how weak my bench press is. And the 1 and 2 boards let me pause without destroying my shoulders. This is the first time I pred on my bench press in forever, and It’s becuase I totally changed up my training for it.
What did you do for the SE stuff?
The Tate program has you work up to a heavy single after Speed Work, and I guess you can say it’s SE work, I did 395lbs with blue bands on a 12 inch box, and I’m destroyed from working up to a set, I can’t imagine doing 8-12x2 of that much weight.
yeah no shit. It would seperate the men from the boys real fast.
what’s your favorite box height for heavy work?
[/quote]
*It would seperate who’s advanced enough for it and the fools that will burn out within 2 weeks.
I bottom out the box for Raw ME and DE work, since I just got a new suit, I start from 2 inches above parallel and work my way down every week until I can hit depth with it.
[quote]zephead4747 wrote:
Looking back:
My maxes (raw) looked like:
215 squat
180bench
315 deadlift
Now they look like:
285 squat
215 bench
365 deadlift
[/quote]
335x1 squat (idr when I did this, I just know I did at some point, I hit 315x3 at some point too)
225x1 bench
425x1 DL
Will probably make another one of these posts when I hit
squat 365x1
bench 275x1
deadlift 455x1
my progress has been slow, Maybe I should gain more weight?
Maybe you should train smarter?
[quote]Stronghold wrote:
Maybe you should train smarter?[/quote]
Burn.
[quote]Bloobird wrote:
Stronghold wrote:
Maybe you should train smarter?
Burn.[/quote]
I was thinking that he should be a circa-max training cycle actually.
Man zep, you’re under siege here…
[quote]Cephalic_Carnage wrote:
Man zep, you’re under siege here…
[/quote]
It isn’t a new thing either lol.
No worries, I’m getting my sign up slip for my meet tomorow. Then after that I’m doing that tate program. if the tate program works out well I’ll repeat it. If not, maybe 5/3/1?
Then closer to summer I’m going to start doing more of a bodybuilding approach and try to add a few quick pounds of muscle and lose a few pounds of fat.
Today:
14" box
suit bottoms
135x2
185x2
225x2
275x2
straps up
315x2
365x1
385x1
all paused
I would have done more reps, but the POS wide ass, but thin belt I was wearing was doing some serious damage to my ribs, and I was bleeding through my t shirt from it.
So I did some raw front squats lots of reps with 135-175. I didn’t kewep track of set/reps.
dimmel deads:
135x10
185x15
225x15
225x13
I think I did these right? I’ll have to watch more vids.
[quote]zephead4747 wrote:
Cephalic_Carnage wrote:
Man zep, you’re under siege here…
It isn’t a new thing either lol.
No worries, I’m getting my sign up slip for my meet tomorow. Then after that I’m doing that tate program. if the tate program works out well I’ll repeat it. If not, maybe 5/3/1?
Then closer to summer I’m going to start doing more of a bodybuilding approach and try to add a few quick pounds of muscle and lose a few pounds of fat.[/quote]
You routine-switcher you.
[quote]Cephalic_Carnage wrote:
zephead4747 wrote:
Cephalic_Carnage wrote:
Man zep, you’re under siege here…
It isn’t a new thing either lol.
No worries, I’m getting my sign up slip for my meet tomorow. Then after that I’m doing that tate program. if the tate program works out well I’ll repeat it. If not, maybe 5/3/1?
Then closer to summer I’m going to start doing more of a bodybuilding approach and try to add a few quick pounds of muscle and lose a few pounds of fat.
You routine-switcher you.
[/quote]
just trying to find what works…
I had to give a friend a ride home today because his truck broke down. But I managed this before I had to leave.
speed bench
115 6x3
bodyweight chins
alotxalot
DE squat
8x2 225
DE deadlift
225 +60# of chains draped. 10x1
very very fast, gonna bump up the weight next time. Maybe more chains lol.
abs.