I’m unmotivated as shit, I can’t wait to try that tate program.
Today:
Bench:
135x3
185x2
205x2
225x1
205x3
more volume then last time, but no weight PRs
add 2 board
135x5
155x5
175x5
I didn’t have a spotter or I would have gone for 2x on the 225, and up to 185 or try another set of 175 on the 2 board.
cable rows
worked up to
190something x5 clean
214x4 sloppy
lat pulldowns (flaired elbows)
130x10
150x5
170x5
machine rear delt flys
4x10 100
DB incline curls
25x20
35x16
I’m whipped, after this 80g protein shake imma go get some tripple stackers then hang our with a few people.
To SH/detty how crucial do you think overhead pressing is going to be for my total? I feel like the paused 1+2 boards do a lot more for my bottom strength. D you think I should keep the presses in my routine in the long run, or should I use lessCNS intensive front and lateral raises, and lots of bench press variations?
My butt tucks when I use the 12" box a little. How should I fix this?
today I did:
boxsquats:
185x5
225x5
245x4
275x2(these where touch n go)
Deadlift
225x4
275x4
315x2
335x0
335x0
335x0
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:
My butt tucks when I use the 12" box a little. How should I fix this?[/quote]
Work on hip/glute/ham flexibility/mobility, and use a higher box until you can squat to a 12" box.
[quote]Bloobird wrote:
zephead4747 wrote:
My butt tucks when I use the 12" box a little. How should I fix this?
Work on hip/glute/ham flexibility/mobility, and use a higher box until you can squat to a 12" box.[/quote]
Also make your abs into cheese graters. That way you can grate cheese while you train. Great for time efficiency.
I like a stability exercise followed by high rep reverse crunches in a superset.
Something like ab roller planks supersetted with bodyweight reverse crunches. 20s on da first, 12-15 reps on the second. Good for Velveeta.
Or you could have one stability day with a plank, side plank, or pallof press, and one day with an ab strengthening exercise like heavy decline crunches or high resistance band/cable pulldowns.
It’s all about progressing dem abs, mobilizing dem hips flexors and hamstrings, and activating dem glutes.
Yeah budddayyyyyyyy
[quote]zephead4747 wrote:
To SH/detty how crucial do you think overhead pressing is going to be for my total? I feel like the paused 1+2 boards do a lot more for my bottom strength. D you think I should keep the presses in my routine in the long run, or should I use lessCNS intensive front and lateral raises, and lots of bench press variations?[/quote]
I’m trying to think the last time I did a true OH Press, I do incline log press for 2-3x8-12 since that helps me practice the throwback motion at the lockout of the bench, but other than that, I drop all shoulder work including any type raise, my shoulders are cracking as it is, I don’t want to worsen them.
[quote]detazathoth wrote:
zephead4747 wrote:
To SH/detty how crucial do you think overhead pressing is going to be for my total? I feel like the paused 1+2 boards do a lot more for my bottom strength. D you think I should keep the presses in my routine in the long run, or should I use lessCNS intensive front and lateral raises, and lots of bench press variations?
I’m trying to think the last time I did a true OH Press, I do incline log press for 2-3x8-12 since that helps me practice the throwback motion at the lockout of the bench, but other than that, I drop all shoulder work including any type raise, my shoulders are cracking as it is, I don’t want to worsen them.[/quote]
thanks.
Itll be 2 weeks on tuesday since I last pressed. My shoulder is feeling ok. A few little pains here a there.
What kind of workout do you reccomend? Im thinking some light DB pressing and rows.
[quote]BlackLabel wrote:
Itll be 2 weeks on tuesday since I last pressed. My shoulder is feeling ok. A few little pains here a there.
What kind of workout do you reccomend? Im thinking some light DB pressing and rows.[/quote]
I would take SH/dettys opinion over mine. But I would start with floor pressing with a bar in the 10-12 rep range. Or just enouigh so the bar is light enough wher you have absolute perfect control over it. Jerky movements and dropping your elbows hard against the floor are a nono.
Try incline benching with pinkys on rings or with dbs for reps. Even though I had a shoulder problem, the inclines seemed less painful then flat benching.
take it for what it is. Stick with one press a week for a while.
P.S. are you still taking the ibuprofen?
Yea im gonna try and keep the pressing at an absolute minimum, might even start a little late on Saturday.
And ive been on and off the ibuprofen for the last two weeks, started 3x a day in the begining, but I kind of just forgot to take them the last few days.
I shoulder press (as assistance, NOT as a max lift) when my shoulders are healthy. When they arent, I dont.
Today:
box squats (all paused)
14"
straps down
225x3
275x3
straps up
315x1
wraps on
365x1
405x1 PR paused
No box
3x1 315 straps up no wraps
failed 365x1 w/ wraps. Fell over forwards.
Got to use the 13mm belt today.
beltless front squats
135x5
155x5
175 2x3
short session, I gotta go to work soon.
Today:
DE bench
135 9x3
Cable rows
lost count at 23 with 148
close grip bench
135x5
155 2x5
155 1x3
preacher curls
45x10
75x10
adding more weight next time.
My meet is this weekend, but I think I’m gonna skip it. I’m having a bitch of a time hitting depth with and using my suit. I don’t want to drive a long ass ways away so I can lift raw or bomb my meet. I’m not ready for it at all.
So, are you going to start the tate program on monday?
You’re skipping your meet? :-/ Go and lift what you can lift! Maybe you’ll run into someone who can give you some advice. Maybe it’ll give you some extra drive & motivation. Maybe you’ll have fun. Maybe someone can help you with your suit. Maybe you’ll hit PRs.
[quote]Bloobird wrote:
So, are you going to start the tate program on monday?[/quote]
yep.
[quote]goochadamg wrote:
You’re skipping your meet? :-/ Go and lift what you can lift! Maybe you’ll run into someone who can give you some advice. Maybe it’ll give you some extra drive & motivation. Maybe you’ll have fun. Maybe someone can help you with your suit. Maybe you’ll hit PRs.
[/quote]
I’m not getting up at 6am on a saturday so I can bomb out of a meet. I recently met two former powerlifters who want to get back into things, so I’m not to worried about finding people IRL for advice.
Although one of them told me box squatting paused would fuck up my spine, but he also said it was ok to do with lighter weights, and that stop and go would be better for me because the suit gives more at the bottom.
One guy told me as a raw benching I shouldn’t use boards at all. But other then that both have spotted me and critiqued me and such.