Yep, All the kuel kids are doing it. I finally got around to jumping on the band wagon.
Here are the results from my meet this past weekend.
Not really happy with sucking this bad. Time to do something about it.
General goals for this log:
I'm a Fat Bastard and am going to do something about it. 294 is just too damn much at the moment. Goal here is to drop down about 20LBs to the mid-low 270s. My general plan to do this is to up the high-ish rep work, ala the 5-3-1, and stop eating total crap fast food. At my worst, I have eaten 3 triples with cheese from Whataburger. I justified this by drinking unsweet tea for fuck sake.
Goal here will be to prep all of my meals myself, or most of them, and if I do eat out, it will be as "clean" as possible. This will be no more than once or twice a week. My general training plan is a 2 days on 1 day off approach. Extra rest days will be taken as needed. For the front squat auxillary lifts I am doing a combination of the boring but big and the bodyweight templates.
First night of 5-3-1, Front Squats:
Best weight max for this is 455LBs. 90% of 450(ease of math) is 405. My %s will be based on this. I want this to be a real kick in the ass. Seams like this should do. Goal here is to get my front squat into the 500s eventually. I have never really trained front squats for anything more than a triple, so this should give me the kick I am looking for.
11/9/10 Front squats.
BarX15 135X8 225X5 65% 265X5 75% 305X5 85% 345X5
225X10 for 3 sets
DId not stay back on my heals enough on the first rep of the 345 set and it fucked up the rest of it. Still got the 5 reps needed though. Shaking the rust off.
Hanging leg raises: 3X8
45 degree back raise: 3X8
Jump rope: About 12 minutes.
First day is done. Bench is tomorrow.
I suppose I will keep posting my music selections. METAL: Trans-Siberian Orchestra
DB rows. These were done "Yates style", rowing low to my hip almost, with a hold at the top and a slow-ish negative:
80X10 100X10 120X10 100X10 80X10
Cable rowzzzzz lotsXlots
Phat grip hammers: 40sX12 for 3 sets
Rev grip(palms facing out) preacher curlzzz: 50X10 for 3 sets.
I did not use straps at all, and holy fuck my forearms are nice and pumped. Ran into one of the bodybuilders at the gym who happened to be doing a back thickness day, so we just combined things once I finnished deads. Good session.
I have not done push presses in a long time. I took these over the strict press in an effort to feel more athletic, etc, etc. Anyway, worked up to a "max" then did my 85% set. It went down like this:
BarX20 95X12 135X8 225X3 275X1 315X1 350X0 Just short. My lockout sucks big time. Looking back, I probably should have done a rep max with 315 and then used the calculator to estimate my 1RM. Eh, JW says starting light isn't bad.
Any tips on form would be most welcome, as I feel like I suck at this movement. My stance changed from my strict press stance because I can't get any leg push with my feet that wide. Thoughts?
85% 240X10 185X15
Pull ups: 7 sets of 5, BDW only, varying grips
Close grip floor press: BarX10 135X10 225X10 315X9 then fail.
Floor JM press: 185X10 for 2 sets
DB alternating curlzzzz 50sX10 60sX10 70sX10
These felt suprisingly good on my wrists. I'll see where this goes.
Dove, about your push press question: I generally have my feet no wider than slightly inside of shoulder width. Basically the exact same stance you'd have if you were about to jump. Also, I never dip lower than my catch position in a power clean. Take this advice from someone who hasn't done pushpresses in at least 6 months and has never used more than 245. Looking strong brother.
This is kinda tough for me to answer, as I have always failed at benching once I got the bar off my chest. Weak triceps and all. Anyway.....
I've always been somewhat strong right off my chest, and I have done a lot of work on the following:
DB pressing: You really can't arch your way to a strong DB bench, and the only real way that I know to start them moving is a very big push form your pecs. Start the DB press with the DBs on your chest, This will work very well if you have to kick them in place.
All forms of overhead pressing: I believe that the front delts are a big part of that innitial push at the bottom of a bench press. As such, the bigger your overhead numbers, are the better. All forms of standing pressing(whether it be with a push, strict, DBs, or BB) and seated DB pressing.
I was never a big fan of the seated barbell press because my fat head always restricted my rang of motion. One thing that I did find is that setting up the overhead press in a power rack, seated and from pins, gave me some good gains. Just set the pin level so that the bar is as low as it can be without hitting you in the nose or chin, and press the bar up from the pins.
Action at about 1:40
The above video is a bit old, but it shows what I am talking about. The bar rests at about nose level for me here.
The long pause: This I got from Maraudermeat.
The movement here is a secondary consideration honestly. I have done this with regular bench, floor press, DB bench, DB floor press, and millitary presses, tricep presses and so on. Just the act of holding a weight on your chest for much longer than normal can make the initial press on a regular bench feal much easier. I guess this is sort of going hand in hand with that seated overhead BB press from pins.
Your bench form itself: By this I mean, how tight can you possibly get. Then once you find that point, work to get even tighter. Get your ass and traps as close together as possible without your ass leaving the bench. Work your feet as far under you as you can without your ass lifting. Bigger breathes, and squeezing the bar harder. Actively contract your lats, rhomboids and rear delts the entire way down, and try to make your shoulder blades touch each other, er, sort of. Another way to describe it is to try and raise your chest to the bar, similar to that old Dave Tate line of pressing yourself away from the bar.
I have also read that dips are a good key to the initial start of a bench. My dip numbers rather suck, but I have never truly made them a staple of my routines until now.
Rowing in all its forms should not be left out here either. I also think that pull-up strength is a factor here as well.
Ok, way too much typeing on my part. Hope this helps man, and best of luck with it. Last I checked you had some pretty good bench numbers yourself.
Thanks dude. How low is your catch on the powercleans? Mine was always about mid way down, i.e. never a full front squat like you see the olympic lifters do, but never standing either. I will give this a try next time.
I catch high, like maybe halfway into a quarter squat, but that's probably due to my robotically stiff hips. I've always thought the full squat cleans looked cool, but never really thought it had a lot of "athletic carryover". If you watch a basketball player about to recoil into his jump shot, that's about where I'm at. The wide base just feels really awkward and unnatural.
Warm ups: band work, various jumps and a bit of stretching. barX20 95X10 135X10 185X5
Work sets: 200X3 230X3 255X3 Thought about things for a bit. I will likely only be able to lift 1 more time before I travel to see family for thanksgiving, and training there will be limited to my sled, maybe some tire flips, and pull-ups at a plaground or from various trees. I wish I was as creative as Kakno. Anyway, I decided to go heavy for the fuck of it.
315X3 felt kinda sloppy so I left a rep or two in the tank. 255X10 went back down to the 5-3-1 top set. My conditioning kinda sucks, as I always run out of gass around rep 10 on most lifts. 5 for squat variations usually. Oh well, something to work on.
DB front and laterl raises: No rest.
20sX10 each way for 2 sets
50sX16(8 per arm) for 3 sets
Neutr. grip DB floo press:
75sX15 for 3 sets. These really hit my triceps. I think I found a keeper.