697 replies to this topic

[young_alex]

I promise to destroy you, George!! [][]]]0p0l0p;

Day 3 - Saturday, August 16, 2008 - BENCH ASSISTANCE

Neutral Grip Pullups
- BW x 8, 8, 8, 6

Lat Pulldowns
- 4x10x100

Rolling Extensions
- 3x10x45-lb dumbbells

H Rolls
- 3x12x25-lb dumbbells

Curls
- 35-lb dumbbells x 8, 8, 6

Shrugs
- 315x10
- 2x8x405

[young_alex]

Day 4 - Monday, August 18, 2008 - DE LOWER

DE Squats off foam vs. green bands +4 chains aside *
- 5x2x205

Pin 1 Pulls vs. criss-crossed light bands
- 365x2 (worked up in Conventional, missed 3rd)
- 3x3x225 (sumo)

Hyperextensions
- 3x15xBW

* The chains are 8-lbs apiece and the green bands do not provide enough tension at the top. Oh well.

[Marcus]

The key to bands is the amount of tension in the hole. You don't want them to go slack in the hole. You want them to have enough tension in the hole so every inch of stretch increases the weight linearly.

[Mark Bell]

There are a lot of ways to set up the bands. You may need to wrap the bands around the top of the bar a few times to get more tension. Really there are a million ways to get more tension. Just like Marcus said make sure the bands are some what tight even in the bottom.

[young_alex]

Thanks for the tips, Marcus and Jackass, I will implement them next DE session.

I have changed the rotation of my days so that I don't bring so much gear to class. It sucks to lug around a belt and bands when you have notebooks and stuff!

Day 1 - Tuesday, August 19, 2008 - BENCH ASSISTANCE

Neutral Grip Pullups
- BW x 10, 10, 6, 6

Rolling Extensions
- 3x12x40-lb dumbbells

Curls
- 2x10x35-lb dumbbells

I took it easy today since I did a heavier bench assistance day on Saturday.

Also, I tried riding to school on my bike with my Titan briefs on to cut down on time (so I didn't have to put them on at school). It was a stupid idea and I will never try it again! Don't ask me why, I just did.

[young_alex]

Day 2 - Thursday, August 21, 2008 - ME LOWER

Foam squats with Reverse Monster Minis (setup pin 5 from the bar) [suited]*
- 495x2 (straps down)
- 545x1 (straps up)
- 405x3 (straps down)

SLDL **
- 1x5x225

Lying single leg curls
- some weight x 10, 10

Hyperextensions vs. light band
- 4x10 (had some trouble with getting enough tension...again)

GHR vs. light band
- 2x3 (I completely suck at these with the band)

* The setup at school is different than @ Gold's so I'm going to count this as a PR. I don't remember how high the monster minis were at Gold's.
** My left lat started to act up again so I foam rolled it in between the leg curls. I don't know why so I only did a set.

I saw some dude with a purse today. I saw no girlfriend but he was walking with another dude. It was pretty weird. I mean the dude with the purse.

[Marcus]

The bands should be so there's no tension at the top. They'll give you ~90-100 on the box.

[young_alex]

Day 3 - Saturday, August 23, 2008 - BENCH DAY

Speed work
- 4x3x185 (medium)
- 4x3x185 (competition)

Shirted 3-board for triples *
- 335x3
- 355x1 (my lockout sucks major balls!)
- 335x3
- 335x2 (missed third, twice...not a good idea)

H Rolls
- 2x15x20-lb dumbbells

Rolling Extensions
- 1x20x35-lb dumbbells

* My lockout is utter crap! I've hit 335 full range before but I can only manage a triple off a 3-board! 355 felt slow and ugly but I've missed it full range midway through the lift! This is stupid. I think the monster minis are way too much for speed work so I will work in something with chains or regular minis.

[young_alex]

Day 4 - Sunday, August 24, 2008 - DE LOWER

Speed Squats on Foam vs. Chains *
- 3x2x225
- 1x2x315
- 1x2x365

Pin 1 Pulls vs. X-Crossed Light Bands
- 3x3x275 (sumo)

* I spent a whole hour and a half trying to get as much tension out of the bands as possible! I was freaking exhausted by the end and I still didn't get enough tension!! I also have video of the 365 vs. chains and I will post it as soon as I buy the table for my apartment.

[young_alex]

In the first 5 seconds, I squatted 315 for a double. In the rest of the video, I couldn't get my stance right on the first rep so that through me off a little and on the second rep I completely came forward in the hole making that rep look ugly as shit.

[Marcus]

Dude, you need to get tighter when you unrack and walk that back. Don't let the weight own you and whip you around. You were doing better at that with the bands.

[young_alex]

Day 1 - Tuesday, August 26, 2008 - UPPER ASSISTANCE

Seated Cable Rows
- 3x5x200

Lat Pulldowns
- 4x8x120

Dumbbell Bench [palms facing each other] (just wanted to try it for fun)
- 80s x 5, 8, 8

Rear Delt Stuff
- 3x10

Curls
- 35s x 10, 10, 6

I also messed around with the GHR a bit - I did some GHR vs. band holds at the top. I suck at static holds with the bands so I will work on these!! I also saw "Bigger, Stronger, Faster" yesterday and it was freakin cool!

[young_alex]

Day 2 - Thursday, August 28, 2008 - ME LOWER

Pin 1 Pull vs. Chains (chains add approx. 64-lbs @ the top)
- 455x1

Single Leg Curls
- 3x8 with 1 second holds @ the top

GHR vs. Light band
- 3x5 with 1 second holds @ the top

I need to do more accessory but I never know what to do!

[Marcus]

Shrugs! It'll help your lockout issues. You could try to get in some lower back work as well.

[young_alex]

Day 3 - Saturday, August 30, 2008 - BENCH DAY

Speed Bench (rawwwwww)
- 8x3x185 (3 wide, 3 med, 2 narrow)
- 225x1

Shirted Bench (technique work)
- 315x1 (no touch)
- 315x1xMISS (touched and mis-grooved the 2nd by completely flattening out)
- 315x1
- 315x1

Shirted Bench Holds
- 365x 3 seconds
- 405x 3 seconds

I believe that my shirt technique is crap. I tend to flatten out as soon as I press the weights up which is a big problem for me. I think with tweaks in technique I will be able to press bigger weights! I suck but not enough to lose to you, George!!!!!

[Marcus]

Hit some doubles and triples in your shirt. It'll force you to hold your setup the whole time. You probably flatten out because your shoulders are strong relative to your triceps. You'll tend to lunge your shoulders forward to lock it out then. Get your triceps stronger.

[Mark Bell]

Reps in your shirt is a good way to go but it's an ass kicker.

[Marcus]

It's OK to kick your ass when you aren't close to a meet. Ass kickings make you stronger!

[young_alex]

Thanks for the tips, Marcus and Jackass, I will try them out!

Anyways, here is a plan that Jeff came up with that I am planning on using for the next four weeks. It looks promising!

Week 1: Reverse band raw bench for a triple
Week 2: Raw bench for a single, then a down set for a triple
Week 3: Shirted triples (3-5 sets)
Week 4: Reverse band shirted bench for a single, then a down set for a triple

I read a couple of articles from Elite on benching and I will try out the three-rep hold-breath type thing to perfect my technique! Anyways, my training for today...

Day 1 - Tuesday, September 2, 2008 - UPPER ASSISTANCE

Seated Row (called after a set because my lat was acting ghey)
- 190x8

Pullups
- wide: 8xBW, 5xBW
- neutral grip wide: 5xBW, 5xBW

Lat Pulldowns
- 2x8x130

Rolling Extensions
- 3x12x45-lb dumbbells

Shrugs
- 315x10
- 405x8
- 2x425x8

Curls
- 2x8x40-lb dumbbells

I skipped DE Lower because my parents had came for the weekend and now I have food for an entire week! Awesome.

[young_alex]

Day 2 - Thursday, September 4, 2008 - ME LOWER

Pin 1 Pull (sumo and RAWWWWWWWWWWWWWWW!) *
- 455x1
- 495xMISS (missed @ knees)
- 475x1
- 485x1
- 405x2

Pin 3 vs. Quadded Minis
- 5x2x275

GHR vs. light band (holds)
- 10 sec. hold / 5 sec. hold / 8 sec. hold

* I decided to cheat by pulling on pin 1 rather than on the floor. The bar is about 3-4 inches off the floor. It is also a 30-lb PR.

I find that when I deadlift for more than doubles my left lat acts up so I am just working around it! The pulls vs. quadded minis kick my ass so I will perform them more often!