Muscle and Brawn Forums
 

Go Back   Muscle and Brawn Forums > Training > Training Logs
Mark Forums Read
Register Articles Members List Search Today's Posts

Notices

Training Logs Keep your training and supplement logs here

Reply
 
Thread Tools Search this Thread Display Modes
Old 10-06-2012, 06:01 AM   #21
LtL
SHFW
Max Brawn
Points: 36,892, Level: 100 Points: 36,892, Level: 100 Points: 36,892, Level: 100
Activity: 17% Activity: 17% Activity: 17%
 
LtL's Avatar
 

Join Date: Jan 2010
Location: Reading, Berkshire, UK
Posts: 11,999
Training Exp: 5 years
Training Type: Powerlifting
Fav Exercise: Deadlifts
Fav Supp: Endurance BCAA
Reputation: 455740
LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!
Default

Agree with Steve on squat and deads. For bench you seem to be a bit all over the place. You do a lot of work to get an arch and then when you're finally set and you unrack, your legs aren't tight and you get no leg drive. You have no tension in your body from the waist down. This will take some experimentation to get right. You'll need to get your feet further back or wider. Hard to tell without seeing you in person. I'll video my set-up tomorrow. That may help you.

Al
__________________
Proudly sponsored by Muscle and Brawn and Lifestyle Focus.
Ask me about Ark products.
www.liftingtolive.com
LtL is offline   Reply With Quote
Sponsored Links
Old 10-06-2012, 01:25 PM   #22
linedriver465
Senior Member
Max Brawn
Points: 5,829, Level: 49 Points: 5,829, Level: 49 Points: 5,829, Level: 49
Activity: 1% Activity: 1% Activity: 1%
 
linedriver465's Avatar
 

Join Date: Oct 2012
Posts: 1,840
Training Exp: 3.5 years
Training Type: Volume
Fav Exercise: Deadlift
Fav Supp: Caffeine
Reputation: 76586
linedriver465 is a lifting beastlinedriver465 is a lifting beastlinedriver465 is a lifting beastlinedriver465 is a lifting beastlinedriver465 is a lifting beastlinedriver465 is a lifting beastlinedriver465 is a lifting beastlinedriver465 is a lifting beastlinedriver465 is a lifting beastlinedriver465 is a lifting beastlinedriver465 is a lifting beast
Default

Quote:
Originally Posted by BendtheBar View Post
Coffee + cinnamon whey = win. Must try the cocoa.
Let me know what you think - I buy the unsweetened hershey's cocoa powder

Quote:
Originally Posted by BendtheBar View Post
Fueled by pizza.

Squats - form looks rock solid from what I can tell. Well done.

Bench - again good, but I would advise some pause work. Your heavy reps are getting close to that bouncing stage. Fast eccentrics can be good, but I would like to see you work on some slightly slower eccentrics with a focus on staying as tight as possible, with a pause at the bottom.

I would rather see powerful, smooth and tight eccentrics. Having to change direction that fast on a press...

Some will disagree with me, but I think if you drop too quickly you have to be extremely disciplined to stay tight.

Deadlifts - very strong, but you raise your hips before the bar left the ground. You started the pull with your shoulders behind the bar are your hips came up to find a better leverage point.
Squats: Excellent! Hopefully the box squatting will help me drive out of the hole, keep the knees out, and chest up

Bench: Yeah, at the meet, I performed paused bench but I was curious about my touch-and-go max. Apparently it's not much higher :/, but that just means there's a technique issue in my bench set-up overall. I will work on staying tight and slowing the bar speed to maintain tightness

Deadlifts: I noticed that as well and seems to become more pronounced as the weight increases - I know that my lower back must be fairly strong haha. I will work on keeping the shoulders behind the bar and finding that leverage point

Quote:
Originally Posted by big_swede View Post
Solid #s you put up!!
Thanks brother - now it's time to fix my form and get those numbers up!

Quote:
Originally Posted by LtL View Post
Agree with Steve on squat and deads. For bench you seem to be a bit all over the place. You do a lot of work to get an arch and then when you're finally set and you unrack, your legs aren't tight and you get no leg drive. You have no tension in your body from the waist down. This will take some experimentation to get right. You'll need to get your feet further back or wider. Hard to tell without seeing you in person. I'll video my set-up tomorrow. That may help you.

Al
Thanks for the input Al! So I'll experiment with keeping the feet further back and/or wider. I'd appreciate the video brother!
linedriver465 is offline   Reply With Quote
Old 10-06-2012, 01:26 PM   #23
linedriver465
Senior Member
Max Brawn
Points: 5,829, Level: 49 Points: 5,829, Level: 49 Points: 5,829, Level: 49
Activity: 1% Activity: 1% Activity: 1%
 
linedriver465's Avatar
 

Join Date: Oct 2012
Posts: 1,840
Training Exp: 3.5 years
Training Type: Volume
Fav Exercise: Deadlift
Fav Supp: Caffeine
Reputation: 76586
linedriver465 is a lifting beastlinedriver465 is a lifting beastlinedriver465 is a lifting beastlinedriver465 is a lifting beastlinedriver465 is a lifting beastlinedriver465 is a lifting beastlinedriver465 is a lifting beastlinedriver465 is a lifting beastlinedriver465 is a lifting beastlinedriver465 is a lifting beastlinedriver465 is a lifting beast
Default

OK, hereís the westside template draft Iíve got thus far. How do the %s look? Any advise on setting up the sets/reps for each exercise

Sun: DE BP
DE Bench (8 sets x 3; 3 diff grips)
Weeks 1-3: 1RM x 60% = 150
Low volume/high intensity tricep work (rack lockouts, ???)
High stress shoulder (DB BP, DB incline press, military press, DB floor press)
Low intensity/high volume lats/upper back (Vertical pull)

Mon: ME Squat/DL
Main Exercise: back squats, box squat (low, parallel, or high), front squats, rack deadlifts, deadlifts on platform (rotating every 2 weeks)
Work to a 1RM, then 3 lifts at or above 90% based on the 1RM

Quad work (hack squats, front squats, lunges, step-ups)
Low intensity Hamstrings (glute ham raises)
Low back (back raises, 45 degree back raises, good mornings)
Abs (weighted sit ups, HLRs, side bends, ab wheel rollouts)

Wed: ME BP
Main exercise: flat bench, floor press, incline press, CGBP (rotating every 2 weeks)
Work to a 1RM, then 3 lifts at or above 90% based on the 1RM

Low intensity/high volume tricep work (skullcrushers, pushdowns)
Low stress shoulder work (front/side/rear delt raises)
Low intensity/high volume lats/upper back (horizontal pull; face pulls, scarecrows, seated DB power clean)

Fri: DE Squat/DL
DE Squat (10 x 2; parallel box)
Week 1: 1RM x 55% = 205
Week 2: 1RM x 60% = 225
Week 3: 1RM x 65% = 240

OR

DE Deadlift (10 x1 )
Week 1: 1RM x 55% = 290
Week 2: 1RM x 60% = 315
Week 3: 1RM x 65% = 340

Quad work (hack squats, front squats, lunges, step-ups)
High Intensity hamstrings (RDLs, heavy good mornings)
Low back (back raises, 45 degree back raises, good mornings)
Abs (weighted sit ups, HLRs, side bends, ab wheel rollouts)
linedriver465 is offline   Reply With Quote
Old 10-07-2012, 07:35 AM   #24
LtL
SHFW
Max Brawn
Points: 36,892, Level: 100 Points: 36,892, Level: 100 Points: 36,892, Level: 100
Activity: 17% Activity: 17% Activity: 17%
 
LtL's Avatar
 

Join Date: Jan 2010
Location: Reading, Berkshire, UK
Posts: 11,999
Training Exp: 5 years
Training Type: Powerlifting
Fav Exercise: Deadlifts
Fav Supp: Endurance BCAA
Reputation: 455740
LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!
Default

Make sure you look up the videos on box squatting. The technique is very different.

I posted a video in my log this morning which shows my bench set-up. Key points: get behind the bar to start with, generate the tightness, keep the tightness maintaining knees lower than hips and getting traps and butt as close as possible.

Al
__________________
Proudly sponsored by Muscle and Brawn and Lifestyle Focus.
Ask me about Ark products.
www.liftingtolive.com
LtL is offline   Reply With Quote
Old 10-07-2012, 09:09 AM   #25
BendtheBar
Bearded Beast of Duloc
Max Brawn
Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
 
BendtheBar's Avatar
 

Join Date: Jul 2009
Location: Louisiana
Posts: 80,899
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2581830
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

Posted a few thoughts in the thread
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is online now   Reply With Quote
Old 10-07-2012, 06:41 PM   #26
linedriver465
Senior Member
Max Brawn
Points: 5,829, Level: 49 Points: 5,829, Level: 49 Points: 5,829, Level: 49
Activity: 1% Activity: 1% Activity: 1%
 
linedriver465's Avatar
 

Join Date: Oct 2012
Posts: 1,840
Training Exp: 3.5 years
Training Type: Volume
Fav Exercise: Deadlift
Fav Supp: Caffeine
Reputation: 76586
linedriver465 is a lifting beastlinedriver465 is a lifting beastlinedriver465 is a lifting beastlinedriver465 is a lifting beastlinedriver465 is a lifting beastlinedriver465 is a lifting beastlinedriver465 is a lifting beastlinedriver465 is a lifting beastlinedriver465 is a lifting beastlinedriver465 is a lifting beastlinedriver465 is a lifting beast
Default

Quote:
Originally Posted by LtL View Post
Make sure you look up the videos on box squatting. The technique is very different.

I posted a video in my log this morning which shows my bench set-up. Key points: get behind the bar to start with, generate the tightness, keep the tightness maintaining knees lower than hips and getting traps and butt as close as possible.

Al
I will definitely look up the box squatting videos. About to check into your log and see your vid in a minute...

Quote:
Originally Posted by BendtheBar View Post
Posted a few thoughts in the thread
Got em! thanks Steve.
linedriver465 is offline   Reply With Quote
Old 10-08-2012, 06:07 PM   #27
linedriver465
Senior Member
Max Brawn
Points: 5,829, Level: 49 Points: 5,829, Level: 49 Points: 5,829, Level: 49
Activity: 1% Activity: 1% Activity: 1%
 
linedriver465's Avatar
 

Join Date: Oct 2012
Posts: 1,840
Training Exp: 3.5 years
Training Type: Volume
Fav Exercise: Deadlift
Fav Supp: Caffeine
Reputation: 76586
linedriver465 is a lifting beastlinedriver465 is a lifting beastlinedriver465 is a lifting beastlinedriver465 is a lifting beastlinedriver465 is a lifting beastlinedriver465 is a lifting beastlinedriver465 is a lifting beastlinedriver465 is a lifting beastlinedriver465 is a lifting beastlinedriver465 is a lifting beastlinedriver465 is a lifting beast
Default

10/12/12: DE Bench
Pre: 2 scoops NaNo Vapor (new formula)
Intra: 1 scoop Endurance BCAA
Warm-up: jump rope, foam roll, box jump, med ball throw

DE Bench
45x 2 sets x 15 reps
65x8
85x8
105x76
125x3
(added red fitness bands wrapped around 95lb DBs)
125lbs x 8 sets x 3 reps (alternating between narrow, regular, and slight wider grip Ė all were within the outer knurling)

Band Pull aparts (between bench sets): 10 reps x 5 sets

Floor Press (heavy tricep work)
95x8
135x5
155x3
175x3
205x4 -> a little sloppy
195 x 6, 6, 5, 5 -> much better, focused on staying tight and pausing at the bottom then flaring the elbows when driving up

Standing OHP (heavy shoulder work)
45x10
65x5
85x3
105x3
125 x 4, 4, 4, 3, 3

Chins (neutral, semi supinated, supinated, neutral)
Bw+45 x 8, 9, 5, 5
Shrugs
135x10
225x10
315x10
405 x 10, 12, 12

Superset w/

Standing Cable Facepulls: 100lbs x 3 sets x 12 reps

How does my DE bench day look?
linedriver465 is offline   Reply With Quote
Old 10-08-2012, 06:27 PM   #28
BendtheBar
Bearded Beast of Duloc
Max Brawn
Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
 
BendtheBar's Avatar
 

Join Date: Jul 2009
Location: Louisiana
Posts: 80,899
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2581830
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

Everything looks good. How did DE feel?
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is online now   Reply With Quote
Old 10-08-2012, 07:00 PM   #29
linedriver465
Senior Member
Max Brawn
Points: 5,829, Level: 49 Points: 5,829, Level: 49 Points: 5,829, Level: 49
Activity: 1% Activity: 1% Activity: 1%
 
linedriver465's Avatar
 

Join Date: Oct 2012
Posts: 1,840
Training Exp: 3.5 years
Training Type: Volume
Fav Exercise: Deadlift
Fav Supp: Caffeine
Reputation: 76586
linedriver465 is a lifting beastlinedriver465 is a lifting beastlinedriver465 is a lifting beastlinedriver465 is a lifting beastlinedriver465 is a lifting beastlinedriver465 is a lifting beastlinedriver465 is a lifting beastlinedriver465 is a lifting beastlinedriver465 is a lifting beastlinedriver465 is a lifting beastlinedriver465 is a lifting beast
Default

Quote:
Originally Posted by BendtheBar View Post
Everything looks good. How did DE feel?
Pretty solid - it was my first time experimenting with the fitness bands - I'm planning to buy real bands in the near future.

I played around with my foot position and ended up widening my stance and bringing the feet back - I think it helped with my tightness

On the DE sets, I allowed a fairly control descent (w/ sometimes a slight pause at the bottom), then drove the bar upwards as fast as possible.
linedriver465 is offline   Reply With Quote
Old 10-08-2012, 10:01 PM   #30
Randoja
Powered by Purus
Max Brawn
Points: 7,378, Level: 57 Points: 7,378, Level: 57 Points: 7,378, Level: 57
Activity: 9% Activity: 9% Activity: 9%
 
Randoja's Avatar
 

Join Date: Sep 2012
Posts: 2,148
Training Exp: 12 years on and off.
Training Type: Powerlifting
Fav Exercise: Squat/Bench/Dead
Fav Supp: Whole Milk
Reputation: 143191
Randoja is a master memberRandoja is a master memberRandoja is a master memberRandoja is a master memberRandoja is a master memberRandoja is a master memberRandoja is a master memberRandoja is a master memberRandoja is a master memberRandoja is a master memberRandoja is a master member
Default

I'm not missing this party!
__________________
Purus Labs Rep, I frequent the Shoutbox.
Unbreakable Gear Athlete
www.thesquatjedi.com
www.puruslabs.net
www.unbreakablegear.com <--Save 10% on apparel with coupon code MAB10!
Meet PR's:451/270/501 (181) 479/270/529 (198) Best Total: 1212@181 1278@198
Randoja is offline   Reply With Quote
Reply

Bookmarks

Tags
linedriver465, things, weightlifting


Similar Threads
Thread Thread Starter Forum Replies Last Post
2011 Pan Am Weightlifting Pull14 General Board 5 10-27-2011 12:13 PM
Weightlifting/Bodybuilding Tug Gibson Articles 0 08-01-2011 07:33 AM
Weightlifting Shoes jwood Powerlifting & Strength Training 5 06-29-2011 01:31 PM
Your Weightlifting Resume. glwanabe General Board 9 12-18-2010 10:34 AM
Bulgarian Weightlifting BendtheBar Articles 16 12-08-2010 01:07 PM

Thread Tools Search this Thread
Search this Thread:

Advanced Search
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 10:27 AM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.