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Old 03-20-2013, 12:02 PM   #171
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Don't be afraid to unload, sit back, and explode up on your box squats. This will help you with those tough reps. Right now you are only half unloading which is turning the box squat into more of a depth-tester.
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Old 03-20-2013, 12:31 PM   #172
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Nice work SecondsOut!!

You have the right attitude and focus to make a lot of gains at the new gym. Way to go man...you'll be competing with the best of them in no time!!
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Old 03-20-2013, 12:52 PM   #173
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You are destined for greatness. You are surrounding yourself with people who are stronger -- they will push you to exceed your goals. I can't wait to watch the progression!!
thanks! i really appreciate it.

Quote:
Originally Posted by BendtheBar View Post
Don't be afraid to unload, sit back, and explode up on your box squats. This will help you with those tough reps. Right now you are only half unloading which is turning the box squat into more of a depth-tester.
yeah, def not unloading properly at all. it feels weird to do that! gotta get used to box squats.

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Nice work SecondsOut!!

You have the right attitude and focus to make a lot of gains at the new gym. Way to go man...you'll be competing with the best of them in no time!!
thanks D!
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Old 03-20-2013, 01:52 PM   #174
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Training in here shows lots of heart.
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Old 03-20-2013, 09:55 PM   #175
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Keep going man, making good progress.
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Old 03-20-2013, 10:05 PM   #176
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Training in here shows lots of heart.
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Keep going man, making good progress.
thanks guys!
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Old 03-21-2013, 06:15 PM   #177
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Default Thursday, 3/21: Maximal Effort Bench Press

1-RM Fat Bar Floor Press
10 x fat bar
8 x 135 (fb + 80 lbs. chains)
4 x 215 (fb + 160 lbs. chains)
2 x 295 (fb + 240 lbs. chains)

1 x 315 (fb + 20 lbs. + 240 lbs. chains)
1 x 335 (fb + 280 lbs. chains) (Floor Press/Fat Bar + Chains PR)

Reverse Hyperextension
10 x 70
3 x 10 x (140/210/240)

Seated Cable Pulldown (widegrip w/static holds at the chest)
3 x 10 x (100/100/90)

Band Tricep Press (with thick orange bands)
3 x (21/17/12)

Upper Body Sled
(with handles, press out like bench press)
5 x ~40 yards x (70/85/95/80/80)

I failed on 335 fat bar + chains floor press last week. Killed it this week. All the accessories are up from last week, too. I attribute this a little bit to strength gains but a lot to finding the groove: I haven't done assistance exercises in years, so my body's re-learning the movements. I decreased the weight on the sled and increased sets. I did this because I've been getting worse with 105, not better. It was too heavy a weight to start with.

Psyched about the PR! I was disappointed when I couldn't lift all the chains last week (they have 14 total sets; I used 12 sets + 20 lbs. in weights for the 315 press). When I told the trainer "I want to get all the chains next week," he said, "just focus on adding weight and maybe getting all the chains some time in the future." He was being nice and trying to tell me to be happy with steady progress, not unrealistic benchmarks. But I wanted to bench all 14 sets today, and I did it.
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Old 03-21-2013, 06:49 PM   #178
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Hey Seconds, I THINK you may have made more improvement on the floor press than you realize. Check back on last weeks weights. Nice job either way. Keep it up. What's going on with your body weight? Ugo
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Old 03-21-2013, 07:02 PM   #179
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Hey Seconds, I THINK you may have made more improvement on the floor press than you realize. Check back on last weeks weights. Nice job either way. Keep it up. What's going on with your body weight? Ugo
hey Ugo! the video from last week only showed 295, not 315. i think that might be what you mean? thanks! how's your sled work been going?
my weight has been floating between 180 and 185. i'd like to keep it in that area because i think my bf% is above 15. plus, i don't have the money to buy bigger clothes!!!!
by the way, you were the first one to tell me to forget about counting calories and just eat what feels right. if i'd listened earlier, i probably would've made much better progress during those years. what were your numbers during the time when you super-bulked? what was your top body weight and numbers?
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Old 03-21-2013, 07:21 PM   #180
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I was a very fat 250. Sq 590, BP 400. 505 DL AT 215. Getting fatter didn't help my DL. My stomach got in the way. Ugo
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