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 09-12-2011, 06:49 PM   #401
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: 79,816
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2583792
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

Faith No More.

Rack pull PR. Nice work.

__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

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


BendtheBar is offline   Reply With Quote
Sponsored Links
Old 09-12-2011, 10:31 PM   #402
big valsalva
Viking Warrior
Max Brawn
Points: 9,101, Level: 64 Points: 9,101, Level: 64 Points: 9,101, Level: 64
Activity: 7% Activity: 7% Activity: 7%
 
big valsalva's Avatar
 

Join Date: Aug 2009
Location: Minnesota
Posts: 2,614
Training Exp: 10 years
Training Type: 5x5
Fav Exercise: Bench Press
Fav Supp: Meat
Reputation: 72128
big valsalva is a lifting beastbig valsalva is a lifting beastbig valsalva is a lifting beastbig valsalva is a lifting beastbig valsalva is a lifting beastbig valsalva is a lifting beastbig valsalva is a lifting beastbig valsalva is a lifting beastbig valsalva is a lifting beastbig valsalva is a lifting beastbig valsalva is a lifting beast
Default

Looking good, jp. I see your iPod list looks nothing like mine. I DO have Blood, Sweat, and Tears; the group, not a song title. Oh, I also have some Limp Bizkit. Just the clean version of "Faith." The tunes I really love make lousy lifting music. If there's something on at the gym like, "Tom Sawyer," or "Spirit of the Radio," or the aforementioned Limp Bizkit, then I can appreciate it for what it is. Otherwise, I've learned to tune stuff out or put more plates on and make more noise.

Solid session though my friend. You're well on your way back. Enjoy your last week of vacation. Will you have any restrictions at work? What type of work do you do? If it's a cool job, do you need help? I'm looking.
__________________
Bogdan Petia Sarac - Must keel moose and squirrel

Cancer Survivor - 7/21/10

Benchmark 5K time: 27:45 (3/5/11)

It's not the weight we move, but the people we move that matters. -- Bearded Beast of Duloc (12/31/10)
big valsalva is offline   Reply With Quote
Old 09-13-2011, 08:22 AM   #403
jp_ottawa
Senior Member
Max Brawn
Points: 3,380, Level: 36 Points: 3,380, Level: 36 Points: 3,380, Level: 36
Activity: 5% Activity: 5% Activity: 5%
 
jp_ottawa's Avatar
 

Join Date: Dec 2010
Location: Ottawa, Canada
Posts: 736
Training Exp: 1 year
Training Type: Powerlifting
Fav Exercise: bench press
Reputation: 11032
jp_ottawa is a dedicated contributorjp_ottawa is a dedicated contributorjp_ottawa is a dedicated contributorjp_ottawa is a dedicated contributorjp_ottawa is a dedicated contributorjp_ottawa is a dedicated contributorjp_ottawa is a dedicated contributorjp_ottawa is a dedicated contributorjp_ottawa is a dedicated contributorjp_ottawa is a dedicated contributorjp_ottawa is a dedicated contributor
Default

Quote:
Originally Posted by bruteforce View Post
Great work JP. Strong rack pulls!
Quote:
Originally Posted by BendtheBar View Post
Faith No More.

Rack pull PR. Nice work.
Thanks guys. Iron and metal go well together.
__________________
---------------------
"PRove the impossible"
jp_ottawa is offline   Reply With Quote
Old 09-13-2011, 08:26 AM   #404
jp_ottawa
Senior Member
Max Brawn
Points: 3,380, Level: 36 Points: 3,380, Level: 36 Points: 3,380, Level: 36
Activity: 5% Activity: 5% Activity: 5%
 
jp_ottawa's Avatar
 

Join Date: Dec 2010
Location: Ottawa, Canada
Posts: 736
Training Exp: 1 year
Training Type: Powerlifting
Fav Exercise: bench press
Reputation: 11032
jp_ottawa is a dedicated contributorjp_ottawa is a dedicated contributorjp_ottawa is a dedicated contributorjp_ottawa is a dedicated contributorjp_ottawa is a dedicated contributorjp_ottawa is a dedicated contributorjp_ottawa is a dedicated contributorjp_ottawa is a dedicated contributorjp_ottawa is a dedicated contributorjp_ottawa is a dedicated contributorjp_ottawa is a dedicated contributor
Default

Quote:
Originally Posted by big valsalva View Post
Looking good, jp. I see your iPod list looks nothing like mine. I DO have Blood, Sweat, and Tears; the group, not a song title. Oh, I also have some Limp Bizkit. Just the clean version of "Faith." The tunes I really love make lousy lifting music. If there's something on at the gym like, "Tom Sawyer," or "Spirit of the Radio," or the aforementioned Limp Bizkit, then I can appreciate it for what it is. Otherwise, I've learned to tune stuff out or put more plates on and make more noise.

Solid session though my friend. You're well on your way back. Enjoy your last week of vacation. Will you have any restrictions at work? What type of work do you do? If it's a cool job, do you need help? I'm looking.
When I'm not lifting weights, I'm a university professor in neuroscience. Mainly involves sitting at a computer and lots of meetings, so no problem as far as recovery. Its a very cool job, but it takes 5 years of grad school to get there...which is sortofa pain...
__________________
---------------------
"PRove the impossible"
jp_ottawa is offline   Reply With Quote
Old 09-14-2011, 05:34 PM   #405
jp_ottawa
Senior Member
Max Brawn
Points: 3,380, Level: 36 Points: 3,380, Level: 36 Points: 3,380, Level: 36
Activity: 5% Activity: 5% Activity: 5%
 
jp_ottawa's Avatar
 

Join Date: Dec 2010
Location: Ottawa, Canada
Posts: 736
Training Exp: 1 year
Training Type: Powerlifting
Fav Exercise: bench press
Reputation: 11032
jp_ottawa is a dedicated contributorjp_ottawa is a dedicated contributorjp_ottawa is a dedicated contributorjp_ottawa is a dedicated contributorjp_ottawa is a dedicated contributorjp_ottawa is a dedicated contributorjp_ottawa is a dedicated contributorjp_ottawa is a dedicated contributorjp_ottawa is a dedicated contributorjp_ottawa is a dedicated contributorjp_ottawa is a dedicated contributor
Default Wed Sept 14th 2011

Dynamic effort bench.
I've been following a seminar by Dave Tate and got some pointers on dynamic effort days. First off, DE days are not strictly about bands and chains, but moving the weight quickly. If you can't move the weight quickly, there's no point in adding bands. You might as well do some plyo work or toss a med ball (both valid exercices).

My specific dynamic weakness is in the eccentric part of my bench. Lowering the weight slowly increases your time-under-tension, and reduces your explosiveness in the concentric part of the lift. I feel there is no point in working with band tension if I want to work my eccentric bench speed. Today, I worked with 50% of a 1-rep max where I don't break form. Given that my raw max is around 300 pds, I am applying 300 pds of pressure on a 150 bench. That pressure should translate to some rapid triples, but I really need to speed up the eccentric motion. Any advice would be helpful.


Bench press:
155 x 3 x 10 sets

Triceps dips:
body weight x 10
body weight + light bands x 10
superset:
body weight + 45 pds + light bands x 5
body weight + 25 pds + light bands x 5
body weight + light bands x 5
body weight x 5

Incline DB flies:
50 x 12
50 x 10
50 x 8

superset:
floor pushups x 10
pushups light incline x 10
pushups medium incline x 10
pushups high incline x 10

Concentric DB curls:
35 x 12
35 x 10
__________________
---------------------
"PRove the impossible"
jp_ottawa is offline   Reply With Quote
Old 09-14-2011, 06:41 PM   #406
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: 79,816
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2583792
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

Quote:
First off, DE days are not strictly about bands and chains, but moving the weight quickly.
I am really starting to apply this concept in my deadlift training and I think it's paying off. Been doing a lot of Olympic style lifts, and I think the explosive mindset is helping me when I do go heavy.

I am trying to figure out quality ways to apply this to bench press.

I might suggest starting a new thread with your question. I think you'll get some good responses.
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

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


BendtheBar is offline   Reply With Quote
Old 09-15-2011, 07:06 AM   #407
jp_ottawa
Senior Member
Max Brawn
Points: 3,380, Level: 36 Points: 3,380, Level: 36 Points: 3,380, Level: 36
Activity: 5% Activity: 5% Activity: 5%
 
jp_ottawa's Avatar
 

Join Date: Dec 2010
Location: Ottawa, Canada
Posts: 736
Training Exp: 1 year
Training Type: Powerlifting
Fav Exercise: bench press
Reputation: 11032
jp_ottawa is a dedicated contributorjp_ottawa is a dedicated contributorjp_ottawa is a dedicated contributorjp_ottawa is a dedicated contributorjp_ottawa is a dedicated contributorjp_ottawa is a dedicated contributorjp_ottawa is a dedicated contributorjp_ottawa is a dedicated contributorjp_ottawa is a dedicated contributorjp_ottawa is a dedicated contributorjp_ottawa is a dedicated contributor
Default

Quote:
Originally Posted by BendtheBar View Post
I am really starting to apply this concept in my deadlift training and I think it's paying off. Been doing a lot of Olympic style lifts, and I think the explosive mindset is helping me when I do go heavy.

I am trying to figure out quality ways to apply this to bench press.

I might suggest starting a new thread with your question. I think you'll get some good responses.
Good idea. Here it is:

http://muscleandbrawn.com/forums/pow...ic-method.html
__________________
---------------------
"PRove the impossible"
jp_ottawa is offline   Reply With Quote
Old 09-16-2011, 11:09 AM   #408
jp_ottawa
Senior Member
Max Brawn
Points: 3,380, Level: 36 Points: 3,380, Level: 36 Points: 3,380, Level: 36
Activity: 5% Activity: 5% Activity: 5%
 
jp_ottawa's Avatar
 

Join Date: Dec 2010
Location: Ottawa, Canada
Posts: 736
Training Exp: 1 year
Training Type: Powerlifting
Fav Exercise: bench press
Reputation: 11032
jp_ottawa is a dedicated contributorjp_ottawa is a dedicated contributorjp_ottawa is a dedicated contributorjp_ottawa is a dedicated contributorjp_ottawa is a dedicated contributorjp_ottawa is a dedicated contributorjp_ottawa is a dedicated contributorjp_ottawa is a dedicated contributorjp_ottawa is a dedicated contributorjp_ottawa is a dedicated contributorjp_ottawa is a dedicated contributor
Default Friday Sept 16th 2011

Today was a DE squat day. All lifts were done in powerlifting briefs, using a low (16'') box. The weight was gradually increased until speed decreased and form started to break (knees coming in slightly), after about 8 sets of 2 reps. Then, I switched to a single to finish the session. That last single just exploded off the box.

As the weight got heavier, I noticed a sticking point about an inch above the box. That means I will probably switch to a slightly higher box to gain some momentum at that height.

Box squats:
135 x 5
225 x 2
275 x 2 x 3 sets
285 x 2 x 3 sets
295 x 2 x 3 sets
300 x 2 x 1

DB lunges:
This is a great exercise to work on knee stability and balance. Had a hard time completing the reps.
50 x 8 x 3 sets

Reverse hypers:
This is the third week I work with resistance bands on this exercise. Here I am moving up to heavy bands, and decreasing the reps to 8 instead of 10-12.
Half rack + heavy bands x 8 x 3 sets

Leg curls (one leg at a time):
50 x 10 x 3 sets
__________________
---------------------
"PRove the impossible"
jp_ottawa is offline   Reply With Quote
Old 09-16-2011, 03:56 PM   #409
big valsalva
Viking Warrior
Max Brawn
Points: 9,101, Level: 64 Points: 9,101, Level: 64 Points: 9,101, Level: 64
Activity: 7% Activity: 7% Activity: 7%
 
big valsalva's Avatar
 

Join Date: Aug 2009
Location: Minnesota
Posts: 2,614
Training Exp: 10 years
Training Type: 5x5
Fav Exercise: Bench Press
Fav Supp: Meat
Reputation: 72128
big valsalva is a lifting beastbig valsalva is a lifting beastbig valsalva is a lifting beastbig valsalva is a lifting beastbig valsalva is a lifting beastbig valsalva is a lifting beastbig valsalva is a lifting beastbig valsalva is a lifting beastbig valsalva is a lifting beastbig valsalva is a lifting beastbig valsalva is a lifting beast
Default

Super! Keep it up.
__________________
Bogdan Petia Sarac - Must keel moose and squirrel

Cancer Survivor - 7/21/10

Benchmark 5K time: 27:45 (3/5/11)

It's not the weight we move, but the people we move that matters. -- Bearded Beast of Duloc (12/31/10)
big valsalva is offline   Reply With Quote
Old 09-16-2011, 05:12 PM   #410
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: 79,816
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2583792
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

Strong, strong, strong. Keep charging hard.
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

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


BendtheBar is offline   Reply With Quote
Reply

Bookmarks

Tags
beginning, log, powerlifting, training


Similar Threads
Thread Thread Starter Forum Replies Last Post
An Ideal Beginning Strength Program BendtheBar Articles 0 12-08-2011 11:01 PM
Beginning Again lift3r Muscle Building and Bodybuilding 6 12-01-2011 03:41 PM
Training the Beginning Female Powerlifter BendtheBar Articles 4 10-26-2011 08:46 AM
Time machine from a beginning glwanabe Video 0 04-20-2010 12:58 PM
2010: The Beginning jhuse2 Training Logs 287 03-21-2010 08:05 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 02:42 AM.


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