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 10-30-2011, 04:59 PM   #551
Mr.Silverback
Senior Member
Max Brawn
Points: 13,065, Level: 74 Points: 13,065, Level: 74 Points: 13,065, Level: 74
Activity: 7% Activity: 7% Activity: 7%
 
Mr.Silverback's Avatar
 

Join Date: May 2010
Location: Texas
Posts: 3,182
Training Exp: 15+
Training Type: Powerlifting
Fav Exercise: Squat, Bench, Dead
Fav Supp: Chicken, Beef, water
Reputation: 176258
Mr.Silverback is a master memberMr.Silverback is a master memberMr.Silverback is a master memberMr.Silverback is a master memberMr.Silverback is a master memberMr.Silverback is a master memberMr.Silverback is a master memberMr.Silverback is a master memberMr.Silverback is a master memberMr.Silverback is a master memberMr.Silverback is a master member
Default

solid work JP, please excuse my ignorance but what is Unstable bench? Sounds interesting! Is it something like benching with a bamboo bar?
__________________
Mr.Silverback's on chill mode...not really
My Training Log
http://muscleandbrawn.com/forums/showthread.php?t=17501
CHECK OUT MY 1ST EBOOK
http://www.stronglife610.org
Mr.Silverback is offline   Reply With Quote
Sponsored Links
Old 10-30-2011, 06:07 PM   #552
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 Mr.Silverback View Post
solid work JP, please excuse my ignorance but what is Unstable bench? Sounds interesting! Is it something like benching with a bamboo bar?
Thanks man. I don't have a bamboo bar like AJ Roberts, so I suspend plates using resistance bands. The key here is to set the bands really loose to allow tons of bouncing. It feels odd the first few times - and I can't handle nearly as much weight as a regular bench press. Search youtube for "unstable bench" and you'll find some useful vids.
__________________
---------------------
"PRove the impossible"

Last edited by jp_ottawa; 10-30-2011 at 06:10 PM.
jp_ottawa is offline   Reply With Quote
Old 11-01-2011, 03:02 PM   #553
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 Tues Nov 1st 2011

Max effort lower. Today was a max effort day with low rack pulls. I decided to overload the lifts. Its always a struggle to get the bar above my knees in heavy DLs, so I am doing these rack pulls with the bar starting just below the knee (pin 1). The last lift (560 pds) is about 10% more than my max equipped DL, so I'm in the right weight zone. More than that, and it probably wouldn't transfer to my DL. So here goes:

Rack pulls (pin 1):
135 x 5
225 x 4
315 + reverse medium bands x 3
405 + reverse medium bands x 1
495 + reverse medium bands x 1
545 + reverse medium bands x 1
560 + reverse medium bands x 1 (PR)

Light GMs:
135 x 5
185 x 5
185 x 5
205 x 5
205 x 5

GHRs:
Reverse band x 10
Reverse band x 10
Reverse band x 6 (hamstrings and gluts are fried)

Reverse grip cable curls:
12 x 3 sets

Grip work.
__________________
---------------------
"PRove the impossible"
jp_ottawa is offline   Reply With Quote
Old 11-01-2011, 03:07 PM   #554
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: 80,950
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2583729
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:
560 + reverse medium bands x 1 (PR)
Nice work. That's really strong from that position.
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

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


BendtheBar is offline   Reply With Quote
Old 11-01-2011, 03:16 PM   #555
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
Nice work. That's really strong from that position.
Thanks. It felt pretty good. I should add, I've been pulling exclusively sumo lately, even though I'm more of a conventional lifter. It's been helping with hamstring development for sure, and hopefully will transfer to my squats, which are always done extra sumo.
__________________
---------------------
"PRove the impossible"
jp_ottawa is offline   Reply With Quote
Old 11-01-2011, 03:19 PM   #556
Traphouse86
Senior Member
Max Brawn
Points: 6,569, Level: 53 Points: 6,569, Level: 53 Points: 6,569, Level: 53
Activity: 0% Activity: 0% Activity: 0%
 
Traphouse86's Avatar
 

Join Date: Jan 2011
Location: Hartsville, SC
Posts: 1,361
Training Exp: 6 Years
Training Type: Powerlifting
Fav Exercise: Bench Press
Fav Supp: Muscle Milk & Xtend
Reputation: 15557
Traphouse86 is a dedicated contributorTraphouse86 is a dedicated contributorTraphouse86 is a dedicated contributorTraphouse86 is a dedicated contributorTraphouse86 is a dedicated contributorTraphouse86 is a dedicated contributorTraphouse86 is a dedicated contributorTraphouse86 is a dedicated contributorTraphouse86 is a dedicated contributorTraphouse86 is a dedicated contributorTraphouse86 is a dedicated contributor
Default

Quote:
Originally Posted by BendtheBar View Post
Nice work. That's really strong from that position.
Agreed
__________________
Traphouse all day no lunch breaks.


"I donít believe that anyone knows what his or her full potential is, I donít believe in genetics as a ceiling for performance, and I donít believe in plateaus." JMB



Proudly Sponsored by http://muscleandbrawn.com/
Traphouse86 is offline   Reply With Quote
Old 11-01-2011, 06:56 PM   #557
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: 80,950
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2583729
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:
Originally Posted by jp_ottawa View Post
Thanks. It felt pretty good. I should add, I've been pulling exclusively sumo lately, even though I'm more of a conventional lifter. It's been helping with hamstring development for sure, and hopefully will transfer to my squats, which are always done extra sumo.
I think it will. Sumos always expose my weaknesses and build them at the same time.
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

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


BendtheBar is offline   Reply With Quote
Old 11-03-2011, 04:45 PM   #558
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 Thurs Nov 3rd 2011

DE bench. Today was a dynamic bench day with light bands and various grips. I did several sets of light triples, and finished with some singles. I've been adding these singles at the end of DE bench and squat days to work on explosiveness.

Bench press:
bar x 8
95 x 5
135 x 3
140 + light bands x 3
160 + light bands x 3 x 3 sets medium grip
180 + light bands x 3 x 4 sets regular grip
190 + light bands x 1 regular grip
200 + light bands x 1 regular grip

Bradley press:
95 x 8
115 x 8
125 x 8
130 x 8

DB lateral raises:
25 x 15 x 2 sets each arm

DB flies:
52.5 x 15 x 2 sets
__________________
---------------------
"PRove the impossible"
jp_ottawa is offline   Reply With Quote
Old 11-03-2011, 07:01 PM   #559
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: 80,950
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2583729
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

You pretty much stick to 2 extra singles, or just play it by ear?
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

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


BendtheBar is offline   Reply With Quote
Old 11-03-2011, 07:14 PM   #560
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
You pretty much stick to 2 extra singles, or just play it by ear?
I play it by ear. For instance, for a 3 week wave of DE squat, I usually start the first week with 10-12 sets of doubles (light weight). Then the second week I decrease the sets to 8-10 doubles and add 2 light singles. The third week I do a maximum of 8 sets and finish with more heavy singles.

On ME days, I've been playing around with drop sets and high rep sets at the end of the main lifts. I usually drop the weight by about 20% and rep it until failure. The last rep feels like a max single, and you can use it to pinpoint weaknesses in your lift (e.g, mini-max sticking point, form breaking down...).

I hope this helps. Basically, I try to keep the workouts interesting.
__________________
---------------------
"PRove the impossible"
jp_ottawa 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 03:05 AM.


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