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Old 11-24-2012, 06:37 PM   #2561
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Note to JB - the crew gym does not have a leg extension or ham curl machine. They do however have Pro GHR benches by Hammerstrength and a reverse hyperextension machine if that makes any difference for the routine.
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My Favorite Part Of Lifting Is Having The Opportunity
Meet PR's: (May 2014) Raw Natural
Squat 475 lbs
Bench: 286 lbs
Deadlift: 501 lbs
Total: 1262 lbs
Age: 50

Gym PR's:
Squat: 495 lbs
Bench: 300 lbs
Deadlift: 520 lbs
Total: 1315 Lbs
Age 50
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Old 11-24-2012, 07:10 PM   #2562
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Quote:
JB'S OLD SCHOOL ME BENCH

Bench Press
Bar X8
Bar X8
135 X8
135 X8
170 X8
190 X8
190 X8
190 X8
Just the right amount of work here. All reps were not to failure, but close. There was only a few of the crew lifting today. Just my luck the 2 Bench Nazi's Brian & Dave were there. They don't let me get away with anything. As soon as Dave sees the slightest breach of tightness he tells me to reset. Doing so on the fly every 2 reps to 8 reps makes it seem like an eternity. Triceps and upper back were on fire after the last set.
Sounds like the rep range was right on the money. Next week we will bump it 5lbs. Good to know there are some guys there checking form. I normally dont make it but about 3 reps before I have to reset, so sounds like they are on the money!

Quote:
CGBP
145 X10
145 X9
140 X9
135 X10
I think 140 would have been good across the board. I haven't done over 5 reps for anything since probably last fall. Triceps felt like a California wildfire swept thru them but I survived. All reps were again 1 away from failure.

DB Skullcrushers
15's X10
20's X10
25's X9
20's X9
These made my triceps white hot
Perfect!

Quote:
Kaz Press
EZ Curl Bar X10
EZ Curl Bar+20 X10
EZ Curl Bar+40 X10
EZ Curl Bar+40 X10
These actually were quite soothing and felt great at the end of the session. I think I did them right, as this was of course first time doing them. Only Dave on the crew has ever heard of these before. He said they are like a modified JM Press usually done with an EZ Curl Bar. Judging by JB's example vid, that sounds about right. I lowered the bar to about 6 inches above my Clavicles.

Brian joked that he was going to call me the Kazmanian Devil from now on.
Kaz press was close, just break about 1 more inch at the elbows similar to a bench and then the same ROM like you did them!

Pumped that day one went well. Good to start out on track!
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Old 11-24-2012, 07:12 PM   #2563
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Quote:
Originally Posted by Squatter View Post
Note to JB - the crew gym does not have a leg extension or ham curl machine. They do however have Pro GHR benches by Hammerstrength and a reverse hyperextension machine if that makes any difference for the routine.
That will work, pick which one you perfer for your hamstrings and superset those with the narrow squats!

Closing the gap one workout at a time!
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Old 11-24-2012, 07:20 PM   #2564
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Nice first session Jim! Crazy 8's eh? I bet your tri's were pretty upset with you by the end of the day!!
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Old 11-25-2012, 12:10 AM   #2565
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Quote:
Originally Posted by Hunterace View Post
Great workout Super Jim! Bench Nazi's, lol! Made you work harder but those are the guys you make you liftin buddies, never let you cheat or fail!
Great start to the new routine!
Thanks Jay!! Indeed, but it was torture!! Haha. Agreed - they are the best and I'm very lucky they care.

Quote:
Originally Posted by 5kgLifter View Post
They do have another name though I can't recall it; I came across them a while ago and do them with dumbbells...they're from old-school training, I think
The crew guys actually were joking that there seems to be a press of some sort named after alot of people. Other than JM Press and Arnold Press, and now kaz Press, I know of no others. Let me know if you think of it tho.

Quote:
Originally Posted by LtL View Post
Nice work Jim.
Thanks for checking in before your meet Al!!

Quote:
Originally Posted by J_Byrd View Post
Sounds like the rep range was right on the money. Next week we will bump it 5lbs. Good to know there are some guys there checking form. I normally dont make it but about 3 reps before I have to reset, so sounds like they are on the money!


Perfect!



Kaz press was close, just break about 1 more inch at the elbows similar to a bench and then the same ROM like you did them!

Pumped that day one went well. Good to start out on track!
And here I thought I was the only one that had to reset every 2 to 3 reps. Good to know that it is normal! Indeed, there is always at least 2 sets of very experienced eyes watching my every move while lifting the core lifts.

Good to know that kind of burn was the desired result. Man, I have never had a burn and pump like that before.

On the Kaz press, do you mean I need to lower my arms an inch? Not 100% sure by saying I need to break about 1 more inch at the elbows.

Day 1 sure was a great success and I am enjoying the change of pace at the moment with the higher reps.

Quote:
Originally Posted by J_Byrd View Post
That will work, pick which one you perfer for your hamstrings and superset those with the narrow squats!

Closing the gap one workout at a time!
I love GHR's, so I will superset those on Sunday with the ATG narrow squats.

I am seriously motivated to eliminate that gap. Everything is in place now as a routine like this was the missing piece of the puzzle. I really cannot thank you enough JB. I will realize my full raw potential and I am 100% confident.

Quote:
Originally Posted by KD5NFW View Post
Nice first session Jim! Crazy 8's eh? I bet your tri's were pretty upset with you by the end of the day!!
Thanks Rich!! Yes indeed. I think they wanted to separate from my torso. This is exactly what they needed tho, as this kind of work was missing from my programs up until now.
__________________
My Favorite Part Of Lifting Is Having The Opportunity
Meet PR's: (May 2014) Raw Natural
Squat 475 lbs
Bench: 286 lbs
Deadlift: 501 lbs
Total: 1262 lbs
Age: 50

Gym PR's:
Squat: 495 lbs
Bench: 300 lbs
Deadlift: 520 lbs
Total: 1315 Lbs
Age 50

Last edited by Squatter; 11-25-2012 at 12:13 AM.
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Old 11-25-2012, 11:21 AM   #2566
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When doing the Kaz press just bring it down like you would be about to bench it another inch or so before going back towards the collarbone.
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Best total: 1040-680-730=2450
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Old 11-25-2012, 11:43 AM   #2567
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As soon as Dave sees the slightest breach of tightness he tells me to reset. Doing so on the fly every 2 reps to 8 reps makes it seem like an eternity.
Hard to get a quality set in that way.

Looking forward to seeing you smash some PRs.
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Old 11-25-2012, 07:37 PM   #2568
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Quote:
Originally Posted by J_Byrd View Post
When doing the Kaz press just bring it down like you would be about to bench it another inch or so before going back towards the collarbone.
OK - gotcha!

Quote:
Originally Posted by BendtheBar View Post
Hard to get a quality set in that way.

Looking forward to seeing you smash some PRs.
PR's will be broken in a few weeks Steve. I'm giving this everything I have.
__________________
My Favorite Part Of Lifting Is Having The Opportunity
Meet PR's: (May 2014) Raw Natural
Squat 475 lbs
Bench: 286 lbs
Deadlift: 501 lbs
Total: 1262 lbs
Age: 50

Gym PR's:
Squat: 495 lbs
Bench: 300 lbs
Deadlift: 520 lbs
Total: 1315 Lbs
Age 50
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Old 11-25-2012, 07:39 PM   #2569
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JB OLD SCHOOL WEEK 1 DAY 2 SQUAT ME

All the squats below, except the accessory work, were supposed to be 10 lbs less. It appears that I forgot the bar weighs 55 lbs. I was wondering what the boys were giggling about today. They didn't remind me until I was done my working sets. They also were quite entertained seeing me suffer doing 8 reps.

Squats
Bar X8
Bar X8
145 X8
145 X8
195 X4
215 X4
250 X8
290 X8
290 X8
290 X8
Lost tightness on the odd rep, but my spotter quickly reminded me of that and it was corrected on the fly. All sets/reps felt heavy, but I am pretty sure it was because I was not 100% recovered from Wednesday's crazy 8 squats. I survived with no damages. Feel really tired tonight as Mrs Squatter made me do groceries and then set up the Christmas Tree/Decorations. What a big meanie!!

Narrow Stance ATG Squats Superset with GHR's
175 X8/BW X10
175 X8/BW X10
175 X8/BW X10
These felt pretty good and easy, despite feeling whacked from the working sets - but it's a good whacked. Time to rest and eat up, although I get the feeling today's miscue with the weight was Karma getting me back for my sinful gluttony at the restaurant last night. I devoured a half chicken, a full rack of back ribs, a big baked potato, veggies, and a then a DQ Banana Split.


__________________
My Favorite Part Of Lifting Is Having The Opportunity
Meet PR's: (May 2014) Raw Natural
Squat 475 lbs
Bench: 286 lbs
Deadlift: 501 lbs
Total: 1262 lbs
Age: 50

Gym PR's:
Squat: 495 lbs
Bench: 300 lbs
Deadlift: 520 lbs
Total: 1315 Lbs
Age 50
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Old 11-25-2012, 07:48 PM   #2570
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Great workout Super Jim! Squats then groceries and then set up the tree....volume hog!
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