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Old 02-08-2014, 03:12 AM   #2051
ravimolasaria
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Originally Posted by fenrisulfr View Post
Squat day, the best day
Warmup
Front squat 135x8/8 225x1 high bar 225x3
Squat lowbar
225x3 275x5 315x10 365x3 405x2 raw rep pr
Wraps on 425x1 455x1
Wraps off 405x1/2

Powershrug hell 135x10 225x10 315x10 405x10 495x5 lower back fatigued, shut it down.
Awesome working fen ... You just killed it ... keep up the great great work brother ...
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Old 02-08-2014, 06:23 AM   #2052
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I could use a wheelchair today. Thanks bros.
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Old 02-08-2014, 06:50 AM   #2053
RobMoriRB
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that is some sweet training.....keep it up fen
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Old 02-08-2014, 07:14 PM   #2054
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Huge squatting bearded one! That 425 rep looked EZPZ
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Old 02-09-2014, 06:04 AM   #2055
fenrisulfr
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Quote:
Originally Posted by RobMoriRB View Post
that is some sweet training.....keep it up fen
Rep's till death.





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Originally Posted by KD5NFW View Post
Huge squatting bearded one! That 425 rep looked EZPZ
It was easy KD. It was easy.


Ordered singlet, KLA 2000 wrist wraps and knee wraps, and chalk from Anderson powerlifting. Going to buy a slingshot at The Arnold.
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Old 02-09-2014, 01:16 PM   #2056
fenrisulfr
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Bench press training
BP
100x5 120x5 135x10 155x5 185x5 205x5 225x5 235x4 245x3/2
135x4 (lat cramp) 135x15

CGBP
135x10 155x5 185x5/5/5

DB shrug (10 second contraction 5 second rest per rep)
95'sx3/2/2

So thanks to Chris Duffin 's vid about engaging lats in bench press I was able to, for the first time ever, really use my lats in the bench press. Before today, my eccentric loaded basically on my triceps. Today I loaded the heck out of my lats in the descent, you will notice the lat cramp I experienced, I was a lot more stable at the bottom, and the weight moved with a lot more power. Today was for sure a milestone for me.
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Old 02-09-2014, 01:34 PM   #2057
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Great news on the lat engaging Fen!
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Old 02-09-2014, 09:19 PM   #2058
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Indeed, when your lats are as sore after benching as they are after pull ups, you know your doing alot of things right. Back tightness is everything on bench, as it is on all 3 lifts actually!

Well done, and remember what you did for next time!. I sometimes forgot!
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Old 02-10-2014, 05:21 AM   #2059
ravimolasaria
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Quote:
Originally Posted by fenrisulfr View Post
Bench press training
BP
100x5 120x5 135x10 155x5 185x5 205x5 225x5 235x4 245x3/2
135x4 (lat cramp) 135x15

CGBP 135x10 155x5 185x5/5/5
DB shrug (10 second contraction 5 second rest per rep) 95'sx3/2/2
Strong benching fen ... Another milestone = another win ... Strong volume and working brother ... Actually most of us think Bench as pec and shoulder working only. We forgot that leg drive, lower / upper back, triceps, shoulder and forearms along with pecs completes a bench movement for a powerlifter. Anything minus from the list and you will feel the difference. keep up the great work buddy ...
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Old 02-10-2014, 05:43 AM   #2060
fenrisulfr
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Tired of lifting these baby weights.
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Join Date: Jan 2013
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Quote:
Originally Posted by Squatter View Post
Indeed, when your lats are as sore after benching as they are after pull ups, you know your doing alot of things right. Back tightness is everything on bench, as it is on all 3 lifts actually!

Well done, and remember what you did for next time!. I sometimes forgot!






Quote:
Originally Posted by ravimolasaria View Post
Strong benching fen ... Another milestone = another win ... Strong volume and working brother ... Actually most of us think Bench as pec and shoulder working only. We forgot that leg drive, lower / upper back, triceps, shoulder and forearms along with pecs completes a bench movement for a powerlifter. Anything minus from the list and you will feel the difference. keep up the great work buddy ...
You both are dead on right.

My back is so sore! I was going to train back and bis today but I'm not sure I can.
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