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Post by Deleted on Jan 5, 2013 15:56:52 GMT -5
realsers? i dont know what that is. typo? i prefer negatives over rack press or board press. since they allow better transition to higher weights since they are easier to perform. i heard you can go about 20% above your max with negatives but i only go about 10 to 15 lbs of my theoretical max that week. Negatives -you will need a spotter. -form wise, you cant use wide grip. shoulder issues. have to adopt a normal grip. -to get the full benefit of a negative, you need longest of ROM. -you only do the lowering portion (eccentric) of the bench lift. you slowly lower it (at least 6 seconds). if you drop too fast, the lift becomes unsafe. spotter should only balance the bar but not assist going down. -for bonus we do the push portion, with some assistance (a mentality boost thing). -starting weight -practice with %70, 80%, 90%. -once you start, you should try your max. since its a weight you can do, you should have no problem doing a negative of it. -max the 1st day of training. +5lb each day after that. -i suggest only do 1 rep. negatives stretches the muscle a lot. btw negatives will help you perfect your pauses on your weight as well. - - -for the theoretical max. i should explain this. i assume my training gives me 5lb increase on my max every week. pretend my max is 350 first week. i do 2x345. from my 2 rep i assume i can max at 355 next week but i wont 1 rep 355 that week. next week i just base my lifts off of my theoretical max which i think is 355. all my 1 rep in my bench routine are 5lb below my theoretical max since i never max out.
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Post by osu122975 on Jan 5, 2013 17:46:36 GMT -5
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Post by Deleted on Jan 5, 2013 19:15:11 GMT -5
i guess weight releasers are fine. though i dont like weight changing in the middle of a rep. balance issues and such. they do look like a good alternative way to doing negatives solo, if you dont have a spotter. especially the ones use in the first clip. those are pretty cool.
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Post by buckeye2010 on Jan 6, 2013 16:45:31 GMT -5
You really have gained some good knowledge in the weight game for someone so young. Keep training and keep your ears open to others with more experience.
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Post by Deleted on Jan 11, 2013 10:51:41 GMT -5
Next week 6
Monday bench 5x400 4x410 3x415 5x340 4x360
Tuesday DL 440 mm FC
Thursday bench 3x395 2x415 (mini max) x 455
Friday squat 455 mm FC
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Post by Deleted on Jan 17, 2013 21:20:23 GMT -5
break week 1 tom -40 gilbert -90
Monday 8x355 7x365 6x370
Tuesday DL 440mm 8 7 6 fc 135
Thursday 8x360 7x370 6x375
Friday squat 455mm 8 7 6 fc 135
Note - i got the 455 - 2 1/2 times on bench. it should guarantee me the 460 bench for next strength phase. over the break week im gonna up my warm up. 275 is starting to get light. 225 is feather weight now. 135 feels like the bar.
new warm up. 6x45 6x135 6x225 6x295
gilbert and tom, have form issues on squat and dl. gonna drop back to the 8 7 6 sets for squat and dl. im gonna drop my weights down as well. so that all 3 of us are gonna do the same weight. rawr team work.
note - just found out gil and tom have weak hips.
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Post by Deleted on Jan 25, 2013 23:55:52 GMT -5
Break week 2
Monday bench 8x365 7x375 6x380
Tuesday DL + friday squat (repeat since Gilbert miss leg day) 8x135 7x145 6x150
Thursday bench 8x370 7x380 6x385
Remember the personal trainer who kept his hands in his pocket while training people. We decided to call him pocket man. Saw him fixing his hair in the mirror today while his client struggle to do cable flyes. My little brother is going to file a complaint. Me, I just want to kick him in the shins.
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Post by Rosario-546 on Jan 26, 2013 7:00:23 GMT -5
I vote for kicking him in the shines
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Post by dbunch on Jan 26, 2013 10:22:41 GMT -5
LoL – I second that.
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Post by Deleted on Jan 27, 2013 12:54:51 GMT -5
i thought i give 18inch dl a try. i dont really have any lower back strength lifts.
18 inch dl to me was almost a shrug. its 2 to 3 inches above my knee. i might just try knee level next time.
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Post by Deleted on Jan 31, 2013 14:07:48 GMT -5
Next week 1 new str phase Edit-2 Monday bench 5x405 4x415 3x420 5x365 4x385
Tuesday DL 4x175 3x195 2x215 mm x 235 4x115 3x135
Thursday bench 3x420 2x440 1x460 Negx480 3x380 2x400
Friday squat 4x175 3x195 2x215 mm x 235 4x115 3x135
Note. New str phase I redid the routine for DL and squat. Fixed Gilbert's and tons form. Now we gonna see how far we can climb from the bottom.
If you minus 40 from my bench numbers from above that is what Tommy's bench numbers are. For Gilbert just minus 90.
I think within 9 months I can get my squat from 455 to above 480. DL might be harder 435 to at least 600, DL might be out of my reach.
It's only 1480 total for my 165 class.
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Post by mikefrost on Jan 31, 2013 16:48:12 GMT -5
"only 1480 total for my 165 class" lol your a beast Tu! I'd love to total that at 242 lol.
Do you do much assistance work, or is your log what you see is what you get?
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Post by Deleted on Jan 31, 2013 18:51:10 GMT -5
I think i listed all my assistance lifts in the 500 thread. There has been some changes but I'm too lazy to change them. Biggest change would prolly be the hip exercises to back and leg day.
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Post by Deleted on Jan 31, 2013 19:17:16 GMT -5
I tried to imitate Konstantins narrow grip on bench to see how it felt. So I moved my grip an inch in. The result. Now my shoulder and wrist are sore lol. I tried it on my last set today. 6x385. I got the lift a lot easier then my usual grip but I couldn't pause.
At the bottom of the lift I squeezed my lats and it pushed my arm up. It looked like I bounced on the reps.
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Post by buckeye2010 on Feb 1, 2013 15:25:25 GMT -5
You will truly be someone to be reckoned with. Great numbers for any age or size.
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Post by Deleted on Feb 1, 2013 18:31:14 GMT -5
Thanks buckeye. If things go well and according to schedule I should be in the 1700 for the raw competition in october. That is if I can master DL and squat by the end of this new strength phase. The new phase starts next week
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Post by Deleted on Feb 3, 2013 11:43:30 GMT -5
Got a new hook grip for DL. Hook grip 2.0 lol
Sunday is my off day. I started to come in on Sunday to find new methods to get rid of any bad habits that hinders the DL and squat form. I also do hips since im already there. Mega hips I can't feel the 135 weight anymore on squat. I did start using the box as way to measure my depth. Lightly tap the box and then I go up. I don't sit on it since it becomes a box squat.
I have small hands so when I use the normal hook grip my fingers can only wrap around the nail part of my thumb. So I switched my index and thumb position. Thumb on index but not on the nail part. Boo ya. Now I have no stress on the arms or hands. 135 lb weight here is also now really light.
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Post by Deleted on Feb 4, 2013 20:25:08 GMT -5
1st bench day for the new strength phase on the fourth set and onwards. i use a towel to bench. it allows for a better transition from the eccentric portion (lowering) to the concentric portion (pushing). on all my strength lifts i concentrate on the concentric portion, the eccentric portion is half assisted so that i can keep the momentum. since im neglecting half of the eccentric portion, these lifts wont ever be counted in the competition. they are only for training. warmup youtu.be/2M-xtLbRCo46x45 6x135 6x225 6x295 i still havent gotten use to warming up with 295. still need the towel for it. set 1 5x405 youtu.be/zSTzef7hCRc2 1 1 1. i like each of my reps to be near perfect form. so ill rack it after every rep if i have to. bad form usually leads to injuries. on the 3rd and 4th rep i think i was leaning to the left? tom adjusted balanced it. set 2 4x415 youtu.be/ngf5fcqVqBw2 1 1. i struggled on the last rep. tommy had to tap me up at the top set 3 3x420 youtu.be/6U1NvopN39g1 1 pause 1. on the 3rd rep i tried to paused. which i shouldnt have, i got stuck at the middle. tommy had to tap me up and then he pulled at the top. i tried to do a fourth rep to make up for the failed pause. tommy had to tap up most of the fourth rep. waveback 5x345 youtu.be/s_xmM3uzOx04 1. i think it my left leg i tried to left my heel to the beat of the song. waveback 4x365 youtu.be/BS9Aas28Ypk3 1. on the last rep. i yelled "ahhh" in a high pitch. its like half way up at 1:09. to my hombres lol Read more: www.rawr.boards.net/index.cgi?action=display&board=general&thread=8#ixzz2Jz321yeb
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Post by 72 on Feb 5, 2013 7:44:39 GMT -5
Nice lifting. Do you always use rest-pause sets (where you rack the weight between your reps)?
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Post by toolpod on Feb 5, 2013 10:02:07 GMT -5
Looking good. You gotta tell your spotter to keep his grubby hands off of your bar ;-) I hate when the spotters leave their hands on there!
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Post by Deleted on Feb 5, 2013 11:06:31 GMT -5
I actually like the hand on the bar. It's part of our training. As long as my brother doesn't pull on it. Since the majority of my lifts are to move into new weights. I require a spotter to guide the bar in case I get unbalance or the bar doesn't go striaght up.
My hook grip 2.0 failed today on deadlift. Gonna try to reinforce it next week with negatives. Gonna keep it all the way to end of the phase
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Post by Deleted on Feb 6, 2013 13:47:42 GMT -5
Should I try to sweat out my cold. Tonight and tomorrow at 4am, an hour before the gym. Big 480 negative tomorrow.
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Post by toolpod on Feb 6, 2013 14:20:00 GMT -5
I would strongly encourage you to wean yourself off of having the spotter keep his hands on your bar. Even if he is not pulling up on the bar, he is stabilizing the bar for you and thus robbing your stabilizers of the work they need.
Long-term, you are setting yourself up for injuries because this will lead to a chronic imbalance in your stabilizers. This is analagous to, but not so bad as, always doing bench on a Smith machine...then trying to go to free bench.
Even if you have to drop a little on the weight now, it is better in the long term. Your spotter can still stay close, but should be hands-off after the hand-off unless you are doing negatives.
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Post by bblackstone on Feb 6, 2013 14:22:59 GMT -5
I would strongly encourage you to wean yourself off of having the spotter keep his hands on your bar. Even if he is not pulling up on the bar, he is stabilizing the bar for you and thus robbing your stabilizers of the work they need. Long-term, you are setting yourself up for injuries because this will lead to a chronic imbalance in your stabilizers. This is analogues to, but not so bad as, always doing bench on a Smith machine...then trying to go to free bench. Even if you have to drop a little on the weight now, it is better in the long term. Your spotter can still stay close, but should be hands-off after the hand-off unless you are doing negatives. Fantaboulis advice. Heed Tool pods words.
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Post by Deleted on Feb 6, 2013 16:22:33 GMT -5
I understand that part but if you look at it from the other side. I lift above 90% of my max most of the time. Its unsafe to try stabilize it myself during the lift when it goes unbalance. When the bar is unbalance the weight is shifted to the lower end, making it heavier on one side.
Though just in theory and I'm just using my self as the guinea pig. My heavy negative that is 20 lbs over my theoretical max should help my stabilize muscles. Then I target the stabilizing muscles on support days.
It looks like a hassle to target the supporting muscle on different training session but I prefer the extra time to do it.
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