Join date: May 2006
Location: Virginia, USA
Posts: 6228
Hopefully there is enough interest to keep this thing going.
I've been thinking about opening my thread up to people looking for advice on their training as well as posting my own training. As some of you may know, I started as a competitive bodybuilder and then moved into competitive powerlifting. I would like to think i know a thing or two about both. There have been a few people ask for advice in my thread but i feel there are others that are afraid it may be inappropriate. With that said, I would like to invite anyone that has questions to feel free to ask. I'm more than happy to help.
Join date: May 2006
Location: Virginia, USA
Posts: 6228
International Bench Night- this is the first session of the new bench cycle. we will be doing reverse band bench for our main movement. I worked up to 635 for three sets of 1. felt really comfortable. i'm hoping to hit 700 for my top set on this cycle.
reverse band bench press
315x10
405x6
495x2
585x1
635x1x3
Join date: Aug 2010
Location: Pennsylvania, USA
Posts: 246
And so the reverse-band bench cycle begins! Good luck with that meat - I just finished one and saw great gains. Also, Yay to the return of reverse grips lol - I remember your 510 vid of that, I thought I was gonna shit my pants haha.
The number of views of your last thread should tell you that there is PLENTY of interest to keep this going. Thanks for still posting and being all-around awesome Panda bear.
Join date: May 2006
Location: Virginia, USA
Posts: 6228
mlekava000 wrote:
And so the reverse-band bench cycle begins! Good luck with that meat - I just finished one and saw great gains. Also, Yay to the return of reverse grips lol - I remember your 510 vid of that, I thought I was gonna shit my pants haha.
The number of views of your last thread should tell you that there is PLENTY of interest to keep this going. Thanks for still posting and being all-around awesome Panda bear.
i've done a reverse band bench cycle once before and got a good bit out of it. i'm nearly 40lbs lighter in BW now so i'll be interested to see how i compare now. the band setup is a different so it will be hard to compare the two cycles. I'll be very happy with a 700lb top set at the end of this one.
i've been looking forward to hitting the reverse grip bench again. I'm only using it as an accessory movement but it's nice to be doing them again.
thanks my friend. hopefully i can give back a little by opening up my thread to anyone that would like my help.
Join date: Jun 2011
Location: Illinois, USA
Posts: 2
MM, I PM'd this to you on Monday, but I just want to reiterate in the new thread how inspirational AND instructional this journal is to someone like me that's getting back into the gym after years away.
Question: At one point you were working on the standards set out by Wendler/Carter in "What Constitutes Strong." I know you met and exceeded the Press 315 X 1 mark, but I haven't seen you mention weighted dips/chins or squats/pulls for max reps in a while. Are you still chasing those numbers at all?
Join date: May 2006
Location: Virginia, USA
Posts: 6228
nilstar wrote:
MM, I PM'd this to you on Monday, but I just want to reiterate in the new thread how inspirational AND instructional this journal is to someone like me that's getting back into the gym after years away.
Question: At one point you were working on the standards set out by Wendler/Carter in "What Constitutes Strong." I know you met and exceeded the Press 315 X 1 mark, but I haven't seen you mention weighted dips/chins or squats/pulls for max reps in a while. Are you still chasing those numbers at all?
thanks again for that PM.
I was really into hitting those standards awhile back but chasing them ended up actually hurting my 1 RM on those lifts. I've found that i can get strong at reps or get strong at a 1RM. i really can't do both. since i train to compete, i went back to working on my 1RM strength.
Join date: Feb 2011
Location: New York, USA
Posts: 174
Just realized your old thread filled up. What a noob I am!
I have a quick question. I noticed that you have been deadlifting twice a week, with one day being ME and other being a DE. Have you found that to work? My meet in August is only push/pull and I was thinking about substituting DE deadlift for my squat for the last cycle. Thanks!
Join date: May 2006
Location: Virginia, USA
Posts: 6228
Killerb521 wrote:
Just realized your old thread filled up. What a noob I am!
I have a quick question. I noticed that you have been deadlifting twice a week, with one day being ME and other being a DE. Have you found that to work? My meet in August is only push/pull and I was thinking about substituting DE deadlift for my squat for the last cycle. Thanks!
it's actually been working really well. in the past i would be totally gased after doing a few working sets on my deadlift day. having the second light day has really increased my work capacity. i also do conditioning work after the light day and that has really helped as well. Now on my heavy day i can really push myself and after the session i don't feel nearly as torn up. unfortunately i can't squat heavy doing this though. that would just be too much for me. it's all a balancing act.
Join date: May 2006
Location: Virginia, USA
Posts: 6228
light deadlift- tonight i decided to do a simple circuit to keep everyone from just standing around during the speed pulls. we now have 6 guys training together and that can lead to a lot of standing around. we did speed pulls against bands and then went right to zercher squats. i was also sure to do 90lb strict dumbell curls right before every zercher squat set just to debunk any myths.
speed pulls against medium bands- 325lbs of bar weight, zercher squats - 185lbs using the buffalo bar.
3 reps x 6 sets- 5 reps x 6 sets
*zercher squats were done ATG, paused at bottom with the bar on the top of the thighs.
conditioning work- we did a circuit of 10 tire flips then went right to the prowler push to the end of the complex and back. then we finished with farmer's walks to end of the complex and back.
we did that twice... it was hot as hell in the gym and outside.
Join date: Feb 2011
Location: New York, USA
Posts: 174
maraudermeat wrote:
Killerb521 wrote:
Just realized your old thread filled up. What a noob I am!
I have a quick question. I noticed that you have been deadlifting twice a week, with one day being ME and other being a DE. Have you found that to work? My meet in August is only push/pull and I was thinking about substituting DE deadlift for my squat for the last cycle. Thanks!
it's actually been working really well. in the past i would be totally gased after doing a few working sets on my deadlift day. having the second light day has really increased my work capacity. i also do conditioning work after the light day and that has really helped as well. Now on my heavy day i can really push myself and after the session i don't feel nearly as torn up. unfortunately i can't squat heavy doing this though. that would just be too much for me. it's all a balancing act.
thanks! I am going to cut out my squats for this last cycle before my meet (only a push/pull) and add the DE deadlifts.
Join date: May 2006
Location: Virginia, USA
Posts: 6228
Killerb521 wrote:
maraudermeat wrote:
Killerb521 wrote:
Just realized your old thread filled up. What a noob I am!
I have a quick question. I noticed that you have been deadlifting twice a week, with one day being ME and other being a DE. Have you found that to work? My meet in August is only push/pull and I was thinking about substituting DE deadlift for my squat for the last cycle. Thanks!
it's actually been working really well. in the past i would be totally gased after doing a few working sets on my deadlift day. having the second light day has really increased my work capacity. i also do conditioning work after the light day and that has really helped as well. Now on my heavy day i can really push myself and after the session i don't feel nearly as torn up. unfortunately i can't squat heavy doing this though. that would just be too much for me. it's all a balancing act.
thanks! I am going to cut out my squats for this last cycle before my meet (only a push/pull) and add the DE deadlifts.
cool... i would throw in some sort of quad work though. like tonight i did the zercher squats as part of a circuit after the speed pulls. just keep the weight light.
Join date: Feb 2011
Location: New York, USA
Posts: 174
maraudermeat wrote:
Killerb521 wrote:
maraudermeat wrote:
Killerb521 wrote:
Just realized your old thread filled up. What a noob I am!
I have a quick question. I noticed that you have been deadlifting twice a week, with one day being ME and other being a DE. Have you found that to work? My meet in August is only push/pull and I was thinking about substituting DE deadlift for my squat for the last cycle. Thanks!
it's actually been working really well. in the past i would be totally gased after doing a few working sets on my deadlift day. having the second light day has really increased my work capacity. i also do conditioning work after the light day and that has really helped as well. Now on my heavy day i can really push myself and after the session i don't feel nearly as torn up. unfortunately i can't squat heavy doing this though. that would just be too much for me. it's all a balancing act.
thanks! I am going to cut out my squats for this last cycle before my meet (only a push/pull) and add the DE deadlifts.
cool... i would throw in some sort of quad work though. like tonight i did the zercher squats as part of a circuit after the speed pulls. just keep the weight light.
Join date: May 2006
Location: Virginia, USA
Posts: 6228
Killerb521 wrote:
maraudermeat wrote:
Killerb521 wrote:
maraudermeat wrote:
Killerb521 wrote:
Just realized your old thread filled up. What a noob I am!
I have a quick question. I noticed that you have been deadlifting twice a week, with one day being ME and other being a DE. Have you found that to work? My meet in August is only push/pull and I was thinking about substituting DE deadlift for my squat for the last cycle. Thanks!
it's actually been working really well. in the past i would be totally gased after doing a few working sets on my deadlift day. having the second light day has really increased my work capacity. i also do conditioning work after the light day and that has really helped as well. Now on my heavy day i can really push myself and after the session i don't feel nearly as torn up. unfortunately i can't squat heavy doing this though. that would just be too much for me. it's all a balancing act.
thanks! I am going to cut out my squats for this last cycle before my meet (only a push/pull) and add the DE deadlifts.
cool... i would throw in some sort of quad work though. like tonight i did the zercher squats as part of a circuit after the speed pulls. just keep the weight light.
maraudermeat wrote:
light deadlift- tonight i decided to do a simple circuit to keep everyone from just standing around during the speed pulls. we now have 6 guys training together and that can lead to a lot of standing around. we did speed pulls against bands and then went right to zercher squats. i was also sure to do 90lb strict dumbell curls right before every zercher squat set just to debunk any myths.
speed pulls against medium bands- 325lbs of bar weight, zercher squats - 185lbs using the buffalo bar.
3 reps x 6 sets- 5 reps x 6 sets
*zercher squats were done ATG, paused at bottom with the bar on the top of the thighs.
conditioning work- we did a circuit of 10 tire flips then went right to the prowler push to the end of the complex and back. then we finished with farmer's walks to end of the complex and back.
we did that twice... it was hot as hell in the gym and outside.
Join date: May 2006
Location: Virginia, USA
Posts: 6228
bcingu wrote:
maraudermeat wrote:
light deadlift- tonight i decided to do a simple circuit to keep everyone from just standing around during the speed pulls. we now have 6 guys training together and that can lead to a lot of standing around. we did speed pulls against bands and then went right to zercher squats. i was also sure to do 90lb strict dumbell curls right before every zercher squat set just to debunk any myths.
speed pulls against medium bands- 325lbs of bar weight, zercher squats - 185lbs using the buffalo bar.
3 reps x 6 sets- 5 reps x 6 sets
*zercher squats were done ATG, paused at bottom with the bar on the top of the thighs.
conditioning work- we did a circuit of 10 tire flips then went right to the prowler push to the end of the complex and back. then we finished with farmer's walks to end of the complex and back.
we did that twice... it was hot as hell in the gym and outside.
Haha, how are the torn biceps holding up?
suprisingly they are holding up just fine. i'm sure it's just a matter of time though.
Join date: Jul 2008
Location: Australia
Posts: 894
Only just found this thread so im just posting to subscribe.
I do have one question for you though Meat, Have you ever had your shoulder mobility interfere with your bench press? if so what do you do to improve your shoulder mobitily and flexibility?
I have noticed that the range of motion in my left shoulder is more limited than my right (external rotation and abduction). This causes me to tuck my left elbow slightly more as I lower the bar so that the bar is angled and my left hand is a bit further towards my feet. I hope I explained that well, I will try and get a video but it may be hard to capture what I am talking about. Any tips would be appresiated, thanks for all the time you have put into the threads its a great resourse.
