Building High-Performance Muscle™
Bodybuilding
 
Riding the Line Between BBing & PLing Part 2
 

maraudermeat
Level

Join date: May 2006
Location: Virginia, USA
Posts: 6524

jacob-1310 wrote:
hey meat

dont know why ive never asked this. but why do you put your feet on plates when you bench?



i get more leg drive that way. it's allowed in the fed i compete in so i do it.

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maraudermeat
Level

Join date: May 2006
Location: Virginia, USA
Posts: 6524

deads- i pulled with a full ROM for the first time tonight since i tore the IT bands. I kept it light and actually did some deficit pulls as well.

sumo deads
135x10x3
225x6
315x6
365x6
425x3x3

deficit pulls- conventional, standing on a 100lb plate
225x6x3

leg press- wide stance
6plates x 10
8plates x 10

drop set
10plates x 20, 8plates x 20, 6plates x 20, 4plates x 20

rope pulls downs
some x 20 x 3

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maraudermeat
Level

Join date: May 2006
Location: Virginia, USA
Posts: 6524

overhead press'n- i got the bright idea today to see if it was possible to overhead press using the Titan Ram and/or Slingshot. so i warmed up to my BW on overhead press and then threw on the Titan Ram first. It took a little getting used to but after a couple sets it was very comfortable and gave a good bit of pop off the chest. I found that pushing it up to the armpits and being sure to arch hard and taking a fairly narrow grip was much more comfortable. As for the slingshot, because of how it's designed, it didn't transfer well to overhead pressing for me. it sticks out in line with your arms until the bar gets close to the chest and then lays down. this made it hard to press and the bar drifted away from you. the Titan lays tight against the chest the whole time much like a real bench shirt and was much more natural. I'll be sticking with it. I hit an easy 275, then 295 and 315 for 4 with it. i got one hell of a shoulder pump and tricep pump from it. I"m calling them "Meat presses" since i've never seen anyone do them before.

overhead pressing
0x10
95x10
135x10
185x6
225x6
titan ram
255x6
slingshot
255x4-felt very awkward though
titan ram
275x4

295x4
315x4

pullups

palms out, wide grip, dead hang
BW x 12

neutral grip, wide grip, dead hang
BW x 12

Palms out, wide grip, dead hang
BW x 10

neutral grip, narrow grip, dead hang
BW x 8

dumbell rows- fat grip, thumbless

100's x 20 x 2

circuit

rope pull downs - giant set of preacher reverse dumbell curl right into hammer curl and finish with regular curl (each set is 20 reps and thumbless) - weighted incline situps, seated calf raise, and incline dumbell curls

all done for 20 reps x 2 sets.

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maraudermeat
Level

Join date: May 2006
Location: Virginia, USA
Posts: 6524

squats- first time doing full ROM squats since the injury. I kept it light but went for really high reps to make it harder.

cambered bar squats-paused at bottom
0x10
135x10
225x20x3

leg press- close stance, not locked out
4plates x 20
6plates x 20

strip set
8plates x 10,6plates x 20, 4plates x 30, 2plates x 40

seated calf raise- very slow negative and long pause at bottom
some x 20 x 3

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GrindOverMatter
Level 4

Join date: Jul 2007
Location: Prince Edward Island, CAN
Posts: 1358

maraudermeat wrote:
squats- first time doing full ROM squats since the injury. I kept it light but went for really high reps to make it harder.

cambered bar squats-paused at bottom
0x10
135x10
225x20x3

leg press- close stance, not locked out
4plates x 20
6plates x 20

strip set
8plates x 10,6plates x 20, 4plates x 30, 2plates x 40

seated calf raise- very slow negative and long pause at bottom
some x 20 x 3


how did the squats feel for the first time after the injury? im also dealing with an injury, something in my lower back after doing reverse band squats for the first time ever. so very frustarting, hope you're back killing it soon!

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maraudermeat
Level

Join date: May 2006
Location: Virginia, USA
Posts: 6524

bench'n- had a great session tonight. hit two weight PR's with some left in the tank.

floor press against chains, long pause
135 + 110lbs of chain x 10
225 + 110lb x 6
315 + 110lbs x 1
385 + 110lbs x 1
435 + 110lbs x 1 + 10lb PR



titan ram bench press
405x1
495x1
545x1
575x1 + 10lb PR



bench press - full ROM
405x7
315x16
255x23

that's it.... i was fried.

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ryno76
Level

Join date: Mar 2012
Location: Indiana, USA
Posts: 283

Sir, you are crazy strong. I've enjoyed reading your log here from the shadows for quite some time. Good luck with your recovery.

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maraudermeat
Level

Join date: May 2006
Location: Virginia, USA
Posts: 6524

GrindOverMatter wrote:
maraudermeat wrote:
squats- first time doing full ROM squats since the injury. I kept it light but went for really high reps to make it harder.

cambered bar squats-paused at bottom
0x10
135x10
225x20x3

leg press- close stance, not locked out
4plates x 20
6plates x 20

strip set
8plates x 10,6plates x 20, 4plates x 30, 2plates x 40

seated calf raise- very slow negative and long pause at bottom
some x 20 x 3


how did the squats feel for the first time after the injury? im also dealing with an injury, something in my lower back after doing reverse band squats for the first time ever. so very frustarting, hope you're back killing it soon!



they felt good. a little tight in the outer IT bands at the bottom but i kept rolling the shit out of them in between sets. i'll be sure to build back slowly.

i hope you get past your injury quickly...they suck.

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maraudermeat
Level

Join date: May 2006
Location: Virginia, USA
Posts: 6524

ryno76 wrote:
Sir, you are crazy strong. I've enjoyed reading your log here from the shadows for quite some time. Good luck with your recovery.



thanks for the kind words.

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maraudermeat
Level

Join date: May 2006
Location: Virginia, USA
Posts: 6524

pull'n- everything is feeling good but i'm not going to go crazy. i'm just going to keep progressing slowly.

deadlift agains doubled minis
135x10
225x4
315x4
405x1
455x1- stopped here. everything felt good but i felt a little tightness in the IT bands.

315x10x2

hyperextensions
135x10
185x10
225x10

after training we did a mock meet to get everyone ready to ref the Brute Strength meet on April 14th.

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maraudermeat
Level

Join date: May 2006
Location: Virginia, USA
Posts: 6524

squats- we started out using the cambered bar and had planned to work up to a 3x3 with something around 405. unfortunately i started to feel a tone of pressure on my outer knees where the IT bands attach. I rolled the shit out of them and stretched...didn't help. switched to front squats with a front squat harness we have at the gym. i've never used one and it felt okay but ended up ditching it for my last sets because it was pressing against my diaphram and making it hard to breath. front squats felt very comfortable with no pressure on the IT bands at all. I think i'm going to stick with front squats as my squat movement until i'm recovered.

cambered bar squat
0x10
135x10
225x10
275x4-felt strain in the outside of my knees

front squat-paused
225x20-with harness
225x20x2- no harness

leg press
4plates x 20
6plates x 20
8plates x 20, drop to 6plates x 30, drop to 4plates x 40, finished wiht 2plates x 50

seated calf raise

some x 10 x 3- long pause and long negative.

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maraudermeat
Level

Join date: May 2006
Location: Virginia, USA
Posts: 6524

bench'n- three weeks until my next meet. today was the last day of the floor press cycle. we have two more weeks of training and will prep for the meet. i feel good about it. hit my goal of a 585 titan bench. bodyweight is 245 so i'm right on track for 242 by meet time.

floor press against chains
135 + 110lbs of chain x 10
225 x 110lbs x 6
315 + 110lbs x 1
385 + 110lbs x 1
445 + 110lbs x nada..lost over my face but i have plenty of strength for it.

titan ram
315x1
405x1
495x1
545x1
585x1- this was the first time this training partner has spotted me with some heavy weight and he got a little anxious but he didn't help.


full ROM bench- paused
315x1
405x1
455x1
475x1- very easy

power pushdowns
some x 10 x 3

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americaninsweden
Level

Join date: Feb 2012
Location: Sweden
Posts: 350

Do you have a video of the 255x23? That is insane, especially at the end of the workout.

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maraudermeat
Level

Join date: May 2006
Location: Virginia, USA
Posts: 6524

americaninsweden wrote:
Do you have a video of the 255x23? That is insane, especially at the end of the workout.



i left it out but i hit BW, which is 245 right now, for 30 reps. didn't get a vid though.

here's one from the end of my training sessions when i was weighing 250.

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maraudermeat
Level

Join date: May 2006
Location: Virginia, USA
Posts: 6524

deads against bands- working up slowly on these. i hit 455 against doubled minis last week. tonight i worked up to 505.

135x6
245x4
335x2
445x1
485x1
505x1

hyperextensions

BW x 20
115x10
165x10
215x10
115x10-paused

that's it.

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scj119
Level 4

Join date: Aug 2010
Location: District of Columbia, USA
Posts: 4868

Random question meat: I don't think I've seen you talk anywhere about dips, and you never mention doing them. What's your opinion on them (bodyweight and/or weighted)?

Good training shit in here as always.

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maraudermeat
Level

Join date: May 2006
Location: Virginia, USA
Posts: 6524

overhead pressing- used the titan again for some "Meat" presses. went really well. it definitely overloads the top end. we also tried out some clean and presses with the log. i've never done these before and i'm sure my form is horrible but i'll stick with them. they are a total body movement and i felt them everywhere.

overhead press warmup
0x10
95x10
135x10
185x10
titan
225x4
275x4
295x4
315x6


log clean and press
135x10
185x10
235x8-the press is very easy but the clean is horrible. looked more like a reverse curl. i'll keep practiciing.


pullups-dead hang on each rep
BW x 5- wide grip
BW + 25lbs x 8 - wide grip
BW + 25lbs x 8 - neutral grip


circuit- incline dumbell curls, swiss bar hammer curls, and preacher reverse dumbell curls

some x 20 x 2

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americaninsweden
Level

Join date: Feb 2012
Location: Sweden
Posts: 350

Thanks for posting that vid, incredible. I commented on it a few days ago but apparently it didnt go through. Have you ever run Smolov jr? I am still weak, esp in comparison (140-145kg bench), but am giving Smolov jr a go for bench. Any thoughts/advice?

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maraudermeat
Level

Join date: May 2006
Location: Virginia, USA
Posts: 6524

americaninsweden wrote:
Thanks for posting that vid, incredible. I commented on it a few days ago but apparently it didnt go through. Have you ever run Smolov jr? I am still weak, esp in comparison (140-145kg bench), but am giving Smolov jr a go for bench. Any thoughts/advice?



the only program i've ever run was 5/3/1. for me, i do better with supramaximal work. i've never done well training using submaximal weight.

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maraudermeat
Level

Join date: May 2006
Location: Virginia, USA
Posts: 6524

scj119 wrote:
Random question meat: I don't think I've seen you talk anywhere about dips, and you never mention doing them. What's your opinion on them (bodyweight and/or weighted)?

Good training shit in here as always.


i actually do dips all the time. lately i've stuck to BW dips for high reps but i've done them very heavy as well. here's a vid of some heavy dips.

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mlekava000
Level 1

Join date: Aug 2010
Location: Washington, USA
Posts: 334

Well that's splendid - i've been getting my bloat on and creeping up on the 242s (weighing ~235-236 at the moment) and lo and behold Meat-ski is dieting down using his super secret and complicated nutritional secrets to that same weight class. It will be epic if we are in the same meet - 315 vs 500+ bench in the same weight class.

I...hate you...so very very much!!!

Seriously - awesome lifting and looks like that leg rehab is going nicely - how the eff do you dead more than I with torn IT bands?

Good luck big guy in all future endeavours

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maraudermeat
Level

Join date: May 2006
Location: Virginia, USA
Posts: 6524

mlekava000 wrote:
Well that's splendid - i've been getting my bloat on and creeping up on the 242s (weighing ~235-236 at the moment) and lo and behold Meat-ski is dieting down using his super secret and complicated nutritional secrets to that same weight class. It will be epic if we are in the same meet - 315 vs 500+ bench in the same weight class.

I...hate you...so very very much!!!

Seriously - awesome lifting and looks like that leg rehab is going nicely - how the eff do you dead more than I with torn IT bands?

Good luck big guy in all future endeavours



thanks for the kind words. the IT bands are healing...slowly but surely. we are squatting tomorrow. i plan to hit some moderately heavy weight on the front squat.

it would be awesome to compete in the same meet with you my friend.

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maraudermeat
Level

Join date: May 2006
Location: Virginia, USA
Posts: 6524

Just got back from reffing the SPF meet at Brute Strength gym in virginia meet. we had a few of our guys competing as well. it was a great meet. They do an awesome job of running meets down there. they have it down to a science. It runs very smoothly. saw some great gear and raw lifting.



now it's time to plan my own SPF meet for this summer.

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maraudermeat
Level

Join date: May 2006
Location: Virginia, USA
Posts: 6524

if anyone's interested...here's the meet i reffed today- the SPF Brute Strength gym meet. it was streamed live to powerliftingwatch.com. i'm the side judge to the far right in the grey hoodie and skull cap.


http://www.ustream.tv/...corded/21835459

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maraudermeat
Level

Join date: May 2006
Location: Virginia, USA
Posts: 6524

squats- i think i'm over the hump on my recovery. today i worked up to a moderate weight on front squats and leg press. everything went well.

leg press- warmup
0x10
135x10
185x6
225x6
275x4
315x4
365x2
405x2

long pause- front squat - 5 seconds on each pause
315x2
365x2

405x1


leg press
2plates x 10
4plates x 10
6plates x 10
8plates x 10
10plates x 10
12plates x 10
14plates x 10
16plates x 10

finally a little weight being moved.

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