Redemption: My workout log up to my next two comps
- 11-15-2005, 03:12 PM
- 11-15-2005, 08:20 PM
Bench (all raw again, not enough people to spot me)
660x miss, liftoff guy dropped left side before letting go of right, still got it over halfway up
I didn't do triceps today, not enough time due to having to write a paper for European History. I got 655 easy as hell today, thought 660 would be easy also but got it dropped on me (well one side) and was too far out of groove to get it back to where it needed to be. Everything seemed pretty easy today, definately getting stronger. I hope to be doing 700 raw before the Arnold, if I achieve this goal I will be demonstrating it at the Designer Supplements booth. I will be demonstrating my raw strength anyways, but I would be happier if I achieve my goal first.
- 11-15-2005, 10:13 PM
11-15-2005, 10:18 PM
Beelze, don't worry about my strength on bench, you could kick my ass in raw DL anytime (I have ****ty grip strength and thick hands) I have to use straps to go heavy.
11-16-2005, 08:42 AM
hell, after 5 plates, i'm using straps too bro. i still consider in raw though. it ain't helping me pull the weight up, just helps me hold on for dear life.
11-16-2005, 08:46 AM
Yeah, I know what you mean. They don't help lift but without them I would only be doing 5 plates and for only a couple reps.Originally Posted by Beelzebub
11-16-2005, 10:24 AM
Your raw bench is unbelievable. I was wondering what type of weight you use on dynamic bench day, if you use different grips during your sets on dynamic bench, and what type of rep/set scheme you use (i.e. 8 sets, 3 reps, 35 s. between, etc.).
I always felt people put too much weight on with dynamic bench and that it should be around 40-45% (or even less) of your 1 RM. Your insight is much appreciated.
11-16-2005, 10:29 AM
On DE day I go with 275 + purple bands. I do 8 sets of three reps, alternating grip every three sets. I use medium grip (pinkies on rings), close grip (about 2" closer in on each side), and then switch back to medium grip. I used to go wide on my last set but now I am focusing much more on my tricep strength througout the press.Originally Posted by ivydude
11-16-2005, 10:34 AM
11-16-2005, 10:39 AM
Thanks for the quick response! I use the same scheme except for switching back to medium grip...maybe that's the key to my 600 raw bench!Originally Posted by NickW
11-16-2005, 11:29 AM
I think it helps, but the first time I hit 600 raw all I did was high weight and low reps. I actually haven't been doing too much DE work in the last couple weeks and have been making my progress off just lifting heavy. The bands defiantely will help, just don't forget to do your raw lifting heavy and eat a ton afterwards. The biggest key lately has probly been my all the tricep work I have been doing.Originally Posted by ivydude
11-16-2005, 01:43 PM
Agreed about the tricep work influencing the bench. My bench always goes up after my weighted dips go up. Heavy JM presses also seem to really help my bench. My experience with westside has always been that when one of the primary lifts is lagging or at plateau, the supplemental work is the key to breaking through. I'd be confident your extra tricep work is going to be the difference in boosting the bench.Originally Posted by NickW
Heavy BB rows for low reps also seem to help my bench-especially with barbell placement on my chest.
11-16-2005, 01:48 PM
11-16-2005, 02:40 PM
11-16-2005, 06:17 PM
thinking about investing in some of em. might take a while to get used to, adjusting poundages and stuff.
11-16-2005, 06:55 PM
It takes a while to get used to balancing the bar with those ****ers on it, lol. The first time I ever used them it looked like I had parkinsons or something.
No workout tonight, ate something bad at the union and feel sick to my stomach.
11-17-2005, 02:28 PM
we use chains at our gym...i assume bands do the same thing? what is the difference/benefit to using bands over chains if any?
11-17-2005, 02:44 PM
fairly similar, bands are just better at building speed and they continue to add resistance all the way up, where chains stop adding resistance once they are completely off the floor.
11-17-2005, 02:45 PM
11-17-2005, 02:53 PM
11-17-2005, 03:00 PM
have they helped you progress since you started using them. been doing really well with just regular ol' free weights, but i'm always up for something that works better.
11-17-2005, 03:09 PM
yeah they have helped some explosiveness...we actually just started using them about a month ago.
11-17-2005, 08:21 PM
I have been doing the bands with boards and its been great!I really likeOriginally Posted by NickW
the bands more and more!Hit a new PR Friday!Got 574lbs on bench Paused and locked out!Im Very Very happy with that!Keep it up Nick!You will blow up at your next meet!Thanks for your help Bro!
11-17-2005, 08:49 PM
Thats incredible, you are doing great big guy. I can't wait to see how well you do at your next meet. Keep up the good work!!!Originally Posted by MrSkullCrusher
Beezle and tattoo, long ass chains would work similar but still wouldn't build speed like the bands do.
Back to my log
Wide Grip pull downs
Bent over rows
rope press downs
Medial head presses (the ones I don't know the name of)
Will do some light delts tomorrow after I get done with squats, not too heavy though, I don't want to **** up my workout at WSB on sunday
11-18-2005, 06:01 PM
You train at WSB on the weekends only-or during the week too? I would die to train at a gym with equipment like that.Originally Posted by NickW
11-19-2005, 12:39 AM
I only train ar WSB on sundays, when George and the morning crew do their ME bench.
Stiff legged DL
Puke and rally
Side laterals (cable)
front raises (also cable)
11-20-2005, 12:21 PM
Chest/tri's (kinda, lol)
4board press with green bands
This was a really good workout for me, for was great and I went 15lbs heavier (I think, too lazy to look) than last time while using heavier bands. George was very happy/impressed with the progress I am making.
11-21-2005, 04:10 PM
OK, no workout today but I did get my new Radical cut Dbl Denim from Inzer today . I will definately be trying it out tomorrow after I go for 660 (and if I hit that 675), then I will try 800 paused for a couple reps with my new shirt.
I have also added (on friday) my pheraplex on this supplement cycle and am feeling great and very strong!!!
11-21-2005, 06:30 PM
11-21-2005, 06:51 PM
Yeah, I can't wait till it really starts kicking in. The PP + XCEED should get me more than ready for my upcoming comps!!! Getting sponsored by DS has been very beneficial for me, and their supps have been a big part of my accomplishments so far.Originally Posted by Apowerz6
Last edited by NickW; 11-21-2005 at 07:17 PM.
11-22-2005, 07:12 PM
Chest (raw and abbreviated due to lack of spotters...bastards closed school gym early and I had to go to rec center)
665x1 - easy, wanted 675 but spotters left
Thats all I got to do tonight. The bar supporting the incline broke when I tried to bring 405 to my chest. Its a small gym with very little equipment (only 800lbs of plates) and only a handful of people who lift there. I was happy with the 665 but wanted more, every time I hit a PR I get greedy for more. I will do inclines and tri's tomorrow when I am lifting at the HS, then I will do the workout I have planned for tomorrow also.
11-23-2005, 05:25 PM
Medial head presses(the one I don't know the name of,lol)
rope press downs
I only got a chance to finish yesterdays workout today due to the weight room closing early (for break). Didn't go as heavy as I would have liked today either, I think I had a 600lb incline in me but I was being spotted by highschool kids and didn't want to chance it. I guess back and delts will wait for friday and legs on sunday after I try for 675 on bench.
11-23-2005, 08:24 PM
you should try your shoulder work(front raises, laterals, pull aparts) with bands, i started it and fell in love
11-23-2005, 08:38 PM
I would if I had bands of my own, instead I just use the ones at WSB. I will be getting a pair of purples and blues here soon (as soon as I can afford it).Originally Posted by guyfromkop2
11-23-2005, 09:16 PM
yea i bucked up and bought a pair after some harrasement from a guy on another board, probably the best investment i've made. if i'm allowed to post the webiste from where i got them i will, i got them pretty cheap
11-23-2005, 09:34 PM
I can get them from Louie pretty cheap, I am just still paying for other equipment I bought from him, lol.Originally Posted by guyfromkop2
11-23-2005, 09:52 PM
haha, that's great. you should go over to ironaddicts.com some great plers over there, i'm sure you know a couple of them.
11-23-2005, 10:11 PM
11-23-2005, 10:16 PM
no problem, this board is good and all, but not a lot of powerlifters, check out the training section when you go, exmgq is pretty stout for an old guy
11-25-2005, 07:00 PM
Rack pulls 6" off ground
High row hammer machine
Low row hammer machine
Today was a pretty light workout (the rack pulls still took a lot out of me though, I thought they would be easier than they were), want to save my strength for benching heavy (so I can get it on vid) this sunday. Nothing spectacular, still tired though but that is prolly from a lack of sleep.
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