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PL Pro Bencher - Journey to Elite Total

Enjoying the log...question about ur DE Bench day. Looks like u have a very controlled eccentric and explode on the concentric, do u switch that up with fast eccentrics or always the controlled?

Im training with a de day for the first time and would like ur thoughts. Thanks man
 
fuseven said:
Enjoying the log...question about ur DE Bench day. Looks like u have a very controlled eccentric and explode on the concentric, do u switch that up with fast eccentrics or always the controlled?

Im training with a de day for the first time and would like ur thoughts. Thanks man
Click to expand...

Hey brother I always try to control the weight best I can to keep it in my groove
The faster I go down the worse my technique gets. It is something I need to fix actually
Also on really heavy loads bringing the weight down is painful in my arms, this is another issue we need to fix

My recommendation is to lower the weight as quickly as you can while maintaining good technique
 
[video=youtube_share;uyiGiw5MxHY]http://youtu.be/uyiGiw5MxHY[/video]
 
[video=youtube_share;1IfAjhpM0Fg]http://youtu.be/1IfAjhpM0Fg[/video]
 
[video=youtube_share;DTnB9SDyzss]http://youtu.be/DTnB9SDyzss[/video]

So after 2 months of ****ty deadlifts finally made some progress. had to use wraps. whats that mean? need to work on my grip!
Let the grip work begin
 
Today I got some squats in. Seeing where I am at. December 7th is my competition.
500lbs for 2, very happy. My first rep was a bit high, 2nd rep to depth. Can't complain. Obviously my 500lbs is the last lift in the video.


[video=youtube_share;tAIyIGhC8Ug]http://youtu.be/tAIyIGhC8Ug[/video]
 
Have you ever tried squatting in a heeled shoe? With your stance and bar path, it looks like a heeled shoe would put you in a better groove.
 
Rodja said:
Have you ever tried squatting in a heeled shoe? With your stance and bar path, it looks like a heeled shoe would put you in a better groove.
Click to expand...

No I haven't and probably won't I don't wanna spend the cash just to experiment and I'm making good progress as is

You using them ?
 
kBrown said:
No I haven't and probably won't I don't wanna spend the cash just to experiment and I'm making good progress as is You using them ?
Click to expand...

For raw, yes. Definitely will not go back to squatting in anything else after using them.
 
Today I did some accessory work (volume) with chains. Decided to go volume instead of speed work. Needed it Mentally.
Bar + chains 15 reps
140 + chains 15 reps
190 + chains 15 reps
(rest recorded)
the bar is 50lbs not a 45lbs bar.
230
280
320

[video=youtube_share;hcmdHJmn0EI]http://youtu.be/hcmdHJmn0EI[/video]

After bench we did some flyes with bands. holy stabilizer issues. But, I had fun and had a mean pump lol.

Pullups and Pushups
10 sets of pullups, increases reps. 1 rep, 2reps, 3 reps, up to 10reps Each set of Pullups with 20reps of pushups

After pullups and pushups just finished off with 5x10 V-bar pulldowns then some easy lat rows
 
[video=youtube_share;KwhxtgdyIT4]http://youtu.be/KwhxtgdyIT4[/video]

Heavy doubles. Almost got 470 for two. Could have been a little tighter and shoulder flared out way too much.

Very nice progress, really good confidence boost. Am definitely dialed in nicely for December 7th.

I am thinking to do
460 opener, 480, then depending on how 480 goes shoot for the 500.
 
This has to be the most awesome log ever!.
 
^^^ This guy is a legit up-and-coming Full power athlete if you keep that it could be one of those Household names of everyone knows.


Makes me want to get back at it to show some of these young kids would old men can do.
 
usealittle said:
^^^ This guy is a legit up-and-coming Full power athlete if you keep that it could be one of those Household names of everyone knows.


Makes me want to get back at it to show some of these young kids would old men can do.
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I am definitely dedicated.
 
[video=youtube_share;_DQape9LaJw]http://youtu.be/_DQape9LaJw[/video]
 
This guy right here with Team Orbit is going to be bringing you some nice bench videos tomorrow :)
 
What a day, twerked my shoulder a tad before the workout even started-- It hurts I am sure it negatively impacted my lifts some but I made it through a brutal overload session and will be seeing the chiropractor tomorrow. I have a few sessions between now and the December 7th meet.

Am excited

Progress is good. Am definitely flirting with 500. 480 today, had a few issues (notice the cramping and wrap changes) but all in all great session.

Note: Bench bar is 50lbs not 45.


[video=youtube_share;YJIKZliCgsY]http://youtu.be/YJIKZliCgsY?list=UU50Fi7LTZDiA 0zTdN8BGivQ[/video]
 
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Deload day easy 405
 
usealittle said:
Yeah, even then it wasnt what you thought. Wanted to help but things got bumpy when I started asking questions.

We good though.
Click to expand...

Delosd week is miserable and it's only Sunday
 
sweet. i may come watch. i just competed with them in new jersey and will again in february in pennsylvania. good luck.
 
Few more days guys, just a few more days !
 
The after math of a competition bench PR
Death
Videos to come
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12/7/14 was the longest meet i have ever done, 14 hour day.
Sorry for incontinent video angles.
Let's start with the lifts

squat: I opened with a 20lbs PR at 470. A weight that crushed me last competition. Moved easy. Went to 500lbs. In the opinion of most the judges buried me, way too deep. 2nd attempt i fell forward some and just lost it. Can I complain with a 20lbs meet PR ? No, but I really wanted 500+

Bench: wow what a great bench day. In the warm up room I've never been so fast and explosive. First attempt 440, very light.
Went to 480 and well everything went wrong, no aggression, grip too close, just wasn't a good lift. Took 480 again and... Well we fixed the aggression part. This lift absolutely took everything I had. 480 was the RPS record so I was allowed a 4th attempt which I did not take.
To be honest I was happy with winning that fight with 480 and continuing would have been stupid.

Deadlift easy as hell. The grip specific work has really paid off. We will see great progress here going forward. Took a 405 opener, 435, then 460 for a 10lbs PR which again wasn't a struggle at all. I am excited to see how this lift develops by summer

A meet never really goes exactly to plan, proud I hit a PR in every lift and improved over all.

Now time to focus on Nutrition, and training. I won't be competing again until summer

[video=youtube_share;SXV9a1yGlDc]http://youtu.be/SXV9a1yGlDc[/video]
 
Meet battles
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Either you tore a hammy or I want your guys to wrap me for squats one day...
 
[video=youtube_share;5qGATYDfnj8]http://youtu.be/5qGATYDfnj8[/video]

First training day back
Too much recording only gonna do one set of each exercise next time

All sets based on percentages

Didn't record the flyes, BB rows, or Arnold presses

Side note... Figured you guys would appreciate the brutal band snap on my neck haha ouch

Invalid Link Removed
 
[video=youtube_share;NawrQZedOhs]http://youtu.be/NawrQZedOhs[/video]

First lower body day back, worked up to 425lbs anderson squats for 5
then hit some front squats with safety bar. Tough day.

after that we hit some box jumps, I am SO bad at these. Will have a video once I don't look like an idiot.

After box's we did some weighted hyper extensions then Glute Ham Raises.
 
Deadlifts been a struggle of my life, had a good day today. Pulled a huge gym PR finally got 500. Using straps, we are doing lots of work to improve my grip strength over the next few months, and after looking at some of my additional weaknesses we should see some nice PRs over the next few months. Excited to see a bit of progress in my worse lift

[video=youtube_share;KcDV-nIWVlE]http://youtu.be/KcDV-nIWVlE[/video]
 
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