PumpHouses Juggernaut Log

PumpHouse said:
Well, I'm great off the chest, but tend to stick about halfway up, or slightly above that. Would setting the pins am inch or two above be a good idea?
Click to expand...

Yeah, for sure. That's how it's supposed to be done. If you're sticking halfway up, your delts need to get stronger, provided your form is on point. You need delt strength to flare the elbows out and goove it into lockout.

A 2-board would be a nice option for you for that range. I'll try to find that board pressing article for you. I always thought that all you needed to know about board presses was "Lay board on chest and press."
 
PumpHouse said:
Well, I'm great off the chest, but tend to stick about halfway up, or slightly above that. Would setting the pins am inch or two above be a good idea?

Edit: an inch or two above the chest I mean.
Click to expand...

Sounds like you may need some more triceps work. I would set the pins just below where you get stuck, to work on your lockout. Also consider floor presses, and board presses. Of course, others here are better qualified to help.

Also, consider switching up your pause work to hit more lockouts. Undoubtedly, the pauses will cause greater fatigue and thus less lockouts, interfering with correcting the deficit.

edit: I see herderdude beat me to the punch, while I was typing my post. I agree with him re the delts, as well. I find CGBP helps both, as do floor presses. For more strict focus on tris, reverse-grip bench press.
 
jinxie said:
Sounds like you may need some more triceps work. I would set the pins just below where you get stuck, to work on your lockout. Also consider floor presses, and board presses. Of course, others here are better qualified to help. Also, consider switching up your pause work to hit more lockouts. Undoubtedly, the pauses will cause greater fatigue and thus less lockouts, interfering with correcting the deficit.
Click to expand...

Boom.

Floor press would be an easy substitute since you don't have any boards.
 
Okay, so maybe scrap the pin presses for some heavy floor presses, and keep the incline CG pressing which should attack the delts and triceps well.

My concern with floor presses is I tend to feel them heavily in my chest, less so my triceps, even when I relax at the bottom. Does that sound off?
 
Here's the board article:

Invalid Link Removed

You might feel floor presses in your chest more, that's entirely possible. I always feel board and floor presses in my pecs, whereas full range bench I seem to skirt around working that area. Could be your form, as well.
 
herderdude said:
Here's the board article:

Invalid Link Removed

You might feel floor presses in your chest more, that's entirely possible. I always feel board and floor presses in my pecs, whereas full range bench I seem to skirt around working that area. Could be your form, as well.
Click to expand...

But it's not necessarily a bad thing? That in and of itself doesn't indicate bad form?

The way people talk about floor presses being so great for tris makes me think I'm doing it wrong lol, or my triceps are just stronger then I think.

Thanks for the article, reading through it now.
 
PumpHouse said:
But it's not necessarily a bad thing? That in and of itself doesn't indicate bad form?

The way people talk about floor presses being so great for tris makes me think I'm doing it wrong lol, or my triceps are just stronger then I think.

Thanks for the article, reading through it now.
Click to expand...

I never worry about where I "feel" a movement. I just use my logs to see if the addition/subtraction of a movement yields results.

If you want to feel your triceps working, do some Tate presses, JM presses, and rolling triceps extension. Those three build the triceps down by the elbow where you need it to lock out big weight.

I stand by what I say that the midrange of the bench is a transition area, where the delts are what carries you through it. Faster off of the chest to blow through your sticking point, and more delts to drive your elbows out once it slows down.

Rarely do raw benchers need direct lockout work, at that point it's more of a technique issue.
 
PumpHouse said:
But it's not necessarily a bad thing? That in and of itself doesn't indicate bad form?

The way people talk about floor presses being so great for tris makes me think I'm doing it wrong lol, or my triceps are just stronger then I think.

Thanks for the article, reading through it now.
Click to expand...

I think your triceps are the weak link. I am not sure how you can't feel floor presses in your triceps, but YMMV. I will tell you one thing for certain, you will nail them with reverse-grip bench presses. Not a doubt in my mind. So you may wish to consider those. Once you get comfortable, you can really load the bar with these, contrary to how it may seem.

Edit: maybe I am out to lunch on the triceps. Truth is, I am so delt/triceps dominant, that I can't fully relate. But I will maintain, reverse-grip bench pressing likely will help. They make you much more explosive.
 
The best way to determine what you need to improve would be to video your sets, that way either Jinxie or myself can rub it in the other's face when we see who got it right. ;) Though the important thing is you getting a PR bench.
 
I'll get the girlfried to video this Thursdays bench session. I asked a few pages ago, but is there a way to upload video without YouTube?

A bench PR would be great.
 
herderdude said:
The best way to determine what you need to improve would be to video your sets, that way either Jinxie or myself can rub it in the other's face when we see who got it right. ;) Though the important thing is you getting a PR bench.
Click to expand...

Lol. Like you, I believe, I don't rub my dog's nose in it, dawg. ;)

And you are abundantly more knowledgeable than me when it comes to these matters, no doubt in my mind about that.
 
Cycle 1 5's wave intensification phase

Warm up
Shoulder dislocations

Strict military press
2x10x45
2x5x65
1x4x85
1x2x95
3x5x110
1x7x110

Pull-ups
5x5xfat ass

Lying barbell front raises
3x10x45

Feet elevated push-ups
2x25

Fat grip hammer curls
3x8x30's
 
rob112 said:
I got happy for you and the old school beastie boys song in my head all at once. Good post :D
Click to expand...

I would prefer "she's crafty," over he. But that's just me.
 
Cycle 1 Intensification phase 5's wave

Warm up
Agile 8

Squats
2x5x45
Sat at the bottom and wiggled around to find a good spot, no back pain
1x6x135
1x4x185
1x3x225
4x5x245

No pain in my back, was having some trouble with my wrist, probably just beat up from OHP. No real issue though.

Unilateral leg press
5x10x180

Standing cable crunches
3x8xHeavy!

Planks with 55 lb weight vest
3x45 secs

Standing calf raises
3x20x190

Pretty solid day, glutes were firing like a champ, bar speed was great, except that with my wrist messing up I couldn't keep the bar in place well.

Weighed in at 191.

I need some ideas for getting a stronger core. I'm finding my chest is dipping more than I'd like. So, open to any input you guys have. I like the standing crunches but honestly not sure how much they really are helping.

I'm also going to start doing some DE or RE squats on my deadlift day. Probably start that in a few weeks.
 
For the core, I like the ab wheel, heavy ass dumbbell side bends, front squat holds (hanging chain makes these harder), and back squat walkouts/unracks. Also doing as much unbelted work as I possibly can.
 
herderdude said:
For the core, I like the ab wheel, heavy ass dumbbell side bends, front squat holds (hanging chain makes these harder), and back squat walkouts/unracks. Also doing as much unbelted work as I possibly can.
Click to expand...

Didn't use a belt today. I have an ab wheel, I'll have to steal it back from my dad. Walkouts, might be a good idea. Do you have a specific way of programming them?
 
PumpHouse said:
Didn't use a belt today. I have an ab wheel, I'll have to steal it back from my dad. Walkouts, might be a good idea. Do you have a specific way of programming them?
Click to expand...

Not really, I just did them a few times getting prepped for this meet. Front squat holds you can do pretty much whenever, they're not as heavy and hard on your body as a walkout. I'd do walkouts every other week or every three weeks. Just take small jumps like you would if you were gonna squat the weight, until you get to a weight you wouldn't want to walk out. Just unrack and hold that weight.
 
Gotcha. I'll probably give my wrist a week or two before trying front squat holds. But I'll hit a walkout or two after squats next week. Or maybe I'll wait til the next wave, since next week is going to be the heavy stuff.

Benching today I'm going to get a video and see if I can figure out how to post it.
 
I've seen guys post links to photobucket and other media sites. You could maybe ask Admin if there's a way to embed it. What's wrong with YouTube?
 
Too public for my taste. Plus I've never used it and stuff I'm not familiar with frightens me.

Embedding or photobucket sounds like it could work.
 
PumpHouse said:
Too public for my taste. Plus I've never used it and stuff I'm not familiar with frightens me. Embedding or photobucket sounds like it could work.
Click to expand...

You can always delete the video after you critique it. Or just give it a random name and different category and no one will see it.
 
Cycle 1 Intensification phase 5's wave


Warm up
Face pulls

Bench
3x5x45
2x5x95
1x3x135
1x3x165
1x1x185
4x5x195

Probably my worst bench day in a long time. It's partially my shïtty 24 hour fitness, smooth bar and slick bench. But I'm not feeling well and I think it's due to one of the AAS compounds I'm taking. So it's not worth it, dropping it. For reference I weighed in at 200.5 lbs today. So bloated. Idk I'll post up the video I took but honestly, it's not a good indicator of performance, but may still shed some light.

Barbell rows
5x15x155

DB seated shoulder press
5x10x50

I really faded quick and felt sluggish the whole time. Wrist was bugging me, but was fine with wraps. Bad days happen, let's just hope it doesn't happen too often lol. Spirits are high though, even without feeling great 195 felt way easy, so that's a good sign. I only took video of my first set, after that it got better with each set, but never great.
 
Invalid Link Removed

There's the video, and before anyone asks, that blotch on my crotch and stomach, it's a panda.
 
herderdude said:
For the core, I like the ab wheel, heavy ass dumbbell side bends, front squat holds (hanging chain makes these harder), and back squat walkouts/unracks. Also doing as much unbelted work as I possibly can.
Click to expand...

+1, except heavy unbelted squats or deads, but only bc I am the gift of the vagi.

My only core work as of late has been kneeling pulley crunches. Today my internist performed a physical. After my prostate exam -- man, my nuts still hurt from that shyte -- he checked my gut and said, "man, those abs are hypertrophic." Lol. I just WON. But my right nut hurts.
 
Form looks pretty good, dude. I'd say maybe get a little tighter in the lower body and that's about all I have at this juncture.
 
herderdude said:
Form looks pretty good, dude. I'd say maybe get a little tighter in the lower body and that's about all I have at this juncture.
Click to expand...

Yeah now that I'm rewatching it, it's not the worst looking thing, I just felt like 10 pounds of **** in a 5 pound bag.
 
But I think I need to handle something heavier to actually show the issues, next week I'm supposed to hit 215 for AMRAP. So that should be a good one to film.
 
Bingo. We all have days where we feel like ass, and once you're creeping toward failure, we'll be able to see what to focus on.
 
Yeah my post seemed real negative haha, but I'm actually real hopeful for this competition. Thanks again herder!
 
Warm up

Stretching
Mashing glutes
Kettlebell swings

Deadlift from 2" block

3x5x135
1x3x185
1x3x225
1x2x275
1x1x325
1x1x345
1x1x365
1x1x395
1x1x365
1x2x325
2x2x275

Fat grip rows
4x10x135

Shrugs with straps
2x5x315

Leg curls
2x50x40

Bicep curls DB
3x6x55
 
Cycle 1 5's wave Realization phase

Warm up
Pull aparts
Face pulls
Shoulder dislocations

Strict overhead press
2x8x45
1x6x65
1x5x95
2x1x110
1x8x120

Pretty proud of those actually.

Incline bench press
5x10x165

Pull ups
10x3xbw

Felt like a million bucks today. New OHP training max will be set to 147.5. Still feeling a bit bloated but other than that I feel good and strong.
 
Impressive inclining following the OHPs. Leave it to me, to analyze as such. I'm like Monk.
 
Interesting - so you do a deadlift variation on your deadlift days, then?
 
Torobestia said:
Interesting - so you do a deadlift variation on your deadlift days, then?
Click to expand...

Well, with the injury I haven't been able to do deadlifts all that well. So the juggernaut volume for deads would most likely result in pain for me. So I've been pulling off blocks, working low reps and low volume until I feel comfortable with pulling from the floor again. Just sort of pyramiding up and down. It's not the best approach but for now it's working.
 
Sleep has been bad, so instead of doing that thing that always leads me to hurt myself. I cut volume way down. Going on 48 hours no sleep, after this log entry I'm going to devour a palette of turkey parts then pass out.

Cycle 1 5's wave Realization phase

Warm up
Box jumps

Squats
2x8x45
1x5x95
1x5x135
2x3x185
1x2x225
1x7x265

Zercher squats
4x10x95

With how crappy I felt, 7 reps was a pleasant surprise. Moving the Training max from 315 to 325. Back felt great, but the wrist was bugging forgot my wraps at work.
 
Massive amount of sleep last night. Felt great. Rock climbing today. Small indoor place but still should be loads of fun.

Bench tomorrow.
 
I think I'll be okay, my recovery is enhanced a bit right now, if the grip starts to wear down I'll be sure to start slacking off. Plus I'm not spending the day there, just meeting a buddy during his lunch break, so an hour or two wont kill me.
 
You must log in or register to reply here.
Back
Top