Lived in in Watertown, Sioux City and Sioux Falls there. Spent most in Sioux Falls, close to 10 years. Don't miss the winters.
Yeah Sioux Falls over on the west side. This will be my last winter here. I actually don’t mind the winters I mean they suck but I’ve seen worse. I just can’t stand the city and the crime is getting worse, ready to be further south and out in the country
Whenever you think it’s bad, just remember, North Dakota.
No doubt, Tioga ND in December worst time of my damn lifeWhenever you think it’s bad, just remember, North Dakota.
Been 10 years since I left there and crime was almost no existence. Crazy.
I can't remember which sleeves you went with, are they the 7mm? I go back and forth with them in cardio. sometimes they really hit the spot nice, make everything feel good, tight, and warm and other times they feel too constraining for cardio. I do really like them for deadlifts (obviously squats) though. I know some people don't bother with them for deads, I don't really need them, but I do like the extra support/warmth.
Yeah I’ve been really digging the pin press lately. Not sure I think 7mm they just some pair of Amazon has a skull or something like that on them.
I somehow ended up on a broken treadmill yesterday that wouldn't go above a 5mph or 5 incline and I was at home trying to show my wife what it looked like trying to walk/jog at a 5mph because its so much faster than my walk, too slow to run... my dog thought I was having a seizure and started attacking me
Haha, 4-5mph is a decent jog for me. My wife can walk 4 to 4.5 for me 4MPH is a very high effort speed walk that is easier to turn into a slow jog. I have a short stride, my quick pace walk is around 2.8, and a 3.5 is is very hard to maintain at all for me. So I totally understand that area where it is like this sucks for walking or running.I somehow ended up on a broken treadmill yesterday that wouldn't go above a 5mph or 5 incline and I was at home trying to show my wife what it looked like trying to walk/jog at a 5mph because its so much faster than my walk, too slow to run... my dog thought I was having a seizure and started attacking me
typical mall speed, there is a reason our wives all walk so fast, they're always in training
Ahhh ok, saw this post after the first one lol. If intent is to bring up bench, run a cycle of cube or one similar. Don’t want to just fire blindly but have a good protocol in place. There’s some good free spreadsheets out there to plug and play, that will make an excellent base to build off moving through the years.
I’ll look it up and check it out! Seems I’ve heard mention of this a few times
Definitely! There’s many ways to skin a cat and even more ways to implement board presses. It will be program dependent.
How you overcome a weakness is dependent on that perceived shortcoming, and what you have going for you. For example, lifters with longer arms tend to benefit more in general from closegrip and board/top end heavy work than their shorter-armed friends (because they have to lift the bar further/longer). As will equipped/shirted benchers also need proportionally stronger triceps (because their strength curve is altered).
Going to break this down tomorrow and study this, thank you for the detailed breakdown!
liftvault.com
You shouldn’t do what you like to do; you should do what you believe you need to do to get better. Speedwork endlessly is not nearly as helpful as just rotating it in for 3-8 weeks as needed when you notice velocity falling off routinely. But otherwise when you are already fast enough, that time and energy could be better spent pushing up a different limiting quality.last time I ran a variation of cube was this formula here:
Cube Predator Bench Program Spreadsheet (2026) - Lift Vault
Brandon Lilly’s Cube Predator program is a successor to the Cube Method, which is a 4x weekly powerlifting program with a “back to basics” approach to training. Instead, Cube Predator focuses primarily on the bench press and bench accessories, allowing it to be “plugged in” to other programs. It...
There weren't any toys included, but there was a lot of comp bench and CGBP. my buddy and I both had clean PR's. for my son when he was getting stuck at 225 over and over we incorporated pauses and he swiftly moved on to 245. I like the stimulation I get from bands and carrying heavy weight with SS and board press but I can't argue that some of my best gains were running Cube.
The catch here though is bands are not as ideal for muscle stimulation - you are not getting a good stimulus for growth from light weights with modest band tension. I think they can fit well because they do allow some technical practice without impacting the heavier day’s progress a few days later, but they aren’t doing much themselves for progress unless you need to get faster still.
Don’t set limits on yourself ahead of time. Be courageous enough to see where the training and your body’s response take you - it may be further than you expect!
I think thats what I was trying to say earlier but miscommunicated, was that by far my best PR's came from that cube formula I followed which never touched SS or any of the other toys but did incorporate more pause and amrap type work. had great carryover for me, my lifting buddy, and my son too lately.
Those tension values are for the pair.
I got no issue with giving that a try!
Yeah that’s a dynamic bench movement for a conjugate approach.
) preferred hank or waylon for WODs. after he passed I binged on a country boy can survive for a while
