Gonna be a great book put out by Josh Bryant...check it out.
http://www.youtube.com/watch?v=w-MZgmNiXL4
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Thread: What does "j-ho" know?
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09-23-2013, 04:42 PM #91
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09-23-2013, 04:49 PM #92
How do you incorporate bands and chains into your training?
How much benefit do you believe they have for a raw lifter?
Why is Wilkerson doing 800lb benches with reverse bands? Do you do those for like 1000 lbs?More weight is always more impressive... ShortDave
Bench is not rocket science, it's quite easy to perform... Fredrik Smulter
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09-23-2013, 05:28 PM #93
I've never done chains really, and my band training is primarily used, obviously for top half training, but I use it usually after a few heavy sets of flat, maybe after deadpresses, etc. It's usually either closegrip or closegrip with boards to really kill the top half and eliminate the speed generated off the bottom.
I think it helps especially if your top half or your triceps are stronger, it really pushes them harder than otherwise able to do. Also no matter what, it makes you be explosive off the bottom of wherever you're starting from.
With the reverse bands, it helps slightly off the chest but gives the speed but you feel it on the way up as well as the hold before the press. As for how much, I've done it twice and I want to say I did a few with 850ish...? but can't remember exactly. I'll try to see if I can find a video of it and post it. However, every rack used will vary, height, thickness of the band, where it is in the rack, so the weight actually lifted will vary more than a leg press...www.jeremyhoornstra.com
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09-23-2013, 06:22 PM #94
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09-23-2013, 06:26 PM #95
No, the top half. It pulls more and more making it easier and easier as it goes down...so touching the chest is the theoretical lightest part of the lift. I'm at work but will try to post a video when I get off tomorrow. As you push off your chest, the bands slack more and more and it gets harder towards the middle to top.
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09-23-2013, 06:35 PM #96
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09-23-2013, 06:39 PM #97
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09-24-2013, 12:23 AM #98
how do u feel hammer curls impact your lifting?
i have noticed a sensation of kinda pulling my bicep back towards my elbow crease as though it were getting sucked up higher towards my chest from benching and such.i dont know if it actually does this.Magic wand,MAKE MY MONSTER GROOOWWWW!!!!!!!!-Rita Repulsa
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09-24-2013, 08:52 AM #99
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09-24-2013, 01:29 PM #100
Hey J-Ho! been following abit of your training on the animalpak forum, inspirational work.
I've been lifting for a couple of years but now i've hopped on the road to powerlifting. Fairly new to this, the floorpress, bands/chains and so on. been reading alot but there's just too much different methods! Do you have any tips for setting up a good powerlifting routine and how to add assistance work accordingly?
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09-24-2013, 02:45 PM #101
I honestly don't nor have I ever feel anything like that. I feel tightness in the top of my forearm but that's important as they're one of the main muscles that straighten the arm as you're locking out. However, if you feel pain or something during an exercise, everyone is different and it may be your body's way of telling you to stop. I can't do strict, no leg drive standing military presses because I always hurt my arm. That's just my exercise to not do.
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09-24-2013, 02:48 PM #102
smithnick
Yeah, I learned in middle school and was taught to measure thumb-length from inner line so that's where I always did...and now my triceps are stronger and it's my strength zone. Just happens to be where I'm suited to bench the most. Plus, feels better on shoulders when I go heavy.
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09-24-2013, 02:51 PM #103
Man, that's a broad question that will be answered differently from person to person. What's the meaning of life? haha, jk. I will say that everyone knows something you don't and you can always learn from someone, inside and outside the gym. For the setup, make sure you start with a good power movement, squat, bench, dead, military, etc and then break it down to speed work, muscle by muscle like after shoulders, front, laterals, traps, etc. Make it well and balanced that work everything then break it down to individual muscle groups. And, remember, no matter how hard you think you're going, you will look back and think you were slacking now...so you can always go harder, faster, and heavier. But remember you have to to be stronger.
www.jeremyhoornstra.com
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09-24-2013, 03:19 PM #104
This might sound like a weird question, but would you train the bench press for a lighter- versus a heavier lifter any differently?
Best competition lifts at 148: 512 squat (no wraps) / 347 bench / 622 deadlift. 1482 total. Former all-time world-record holder (no wraps).
Best competition lifts at 165: 584 squat (wraps) / 380 bench / 639 deadlift. 1603 total. Top-20 all-time.
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09-24-2013, 03:24 PM #105
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09-25-2013, 02:23 AM #106
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09-25-2013, 02:25 AM #107
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09-25-2013, 08:17 PM #108
Thanks guys...had a pretty decent chest workout, hit a fairly easy paused double with 630 and my one rep max is far passed my doubles and triples, so I'm good for over 700 now for sure...six weeks from this coming up weekend is show number one...
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09-25-2013, 08:44 PM #109
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09-25-2013, 09:21 PM #110
Hey there Jeremy I'm a big fan of yours and josh Bryant as well. Had a few questions for you:
Do you do all of your CAT/speed bench press work in a bottom end drive fashion?Or is it a changing style?
What accessory work do you do for your triceps and your lats/upper back as well?
I stick off the bottom portion of my bench, as most do, and try to incorporate bottom end drives,wide grip paused benching, dead benching,and double paused benching to help. Do you have any insight on incorporating them into an effective program or other tricks to increase strength/speed off the chest?
Thanks a lot for all the advice!!
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09-26-2013, 11:25 AM #111
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09-26-2013, 11:32 AM #112
I'm not exactly sure what you're asking about the CAT, basically, if I understand what I think you're asking, is you want to constantly accelerate throughout the exercise. I tend to put more emphasis on the speed off the bottom so they may not be fully locked out but close enough to where I could...if I'm not answering what you asked, hit me up again.
For triceps, it changes from time to time. Have done many things but band work with high rep sets is usually always there at the end of the speed chest day. Closegrip bench, closegrip with bands, closegrip with bands and boards, weighted dips I really like, nosebreakers lying on floor, dumbbell nosebreakers, etc. Lats and upper back also rotates but usually like bentover rows, deadstop bentover rows, single arm cable rows, pullups, tbar rows, prison rows, etc.
As for your stick point, yeah you're on track and right about that's where most stick. Deadpresses helped me tons with speed off of it and just flexion power. Also, pausing an inch off the chest for 3 seconds, for triples is what he has me do from time to time. Most of them are rotated, again, but towards the end of the heavy chest day. Speed stuff is my day three, heavy chest/volume is day one and usually runs about three to three and a half hours. However, anything remotely heavy is usually done there.www.jeremyhoornstra.com
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09-26-2013, 11:14 PM #113
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09-26-2013, 11:31 PM #114
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09-27-2013, 07:21 AM #115
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09-27-2013, 01:44 PM #116
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09-27-2013, 05:17 PM #117
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09-27-2013, 05:21 PM #118
It's kindof gonna be up to you, like how you feel. If you feel rested and 100% then you could do hiit but a rest day, is a day of rest. Light cardio may be ok but if you're working out hard enough, you will need a solid 4-6 days to recover. Muscles are ripped in the gym, repaired while you sleep over time. Constant ripping without fully recovery will not promote growth but elongated muscles like a swimmer, for example. Or a crossfitter. Size and bulk are attained differently.
www.jeremyhoornstra.com
Check out my Sponsors at:
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and
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follow me at:
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******** page is full but I have a fan page as well.
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09-27-2013, 05:23 PM #119
Yeah, it will carry over, because it's being worked so you're getting stronger. However, not as significant as the reverse. Sumo will yield higher numbers but still work you out, conventional will yield not quite as high but get you stronger. So yes...but not as high....imo
www.jeremyhoornstra.com
Check out my Sponsors at:
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and
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follow me at:
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******** page is full but I have a fan page as well.
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09-27-2013, 05:24 PM #120
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