To be honest I think it's my back thickness. Not bragging, but I seriously think having a thick wide back adds tremendously to your bench. Look at DanG, sick back and he has long ass arms. Pullups and rows (any variation) are you best friend. I can't think of anyone who has a really good bench that doesn't have a big thick back. My bench isn't amazing by any stretch of the imagination, but my point is it wouldn't be where it's at without the attention that I give my back.
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01-28-2013, 01:38 PM #1811708 total @220 Raw
Improve my total every time I step on the platform.
Being a male is a matter of birth. However, being a "man" is a matter of choice.
Photo in Avi is not current, I'm way fatter now.
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01-28-2013, 10:16 PM #182
Not a bad night, but I'm definitely feeling the no/alot less sleep thing. I pulled 585 for a super easy double off of a 1.25" deficit a few weeks ago and this week 615 felt a lot heavier than it should have off the floor. There's no way I got weaker so for now I'm blaming lack of sleep and recovery. We'll see what happens in a few weeks.
HEAVY DEADLIFTS CUBE METHOD
585 x 1
615 x 1
I was supposed to do a 3rd single but 615 felt heavy so I stopped.
SNATCH GRIP DEADS FROM FLOOR
415 x 8 x 2
BB ROWS
185 x 5
205 x 5
225 x 5 x 3
PULLUPS
3 sets of 8-101708 total @220 Raw
Improve my total every time I step on the platform.
Being a male is a matter of birth. However, being a "man" is a matter of choice.
Photo in Avi is not current, I'm way fatter now.
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01-28-2013, 10:19 PM #183
- Join Date: Mar 2007
- Location: Nebraska, United States
- Age: 49
- Posts: 17,062
- Rep Power: 39393
Yeah, pretty much every baby at least the first month is rough with the every 3 hour feeding. Hopefully she is like my second and starts sleeping through the night sooner then later. Our first still doesn't sleep through the night and gets up 1-3 times and is up for the day around 5-6am FML.
EDIT: btw, hope the wife is recoveringMy Training Journal: http://tinyurl.com/jasons-journal
My Video Training Journal: www.youtube.com/user/jason24590
08/17:245,185,275 02/18:345,275,380
06/18:405;315,455
goal: hit previous SBD #s again 524,364,562
current meet PRs: ---/---/--- ---
What NorthStrong's sig. says
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01-28-2013, 10:26 PM #184
- Join Date: Dec 2006
- Location: Louisiana, United States
- Age: 67
- Posts: 715
- Rep Power: 683
I was lucky and my first two slept through the night from the 1st day home. The doctor told my wife to wake them up every 2-3 hours to feed them and she said, "Are you crazy. If they are going sleep all night I am going to let them. When they get hungry they will let me know."
Best meet lifts
446.2 / 380 / 551 = 1366
http://forum.bodybuilding.com/showthread.php?t=138167733&page=1
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01-28-2013, 10:30 PM #185
Luckily this one is sleeping very well already. He'll go 4 hours or more before he needs to eat. The biggest problem is me. I'm still up now and I could be sleeping!! I've pretty much been up till 12 the past few nights on top of getting no sleep the night we were in the ER. So right now my sleep problems are pretty much my own fault besides the LIFE HAPPENS ER trip. I've got a few weeks yet to adjust and get my act together and be more responsible and get my ass to bed before I test.
1708 total @220 Raw
Improve my total every time I step on the platform.
Being a male is a matter of birth. However, being a "man" is a matter of choice.
Photo in Avi is not current, I'm way fatter now.
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01-28-2013, 11:25 PM #186
- Join Date: Jul 2010
- Location: Portland, Oregon, United States
- Posts: 21,028
- Rep Power: 207614
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01-29-2013, 09:14 AM #187
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01-31-2013, 09:18 PM #188
REP SQUATS (cube method)
507 x 2
GMs
220 x 8 x 3
CLOSE STANCE OLYMPIC SQUATS
135 x 50 x 1
CALF RAISES
a bunch
ABS
decline situps 3 sets of 201708 total @220 Raw
Improve my total every time I step on the platform.
Being a male is a matter of birth. However, being a "man" is a matter of choice.
Photo in Avi is not current, I'm way fatter now.
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01-31-2013, 10:11 PM #189
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01-31-2013, 10:21 PM #190
lol, they get worse every time. You'd think they'd get a little easier, but they don't because the work you do before only increases/the % of your rep squats goes up. The doms doesn't last as long though. My recovery and ability to handle high rep work has increased with the Cube method so I'm happy with that. The 50 reps still sucks so bad though lol.
1708 total @220 Raw
Improve my total every time I step on the platform.
Being a male is a matter of birth. However, being a "man" is a matter of choice.
Photo in Avi is not current, I'm way fatter now.
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02-04-2013, 08:26 PM #191
2nd crappy deadlift workout in a row. I don't like making excuses, but a few weeks ago (before the newborn) I was smoking 585 for a double off of a 1.25" deficit. Last week 615 felt heavy as hell and was slow off the floor and this week 545 for a double off the 1.25" deficit was crappy. Two things I know for sure haven't helped. We realized we have been pulling on a platform that is sloped and we've been facing the downhill side of it. That doesn't help things. Also, my glute/ham area has been hurting and I favored it pretty bad tonight. I think those two things combined with the adjustment I've had to make with the new child have hurt me a little. I'm not gonna let this get me though. I felt pretty dang good pulling conventional and 475 was smooth and really fast for doubles. I'm gonna pull conventional again next week with no sumo (that pulls my hammy). Hopefully backing off of sumo, pulling conventional, getting a little more time to adjust to different sleep patterns, and really working on my hammy/glute during the week will get me back on track by the time I test in a few weeks.
1708 total @220 Raw
Improve my total every time I step on the platform.
Being a male is a matter of birth. However, being a "man" is a matter of choice.
Photo in Avi is not current, I'm way fatter now.
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02-04-2013, 08:34 PM #192
- Join Date: Mar 2007
- Location: Nebraska, United States
- Age: 49
- Posts: 17,062
- Rep Power: 39393
Have you thought of doing at least a couple 3day weeks to help recover a bit then hit back up to 4 days.
My Training Journal: http://tinyurl.com/jasons-journal
My Video Training Journal: www.youtube.com/user/jason24590
08/17:245,185,275 02/18:345,275,380
06/18:405;315,455
goal: hit previous SBD #s again 524,364,562
current meet PRs: ---/---/--- ---
What NorthStrong's sig. says
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02-04-2013, 08:36 PM #193
I debated not pulling at all next week and the following week would be a rest week anyways. We'll see how I feel. Pulling conventional doesn't bother me as much as pulling sumo. I also thing giving that area more TLC via stretching, rolling, and smashing in between deadlift workouts will help a little too.
1708 total @220 Raw
Improve my total every time I step on the platform.
Being a male is a matter of birth. However, being a "man" is a matter of choice.
Photo in Avi is not current, I'm way fatter now.
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02-07-2013, 10:23 PM #194
SPEED SQUAT CUBE METHOD
407 x 2 x 5
REVERSE BAND SQUAT (orange bands)
518 x 1
617 x .75 good out of the hole then about half way up I needed a nudge from the spotter to keep the weight moving. These were done in the mono with the weight not walked out. I'm very inexperienced with getting set up in a mono and I just could not get comfortable. I still think 617 would have been slow with the reverse bands, but I think I would have atleast done it completely on my own had I been able to get setup properly/walk it out. I'll know more about where I'm at next week when we work up to 95% of our max.
HIGH BAR OLMPIC SQUATS
303 x 3 sets of 5
319 x 10
LEG PRESS
4 plates per side x 2 sets of 15
4 plates per side x 30
PULL THROUGHS
2 sets of 10.1708 total @220 Raw
Improve my total every time I step on the platform.
Being a male is a matter of birth. However, being a "man" is a matter of choice.
Photo in Avi is not current, I'm way fatter now.
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02-07-2013, 10:33 PM #195
- Join Date: Mar 2007
- Location: Nebraska, United States
- Age: 49
- Posts: 17,062
- Rep Power: 39393
Nice job so far man. Keep it up. I know it's hard with the new baby. BTW, I tried those 50 reps squats tonight... lol
My Training Journal: http://tinyurl.com/jasons-journal
My Video Training Journal: www.youtube.com/user/jason24590
08/17:245,185,275 02/18:345,275,380
06/18:405;315,455
goal: hit previous SBD #s again 524,364,562
current meet PRs: ---/---/--- ---
What NorthStrong's sig. says
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02-08-2013, 11:06 AM #196
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02-08-2013, 11:22 AM #197
- Join Date: Mar 2007
- Location: Nebraska, United States
- Age: 49
- Posts: 17,062
- Rep Power: 39393
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02-08-2013, 11:54 AM #198
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02-08-2013, 02:28 PM #199
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02-08-2013, 03:06 PM #200
I did em all high bar as well, same deal in terms of going for 20 or so pretty smooth then hammering out 3 at a time rest pausing to catch my breath. The excel sheets bump weight up and reps down, but I think for my next cycle since I haven't chosen my first competition yet I'll do front squats instead and drop the weight down considerably. Should suck even more lol.
follow me on IG @ampUP11
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02-12-2013, 08:59 PM #201
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02-14-2013, 07:30 PM #202
HEAVY SQUAT WEEK 9 CUBE METHOD
522 x 1
540 x 1
551 x 1 sloppy as hell, but I'm pretty pleased overall at how easy it actually was despite having nearly no technique and loosing a ton of tightness on the way down
LEG PRESS
4 plates per side x 20 x 3
BACK RAISES
2 sets of 30
LEG CURLS
1 set of 50
1708 total @220 Raw
Improve my total every time I step on the platform.
Being a male is a matter of birth. However, being a "man" is a matter of choice.
Photo in Avi is not current, I'm way fatter now.
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02-15-2013, 07:27 AM #203
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02-16-2013, 05:58 PM #204
Thanks. I pretty confident I can hit a squat and bench PR next saturday when i test.
CUBE METHOD REP BENCH INCLINE
365 x 3 PR
DB INCLINE
100's x 20 feet up
100's x 20 feet down
CLOSE GRIP BENCH
245 x 12
225 x 12
225 x 12
BAND FLIES GREEN BAND
3 x 15
BAND PRESS DOWN
monster mini x 100
STANDING DB OHP
50's x 12
60's x 12
70's x 12
1708 total @220 Raw
Improve my total every time I step on the platform.
Being a male is a matter of birth. However, being a "man" is a matter of choice.
Photo in Avi is not current, I'm way fatter now.
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02-23-2013, 09:49 PM #205
END OF CUBE CYCLE TEST EPIC FAIL
SQUAT (right about here is where I stuck my head up my ass and went wrapped when I had very little experience in wraps)
551 fairly fast, but not a whole lot faster than my sloppy ass raw raw rep from last week. I probably should have realized my next attempts weren't gonna be so swift.
601 stapled
601 stapled again lol
BENCH
402 speedy
440 good bar speed off of my chest that slowed slightly at lockout
451 good bar speed off my chest again but I lost it at lockout. I need to find a way next 9 week cube cycle to strengthen my lockout. Very close and i honestly would rather have been stapled than to miss a lift that close.
DEADLIFT
595 easy, but I was gonna do 606 misloaded ooops
640 not that easy, but for some reason I'm literally rocking forward and the bar swings out away from me when I start my pull. I'm gonna have to fix this. 661 at my meet 10 weeks ago did not do this. Called it here.
I'm gonna make a video of my review of the Cube method and my thoughts on my test day as well as what I can do to improve my progress.1708 total @220 Raw
Improve my total every time I step on the platform.
Being a male is a matter of birth. However, being a "man" is a matter of choice.
Photo in Avi is not current, I'm way fatter now.
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02-23-2013, 10:11 PM #206
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02-23-2013, 10:30 PM #207
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02-23-2013, 10:31 PM #208
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02-23-2013, 10:54 PM #209
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02-23-2013, 11:23 PM #210
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