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  1. #2971
    Junior Juggernaut Juggernaut0's Avatar
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    Originally Posted by thom2355 View Post
    you just put the bar on your front delts and keep your elbows high. No different than a clean grip, just a different preference usually based on being a big fella and not having the shoulder mobility of smaller guys. Only time I see a clean grip as necessary is if you are an oly lifter.
    When you have 400 lbs. sitting on those delts, it's a little easier said that done. lol But I do understand what you're saying.
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  2. #2972
    Team CESA thom2355's Avatar
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    Originally Posted by Juggernaut0 View Post
    When you have 400 lbs. sitting on those delts, it's a little easier said that done. lol But I do understand what you're saying.
    Nope....not really....just have to do it. Either you have the strength or not. Clean grip or cross arm grip....just have to keep your elbows high and the bar seated on your delts.
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  3. #2973
    Registered User bmontgomery87's Avatar
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    Originally Posted by thom2355 View Post
    Nope....not really....just have to do it. Either you have the strength or not. Clean grip or cross arm grip....just have to keep your elbows high and the bar seated on your delts.
    I don't have delts, so I have extreme difficulty w/ this.
    Thankfully I have an SSB that works well for FS.
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  4. #2974
    Registered User bigwade800's Avatar
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    The bigger issue afoot for Jeremy is staying more upright. He's getting too far forward...However, he's doing this at a weight that's PR level and far more than he ever used to attempt.

    In the end, it's the pr pull at the meet that makes all this work worth it.
    http://forum.bodybuilding.com/showthread.php?t=159263111
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  5. #2975
    Registered Broscientist Black_Spit's Avatar
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    Jeremy - Aux
    Warmups
    Side Raises 3x12
    Hammer Curls 3x15

    Pulldowns 3x12
    Rear Delts 3x12
    Shrug (seated) 3x12
    Hammer Curls 3x15
    Strict Press
    15x5
    55x5
    135'ish x3 (kilos throwing me off)
    160 x1
    175-185 x1
    135x12
    Side Raises 1x35
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  6. #2976
    Junior Juggernaut Juggernaut0's Avatar
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    RPE on the 175-185?
    My log: http://forum.bodybuilding.com/showthread.php?t=136366931

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  7. #2977
    Registered Broscientist Black_Spit's Avatar
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    Originally Posted by Juggernaut0 View Post
    RPE on the 175-185?
    If you mean, "how hard was it on a scale of 1-10?"

    Maybe 6-7?
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  8. #2978
    Registered Broscientist Black_Spit's Avatar
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    Ok I think it was a lot more than 175 lol.

    It was 70 kilos + the oly bar. However much that is. 199 lb?
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  9. #2979
    Registered Broscientist Black_Spit's Avatar
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    Warmup - very light DB's (3-8 lb)
    Front Raises 5x12
    Side Raises 5x12
    Hammer Curls 5x15

    Bench Press -
    45x25
    95x12
    135x10
    185x3
    225x2
    275x1

    315x1 paused
    335x1 paused
    355x1 paused PR



    Add Slingshot -
    370x4 or 5 failed 5th or 6th
    365x6

    DB Bench 1x25
    Pulldowns 3x12 superset w/
    Rear Delts 3x12
    Rows 3x12
    Shrug 3x12
    Hammer Curls 3x12/12/15
    Side/Front Raise 1x50/25 (2 lb)
    Bike 15 min
    Abs 100 reps
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  10. #2980
    FATHLETIC NC_Tarheel's Avatar
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    THAT was a PR??

    Holy $hit that was fast!!!

    Nice work Jeremy!!
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  11. #2981
    Team CESA thom2355's Avatar
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    Yeah, bench is looking pretty good. Is that right where Wade wants you to touch, or are you still working on that?
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    WHY? SO YOU CAN F*CK ME!!!!? -LSJ

    When you get to that state of mind in your workouts and you have that debate in your head and part of you says ok you can stop and the other part says F*ck no, go. That is when you get strong....I don't care what you are doing, if you do not quit you will get better. -Robert Oberst
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  12. #2982
    Registered Broscientist Black_Spit's Avatar
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    Thanks guys.

    Paul I'm thinking he still wants it lower. But I'm stubborn (rarely on purpose) and baby steps. It seems we make one change per lift per training cycle. This cycle it was grip out another finger on bench and feet out an inch per side on squat.

    Maybe next cycle it will be belly benching. I haven't really talked to him about touch points very much though, so maybe he'll have some time to post here about it.
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  13. #2983
    Team CESA thom2355's Avatar
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    Originally Posted by Black_Spit View Post
    Thanks guys.

    Paul I'm thinking he still wants it lower. But I'm stubborn (rarely on purpose) and baby steps. It seems we make one change per lift per training cycle. This cycle it was grip out another finger on bench and feet out an inch per side on squat.

    Maybe next cycle it will be belly benching. I haven't really talked to him about touch points very much though, so maybe he'll have some time to post here about it.
    Yeah....it looked like a very solid bench press. Problem I see is the bit of bar drifting to your face right as you come up from the pause. I had this issue, then touched more on my belly and it worked well. May vary for you, but figured I would mention it.

    ....but I can see how changing several things at once could be a rather substantial downfall.
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  14. #2984
    Registered Broscientist Black_Spit's Avatar
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    Thumbs up

    Originally Posted by thom2355 View Post
    Yeah....it looked like a very solid bench press. Problem I see is the bit of bar drifting to your face right as you come up from the pause. I had this issue, then touched more on my belly and it worked well. May vary for you, but figured I would mention it.

    ....but I can see how changing several things at once could be a rather substantial downfall.
    How/did it affect your shoulders? My fear is with touching lower is my shoulders.

    I can see that it's obvious that my ROM would drop DRAMATICALLY if I would touch 2-3 inches lower.

    It just feels so un-natural.

    And the pressing back is another good call as Wade hollers at me for that sometimes too.
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  15. #2985
    Team CESA thom2355's Avatar
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    Originally Posted by Black_Spit View Post
    How/did it affect your shoulders? My fear is with touching lower is my shoulders.

    I can see that it's obvious that my ROM would drop DRAMATICALLY if I would touch 2-3 inches lower.

    It just feels so un-natural.

    And the pressing back is another good call as Wade hollers at me for that sometimes too.
    To be honest, I only really bench to my chest every three weeks, so comparing my shoulder wear and tear wouldn't be appropriate, but I haven't had shoulder issues in a couple years, so I don't think it is hurting them (not sure it helps either).

    As for the unnatural feeling, you will definitely get that. Sh*t, half the stuff I do feels unnatural until I get in several hundred reps over time. I think your baby steps to changing up the form is proper. The touch point will be a pretty big change because (the way I see it) with your build it is an all or nothing change, that is I don't think you can inch your way down. Perhaps best to save that for a lengthy time between meets as it will be a rather large adaptation.
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  16. #2986
    Junior Juggernaut Juggernaut0's Avatar
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    Beast bench.

    Pretty sure you can pause 365.
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  17. #2987
    Registered Broscientist Black_Spit's Avatar
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    Originally Posted by Juggernaut0 View Post
    Beast bench.

    Pretty sure you can pause 365.
    Thanks Jugg- it's a step in the right direction.

    Yeah I think I'm looking for 365-370 at the April meet.
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    All that is spot on.

    Yes, I want him to touch lower but, he has moved it a little. It's baby steps and with all the shoulder ailments, we are being cautious. The good news, we've moved the grip out, he is touching a hair lower and starting to get the form down. It's still inconsistent.

    Yep, the shoulder flare and move towards the face is something we spoke directly about this morning. Technique and more late and upper back work is on teh agenda. The good news, it showed up in the Sling Shot, the first set my camera failed but, he struggled with 370, smae thing, feeling the weight, slowing down and letting the weight get too high and heading facewards.

    But, he was able to keep going. He's busting his ass and we aren't having the issues that we've had the past two cycles so, yes, baby steps but more, progress. We had him on the power rack with the adjustable bench and it's a great bench but, it's not the comp type bench...I think we're on to something much bigger as the year goes on.
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    Week 4 Squat

    Good squat day today. We moved out my squat stance quite a but after my first set, and it felt weird, but it must have looked good bc everybody said so.

    Warmed up a little more than normal today too (using quarters) after last week dragging ass a little through the first few working sets.

    Squat
    55x5
    105x5
    145x3
    195x3
    235x2
    285x2
    325x2
    415x1

    440x2 - 5 sets

    Set 1 before we moved out the stance


    Set 3 or 4


    Set 5


    Safety Squat Bar 3x6
    Bike 15 min
    Abs 100 reps
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    FATHLETIC NC_Tarheel's Avatar
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    Speed still looked as good on the wider stance as it did on the first set with your normal width.

    How did it feel???
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    No man....may have felt weird, but it looked great. Something I feel you would have had to do to break 600.
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    Thumbs up

    Thanks for the input guys.

    Thad it felt a little weird at first but only when i stiod up with it. Honestly squatting felt about the same...

    Paul, Wade agrees. And so do I.
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    It was Jerm's idea...
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    Registered Broscientist Black_Spit's Avatar
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    Originally Posted by bigwade800 View Post
    It was Jerm's idea...
    lol

    Yeah I'm glad I thought of widening out my bench grip and squat stance. It's really paying off.

    Trollface.jpg
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    Honestly man the sets looked fast and relatively easy today. Strong work. 1500+ at the next meet no doubt.
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    When the hips really adjust, it's really going to get silly, quickly.

    600 by the end of the year. We haven't even wrapped yet. And the power that is being generated now will only increase as you get used to it.

    Of course, it was hysterical when I told him to widen his already "widened" stance....and he did nothing but shuffle, then shuffle again...
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  28. #2998
    Registered Broscientist Black_Spit's Avatar
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    Originally Posted by bigwade800 View Post
    Of course, it was hysterical when I told him to widen his already "widened" stance....and he did nothing but shuffle, then shuffle again...
    Dann, So you weren't fooled by that, huh?
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    Originally Posted by Black_Spit View Post
    Dann, So you weren't fooled by that, huh?
    almost got by with it. haha

    excited to see what the future holds with the adjustments
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    Registered Broscientist Black_Spit's Avatar
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    Originally Posted by bmontgomery87 View Post
    almost got by with it. haha

    excited to see what the future holds with the adjustments
    Yeah me too. All part of Wade's master plan I guess.
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