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  1. #691
    1100 total wuwu joelash302's Avatar
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    Originally Posted by Vitek92 View Post
    Box squats looked really good and 12 reps on 2pps bench? Nice!

    A quick question, Jason. How so I prevent my hips from shooting up too fast while pulling which turns it into stiff legged sumo deadlift?
    Stronger hams.
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  2. #692
    Banned JasonDB's Avatar
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    Tired of this push pull so tinkering with C&P using some WSBB stuff etc tossed in. I'll be doing some type of squat, pull and press (normal stuff, speed work, pause work etc to keep changing things up a bit, box squats will be a constant though due to my depthissues) every day + accessory work.

    Today's workout went well.

    Box squat
    315x3x3

    Deadlift (this was very hard after box squating)
    405x2
    495x2 (videoed but have not reviewed video yet just got home... bar speed was a lot slower than my last 495, the box squats really fatigued me... I could have done 3-4 reps fresh I think)

    CGBP
    225x5
    245x4
    245x2
    225x8

    Face Pulls
    205 (stack) x3x10

    Rolling tricep extentions
    #45x2x10

    Incline curls
    #40x2x10

    Farmer's walks

    Standing abe work

    Chest, delts and tris on fire but I did a lot of pressing yesterday so not unexpected. Might take tomorrow off.

    Last edited by JasonDB; 04-17-2012 at 03:42 AM.
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  3. #693
    rainy day in pizzaville snrygo's Avatar
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    lol@ the guy just sitting on the bench gawking in the bacground
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  4. #694
    Banned JasonDB's Avatar
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    Originally Posted by snrygo View Post
    lol@ the guy just sitting on the bench gawking in the bacground
    I saw that later when editing and commented on my facebook that he is looking at me going "is this real life?"
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  5. #695
    rainy day in pizzaville snrygo's Avatar
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    Originally Posted by JasonDB View Post
    I saw that later when editing and commented on my facebook that he is looking at me going "is this real life?"
    haha yeah.

    solid effort on those pulls btw
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  6. #696
    1100 total wuwu joelash302's Avatar
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    Took me a few views, but you are initiating your pull up instead of back. The bar is moving away from your body on the initial drive. Although part of me wants to say who cares since once the slack is removed it's a solid pull anyway, that swaying could cause a hammie tear on high weight.
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  7. #697
    Banned JasonDB's Avatar
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    Originally Posted by joelash302 View Post
    Took me a few views, but you are initiating your pull up instead of back. The bar is moving away from your body on the initial drive. Although part of me wants to say who cares since once the slack is removed it's a solid pull anyway, that swaying could cause a hammie tear on high weight.
    Yeah I had drive issues out of the hole because of it and slow as hell bar speed... I think the issue here was heavy box squats first though, as my same set last week was faster and cleaner. My hips were a couple inches higher than I normally like (again the think the box squats were giving me some issues) which gave me a bit more slack than I like... normally I get them set correctly and all the slack rolls out when I hit my shines with the bar on that roll I do and BAM off the floor. Instead there was slack so I had to muscle it up with no speed. LoL
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  8. #698
    bulk bulk bulk Vitek92's Avatar
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    Strong pulling and also lold@ the kid haha.
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  9. #699
    Master Skullsmith phozosado's Avatar
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    CGBP numbers are inspiring here. Freaking 225 for that many reps - MONSTROUS.
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  10. #700
    Banned JasonDB's Avatar
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    Originally Posted by snrygo View Post
    haha yeah.

    solid effort on those pulls btw
    Originally Posted by Vitek92 View Post
    Strong pulling and also lold@ the kid haha.
    Thanks.

    Originally Posted by phozosado View Post
    CGBP numbers are inspiring here. Freaking 225 for that many reps - MONSTROUS.
    CGBP is coming along nicely but I do it very often as it can help with bench lockout and I happen to love the lift... CGBP has always been one of my favorites, so I tend to do well on it. I was shocked that I got 10 the other day with 225.
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  11. #701
    Master Skullsmith phozosado's Avatar
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    Do you have access to chalk for this? ^^^

    One issue I have when I'm doing 225 is that my hands relentlessly slide together towards the end of the sets.
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  12. #702
    Banned JasonDB's Avatar
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    Originally Posted by phozosado View Post
    Do you have access to chalk for this? ^^^

    One issue I have when I'm doing 225 is that my hands relentlessly slide together towards the end of the sets.
    No, clean commercial gym they don't allow chalk or dropping weights, everyone deadlifts with straps because of the two (combined with no deadlift bars). I use a bar with curling near the middle for my CGBP (so I have some actual grip and I just squeeze it hard). Actually today I would have tried for 10 on that backoff set but on the 8th rep my ass slipped a bit on the bench and messed up my tightness. I wish I had videoed the 245x4 CGBP. I'll get a video next time I try them heavy.
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  13. #703
    king of the nutmisc johnpagnolo's Avatar
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    you have a blog here!?

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  14. #704
    Banned JasonDB's Avatar
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    Was going to take the day off but decided to go in and do some lighter technique work on bench.

    Pause Bench
    245x3x3



    Then thought I would try some CGBP while I had 245 on the bar
    CGBP
    245x5
    225x9

    Packed up and called it a day, my triceps and delts are cramping now.
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  15. #705
    The Blank psychodiver9's Avatar
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    Always impressed by your cgbp and how close it is to your reg bench
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  16. #706
    Banned JasonDB's Avatar
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    Originally Posted by psychodiver9 View Post
    Always impressed by your cgbp and how close it is to your reg bench
    Probably again because I train my triceps so much and I don't have my bench technique down. Breaking down that pause video:

    1) traps need to be set in harder.
    2) I need to bench even lower and down onto my stomach for the way I am built, to get my forearms/elbows completely under the bar for the entire set
    3) my leg drive is non-existant.

    I need to get my feet spread further apart so that I can get some actual leg drive... this entire time trying to bench flat heeled I have not had any leg drive without my ass coming off the bench... I need to spread my legs further.
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  17. #707
    witty comment goes here SimonThePieman's Avatar
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    Originally Posted by JasonDB View Post
    Probably again because I train my triceps so much and I don't have my bench technique down. Breaking down that pause video:

    1) traps need to be set in harder.
    2) I need to bench even lower and down onto my stomach for the way I am built, to get my forearms/elbows completely under the bar for the entire set
    3) my leg drive is non-existant.

    I need to get my feet spread further apart so that I can get some actual leg drive... this entire time trying to bench flat heeled I have not had any leg drive without my ass coming off the bench... I need to spread my legs further.
    Its hard to tell from the angle, but your forearms don't look perpendicular to the floor either
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  18. #708
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    Originally Posted by SimonThePieman View Post
    Its hard to tell from the angle, but your forearms don't look perpendicular to the floor either
    I could not tell either. Then again if I move the weight further down the alignment will change anyway, and that will require some grip adjustments. I will probably need videos from the side and from the bottom to get that sorted perfectly. Given what my pressing power is using CGBP as an idea, if I can get all my setup sorted, forearms perfectly under the weight and proper leg drive, I may actually be a lot stronger of a bencher than the numbers I am currently working with.

    Also as Erick pointed out I do not have any leg drive deadlifting right now and am basically doing a RDL sumo stance. I am going to start training a mix of conventional and sumo, and sort the leg drive. He is right though, if I can RDL 500, if I can sort my technique I may be close to a 600 deadlifter already.

    This is the issue I am having, I am big, and I am brutally strong now... but I do not have my technique down on any of these lifts and I have had hell making my body feel right post-Meneire's disease with no sense of body orientation or balance. I think with the help of this video camera, I am going to be able to sort through these issues. The raw strength and size are already there... I need to learn to use it effectively on these lifts again.
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  19. #709
    Master Skullsmith phozosado's Avatar
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    Interesting that you mention the traps as well, which are probably the most overlooked muscle on the bench press. I'm no expert, but I'd say that the little bit of play a the bottom of the lift indicates that lack of trap involvement that you mentioned. Am I reading this right?
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  20. #710
    Banned JasonDB's Avatar
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    Originally Posted by phozosado View Post
    Interesting that you mention the traps as well, which are probably the most overlooked muscle on the bench press. I'm no expert, but I'd say that the little bit of play a the bottom of the lift indicates that lack of trap involvement that you mentioned. Am I reading this right?
    Yeah I think that is lack of back involvement in general... I have play in the bottom and if you watch the 275x4 bench video the weight drops hard on the last few inches of my eccentric if I do not really control it. My whole back needs to be set harder.

    Honestly looking at my bench and deadlift vids the raw power is there, I just am not using it correctly. I'm not making the most of my leverages, leg drive etc. I could be moving a hell of a lot more weight on both lifts.
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  21. #711
    Master Skullsmith phozosado's Avatar
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    OH raw power is there, alright.
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  22. #712
    USAPL Nut Hugger ErickStevens's Avatar
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    I think we're very similar in benching strengths/weaknesses. Our paused bench numbers are almost identical and just like you my CGBP is very close to my regular bench.

    Keep practicing those pulls. I think the only thing separating me from a 600lb DL is tighter technique.
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  23. #713
    Banned JasonDB's Avatar
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    Originally Posted by ErickStevens View Post
    I think we're very similar in benching strengths/weaknesses. Our paused bench numbers are almost identical and just like you my CGBP is very close to my regular bench.

    Keep practicing those pulls. I think the only thing separating me from a 600lb DL is tighter technique.
    I need to get the leg drive down on my pulling for sure, I only started deadlifting again in December. Once I get my technique right I think the numbers will explode again. Going to play with a mix of conventional and sumo every week until I can figure out which one seems to be best for my leverages.

    Yeah I noticed too how close we are in strength on bench: tng, pause and CGBP.

    I think sticking with box squats is my best squat solution for now, as depth is my huge issue there atm.
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  24. #714
    witty comment goes here SimonThePieman's Avatar
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    I did conventional for the 1st time after 6 weeks of sumo. 5rm+5kg went up easy. I think rotation is the key
    Saying Zyzz inspired you to lift is like saying Justin Bieber inspired you to sing
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  25. #715
    Banned JasonDB's Avatar
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    Workout went well, I did not press or do direct arm work as my left bicep really hurt a couple days ago, and am having some inflammation in my left tricep tendon from so much pressing this week, so letting it heal for a day or two.

    Box squats
    315x3x3 felt really good going to start increasing these 5 lbs at a time until I can box squat 405

    Deadlift tried conventional again, it feel really weird but the weight felt so light.
    405x5 felt like 315 so went for a PR
    505x2 faster bar speed had more than 2 reps but still getting used to conventional again so cut it short. Got video.

    Barbell row, went back to higher angle wide grip, didn't feel right so used lighter weight
    275x3x5

    Good morning
    225x5
    295x3 too heavy
    275x5

    Face pulls
    whole stackx3x10

    Farmer's walks

    Standing ab work
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  26. #716
    bulk bulk bulk Vitek92's Avatar
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    5 plate deadlift!
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  27. #717
    Banned JasonDB's Avatar
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    Originally Posted by Vitek92 View Post
    5 plate deadlift!
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  28. #718
    rainy day in pizzaville snrygo's Avatar
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    im considering switching back to conventional for a couple weeks to see how it feels. i can never seem to get much leg drive on sumo but can stil pull so much more.


    any tips on getting dat leg drive
    "It's better to die on your feet than to live on your knees"
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  29. #719
    Banned JasonDB's Avatar
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    Originally Posted by snrygo View Post
    im considering switching back to conventional for a couple weeks to see how it feels. i can never seem to get much leg drive on sumo but can stil pull so much more.


    any tips on getting dat leg drive
    Bend your knees enough out of the hole to squat the weight up a bit.
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  30. #720
    Master Skullsmith phozosado's Avatar
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    DAMN OP is strong. Deadlift looks strong as hell. Also, I like how 275 rows are LIGHT.
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