2.3.13
Bench Accessory Day
Standing Military Press
135 x 5
165 x 5
185 x 5
190 x 5
185 x 5
165 x 5
155 x 5
SSB JM Press
150 x 8
200 x 8
220 x 6
240 x 6
265 x 6
275 x 5
240 x 8
Rows/Stretch Push-ups
4 sets of 8/failure
Snatch Grip Shrugs
225 x 10
275 x 2x10
Rope Pushdown/Hammer Curls/Rope Face Pulls
4 rounds, 20/12-15/15
Cable Side Bends
5 x 10 LR
Awesome bench accessory session. My strict overhead press is incredibly weak lol. The SSB JM presses felt much better this week, now that I'm getting the hang of them. Got a good pump and sweat in with everything else.
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Thread: Journey to a natural pro card
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02-03-2013, 08:08 AM #691
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02-03-2013, 09:14 AM #692
That SSB JM press is genius. Where'd you learn to do that?
"I've walked across the surface of the sun, seen events so tiny and so fast that they hardly can be said to have occurred at all. But you, Adrian...are just a man. And the world's smartest man poses no greater threat to me than does its smartest termite."
-Dr. Manhattan
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02-03-2013, 09:58 AM #693
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02-03-2013, 08:25 PM #694
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02-05-2013, 06:50 AM #695
2.5.13
Squat Day
Warmup
Vertical Jumps for Height
3x3
Squats
135 x 8
225 x 3
235 x 8
285 x 5
330 x 3
375 x 3
425 x 3x3
RDLs
3 x 20
Lying Leg Curls (1.5 reps)
45 total reps over 5 sets
Hanging Knees-to-Forehead
45 total reps over 4 sets
On deadlift day during lunges, I tweaked my adductor a bit and was really feeling it today during squats. I wrapped up my upper leg pretty tight with tape and sports wraps and was able to grind out these sets. Overall, the weight felt better than last week and I think I'm adapting to the new form a bit better, but I will get a better read on these when this feels better.
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02-05-2013, 06:52 AM #696
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02-05-2013, 08:08 AM #697
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
Try keeping those elbows pointed down and closer to your body, that may help you explode up out of the hole. a powerlifter on here ErickStevens who has a powerlifting log and nutrion log gave me that tip and wrote about it in another thread (would have to look for it) and it helped a bit to get out of the hole and stay tight through the motion.
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02-05-2013, 11:25 AM #698
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02-05-2013, 05:20 PM #699
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02-05-2013, 05:20 PM #700
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02-06-2013, 06:29 AM #701
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02-06-2013, 08:09 AM #702
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02-06-2013, 08:47 AM #703
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02-06-2013, 08:54 AM #704
It's shorthand for Safety Squat Bar.
http://forum.bodybuilding.com/showth...hp?t=149376913 That's my training log. I like to make my training log also into a discussion thread about training tips, periodization ideas, and overall methodologies/philosophies. Evan here has read my previous log on T-Nation and is aware of that. I just haven't had any posters interested enough into posting on my log. You can post videos of your lifts on my log and we can begin a discussion about it. (That goes for you too NattyGod)
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02-06-2013, 03:55 PM #705
2.6.13
Bench Press
Warmup
Med Ball Slams
3x3, 3x3
Bench Press (paused)
Bar x 8
95 x 8
135 x 5
165 x 8
190 x 5
225 x 3
250 x 3
280 x 3 x 2
295 x 3 x 2
Close Grip Incline Press w/ Fat Gripz/Pull-ups (mixed grips)
135 x 8, 185 x 8
225 x 8/10
225 x 8/10
230 x 8/10
235 x 8/10
205 x 8/10
Pulldowns/Laterals
3 sets, light, pump
Rope Pushdowns
8x8
Really solid bench session. I was happy with how the slightly heavier weights felt and how my form held up. I'll get videos up in a little.
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02-06-2013, 04:01 PM #706
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02-06-2013, 04:38 PM #707
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02-07-2013, 06:00 AM #708
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02-07-2013, 06:27 AM #709
- Join Date: Jun 2009
- Location: Philadelphia, Pennsylvania, United States
- Age: 34
- Posts: 4,802
- Rep Power: 2174
I want to be Evan when I grow up.
My training log:
http://forum.bodybuilding.com/showthread.php?t=133003933
"Don't unrack the bar like the bar is gonna kick your ass" - Christian Thibaudeau
"All men are created equal, some just work harder" - Defranco's Gym
Deadlift 610 x 1
Squat 455 x 1
Bench 345 x 1
1,400 Total @ BW 197 video here:
http://www.youtube.com/watch?v=WDr4a_SunYs
Subscribe to my YouTube channel for training videos almost daily:
http://www.youtube.com/user/ashylarryku?feature=watch
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02-07-2013, 01:25 PM #710
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02-07-2013, 01:30 PM #711
I can't speak for Evan here, but the reason why I like him to warm up with the bar is reinforce good technique. Think of it as refining your golf swing every time you warm up. The goal isn't just to warm up, but also to get your autonomic nervous system firing properly so a lifter can hit his/her maximum performance.
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02-07-2013, 02:16 PM #712
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02-07-2013, 02:58 PM #713
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02-07-2013, 02:59 PM #714
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02-07-2013, 03:01 PM #715
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02-07-2013, 05:36 PM #716
Ethan, in what way do you think someone needs to organize or approach their training when training for size vs when training for strength?
"I've walked across the surface of the sun, seen events so tiny and so fast that they hardly can be said to have occurred at all. But you, Adrian...are just a man. And the world's smartest man poses no greater threat to me than does its smartest termite."
-Dr. Manhattan
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02-07-2013, 09:45 PM #717
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02-08-2013, 03:14 PM #718
2.8.13
Deadlift Day
Warmup
Medicine Ball Slams: 5x5
Vertical jumps for height: 5x3
Deadlifts (beltless)
135 x 5
225 x 5
315 x 5
375 x 3
425 x 3
485 x 1
535 x 1
565 x 3 x 2
SSB Arched Back Good Morning
150 x 8
200 x 8
150 x 2x8
Barbell Step-Ups
145 x 3x8 LR
SSB Hypers
Bar x 3x12
Leg Extensions
3 x 20
Ab Rollouts
5 sets to failure: 108 total reps
Awesome deadlift session. I woke up and my groin was still somewhat tender/sore, but I wrapped it up pretty tight and it felt fine during deadlifts...no real pain or issues with ROM. I was happy with the speed of the deadlifts and how the slightly heavier weight felt, especially beltless. All the lower back work will definitely pay off as this core/low back/erectors are clearly my weakness.
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02-08-2013, 03:16 PM #719
I'll post a more detailed response later, but I think the major differences between training for strength vs. hypertrophy is the following: when you train for strength, you are training the lifts themselves; when you train for size, you are training the muscle. Everything else that you do in each respective style of training stems from these two principles IMO.
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02-08-2013, 03:18 PM #720
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