Bands, Boards and a little bit of Ego lifting

[dency45]

1000th post



Ha ha thanks.. But....

Not sure why anyone wants to see me lift lol!

Non impressive physique and non impressive numbers (poverty wilks).. But then again, no desire to be 'small' not do I care what others comment about it.. Did the whole abs n tree lean years ago... So over it ;-)

dat Eddie Hall look tho ;-) is a tank of a man
Jk.

I want a video too. Of course you are the motivation of my warm up sets and having a DP. haha

[ItsTiME35]

1000th post



Ha ha thanks.. But....

Not sure why anyone wants to see me lift lol!

Non impressive physique and non impressive numbers (poverty wilks).. But then again, no desire to be 'small' not do I care what others comment about it.. Did the whole abs n tree lean years ago... So over it ;-)

dat Eddie Hall look tho ;-) is a tank of a man
Jk.

haha i give 0 ****s about physique and non impressive numbers... would just be good seeing you lifting as you are a great inspiration and bring massive knowledge to a lot of us

[MyEgoProblem]

BACK SQUAT
Close Grip, med stance high bar.
Goblet 20kg x15 (x2)
Bar x3 (x3)
40kg x3 (x3)
50kg x3 (x3)
60kg x3 (x3)
70kg x3
80kg x3
90kg x3
100kg x3
110kg x3
120kg x3 @7 bar slowed a little.
130kg x3 @7.5 (3 clean reps left)
140kg x3 @8.5 (maybe 2 clean reps left)
*150kg x3 @9.5 (maybe 1 clean rep left)
*130kg x3 @8
*130kg x3 @8.5
*130kg x3 @9 done!
Slightly overflew my @9rpe on my peak set, rounded down my back off sets a little to adjust for this. All reps clean and fast excep final set of 130kg. Upper traps gonna be toast tomorrow, not used to high bar position.

Deadlift
60kg x3
80kg x3
100kg x3
120kg x3
*140kg x3 @7.5 (3+fast reps left)
Tore a cut open on palm of my hand from Sat night. #smart
*140kg x3 @8
*140kg x3 @8
*140kg x3 @8.5 done.
Couldnt hold on to any more weight, so repeated until I went up @1rpe. Hand is gonna felt that tomo ;-)

hammie curls
40 x12
45 x12
50 x12
55 x12 @8 +5+5+5+5+4 @10
Oops. Last rep didn't lock all the way back. Didn't count. called it a day.

done in an hour! Not bad! Not disappointed with these numbers today tbf. Decided to work out with numbers based from solely rpe’s today.. Had zero idea how I was gonna do, been wrecked from work and little food n sleep!

Happy/10

[beardohio]

done in an hour! Not bad! Not disappointed with these numbers today tbf. Decided to work out with numbers based from solely rpe’s today.. Had zero idea how I was gonna do, been wrecked from work and little food n sleep!

Happy/10

Glad you were able to make it to the gym, Ego. Numbers look solid and I bet you will sleep well tonight.

[MyEgoProblem]

Glad you were able to make it to the gym, Ego. Numbers look solid and I bet you will sleep well tonight.

Cheers! But... Nah, not even tired! Lol

Bench n press day tomorrow ;-) got 1 hour set aside tomorrow and 1 hour for back on Wednesday.. yay.

[davisj3537]

Your number of sets just for squats is more than most people do for their entire workout. haha

[MyEgoProblem]

Your number of sets just for squats is more than most people do for their entire workout. haha

Pretty much was my whole workout lol!
Deadlift took ten mins, including loading..
And ham curls like 5mins..

Even with Crap sleep/food/rest/ect I still recover fast as hell with squats, even at high intensity or volume.

Even if I don't count half the sets as they basically do nothing but loosen me up, I don't think anything under 2wheels does anything to me any more unless I do it for a widow maker, and then I just get gassed before muscle failure lol

Won't be squatting (or Deadlifting) untill after Christmas now. So thought I would just hammer it lol.

All that been said, I don't think I need to be making little 10kg jumps on normal days, I think thats too small of an incriment warming up now.

But I really didn't know what I had in me... So go up small steps and judge it set by set seemed a good idea at the time ;-) I was pretty loose after about about 6 sets which must be a pr lol

[davisj3537]

I wasn't trying to hate in any way. I think you've got a superb handle on your body and how it works. It was just funny.

[beardohio]

Your number of sets just for squats is more than most people do for their entire workout. haha

Lol, right. I dig it.

All that been said, I don't think I need to be making little 10kg jumps on normal days, I think thats too small of an incriment warming up now.

But I really didn't know what I had in me... So go up small steps and judge it set by set seemed a good idea at the time ;-) I was pretty loose after about about 6 sets which must be a pr lol

I just got to that point this week. I'm at the point in Fierce 5 where my working sets are really pushing me...so the small jumps in warmup were at a point of diminishing returns. Lots of reps with the bar...then a couple sets at weights in between bar and working...then working.

Good stuff, Ego.

[MyEgoProblem]

I wasn't trying to hate in any way. I think you've got a superb handle on your body and how it works. It was just funny.

I know brah! ;-) I know.
I get a good feel of how much I can handle!

Lol, right. I dig it.




I just got to that point this week. I'm at the point in Fierce 5 where my working sets are really pushing me...so the small jumps in warmup were at a point of diminishing returns. Lots of reps with the bar...then a couple sets at weights in between bar and working...then working.

Good stuff, Ego.

Its a lot technique work, but some times that is what seperates a good lifter from one who snaps their chit up daily ;-)

[beardohio]

Its a lot technique work, but some times that is what seperates a good lifter from one who snaps their chit up daily ;-)

I'mma snap your chit up daily! (not srs)



You mentioned doing Bench today...mind sharing what your setup routine is like on Bench?

I have been doing feet first, then torquing my way up to the head...but I tried it opposite today and I like it. I throw my feet up on the bench to drive my scapulas into the bench, then torque my way down to plant my feet before lifting off. Curious if you have any input (though I understand both are 'correct').

[davisj3537]

There are at least two main schools of thought on bench setup. One where you plant the feet first and one where you plant the traps first. Both have a huge range of methods to reach each goal and are all "correct."

I personally prefer a quite extreme swing through method. I sit on the bench behind the bar and plant my feet. Then I swing underneath the bar and kind of stretch for optimal arch. Then I'll slower lower down and plant my traps. Kind of like seen below in the video, but I exaggerate the movement a good bit more. Gets a lot of weird looks, but when you're setting up for a warmup with more than most people max you won't get any criticism.

[beardohio]

There are at least two main schools of thought on bench setup. One where you plant the feet first and one where you plant the traps first. Both have a huge range of methods to reach each goal and are all "correct."

I personally prefer a quite extreme swing through method. I sit on the bench behind the bar and plant my feet. Then I swing underneath the bar and kind of stretch for optimal arch. Then I'll slower lower down and plant my traps. Kind of like seen below in the video, but I exaggerate the movement a good bit more. Gets a lot of weird looks, but when you're setting up for a warmup with more than most people max you won't get any criticism.

Appreciate the response. That's quite a method there...I suppose it would be a bit more comfortable to do at a home gym (for me, at least). I'm over here lol'ing, picturing myself doing that setup for my less than 1 plate bench. Suppose I would look a bit like the woman in the video.

The main schools of thought have really helped me over the last 6 weeks turn Bench into a "full-body" exercise. It took a lot, mentally, to get to that point and I would not have been able to do it without these methods. Still not sure how people are able to just lay down and bench, flat-back.

[davisj3537]

Appreciate the response. That's quite a method there...I suppose it would be a bit more comfortable to do at a home gym (for me, at least). I'm over here lol'ing, picturing myself doing that setup for my less than 1 plate bench. Suppose I would look a bit like the woman in the video.

The main schools of thought have really helped me over the last 6 weeks turn Bench into a "full-body" exercise. It took a lot, mentally, to get to that point and I would not have been able to do it without these methods. Still not sure how people are able to just lay down and bench, flat-back.

I wish I could find a video of the full swing through method. I put one up and had to take it down for something to do with the music I think. I'd seen it done in a video and after trying it there was no going back. Far superior for me. Can't do it at home with my monolift though:/

Imagine going back to flat back breathing bench now. haha



Edit: Here we go. BTW this girl was benching high 200s in 2014. Not sure what her raw press is up to now.

[MyEgoProblem]

I set up 2 different ways.. One for max effort/low reps cos it hurts ;-) and the other just a less aggressive arch and a bit more wiggle room in my hips for volume work.

**Edit.PRETTY SIMILAR TO DAVIS tbf***

*Lay flat (lazy ;-))
*Grab bar under hand
*Sit up behind bar
*Plant feet about half way up bench around bench width
*Swing under and arch hard as poss
*Squeeze scaps and Plant traps
*wriggle my back in tight
*adjust feet a little
*Reach back and push my self deeper into arch With uprights
*Grab bar, huge breath
*squeeze lats even harder and legdrive
*lock elbows and pull bar out (straight arm Pulldown)
*(optional) few small breath then reapply big breath in.
*BEEEENNCH!
Always get a hand off for this, quite a way from uprights by full setup... Harsh on shoulders.

The other way I just go feet up, dig traps, swing feet under 1 at a time. (optional) push on uprights. Unrack and bench. This one is looser as I can't take the other for more then about a double or tripple, and this gives me more dynamic leg drive to help the latter reps..

Powerlifting to win has an real good video on

And Alan thrall!


2channels along worth elite fts and supertraining, almost God sends for form!

[beardohio]

Edit: Here we go. BTW this girl was benching high 200s in 2014. Not sure what her raw press is up to now.

Yikes....

Appears she is 16 now. A bit from Wiki:

She is the first female under-18 to be allowed to participate in professional powerlifting tournaments. In March 2015 she participated in the Arnold Classic, establishing the female record in the event Arnold BenchBach, lifting 150 kg (331 lbs). After the tournament she requested Arnold Schwarzenegger to become the President of the United States and normalize Russia–United States relations.

Lol.

I set up 2 different ways.. One for max effort/low reps cos it hurts ;-) and the other just a less aggressive arch and a bit more wiggle room in my hips for volume work.

**Edit.PRETTY SIMILAR TO DAVIS tbf***

Thanks for sharing your method. When you explained your front squat cues to someone in the Fierce 5 thread I could picture it all...and same goes with your bench cues. Good stuff.

[MyEgoProblem]

Yikes....

Appears she is 16 now. A bit from Wiki:


Lol.




Thanks for sharing your method. When you explained your front squat cues to someone in the Fierce 5 thread I could picture it all...and same goes with your bench cues. Good stuff.

May video it tonight. Depend how many of the night shift ****** are in. dont trust leaving my phone balanced on a weight stack or squat box recording video lol. Be warned, fat dudes doing contortionist acts is not pretty!

Even tho my arch is way less impressive than hers or Davis' it still gets me ultra tight and locked in.

But also, weekday Davis said... It may look weird to the 'bros' with wrecked shoulders who just lay down, with wandering feet and just push the bar up with their delts and repeatedly drop the bar on their chest and lift their ass right up while their mate rows it...

But to people with a clue.. You WILL get some respect points, and likely the "guy nod" of approval.

[davisj3537]

Yikes....

Appears she is 16 now. A bit from Wiki:

I'm pretty sure her 331 was a shirted press.

[MyEgoProblem]

I'm pretty sure her 331 was a shirted press.

But still!

I bench pressed without bench shirt 120kg (265lb) easy. At the Olympia 2014 I hold new record with bench shirt 145kg (320lb)

So yeah. Will be shirted.

My lifting dick went soft reading that.

[MyEgoProblem]

Flat bench
Bar x10 (x3)
40kg x8 (x2)
60kg x5 (x2)
70kg x5
80kg x5
85kg x5 @8
*90kg x5 @10 Got over excited lol! 5min rest after this set.
*72.5kg x5 (x3) @7 bar speed slowed down a bit, never in any doubt tho.

Ohp
Bar x12
30kg x10
40kg x8
*45kg x8 (x3) @9 delts fried.

Laying Ez extentions
15kg x10
20kg x10
*25kg x10 (x3) @8.

db Laterals
4kg x15
6kg x15
*8kg x12 (x2)
*8kg x9 called it, delt felt 50% crap

band Face-pulls
*25 x5 ss/bench

band Pullaparts
*25 x5 ss/ohp

All went smoothly, except Laterals.. Felt a little twinge in my Crap delt, so ended the day for safety... Still rehabbing(maybe went to hard)
Last rep on bench 90kg was a grinder, right side was a bit behind. Oh well!

Gonna hit Some back tomorrow, then a week of for Christmas! And back on program in new year! Woooo.

[ItsTiME35]

Flat bench
Bar x10 (x3)
40kg x8 (x2)
60kg x5 (x2)
70kg x5
80kg x5
85kg x5 @8
*90kg x5 @10 Got over excited lol! 5min rest after this set.
*72.5kg x5 (x3) @7 bar speed slowed down a bit, never in any doubt tho.

Ohp
Bar x12
30kg x10
40kg x8
*45kg x8 (x3) @9 delts fried.

Laying Ez extentions
15kg x10
20kg x10
*25kg x10 (x3) @8.

db Laterals
4kg x15
6kg x15
*8kg x12 (x2)
*8kg x9 called it, delt felt 50% crap

band Face-pulls
*25 x5 ss/bench

band Pullaparts
*25 x5 ss/ohp

All went smoothly, except Laterals.. Felt a little twinge in my Crap delt, so ended the day for safety... Still rehabbing(maybe went to hard)
Last rep on bench 90kg was a grinder, right side was a bit behind. Oh well!

Gonna hit Some back tomorrow, then a week of for Christmas! And back on program in new year! Woooo.

good job my man.... I'm at gym tonight for a dead lift B workout sess... then prob 2 times between xmas and NY... then hit it hard come Jan

[VanillaBearB]

Lots of volume in here.

Any chance of getting some cliff notes on your recent training?

[MyEgoProblem]

Lots of volume in here.

Any chance of getting some cliff notes on your recent training?

*Too much working/Not enough spare time
*Bro splitting until new year
*hit 2/3 bench, squat, deadlift sessions as time allowed
*recent training based around Mike tuscherers rts principles. As day to day I have no idea how much "go " I have in me. 70hour work weeks.
providing your honest, it's a fantastic system, even after only a week playing with it.. Will for sure pick it up later on, when my lifts are higher and I need a change
*Working to an autoregulated peak set of 3/5 depending @rpe 9 and some 5-10% loaddrop back off setsuntil they reach @rpe9.
*myorep rest pause isolations.
*numbers staying up, even tho undrecovered.
Squat 150kg x3
Deads 140kg x3 (tore a cut open/quit)
Bench 90kg x5

Back on a regular fb/ul new year when I get back. gonna sneak in some back then Deload week starts tomorrow!

[MyEgoProblem]

Got in gym between split shifts. Rushed it with rest times...

Pendlay row
40kg x12 (stretch/no deadstop)
50kg x12 (stretch/no deadstop)
60kg x8
70kg x8
*80kg x5 (5x5) @7
Love these! And the bruises on my chest!

supine bor (ezbar)
* 60kg x12 (x3)@8?
already warm from Pendlays. Ez bar as straight kills my wrists(same for curls n chins(

neutral grip Pulldown
50kg x10
55kg x10
60kg x10
65kg x8
*70kg x8 @8
Just Pulldowns..

spider curls
20kg x12
22kg x12
*25kg x12 (x3) +4+4+4+4+4 rp
Face down on incline bench, arms hanging.

db rear fly
4kg x20
5kg x15
*6kg x12 (x3)
Burn, burn. Burn.

Last session before Christmas!
DELOAD WEEK! Earned they chit!
(except rehab ofc, on a daily)

[MyEgoProblem]

Was convinced to 'test' for the end of year...
So I did.. Considering I've not slept in almost 2days.. :-)

squat
1St. 160kg.
2nd. 170kg.
182.5kg. (old pr, 180kg)

Bench
1St. 90kg.
2nd. 95kg.
3Rd. 100kg. (old pr 100kg)

Deadlift
1St. 180kg.
2nd. 200kg.
3Rd. 210kg. (current pr 220kg)


Winning for the year. Going up for 2016!
Technically ive hit 100kg pause bench before, but with a sink and heave.. Today was strict :-)

Deadlift was a down a bit but I did hit back earlier today lol. Not mad.

Full week off for definite now!
MERRY CHRISTMAS.

[PressingMatters]

Good stuff man. Now you have a total to improve on for the next year.

[davisj3537]

Nice buddy

[MyEgoProblem]

Good stuff man. Now you have a total to improve on for the next year.

That's the plan sir! Ty.

Increase the total, or try and maintain it And maybe drop some fat.

Either way, im looking for an Increase in absolute or relative strength ;-)

[ItsTiME35]

Was convinced to 'test' for the end of year...
So I did.. Considering I've not slept in almost 2days.. :-)

squat
1St. 160kg.
2nd. 170kg.
182.5kg. (old pr, 180kg)

Bench
1St. 90kg.
2nd. 95kg.
3Rd. 100kg. (old pr 100kg)

Deadlift
1St. 180kg.
2nd. 200kg.
3Rd. 210kg. (current pr 220kg)


Winning for the year. Going up for 2016!
Technically ive hit 100kg pause bench before, but with a sink and heave.. Today was strict :-)

Deadlift was a down a bit but I did hit back earlier today lol. Not mad.

Full week off for definite now!
MERRY CHRISTMAS.

holy **** balls... thats some going man.

[VanillaBearB]

Strong lifting ITT.

Good job, have a great week off!