Two Dudes Getting Stronger Than Dbone with MN X-Factor and Other Goodies

[BenW22]

Workout #13: Taking 1 step back for 2 steps forward....hopefully

Deadlift
135x8
225x5
275x3
315x1
255x5
260x5
275x5

When I first learned how to deadlift, I watched lots of videos and read Rippetoe's thoughts on it. I think I had a pretty good grasp on it for awhile, but as the weights got heavier, my form got worse. Eventually, I was doing basically whatever I could to get to lockout. My hips rose way too early and my back rounded way too much. So, today, I decided to really concentrate on form (this was spurred by Anthony21's most recent video - dude has gooood form IMO). Basically, I dropped the weight, dropped my hips, didn't "touch and go" and really focused on keeping my back straight.

Here's a vid of the 255 set:


What I learned today:
1. This "new" form allows me to keep the bar in contact with my legs MUCH better than before. Thank God I wore long pants today
2. There seems to be way more leg involvement now. Hopefully it'll help with Squats and Squats will help with these. Synergy baby!
3. I finally felt what it's like to "push the floor away."
4. 255-275 was heavy. This is disappointing I guess, but form > weight, right?
5. I plan to "relearn" the correct form and hopefully move up north of 300, but for now I'll probably be hanging out in the <300 neighborhood. Ya'll enjoy your little race to 500 contest.

Rack Pulls
225x5
315x5
335x5
335x5
315x5

The squat rack at this gym isn't adjustable, so I kinda had to jimmy-rig the set up. Check it out:


The bar was about 2 inches below my knees. Last week, the bar was right at my knees and let me tell you, those two inches make a world of difference. I did 375 last week, but 335 was rough this week.

EZ Bar Preacher Curl
50x10
70x10
80x10
95x4 (PR if we're counting curl PRs )
80x10
65x12

Wide Grip Seated Cable Row
100x10
120x10
140x10
140x10

All-in-all, it was a good workout today. I'm glad I spent more time on form with deads and I hope, scratch that, I know it'll pay dividends in the future.

[bobbydigitaloa]

I don't post much on this stuff but nice write up, boys! Good lift today Marshall...in

[dbone1026]

Solid workout Ben. You are pushing around a serious amount of weights so keep it up. My shins are all scraped up from DLs

[Marshall28]

Nice session Ben. Going back to basics is needed at times. How is the DOMS treating this week with lifting much more than normal?

[Marshall28]

I don't post much on this stuff but nice write up, boys! Good lift today Marshall...in

Bobby Digital is the house. Everyone this is my lifting partner. Alex knows his GF very well

[BenW22]

Meh, we'll see. I may need a log partner. How much longer do you have on your Opus log?

Man, we're like the Craigslist of workout Logs...people hooking up left and right.

I'm about half way through my tub. Are you saying you would want to do a log with me? I mean I don't know what to say. I don't think I can hold my own weight with you bro. I mean you're fuking Sloop. SLOOP!!

Sloop is pretty boss. There's no doubt.

Pssh dude I am just an average joe, Im not diesel like Marshall or Ben ITT. Im sure to put back on a couple pounds over the holidays anyways, so it may be a nice time to take advantage of all the extra calories and lift heavy. Maybe a Free Test + IGF-2 log? We'll see.

I won't argue with a board god

That'll be a pretty sick stack and I would be mad jelly of that

In the eyes of bb.com members Sloop you are a board god

We all know Ben is getting jacked and all kinds of gainz from those cable flys

.....annnnnnnnnd f you.

I would offer you to jump in with my log but figure the NSFW content would probably keep you out lol

That's the only reason I even open your Logs.

I definitely would love to do a log with Sloop. It would keep me motivated even more and just want to keep pushing myself more & more.

Exactly. Dual logs are a blast.

Can't be in your log if I'm already plotting thread titles against you.

"We don't need no stinkin Pizza Ranch! ITT we teach dbone, Ben, & Marshall what's up" or something equally offensive.

False. Everybody needs Pizza Ranch.

Actually this Saturday is off I start my weeks on Sunday so Tuesday will be day 1! INB4INCLINECABLEFLYSVID

My max bench is 265 and that is what I will be using. My gym partner will be using a max of 295.

.....hey, looky here: f you too.

Funny thing is when Ben and I lifted together in our last log I am pretty sure we had a incline cable video as well. No lie.

Ya damn skippy we did. And it was glorious. Not as glorious as the shower afterward, but still pretty good.

Wait...um. Nevermind.

Lastly, Marshall (eh, screw it) ANDY said the other day we should ALL start a massive Log, but I'm fairly certain we'd crash the bb.com servers. Plus there'd be like one workout per 2 pages and the rest would just be inb4s and gay jokes.

[Marshall28]

Epic multi quote is epic

[sloop]

I think you're doing good, Ben. That last DL video looked about as textbook as you can get [from than angle]. I think we can all swallow our pride and benefit from going back to basics and examining our form or seeking critique.

[BenW22]

I don't post much on this stuff but nice write up, boys! Good lift today Marshall...in

SA-WEEET. Fresh meat

Solid workout Ben. You are pushing around a serious amount of weights so keep it up. My shins are all scraped up from DLs

Thanks. I know it's not as serious as some, but the form felt good today, so I'll just stick with it. And oh yeah, my shins are plenty red today. Got scraped up even through the pants.

Nice session Ben. Going back to basics is needed at times. How is the DOMS treating this week with lifting much more than normal?

Hasn't been too bad actually. My hammies are a little tight from the leg day (probably the DB RDLs I suppose), but other than that I'm good. We'll see how my back feels tomorrow.

[bobbydigitaloa]

Epic multi quote is epic

Was just thinking, "whoa, this dude is good!"

[BenW22]

Epic multi quote is epic

And you'll notice it was post #666....

I had no choice but to do an epic multipost. You guys basically filled up an entire page on me this morning while I was at the gym.

I think you're doing good, Ben. That last DL video looked about as textbook as you can get [from than angle]. I think we can all swallow our pride and benefit from going back to basics and examining our form or seeking critique.

Thanks. It definitely felt better. I'll try for a better angle next time. Gym was kinda busy today, so I sorta had to squeeze myself into an area for deadlifting. No good place for my phone

Was just thinking, "whoa, this dude is good!"

Funny, my wife says the same thing.

[KenshinH]

I think you're doing good, Ben. That last DL video looked about as textbook as you can get [from than angle]. I think we can all swallow our pride and benefit from going back to basics and examining our form or seeking critique.

Exactly my thoughts after watching Ben's cable flys video.



trollface.jpg

[sloop]

I give it a few minutes before Dewey or COUNTRYMIKE come sniffing around in this log because the word "swallow" was mentioned.

[neddo]

Nice form on the deads dude -- I would've buckled up a belt for the 315x1 personally. I had to reassess form after straining my posterior chain a year ago this week, so I'm glad you had the gumption to do it before any injury.

[BenW22]

I give it a few minutes before Dewey or COUNTRYMIKE come sniffing around in this log because the word "swallow" was mentioned.

Yeah, seriously, where is Dewey? This Log needs more AN love.

Nice form on the deads dude -- I would've buckled up a belt for the 315x1 personally. I had to reassess form after straining my posterior chain a year ago this week, so I'm glad you had the gumption to do it before any injury.

I did use a belt for 315. I generally use a belt for anything north of 275. However, my belt is actually a bit too big and all kinds of rigid, so it's not always comfortable. I'm doing my best not to ALWAYS use it. Friggin' Andy pulled 460 w/o a belt.

[Marshall28]

I did use a belt for 315. I generally use a belt for anything north of 275. However, my belt is actually a bit too big and all kinds of rigid, so it's not always comfortable. I'm doing my best not to ALWAYS use it. Friggin' Andy pulled 460 w/o a belt.

What kind of belt do you have again? Bobby D just started using one and I have been thinking about it but I am not sure.

[BenW22]

What kind of belt do you have again? Bobby D just started using one and I have been thinking about it but I am not sure.

I have a Best Belt. It's a great belt, I just grew out of it...

[coolaidml]

Very solid workout Ben! Your totally right that form is more important than the weight!

[bobbydigitaloa]

I have a Best Belt. It's a great belt, I just grew out of it...

I might check these out! I grabbed a 4-inch leather from Scheel's and it has honestly made a nice difference for support. Felt solid hitting 385 squat a few days ago.

[SwolenONE]

Workout #13: Taking 1 step back for 2 steps forward....hopefully

Deadlift
135x8
225x5
275x3
315x1
255x5
260x5
275x5

When I first learned how to deadlift, I watched lots of videos and read Rippetoe's thoughts on it. I think I had a pretty good grasp on it for awhile, but as the weights got heavier, my form got worse. Eventually, I was doing basically whatever I could to get to lockout. My hips rose way too early and my back rounded way too much. So, today, I decided to really concentrate on form (this was spurred by Anthony21's most recent video - dude has gooood form IMO). Basically, I dropped the weight, dropped my hips, didn't "touch and go" and really focused on keeping my back straight.

Here's a vid of the 255 set:


What I learned today:
1. This "new" form allows me to keep the bar in contact with my legs MUCH better than before. Thank God I wore long pants today
2. There seems to be way more leg involvement now. Hopefully it'll help with Squats and Squats will help with these. Synergy baby!
3. I finally felt what it's like to "push the floor away."
4. 255-275 was heavy. This is disappointing I guess, but form > weight, right?
5. I plan to "relearn" the correct form and hopefully move up north of 300, but for now I'll probably be hanging out in the <300 neighborhood. Ya'll enjoy your little race to 500 contest.

Rack Pulls
225x5
315x5
335x5
335x5
315x5

The squat rack at this gym isn't adjustable, so I kinda had to jimmy-rig the set up. Check it out:


The bar was about 2 inches below my knees. Last week, the bar was right at my knees and let me tell you, those two inches make a world of difference. I did 375 last week, but 335 was rough this week.

EZ Bar Preacher Curl
50x10
70x10
80x10
95x4 (PR if we're counting curl PRs )
80x10
65x12

Wide Grip Seated Cable Row
100x10
120x10
140x10
140x10

All-in-all, it was a good workout today. I'm glad I spent more time on form with deads and I hope, scratch that, I know it'll pay dividends in the future.

As Dbone always says... every inch counts

[Marshall28]

I might check these out! I grabbed a 4-inch leather from Scheel's and it has honestly made a nice difference for support. Felt solid hitting 385 squat a few days ago.

They look pretty sweet and you get them custom made to your wasit size. Plus you get to pick a color too

[Marshall28]

Ben - What is your goal for this Bench program?

[BenW22]

Ben - What is your goal for this Bench program?

I have modest goals for Macenko. I'm basically looking to hit 225 again...maybe even 235 and set a PR. I've done 205x5 in the past, so maybe 210x5 would be a good goal too.

[Marshall28]

I have modest goals for Macenko. I'm basically looking to hit 225 again...maybe even 235 and set a PR. I've done 205x5 in the past, so maybe 210x5 would be a good goal too.

My 1rm goal is 290!

[KenshinH]

I have aggressive goals for Macenko. I'm basically looking to hit 225 again...maybe even 245 and set a PR. I've done 205x5 in the past, so maybe 220x5 would be a good goal too.

I like the way you think!

My 1rm goal is 290!

Shouldn't be a problem. Your 1RM is probably around 275 right now.

[BenW22]

I like the way you think!

You twist words even more than the Liberal media!!

[jeezyreezy]

Ya, nice looking DL's Ben!!

[bobbydigitaloa]

Shouldn't be a problem. Your 1RM is probably around 275 right now.

With 1/4 reps he can get 275 x 3

[bobbydigitaloa]

Ya, nice looking DL's Ben!!

Agreed! The short distance between 2 points would straight up and straight down...looks good to me.

[Marshall28]

Standing Overhead Press
95x8
95x8
115x5
115x5
125x5
125x5
135x5
135x5

Side/Front Laterals
25x10 - 20x10
25x10 - 20x10
30x10 - 25x10
30x10 - 25x10

Upright Rows
65x8
65x8
75x8
85x8
85x8

Trap Bar Shrugs
150x10
150x10
200x10
200x10

Seated Barbell Presses
135x5
135x5
135x5
135x5

Seated DB Presses
60x10
60x10

Cardio
30 Min

Comments
Not the best day at the gym today. Never really go in a groove and never felted zoned it. I will chalk it up to me running late but I am not sure if that was it or if it was just one of those days. I have tomorrow off at the gym and then back/deads on Sunday. I will try for a new PR if I am feeling good.