Ben's Blue Gene + Golden Gains Log, Sponsored by Controlled Labs

[Dracoy]

I few great things are a looser neck line and the material in the back, also you dont need a super tight Katana unlike a Inzer shirt. Katanas have way more power I am hitting Numbers that I couldnt hit with a double ply inzer with ease with a katana

Sick workouts both of you.

I may get a Katana one of these days. Someone is brining APT gear tomorrow

[larsen540]

Sick workouts both of you.

I may get a Katana one of these days. Someone is brining APT gear tomorrow

Well when you do decide contact Ken Anderson and he will hook you up.

[MrAnaconda]

Nah, do it as a general pysical fitness type movment. Youll feel it allot more in your hams and lowback for the first couple weeks.

Like apple pie baby! It is actually pretty good. There is a crushed gram cracker aftertaste...

Got that right! I do like working with them. Thanks bro. Feels especially good for the cuff.

Thanks man. I still cant believe I couldnt touch that.

Soon you'll be using small cars on bench.

[benbriz]

Soon you'll be using small cars on bench.

Hey now thats a good goal!

[Dracoy]

Well when you do decide contact Ken Anderson and he will hook you up.

Who is that?

[larsen540]

Who is that?

http://www.andersonpowerlifting.com/

[Dracoy]

Sweet, is he a friend of yours?

[larsen540]

Sweet, is he a friend of yours?

No, just someone that I do business with to get shirts he is a great guy and reliable.

[5Six]

Got that right! I do like working with them. Thanks bro. Feels especially good for the cuff.

Even better.

Band snatches, hey? So simple and useful. So simple to overlook stuff like this
Just wondering what's with the band work. Are you recovering from an injury?

[benbriz]

Even better.

Band snatches, hey? So simple and useful. So simple to overlook stuff like this
Just wondering what's with the band work. Are you recovering from an injury?

I think we are all recovering from something. The point of this program is identifying the potential inherant weaknesses we all have and training to make those weaknesses be able to keep up with the progresion of our stronger area's. By doing this you can avoid injury and keep the platue's to a minimum.

The bands are the most efficiant way I have found to make you body continue that progression.

[Arlecchino]

I think we are all recovering from something. The point of this program is identifying the potential inherant weaknesses we all have and training to make those weaknesses be able to keep up with the progresion of our stronger area's. By doing this you can avoid injury and keep the platue's to a minimum.

The bands are the most efficiant way I have found to make you body continue that progression.

Yep. Love the bands for both re-hab as well as pre-hab. Even though I do not have the common RC issues many lifters have, I do a lot of other things with them, conditioning included. And extra band work can be done just about anywhere. Convenient as hell.

[benbriz]

Yep. Love the bands for both re-hab as well as pre-hab. Even though I do not have the common RC issues many lifters have, I do a lot of other things with them, conditioning included. And extra band work can be done just about anywhere. Convenient as hell.

NS we use them in some form 3 days a week....

[benbriz]

Good warmup

BB Bench
135 x 45 (three hand poss)
245 x 10
335 x 6
Add 4bd
445 x 5
535 x 3 (PR and for reps!)
Add 46 SP Super Katana
625 x 5
715 x 3
Go to 3bd
715 x 3 x 4

Incline Bench (Adrian is on a maxout kick on incline)
405 x 3
455 x 1 (PR I guess)

4 sets of triples at 715 off the 3bd was pretty good. By the third set I was keeping it in the groove better and getting more comfortable with that wt. The goal getting ready for this next comp will be 715. So untill then Ill follow the normal board progression but only go up to 715 and get reps. That way at the comp Ill be tuned and ready for that as a second.

BW 210

Highlight video coming.

[benbriz]

Here's the video from tonight. I think this was my 4th set, the 5th was the best.

[Dracoy]

Your bench is out of this world. Mad jealous

[benbriz]

Your bench is out of this world. Mad jealous

Thanks bro.

Shoulder and Traps

Seated band Overhead lockout. (No back support) for a 5 second hold at the top
double #3's x 3
double #3's+90 x 3
double #3's+140 x 3 x 2
double #3's+180 x 3

Seated Iso hammer strength
double #3's x 10
quad #3's x 10 x 2
six #3's x 3

DB Shrugs (2second pause at the top)
100's x 25
125 x 10
150 x 10
175 x 10
200 x 10

BW 210. Great night.

[Dracoy]

You definitly have a unique workout than what I'm used to. I guess this is the difference from a purely dedicated powerlifter to my powabuilda routine haha

Good numbers!

[benbriz]

You definitly have a unique workout than what I'm used to. I guess this is the difference from a purely dedicated powerlifter to my powabuilda routine haha

Good numbers!

We change all the time. Its all based on what our weaknesses are.

[benbriz]

Good warmup (bies, tri's and cuff)

Crazy DB's (cutting back on the wt on these and focusing on Ansilary work for the next few weeks till the comp)

135 x 45
add 70lb db's
135 x 3 x 9

Frankl's
65's x 10 x 3

JM's
65's x 10 x 3

Schwab's (Mid Pin)
405 x 10
495 x 10
585 x 4

Timed DB's
60's x 2min
90's x 1min x 2

BW Dips
25 x 3

[Dracoy]

Don't recognize half that stuf . How are you liking the supplements?

[larsen540]

[QUOTE=Dracoy;364874351]Don't recognize half that stuf .


Crazy bumbells
http://www.youtube.com/watch?v=JOp25...e=channel_page

JM presses
J.M. presses work a lot like skull crushers, but are much more
effective for developing tricep strength because the emphasis is
solely in the triceps. To perform J.M, first keep your hands 18
inches apart and lower the bar in a straight line above the lower
pecs and then stop 3-5 inches above the body, hold for a second,
and press the weight straight up. J.M. Presses work differently than
tricep extensions because the delts don't play a role, ensuring that the
triceps to do all the work. The JM press exercise was named after J.M.
Blakely who invented this exercise very recently. All of the world
record bench presser's holders are performing JM presses these days.
Most powerlifters use JM presses with heavy weights and lower reps.

http://www.youtube.com/watch?v=ILXw-...rom=PL&index=2

http://www.youtube.com/watch?v=2GQaG_hpcz0

[Dracoy]

I tried JM Presses before but I always did it with high reps, I may have to switch it up.

[baznguy]

that's crazy bench pressing. i wish I can come close to that in this lifetime. jealous

[larsen540]

080309
nelsons

me bench

grip work
cuff work

bench
normal warmup
135x30
225x10
315x10
405x1
shirted up single ply katana
585x3 3brd
645x3 2brd
715x1 2brd
715x1 2brd


heavy incline
405x3
475x1 pr

machine flies
190x10x3

home

[benbriz]

Normal Warmup

BB Bench
135 x 30
225 x 10
335 x 5
add 2bd
425 x 3
add SP 46 Super Katana
585 x 3
645 x 3
715 x 1
715 x miss
715 x 1

Incline BB Bench
405 x 3

Cut it short. Just an off night.

[benbriz]

ME Bench highlight video

[benbriz]

Traps -n- stuff

DB Shrugs (2 second pause at the top)
100's x 25
150 x 10
175 x 10
200 x 10

Incline ISO hammer strength
3 plates x 15
4 plates x 10
5 plates x 6 + 30 second negative

Band Snatches
#3 x 8 x 4

20 Minutes Sauna and BW 209.... Feeling good.

[Dracoy]

The numbers in the thread are just mind boggling. Thanks for keeping all these great updates!

[benbriz]

The numbers in the thread are just mind boggling. Thanks for keeping all these great updates!

Thanks Dracoy.

[benbriz]

Getting ready for the meet night. 2 weeks out. Im going out of town on Saturday till Wendsday and going to deload. So Ill get 3 more full range sessions in by next Saturday then rest up and deload the week before.

Long warmup. (Lots of Grip, Bies tries and cuff)

Bar x 40 (3 hand Poss)
135 x 30 (3 hand Poss)
225 x 10
315 x 2
add 2bd
405 x 1
Add 46 SP Super Katana
495 x 3
Full Range, long pause and all the commands. Spotter steps away.
585 x 1
635 x m
635 x m
Change to 44 SP Super
635 x 1
635 x m

I kept throwing the 635 out of the grove then stalling right brfore lockout. The shirts are so worn out that the grove is just really small. On the one set that went up I was just really steady and smooth. On the sets I missed I was really fast off the bottom then strait to my head.... I also did heavy work on monday. So Im confident opening at 585 then go 635 and 685. We shat see.