Oklahoman does it Texas style

[L The Pirate]

Thank ya. Hard work, good (fat) diet, and at least attempting to get good sleep are really paying off.



PR's for days. Thanks L, I saw in your log about your bench press. Are you finding you need more volume? or more weight?

edit: I looked at 415 again, it looks like I didn't set my chest up as well, so of course the weight would have been a bit forward. Guess that's why I sat way back after I failed.

more weight/reduced frequency. I have been speaking with some big benchers and getting some tips. start a new block monday so ill be starting anew with the bench portion of my training. evrything else will be programmed DUP as usual.

[HoneyBadger300]

more weight/reduced frequency. I have been speaking with some big benchers and getting some tips. start a new block monday so ill be starting anew with the bench portion of my training. evrything else will be programmed DUP as usual.

Nice! Good job getting it figured out. Can't wait to see what happens.

[izzygrant]

nice PR's. 395 looked a bit high but 405 was slightly better. you know where your form problems are.

now go eat 10k cals plz.

[HoneyBadger300]

nice PR's. 395 looked a bit high but 405 was slightly better. you know where your form problems are.

now go eat 10k cals plz.

Thanks, my buddy told me how low 375 was, so I tried to cut it a bit higher on 395 to waste energy since I was going to attempt more. I'll make sure to not cut them so high.

[HoneyBadger300]

2 mile jog. Going to do some recovery squats/bench later.

[Marshall28]

2 mile jog. Going to do some recovery squats/bench later.

Recovery ??????? Go lift something heavy

[HoneyBadger300]

Recovery ??????? Go lift something heavy

CNS is still shot from maxes. Got under a bar yesterday while I was training someone, to show them what it looked like when they were favoring one leg. It was only 155, but I could have sworn it was 225 or more. Gotta get some more rest and more blood flow before volume day on Monday... maybe even Tuesday.

[Marshall28]

CNS is still shot from maxes. Got under a bar yesterday while I was training someone, to show them what it looked like when they were favoring one leg. It was only 155, but I could have sworn it was 225 or more. Gotta get some more rest and more blood flow before volume day on Monday... maybe even Tuesday.

Maybe get a nice refeed in there too! Dem carbs

[HoneyBadger300]

Maybe get a nice refeed in there too! Dem carbs

Will do. I've been stuffing my face with everything.

[izzygrant]

Thanks, my buddy told me how low 375 was, so I tried to cut it a bit higher on 395 to waste energy since I was going to attempt more. I'll make sure to not cut them so high.

or you could just continue to squat atg properly

2 mile jog. Going to do some recovery squats/bench later.

*facepalm*

[xRequiem]

You stronger than me now

[HoneyBadger300]

or you could just continue to squat atg properly

*facepalm*

Not when I'm maxing.

You stronger than me now

It happens, bro. You'll catch up when I get hurt.

[HoneyBadger300]

Week 14,
Volume Day

Squat
5lb Volume PR
310 x 5
310 x 5
310 x 5
310 x 5
310 x 6
Lost count because I'm an idiot and did a 6th rep just in case I had only done 4


Bench
195 x 5
195 x 5
195 x 5
195 x 5
195 x 5
Consistency is hard to build

Critique me


Hang Cleans


155 x 3
155 x 3
155 x 2
(I'm a weak bish)
145 x 3
145 x 3
1st set

inb4 izzy facepalm, critique me.


GHR
BW (arms folded across chest) 3 x 10

FacePulls
47 3 x 10

inb4 too much accessory

Proud of myself for the squat volume PR, went into the gym only thinking I was going to do a light recovery day and then I felt pretty good under the bar so just went with it. 3rd set was really rough mentally, but once I sucked it up and did the 4th set the 5th one was fairly easily. Bench felt pretty good, I feel like I'm starting to get better, definitely being more consistent about setting my feet, still working on the arch, straight wrists, whether I want to push straight up or back towards the rack, and also slowly working my grip width out. I used to be 'index fingers on the middle rings,' pretty much a cgbp, over the past two weeks I've shifted to 'index fingers 1 inch outside middle rings,' and it feels pretty good. Much easier on my shoulders. GHR's were easier after v-day than they are at the end of r-day, probably because of tight hamstrings anyway, still had to pepper my angus to squeeze out the last too reps. Did facepulls because I'm noticing that I'm hunching more when I don't actively focus on keeping my shoulders back.

cliffs: stfu, authors never write their own cliff notes, take 30 seconds and read it.

[izzygrant]

those look really good. nice work.

you've got a little bit of early arm pull going on but not bad at all. your hips could come through more, but i know it's hard when the weight is so light. think about driving the weight up with your ass and traps and only using your arms to guide it. you've got a great front rack, just make sure that the bar is landing in the middle of your delts - you let it land a bit too much in the front and then push it up in a two-part movement. dropping yourself down a bit to get underneath the bar rather than pulling quite so high will help with that. pull it off the floor next time.

[HighFivan]

critique me.

solid workout brother!

bench looks good. cant tell from vid if angus is touching the bench, but looks like it.

only thing i would say is during the eccentric phase it looks like you bring the bar lower on the chest than necessary, almost like the top rib area (if you feel best stimulation there i would keep doing it tho)
everything else looks super strong

Now I'm going to replay it, but turn up the volume and remove the video. dat breathing

[HoneyBadger300]

those look really good. nice work.

you've got a little bit of early arm pull going on but not bad at all. your hips could come through more, but i know it's hard when the weight is so light. think about driving the weight up with your ass and traps and only using your arms to guide it. you've got a great front rack, just make sure that the bar is landing in the middle of your delts - you let it land a bit too much in the front and then push it up in a two-part movement. dropping yourself down a bit to get underneath the bar rather than pulling quite so high will help with that. pull it off the floor next time.

Thanks a ton for the tips. I'll implement your advice next week. I completely forgot to externally rotate my elbows until my last 2 sets, which I didn't vid, so I'll be sure to do that every time next week. Pulling from the floor is scary.

solid workout brother!

bench looks good. cant tell from vid if angus is touching the bench, but looks like it.

only thing i would say is during the eccentric phase it looks like you bring the bar lower on the chest than necessary, almost like the top rib area (if you feel best stimulation there i would keep doing it tho)
everything else looks super strong

Now I'm going to replay it, but turn up the volume and remove the video. dat breathing

angus was kissing the bench ever so tenderly.

From the vids I've seen, I'm told I'm supposed to bring it super low like that to keep the elbows tucked but still under the bar. Get your BB bench press out of here, PL bench press in this thread!

[xRequiem]

Awesome vd.

do u even grind?

[HoneyBadger300]

Awesome vd.

do u even grind?

Why yes!

[HighFivan]

angus was kissing the bench ever so tenderly.

From the vids I've seen, I'm told I'm supposed to bring it super low like that to keep the elbows tucked but still under the bar. Get your BB bench press out of here, PL bench press in this thread!

haha true there is a hyyuge diff between PL and BB benching.

[HoneyBadger300]

haha true there is a hyyuge diff between PL and BB benching.

And only 1 way is right!

[HighFivan]

And only 1 way is right!

mirin little rascal gif collection? ;p

[HoneyBadger300]

mirin little rascal gif collection? ;p

myron hard. You don't know porky irl though so... negs *******.

[HighFivan]

myron hard. You don't know porky irl though so... negs *******.

you = poop.


yes. im jelly.

[randomalias]

Hang cleans don't look too bad. Just make sure you really snap those elbows forward. On a few of the reps you catch the bar with your elbows pointing downwards which could cause a wrist injury. Also, I know it's hard to really be forceful with the weight when it's so light (looks light for you) but once the weight gets heavier you need to be really violent on your pull or else you won't get the bar high enough. Everything looks too smooth and controlled, remember that it's an explosive exercise. Looking forward to seeing how much weight you can clean once you get your form down. One of my friends who squats about 305 atg has no problem power cleaning 235ish

[HoneyBadger300]

Hang cleans don't look too bad. Just make sure you really snap those elbows forward. On a few of the reps you catch the bar with your elbows pointing downwards which could cause a wrist injury. Also, I know it's hard to really be forceful with the weight when it's so light (looks light for you) but once the weight gets heavier you need to be really violent on your pull or else you won't get the bar high enough. Everything looks too smooth and controlled, remember that it's an explosive exercise. Looking forward to seeing how much weight you can clean once you get your form down. One of my friends who squats about 305 atg has no problem power cleaning 235ish

Well that's encouraging. Can't wait to do them again next week with the advice you guys are giving.

[pyaarawala]

Really nice session man. Bench looked real good as well as everything else. And I want that lever belt man. Looks so convenient to put on and off.

[HoneyBadger300]

Really nice session man. Bench looked real good as well as everything else. And I want that lever belt man. Looks so convenient to put on and off.

Thanks a lot! I definitely suggest one. The only downside is that you can't adjust it for different lifts, but I'd still recommend it over a prong belt.

[pyaarawala]

Thanks a lot! I definitely suggest one. The only downside is that you can't adjust it for different lifts, but I'd still recommend it over a prong belt.

You don't use a tighter size for exercises like the OHP and bench?

[HoneyBadger300]

You don't use a tighter size for exercises like the OHP and bench?

Nope, I use the same belt for Squat, OHP, and Deads. No belt for benching.

[Marshall28]

Nice Squats dude. Real impressive.