What does "j-ho" know?

[JDHOORNY]

Gonna be a great book put out by Josh Bryant...check it out.

http://www.youtube.com/watch?v=w-MZgmNiXL4

[kmc06005]

How do you incorporate bands and chains into your training?

How much benefit do you believe they have for a raw lifter?

Why is Wilkerson doing 800lb benches with reverse bands? Do you do those for like 1000 lbs?

[JDHOORNY]

How do you incorporate bands and chains into your training?

How much benefit do you believe they have for a raw lifter?

Why is Wilkerson doing 800lb benches with reverse bands? Do you do those for like 1000 lbs?

I've never done chains really, and my band training is primarily used, obviously for top half training, but I use it usually after a few heavy sets of flat, maybe after deadpresses, etc. It's usually either closegrip or closegrip with boards to really kill the top half and eliminate the speed generated off the bottom.

I think it helps especially if your top half or your triceps are stronger, it really pushes them harder than otherwise able to do. Also no matter what, it makes you be explosive off the bottom of wherever you're starting from.

With the reverse bands, it helps slightly off the chest but gives the speed but you feel it on the way up as well as the hold before the press. As for how much, I've done it twice and I want to say I did a few with 850ish...? but can't remember exactly. I'll try to see if I can find a video of it and post it. However, every rack used will vary, height, thickness of the band, where it is in the rack, so the weight actually lifted will vary more than a leg press...

[kmc06005]

I've never done chains really, and my band training is primarily used, obviously for top half training, but I use it usually after a few heavy sets of flat, maybe after deadpresses, etc. It's usually either closegrip or closegrip with boards to really kill the top half and eliminate the speed generated off the bottom.

I think it helps especially if your top half or your triceps are stronger, it really pushes them harder than otherwise able to do. Also no matter what, it makes you be explosive off the bottom of wherever you're starting from.

With the reverse bands, it helps slightly off the chest but gives the speed but you feel it on the way up as well as the hold before the press. As for how much, I've done it twice and I want to say I did a few with 850ish...? but can't remember exactly. I'll try to see if I can find a video of it and post it. However, every rack used will vary, height, thickness of the band, where it is in the rack, so the weight actually lifted will vary more than a leg press...

So reverse helps you overload the bottom half? Shoulders/chest?

[JDHOORNY]

So reverse helps you overload the bottom half? Shoulders/chest?

No, the top half. It pulls more and more making it easier and easier as it goes down...so touching the chest is the theoretical lightest part of the lift. I'm at work but will try to post a video when I get off tomorrow. As you push off your chest, the bands slack more and more and it gets harder towards the middle to top.

[kmc06005]

No, the top half. It pulls more and more making it easier and easier as it goes down...so touching the chest is the theoretical lightest part of the lift. I'm at work but will try to post a video when I get off tomorrow. As you push off your chest, the bands slack more and more and it gets harder towards the middle to top.

I see... I feel like a moron now. Thanks for being patient with me, I'm pretty new to powerlifting.

[JDHOORNY]

I see... I feel like a moron now. Thanks for being patient with me, I'm pretty new to powerlifting.

All good man, what I'm here for. Will still try to post a vid on here if I can find it.

[kinggorilla]

how do u feel hammer curls impact your lifting?
i have noticed a sensation of kinda pulling my bicep back towards my elbow crease as though it were getting sucked up higher towards my chest from benching and such.i dont know if it actually does this.

[smithnick1993]

Have you always been close grip? If so how come. I also like close grip

[sainthz]

Hey J-Ho! been following abit of your training on the animalpak forum, inspirational work.

I've been lifting for a couple of years but now i've hopped on the road to powerlifting. Fairly new to this, the floorpress, bands/chains and so on. been reading alot but there's just too much different methods! Do you have any tips for setting up a good powerlifting routine and how to add assistance work accordingly?

[JDHOORNY]

how do u feel hammer curls impact your lifting?
i have noticed a sensation of kinda pulling my bicep back towards my elbow crease as though it were getting sucked up higher towards my chest from benching and such.i dont know if it actually does this.

I honestly don't nor have I ever feel anything like that. I feel tightness in the top of my forearm but that's important as they're one of the main muscles that straighten the arm as you're locking out. However, if you feel pain or something during an exercise, everyone is different and it may be your body's way of telling you to stop. I can't do strict, no leg drive standing military presses because I always hurt my arm. That's just my exercise to not do.

[JDHOORNY]

Yeah, I learned in middle school and was taught to measure thumb-length from inner line so that's where I always did...and now my triceps are stronger and it's my strength zone. Just happens to be where I'm suited to bench the most. Plus, feels better on shoulders when I go heavy.

[JDHOORNY]

Hey J-Ho! been following abit of your training on the animalpak forum, inspirational work.

I've been lifting for a couple of years but now i've hopped on the road to powerlifting. Fairly new to this, the floorpress, bands/chains and so on. been reading alot but there's just too much different methods! Do you have any tips for setting up a good powerlifting routine and how to add assistance work accordingly?

Man, that's a broad question that will be answered differently from person to person. What's the meaning of life? haha, jk. I will say that everyone knows something you don't and you can always learn from someone, inside and outside the gym. For the setup, make sure you start with a good power movement, squat, bench, dead, military, etc and then break it down to speed work, muscle by muscle like after shoulders, front, laterals, traps, etc. Make it well and balanced that work everything then break it down to individual muscle groups. And, remember, no matter how hard you think you're going, you will look back and think you were slacking now...so you can always go harder, faster, and heavier. But remember you have to to be stronger.

[KyleKeough]

This might sound like a weird question, but would you train the bench press for a lighter- versus a heavier lifter any differently?

[JDHOORNY]

This might sound like a weird question, but would you train the bench press for a lighter- versus a heavier lifter any differently?

No, someone not looking to bench more but just stay in shape or train for something else like another sport conditioning then yes, but any level, any weight, I would train them the same.

[elraymonds]

Damn, I can't believe people would not your knowledge and experience. There is a small room under the Suwannee Dining Room that started out for Exercise Science research and now has become the full time room of the FSU Weightlifting Club. Just a few racks, benches, deadlift platforms, bumper plates and Texas Power Bars. Nothing special. Mostly compete in USAPL and a couple have done USPA so I guess you wouldn't be running into them at meets. First time we competed as a team was in 2011 so you were long gone by then. And actually a couple month ago, a few guys became National Champs for the first time in the club.

amazing video

[elraymonds]

very inspireing thread guys

[JDHOORNY]

Thanks guys...had a pretty decent chest workout, hit a fairly easy paused double with 630 and my one rep max is far passed my doubles and triples, so I'm good for over 700 now for sure...six weeks from this coming up weekend is show number one...

[kmc06005]

Thanks guys...had a pretty decent chest workout, hit a fairly easy paused double with 630 and my one rep max is far passed my doubles and triples, so I'm good for over 700 now for sure...six weeks from this coming up weekend is show number one...

Awesome man! Can't wait, be sure to post the vid when you get the record.

[thantos1858]

Hey there Jeremy I'm a big fan of yours and josh Bryant as well. Had a few questions for you:
Do you do all of your CAT/speed bench press work in a bottom end drive fashion?Or is it a changing style?

What accessory work do you do for your triceps and your lats/upper back as well?

I stick off the bottom portion of my bench, as most do, and try to incorporate bottom end drives,wide grip paused benching, dead benching,and double paused benching to help. Do you have any insight on incorporating them into an effective program or other tricks to increase strength/speed off the chest?

Thanks a lot for all the advice!!

[JDHOORNY]

Awesome man! Can't wait, be sure to post the vid when you get the record.

I will do.

[JDHOORNY]

Hey there Jeremy I'm a big fan of yours and josh Bryant as well. Had a few questions for you:
Do you do all of your CAT/speed bench press work in a bottom end drive fashion?Or is it a changing style?

What accessory work do you do for your triceps and your lats/upper back as well?

I stick off the bottom portion of my bench, as most do, and try to incorporate bottom end drives,wide grip paused benching, dead benching,and double paused benching to help. Do you have any insight on incorporating them into an effective program or other tricks to increase strength/speed off the chest?

Thanks a lot for all the advice!!

I'm not exactly sure what you're asking about the CAT, basically, if I understand what I think you're asking, is you want to constantly accelerate throughout the exercise. I tend to put more emphasis on the speed off the bottom so they may not be fully locked out but close enough to where I could...if I'm not answering what you asked, hit me up again.

For triceps, it changes from time to time. Have done many things but band work with high rep sets is usually always there at the end of the speed chest day. Closegrip bench, closegrip with bands, closegrip with bands and boards, weighted dips I really like, nosebreakers lying on floor, dumbbell nosebreakers, etc. Lats and upper back also rotates but usually like bentover rows, deadstop bentover rows, single arm cable rows, pullups, tbar rows, prison rows, etc.

As for your stick point, yeah you're on track and right about that's where most stick. Deadpresses helped me tons with speed off of it and just flexion power. Also, pausing an inch off the chest for 3 seconds, for triples is what he has me do from time to time. Most of them are rotated, again, but towards the end of the heavy chest day. Speed stuff is my day three, heavy chest/volume is day one and usually runs about three to three and a half hours. However, anything remotely heavy is usually done there.

[thantos1858]

Thanks for the info! What I meant with the CAT work was the "half" reps. I have watched you as well as Al Davis do speed benching for sets of 3 where the lift is not locked out fully until the last rep. Have you found that doing speed work in that fashion is more effective for you?? Thanks again!

[skinnytohuge]

hey JD, i was wondering; everyone says you need to take rest days off to get muscle gains from your workout. i'm trying to bulk up and cut body fat, in my "rest" days could i do HIIT? or just regular cardio so those days are wasted?

[rbowman91]

J-,

Do you think training sumo will carry over to conventional and boost those numbers? (I know i asked about the reverse a while ago. I'm wondering if it applies both ways).

[zorahgail]

For the deads, I do that from time to time also and just have to tell myself to sit into it. I try to look up as high as possible and rock to my heels when I pull and it fixes it. Hard to really adjust or critique without seeing as everyone is different, I have the shorter arms so I have to get way the hell down there to start. However, I try to imagine I'm actually squatting it and sit back and it works out. Sorry for the vagueness...

As for getting stuck in the hole, can try box squats but what I like are speed sets out of the hole paused. Drop the weight a little and do sets of around five to where you really feel the last rep or two. That worked great for me.

As for bench I can give an opinion but I'm a very flat bencher. I don't really arch at all, maybe an inch or two in the middle and that's it. So, I know with the arches, flexibility is very important, hence the rollers, etc. Tightness becomes even more important as those muscles are now assisting in the stability and balance throughout the entirety of the lift. But for specific details on that...I'm not real sure, like I said...flat bencher. Sorry.

Thanks! I tried box squats the other night w/ just the bar & will start adding weight next week. I also won't worry too much about being a flat bencher; that's just how my body works.

[JDHOORNY]

Thanks for the info! What I meant with the CAT work was the "half" reps. I have watched you as well as Al Davis do speed benching for sets of 3 where the lift is not locked out fully until the last rep. Have you found that doing speed work in that fashion is more effective for you?? Thanks again!

Yeah, I wouldn't really say half reps but not fully locked out, I think that if I locked it out and tried it that fast it would actually kind of hurt. It's primarily for the speed off the chest to get the carry through the middle...explosive bottom basically...

[JDHOORNY]

hey JD, i was wondering; everyone says you need to take rest days off to get muscle gains from your workout. i'm trying to bulk up and cut body fat, in my "rest" days could i do HIIT? or just regular cardio so those days are wasted?

It's kindof gonna be up to you, like how you feel. If you feel rested and 100% then you could do hiit but a rest day, is a day of rest. Light cardio may be ok but if you're working out hard enough, you will need a solid 4-6 days to recover. Muscles are ripped in the gym, repaired while you sleep over time. Constant ripping without fully recovery will not promote growth but elongated muscles like a swimmer, for example. Or a crossfitter. Size and bulk are attained differently.

[JDHOORNY]

J-,

Do you think training sumo will carry over to conventional and boost those numbers? (I know i asked about the reverse a while ago. I'm wondering if it applies both ways).

Yeah, it will carry over, because it's being worked so you're getting stronger. However, not as significant as the reverse. Sumo will yield higher numbers but still work you out, conventional will yield not quite as high but get you stronger. So yes...but not as high....imo

[JDHOORNY]

Thanks! I tried box squats the other night w/ just the bar & will start adding weight next week. I also won't worry too much about being a flat bencher; that's just how my body works.

Yeah man, do what works for you. I get told all the time that I will do more if I....blah blah...but I'm doing what works for me, not for them.