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04-07-2016, 07:40 PM #1441
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04-07-2016, 07:44 PM #1442
Slingshot took over journal, and yet I am seeing some awesome deads and sqwatz happening as well
I've used the slingshot a few different ways in my programming. At one point I was doing some dedicated work with the blue one for an entire training block, and I must admit it was nice to keep throwing more weight and reps on there as I got more used to it every week Usually it's an occasional thing though, and with the red one I've pretty much only used that for a couple of overload sets after my regular sets.
With the red, because I can lift so much more with it than normal, the first thing to give out on me is my wrists. So I do need to be mindful of that. They're fine initially, but they are absolutely the first thing to tire out if I do too many sets / reps. And getting a hand-off from someone is a huge help as well. I can unrack my raw bench weights just fine on my own, and I was fine with the weights I was moving with the blue one. But the red... ugh... even attempting to unrack +40 over my max would have been a separate issue in itself. So yeah, if you're going to be doing that yourself, the unrack alone could take a while to build up safely.
Dang, that is awesome! Congrats on your success! Now you can just sit back and have cabana boys pop peeled grapes into your mouth for you Ok yeah, I know it doesn't work quite like that lol.
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04-07-2016, 07:50 PM #1443
- Join Date: Aug 2014
- Location: New York, United States
- Posts: 10,855
- Rep Power: 154464
Bulgarian Method. Low volume, high frequency. You wouldn't be able to do the kind of volume you're doing, but you'd be able to do it more often. Basically the amount of volume you hit over the course of a week would probably be similar, but it would be spread out over several days. In true Bulgarian Method, you're doing a couple sets of 1-2 reps a few times per day, and not really doing much in the way of accessory lifts. IIRC, it's a couple sets of low rep main lifts (snatch, clean and jerk), then a couple sets of low rep accessory (front squat, power snatch, power clean)...repeated in 2-3 sessions per day.
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04-07-2016, 10:27 PM #1444
There are no words for your awesomeness lately Hammie! You pump out 22 reps 10 pounds over my body weight and make it look easy!
Instagram: vicclesloveskarate
New log: http://forum.bodybuilding.com/showthread.php?t=170156703&p=1416249753#post1416249753
Old log: http://forum.bodybuilding.com/showthread.php?t=166758171
Old log: http://forum.bodybuilding.com/showthread.php?t=157799473&highlight=Vic%27s+log
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04-08-2016, 04:23 AM #1445
- Join Date: Jun 2012
- Location: New Jersey, United States
- Posts: 21,555
- Rep Power: 119068
Yeah, you have to keep daily volume lower for the Bulgarian Method to work, and you also do ascending singles until you get to a top weight, the heaviest you can lift that day without form breakdown.
I just rowed every day that I benched to keep things balanced.You can't help the hopeless.
Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1
Best Gym lifts: 375/225/445
Best Meet lifts: 358/220.7/441,
Best Wilks=415 (Old Wilks)
Best Dots=429.01
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04-08-2016, 02:05 PM #1446
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49953
Thanks Jen, haha turning off brain for bench is great but turning off brain on squats would be all bad.
I have no idea what a slingshot is, but it looks/sounds interesting! Christmas in April is awesome!!
Thanks, those lifts are a struggle! Happy they are actually progressing.
I've used the slingshot a few different ways in my programming. At one point I was doing some dedicated work with the blue one for an entire training block, and I must admit it was nice to keep throwing more weight and reps on there as I got more used to it every week Usually it's an occasional thing though, and with the red one I've pretty much only used that for a couple of overload sets after my regular sets.
With the red, because I can lift so much more with it than normal, the first thing to give out on me is my wrists. So I do need to be mindful of that. They're fine initially, but they are absolutely the first thing to tire out if I do too many sets / reps. And getting a hand-off from someone is a huge help as well. I can unrack my raw bench weights just fine on my own, and I was fine with the weights I was moving with the blue one. But the red... ugh... even attempting to unrack +40 over my max would have been a separate issue in itself. So yeah, if you're going to be doing that yourself, the unrack alone could take a while to build up safely.
Dang, that is awesome! Congrats on your success! Now you can just sit back and have cabana boys pop peeled grapes into your mouth for you Ok yeah, I know it doesn't work quite like that lol.
2-3 sessions per day, damn. That's honestly not something I'd be crazy about.
That Slingshot has A TON of spring, lol, felt pretty cool to do that once though kinda like I had been bitten by a radioactive spider in my basement.
I felt form breakdown last week at the 180 singles, it was not as noticeable when I watched it back but I could tell as I was lifting. 175s go smooth though.
I just rowed every day that I benched to keep things balanced.
I need to get a deload in before the end of this month. I'll take a look at some programs and see if there's something that glazes my ham. I'm getting kind of stuck lately not sure if I should do singles or drop the weight or a combo of both. My cut will be done in a few more weeks too. I'll figure out something that I can start soon that can map it out for me more.Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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04-08-2016, 06:17 PM #1447
Lulz, if I tried to turn off my brain for bench, I would need reconstructive dental work. We are in agreement on squats though
That would absolutely be the blue. I don't think I've ever seen percentages comparing one to another, but for me the blue gives me less than half of what the red gives me, so maybe like 40% of the red??? It still keeps your elbows tucked in, but it is just way less aggressive in terms of the resistance and spring off the chest. It's still going to let you move more weight and get more reps in. It's not nearly so much fun as the red lol, but the blue does feel more natural to me. Also, you can play with some other stuff with the blue that I wouldn't want even want to try with the red, like chest dips, push ups, incline bench. It's kinda nice to have both if you're in the mood to go whole ham and start a slingshot collection
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04-08-2016, 07:13 PM #1448
Yayaya! You're going to LOVE it!
Edit: I read the rest of the entries.... with the slingshot I'll usually do a cycle with it. 3 weeks, increase weight/reps every week. Then I'll do 3-5 reps for 3 weeks (raw). Then chains at 3-5 reps for 3 weeks. Then max (or close). I don't use it every week.___________________________________________________________
**I once was a fat little hippo... BubsNBean's journey back to healthy**
http://forum.bodybuilding.com/showthread.php?t=170112133
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04-08-2016, 08:13 PM #1449
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49953
Lulz
That would absolutely be the blue. I don't think I've ever seen percentages comparing one to another, but for me the blue gives me less than half of what the red gives me, so maybe like 40% of the red??? It still keeps your elbows tucked in, but it is just way less aggressive in terms of the resistance and spring off the chest. It's still going to let you move more weight and get more reps in. It's not nearly so much fun as the red lol, but the blue does feel more natural to me. Also, you can play with some other stuff with the blue that I wouldn't want even want to try with the red, like chest dips, push ups, incline bench. It's kinda nice to have both if you're in the mood to go whole ham and start a slingshot collection
So a short cycle of 3 consecutive weeks within a bigger training cycle. So when you jump back to the 3 weeks of raw does it seem really tough at first since you're used to the sling? 3-5 reps with that thing sounds perfect. I need to find what weights I need to use to hit that range. And yeah that was incredibly fun to do that test set at a plate repping that out til the cows came home.Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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04-08-2016, 08:38 PM #1450
It's certainly a confidence booster! For me, it really helped me feel comfortable with the heavier weights over my head, tbh. But yes, a cycle is (imo) the best way to do it. The first week of raw after the sling feels a little heavy when you bring the weight down, but you can definitely push it out a little better. Maybe it's false confidence, but it works for sure.
___________________________________________________________
**I once was a fat little hippo... BubsNBean's journey back to healthy**
http://forum.bodybuilding.com/showthread.php?t=170112133
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04-09-2016, 07:40 AM #1451
- Join Date: Aug 2012
- Location: Kentucky, United States
- Posts: 3,339
- Rep Power: 4961
All kinds of awesome going on in here. Am intrigued by the Slingshot. My bench form is crap. Which is part of the reason my bench is crap. I just can't seem to get all the pieces right all at once. Should probably figure that sh!t out before fooling around with something like a Slingshot. And that will actually take benching more regularly instead of on the fly every couple of weeks when the notion strikes me
Journal: http://forum.bodybuilding.com/showthread.php?t=163596431
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04-09-2016, 08:13 AM #1452
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
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Hoping to get some confidence and calm under the heavier stuff. It's not even hard to hold or anything when I get close to my max, it's just like whoa I never mess with this wt so WHOA. Ok that makes sense, I suppose as long as you don't do sling and then for some reason go to raw after in the same day it wouldn't mess with your brain too much.
Haha yeah it's tough for me too if I don't do it for a couple weeks. Depends what your goals are, you do Oly lifting so not sure how much bp even matters with that. I'd think OHP would be more essential to nail down.
I wanna leave this here, this is a really helpful explanation for all the parts of bp.
OFFICIAL WEIGH IN!
Yes weighed in early cause the whole week has felt like I've been killing it with the healthy foods and spot on with cals...
167.6 A full lb down again!
Part of this has to be switching out regular bbq sauce with that no calorie Walden Farm's stuff. Until I did that I never realized how much stuff I put bbq sauce on lol, it's a lot. So I inadvertently cut out more cals that I wasn't even tracking in the first place. I am officially down 20lb since December. A few more weeks til this cut is over and I'll be happy to hang out in the low 160s.Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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04-09-2016, 11:17 AM #1453
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04-09-2016, 04:50 PM #1454
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49953
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04-09-2016, 05:36 PM #1455
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49953
CHEST/TRI
SUPPS:
PRE: Con-Cret Pre1 2 scoops
INTRA: Con-Cret 1.5 scoops
POST: none
LOCATION: Home gym
BODY WEIGHT: 167
WARMUP:
-Foam Rolling with Spike 5min
-Arm circles of peace
-Cuban Press
-BW squats
CHEST:
Bench Press:
45x15
75x10
105x7
135x4
155x2
170x1
180x1
190x1 *Tied PR!!
180x1
180 fail (bad unrack, that one was doomed from the beginning)
170x3
170x3
170x3
Awww yeah, very happy to hit this!
The first 180, was having trouble with form break down last week but this felt fine today. Seems like I have more of a mental issue with these heavy sets sometimes, strength is fine. Unracking is getting hard.
BP Red Slingshot:
*gave up quick on these, felt bad as far as it squeezing everything in, can't move and can't unrack, also I think I'd need to add wayyy more wt than I'm comfortable with to get sets of triples on these, yep way too much assistance from the red one :/
135x4 meh
145x4 meh
155x10 meh, not doing anything, could've got 5 more easy but racked it and called it to not further frustrate myself
TRI:
CGBP
*wrist wraps
115x13 whoa, these felt incredibly easy after being freed up from the Slingshot, srs
125x9
135x8
145x6 *Rep PR
155x3 *PR
145x5
135x7
RC WORK:
Standing Y/T/Ls:
5s for 17, 17, 17
5s for 17, 17, 17
External Rotations with Plates:
10s x 20
10s x 20
*it's time to up the wt on these
CARDIO:
Bike: 30min, Course 1, Level 6, 9.7 miles, lulz goin' slow today
OTHER PREHAB:
-Stretching 30min
-Foam Rolling with Spike on wall 5min
Great bench day again, really made my day to hit 190. Getting to 200 should be very attainable, keep working on some heavy singles/doubles/triples and I should be able to get it soon enough. I've never done singles work until recently, today is the 5th week I've done it like that. I'm thinking maybe 1 or 2 more times working like that and then take my deload.
I re-watched that bp form vid by Jennifer Thompson again and made a huge effort to work on the things she was talking about - pushing back on heels for leg drive, getting your shoulders under, and imagining squeezing something between shoulder blades. I think I managed to get a tiny little baby arch going too, haha. Felt solid.
I am starting to have some struggle with the unrack at 180 and up, sometimes. I put on some wrist wraps at 190 (I *think* that's what those are, not even sure where these came from but they've been in my gym bag forever.) Are these thicker ones sufficient for the heavy work? My goal with these is injury prevention, don't want my wrists being moved around by the wt.
Ones on top are what I used for heavy bp, bottom ones are the thin ones I use on cgbp
And jeez it was not the right day to work with that Slingshot. I'll try again in the near future to see what I can do with it. I'm fearing I have to pile like 200+ on there to get any low rep use out of it and I'm really not comfortable with that at this point.Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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04-09-2016, 06:32 PM #1456
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04-09-2016, 06:41 PM #1457
- Join Date: Jun 2012
- Location: New Jersey, United States
- Posts: 21,555
- Rep Power: 119068
Nice work. 200lbs is right around the corner. Also, nice work on the cut. Losing 20lbs and not losing any strength is a pretty awesome feat.
You can't help the hopeless.
Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1
Best Gym lifts: 375/225/445
Best Meet lifts: 358/220.7/441,
Best Wilks=415 (Old Wilks)
Best Dots=429.01
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04-10-2016, 01:23 PM #1458
I almost missed your awesome workout Hammie!! PR's EVERYWHERE!!! I've said this before and I'll say it again, there's too much awesomeness going on in here Hammie. Congrats!!!!
Instagram: vicclesloveskarate
New log: http://forum.bodybuilding.com/showthread.php?t=170156703&p=1416249753#post1416249753
Old log: http://forum.bodybuilding.com/showthread.php?t=166758171
Old log: http://forum.bodybuilding.com/showthread.php?t=157799473&highlight=Vic%27s+log
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04-10-2016, 05:23 PM #1459
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49953
Thanks Sophie! Haha I am going crazy with the vids lately, home gym crew FTW!
Thanks PR, yeah it's riiiiight there, I can almost taste it. Yeah I am surprised I've held out this long with the cut and the lifts have been going up. It is MUCH easier to cut from a heavy body weight to a slightly less heavy bw though. Going like 140 to 120 would probably be brutal on someone strength wise. And I haven't been doing physical stuff at work during the cut so I'm able to put my energy into lifting.
Thank you Vic, I'm very happy with the lifts lately and having a lot of fun with it.
Workout coming up...Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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04-10-2016, 05:45 PM #1460
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49953
SQUATS
SUPPS:
PRE: Con-Cret Pre1 1.5 scoops
INTRA: Con-Cret 1.5 scoops
POST: none
LOCATION: Home gym
BODY WEIGHT: 167
WARMUP:
-Foam Rolling with Spike 5min
-Arm circles of peace
-BW squats
LEGS:
Squats:
*rehband knee sleeves
45x12
95x9
135x5
165x3
*belt
195x3
225x7 *Rep PR
240x3 *Rep PR
240x3
245x1
245x1
225x5
CARDIO:
Bike: 30min, Course 1, Level 6, 9.6 miles
OTHER PREHAB:
-Stretching 30min
-Foam Rolling with Spike on wall 5min
Good but challenging squats day. 195 felt really easy, went ham on 225, incredibly hard set. I remember the days when 225 x anything was a huge thing for me. Never did triples above 235 so that was cool. I'm aiming to go a little bit lower on depth. Looks alright but like I'm just touching parallel. I may wear my compression tights next time instead of big shorts so I can see what's happening a bit better. Overall put up some good weight and 110% effort was put forth.
Confident I should be able to hit more than 255 for a single going by some of these rep sets I'm able to hit, but jeez chit gets heavy and a bit daunting above like 235ish. I guess it's just like bp, keep working up to where I can with even heavy singles and get comfortable with the weight. 225 on squat used to freak me out, now it's no big deal.Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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04-10-2016, 08:44 PM #1461
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04-10-2016, 09:11 PM #1462
- Join Date: Sep 2010
- Location: Massachusetts, United States
- Age: 61
- Posts: 5,943
- Rep Power: 7210
"Eat some oatmeal, do some squats, how hard is that seriously."--Prof Ham
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Team Cookies Give You Superpowers
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04-11-2016, 03:22 AM #1463
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04-11-2016, 01:43 PM #1464
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49953
Thanks Carl, had some jam in my ham for that squat day.
Me too, the struggle is real. Lulz ok you will be on standby for such subjects.
Thanks! I eventually noticed everybody wearing them who was squatting a decent amount and looked into it. Was told they help with injury prevention and feel great keeping your knees warm. Can confirm, they feel great keeping my knees warm! I guess there really is no reason not to and if it helps even in a small way then great.Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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04-11-2016, 01:55 PM #1465
Squattages of awesomeness Hammie!! Congrats on the PR's!!
Instagram: vicclesloveskarate
New log: http://forum.bodybuilding.com/showthread.php?t=170156703&p=1416249753#post1416249753
Old log: http://forum.bodybuilding.com/showthread.php?t=166758171
Old log: http://forum.bodybuilding.com/showthread.php?t=157799473&highlight=Vic%27s+log
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04-11-2016, 02:02 PM #1466
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49953
BACK/BICEPS
SUPPS:
PRE: Con-Cret Pre1 1.5 scoops
INTRA: none
POST: Con-Cret 1.5 scoops
LOCATION: Lifetime Fitness
BODY WEIGHT: 167
WARMUP:
-Foam Rolling with Spike 5min
-Arm circles of peace
-BW squats
BACK:
Pull Ups:
bw x 8
bw x 7
bw x 5
bw x 5
bw x 5
bw x 5
*got a couple extra
Lat Pulldown:
100x10
115x8
130x7
140x6
140x5
130x8
*rep improvements
DB Rows:
60s x 8
70s x 7
75s x 6
75s x 6
75s x 6
70s x 8
65s x 8
*rep improvements again
HS Row:
1pps x 6
2pps x 7
100lb ps x 5
100lb ps x 5
2pps x 7
2pps x 7
1.5pps x 8
*weight and reps has been improving steadily
Face Pulls:
35 x 15
42.5 x 12
50 x 9
50 x 9
50 x 8
42.5 x 11
*kept the wt lower on these and tried to get a little pause with the rope spread
BICEPS:
DB Curls:
22.5s x 17
25s x 12
25s x 10
OTHER PREHAB:
-Stretching 30min
-Foam Rolling with Spike on wall 5min
-Sauna 15min
Solid workout, improved on most things. Pull ups are getting a lot easier with the bw drop. I'll probably start limiting that to whatever I can get out of 5 or 6 sets. Smashed the db rows and slowly creeping my way up to 3pps on the Hammer Strength row.Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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04-11-2016, 02:02 PM #1467
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04-11-2016, 06:02 PM #1468
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04-12-2016, 06:31 AM #1469
Wait, does it have to be one or the other? Can't this be an all-inclusive place where we discuss powerlifting, sex in weird places AND cats?
I've been wondering if I should pick up some sleeves. Weirdly, squatting without anything on my knees was all I ever did before, and that was working fine for me. Now that I'm using wraps on the heavy stuff, my knees feel so nekkid with nothing on them when I'm warming up and I'm finding that I'm really hyper-aware of my knees now, which is driving me a little crazy.
Also, BWx8 on pull ups @ 167?!?! That is like 8 more pull ups than I can do @ 167 lol. I bow before you, pull ups queen!!!
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04-12-2016, 09:17 AM #1470
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