Reply
Page 21 of 23 FirstFirst ... 11 19 20 21 22 23 LastLast
Results 601 to 630 of 679
  1. #601
    ... Raigs's Avatar
    Join Date: Mar 2009
    Location: United States
    Posts: 12,366
    Rep Power: 25470
    Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000)
    Raigs is offline
    Way to keep it up in here! Looks like you are still getting time to workout.
    My “training log”
    https://forum.bodybuilding.com/showthread.php?t=178659261

    Here to stay motivated and to motivate others
    Reply With Quote

  2. #602
    Work in Progress CW47's Avatar
    Join Date: Jun 2016
    Posts: 1,058
    Rep Power: 4264
    CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500)
    CW47 is offline
    Originally Posted by Raigs View Post
    Way to keep it up in here! Looks like you are still getting time to workout.
    Yeah, kind of, lol. It's pretty hit and miss. Yesterday's workout didn't get completed until after 10:30PM, but I got it in.


    February 12, 2021 - Dynamic Upper

    Warmup/GPP:
    Rolling DB Tricep Extensions: 15lb DB's - 3 sets x 15 reps
    Low Cable Crossover thingies laying on a bench with DB's, lol: 15lb DB's - 3 sets x 15 reps
    Face Pull: Mini Band - 3 sets x 20 reps
    Pushups: Bodyweight x 10 reps
    Spoon Press: 15lb DB's x 15 reps


    Main Work:
    Speed Bench Press w/Bamboo Bar: 126 pounds (bar is only 6 pounds) - 9 sets x 3 reps (sets 1-3 were close grip, 4-6 medium grip, 7-9 wide grip.)
    Kept the weight the same as last week and tried moving it faster. It started out good, but I wore down toward the end and the reps slowed noticeably.

    Seated Shoulder Pin Press w/Band: Mini Band + 75 pounds - 5 sets x 5 reps

    Floor Press w/Chains: 75 pounds + 4 chains (15 pounds each) - 3 sets x 12 reps
    The final set kicked my backside. Barely ground out the final rep.


    Video shows the first set of Speed Bench with a close grip, and a set of the Shoulder Pin Press.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
    Reply With Quote

  3. #603
    Registered User Anthony21's Avatar
    Join Date: Jul 2007
    Location: Beaverton, Oregon, United States
    Posts: 36,896
    Rep Power: 153056
    Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000)
    Anthony21 is online now
    That's pretty cool you have a bamboo bar man. How do you like it?
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
    Reply With Quote

  4. #604
    Registered User Filmbuff81's Avatar
    Join Date: Nov 2011
    Posts: 9,069
    Rep Power: 12661
    Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000)
    Filmbuff81 is online now
    Nice work man.

    That bamboo bar made me nervous for some reason lol.
    Reply With Quote

  5. #605
    Work in Progress CW47's Avatar
    Join Date: Jun 2016
    Posts: 1,058
    Rep Power: 4264
    CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500)
    CW47 is offline
    Originally Posted by Anthony21 View Post
    That's pretty cool you have a bamboo bar man. How do you like it?
    I like it. In retrospect, I wish I wouldn't have bought it, but that's purely for financial reasons. Though I've not tested it yet, I think I could've gotten a similar enough effect from my olympic bar, and used the financial savings elsewhere. But I'm happy with the bar. It works well, and I feel like it's doing what I wanted and expected it to do. It's well made, and serves its purpose.

    Originally Posted by Filmbuff81 View Post
    That bamboo bar made me nervous for some reason lol.
    Ha! Yeah, I can see why. I nearly lost control of it the very first time I used it, so that potential is there. But even though it looks shaky now, I was never in danger of losing it.


    February 13, 2021 - Max Lower

    Warmup/GPP:
    Barbell Hack Squat: 95 pounds - 3 sets x 15 reps
    Glute Bridge: Bodyweight - 3 sets x 20 reps
    Bent Row: 95 pounds - 3 sets x 15 reps


    Main Work:
    Squat: 265 pounds x 1 rep (10 pound PR)
    This was certainly not a beautiful squat, but I'll take it.

    Deficit Sumo Deadlift: 225 pounds - 5 sets x 5 reps
    First set moved well enough, but I struggled on the later sets.


    The video shows the Squat PR and one of the middle sets of Deficit Sumo Deadlifts.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
    Reply With Quote

  6. #606
    Registered User Anthony21's Avatar
    Join Date: Jul 2007
    Location: Beaverton, Oregon, United States
    Posts: 36,896
    Rep Power: 153056
    Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000)
    Anthony21 is online now
    Originally Posted by CW47 View Post
    I like it. In retrospect, I wish I wouldn't have bought it, but that's purely for financial reasons. Though I've not tested it yet, I think I could've gotten a similar enough effect from my olympic bar, and used the financial savings elsewhere. But I'm happy with the bar. It works well, and I feel like it's doing what I wanted and expected it to do. It's well made, and serves its purpose.


    Ha! Yeah, I can see why. I nearly lost control of it the very first time I used it, so that potential is there. But even though it looks shaky now, I was never in danger of losing it.


    February 13, 2021 - Max Lower

    Warmup/GPP:
    Barbell Hack Squat: 95 pounds - 3 sets x 15 reps
    Glute Bridge: Bodyweight - 3 sets x 20 reps
    Bent Row: 95 pounds - 3 sets x 15 reps


    Main Work:
    Squat: 265 pounds x 1 rep (10 pound PR)
    This was certainly not a beautiful squat, but I'll take it.

    Deficit Sumo Deadlift: 225 pounds - 5 sets x 5 reps
    First set moved well enough, but I struggled on the later sets.


    The video shows the Squat PR and one of the middle sets of Deficit Sumo Deadlifts.
    You get it from EliteFTS?
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
    Reply With Quote

  7. #607
    Work in Progress CW47's Avatar
    Join Date: Jun 2016
    Posts: 1,058
    Rep Power: 4264
    CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500)
    CW47 is offline
    Originally Posted by Anthony21 View Post
    You get it from EliteFTS?
    Got it through bandbell.com. I usually try to purchase direct from the designer/manufacturer when possible.


    February 14, 2021 - Max Upper

    Warmup/GPP:
    Arnold Press: 25 pounds x 15 reps / 15 pounds x 15 reps
    Meadows Row: 115 pounds - 2 sets x 25 reps
    Tricep Pushdowns: Mini Band - 2 sets x 25 reps
    Curls: Mini Band - 2 sets x 15 reps

    Went through these relatively quickly. Had to grab something to eat before moving on to the main work because I was wiped out. Still wasn't fully recovered after eating. Lots of work to do on GPP. Would like to work my way up to doing 3-4 exercises for 3-4 sets of 20-25 reps, and run through them with little or no rest between. It's going to take a while...


    Main Work
    Bench Press: 165 pounds x 1 rep / 185 x fail
    165 moved slower than I had hoped. Decided I didn't want to repeat my previous max of 175, so I took a good long rest and attempted 185. Failed at it...3 times, lol. First attempt with a medium grip got off the chest okay, but stalled quickly at about 3-4 inches up. Tried a wide grip next, and barely got it off my chest. Final attempt was with a close grip. Got that one moving a couple of inches, and it died as well.
    My conclusion is that I need to change my approach. I've been focused heavily on tricep work. I think it has helped, but my shoulder and chest strength is now lagging behind, so I need to switch to stuff that will bring them up.

    Larsen Press: 115 pounds - 5 sets x 5 reps
    I should easily be able to progress on this for several weeks. Started with the weight relatively low to concentrate on just staying balanced, and controlling the bar.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
    Reply With Quote

  8. #608
    Hiding from ForumNature 400Lb Gorilla's Avatar
    Join Date: Nov 2008
    Posts: 27,270
    Rep Power: 2014728
    400Lb Gorilla has the mod powerz 400Lb Gorilla has the mod powerz 400Lb Gorilla has the mod powerz 400Lb Gorilla has the mod powerz 400Lb Gorilla has the mod powerz 400Lb Gorilla has the mod powerz 400Lb Gorilla has the mod powerz 400Lb Gorilla has the mod powerz 400Lb Gorilla has the mod powerz 400Lb Gorilla has the mod powerz 400Lb Gorilla has the mod powerz
    400Lb Gorilla is offline
    So you are gonna revamp your bench approach? I like that idea. If, for no other reason, going at it in new ways will keep you interested in the day to day workout. In my opinion, if you want it, I would focus on the shoulders. Shoulders and triceps are the main movers in the lift. Lats and chest tend to play more of a support and stability role. I like incline work for strengthening the shoulder portion of benchpress but really anything with a full ROM would work.


    That squat was spot on! The 265 looked like you still had another 20+ pounds before it started to become difficult loi. The 225x5 sumo dead looked like it didnt cause you too much trouble either, but that squat was HNNNNNNNNNNGGGGGGGGG!
    You would be surprised just how much time I have to waste.
    Reply With Quote

  9. #609
    Work in Progress CW47's Avatar
    Join Date: Jun 2016
    Posts: 1,058
    Rep Power: 4264
    CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500)
    CW47 is offline
    Originally Posted by 400Lb Gorilla View Post
    So you are gonna revamp your bench approach? I like that idea. If, for no other reason, going at it in new ways will keep you interested in the day to day workout. In my opinion, if you want it, I would focus on the shoulders. Shoulders and triceps are the main movers in the lift. Lats and chest tend to play more of a support and stability role. I like incline work for strengthening the shoulder portion of benchpress but really anything with a full ROM would work.


    That squat was spot on! The 265 looked like you still had another 20+ pounds before it started to become difficult loi. The 225x5 sumo dead looked like it didnt cause you too much trouble either, but that squat was HNNNNNNNNNNGGGGGGGGG!
    Thanks for the feedback on benching. I'm always interested to hear how other people would approach things.
    I'll definitely be doing more shoulder focused work.

    Squats are weird for me. They feel freaking hard even when they look super easy on video. I certainly may have had another 10 pounds in me, but my squats always tend to look decently fast until I hit a wall and it doesn't move at all. So I have a hard time gauging it. I'll gladly take 5-10 pound PR's every 6 weeks for a while.


    February 16, 2021 - Dynamic Lower

    Warmup/GPP:
    Gliding Hamstring Curls: Bodyweight - 3 sets x 15 reps
    Hanging Knee Raise: Bodyweight - 3 sets x 15 reps
    Kroc Row: 55 pounds - 3 sets x 20 reps

    Completely unintentionally, this turned out to be great grip work. I ended up needing to use straps, and my hands still started cramping up near the end.
    I'm really glad that I gave the gliding ham curls another shot, because they went much better this time around. Making sure I kept my body as straight as possible from knees to shoulders as I finished the movement made a huge difference.


    Main Work:
    16 inch Box Squat: 145 pounds - 12 sets x 2 reps
    Conventional Deadlift: 185 pounds + 4 Chains (15.8 pounds/ea) - 10 sets x 2 reps

    Did the squats with a very wide stance. I would've struggled to even complete 2 reps like this 6 months ago, but today they felt relatively easy.
    The squatting progress is very apparent, and it feels good.
    I'll have to adjust the placement of the chains next time around on the deadlifts, because the plates kept landing on top of them, but otherwise the reps moved very fast and felt great.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
    Reply With Quote

  10. #610
    Registered User Filmbuff81's Avatar
    Join Date: Nov 2011
    Posts: 9,069
    Rep Power: 12661
    Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000)
    Filmbuff81 is online now
    Really stringing together strong training sessions and killing it.

    Awesome job.
    Reply With Quote

  11. #611
    Work in Progress CW47's Avatar
    Join Date: Jun 2016
    Posts: 1,058
    Rep Power: 4264
    CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500)
    CW47 is offline
    Originally Posted by Filmbuff81 View Post
    Really stringing together strong training sessions and killing it.
    Awesome job.
    Thanks brother. Trying to keep building momentum...


    February 17, 2021 - Dynamic Upper

    Warmup/GPP:
    Rolling DB Tricep Extensions: 15lb DB's - 3 sets x 15 reps
    Face Pull: Mini Band - 3 sets x 20 reps
    Spoon Press: 15lb DB's - 3 sets x 15 reps

    Main Work:
    Speed Incline Bench Press: 65 pounds - 9 sets x 3 reps
    Paused Bench Press - Wide Grip: 115 pounds - 5 sets x 5 reps

    Expected to be able to do more weight on both of these, but my shoulders and triceps were a bit fatigued going into them. I'd ideally lower the weight on the warmup/GPP work, but my DB's don't go any lower than 15 pounds. I expect my body will gradually acclimate that work, and it won't fatigue me to the same extent that it is now. I may try 2 sets of 20 instead of the 3 sets of 15, and see if that helps.

    My goal of focusing on shoulders was definitely successful though. They had a really nice pump going by the time I was done.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
    Reply With Quote

  12. #612
    Registered User Anthony21's Avatar
    Join Date: Jul 2007
    Location: Beaverton, Oregon, United States
    Posts: 36,896
    Rep Power: 153056
    Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000)
    Anthony21 is online now
    How are you liking speed work in terms of transferring over to you max effort work?

    I remember reading something from Dan Green when he was asked about speed work. He said that he doesn't do speed work but rather he makes sure to hit his warm up sets as fast as possible and that's his form of speed work.
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
    Reply With Quote

  13. #613
    Work in Progress CW47's Avatar
    Join Date: Jun 2016
    Posts: 1,058
    Rep Power: 4264
    CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500)
    CW47 is offline
    Originally Posted by Anthony21 View Post
    How are you liking speed work in terms of transferring over to you max effort work?

    I remember reading something from Dan Green when he was asked about speed work. He said that he doesn't do speed work but rather he makes sure to hit his warm up sets as fast as possible and that's his form of speed work.
    That is a very good question.

    TLDR for anyone who's in a hurry...
    Yes, I like it. I feel that it's transferring over to max effort work really well, and I plan to continue doing it for the foreseeable future, but there may be better options out there for some people. Read on for my full explanation...

    I never understood the real importance of moving the weight as fast as possible until I started doing speed work. I always felt like I was pushing as hard as possible, and that should be all that matters. But lifting as fast as possible from the very beginning of the lifts has made a noticeable difference on Max and near max work. Getting the weight moving fast at the beginning portion of Bench and Squats has help me get past my sticking points with far more weight than I could previously. I've not really seen any obvious impact on deadlifts, but that's probably just because my sticking point has always been getting off the floor, and so it's not as obvious that I'm getting past a sticking point in the lift. But my max has continued to rise on deads, so the speed work is probably at least partially responsible for that.

    Speed days have also been a great source of technique work for me. This is pretty important since I'm otherwise only really doing the main movements once every 6 weeks right now. The speed work creates a lot of opportunities to setup for the primary lifts, engraining correct positioning, and finding cue's that work well. Yesterday, for example, I setup for bench 9 times (not including warmups), and was able to focus on a couple of specific cue's, repeating them numerous times as well. This has been just as important to me as the actually speed factor.

    Finally, it fits well within the system I'm using. It complements the twice per week Max Effort work perfectly. I'd say that it could still have some benefits if I wasn't doing max/near max work so frequently, but it really works best in this type of system.

    Now whether or not speed work is necessary, or even helpful long term is another issue entirely, and I don't really know the answer to that. Hypothetically, I can most definitely see that it may not be the best option for someone who is already in the habit of lifting with as much force as possible, and who already has the movement patterns really dialed in. My guess is that some medium to high rep work in place of the speed work might be a better option in that scenario. I kind of have it in the back of my mind to experiment with that at some point (maybe years) in the future.
    Last edited by CW47; 02-20-2021 at 06:03 PM.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
    Reply With Quote

  14. #614
    Registered User Anthony21's Avatar
    Join Date: Jul 2007
    Location: Beaverton, Oregon, United States
    Posts: 36,896
    Rep Power: 153056
    Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000)
    Anthony21 is online now
    Originally Posted by CW47 View Post
    That is a very good question.

    TLDR for anyone who's in a hurry...
    Yes, I like it. I feel that it's transferring over to max effort work really well, and I plan to continue doing it for the foreseeable future, but there may be better options out there for some people. Read on for my full explanation...

    I never understood the real importance of moving the weight as fast as possible until I started doing speed work. I always felt like I was pushing as hard as possible, and that should be all that matters. But lifting as fast as possible from the very begging of the lifts has made a noticeable difference on Max and near max work. Getting the weight moving fast at the beginning portion of Bench and Squats has help me get past my sticking points with far more weight than I could previously. I've not really seen any obvious impact on deadlifts, but that's probably just because my sticking point has always been getting off the floor, and so it's not as obvious that I'm getting past a sticking point in the lift. But my max has continued to rise on deads, so the speed work is probably at least partially responsible for that.

    Speed days have also been a great source of technique work for me. This is pretty important since I'm otherwise only really doing the main movements once every 6 weeks right now. The speed work creates a lot of opportunities to setup for the primary lifts, engraining correct positioning, and finding cue's that work well. Yesterday, for example, I setup for bench 9 times (not including warmups), and was able to focus on a couple of specific cue's, repeating them numerous times as well. This has been just as important to me as the actually speed factor.

    Finally, it fits well within the system I'm using. It complements the twice per week Max Effort work perfectly. I'd say that it could still have some benefits if I wasn't doing max/near max work so frequently, but it really works best in this type of system.

    Now whether or not speed work is necessary, or even helpful long term is another issue entirely, and I don't really know the answer to that. Hypothetically, I can most definitely see that it may not be the best option for someone who is already in the habit of lifting with as much force as possible, and who already has the movement patterns really dialed in. My guess is that some medium to high rep work in place of the speed work might be a better option in that scenario. I kind of have it in the back of my mind to experiment with that at some point (maybe years) in the future.
    Good read man I appreciate you putting the time into it.
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
    Reply With Quote

  15. #615
    Work in Progress CW47's Avatar
    Join Date: Jun 2016
    Posts: 1,058
    Rep Power: 4264
    CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500)
    CW47 is offline
    Originally Posted by Anthony21 View Post
    Good read man I appreciate you putting the time into it.
    Thanks man. I'm glad you asked, because typing that out got me thinking about some things. In particular, I mentioned using speed to get through sticking points...
    After pondering some more, I think I've been approaching 'fixing' sticking points the wrong way. A lift is always going to have a sticking point (a portion in which you're weaker). I've to this point been thinking about eliminating sticking points by attacking that specific portion of the lift. Doing board presses to build strength a couple of inches off my chest, for example. But the more I think about it, the more skeptical I am of this approach. I'm starting to think that the real key is just to get the weight moving fast enough so that it doesn't stop at a sticking point. That means getting stronger and faster at the part of the lift before the sticking point.
    One way to look at it is that it's sticking at that point because I moved the weight too slowly at the previous part of the lift. Like, if you're going over a jump on a bike, you really don't need to practice the part where you're in the air - you need to practice building up enough speed to carry you through it. Bad analogy, but it will have to do for now.


    February 20, 2021 - Max Lower
    Energy was very low to start the workout, and pretty much stayed that way throughout.

    Warmup/GPP:
    Barbell Hack Squat: 95 pounds - 2 sets x 20 reps
    Glute Bridge: Bodyweight - 2 sets x 25 reps
    Bent Row: 95 pounds - 2 sets x 20 reps

    I think I'm going to need to move this work to the end of the workout until I get in better shape. It's completely wiping me out right now. I was shaking before even completing the second round, and then had to take a long rest before starting the main work.

    Main Work:
    Wide Grip Deadlift: 345 pounds x 1 rep
    Well this was an interesting one... Momma was working today, so I was watching baby all day. Had him in a swing nearby as I was lifting. He seemed to enjoy watching, was smiling and letting out a few giggles here and there (laughing at my weak ass probably, lmao. Or he just liked the sound of the weights hitting the floor.) Anyway, I was a bit distracted, and misloaded my final rep. I had meant to jump from 335 to 355, but only put a 10 pound weight on one side. You can see in the video below that the left side started coming up faster than the right initially. I figured right away that something was off, but just kept on with the lift anyway. I did load up the 355 afterward, but it didn't feel right as I was trying to break it off the ground, so I just stopped. The little guy was hungry and starting to scream at this point, so I emptied the bar and called it a day. Didn't feel like warming up again later to do the supplemental lifts. But I was pretty wiped out as it was, so it was probably for the best.

    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
    Reply With Quote

  16. #616
    Work in Progress CW47's Avatar
    Join Date: Jun 2016
    Posts: 1,058
    Rep Power: 4264
    CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500)
    CW47 is offline
    February 21, 2021 - Max Upper

    Main Work
    30 degree Incline Press: 155 pounds x 1 rep
    Okay result I guess. I did this for 160 midway through December, so was hoping to beat that. The form was 100 times better today though. I'm really at a point now where I need to stop worrying about hitting PR's every time out, and just focus on doing the lifts correctly and pushing myself as much as possible. I watched an old Dave Tate video this week that reminded me that the purpose of Max Effort days is to strain. Not hit PR's...just strain. It was a good reminder, and has helped me refocus on the real purpose of this workout. From that standpoint, it was mission accomplished today. I did attempt 160. It got up 4 or 5 inches and then wasn't going any further.

    Larsen Press: 125 pounds - 5 sets x 5 reps
    I'm loving this exercise. It forces me to stay under control and maintain balance. It also works over the chest and shoulders really good.

    GPP:
    Arnold Press: 15 pounds 2 sets x 20 reps
    Tricep Pushdowns: Mini Band - 2 sets x 20 reps
    Curls: Mini Band - 2 sets x 20 reps
    This was much better at the end instead of at the beginning. I was fresh for the Max Effort work, and then was able to push myself on these lifts without worrying about conserving energy. I included short clips of the pushdowns and curls in the video below to demonstrate how I'm doing them.


    Video shows the Incline at 155 and 160, along with some of the pushdowns and curls to demonstrate how I'm doing those.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
    Reply With Quote

  17. #617
    Registered User Anthony21's Avatar
    Join Date: Jul 2007
    Location: Beaverton, Oregon, United States
    Posts: 36,896
    Rep Power: 153056
    Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000)
    Anthony21 is online now
    It's always good to get reminders that refocus your training.

    Solid work.
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
    Reply With Quote

  18. #618
    Registered User Filmbuff81's Avatar
    Join Date: Nov 2011
    Posts: 9,069
    Rep Power: 12661
    Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000)
    Filmbuff81 is online now
    I’ve found incline press to always be a finicky lift.

    There are days I’m dialed in and it’s like butter, and then other days it’s ass.

    So the fact you’re within striking distance of the same weight as a couple months ago while really hammering a ton of awesome lifting is a solid sign.

    I like to think if I’m close to my every day max on a given day, then I’m probably progressing how I want to.
    Reply With Quote

  19. #619
    Work in Progress CW47's Avatar
    Join Date: Jun 2016
    Posts: 1,058
    Rep Power: 4264
    CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500)
    CW47 is offline
    Originally Posted by Filmbuff81 View Post
    I’ve found incline press to always be a finicky lift.

    There are days I’m dialed in and it’s like butter, and then other days it’s ass.

    So the fact you’re within striking distance of the same weight as a couple months ago while really hammering a ton of awesome lifting is a solid sign.

    I like to think if I’m close to my every day max on a given day, then I’m probably progressing how I want to.
    Thanks for that! It's definitely a good mindset to have, and I'm going to adopt it.


    February 23, 2021 - Dynamic Lower

    Main (Speed) Work:
    16 inch Box Squat - Wide Stance: 160 pounds - 10 sets x 2 reps
    The goal here was to keep feet rooted and knees stable (no caving). It was a success for the most part. There were 1 or 2 reps that weren't exactly fast because I got out of position, but overall things went well.

    Conventional Deadlift: 195 pounds + 4 Chains (15.8 pounds/ea) - 8 sets x 2 reps
    I mentioned last week that the plates were coming down on top of the chains. Today I put 2 chains in the center of the bar (between my feet), and the other two on the collars (about halfway between the end of the collars and the weights). This worked pretty well. The chains are definitely less stable this way, and I had 1 fall off completely on the final set, but it was for sure an improvement. All reps moved fast - faster than last week - maybe faster than my deadlifts have ever moved. Doing conventional deads more regularly recently, I'm getting into a pretty good groove with them. I don't think I've mentioned it here, but I'm going to focus on conventional instead of Sumo for a while since I haven't really done that in about 2 years, and I should be able to make good progress for a few months. The complement this change, I'm focusing more on wide stance squat work (as is evidenced by today's squats).

    Warmup/GPP:
    Gliding Hamstring Curls: Bodyweight - 2 sets x 20 reps
    Kroc Row: 55 pounds - 2 sets x 25 reps
    Time was pretty short, so I wasn't able to do all that I would typically want to, but I got through these pretty quickly and easily. Starting to see some minor improvements in my work capacity.

    Video just shows 1 set of the Deadlift speed work.
    Last edited by CW47; 02-23-2021 at 08:27 PM.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
    Reply With Quote

  20. #620
    Registered User Filmbuff81's Avatar
    Join Date: Nov 2011
    Posts: 9,069
    Rep Power: 12661
    Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000)
    Filmbuff81 is online now
    Great work.

    My forearms burn just thinking about Kroc rows.
    Reply With Quote

  21. #621
    Work in Progress CW47's Avatar
    Join Date: Jun 2016
    Posts: 1,058
    Rep Power: 4264
    CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500)
    CW47 is offline
    Originally Posted by Filmbuff81 View Post
    Great work. My forearms burn just thinking about Kroc rows.
    Yeah, the combination of those supersetted with the gliding hamstring curls was great grip work. I had to take a couple of minute break before the final set of Kroc Rows because my grip was giving out. I actually found out during this same workout last week that I can use straps with the Powerblocks if I need to. It's a little awkward, but it's doable. I need the grip work though, so I won't be doing that unless it's absolutely necessary.


    February 24, 2021 - Dynamic Upper

    Main Work:
    Speed Incline Bench Press: 85 pounds - 9 sets x 3 reps
    Jumped up 20 pounds from the previous week, and the reps still moved faster. These felt great today.

    Paused Bench Press - Wide Grip: 125 pounds - 5 sets x 5 reps
    My back was cramping up on every set. I'm just going to assume that means I was doing something right, lmao.


    GPP:
    Rolling DB Tricep Extensions: 15lb DB's - 2 sets x 20 reps
    Face Pull: Mini Band - 2 sets x 25 reps
    Spoon Press: 15lb DB's - 2 sets x 20 reps
    The tricep extensions were brutal. Was basically to failure on the final set. Face pulls and spoon press were easier than last week.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
    Reply With Quote

  22. #622
    Work in Progress CW47's Avatar
    Join Date: Jun 2016
    Posts: 1,058
    Rep Power: 4264
    CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500)
    CW47 is offline
    February 27, 2021 - Max Lower
    On baby duty alone today and tomorrow. It made it a challenge to get a workout in. Started preparing around 2PM and didn't get done until almost 6PM. For the most part that's not really a problem, but I had several long breaks as I was ramping up to the max squat attempt, so I wasn't as loose as I would typically be.


    Main Work:
    Squat: 225 pounds + 4 Chains (68 pounds) x 1 rep
    This was 293 at the top of the squat. This final rep was a true max for today. I really don't ever have grindy reps like this when squatting - it either goes up without much apparent resistance, or it stops dead about a quarter of the way up. I was able to fight through this time (though it certainly wasn't a thing of beauty), so that felt really good.

    Stiff Legged Deadlift: 225 pounds - 2 sets x 10 reps
    Deadlift - 5 second eccentric: 225 pounds - 2 sets x 5 reps
    Just wanted to throw in some deadlift work here, and decided on a combination of these 2 lifts rather than just doing one for more sets. I did them in alternating sets. It was a good combination.

    GPP:
    Squats: Bodyweight - 3 sets x reps
    Pushups: Bodyweight - 3 sets x reps
    Situps: Bodyweight - 3 sets x reps

    10 year old wanted to do some exercise with me, so we did 3 rounds of bodyweight squats, pushups, and situps without rest (I may have taken a few seconds here and there. ) This was honestly the hardest part of the whole workout for me. Would probably be good for me to do this on a regular basis.


    I give up! It will NOT let me edit this post any further. Video can be seen below.
    Last edited by CW47; 02-27-2021 at 04:32 PM.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
    Reply With Quote

  23. #623
    Registered User Anthony21's Avatar
    Join Date: Jul 2007
    Location: Beaverton, Oregon, United States
    Posts: 36,896
    Rep Power: 153056
    Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000)
    Anthony21 is online now
    Being on baby duty takes me back to when my daughters were babies and I would try to lift while watching them, good times lol.

    Solid training though bro.
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
    Reply With Quote

  24. #624
    Work in Progress CW47's Avatar
    Join Date: Jun 2016
    Posts: 1,058
    Rep Power: 4264
    CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500)
    CW47 is offline
    Originally Posted by Anthony21 View Post
    Being on baby duty takes me back to when my daughters were babies and I would try to lift while watching them, good times lol.

    Solid training though bro.
    Yeah, it's a challenge, lmao.

    On a totally different note, it's getting to be a real pain for me to post on my thread. I'm constantly getting errors when submitting. I've taken to copying and pasting my full post into word so I don't lose anything when trying to post. For the last couple of posts I've had to post a small portion and then edit it numerous times. Sometimes it will only submit if I limit the edit to 1 or 2 words. Pretty frustrating. :/

    Here's the video from today's workout. IT shows squat reps at 205 plus chains and 225 plus chains.
    Last edited by CW47; 02-27-2021 at 04:32 PM.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
    Reply With Quote

  25. #625
    ... Raigs's Avatar
    Join Date: Mar 2009
    Location: United States
    Posts: 12,366
    Rep Power: 25470
    Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000)
    Raigs is offline
    Working out with the kids is def tough. Thats why i get up so early. Way to keep it up though and get it done!
    My “training log”
    https://forum.bodybuilding.com/showthread.php?t=178659261

    Here to stay motivated and to motivate others
    Reply With Quote

  26. #626
    Work in Progress CW47's Avatar
    Join Date: Jun 2016
    Posts: 1,058
    Rep Power: 4264
    CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500)
    CW47 is offline
    Originally Posted by Raigs View Post
    Working out with the kids is def tough. Thats why i get up so early. Way to keep it up though and get it done!
    Thanks

    February 28, 2021 - Max Upper

    Main Work
    30 degree Incline Press - Close Grip: 160 pounds x 1 rep
    I did this with a medium grip last week for 155. Still seems really weird to me that my close grip is stronger than a medium or wide grip (it's the same with flat bench). Just gives me better leverage I guess? I'll take it.

    Larsen Press: 135 pounds - 5 sets x 5 reps
    Feel like this lift is for sure going to help with speed and strength off the chest. I'll be changing to something else next week, but will for sure be coming back to this lift sometime soon.


    GPP
    Arnold Press: 15 pounds 3 sets x 20 reps
    Tricep Pushdowns: Mini Band - 3 sets x 20 reps
    Curls: Mini Band - 3 sets x 15 reps


    Video shows the max incline bench.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
    Reply With Quote

  27. #627
    Registered User Filmbuff81's Avatar
    Join Date: Nov 2011
    Posts: 9,069
    Rep Power: 12661
    Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000)
    Filmbuff81 is online now
    Looking good!
    Reply With Quote

  28. #628
    Hiding from ForumNature 400Lb Gorilla's Avatar
    Join Date: Nov 2008
    Posts: 27,270
    Rep Power: 2014728
    400Lb Gorilla has the mod powerz 400Lb Gorilla has the mod powerz 400Lb Gorilla has the mod powerz 400Lb Gorilla has the mod powerz 400Lb Gorilla has the mod powerz 400Lb Gorilla has the mod powerz 400Lb Gorilla has the mod powerz 400Lb Gorilla has the mod powerz 400Lb Gorilla has the mod powerz 400Lb Gorilla has the mod powerz 400Lb Gorilla has the mod powerz
    400Lb Gorilla is offline
    solid rep on that 160. Close grip puts more tricep into it. The wider the grip the more shoulders take the load. The trade off is the closer your grip the more the bar has to travel.

    Hoping this lets me post.
    You would be surprised just how much time I have to waste.
    Reply With Quote

  29. #629
    Work in Progress CW47's Avatar
    Join Date: Jun 2016
    Posts: 1,058
    Rep Power: 4264
    CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500)
    CW47 is offline
    Originally Posted by Filmbuff81 View Post
    Looking good!
    Thank you

    Originally Posted by 400Lb Gorilla View Post
    solid rep on that 160. Close grip puts more tricep into it. The wider the grip the more shoulders take the load. The trade off is the closer your grip the more the bar has to travel.

    Hoping this lets me post.
    Yep, makes sense. I'm trying to work on bringing up my shoulders now.
    Do you consistently have trouble posting in this thread too?


    March 2, 2021 - Dynamic Lower

    Main (Speed) Work:
    16 inch Box Squat - Wide Stance: 170 pounds - 8 sets x 2 reps

    Didn't have time to get any other work in.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
    Reply With Quote

  30. #630
    Work in Progress CW47's Avatar
    Join Date: Jun 2016
    Posts: 1,058
    Rep Power: 4264
    CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500) CW47 is a glorious beacon of knowledge. (+2500)
    CW47 is offline
    February 24, 2021 - Dynamic Upper

    Warmup:
    Gliding Hamstring Curls: Bodyweight - 1 sets x 20 reps
    Hanging Leg Raise: Bodyweight - 1 sets x 20 reps
    Kroc Row: 55 pounds - 1 sets x 25 reps
    Quick warmup before getting into speed deadlifts, because I figured it was a really bad idea to do that cold.


    Main Work
    Conventional (Speed) Deadlift: 205 pounds + 4 Chains (15.8 pounds/ea) - 6 sets x 2 reps
    Wasn't able to get this in yesterday, so I started off with it today.

    Speed Incline Bench Press: 95 pounds - 9 sets x 3 reps
    Paused Bench Press - Wide Grip: 135 pounds - 5 sets x 5 reps
    These felt significantly different from one set to the next, with some feeling pretty easy and others being a grind. I'm sure it was a setup issue, but I haven't pinpointed exactly what the issue was. On the final set I made an adjustment to my foot placement which made a noticeable difference to the amount of leg drive I was able to generate. It was a bit less stable though, so I'll need to work on it.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts