holding 2 75lbs dbs may be easier. Ive done them with 150lbs, holding 3 plates is going to really suck
Im sure your bench will progress, just seems slow. Handling 185lbs wont help pressing 250+lbs a whole lot. The best thing i ever did for my bench was handle heavy weights 2x per week. Get 315lbs in your hands in some way or another every bench session, you will press it in no time.
I'll give both those things a shot. Thanks Frankie!
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
I get to my school to find the whole block has lost power, so they weren't letting anyone in the gym. I didn't feel like going to the community center so I went to the local Premier Fitness. Big mistake, I forgot how much I hated that place.
Also I had a horrible training session today.
Day 3 - Week 1 - March 5
squat
315x1
345x1
365x1
345x3
box squat
315x2x3
335x2x2
goodmorning - beltless -*because I was in a different room I couldn't do GHRs
185x3
225x3x2
225x6
leg press
500x6x3
bentover row - pinkies on rings
225x5x3
I had it in my mind to hit 350-360 x5 today. I didn't think that would be such a long shot since I got 308x10 last week. Well my squat form sucked today, so everything felt heavy. The 365 felt like a max attempt. I almost didn't get 345x3, the last rep was a grinder. My 3 rep PR is 352 btw.
So I decided to forget the free squats and do some box squats. They were ok, I think I was 15lbs under my PR.
Nothing after that was really spectacular.
I think it was mostly the change of environment that threw me off. Hopefully next week I'll be back on track.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
A1 CG board press - used a 2x4
205x3
225x2
225x2
205x7
A2 pulldown
200x6,6,8
seated bb OH press
135x6x3
one arm rows
75x20
75+four ankle weights x15
75x20
ez bar curls
up to 70+barx8
side raises
35x8x2
hanging leg raise bwx10,12
hip raise 15x12
I had meant to do rack lockouts today but I was in a different gym and the pins don't go high enough in the rack.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
We had a workshop at the school today, Teaching the Olympic Lifts. After we finished on Sunday I challenged one of my training partners to a deadlift contest. We ended up with 5 people.
Day 1 - Week 2 - March 8
deadlift - used a weightlifting bar
up to 200kgx1
RDL
150kgx4x2
152kgx4
later in another gym
reverse lunge off aerobic step
185x4x2
195x4
back raise - holding dbs instead of plates
50s x6x2
55s x6x2
So I hit a 35lb raw PR in the deadlift with 440. My back rounded over quite a bit but I got the damn thing up. It was funny, I'm in a room with four oly lifters, who do everything with a perfect arch (even their max pull, it was impressive) and they were almost in shock when my back rounded over and I didn't stop pulling. We had a good laugh about it.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
ez bar curls 70+bar
overhead ez bar extensions 70+bar
lying external rotation
decline hip raise 20x6x2
decline sit up 25x6,10
Lots of stuff yesterday. It was fun anyway.
Tomorrow I'm going to see how many times I can squat 350. I think the other guys are going to have a front squat competition, that should be fun to watch.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
Went in today to do some mobility work and foam rolling. Haven't done any soft tissue work in about two weeks, it hurt today.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
I should be benching a lot more. Not to make excuses, but my elbow issues have held me back a lot recently. I feel it's starting to come together now, as I do more board presses and lockouts it'll start to go up. I'm just trying to do more full range stuff for elbow/shoulder health. In a couple weeks I'll start going a lot heavier.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
B2 one arm row
110x10
115x13 - Brent saw me doing the set with 110 and challenged me. We tied in total reps, I did 13 one side and 12 the other, he did 14 one side and 11 the other.
130x4
bench lockout
160kgx1x3
170kgx1x2
140kgx6
hanging leg raise
cable squat
It's nice to have some heavier weights in my hands again. Board presses will continue to go up I'm sure.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
Holding the dumbbells in that position hurts my elbow a bit. I might have to create some kind of a harness that wraps around my back/shoulders.
These touch and go deadlifts rock. So much better than pausing on the ground and resetting each rep.
I want to try and reverse lunge two plates next week (deload week). That would be sweet. Too bad a 225 reverse lunge doesn't equal a 450 squat.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
do the back extensions againt bands if the weights are a problem, will be hard though.
How much ROM are you using for the lockouts (im guessing pin presses?) whatever you can move 3-4 inches for 3 reps, should be able to get close to that in a shirt.
oh, and reverse lunges are stupid. Have you ever gone on elite and seen anyone doing them in their training logs? I doubt it lol.
2-3 inches ROM on the lockouts. I'll move it down to 4 inches this week.
I like the lunges. They're similar to squats and pretty good core work.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
i had the worst elbows for around a year, then after i used elbow sleeves for about a month - they went to 100%, now I hardly even wear them. I think my strength just progressed faster then my joints.
Ya, I'm still training. Just hard finding internet time lately.
Day 2 - Week 3 - March 17
CG bench
up to 105kgx1
supinated pulldown - individual handles
100 per handle x6
110x4,4,6
incline bench
90kgx1
80kgx4
lowered bench 1 notch (realized it was higher than last week)
90kgx2x2
drop set 80kgx4, 70x4, 60x5, 50x4, barx15
seated row
120 per handle x6x3
drop set 100x10, 90x6, 80x4
dips
45x5x3
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
I was expected to get 165kgx3 on the squat but only got a double. On the third rep I came forward and had to get my spotter to jump in.
I wasn't sure what was going on but nothing felt right this day. I realized later that I was breaking at the knees instead of the hips.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
Felt like doing some extra back work today so I threw reverse grip rows in with my planned pulldowns and one arm rows. Back felt great.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
Start of deload week. This week I'll test my deadlift and squat, and maybe my competition grip bench (so far I've only been close grip benching).
Day 1 - Week 4 - March 22
deadlift
405x1
425x1
450x1
RDL
355x3x2
reverse lunge
225x3x2
back raise
150x4
drop set 150x4, 120x4
back raise holds
parallel x60sec, 45deg x35sec
This was yesterday. I went planning to pull 450 and reverse lunge two plates for a single. I pulled 450 with a straighter back than I pulled 440 with two weeks ago, and I reverse lunged a triple with two plates.
Holding two dumbbells during back raises sucks as much as holding plates. I might take the sleeve off of one of my barbells at home and take it in with me, and just anchor the plates to that. Might be easier to hold. Plus I'm convinced that I'm not lifting the full weight since half of it (the bottom two bells) is closer to my waist and doesn't move very far.
Thursday we have a squat competition planned. Me, Brent and Trevor so far. Brent has squatted 396 in the past, Trevor I don't think has maxed out his back squat for a long time. They both front squatted over 300 a week or two ago though. I'm interested to see what they can do.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
I do goodmornings already. I'm doing a ton of back work and it's doing wonders for me so far. My back is obviously my weakest point.
Alco, I deload volume, not intensity.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
It's enough.
When I'm used to doing four sets, only doing two feels like nothing.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
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