27/06/09 Saturday
Bench Press 40 f6
65kg x 3
95kg x 2
110kg x 1
120kg x 4(3 sets)
3-Book Press
140kg x 4(2 sets) PR
Rope Face Pulls
70lbs x 20(2 sets)
Lat Pulldown
180lbs x 10(2 sets)
Comment:
-Touched 95kg, not properly, but it did touch haha
-Chucked a belt on for first set of 120kg, too hard to touch, left it off for the other sets and was much better off
-books were strong too
__________________
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 you're board pressing 330...
Are you sure you have the shirt on the right way?
The short part goes in the front.
__________________
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 you're board pressing 330...
Are you sure you have the shirt on the right way?
The short part goes in the front.
Well the books are definitely thicker than boards, they are phone books after all. My book work has improved alot though, so maybe I'm in for 155kg even, who knows.
Have you actually benched anything in your shirt yet? comp style?
Speed Bench Press
20kg x 10
65kg x 3
75kg x 3(4 sets)
CG 2-Book Press
95kg x 3
115kg x 3 PR
120kg x 3 PR
Band Pullaparts
purple x 20(3 sets)
Hammer Curls
15kg x 20(2 sets)
Comments:
-previous best on CG 2 book was 117.5x2, i should smash 125x2 minimum next week!
I've touched, paused and pressed 315 multiple times.
Nice deads.
__________________
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
will go for 150kgx2 next week, if i can double it off 3 books raw, i better be able to fucking bench it in my shirt!
how jacked do you have the shirt? do you twist the sleeves for lockout support as well? what grove do you use, tuck from the start, or metal militia style where you tuck half way through? or don't tuck at all?
it seems most (except westside) of the 800+lbs pressers these days are doing tons of shirted board work, focusing on handling heavier and heavier weight each week (not just 2ply guys either, mark bell, scott cartwright come to mind). I think this is the best method for getting to know your gear, but may not build all that much strength.
Bench Press 40 f6
65kg x 3
95kg x 2
110kg x 1
130kg x 2(3 sets)
3-Book Press
150kg x 3 PR
155kg x 2 PR
Rope Face Pulls
80lbs x 20(2 sets)
Lat Pulldown
200lbs x 10(2 sets)
Comment:
-Did first set of 130kg with a belt, too hard to touch, so did the other two without the belt and it was easy, felt like i could do 4's.
-Very happy with the book presses, I should be able to press 160kg raw off 3 books. First time holding over 145kg, felt good.
-I'm thinking 155kg could be in the cards now.
I've touched, paused and pressed 315 multiple times.
Nice deads.
Thanks.
Quote:
Originally Posted by Frank.S
how jacked do you have the shirt? do you twist the sleeves for lockout support as well? what grove do you use, tuck from the start, or metal militia style where you tuck half way through? or don't tuck at all?
it seems most (except westside) of the 800+lbs pressers these days are doing tons of shirted board work, focusing on handling heavier and heavier weight each week (not just 2ply guys either, mark bell, scott cartwright come to mind). I think this is the best method for getting to know your gear, but may not build all that much strength.
For weights that are heavy enough, like in comp I jack the shirt as hard as I can, but do not torque the sleeves. I tuck all the way, although its more of a moderate tuck.
I think I'll try some shirted book work next week, might see what I can do with 160kg on 3 books.
Squat 36 centurion
65kg x 6 ---suit bottoms on---
110kg x 4 ---straps up---
155kg x 2
180kg x 1 ---wraps---
212.5kg x 2(2 sets)
Comments:
-again, very easy - weighed myself at 86.60kg this morning, new PR Gained 3kgs in the last 5 weeks, and i feel just as lean as before, no wonder im strong
-after 2nd set, head started hurting a bit, coach told me to leave it there
For weights that are heavy enough, like in comp I jack the shirt as hard as I can, but do not torque the sleeves. I tuck all the way, although its more of a moderate tuck.
I think I'll try some shirted book work next week, might see what I can do with 160kg on 3 books.
Jack it quite a bit and make sure you don't let it ride up when you set-up. I found that I had to use a smaller belt much tighter so this didn't happen. Rotate the sleeves if you are having trouble at lockout, ive seen it add as much as 50lbs right at the top. The groove will be lower.
Touch as low as possible that will still be legal in the federation if you want the most out of the shirt. Some IPF countries dont seem to care about belly benching, like japan, so i don't know how enforced the rule is, but the lower you go the more carryover.
I have the apt one and it works fine. Its purple and I get made fun of though
I have NO idea if this is ipf legal, but I used a regular old leather belt for jeans at the meet before and it worked fine too.. Thought it was going to blow out but it was fine.
__________________
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
Can't arch worth a shit in one, and because of the width it can't go quite as tight, this can be a concern if you are really jacking down your shirt as the shirt will want to ride up at the bottom of the press.
I bet I get another inch of arch with my bench belt, thats with an ipf legal setup (well, more or less, my head sometimes comes off the bench).
My PR is 125kg, I did fail 120kg about 6 weeks ago though, but since then I've started eating food again, and it could be as high as 130kg now, I'm feeling super strong with the extra 4kgs on me, that I have to lose before the comp on the 18th.
Also, the top ranked 82.5kg isn't on the entry list for the nationals. This means I only have 1 guy to beat, and will most certainly come second now ha!
The guy I have to beat is just out of reach, I can't beat him straight up, but if he bombs, or has a really bad comp then I could beat him, I'm predicting I get about 655, and this guy 670.
__________________
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
Deadlift 30 fusion ---suit bottoms on---
65kg x 6
110kg x 4 ---straps up---
155kg x 2
185kg x 1 ---belt---
220kg x 1
245kg x 2 PR
Speed Squat
20kg x 6
65kg x 3
110kg x 3(4 sets)
Comments:
-245 was pretty easy, video looked like I could have done 4 reps, I would have atleast got a third
-I was shaking a bit on the reps which I don't usually do, but they were easy. Maybe because I was really tired and didn't have much food in me.
-Will open on 245 now, 256 second, 260+ third.
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