is 2x2 going to be enough volume? and how about going into the shirt every other week? rotating 3 board and 2 board I think doing both in a session is burning me out either that or im not adapting to the the intensity
cant have much volume in the big lifts if you are going heavy on them i find.
check my training today.. it was '2x2' day but i rarely use the same weight for all the sets. more like 2 heavy sets if things feel good. kind of got to go by feel. The volume is usually done more in the DE/RE day anyway
before scrapping 2 different boards, try going 4 and 3 instead. the lower the board the more wear and tear on your body. I found gains where a little slow to start as well. Every 2-3 try changing your grip (I either use pinky on the ring, or index on the ring.) if progress stalls.
after doing both boards in one session for a few months, a regular bench program feels very easy to me, its great.
ok. now my next question is I dont feel over trained at all sleeping like a baby and hungry as hell. Recovery is decent too. should i go by feel for this too or plan it?
Thanks in advance
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“will is the one thing no one can take from us and the quality with which all great things are accomplished.”
cant have much volume in the big lifts if you are going heavy on them i find.
check my training today.. it was '2x2' day but i rarely use the same weight for all the sets. more like 2 heavy sets if things feel good. kind of got to go by feel. The volume is usually done more in the DE/RE day anyway
before scrapping 2 different boards, try going 4 and 3 instead. the lower the board the more wear and tear on your body. I found gains where a little slow to start as well. Every 2-3 try changing your grip (I either use pinky on the ring, or index on the ring.) if progress stalls.
after doing both boards in one session for a few months, a regular bench program feels very easy to me, its great.
so looking at your log I gather that you count your 2x2 as your all out sets with a ton of warmup build up type things
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“will is the one thing no one can take from us and the quality with which all great things are accomplished.”
squat-
315x5
365x3
405x3
425x1
Add suit straps down
475x1 a lil high
475x fail fell on my ass basically fuck this suit shit is redic i just cant do it right now the president of USPL Minnesota lives 10 minutes away and i am emailing him right after this to see if he can help me in person cuz im starting to lose patience
Standing Bent knee good mornings- worked on form
3x12@185
DB Shrugs-
1x10@90
2x10@100
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“will is the one thing no one can take from us and the quality with which all great things are accomplished.”
some people begin the squat decent by breaking at their knees. in a geared PL squat, the knees are the last to move. Start the squat by sitting back as far as you can. the second your knees come forward in a wide stance geared PL squat, you are in a bad spot.
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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
if you want to get the most out of your suit, then i think so. if you think about it, as soon as your knees start going forward you are not stretching the suit anymore. Sit back like a box squat and trust the suit, its very scary to start.
some guys squat more with their quads and their knees come forward past their toes.. but most have pretty poor luck doing this and end up on their toes comming out of the hole.
there are plenty of ways to do it. i notice many ipf guys starting the squat with their hips, then when they are close to depth they squat down (not back).
Forgot to tell you dude, we have a bunch of shirts left over.
S-XL, grey and white. The image looks better on the white shirt but I prefer grey to train in.
Let me know if you still want one.
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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
Speed bench (doubled minis)- 8x3@135 felt very fast finally
Rack Lock outs-4x3@315
Hammer Strength Row- 3x6@3plates a side
NG DB Bench= 2x12@90
Rack locks I kinda did like a box squat. Lowered the weight to the bars released my grip than pushed? I know that cant be right. Overall happy with the workour\t
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“will is the one thing no one can take from us and the quality with which all great things are accomplished.”
push the weight to the top of a rack lockout then just let it freefall back down to the pins, dont waste any energy on lowering the bar. I wouldn't reset your grip, but some people do like to reset their upper back position while still holding on the the bar.
ok so reading some Q and A on Elitefts one guy asked Jim about mini band tension for speed work. Jim says that you need to attempt a 1 rep max with the mini bands to get a true max to base percentages on. This seems like over kill to me
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“will is the one thing no one can take from us and the quality with which all great things are accomplished.”
ok so reading some Q and A on Elitefts one guy asked Jim about mini band tension for speed work. Jim says that you need to attempt a 1 rep max with the mini bands to get a true max to base percentages on. This seems like over kill to me
are you sure he wasn't being sarcastic?
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I have a question regarding dynamic effort bench press training with bands. When you use a jump stretch mini band on each side of the barbell, each band should add roughly 40 lbs of tension at the bottom and 90 lbs of tension at the top. Therefore, in total, you will receive 80 pounds of tension at the bottom of the bench press and 180 pounds of tension at the top. Let's say you train on a given day at 60% of your max (let's say your max is 400 lbs). 60% of 400 would be 240. My question is, because you have to take into account the tension of the bands, you would have to subtract 80 pounds from 240 (240-80 = 160) to get the actual weight that you should put on the bar? Is this correct? Thank you! Reilly,
Both bands add about 80lbs or so, not 160lbs. and yes you need to take this into consideration when you want to use a percentage.
Of course the only real way to do this is to perform a maximal attempt with bands and base it on that weight. If you don't do that you are merely guessing.
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“will is the one thing no one can take from us and the quality with which all great things are accomplished.”
he's saying if you want to use percentages and you want to get the actual number, you need to take a 1rm.
he's not telling you to do it. He's just saying if you want it to be 100% accurate, then you need to figure out what 100% is, to base percentages off that.
I've heard him say numerous times before to base it on bar speed.
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thing is - even bands wont stay the exact same tension throughout their life. with a better setup (shoulder blades more retracted) they will add less tension at the top.
i dont like speed bench against bands, i find the grounding effect of the bands makes me feel like im benching in a smith machine. I'm more of a believer of the metal militia style press where you touch low and lockout high, reverse bands allows me to do this much better and also doesn't hurt my elbows.
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