Getting massive.

[Alcoholiday]

oh, and chris, if you're reading this, i'm going to test my squat December 24, so plan accordingly. ha

[Waittz]

I get what your saying, Im not really talking about a basic program, just like actually performing squats seems like it would help you squat. different strokes for different folks i guess

[Frank.S]

Have you ever tried benching with a proper lift off?

I cant get much more then 135lbs off of the rack when my shoulder blades are tucked back all the way, it looks to me as if you could lower your ROM by a few inches for sure? Its very hard to keep your shoulders back if you have to move the far forward.

[Alcoholiday]

i lift alone, so no.

[Frank.S]

To bad.. Youll get a nice PR first time garenteed!

[Lost Dog]

bolt that rack down.

[Chris D]

Originally Posted by Alcoholiday

oh, and chris, if you're reading this, i'm going to test my squat December 24, so plan accordingly. ha

Alright...I should be around week 2 or so in my program...so with any luck I'll be hitting a new PR as well.

But what I want to know is when you are going to test your bench?

[Waittz]

Something doesnt seem right to me.

"well you can look at my old log, and the progress i made. Basically i was doing the "basic" movements, and only got so far on them. for example, in march 8, i did 180x2 in free squats. Now, i'm pretty close to a 300lb squat if not over it. Bench has crept up probably 15lbs or so, which sucks, but i'm still figuring out what works for me. Around that time i had a 330 DL, and within a few months, i pull 370."

You pulled 370 in july right? How did you miss 25 lbs lighter after 4 months? Was gear involved. I might be off here, Ive been trying to get caught up and reading backwards.

[Chris D]

Originally Posted by TheSteve

Something doesnt seem right to me.

You pulled 370 in july right? How did you miss 25 lbs lighter after 4 months? Was gear involved. I might be off here, Ive been trying to get caught up and reading backwards.

Steve - Alco has changed up his pulling style thus the drop. I'm not 100% sure what has changed in his form, but he thinks its better for himself in the long run. I actually think I asked him about this on the previous page.

I have to defend Alco on what he's doing. I've know Alco through various forums for the last 3 years, I believe, and in the last 9 months using what he's using he has made a TON of progress. Previously, as he said, he wasn't making a whole lot of progress doing just the basics. He's still pretty much sticking to the basics, he's just added the bands, chains and other stuff before some of us might have. It seems to be working so more power to him (despite the fact that I'm now starting to feel weak compared to him, but I've got to give him props none the less!).

[Chris D]

Originally Posted by Frank.S

Have you ever tried benching with a proper lift off?

I cant get much more then 135lbs off of the rack when my shoulder blades are tucked back all the way, it looks to me as if you could lower your ROM by a few inches for sure? Its very hard to keep your shoulders back if you have to move the far forward.

135? That's got to be an exageration? I don't have lift offs either and although i'm not benching as much as you, I'm able to stay pretty tight on the benchs. Or perhaps I'm not.

One thing I saw in the video that Alco might be able to do is move the hooks up so he's not doing half a bench before even doing his work sets.

[Waittz]

AHHH, i wasnt attacking him in anyway you dont need to defend him, your answer was what i was looking for. Thought either an injury happend or something changed taht I couldnt find since Im reading backwords. And it makes perfect sense. When i chamged styles afte I ditched the straps it dropped big time, few months down the road was a whole new story.

[Frank.S]

Originally Posted by Chris D

135? That's got to be an exageration? I don't have lift offs either and although i'm not benching as much as you, I'm able to stay pretty tight on the benchs. Or perhaps I'm not.

One thing I saw in the video that Alco might be able to do is move the hooks up so he's not doing half a bench before even doing his work sets.

I have short arms and tuck them back as far they go to decrease rom. Lifting off with my hands over my face brings my shoulders out in a second (I dont bench in a rack mind you). A lift off helps a large amount once you learn how to use it.

[Alcoholiday]

Originally Posted by Chris D

Alright...I should be around week 2 or so in my program...so with any luck I'll be hitting a new PR as well.

But what I want to know is when you are going to test your bench?

never. haha

[Alcoholiday]

Originally Posted by TheSteve

Something doesnt seem right to me.

"well you can look at my old log, and the progress i made. Basically i was doing the "basic" movements, and only got so far on them. for example, in march 8, i did 180x2 in free squats. Now, i'm pretty close to a 300lb squat if not over it. Bench has crept up probably 15lbs or so, which sucks, but i'm still figuring out what works for me. Around that time i had a 330 DL, and within a few months, i pull 370."

You pulled 370 in july right? How did you miss 25 lbs lighter after 4 months? Was gear involved. I might be off here, Ive been trying to get caught up and reading backwards.

because like i said i was focusing on bringing my squat up and not pulling. I hadn't done pulls off the floor exept for maybe 1 other time since then. i have all the confidence in world that i will be pulling the same or more in a month or two

[Waittz]

You should be. Id be willing to bet you could do 370 with the right atmoshpere. When you missed 345, it looked like you could of had it easy, usually when I miss a dead It hangs at my shins/waist for like 40 seconds.

[Alcoholiday]

12-8-06:
MEB

Pushdowns: 2x30
Face Pulls: 2x25
Pulldowns: 2x20
GHRs: 2x8
BS Pushups (elevated): 2x10

Bench:
..
155x1

2 board
170x1
185x1 (pr)
175x1x3

Blast Strap Pushups:
bwx10
bwx8
bwx5

One arm Rows:
55x8
70x8x3

Face Pulls:
3x20

steel is cold when it's winter.

[Alcoholiday]

deload and studying this week. i'll be glad when school's over.

i'm getting more and more anxious to test my squat. probably after this deload if i'm feeling good. Dan and i spent a good deal of time coming up with a new plan for me that i'll be following. I think it'll be very successful.

I've made some good progress since the start of this log. My squat has gone up a lot in 6 months.

[Alcoholiday]

12-14-06:
DES Deload

Lots of Hip Mobility
Leg Curls: 3x30
Pullaparts: 1x20, 3x15

GHRs:
bw+mini+10lb 6x4

GHR Situps:
5 sets

[Chris D]

Last week of December, not 100% sure on the date, I will be getting in a heavy squat. Thinking of trying for 290.