Time to start a new one

[blackbeard]

why not work up with the bands on?

 

[jcp2]

why not work up with the bands on?

I was going to, Joel said take them off and see what kind of speed you can generate with the heavy weight. I was going to work up to 365 but my elbows have been a little sore, i have to get used to the workload again.

 

[jcp2]

SLDL standing on 100's

320 3x10 Used straps on my last two sets as it is tough for me to grip high reps with a double overhand grip

one arm chest supported rows 10, 8

close grip lat pulldowns 2x12

Back attack 2x10 Really squeezed my glutes through these

Ab pulldowns 3x12

Glutes and hams are fried.

 

[pullinbig]

you tried the hook grip yet on anything heavy?

 

[jcp2]

you tried the hook grip yet on anything heavy?

I am doing a 9 week SLDL program, this was my last week of 10's. I go to 5's for the next 6 weeks, may give it a try soon. I would really like to try it with singles only first though. I played around with it one day, and i think i have a good shot to pull it off, but won't know until i get into the heavy weight.

 

[blackbeard]

you tried the hook grip yet on anything heavy?

im sure hes used the hook grip around his lovers schlong

 

[pullinbig]

im sure hes used the hook grip around his lovers schlong

roflmao. yup.

joe you may wanna go ahead and start working on it after your normal workout a couple times per week with some staic holds. thats what i been doing and its working. i find the bar with the sharpest knurling and do 10 second staics with it. up to 405 for 2 sets last monday. i pulled 496 no prob off te floor last week, the 606 was too much though. anyway thats the tip i got from an O lifter in my area on how to break it in. the guys who use it use straps for rep work just as you are doing.

 

[jcp2]

Sounds good, i will give it a shot next week. Are you using tape, and has it helped.

 

[jcp2]

box squats + purple bands 225x2x2, 275x3x2, 315x2x2 Felt Ok, first tiem back doing this stuff in a while

pause squats 260x8

Had to get out and get up to lake george with Joel, cut it short.

 

[jcp2]

SLDL 345 3 sets of 5 standing on 100 lb plates. I hate going over over with no wraps.

One handed chest supported rows 2x8

wide grip lat pulldowns 12, 10

Reverse Hypers 2x12

Ab pulldowns 3x10

Going up in weight on every exercise every workout, things feel good. Will be upping my volume a tad after the new year.
__________________

 

[jcp2]

Only bench day this week.

speed with doubled minis

225 2x2
235 2x2
245 2x2
275 2 singles
took the bands away and did 315, 365 and missed 405

5 board raw ( I have monkey arms, these are not that high0

315x5
365x5
405x5

Chest supported rows 2x8

Kelso Shrugs 3x8

Felt good, going to be taking some more heavy singles as my raw groove is awful. Took about a 5 second decent with the 405. I think the last time i did heavy raw work i doubled it. That was about 8 months ago.

 

[jcp2]

Put the green bands on and did some work, i think it looked something like this

225x4x2
275x4x2

Paused squats raw 270x8

Called it a day.

 

[jcp2]

DE bench with doubled monster minis

135 2x2
185 2x2
205 1x2
225 2x2

Than did a single at 245 and two singles at 275, they all had good speed.

Dumbell bench 135 x 8

Close grip two board 315x7

Shoulder press off the pins at nose 245x4, 185x9

T bar row 3 plates x15, 4 plates x 8

Felt great.

 

[jcp2]

Stiff leggs off 100 lb plates 385 3x5

one arm chest supported rows. 2x8

Back attack 2x10

Felt awfull today, my acid reflux was really bad.

 

[blackbeard]

nice stiffies
that colonic still bothering you?

 

[jcp2]

Been out of the shirt for a few weeks.

Single ply F6 405, 455, 495 for singles.

435 off two board in shirt x5 just missed the 6th

raw 5 board
315x5
405x5
425x3
455x3

Need to work back up in the shirt, a little unsteady at lockout today.

 

[blackbeard]

nice and simple
shoot for a 3RM in the shirt homie

 

[jcp2]

bench with doubled light bands, this was fun, lol

135 2x2
165 2x2
185 2x2
225 for a single
255 for a single all of them were pretty good, and this one even had some good speed

close grip two board

worked up to 325x5

comp grip flat 275x14

military off pins at eyes 245 2 sets of 5

T bar, 4 plates and a 10 2x8

 

[blackbeard]

the purples are fun when benching
how you dong the militaries? you dropping the bar on the pins and just raisng it or jsut suing the pins as a soft stopper?

 

[jcp2]

the purples are fun when benching
how you dong the militaries? you dropping the bar on the pins and just raisng it or jsut suing the pins as a soft stopper?

Dead stop, i think that is why it works the whole shoulder gurdle better, in order to break the pins everything has to work at once. Much more effective than the standard military imo. I go at eye level, to be honest it feels the most effective their.