I like to really hammer the tricep extensors, JM presses, straight bar skull crushers, pressdowns and dumbbell rollbacks
Speed benches will help though as well. When you develop the speed in the shirt, you'll get more momentum to follow through to lockout.
speed bench/bench accessory
135x10 135x12 225x8 225x6 315x3 315x1 405x3(skull ****ed it like a prom date!!)
CG speed bench
315x3-3-3-3-3-3-3-3(all were VERY FAST!!)
db floor press w/ mini
4plts/10 6plts/4 6plts/4 4plts/10
50x10 80x5-5 50x10
rear pec dec for 3 sets of 10
80x5 90x5 100x5
2 sets of 10 w/ 80lbs and 1 set (per arm) for 10 reps
***tonite was a kickass session. first off, veins are startin to pop up all over the place and i'm still holding steady at 320. the stuff from USPLABS and ATLARGE NUTRITION are the ****in bomb!! i heavily recommend them both! anyways, went up to 405 for a triple and felt like i had enough speed to do 10+ reps...it was that easy! then did speed work with 315 for 8 sets of 3. i think casey might be onto something with this. ever since i started doin heavy laterals and reincorporating speed bench back but doin them CG, my bench is movin up. i might have done the warmups CG too...i can't remember but i'm a ****** for doin it...i should of done normal grip. i went onto db floor presses and CS rows and pullups for back. i trained tonite at hoover fitness...great gym...reminded me of the hole in the ground i used to train at when i competed in 99. the session went pretty awesome got'er done though in fairly fast paced. i got asked some ?s on benchin from a serious lifter which i don't mind doin cause they were some good questions. i'll be squattin up there wednesday since their power rack is wide enough for it.
as for the BF situation, i keep gettin leaner and staying 320...i might scare people....
but that's fine by me...lol
i took a pic last nite but wasn't good...i have some from weeks before that will give an idea on how my conditioning is comin...
Last edited by THE BRUTE; 05-20-2008 at 11:57 AM.
raw box squat
135x10 225x6 315x3 405x2 495x1
speed box squat w/chk greens
405x3 405x3 315x3 315x3 315x3 315x3 315x3 315x3
speed box squat w/o bands
315x1 315x1 315x1
***tonite was a good session...got under 405 for 2 sets of 3 with fairly good speed but backed it down to 315 to get faster with the bands. speed deads went fast...all of them were fast and doin the shrugs on today's session felt a lot better and more productive too...i probably could rep 585 in a few weeks on them...we'll see...
if u haven't read it already...read my GOT STRENGTH? post...
Holy crap! You are the picture of power my man. Great build and great strength. Might have to change my screen name. Don't know if I do it justice anymore.
Yea, though I walk through the valley of the shadow of death, I will fear no evil,...Cuz I'm the baddest motherf***er in the valley!
"The wait in the dressing room before a boxing match --that last hour -- would be enough to strip a man that never boxed before of whatever Pride, Desire, and Heart he THOUGHT he had" -John Scully
"It takes no effort to be ordinary. Ordinary is not even a challenge. You can do nothing and be ordinary."- Bernard Hopkins
thanx brother...and your not a small guy yourself...keep up the hard work!
haha my man in here DOING SOME ****IN WORK! THAT'S WHAT I LIKE TO SEE!!!
aln's stuff is awesome huh? TOLD YA! DAMN what numbers man!
you going to crack into 2k raw next raw meet you think?
Proud to be sponsored by APT prowriststraps.com
90* just means you're halfway there to becoming a man!
Looking solid as a ****ing rock Brute!! strength is through the roof brother.
135x12 225x10 225x8 315x6 315x3 405x1
CG speed bench(chk greens(+100)and dbl minis(+100))
405x7 405x3(form was better!)
incline hammer press
6platesx10 8platesx10-3 6platesx8
super pullovers w/ rope
90x5 100x5 120x3 50x10
***tonite was so a kickass session!! the 405 for reps are dedicated to BAMBAM...a set of 7 and then a set of 3. the speed benchin went very well...i should of gone 250 but will next time. the session was very fast paced...done in 90 minutes. hammers and laterals were ****in easy...and the super pullover are great with the rope. i might be taking another run at puttin together a powerlifting crew here in birmingham(last time!) since i ran into someone that defintely want to compete. best bench was a 355 raw at 148!! sick! so hopefully i can work on gettin a SPF meet here at hoover fitness in the fall...but tonite session was ****in awesome! steve...
its your turn brother...
are you gonna be in gatlinburg the 7th big guy?
Nice work Curt
thanx guys...the 7th of june? i'll be in atlanta on job training bro
225x10-12 315x6 405x2 455x1 495x1
545x1 605x1 495x5 495x2 405x11
dips- 2 sets of 15
50x10 75x10-8(legs up)
machine rows with the stk(220 or so)
standing punchouts w/ green choked band
***today i decided to take an ME session after weeks of doin speed work CG, i did the reverse band bench with green bands with the normal grip. i had to use the WSB setup so i would get my own liftoffs. PRed and did 605 then dropped down and got reps with 495 and 405. i went back to my "usual" setup with 405 to get some cleaner lifts in. i invented a new bench movements...TB press...it starts out with a db bench with the elbows out and as you press up, bring the elbows in like your doin a db fly. you also have to do it with your feet up too...takes the leg drive out of it. i'm goin to see how these work for a while and see what happens. i'm also goin to take a final try at puttin together a crew of lifters. i'm still goin to go to NGBB..just that training solo ****in sucks when gas is high...lol!! if it doesn't work this time...well...i think we all know what i'll have to do next...i must say that ATLARGE nutrition stuff is ****in awesome on top of stacking it with USPLabs stuff..if you ever get a chance to get both....do it!!
i got vids today too so enjoy...
a PR and a new bp movement...a good day
Last edited by THE BRUTE; 06-01-2008 at 08:59 PM.
You look great in that pic! You need to email that to me. I love it!
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you are hyooooooggggge buddy. great vids.