Page 13 of 45 FirstFirst ... 3111213141523 ... LastLast
Results 301 to 325 of 1111

Thread: thecityalive is dead meat

  1. #301
    LittleJake JSully's Avatar
    Join Date
    Feb 2004
    Location
    Phoenix, AZ
    Posts
    2,172
    did you see the GM video on my log?

    I have a few cues I tell myself. First and foremost is to keep my head up. If my head drops, my chest drops and my back rounds = no bueno. Second I use a pretty low bar. A tidbit lower than a squat low bar, typically just below or at my rear delts. Third IS I pull my toes up as to stay back on my heels and I REALLY push my hips back. I want to feel the stretch and contraction in both my hips and my glutes as I'm coming back up. Don't worry about getting down to parallel. Everyone's flexibility is different. Go until you feel a good tight stretch and then push your hips forward to come back up. Don't try to throw your shoulders back, use your hips to stand back up to erect. The video is of me doing heavy weight but if you like, I can take video of me doing lighter weight. Typically the heavier you go the more of your legs you involve, as is the case with my video I am squatting it a little too much.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  2. #302
    Banned
    Join Date
    May 2004
    Location
    At a slight angle to the universe
    Posts
    1,816
    Sweet front squat! I really need to get mine up there. I know I've got it in me but it just hurts my damn wrists too much after about 225. Do you find that over time your wrists adapted to it? I don't want to rush the process and injure myself.

  3. #303
    LittleJake JSully's Avatar
    Join Date
    Feb 2004
    Location
    Phoenix, AZ
    Posts
    2,172
    Quote Originally Posted by J.C. View Post
    Sweet front squat! I really need to get mine up there. I know I've got it in me but it just hurts my damn wrists too much after about 225. Do you find that over time your wrists adapted to it? I don't want to rush the process and injure myself.
    I'm assuming you front squat with an oly grip. I have wrist flexibility issues but I feel like I'm going to tear my biceps if I try to criss cross my arms so I use the oly grip. I literally only have my first and second finger on the bar for front squats. I position them just barely outside my shoulders and focus on pushing my elbows both in and up. You need to create a big shelf for the weight to sit on your front delts. It's uncomfortable because it's resting right up against your throat, but this gives you the best shelf. Also, don't sit back as far with front squats as you do with back squast. Sitting back far causes your torso to bend over (which is fine in a back squat), but it makes it easy to lose the weight on a front squat. Focus on keeping your abs and core flexed to maintain as upright as possible as you descend and then explode out of the hole. Consciously push your elbows up, this will help keep your chest up, shoulders back and torso straight. The less you bend forward, the less your hands are required on the bar which is why I get away with only 2 fingers on the bar. If you look at oly lifters, most of them can catch a relatively heavy clean in a full front squat without even touching the bar. Hope that helps some.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  4. #304
    WBB Team Captain Coke's Avatar
    Join Date
    Feb 2003
    Location
    Jacob's ladder
    Posts
    35,261
    Great training going on with the front squats and all, make no mistake!!

  5. #305
    Rob Schilke | GFX Designer thecityalive's Avatar
    Join Date
    May 2010
    Location
    Baltimore, MD
    Posts
    2,017
    JC: When I first started with front squats, I just "put up with" the annoyances of the wrist flexibility issues. I stretched out and warmed up my wrists before every session and before you know it (aprox 3 weeks) my wrists were accustomed to the position. What I like to tell people with these issues of wrist mobility is to take the bar, and just hold it in a clean position for a while. Let gravity do its work for about a few minutes, rest, repeat.

    Consider the fact that it may not be your wrist flexibility, but tricep flexibility as well. Your wrists can only bend so much, your triceps also determine how high your elbows go up. Standing by a wall, put your elbow above your head and position it on a wall and move closer to stretch that sucker out.

    Terry: I got some serious DOMs after Thursday's session. A sign of a job well done.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  6. #306
    Rob Schilke | GFX Designer thecityalive's Avatar
    Join Date
    May 2010
    Location
    Baltimore, MD
    Posts
    2,017
    WEEK 17
    Day 4
    Weight: Did not weigh in.


    Bench Press (135x6 to warm up)
    185x3
    205x3
    225x3
    215x3
    215x3
    225x2

    T-Bar Row
    145x6
    155x6
    155x6
    155x6
    145x6

    Weighted Dips
    +50x8
    +50x8
    +50x8
    +50x8

    Hanging High Pull
    135x6
    135x6
    135x6
    135x6

    Overhead DB Press
    50x8
    50x8
    55x8
    55x8

    Leg elevated Decline push-ups (to failure)
    18/11/10

    Weighted Neutral Grip Pull-Ups
    +30x8
    +25x8
    +20x8

    Barbell Rollouts
    3x10

    Bench is getting back up to where it was. Need to do more work with chest still. Horiz pressing is still a bit discouraging. The majority of my total is in my legs...I wish my fucking chest would follow suit and get up there. Damn you, time. Damn you.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  7. #307
    LittleJake JSully's Avatar
    Join Date
    Feb 2004
    Location
    Phoenix, AZ
    Posts
    2,172
    Quote Originally Posted by thecityalive View Post
    Bench is getting back up to where it was. Need to do more work with chest still. Horiz pressing is still a bit discouraging. The majority of my total is in my legs...I wish my fucking chest would follow suit and get up there. Damn you, time. Damn you.
    when you miss a bench, where do you miss it? off the chest, 2" up, 4" up, 6" up, lockout?

    There's actually not a huge correllation between "chest strength" and bench pressing. Bench is a full body exercise just like squats or deads. Do you bench like a PLer? Strong arch, elbows tucked engaging the lats, heels out in front of your knees (or behind your hips) pushing into the floor, traps dug into the bench.

    If you want a bigger bench, ditch the pushups & OH db presses. DE bench against bands, close grip bench, floor presses, strict military presses and JM presses. IMO, high pulls don't do much in the PL world either. Face pulls and band pull aparts are better for rear delts and not as bad on your RCs.

    (if I blab too much in your log, let me know and I'll kindly stop. Just trying to offer some constructive criticism as I know you're trying to swap over to PLing)
    Last edited by JSully; 11-19-2011 at 12:24 AM.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  8. #308
    WBB Team Captain Coke's Avatar
    Join Date
    Feb 2003
    Location
    Jacob's ladder
    Posts
    35,261
    Keep on it bro, nothing wrong with lightening the bench numbers to get technique down with added reps.

  9. #309
    Banned
    Join Date
    May 2004
    Location
    At a slight angle to the universe
    Posts
    1,816
    Quote Originally Posted by JSully View Post
    (if I blab too much in your log, let me know and I'll kindly stop. Just trying to offer some constructive criticism as I know you're trying to swap over to PLing)
    I find it useful too! Trying to put some of your advice to work on my front squats.

  10. #310
    Rob Schilke | GFX Designer thecityalive's Avatar
    Join Date
    May 2010
    Location
    Baltimore, MD
    Posts
    2,017
    Sully: I welcome all critique and advice here. Your input is important to me. Wow that sounded very corporate. I bench like a PLer. Shoulders to pockets, elbows tucked/bend the bar, feet pushing against the floor, etc. I suppose over head press was just reminiscent from this ole hypertrophy routine I modeled from. As far as sticking points, its usually around 2 board height. In process of building my own set of boards to help train that.

    Terry: Thanks for the encouragement, sir. Also, breaking in the wrist wraps just to get used to the feel is part of this process too.

    JC: Let me know how your progress goes with that. I will be keeping tabs on your journal. I really see this less as a journal, and more of a community environment where I can learn from others and perhaps teach others something in return.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  11. #311
    Rob Schilke | GFX Designer thecityalive's Avatar
    Join Date
    May 2010
    Location
    Baltimore, MD
    Posts
    2,017
    WEEK 18
    Day 1
    Weight 182.4

    Warm-up: dynamic stretching, and foam rolling

    Sumo Deadlifts
    135x6
    225x6
    315x3
    365x3
    *belt*
    405x1
    415x1
    415x1

    Bulgarian Split Squat
    135x8
    155x8
    175x8
    195x8

    SLDL
    245x8
    265x8
    275x8

    Good Mornings
    135x8
    135x8
    135x8

    Seated Calves 4x10 @ 135, 145, 155, 155

    Sumo pulls felt good. Slowed down towards the end. I elected to top out at 415. Forgot all about chalk until I started pulling singles...guess my grip is getting stronger, or my hands aren't as sweaty (pick one - hahah). Decided to incorporate GMs for the first time ever. Kept the weight at 135 just to feel it out. I need work on my hamstrings and I feel like my new corrections to SLDL, incorporating GMs and sumo every few weeks will help with my day one. Day 3 will probably see GHD instead of One-legged SHELC. Sumo position: ankle under ring at 45 degrees.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  12. #312
    El Jefe DoUgL@S's Avatar
    Join Date
    Jul 2003
    Posts
    1,277
    Nice pulling. Are your numbers with conventional DL close to your sumo?
    Move heavy weight, eat, sleep, repeat.
    Geniuses make complicated scenarios simple, morons take simple concepts and complicate them.

  13. #313
    Rob Schilke | GFX Designer thecityalive's Avatar
    Join Date
    May 2010
    Location
    Baltimore, MD
    Posts
    2,017
    Douglas: Well my PR for conventional is 425...but I haven't tried to break that PR in more than a month. For all I know, it could be different by now. But for the time being, it's close. Is that bad/good?
    Last edited by thecityalive; 11-21-2011 at 03:12 PM.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  14. #314
    Rob Schilke | GFX Designer thecityalive's Avatar
    Join Date
    May 2010
    Location
    Baltimore, MD
    Posts
    2,017
    WEEK 18
    Day 2
    Weight: 181.7


    Incline BB Press
    205x6
    205x6
    205x5
    185x6
    185x6

    Weighted Chinups
    +40x6
    +50x6
    +45x6
    +45x6

    Neutral DB Press
    70x8
    70x8
    80x8
    80x8

    Push Press
    135x8
    135x8
    135x8
    135x8

    Bent-Over lateral raises
    30x8
    30x8
    30x8
    30x8

    EZ Bar curls
    110x6
    110x6
    110x6
    110x6

    Hammer Curls (each arm - DB on preacher bench)
    30x10
    30x10
    30x10

    Russian BB twist
    3x16@ 45BB+20

    My triceps are on fire today. Pretty solid session. Decided to just work on pressing 205 and 185. I will go back to 225 in time. Yesterday, my 3XL knee sleeves came in (exchanged from 4XL)...These things fit VERY well. Very excited for the weeks to come.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  15. #315
    A gallon a day, everyday! ThomasG's Avatar
    Join Date
    Apr 2007
    Posts
    3,715
    Nice Volume today! How'd you like pulling sumo?
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  16. #316
    LittleJake JSully's Avatar
    Join Date
    Feb 2004
    Location
    Phoenix, AZ
    Posts
    2,172
    this was a pretty boy workout...

    lulz
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  17. #317
    JERSEY IRON Brian C's Avatar
    Join Date
    Feb 2009
    Location
    Philly
    Posts
    5,448
    EXCELLENT advice given by Jake.

    Really doing some good work Rob. As for bench, focus your attention more on triceps and upper back/lats. On top of what Jake suggested, weighted dips and cg 2 boards w/ double minis helped me alot. And rows,rows, and rows. All kinds of rows, just row lol. Chest is only a small part and not the main focus of stength in benching(PL style). Train mostly with a closer grip then your comp grip also. Also, form can be an issue too. If you can, put up a vid of you benching full ROM. Should be able to help you there also.
    JERSEY IRON POWERLIFTING
    198/220 Pro
    Currenty ranked #4 198 Multiply
    Best meet lifts @220 840/650/575
    Best meet lifts @198 875/585/630
    Best Raw Lifts @198 700/425/615
    Journal:http://www.wannabebig.com/forums/sho...d.php?t=122706

    Eater of: 61 Buffalo wings in 8 minutes
    20 hotdogs+buns in 30 minutes

  18. #318
    LittleJake JSully's Avatar
    Join Date
    Feb 2004
    Location
    Phoenix, AZ
    Posts
    2,172
    Quote Originally Posted by thecityalive View Post
    Sully: WEIGHTED CHINS. COME ON.
    see comparison below:

    Quote Originally Posted by thecityalive View Post
    Incline BB Press
    205x6
    205x6
    205x5
    185x6
    185x6

    Weighted Chinups
    +40x6
    +50x6
    +45x6
    +45x6

    Push Press
    135x8
    135x8
    135x8
    135x8

    Russian BB twist
    3x16@ 45BB+20

    My triceps are on fire today.
    ^not pretty boy x4 lifts

    Quote Originally Posted by thecityalive View Post
    Neutral DB Press
    70x8
    70x8
    80x8
    80x8

    Bent-Over lateral raises
    30x8
    30x8
    30x8
    30x8

    EZ Bar curls
    110x6
    110x6
    110x6
    110x6

    Hammer Curls (each arm - DB on preacher bench)
    30x10
    30x10
    30x10
    ^pretty boy x 4 lifts

    you squeaked out of that one with your BB twists.. less pretty boy and more functional!!!!


    Quote Originally Posted by thecityalive View Post
    Gonna pick up 5/3/1 soon. Perhaps after the new year.
    I thought you were leaning towards WS?
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  19. #319
    Rob Schilke | GFX Designer thecityalive's Avatar
    Join Date
    May 2010
    Location
    Baltimore, MD
    Posts
    2,017
    Thomas: I pulled sumo before, but not at this effort or proper stance. It seems pretty easy, and I'm curious to see if I pull more sumo than I do conventional. Again, it has been months since I have pulled sumo. I DO need hamstring work, so I might just work in more sumo pulls.

    Brian: Agreed. I feel as if a lot of my trials and tribulations can be attributed to this hypertrophy outline. I need to get away from this and do what I need to do. Gonna pick up 5/3/1 soon. Perhaps after the new year.

    Sully: I am...but I was told 5/3/1 might be better for a starting powerlifter. After 3 years of BFS I don't consider myself a beginner lifter, but perhaps I could just take a full blown Westside approach. I don't see any problem just tackling it and going for it. I really enjoy the methodology. Any books I can pick up for the Westside approach?

    And...hey its nearly half and half. I figured Neutral DB presses would be just as close to say a specialty bench bar with neutral grips. But you're right, no one is gonna ME curl in a meet. lolz.
    Last edited by thecityalive; 11-23-2011 at 08:29 AM.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  20. #320
    LittleJake JSully's Avatar
    Join Date
    Feb 2004
    Location
    Phoenix, AZ
    Posts
    2,172
    The book of methods is a very good WS book. That way you'll get the general concept of it. Just don't let it get too blurry and overwhelm you.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  21. #321
    Wannabebig Member
    Join Date
    Apr 2011
    Posts
    98
    If you watch louie simmons do a seminar youll never lift anything other than westside again lol the man knows his stuff.
    5'8 195lbs(5/4/12) start weight 118lbs.

    Bench 345 (raw) (6/4/12)
    Squat 425 (raw) (6/5/12)
    Deadlift 545 (raw) (3/31/12)

    Total 1315

    Training log!

  22. #322
    WBB Team Captain Coke's Avatar
    Join Date
    Feb 2003
    Location
    Jacob's ladder
    Posts
    35,261
    Moving along strong man, glad to see the strides being made.

  23. #323
    El Jefe DoUgL@S's Avatar
    Join Date
    Jul 2003
    Posts
    1,277
    Both good numbers. >2XBW.

    Neither good or bad. Just body mechanics. Sumo gives you a shorter bar path, but takes a bit of getting used to. I have long legs, but learned how to pull conventional. I would assume that once I get used to the movement I should be able to pull a bit more.
    Move heavy weight, eat, sleep, repeat.
    Geniuses make complicated scenarios simple, morons take simple concepts and complicate them.

  24. #324
    Rob Schilke | GFX Designer thecityalive's Avatar
    Join Date
    May 2010
    Location
    Baltimore, MD
    Posts
    2,017
    WEEK 18
    Day 3
    11/24/11
    Weight: 184.2

    Box Jump 5x3 @ 45"

    Box Squat
    135x6
    225x6
    275x6
    =belt=
    315x3
    355x2
    365x1 <----- [PR]

    Glute bridge
    225x8
    225x8
    225x8
    225x8

    DE Back Squats
    175x10
    175x10
    175x10

    One-legged SHELC 3x8

    Seated Calf Raises
    145x10
    145x10
    145x10
    145x10

    Rx'ed the box height with a 12" box and stacked a couple of 45s on top. I sat just below parallel. Felt it more in my hips this time than last. Still think I need to Rx the height to engage more of the posterior chain. I swapped out weighted squat jumps with DE back squats. I enjoy the explosiveness/speed with this as opposed to the WSJ.

    Had to train at work...we don't have a GHD, so I resorted to the dreaded SHELC...Grr. Could have done another set of GMs, but I didn't.
    Last edited by thecityalive; 11-25-2011 at 01:05 PM.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  25. #325
    Rob Schilke | GFX Designer thecityalive's Avatar
    Join Date
    May 2010
    Location
    Baltimore, MD
    Posts
    2,017
    WEEK 18
    Day 4
    Weight: 186.6


    Bench Press
    45x6
    135x6
    185x3
    205x3
    215x3
    215x3
    225x2
    235x1

    T-Bar Row
    135x6
    145x6
    155x6
    165x6 <-----[PR]
    155x6

    Weighted Dips
    +60x8 <-----[PR]
    +60x8
    +60x8
    +60x8

    Pendlay Rows
    135x8
    135x8
    185x8
    185x8

    JM Press
    95x6
    105x6
    105x6
    105x6


    Weighted Pull-Ups
    +50x8
    +40x8
    +30x8

    Barbell Rollouts
    3x10

    Took a video and my flip cam died after the 205 set. Stuck to lower weights for Pendlay and JM press to get used to the motion, then Rx'd the weight. JM Presses are scary as shit...I used a thumbless grip for those. Pendlays (I think) are being done correctly. After referencing multiple videos, and having someone watch me...pretty sure I'm doing them right. Does the grip matter (double over vs double under)?...I did double over.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

Similar Threads

  1. It's Meat
    By Meat Axe in forum Member Online Journals
    Replies: 3
    Last Post: 09-27-2004, 10:44 AM
  2. White meat vs. dark meat
    By fevan in forum Diet and Nutrition
    Replies: 3
    Last Post: 05-02-2002, 05:02 PM
  3. dead lift or stiff legged dead lift
    By DK in forum Bodybuilding & Weight Training
    Replies: 1
    Last Post: 01-20-2002, 06:42 PM
  4. dead lifts & stiff legged dead lifts???
    By wmiller in forum Bodybuilding & Weight Training
    Replies: 18
    Last Post: 10-20-2001, 03:11 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •