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Author Topic: Prep for - nothing, really.  (Read 98975 times)
Zach Trowbridge
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« Reply #450 on: August 20, 2009, 09:13:35 PM »

Thanks, I think it's getting better. I have some video that should be up in the morning showing my setup.
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« Reply #451 on: August 20, 2009, 11:05:24 PM »

There are two things that I can say without a doubt helped my bench:

One is rack presses. I used to start with high/lockout presses and work my way down to my chest in a month.

The other was doing BB rows the same day. I would even warm up with light ones to get ready for a big lift.

Just throwing that out there because I dont see any in your log (at least not recently).

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Zach Trowbridge
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« Reply #452 on: August 21, 2009, 04:09:44 AM »

Agreed on both counts, I used to do both relatively often and have gotten away from it.  Especially rows, I've been doing too much upper back work at the expense of my heavy lat stuff. Doing cable rows and dumbbell rows again now for accessory, when those stop working I will be adding in t-bar and bb rows.
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Zach Trowbridge
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« Reply #453 on: August 21, 2009, 08:14:00 AM »

Monday's speed bench:

<a href="http://www.youtube.com/watch?v=tLh_QQi1zBg" target="_blank">http://www.youtube.com/watch?v=tLh_QQi1zBg</a>

Tuesday's max squat/dl:

<a href="http://www.youtube.com/watch?v=XkwggM-9Qzc" target="_blank">http://www.youtube.com/watch?v=XkwggM-9Qzc</a>

Thursday's max bench:

<a href="http://www.youtube.com/watch?v=osMS7b4h-2Y" target="_blank">http://www.youtube.com/watch?v=osMS7b4h-2Y</a>
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Zach Trowbridge
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« Reply #454 on: August 21, 2009, 09:36:16 AM »

Bench Accessory

Reverse Band Pulldown
3x avg x20

Alt. Hammer Curl
2x45x8

1-Arm Lateral Raise
3x25x12

Medicine Ball Slam
10x100

My delts are on fire after the high-rep slams.  I like these - helps loosen
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Zach Trowbridge
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« Reply #455 on: August 22, 2009, 10:43:38 AM »

DE Squat/DL

Sled Warmup
Forward Drag - 3x55x200'
Reverse Drag - 3x55x200'

Pullthrough - 3x110x10
Cable Row - 3x110x10
Pushup - 3x15

13" Box Squat
45x10
95x5
115x2
135x2
10x165x2

Looks like I'm not sitting and relaxing on the box from the video I took.  Doesn't help that the box surface is pretty small, but I have to work on this some more.  Anybody have info on how to make a home-made squat box?

Dimel Deadlift
2x195x20

Fake Reverse Hyper
4x 2 micros x8

For what it's worth, these might not match the real thing, but goddamn it if they don't still work fantastically.  All the tension from the bands hammers the shit out of the glutes and hamstrings.  If I can work up to a light band on these I'll be amazed.

Barbell Shrug
3x135x10

Hanging Leg Raise
3x8

1-Arm Barbell Static Hold
45x30sec
55x30sec
65x30sec

I'm bored with all the side bends and landmines so I tried these for obliques.  Also work the grip well.

Forward Sled Drag (GPP)
60x20 minutes
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« Reply #456 on: August 22, 2009, 11:17:20 AM »

Pretty simple to make a squat box. I would use 2x4's and just copy the design of the plyo boxes you use at the gym. Then you could easily make pieces that go on top to change the height.


Also, there is square pipe with holes drilled every couple inches (like for a stop sign). If you use that to make a base and bolt it together, you could then use a piece with a smaller diameter to make the top and just slide them together and bolt at the desired height. It would then be fully adjustable in ~2" increments. Just slap a piece of plywood on top and its finished. It would be sturdy and not terribly heavy. Better yet, if you know a welder have him just weld it all together (but still make it adjustable).


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Zach Trowbridge
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« Reply #457 on: August 24, 2009, 11:05:03 AM »

Thanks dude.  I was thinking of going super cheap and making several wood boxes to stack like you see in the old Westside videos - maybe make one that's 4" high, one that's 6", and a 2" box, and then a few 3/4" or 1" thick pieces of plywood to make up the height difference when needed.  I'd imagine materials would be pretty damn cheap.

On side note, here's Saturday's DE squats.  I'm noticing that I'm not doing a very good job pulling my elbows under the bar:

<a href="http://www.youtube.com/watch?v=rNMHwN6SdJI" target="_blank">http://www.youtube.com/watch?v=rNMHwN6SdJI</a>
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Zach Trowbridge
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« Reply #458 on: August 24, 2009, 01:33:43 PM »

Week 5

DE Bench

Sled Warmup
Low Row - 2x55x200'
Chest Press - 2x30x200'
Tricep Extension - 2x30x200'

I'm pleased that I'm able to keep raising the weights on my sled work almost every workout, every other workout at the least.  I'm getting about 3-4 feet of movement from the sled on pretty much every rep with the weights I'm using right now.

Lat Pulldown - 3x120x10
Hanging Leg Raise - 3x8
45-Degree Back Raise - 3x10x12 (weight plate at chest)

Progressing on these too without any problem.  And I'm not even really considering these to be working sets.

Bench Press
45x10
95x5
115x5
8x135x3
185x1 (competition grip - middle finger on ring)
215x1 (comp grip)

I need to bring my competition grip in a little - maybe ring finger on the rings.  My shoulders can't handle a grip that wide raw, even with a shortened stroke from an improved arch.

Close-Grip Bench Press
2x165x8

1-Arm DB Row
3x85x8

1-Arm Reverse Flye
3x25x10

Rolling Dumbbell Extension
3x40x8

Forward Sled Drag (GPP)
65x10 minutes

Arch feels more comfortable, but I still feel like I have some technical shit to iron out before October.  I'm not sure if I'm tucking too much or what but I feel like every time I miss a weight it's because my elbows flare out at the sticking point and it's all over from there.
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splinterhands
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« Reply #459 on: August 24, 2009, 04:42:31 PM »

I need to bring my competition grip in a little - maybe ring finger on the rings.  My shoulders can't handle a grip that wide raw, even with a shortened stroke from an improved arch.

I'm doing my benchpresses at the max width and I'm thinking I may do better with a slightly closer grip as my closegrips are catching my regular width presses at an alarming pace.  My shoulder is also my limiting factor in the amount of weight I can use.
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Zach Trowbridge
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« Reply #460 on: August 25, 2009, 10:05:33 AM »

Speed bench from yesterday:

<a href="http://www.youtube.com/watch?v=aVRFPWfGVG0" target="_blank">http://www.youtube.com/watch?v=aVRFPWfGVG0</a>
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Zach Trowbridge
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« Reply #461 on: August 25, 2009, 01:11:16 PM »

ME Squat/DL

Sled Warmup
Forward Drag - 3x55x200'
Reverse Drag - 3x45x200'

Knocked the reverse drags down a little because they were feeling a little slow for a warmup.

Pullthrough - 3x110x12
Cable Row - 3x110x12
Pushup - 3x15

Deadlift against Light band
(band setup taken from this thread: http://supertraininggym.com/mbbs22/forums/thread-view.asp?tid=933&start=51&posts=82 )
45x3
135x3
185x3
225x3
275x3
285x3

No idea what the tension is at the top of these but my guess is at least an extra 100lbs.  Maybe more.  It was good though, I felt like I was getting some pretty good speed off the floor.  All sets were 100% raw too, no belt, no chalk, so I'm getting some confidence in my back strength again.

12" Close-Stance Box Squat
3x135x8

Fake GHR
3xBWx15

Walking Lunge
2xBWx20

Reverse Cable Side Bend
3x55x10

Decline Situp
3x25x6

Today made me feel good about my pulls from the floor again.  I needed this with me being just over 7 weeks away from a meet.  Felt good, prep is working the way I want it.  Bodyweight is also up even with all the sled pulling I've been doing and strength doesn't seem to be effected at all.
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Zach Trowbridge
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« Reply #462 on: August 26, 2009, 07:03:52 AM »

<a href="http://www.youtube.com/watch?v=xFzm_Db3SWc" target="_blank">http://www.youtube.com/watch?v=xFzm_Db3SWc</a>
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Zach Trowbridge
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« Reply #463 on: August 27, 2009, 01:25:52 PM »


ME Bench

Sled Warmup
Low Row - 3x60x200'
Chest Press - 3x35x200'
Tricep Extension - 3x35x200'

Lat Pulldown - 3x120x12
Hanging Leg Raise - 3x10
45-degree Back Raise - 3x10x12

Manpon Press
45x10
95x5
115x5
135x5
(add Manpon)
165x3
195x3
220x3
220x3

The best I've ever done on these was 215x2 with a close-grip, so I'm not sure if I'd consider this a PR or not.  Either way it felt pretty good and I probably had a few pounds left in the tank.

Dumbbell Key Press
3x50x12

Wide-Grip Cable Row
4x140x6

1-Arm Overhead DB Extension
2x25x10

These felt awful.  No idea why.

Forward Sled Drag (GPP)
65x15 minutes

I'm not going to do any sled GPP with my DE squats on Saturday, the weight I'm using is getting to be more challenging strength-wise than anything and I'm moving slower than I want.  Then on Monday I'll start back down at a lower weight and do my dragging walking backwards until I top out on that too.
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Zach Trowbridge
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« Reply #464 on: August 28, 2009, 06:53:40 AM »

<a href="http://www.youtube.com/watch?v=qBg_0WdCWb4" target="_blank">http://www.youtube.com/watch?v=qBg_0WdCWb4</a>
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« Reply #465 on: August 28, 2009, 02:57:09 PM »

Psssst.....your manpon is showing. Angry
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11venthhour
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« Reply #466 on: August 28, 2009, 10:44:11 PM »

Psssst.....your manpon is showing. Angry

it was an invite you ungrasious bastard Angry Grin

i know you had written something about your grip on the bar. seems like you are a little narrow? did you change it to this? is it helping helping?
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Zach Trowbridge
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« Reply #467 on: August 29, 2009, 12:50:01 PM »

I use a pinky on the ring grip for most of my regular benching and then widen it for meets.  Saves my shoulders in training.

DE Squat/DL

Sled Warmup
Forward Drag - 3x60x200'
Reverse Drag - 3x45x200'

Pullthrough - 3x120x8
Cable Row - 3x120x8
Pushup - 3x15

13" Box Squat
45x5
95x2
115x2
(add Light bands)
45x2
95x2
8x135x2

Sumo Deadlift w/ Light Band
5x135x1
185x1

Fake GHR superset w/ Fake Reverse Hyper
2xBWx15/2xBWx20

Ran out of time so I'll have to do some abs and shrugs at home tonight or tomorrow.

<a href="http://www.youtube.com/watch?v=9w4I13ICYpA" target="_blank">http://www.youtube.com/watch?v=9w4I13ICYpA</a>
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Zach Trowbridge
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« Reply #468 on: August 31, 2009, 01:17:16 PM »

Week 6

DE Bench

Sled Warmup
Face Pull - 2x25x200'
Chest Flye - 2x10x200'
Reverse Lateral - 2x10x200'

Pullup - 2x5
Rope Pressdown - 2x40x10
Fake Reverse Hyper - 2x10

Bench Press
45x10
95x5
115x5
8x135x3

Close-Grip 3-Board Press
185x5
205x5
2x225x2 (w/ wrist wraps)

1-Arm Dumbbell Row
3x90x6

1-Arm Reverse Flye
3x30x8

Rolling DB Extension
4x45x4

Reverse Sled Drag (GPP)
25x10 minutes

My lockout sucks.  The end.
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Zach Trowbridge
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« Reply #469 on: September 01, 2009, 01:29:44 PM »

ME Squat/DL

Sled Warmup
Pullthrough Drag - 2x35x200'
Forward Drag (hands in straps) - 2x45x200'
Reverse Drag (hands in straps) - 2x35x200'

Lateral Raise - 2x10x10
Face Pull - 2x40x10
Pulldown Abs - 2x40x10

Deadlift against Light Band
135x3 sumo
185x3 sumo
225x3 conv
275x1 conv
295x1 conv
315x1 conv
(add belt)
335x0 conv

Got 335 maybe 3-4 inches off the ground, which is an improvement - usually when I miss it's because I can't even get the damn thing to break off the floor.  Still, getting 315 for a single raw was my goal for the day so I'm pleased with the results.

12" Close-Stance Box Squat
3x155x6

These felt good and I'm getting better at keeping my elbows pulled under the bar.  Except for almost blacking out after the 2nd set for some reason these felt like they were maybe 80-85%, stopped 1-2 reps short of full exertion.

Fake GHR w/ bands
2x light x8 (elevated 12", which has the feet a little below the hips)
2x light x8 (elevated 18", which is about like a regular GHR position with the legs parallel to the floor)

Walking Barbell Lunge
2x30x10

Reverse Cable Side Bend
3x55x12

Decline Situp
3x25x8

Good day, felt like I got some good work in and I'm making some nice progress.  If only I felt like my bench was coming along the same way I'd be even happier.
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Zach Trowbridge
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« Reply #470 on: September 02, 2009, 03:21:08 PM »

Video from yesterday.  Not sure what happened but it clipped a little during my pull with 315 so it looks way fucking faster than it was.  I probably strained for 5-6 seconds to get it past my knees.

<a href="http://www.youtube.com/watch?v=HFvG_d6Bzd8" target="_blank">http://www.youtube.com/watch?v=HFvG_d6Bzd8</a>

Did some extra work today:

1-Leg Rear-Foot-Elevated Squat
2xBWx12

Donkey Calf Raise superset w/ Ankle Jumps
2x300x10/2xBWx25

Pulldown Abs
3x60x12
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Zach Trowbridge
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« Reply #471 on: September 03, 2009, 01:44:32 PM »

ME Bench

Sled Warmup
Face Pull - 2x30x200'
Chest Flye - 2x10x200'
Rear Lateral - 2x10x200'

Pullup - 2x5
Rope Pressdown - 2x45x10
Fake Reverse Hyper - 2x10

Manpon Press
45x10
95x5
115x5
135x5
(add manpon)
165x3
195x1
225x1
235x1
(add wrist wraps)
245x0

I figured out something about my bench that seems like it would be obvious, but for me it was kind of a huge revelation.  I've been setting up with the bar too far behind me, usually set with what, at least to me, looks like the bar over my eyes.  I tried setting up with the bar over my chin, and it was a bazillion times easier to pull it out of the rack, especially with no handoff.  I push up in a straight line, not back over my face, so I'm not really worried about hitting the uprights.  Made it much easier to control the way down with my lats as well.

DB Key Press
3x55x10

Incline Upright Row
4x60x8

1-Arm Overhead DB Extension
3x25x10

Reverse Sled Drag (GPP)
25x15 minutes

I'd count that as a productive workout.  I'm curious to see the impact that setup alteration has on my full-range press.
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Zach Trowbridge
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« Reply #472 on: September 04, 2009, 09:26:19 PM »

Video:

<a href="http://www.youtube.com/watch?v=RJQdbOn2bQs" target="_blank">http://www.youtube.com/watch?v=RJQdbOn2bQs</a>

It looks like my arch is coming along well, except it visibly goes to complete shit when I lowered 245 and it looks like I damn near completely flattened out.  I need to work on keeping it tight with the heavier stuff.
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Zach Trowbridge
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« Reply #473 on: September 05, 2009, 10:15:36 AM »

DE Squat/DL

Sled Warmup
Pullthrough Drag - 2x35x200'
Forward Drag (hands through straps) - 2x45x200'
Reverse Drag (hands through straps) - 2x35x200'

Lateral Raise - 2x10x10
Face Pull - 2x45x10
Pulldown Abs - 2x45x10

13" Box Squat w/ bands
45x10
95x2
115x2
(add light bands)
45x2
95x2
8x145x2

Sumo deadlift w/ light band
6x185x1

Barbell Shrug
3x155x10

Band Good Mornings*
3x avg x20

Straight-Leg Situp*
3x20

Band Side Bends*
2x avg x10

*The last half of my accessory work was done at home with my 2-year-old imitating everything I was doing, including doing good mornings with my other green band.  He's awesome.

<a href="http://www.youtube.com/watch?v=dTBhkq-_q3o" target="_blank">http://www.youtube.com/watch?v=dTBhkq-_q3o</a>
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Zach Trowbridge
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« Reply #474 on: September 07, 2009, 12:32:59 PM »

Week 7

DE Bench Deload

Sled Warmup
Face Pull - 2x30x200'
Chest Flye - 2x10x200'
Rear Lateral - 2x10x200'

Pullup - 2x5
Rope Pressdown - 2x45x10
Fake Reverse Hyper - 2x10

Incline DB Press w/ elbows in
4x45x10

1-Arm DB Row
3x60x10

1-Arm Rear Lateral
3x15x10

Rolling DB Tricep Extension
4x20x10

Reverse Sled Drag (GPP)
25x10 minutes

Most of the weights were between 60-70% of a 10RM just to get some blood flowing and keep my conditioning going.  Rest periods were all under 60 seconds.

I hate deloads.  I feel like I'm not doing shit.  I know, I know, I need to do it.  I still hate it.  But the only time I've ever actually scheduled one into my training was before the last competition.  It's easier if I know it's coming, I think.
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