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Post by Breaker on Jun 6, 2006 23:09:47 GMT -5
Nice volume on your ME day Curt, also good to hear that the Riverfest was a well run meet.
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Post by THE BRUTE on Jun 7, 2006 20:32:43 GMT -5
Nice volume on your ME day Curt, also good to hear that the Riverfest was a well run meet. thanx mike...had a fun session....need those every now and again...LOL!! HCB
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Post by THE BRUTE on Jun 8, 2006 21:18:56 GMT -5
back, traps and hammers bw: barbell shrugs 545/4x30 405/50 iso rows 8plates/6 10plates/5 12plates/5 8plates/10 pullups- bwx2 sets of 5 HS pulldowns- 6plates(total)/3x10 DB preacher hammers 60/2x5 80/3 HCB hammers 45/3x10 wrist roller for 7 sets ***slammed the back, traps and hammers tonite guys. it will be a while before i go that heavy on iso rows again...LOL!! HCB
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Post by Joey Smith on Jun 8, 2006 22:12:36 GMT -5
Nice trap work brother I kenw I would get you sold on doing a lil more of them....
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Post by THE BRUTE on Jun 9, 2006 0:05:58 GMT -5
Nice trap work brother I kenw I would get you sold on doing a lil more of them.... yea...bad enough u have a big bench on me...so i got to have bigger traps than u brother...LOL!! thanx joey! here are the pics from the river country. my bro, chris, benched 661 @ 242...its world record on the bench in the open. phil duke benched 352 and pulled 479. chris also pulled 600...he had 650 in him...and of course gunny green benched 672 @ 220!! and on top of that...meeker gave 1010 a ride...looks like BAMA lifters are comin out of the woodwork... trainordie.com/members/rivercountry/HCB
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Post by Breaker on Jun 10, 2006 4:59:31 GMT -5
Oh nice, I use to use prebuilt barbells and use them for forearm twisting work at minute intervals.
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Post by THE BRUTE on Jun 10, 2006 15:14:08 GMT -5
got an insane pump in my forearms from that...they are awesome HCB
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Post by THE BRUTE on Jun 10, 2006 15:21:44 GMT -5
ok...i guess now is as good as time as ever to formulate a plan of sorts since the gillespie bench routine did its job...
next week i'm goin to deload on raw bench...probably do some sets with 315 on raw bench...but its goin to be an assload of rep work next week nonetheless...
- i'm goin to work on 3, 4, and 5 boards to bring up my upper end which is bein overpowered by my off-chest strength now. but i'm goin to maintain the raw strength still by doin 10RM(1x10) before boards. we'll see how that goes...this will be a nice change of pace for me from all the triples, doubles, and singles and unlike randy...i love doin reps...LOL!!
- i'm goin to work in the shirt every 2 weeks like i did in the past(remember those days...LOL!!). i'm also goin to experiment with doubles and triples on those to see if i can find the groove quicker. i'm still goin to be doin singles....as well as shirted boards. alternating the boards between raw and shirted.
- still goin to go w/o any shoulder pressing movement for a while to see what happens to my bench. for years i've been doin shoulder pressin after benchin and it kinda stifled it so now i'm tryin it w/o it. still experimenting with this but lateral movements maybe it though. goin to hit high reps on tricep work too. key presses are goin to be a staple in the routine...
- lots of GMs, cambered bar, box and SSB squats. i need them considering that i'm bending a lot at the waist on squats. those GMs(wide, close, and SSB) will be done raw and CB and SSB squats will be done with briefs. still goin w/o a belt though...my core has gotten a ton stronger and i'm confident now that i can do squats w/o a belt...well...almost...LOL!! i'm keepin the reps between 3-5 on squats and 10 on GMs.
- the GMs will be alternated with speed deads...which will be done with a belt. my air is my power on deads but i will not wear my wrist wraps either. gotta improve that grip. i'll also have a speed/ME session on that day too. maybe even the use of bands and/or chains...we'll see...oh and i'll be still hittin the adductors since the quaking on squattin movements seems to have gone away....seemingly at least...LOL!! those and GHR(damn i hate those!) and sled or plyo work too...
- i'm goin to pull heavy once a month. i'm goin to stick to conventional stance and work sumo on speed deads. that should be fun!! :twisted:
- still goin to have those shrug/back/hammer days. those have been fun for me for the past 2 months...i'm goin to alternate rack pulls with shrugs with doin some light shrugs on rack pull sessions. also goin to hit the back hard too. and of course...not givin up those hammers...:twisted: they do more for me than any curlin movement. i'm also goin to work in come heavy triceps on this day too..
- i'm also goin to work on increasing the volume but juggling it some too...goin high on one week and droppin it the next. still goin to deload too...those really help!!
- i'm goin to hang around 280 for the most part and keep my BF low still. there is no sense in me being over 15% for the most part since my eating has been a TON better...chicken breast and veggies...hmmm...LOL!! that and i would like to keep my lovehandles gone...
HCB
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Post by badrock on Jun 10, 2006 18:00:56 GMT -5
Great plan curt, i have to agree with you on doing no shoulder presses....i only do them every 2-3 weeks, and doing them less has helped my bench more than when i did them every week
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Post by THE BRUTE on Jun 10, 2006 22:58:05 GMT -5
that's the idea badrock! i always did pressin movements after benchin and for years it was actually hurtin it...now we'll see in a few weeks when my bench gets back to normal...thanx bro! HCB
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Post by THE BRUTE on Jun 11, 2006 21:52:28 GMT -5
here's a slight modification after talkin to tiny meeker on the phone who opened my eyes to a few issues that i haven't been payin attention to but this is what he suggested:
- alternate band work every 2 weeks - alternate raw/shirted work every 2 weeks - warmup raw but different from what i have been doin - use 3-boards up to 5-weeks and then alterate full-range with 3-boards - if everything goes right 2 weeks out from the meet, BACK OFF - work declines or key presses as well as triceps on bench day - stick with hammers... - work lockouts once a month doin 5x5, 5x3, or 5x2 depending on how i feel. use bands the same way with 5x3
i was only on the phone with him for a short time and managed to get all this on paper but the reason for me doin 3-boards is because of my long-arms. this was per his suggestion...i'll be callin him again to workout the details... HCB
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Post by badrock on Jun 12, 2006 13:22:30 GMT -5
Great advice, some of the west side guys recomended the same thing alternating 3-board with full range...i have really long arms....great stuff curt
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Post by Breaker on Jun 12, 2006 20:24:03 GMT -5
Not a bad plan there Curt, but the only thing I would change is raw/shirted ever week. This has been working for me and it will save your shoulders in the long run. Likewise we all are different and react differently to training. Just my 2 cents bro no matter it's a solid plan regardless.
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Post by THE BRUTE on Jun 13, 2006 18:05:58 GMT -5
Great advice, some of the west side guys recomended the same thing alternating 3-board with full range...i have really long arms....great stuff curt YEA...its one of those "how i didn't see that before?" things...LOL!! thanx badrock! HCB
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Post by THE BRUTE on Jun 13, 2006 18:10:42 GMT -5
Not a bad plan there Curt, but the only thing I would change is raw/shirted ever week. This has been working for me and it will save your shoulders in the long run. Likewise we all are different and react differently to training. Just my 2 cents bro no matter it's a solid plan regardless. u mean do raw and shirted work every week or alternate the two? the alternating raw/shirted worked for me in the past which is what tiny is recommending for me now so it makes me feel like i'm on the rack track in the first place. this is what i meant when i posted "raw/shirted every 2 wks"....if this is what u were talkin about then we are on the same page and should of made that clearer...LOL!!...and your right this method does save my shoulders and everything else...thanx mike! and u know what else he revealed to me mike? after i told tiny what i was doin in the rage x which is 545, he claims that the rage x is most defintely loose on me and i can concur with this cause when i did 575, it had felt like it was all me. i should be gettin waaay more out of the rage x so i may have to have it altered... HCB
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