len
Fulltime Member
Posts: 113
|
Post by len on Mar 8, 2007 14:52:37 GMT -5
Sorry I haven't been on in a while. I made the annual pilgramage to the Arnold with what seemed like half of the world's population this year and then had business travel right behind that. It was great to see a lot of you again there and I am sure I will go again next year. I didn't make it to a gym while I was traveling but I did bring bands along and did a bunch of junk in the room at night just to stay up to speed. Back in the gym last night for ME Bench, 7 March 2007
Got to train with Jeff McVicar last night who changed damn near everything in my bench set-up and lift. I think it will pay dividends in the long haul and Lord knows I could use it. My squat and dead have been making good progress but my bench has been stalled and I was about ready to go back to the poly. Jeff has cionvinced me to stay in the denim for 2 more months while he works with me on it. Nationals will be the test. Anyway, on to the training. Flat bench 45/10, 135/8, 225/5, add shirt 275/1, 315/1, 345/1, 375/1, 405/miss halfway up. DB Tri extensions 45/4x12 DB side raises 22.5/3x12 DB Hammer curls 40/3x10 Straight Bar push downs 120/4x15 Abs and out
|
|
|
Post by Joey Smith on Mar 11, 2007 21:00:39 GMT -5
I just love that crazy ass Jeff, listen to him Len he might know a thing or two about benching!....
|
|
len
Fulltime Member
Posts: 113
|
Post by len on Mar 12, 2007 8:35:08 GMT -5
I just love that crazy ass Jeff, listen to him Len he might know a thing or two about benching!.... Ya think?? 705 @ 198. ;D He knows way more than I do for sure. Thanks Joey. 3/10/2007 ME Lower BWt 183 ( I am going to start adding my weight here as I am trying to pack on some pounds and move up a weight class or two. I only get on a scale once a week on Saturday and this will help me keep track. Starting weight end of January was 172 if anyone cares.) We had a huge squat party at Brickhouse Saturday. Around 12 squatting, 4 benching and a buttload watching. It was a great atmosphere. Went something like this: 45/10, 135/6, 245/5, 335/3, add briefs 425/2, 515/1, suit straps down, 605/ 1/2, straps up loose 655/ umm, no. I boke my knees but the bar didn't feel right so I reracked the weight. Waited a bit while some newcomers worked up to that weight and tried again. 655/ 1/2? Got down to around 4" high and suit stopped. The new BWt and the combo of Metal briefs and Metal suit is too much right now. I am going to reevaluate what to use with the increased BWt. Probably just Metal suit and either no briefs or old Titan legless briefs. Unsuited and did GHR's w/25lb plate 3x12, reverse hyper 140 3x15. A bunch of guys stayed suited and pulled. If I had known I would have done the same but didn't feel like putting crap back on. All in all a good session and I hope we have an even bigger crowd next time.
|
|
|
Post by maxson on Mar 12, 2007 8:51:07 GMT -5
Len, the squat party sounds like a blast. Keep us informed on the suit situation. I have the same problem, my Metal Viking briefs together with Pro Squatter is too much. At the Clayton meet I wore the Metal briefs with a Titan single ply suit. I will try the metal combo out again next week.
|
|
len
Fulltime Member
Posts: 113
|
Post by len on Mar 15, 2007 11:47:32 GMT -5
Thanks maxon and I will let you know what ends up working for me.
I'm late in posting this due to business travel but better late than never.
Monday 12 Mar 2007 Leg Assistance
Zercher squats worked up to 275 for 3x10 Chain suspended GM's worked up to 275 3x8 Band curls 3x15 w/monster mini Standing calves 180 3x12 Decline mini band abs 3x10
Benching tonight.
|
|
len
Fulltime Member
Posts: 113
|
Post by len on Mar 16, 2007 8:07:26 GMT -5
Thursday 15 March 2007 ME Upper Flat bench 45/10, 135/8, 225/3, 275/1 Tried a used Rage X open back I got that has a ridiculously small chest plate. 315/not even close, 365/ again maybe halfway with a lot of struggle. Gave up on that for the night and put on Karin DD. 365/1, 385/1 (I actually did most everything right on this and it was easier than ever before) 405/nada. Felt like I hit low and had absolutely nothing for it. I just have to retrain everything to the new style and it will get better. I honestly am trying but Jeff changed damn near everything in my set-up. Muscle memory and doing the exact same things everytime is great for powerlifting but also a hinderence when you change styles. I caught myself several times setting up the way I used to and then had to change. It is just going to take some time to train my body and muscles to the new way. Lockouts from pins 4" ROM 225/10, 315/10, 365/8, 405/6 Tri Delts 15 lb DB 3x10 Pec Dec 120 3x15 (Summer is coming ;D plus I thought it might help with filling out the denim) One shirt is too tight in the chest, other is too loose.
|
|
|
Post by badrock on Mar 16, 2007 8:46:18 GMT -5
nice work brother
|
|
len
Fulltime Member
Posts: 113
|
Post by len on Mar 19, 2007 6:22:49 GMT -5
Thanks man!
Saturday 17 Mar 2007 Bwt 185
Sunday 18 March 2007 Back Assistance
Mostly went in to help a friend with his new Metal Briefs but did some assistance work since I was there. Wide grip pull downs 160 3x10 Bent over BB Rows 225 3x8 DB Rows 110 3x8 Hammer Curls 45 3x10 Face Pulls 120 3x12 Abs Heavy squat tonight.
|
|
len
Fulltime Member
Posts: 113
|
Post by len on Mar 20, 2007 6:07:37 GMT -5
3/19/2007 Squat
Squat 45/10, 135/8, 225/6, 315/3, 365/3, (Add Titan DQ briefs) 405/1, 465/1, (add Metal suit straps down) 495/1, 545/1, (straps up loose) 585/1, 585/1, 635/1?. I think I found the suit combo for the next meet. All of these felt good with the exception of the first 585 which was all mental errors. We had a sparse crowd tonight so I didn't have anyone to call depth. The second 585 was close but could have been a little deeper. 635 was about 2" high. We are planning to pull on Thursday and after doing back assistance on Sunday we opted out of doing anything real taxing on the back. GHR w/mini 3x12 Rev Hyper 180 3x12 Decline mini band abs 3x12 Pull Down abs 120 3x12
|
|
|
Post by gopostal42 on Mar 20, 2007 7:58:48 GMT -5
strong work len, keep moving away from the 165's!
|
|
|
Post by Breaker on Mar 20, 2007 22:23:48 GMT -5
Nice Squat work Len.
|
|
len
Fulltime Member
Posts: 113
|
Post by len on Mar 21, 2007 8:06:21 GMT -5
Thanks Breaker! Don't worry Derek, I was at 185 on Saturday up from 172 right after the Clayton meet. I gotta kick it up a notch before Greg gets healed up and makes his comeback. ;D 20 March 2007 ME BENCH It is finally starting to come together. I went through this training session in my head 100 times since last week to try and reprogram myself to the new style. I still need to get my arch higher but it was a vast improvement over the last couple of bench sessions. The weights felt light and the speed was good. I have some video I will try and download this weekend and if someone can point me to a good hosting site, I will post a couple of the new and a couple of the old so you can see the changes that McV had me make. The boy seems to know what he is talking about. What do you think Joey? On to the training. Bench 45/10, 135/10, 185/6, stretched the lower back for a few minutes, 225/3, 275/1, add shirt, 325/1, 355/1, 385/1, 410/1 SMOKE!!! Called it there to end on a high note. I almost hate to list the rest of this but as I told Chad when we were discussing how long it had been since either of us had done the following, "Jeff has his picture on the wall of the gym and I don't, so who am I to argue." Cable crossover 50lbs/15, 60lbs/15, 70lbs/12, 70lbs/10 PecDec 90lbs 3x12
|
|
|
Post by maxson on Mar 21, 2007 9:23:32 GMT -5
3/19/2007 Squat Squat 45/10, 135/8, 225/6, 315/3, 365/3, (Add Titan DQ briefs) 405/1, 465/1, (add Metal suit straps down) 495/1, 545/1, (straps up loose) 585/1, 585/1, 635/1?. I think I found the suit combo for the next meet. Len, I took note of your new combo and I was going to try my Titan DQ briefs with my Metal Pro last night, but I'm so addicted to my Metal briefs that I didn't end up doing it. Oh well, maybe next week. Glad you figured it out.
|
|
|
Post by badrock on Mar 21, 2007 17:36:10 GMT -5
great bench day
|
|
len
Fulltime Member
Posts: 113
|
Post by len on Mar 23, 2007 6:20:53 GMT -5
Maxon: Yea, I love my Metal briefs too but they are just too much with the Metal suit. I thought the Titan/Metal combo worked well. I have the Titan briefs without legs though.
Marques: Thanks man. I just have to keep it up now. My bench has been lagging for a while.
3/22/2007 Back
Deads I haven't pulled in over a month and haven't pulled heavy in longer than that so it was interesting tonight but not too bad. Didn't use any equipment tonight. 135/8, 135/8, 225/5, 315/3, 365/1, 405/1 Close grip pull downs 140/12, 160/10, 180/8, 180/8 Low row 120/12, 140/12, 160/10, 180/10 Wide grip standing pull down 100 3x12 One arm Hammer strength row 90/12, 140/12, 180/12 Standing DB curls 30/12, 35/10, 40/10
|
|