Cal's Training Journal

[super_rice]

5x5 Intensity Phase - Week 7, Day 1
Training Videos

Oly Squats [ Set 3 ]

Bench Press
[ 1x3 PR ]

 

[ghettostudmuffin]

HAHA!

Sounds like you got some Scarface in the background going on in the full squat clip. He is the man.

I was watching your bench man and you move that bar through a really long range of motion. Do you do that purposely?

Just wondering because if you retracted your shoulders in more, got a better arch and brought your grip out a couple inches you could shorten your bench stroke probably by 4-5 inches easy. I don't consider it cheating because you're putting yourself in a better position to lift heavy weights and you shorten your stroke length. As far as I'm concerned it just puts you on more even ground compared to guy's that are naturally barrel chested and have short arms. Also it protects your shoulder's when you keep them tightly retracted.

But if you do it because you want to bench through a long range of motion that's cool bro.

Good job.

 

[JeSt3r]

looking good bro...im pretty sure ur alot stronger than me on bench and squat =(

 

[Madcow2]

Sorry to intrude on your thread super_rice, but madcow2, would this be a better ramp up?:

135x3
155x3
185x3
205x3
235x3

I only ask because this is how I would ramp up on a 3x3 or 1x3.

To a large degree it's a judgement call. Everybody needs something slightly different but you don't want to extend yourself any more than necessary. Since Cal was already well warmed up by the time he got to the squats and was making small incremental jumps at the full 5 reps, I pointed it out - although from speaking to him this was the result of nursing an injury and just not feeling good about it rather than something he does routinely.

 

[super_rice]

i used to bench the regular high schooler way, until i started to learn to stay tight, pull shoulders back, drive traps into the bench, etc. i'm still workin on that these days, and my numbers have gone up from it (the horizontal pulling has been the reason for my recent bench success). however, i don't plan on doing the PLer type bench, as i believe in the most ROM possible for any movement (translating into overall athletic ability). i don't know how much of this is true, but that is my assumption.

another reason is because i'm a pansy, and that super arch doesn't agree with my back. i need someone to teach me PL techniques properly. i seem to have a n affinity to oly movements and their derivatives, but have had very little success as far as comfort with PL style of lifting (squatting wide, sumo style pulling, extreme arch on the bench, etc).

one thing is for sure: tucking in the shoulder blades took a damn while to do properly, but my numbers have made consistant improvements once i got it down.

HAHA!

Sounds like you got some Scarface in the background going on in the full squat clip. He is the man.

I was watching your bench man and you move that bar through a really long range of motion. Do you do that purposely?

Just wondering because if you retracted your shoulders in more, got a better arch and brought your grip out a couple inches you could shorten your bench stroke probably by 4-5 inches easy. I don't consider it cheating because you're putting yourself in a better position to lift heavy weights and you shorten your stroke length. As far as I'm concerned it just puts you on more even ground compared to guy's that are naturally barrel chested and have short arms. Also it protects your shoulder's when you keep them tightly retracted.

But if you do it because you want to bench through a long range of motion that's cool bro.

Good job.

again, thanks for the tip. one thing: on that intensity 1x3 day setting records... am i supposed to be going for a BIG questionable PR? on my 1x3 days they are records, but it's basically just a higher increment of my regular weight, i haven't REALLY pushed it on the 1x3 or 1x5 days yet.

To a large degree it's a judgement call. Everybody needs something slightly different but you don't want to extend yourself any more than necessary. Since Cal was already well warmed up by the time he got to the squats and was making small incremental jumps at the full 5 reps, I pointed it out - although from speaking to him this was the result of nursing an injury and just not feeling good about it rather than something he does routinely.

 

[ghettostudmuffin]

That's cool super_rice. I do believe training through the full range of motion is usually the best way.

For me right now, I squat athletic style. Almost olympic because I keep the bar fairly high compared to where I was keeping it and squat now with heels shoulder width.

But on bench I do it straight up PL style. I actually get a better feel in my chest doing it that way then when I use to bench flat back.

I don't think the heavy arch on the bench feels right at all when you learn it. My back used to cramp up on me when I would do it, but now it doesn't.

Different strokes for different folks. Kepp the training vids coming.

 

[Madcow2]

again, thanks for the tip. one thing: on that intensity 1x3 day setting records... am i supposed to be going for a BIG questionable PR? on my 1x3 days they are records, but it's basically just a higher increment of my regular weight, i haven't REALLY pushed it on the 1x3 or 1x5 days yet.

It's almost impossible to peg it right your first time through as you don't want to make the mistake of starting too heavy. Ideally your week 3 PR would be an incremental increase based on your previous PR that you assume you are likely to make (if not just repeat in week 4) and if successful your week 4 is another notch above that. We aren't talking add 50lbs and see what happens but you can tweak week 4 by your ease of success on week 3, meaning a slam dunk no hitch triple might allow you to try an additional 15-20 rather than the planned 10 lbs for example (just calc the % increase and make sure the jump isn't too drastic as poundage increase is relative).

 

[wnt2bBeast]

i
another reason is because i'm a pansy, and that super arch doesn't agree with my back. i need someone to teach me PL techniques properly. i seem to have a n affinity to oly movements and their derivatives, but have had very little success as far as comfort with PL style of lifting (squatting wide, sumo style pulling, extreme arch on the bench, etc).

one thing is for sure: tucking in the shoulder blades took a damn while to do properly, but my numbers have made consistant improvements once i got it down.
.

your back will get sore from arching..my low back bothers me the day after benching..the site is down but if you go to www.metalmilitia.net theres a ton of videos and afew good articles

 

[d-dub]

To a large degree it's a judgement call. Everybody needs something slightly different but you don't want to extend yourself any more than necessary. Since Cal was already well warmed up by the time he got to the squats and was making small incremental jumps at the full 5 reps, I pointed it out - although from speaking to him this was the result of nursing an injury and just not feeling good about it rather than something he does routinely.

Anyone, if your 3RM is 230 is it anygood to go to a final warmup of say 240x1 to prime the system and then drop back to 230xwhatever. Ive heard of it being used before but wondered wether it was counterproductive in this type of setup?

 

[ghettostudmuffin]

Not sure if it's counter-productive, but it's not necessary.