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Lord_Suston
New member
impressive effort. Did you learn a lot? Any new views on your technique or strengths/weaknesses? I am always interested to hear what kind of set ups and techniques the best lifters are using
Liftbigs Training Journal
- Thread starter Liftbig
- Start date
10-6-2003 me sq dl
warmup
glute ham(on 6board) 3x10
roller hyper 3x10
standing abs 3x10
cs row 3x10
workout
rack pulls (pin 2) 675x1 (i cant remember if ive done 650 or 625 before on this, but none the less it was a big pr)
barbell shrugs- 135x12, 225x12, 315x12, 315x12, 405x8
half hammock ??(some exercise lou had me to for my glutes, you lay on the ground, put your feet on a bench and flex your ass to lift you off the ground, and hold it) i did 10, 10 second holds with a plate on my baby maker area for added resistance.
rev hyper 3x10
decline situps with 100lb med ball 2x10
one legged decline situps. 2x10 with each leg( on the decline bench just put one leg under the supports and let the other leg hang or keep it up)
today felt pretty good
warmup
glute ham(on 6board) 3x10
roller hyper 3x10
standing abs 3x10
cs row 3x10
workout
rack pulls (pin 2) 675x1 (i cant remember if ive done 650 or 625 before on this, but none the less it was a big pr)
barbell shrugs- 135x12, 225x12, 315x12, 315x12, 405x8
half hammock ??(some exercise lou had me to for my glutes, you lay on the ground, put your feet on a bench and flex your ass to lift you off the ground, and hold it) i did 10, 10 second holds with a plate on my baby maker area for added resistance.
rev hyper 3x10
decline situps with 100lb med ball 2x10
one legged decline situps. 2x10 with each leg( on the decline bench just put one leg under the supports and let the other leg hang or keep it up)
today felt pretty good
Lord_Suston said:
well im still trying to gather my thoughts. but overall im impressed with bill c, honestly, and this isnt a knock on bill, if you saw him on the street you would never guess he lifts weights, let alone benches 785. i watched the man double 700 easy, then do an easy 730, hes freaking strong. obviously something those guys are doing is working! i actually kinda liked the setup with the arch and bringing my feet back under me, i felt like i got the same leg drive doing it that way, as i have with my feet spread out and forward, the arch cut some inches off my bench stroke, and my back didnt feel all that bad, it was sore though from holding the arch tight, and i pulled a pr rack pull today, so i dont think it messed my back up all that much
. im not going to drop off and train exactly how the MM guys do. what ive done so far has taken my very far and im not ready to put it aside, becuase i am still making excellent progress with it. BUT, i am going to do more of the things they do, like shirt work, im going to try and work more high rack lockouts, and im going to do boards the way they do them more often to help with my technique. i am going to try and learn more about how they do things, and how i can make them work with my training.
Liftbig said:
ya gotta love louie!!!!....lol
i have done those before, i just made them up, i used to do them precontest for bodybuilding becuase i felt it a lot in the glutes.
and i still do it now to loosen up my back if it gets tight during training......... but never with weight though.
congrats on the pr man, you a very big strong man whose younger than me.
damn it!!!
X
thebrute
New member
Liftbig said:
well im still trying to gather my thoughts. but overall im impressed with bill c, honestly, and this isnt a knock on bill, if you saw him on the street you would never guess he lifts weights, let alone benches 785. i watched the man double 700 easy, then do an easy 730, hes freaking strong. obviously something those guys are doing is working! i actually kinda liked the setup with the arch and bringing my feet back under me, i felt like i got the same leg drive doing it that way, as i have with my feet spread out and forward, the arch cut some inches off my bench stroke, and my back didnt feel all that bad, it was sore though from holding the arch tight, and i pulled a pr rack pull today, so i dont think it messed my back up all that much
sounds like that shit motivated ya brotha. you have to have an open-mind in this sport to succeed i think. and opening yourself to new ideas and trying new things is the only way i think to be one of the best in the sport and my friend your already on your way there!! tb
10-8-2003 ME bench
warmup
kelso shrugs 3x20
rear delt flys 3x20
external rotations 3x20 each arm
workout
floor press with tripled mini band- 335x1 (60lb PR, lol its been a while since weve done these)
5 board work- 405 for 5x3 worked on form i learned at the seminar
db clean and press 4x25(some was weird on these my left shoulder got pumped as hell, but my right shoulder did not. interestingly my right shoulder is the one i have trouble with on the bench)
CS rows 4x10
pushdowns 3x10
warmup
kelso shrugs 3x20
rear delt flys 3x20
external rotations 3x20 each arm
workout
floor press with tripled mini band- 335x1 (60lb PR, lol its been a while since weve done these)
5 board work- 405 for 5x3 worked on form i learned at the seminar
db clean and press 4x25(some was weird on these my left shoulder got pumped as hell, but my right shoulder did not. interestingly my right shoulder is the one i have trouble with on the bench)
CS rows 4x10
pushdowns 3x10
10-10-2003 De squat **first circa max w/o**
warmup
glute ham(6 board) 3x10
roller hyper 3x10
standing abs 3x10
workout
box squats 5x2@365 + blue and green bands
reverse hyper 3x10
one legged decline situps 2x10 each leg
decline situps 2x10 with 100lb med ball
starting circa max a week earlier than i usually would for recovery purposes, and i will do a two week deload phase instead of my normal one week deload phase.
warmup
glute ham(6 board) 3x10
roller hyper 3x10
standing abs 3x10
workout
box squats 5x2@365 + blue and green bands
reverse hyper 3x10
one legged decline situps 2x10 each leg
decline situps 2x10 with 100lb med ball
starting circa max a week earlier than i usually would for recovery purposes, and i will do a two week deload phase instead of my normal one week deload phase.
