Prince of Pull

[_cato_]

If you think your form was iffy, you might consider making a smaller 5 lbs jump instead.

 

[miked8c]

I think I will

 

[Tblock1]

hey man got a quesiton. I just did the last day of the 6 week dave tate bench routine. Thanks a lot btw I wouldnt have done it without you suggesting it a while back, I really loved it. Plus it introduced me to close grip incline bench which I love. But anyway what do you usually do when you just end the routine? IE transisiton wise should i deload a bit or hop into another couple weeks progression?

 

[miked8c]

I am going to max on Thursday, that is the last speed day of the program for me. However I will do 4 speed sets before I ramp up to my max, so the workout isn't wasted. I will then do a variation of the program for the next three weeks, what I am doing exactly is posted on my log. I want to continue because I still think their are gains to be made on the floor press and board press.

 

[Tblock1]

wow I like that routine man. I definitely have more to be gained because my consistency hasnt been the greatest up till recently and the midpoint of my bench is usually my weakpoint so board press (I do paused pin press instead) and floor press work great. Good luck with 315 too I wouldnt be surprised if you could double or triple it

 

[JDid23]

good luck on the max day dude!

 

[miked8c]

Bench
135
185
225
255
275
295
315x1

Tried to get two on 315, my friend said I could have had it if I didn't take the weight down so slow on the second rep. Either way I am close to getting two reps with this, I will do another shortened Dave Tate cycle.

Dips
90x8
100x5
100x4

Felt great, I am sure they are clutch for your lockout.

I will take a week off of upper body pressing movements. This deload will last until next thursday when I will do a speed day. I feel like my CNS may be suffering a tad.

 

[miked8c]

Front Squat
135
185
225
255
285
315x3
300x2
300x0
295x2
275x3

Spent a lot of mental and physical energy on 315, kind of lost motivation after. 315x3 was much easier than I expected.

When I failed on 300 I wasn't in a cage so the results could have been disastrous. A guy was watching me and started running towards me, however my ass was so low that I kind of just sat down and let the weight roll to my thighs where the 45 plates kept the bar elevated.

Surprisingly it went very smoothly, I always though failing on a front squats wit no spot meant you would have to throw the weight forwards, however it felt pretty natural to just sit and let the bar roll. Good experience

Power Shrugs
325x2x10
225x12

The 225 were not power shrugs, I iso'd the traps a lot more and did a burnout set.


Did heavy curls and machine rows.

Very impressed with front squats, will start trying to incorporate more quad and less back torque into my dead lifts.

 

[Tblock1]

great work on those front squats man. Do you use clean or bodybuilder grip for those?

 

[miked8c]

The arms crossed in front of your chest. Bodybuilder? Definitely not clean grip.