WSB: watch my Weights Skyrocket, Bitches!

[Guinness5.0]

You're really not giving us much room for comments/advice beyond "congratulations" with these workouts....

Well hpefully box squats as ME work will prove interesting for ya

And regarding your other comments, I think this is just a gym full of idiots - the manager specifically mentioned that teh new year's crowd had already dissipated. Seriously, it's absolutely the worst group of lifters I've ever seen and I've yet to see one person get in the neightbrhood of a half squat, let alone a full one. I'd always thought people were exaggerating about how bad the membership was at their gyms, but that skepticism has been replaced with empathy.

 

[Phaded]

what are rack lockouts

 

[Guinness5.0]

what are rack lockouts

In a power rack, you set the pins so that the bar is near your sticking point. You bench from this point. So you only do the top half (give or take) of the movement. The idea is to overload the stcking point.

 

[blut wump]

I've also done rack lockouts for deadlifting: taking the weight from a height that requires you to do little more than take it from the pins and thrust hips forward and pull shoulders back.

I'd be keen to know whether bench rack lockouts actually help your benching. I used to do them back when I benched in a Smith and you have to feel that they're doing something. Sadly, helping my bench wasn't it. It might help to start below your sticking point rather than at it since you'll be in motion when you hit it. Regardless, taking the stretch reflex out of the bench movement changes it a lot. I think that's why guys switched to board-presses.

 

[silver_shadow]

I've also done rack lockouts for deadlifting: taking the weight from a height that requires you to do little more than take it from the pins and thrust hips forward and pull shoulders back.

I'd be keen to know whether bench rack lockouts actually help your benching. I used to do them back when I benched in a Smith and you have to feel that they're doing something. Sadly, helping my bench wasn't it. It might help to start below your sticking point rather than at it since you'll be in motion when you hit it. Regardless, taking the stretch reflex out of the bench movement changes it a lot. I think that's why guys switched to board-presses.

well, this is pretty much an essential part of WSB, something that louie simmons and the boys (and girls) do often to strengthen their bench.

 

[blut wump]

Board presses are common. I think the idea of the board-press is that it emulates touching down on your chest with that little bit of 'give' rather than having the bar completely unloaded on a rack. I've not read so much about bench lockouts.

Like I mentioned, I'm keen to see whether G5.0 finds that it helps. Mine were from an earlier, less methodical time.

 

[Guinness5.0]

I'm thinking that perhaps board presses would be better, but the lack of stretch reflex w/ rack lockouts probably helps. I imagine that they're both useful, but lockouts are a bitch on my shoulders.

 

[Guinness5.0]

MESOCYCLE !
Week 2 of 4
FRIDAY -- DE Squat/DL

Woke up at 4:45 this morning to work out - I'm going to the Chicago Bears Fan Club Convention after work today

DE Box Squats
warmups, 8 doubles @ 265 w/ minamal rest

-I bought Chuck Taylors on wednesday, and thney def. felt better than Oly shoes for wide-stance box squatting. Felt good to get heavier. 285 next week.

DE Deads
3 singles @ 315, minimal rest

RDL
warmups, 365x5x5

-Heavier than I thought. I was plannng on 405 for next week, but I may do 385.

Chins
bwx6x2, x4

-Kinda surprised by this. Whatever.

THan I stretched low back/hams. It was nice to work out this early. I was one of only two people under age 50. The other young guy was the complete sterotpyical BB type - bandana, gloves, water bottle, etc. Kinda funny how stereotypes start I'm really looking forward to ME box squats. I hope I can get near 500, but sincee I've never pushed myself on these I really have no idea how they'll go.

 

[BiggT]

The other young guy was the complete sterotpyical BB type - bandana, gloves, water bottle, etc. Kinda funny how stereotypes start

I thought I looked really good, it took me over a half hour to dress for the gym.

 

[mekannik]

Guinness -

Question regarding your DE bench. What is your rest period? I have resorted to 15 seconds between sets (10x3) and have no problem with making 3.5 seconds per set on all 10 (@240).

Either it is psychological or the fact I do not use support gear - but I do not seem to get taxed with the recommended 45 second rest period.