2001

[Illuminati]

Wow, I didn't realize how attainable 2001 might be for you until you posted that breakdown. Best of luck!

What're your current maxes?

Wow, I didn't realize how attainable 2001 might be for you until you posted that breakdown. Best of luck!

What're your current maxes?

well, it goes as follows:

Squat 650 - i posted a video a while ago, and I personally feel as thought it wasn't a true max, and that I had more in me. But that is as high as I went that day, so that is the number I will use.

Bench 425 - this was done with a Rage X that was a size 54, with a legitimate pause on my chest (sorry no vid.) We later sized me to find out that I need a size 50. Was going to try one out the following week, but I had some issues with my elbows from maxing out on squat. If all goes well, I plan on trying out the 50 on Monday

Deadlift 565 - I know this is my max. tried 575 earlier this week, and failed 3/4 of the way. this will be the harderst number for me to bring up.

Total 1640 - provided the lifts above could all be done in the same meet. that means I need to add 361 to my total. But like I said, I feel as though I had room on the squat. So I think that I really need to add only 275 - 300. But, b/c we can't guess at a number, 361 more it is.

So as you can see, I have some work to do. I really dont think that its too unattainable. I know that there WPO qualifier in August of this year. So I am thinking that there will be one around the same time next year. that gives me a little over 1 year and 2 months to get my shit together!

 

[Illuminati]

Subscribed...

If your volume is low, throw in abs twice a week, in your warm ups, do a couple of sets of abs during warm up but do some heavier weighted ab pull downs at least twice. They say to do it on squat or dead days but I'm always too smoked for this to really happen.

Also I would do some cuff work, maybe twice a week. Nothing too spectacular, maybe pre or post workout. What I've been doing is kneeling and putting elbow on a bench and using the cable crossovers to do like an armwrestling motion doing pronated and supinated type movements, keeping everything at a 90 degree angle or perpendicular.

Super low box squats, 2-3 second pause box squats will add to your dead progress as well.

For pause and all that with regards to bench, have to keep tight always, try some sub-maximal ballistic benching. Go to westside or elite for some more info as well as alternate type regimes once you get burnt out on Westside.

I be watching as well....

all of this is very good advice, and I will keep it in mind.

for box squats, I have found that I like to use an 11" box, with a 2.5" foam pad on top. first time I tried it, it was brutal, and I loved it.

you dont have a link to sub-maximal ballistic benching off hand do you? i will go over there later, and try to find one. But if you have one in mind, then it would help out. As for right now, I am going to be trying out some Metal Militia style bench pressing. Just b/c I need to put some work in using a shirt. Really haven't done much work with one, and with the Rage X, I need to spend some time finding the groove.

i need to get back to doing some heavy ab work. haven't done it in a long time. one thing that i used to love to do was weighted sit-ups, but keep my feet out straight, and flat on the ground. it was pretty tough. and the ab pulldowns were always good.

 

[Illuminati]

Bench
135 x20x2

Snatch grip deads into a shrug *(dont know what else to call it)
135, 185, 225, 275, 315, 365, 405 all x5

Hang Pulls w/snatch grip http://www.exrx.net/WeightExercises/OlympicLifts/HangPull.html
135, 185, 225 all x5
275 x 3**

Reverse Hypers
90, 140, 180 x10

Purple (light) band leg curls
3 sets of 8

Ab pull downs, Green (average) band choke on top of power rack
3 sets of 20

*with the first exercise, I was doing deadlifts, using a snatch grip, and shrugging the bar at the top of the lift.

**would have done more reps on the 275. I had my belt on, and on the 4th one, the bar caught the belt, and the bar, um, bagged me. let me tell you, that felt real great.

the bench done today was a form of active recovery.

so here is a real good site that I came across with a lot of examples of power exercises:
http://www.exrx.net/Lists/PowerExercises.html

BTW...Monday will be my 26th birthday. shit, i'm getting old....

 

[Protobuilder]

Nice workout. Impressive numbers.

DLs into shrugs, or one fluid movement? The latter would probably be considered a snatch pull, which is not to be confused w/ the full snatch or w/ that highly sought-after creature, the bearded snatch.

 

[Illuminati]

Nice workout. Impressive numbers.

DLs into shrugs, or one fluid movement? The latter would probably be considered a snatch pull, which is not to be confused w/ the full snatch or w/ that highly sought-after creature, the bearded snatch.

yeah, one fluid motion. so I guess it would be called a Snatch Pull.

bearded snatch...I like those, especially when there is no beard...

 

[BiggT]

How do your traps feel....I love snatch-grip deads, they really make the upper back strong and help you finish your pulls.

 

[Illuminati]

How do your traps feel....I love snatch-grip deads, they really make the upper back strong and help you finish your pulls.

not too bad. they were sore for a couple days, and I was worried about benching today, because it was painful to pull my shoulder blades together.

Anyway, ROCK ON. Today is my birthday. Hopefully I can hit a PR with my Rage X. That would be a great B-Day present to myself

 

[blut wump]

Happy Birthday, Illuminati. Go get that PR.

 

[mm107]

good luck bro, happy bday, go nailed that PR.

 

[Illuminati]

Bench work
135, 185, 225, 275, 315 all x 5
345, 365 all x 1 struggled with the 365

Shirt work
405x1
435x1
455x1 New PR!!!

CGBP
225x10
275x8x2
295x8

DB Ext
50, 55, 60 x 8
65x5

1 Arm Seated Rows
100x10
120x8x2

Green Band Ab Pulldowns
3 sets of 20

WOW!!! Its amazing what a properly fitting shirt can do! The Rage X is all that and then some as far as the hype that I have heard. I struggled to get the weight to touch (w/405 and 435), got a good pause, and the weight flew off my chest. Went to 455 and it was the same thing. Just that I can out of my groove a little, bar started to come back over my face, but I corrected it. Thought about going heavier, but figured that was good enough for my B-Day.