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A new experiment

P

PolishHammer1977

New member
I decided that my training must change. In order for my OHP to be better I must be quicker.
Seated 2" OHP - 45 second rests
100 - 10X3 -
Oly Bar Lockouts - 90 degree position.
205 - 3
275 - 3
295 - 3
325 - 3
365 - 3
385 - 3
Close Grip Bench - elbows tucked
205 - 5 - 22"
205 - 5 - 18"
205 - 5 - 14"
Straight Legged sit ups - hanging off bench w/leg support
25 - 10
30 - 10
35 - 10
 
Oly bar lockouts........what are those, was that part of the OHP?


if so, 385 is alot of freakin weight....nice job!!!!!
 
sick weight bud......... 2 questions. 1 were you standing or seated????

2 if you were seated did you have a back support or not????

the reason why i ask is i believe there is a much better carry over from ohp lockouts to your actuall ohp if you dont use a back support. if you can do standing do it.......... it will work the heck out of your core........a must for a good ohp. if your cage isnt big enough to use standing, then do them seated, but with no back support. you will definitely notice a difference.

overall , i love your new approach to working out brutha,......... your a beast!!!!!

X
 
I think doing the lockouts from time to time with very heavy weight helps too bro. I was using 425 for them a few months ago on the smith machine, but haven't done them in some time. Might start again. I did notice an improvement in my military press from doing them. I also agree with cutting down the break times. I'm not a big fan of long rests between sets. I'll rest up to 45 seconds for very low rep sets, but I prefer 20 to 30 seconds between sets for most sets. Your plan looks good, and I believe you'll make some progress from your experiment. Good luck.
 
not trying to be igonorant but what is the range of motion for these? i know it depends on the length of you limbs. that is alot of of weight to to be locking out on ohp, regardless of back support.
 
Exodus said:
sick weight bud......... 2 questions. 1 were you standing or seated????

overall , i love your new approach to working out brutha,......... your a beast!!!!!

X
Click to expand...

Thanx Exodus. After all I watch all of you getting stronger, I want to get stronger too! :)

Seated without back support. I need all the core strength I can get. I think this may be a start.

sinjinsmythe33,
I perform the pin lockouts in the flat bench plane. The range of motion begins at the 90 degree mark so i am utilizing tricep strength to complete the lift.

BodyByFinaplix thanx man. Solid input. I see that yopu value intensity and endurance. Very important! :)
 
SHouldn't be a problem. I've noticed LESS stress on the joint doing the partials with heavier weights than going all the way down. I still have a nagging shoulder injury from benching with a heavier weigt that newbie should be using (I dislocated it on my second rep in a heavy set over a year ago) so I feel ANY serious stress on the joint.
 
CCJ, agreed, but I was doing 425 for lockouts on the smith machine without any problems. 315 kills me if I drop below my nose with the bar.
 
Well 385 on the shoulder joints is not light :)

It's ok if slowly increase to this load over time, tendons etc getting slowly built up to handle that load.
 
Man, those are some big numbers!

The close-grips must have been crazy fast, because that'd be a nice light weight for you?
 
Makes sense. I try to eccentuate both. Powerful concentrics with a hard queeze at the top of each rep and a controlled negative. Still, try to got fast on concentric reps.
 
Well the lockouts felt moderate as far as heavy is concerned. I focused more on the speed aspect of it. Quick lockouts. Powerful lockouts. I can clearly see that I need to put more of an emphasis on the speed of my movements. I have trained myself to eccentuate the negative. I am trying now to eccentuate the concentric movements. Hopefully that makes sense.
 
PolishHammer1977 said:
Well the lockouts felt moderate as far as heavy is concerned. I focused more on the speed aspect of it. Quick lockouts. Powerful lockouts. I can clearly see that I need to put more of an emphasis on the speed of my movements. I have trained myself to eccentuate the negative. I am trying now to eccentuate the concentric movements. Hopefully that makes sense.
Click to expand...

i feel you man. this is what you have to go threw when you switch from being a bodybuilder to a powerlifter/strongman.

keep at it.

X
 
Exodus said:


i feel you man. this is what you have to go threw when you switch from being a bodybuilder to a powerlifter/strongman.

keep at it.

X
Click to expand...

ahh I see :)

I never considered myself a BB anyway. More of a human noodle who happens to lift.

Dirty slavic Noodle Power
 
...I perform the pin lockouts in the flat bench plane. The range of motion begins at the 90 degree mark so i am utilizing tricep strength to complete the lift.


my bad, i thought you were doing lockouts with the ohp's. sorry, i need to get off the ephedra and get some sleep! best of luck to you.
 
well, with all the success people have had with partial deadlifts and lockouts i think its time to get a power rack. plus, i wouldnt have to worry about my cheap pull up bar caving in and falling on my butt with a dumbell around my waist.
 
conrats man...nice weights..looks like your doin pretty good. can you excuse my ignorance and tell me what you mean by lockouts. is that like a partial bench of just the top half?
 
CCJ, sorry but the chick looked better, predator does nothing for me sexually.
 
Here's what went down in my basement, in the dark.

Incline Supported Wide Grip Bar Rows
135 - 5*
175 - 5*
205 - 5*
225 - 5*
Seated GM's
135 - 3*
175 - 3*
205 - 3*
225 - 3*
275 - 3*
2" Bar Holds for time
205 - 40 seconds*
205 - 35 seconds
2" Bar Sumo Deadlifts
100 - 10
100 - 10

I hit PR's today. I never tried seated GM's before. I haven't done bar rows that wide in a long long time. Damn. This is the beginning of another road. My hands hurt.

:)
 
not bad big man. i just worked up to a 3 rep max myself with 275. hurts so good, dont it!?!?!?!

X
 
did bent leg good mornings on friday for the second time ever. i went deep, didnt let it turn into a squat. my butt and hamstrings are still sore and i didnt go to failure! i can on imagine what torture the seated version is.
 
1st Speed Bench Day

7/30/3

Speed Flat Press
185 - 10 sets- 3 reps
Incline Press
225 - 1 set - 10 reps - pause - 2 reps - pause - 1 rep
Overhead Plate Extensions
25 - 2 sets - 10 reps + 5 reps w/10 lb plate.
Tate Presses
85 - 1 set - 10 reps - pause - 2 reps - pause - 1 rep

Now i see why the WSB peeps rock the speed. :)
I felt really good today and I know I am changing for the better. I know this will help me get to where I need to be.

Couple questions on speed bench:

On every set my negative is controlled and my positive is extremely explosive. Should my negative be slow or does it pertain to personal comfort.
My sets are so explosive with the 185 to the point that my back was flying off the bench. On video it looks like a half to a full inch. Is the desired weight too light or do I need to relax?

Also - I am using a PAL formatted camcorder that I got while in Europa. Anybody know of a converter so I can put these vids on a PC? This could be a chat board item but you guys are the ones that will critique the vids. Not the C&C gallery :)

DL
 
good work bud. i think everyone's back fly's off the bench the first time. but it shouldnt. keep your traps shruged and your mid back pulled back together. and the main thing is to shove yourself away from the bar instead of shoving the bar up.

but the negative should be fast and controlled. try to get all 3 reps within 3 to 3.5 seconds.

good work though!@!!!! i said it once i;ll say it again, i like the new hammer!!!!!

X
 
I use a slow negative on the first rep then explosive for the second....that has been my compromise lately

I can get the benefit of the reversal and keep my elbows from bitch slapping me when I get up
 
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