DE Upper, 11-20-03

[b fold the truth]

Ok...I found my balls, put them back on...and did my speed bench work tonight.

please right click and 'SAVE TARGET AS'!!!!!!
please right click and 'SAVE TARGET AS'!!!!!!

Bench Press
185 + doubled mini bands x 3 x 9 sets (all closer grips)
Set 1
Set 3
Set 6
Set 9 (widest grip is still pretty darn close)
185 + 2 doubled mini's x 1
185 + doubled mini + doubled light band x 1
185 + 2 doubled mini's + doubled light bands x 1

JM Press
warm-ups
247 x 5
225 x 3
205, 185, 166, 146 x 5 (30 sec rest between ALL sets)

Dbell Cleans (30 sec rest between sets)
25's x 10 x 2 sets
11's x 10 x 2 sets

Face Pulls (30 sec rest)
mid band x 10 x 2 sets

Barbell Rows, overhand (60 sec rest)
140, 210, 280, 280 x 5 (pinky on power ring)
280 x 5 (last set)

Hang Snatch (pointer on power ring)
50 x 5 x 3 sets
I KNOW that CCJ is gonna look at these clips, cuss, cry, slap his forehead, and probably even kick my shin a few times...but I WILL get better. I've already found about 10 billion things wrong with this...

Set 2
Set 3

Of course I finished off with some curls, abs, and I did a few sets of timed holds with the #3 and #2 CoC gripper...

B True

 

[ffknight84]

looken huge as always bfold.

question, JM presses are just partials? and where do you grip the bar?

 

[b fold the truth]

looken huge as always bfold.

question, JM presses are just partials? and where do you grip the bar?

JM presses, from what I understand and how I do them...is a cross between a close grip bench and a tricep extension...and should be taken down to about 4-6" from the upper chest/throat area.

Tuck the elbows down LOW and let the bar fall high...

I grip mostly, even on the bench press, to where I can reach my thumbs out and get about 1/2 of each thumb completely on the smooth part of the bar.

B True

 

[ffknight84]

thx bro !!

 

[brian747478`]

bro,
that looked great, i had thought of that just increasing band tension for singles, looked interesting speed looked good on the set 1 talk to u soon

 

[thebrute]

impressive brutha!! tb

 

[leatherface]

Solid shit man! I like the JMs

 

[louden_swain]

Huge GMS!!!

They are difficult!!

 

[Becoming]

Nice work bro... props for trying some snatches..... Not easy to do-Cleans are one thing but snatches are another, and I would not even have the guts to post what mine would look like....

 

[b fold the truth]

Nice work bro... props for trying some snatches..... Not easy to do-Cleans are one thing but snatches are another, and I would not even have the guts to post what mine would look like....

I don't know what I was thinking. For some reason I was thinking 'shoulders behind the bar' till I finished my last set. Then I realized that CCJ told me that my shoulders go in FRONT of the bar!!!! I felt like an idiot!!!!!

They HAVE to get better...they can't get much worse...lol.

I was thinking that maybe the upper back strength involved in the hang snatches might help with loading the stones to a tall platform (which uses a lot of upper back). I know that I'll not be hang snatching 350+ (so I don't know how effective it will be) but it might give me a little more upper back volume in there during the week.

B True

 

[coolcolj]

Shoulders in front of bar!

crazy band tension

you should try powersnatching with chains

 

[Exodus]

great work bro.

but what did the floor do to you........ was it bad, were there ants on it........lol thats some really great explosion, you move very fast.

one thing though. your a strongman.....thats what you train for. your not a big fan of the bench, but you do it to help with your lockouts on ohp.

question then......... why do you not lockout on your speed sets. i know your doing it to keep tension on the muscle, and for joint purposes..... but if those last few inch's are the most important to you , why not fully lockout each rep???

just a curious question.

X

 

[b fold the truth]

question then......... why do you not lockout on your speed sets. i know your doing it to keep tension on the muscle, and for joint purposes..... but if those last few inch's are the most important to you , why not fully lockout each rep???

X

If you look closely...they ARE locked out. I push away on every rep on the bench except the last where I get this bad habit of pushing over my face...which make the ROM A LOT longer for someone like myself. Look where the bar is being pushed...one is away...the other is up.

B True