DE Upper, 5-08-03

[b fold the truth]

Well, had a good DE lower workout last night and I am making good use of the extra sleep lately. I did wake up Wednesday morning with a severe pain in my lower traps near my spine. I couldn't turn my head when I woke up but have been taking alleve/ibuprofen and doing lots of stretching and band work through the day to help. My mother put some Zostrix-HP on my back for box squat day and for speed bench tonight. I had to be fast on box squat day because that stuff was so hot that I wanted to hurry up and get the bar off of my back. The yells you hear before my sets from this workout are from the pain of laying on the bench while the Zostrix had my back on fire...lol. It is like a SEVERE sun burn...or being actually burned...lol...

Speed Bench
247 x 3 x 9 sets, 45 sec rest between sets
set 3, closer grip
set 6, mid grip
315 x 1
365 x 3

Incline Bench Press
236 x 10
247 x 8
258 x 6

JM Press
135, 185, 225 x 5
258 x 5 (need more extension and less press) PR!!

Band Cleans for rotators, 4 sets
Band Rows, 4 sets

3" thick bar hang cleans (tough to grip)
60 x 5
110 x 5
132 x 5
152 x 3 PR (first time doing them)

Band Curls, 3 sets

3" Thick Bar curls
60 x 6 x 2 sets (felt good on the arms)

Just as side note, I talked to Jesse Marunde tonight and he said that he had cleaned and pressed 245 on a 3" thick bar. He is also a 400 pound power snatcher...

Enjoy...

B True

 

[b fold the truth]

Ohh....PLEASE right click and 'save target as' on all of my videos. When people use the links to just download them, watch them once, and download them again and again and again later just to watch them...it uses up a lot of my bandwidth. I don't want to quit posting vids because of the abuse of a few...

B True

 

[revexrevex]

how many lbs is the thickbar, like 75?

 

[b fold the truth]

Ok...1 more. I took this one after training on Monday (ME upper day).



Yes, I posed...

Get a good laugh...lol.

B True

 

[Zander1983]

I love the fact you press my max weights for speed sets

 

[RusPA81]

Bfold, I have been wondering for a while why you do you speed sets so slow? I may be wrong but I always thought that the whole point was do them as fast as possible. My regular sets are about at that speed. BTW you look beautiful in your posing video.

 

[endpoint]

Bfold, I have been wondering for a while why you do you speed sets so slow? I may be wrong but I always thought that the whole point was do them as fast as possible. My regular sets are about at that speed. BTW you look beautiful in your posing video.

the first 9 sets are fast (the speed sets). and i guess he is testing his max with 315 x 1 365 x 3.


where are the posing trunks?

 

[b fold the truth]

how many lbs is the thickbar, like 75?

I think that the thickest bar is 60 pounds empty...

B True

 

[b fold the truth]

Bfold, I have been wondering for a while why you do you speed sets so slow? I may be wrong but I always thought that the whole point was do them as fast as possible. My regular sets are about at that speed. BTW you look beautiful in your posing video.

I really can't see a reason to do the speed bench as fast and 'out of control' as the WSB guys do theirs. I can't figure out why they keep such good control on the box squat yet such poor control on the speed bench...

That is pretty fast for me...I can't keep good form and go much faster.

B True

 

[b fold the truth]

the first 9 sets are fast (the speed sets). and i guess he is testing his max with 315 x 1 365 x 3.


where are the posing trunks?

The last 2 sets weren't near max...I just think that it is very important to take a heavier weight every week when you are doing WSB. Not taking heavier weights after your speed work tends to make it difficult to hit the heavy singles if I am not use to it.

B True

 

[IronLion]

the idea behind being 'out of control' is to work on your reversal. I typically take the first one down slow and keep form and then the next two I use as much speed as possible.

 

[JollyRogers]

On the incline I could have swore I herd an evil laugh....

B Fold, your neck is twice the size of mine, nice... very nice

If you ever cut B, you would be quite impressive; you have acquired some serious mass there. Keep it up!

 

[nu2shirt]

I really can't see a reason to do the speed bench as fast and 'out of control' as the WSB guys do theirs. I can't figure out why they keep such good control on the box squat yet such poor control on the speed bench...

That is pretty fast for me...I can't keep good form and go much faster.

B True

big bump. your actual speed sets, bfold, are about the exact same speed as mine and i get the most gain on my bench from them. i have to use some weight when i do speed work. i don't do well with extremely light weight ballistic benching.

 

[b fold the truth]

the idea behind being 'out of control' is to work on your reversal. I typically take the first one down slow and keep form and then the next two I use as much speed as possible.

Yeah, that is what I have read and been told. I just can't figure out how to do it properly...lol.

I also train the bench without a shirt. With a shirt one should train that way...correct? With a shirt you should let it drop and just worry about keeping it in line off of your chest and then locking it out...right? (I've never had on a good shirt)

For me...I need to control it and explode from my chest...

B True

 

[PolishHammer1977]

The only shirt I wear is a T-Shirt.

You're a man brother. Keep manhandling the weights.

 

[coolcolj]

Just looked at the hang clean vid - The thick non revolving bar will change things. But I can see why you say your biceps hurt, your bending your arms a lot, "upright rowing" the bar up.

You can generate way more force if you keep them straight and loose like ropes and let the traps and hips do all the work. If the arms are bent and stiff they will act like a brake on the bar's upward motion. I have a slight arm bend problem too.

something else your body position before you clean upwards is not in the optimal spot. Your shoulders should be above the bar, so you can heave backwards. They are already behind the bar before you clean so you are losing out on max force. Just lean forward another 2inches and your there. Arching the back a bit more can help. Think RDL.


Jesse has the oly lifting background

 

[he-man]

vids look great bro................i hear flex mag calling about that poseing routine - lol - just kidding bro you are as always very impressive.

 

[PolishHammer1977]

BTW helluva job on Hang Cleans being that it was your first performance!

 

[b fold the truth]

Just looked at the hang clean vid - The thick non revolving bar will change things. But I can see why you say your biceps hurt, your bending your arms a lot, "upright rowing" the bar up.

You can generate way more force if you keep them straight and loose like ropes and let the traps and hips do all the work. If the arms are bent and stiff they will act like a brake on the bar's upward motion. I have a slight arm bend problem too.

something else your body position before you clean upwards is not in the optimal spot. Your shoulders should be above the bar, so you can heave backwards. They are already behind the bar before you clean so you are losing out on max force. Just lean forward another 2inches and your there. Arching the back a bit more can help. Think RDL.


Jesse has the oly lifting background

Thanks man...seriously. If I video my cleans (etc...) can I email them to you so that you can look at them from ALL angles? Can you video something and send it back to me? I MUST get better and more efficient at these.

B True

 

[OfWolfandMan]

Ive done the same thing on hang cleans,with a 3"bar.When you clean them,it feels hard-imposible to keep strait arms and just use your hips and traps to pull it up,because it feels(to me)like the bar is going to be ripped from your hands,from your body accelerating upwards so fast.It would probably be best to work on doing them like you would clean a normal bar,and working upwards in weight.I would guess that you would progress really fast

 

[coolcolj]

Thanks man...seriously. If I video my cleans (etc...) can I email them to you so that you can look at them from ALL angles? Can you video something and send it back to me? I MUST get better and more efficient at these.

B True

No problem man - shoot me