ME Bench 9/23

[ffknight84]

Videos will be up later tonight im going to the store now to get a video capture card.

Incline Bench
45x5, 95x5, 135x5, 185x3, 205x3 ( PR )

Close Grip Bench
115x8, 155x6x3

BB Rows ( i think my form sucks )
95x8, 115x8x2

Standing OHP
45x8, 95x6x2

I was impressed by my incline bench, most ive ever done. I definately need to work on my BB rows though, check the vid later to see my form.

 

[cheesecake]

You may have explained this before, but why don't you go to a 1RM?
...chad...

 

[Mike_Rojas]

Way to go, man! Heavy inclines are rough.

 

[thebrute]

same here, good job! tb

 

[ffknight84]

You may have explained this before, but why don't you go to a 1RM?
...chad...

im in season right now for lacrosse and a 3rm is a little easier on the body than a 1rm. ill be doing 1rm after fall ball.

 

[PolishHammer1977]

nice job knight

where are the vids?

 

[ffknight84]

later tonight, and i still need to find a host, so late tonight

 

[PolishHammer1977]

nice brutha. looking forward to it. its ging to help you a lot and you will make progress very fast. there are some keen eyes here.

 

[kingc_79]

nice workout man...and on the rows i wouldnt stress bout the weight just make sure you keep good form and get a real good squeeze at the top..

 

[Lord_Suston]

solid weight, rows are tricky, just keep your arch and worry about full Rom, weight is justa function of time on those

 

[WalkingBeast]

Nice PR on the incline! Thats what I like to see! Keep getting stronger Knight!

 

[Zander1983]

im in season right now for lacrosse and a 3rm is a little easier on the body than a 1rm. ill be doing 1rm after fall ball.

Any max lifting is going to be tough on the CNS in-season.

For me, a 1RM is so much easier than a 3RM too...

 

[Zander1983]

And nice workout bro. I started that low down in weights on rows, now they're right up there where I thought they should be. Work on your form and the weights will start flying up.

 

[ffknight84]

Any max lifting is going to be tough on the CNS in-season.

For me, a 1RM is so much easier than a 3RM too...

volume wise its easier, thats about 3-4 less sets i have to do. I did that workout in about 35 minutes, which is nice after spending 2-3 hours at practice.

 

[Mike_Rojas]

I got some of ffknights videos:


http://216.171.173.34/misc/FrankBBR1.wmv

http://216.171.173.34/misc/FrankGM2.wmv

http://216.171.173.34/misc/FrankIB1.wmv

 

[PolishHammer1977]

im in season right now for lacrosse and a 3rm is a little easier on the body than a 1rm. ill be doing 1rm after fall ball.

Are you working with a STRENGTH coach?

 

[PolishHammer1977]

Barbell Rows - keep your elbows as close as you can to your body. never out but in. row with your elbows. imagine stakes driven into the back of your elbows and row with them. grip the bar but forget you have hands.

gm - looks to me like your neck moves down a little. keep the neck straight as a pin. You take the GM down really deep. You lose the form on the concentric. Stay as tight as possible in your groove. This looked more like a squat/gm combo to be honest. knees coming forward on the concentric. Spread your legs out more? decent job keeping those elbows in place. keep pulling them forward. stay tight from the beginning and do not allow yourself to ever go outside that pattern. straight down, straight up, no circles.

inclines - nice job. your set with 135 and 175 were near perfect in every way. only when it got heavy did the form fall off a little. the elbow sweeping motion bc your delts are taking the force off your chest bc they are stronger right now.

I can seethat you are ready to make some serious improvements. This is the first step. Helluva job.

 

[ffknight84]

Are you working with a STRENGTH coach?

were a little D3 school, we have the head coach in the fall and get 1 assitant and 1 intern in the spring, no strength coaches.

 

[PolishHammer1977]

omg

hmmmmmm

We'll be your strength coaches. Keep the vids coming