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shirt work over 500...again

thebrute

thebrute

New member
nothing too stellar...got 505 to touch for one rep and locked it out. but after 525 and 535(got one set to touch, but no lock)i dropped to 500 for about 6 or 7 sets(not sure, but you'll see it tomorrow)all of the 500 attempts were touching but no lock(this includes the 525 & 535 sets). i'll need to modify my reverse band bench just so the bands let up just before lockout, where my problem lies. i also need to focus on 3-boards more as well as 2-boards for reps as well as 5 and 6 board presses. the wide-grip pin presses and floor presses will stay for now. jon had a good day too....locking out every lift, but no touch. its going to take a while for him to get anything to touch in that fury. hopefully when he posts his progress on my site, you'll see it. i also ordered my own double denim bench shirt from karin today and hopefully it will be here at the end of the month or so. the good thing about today is that we got 500 movin...just need to clean them up is all and i think u guys know that. well, catcha later. tball of the 500 attempts were touching but no lock(this includes the 525 & 535 sets).
 
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oh i know that cheesecake...me and jon both do!! trust me..were not happy until we get it to touch and lock, clean!!! thanks for the encouragement brotha. tb
 
Only one criticism.
You guys bench more than I can squat or DL. I guess that's a criticism of me.

Great job!
 
not a criticism, a question, is it good to fail on that many sets? am i reading u correctly that u missed 6 or so attempts over 500? i know very very little bout shirt work, i may try a power meet someday and want to know these things? are u trying to get used to the shirt???
thanx, but great work, i would LOVE to have 5 plates on there someday:)
 
sometimes yea...but u never know that your going to fail until you attempt it. we got up to 525 and 535 before we dropped to 500 for several sets. you try to work on things with heavy weight and we also try to get a feel for 500 so that next time we can do better. keep in mind, i missed 500 three weeks ago and i managed a single with 505...also the more volume u can do the lighter weights will be come competition time. you can learn a lot from missed attempts then from successful attempts!! tb
 
Do you think more workouts consisting of 3 reps should be utilized, instead of doing like 8 weeks of 5 reps and dropping to 3 reps a couple weeks out?
 
whoh nice, thats a shitload of weight !

Hey Brute ..

How much can you bench raw???

also

How long have you been working out for?
 
ok first, you're taking the first right step by getting a karin's. now, FOCUS ON YOUR LOCKOUT. a 400+ raw bench should put you well over 500 shirted.

do lockouts with a narrower grip (pinky on ring). less injury-prone and helps most with lockout. my bench soared when i started doing rack lockouts every week and just added weight every time i did them
 
oh i've done lockouts...i cycle them out with other exercises but i'm going to put them back in and go between them and some other exercises. that's what caused my bench to go up in the first place. last time i did them, it was 700 on those with pin setting pretty high. tb
 
thats a very good lockout

good luck in your training man. i expect to hear big numbers from you rather soon
 
I was wondering if your lockout is the problem, would you set the lockout pins a little lower and try to work with 500 or around that area raw to learn how to generat more force throught a greater range of lockout motion???

Singles are good to learn from, and I like trying to correct form each time. BTW how is your speed?
 
If you are having trouble with the lockout, why not do heavy lockouts in a power rack? I do them periodically, though I'm a bodybuilder not a powerlifter.

Nice job though, I can't hang with you with numbers like that.
 
yeah definitely put them back in

and lockouts in the rack shouldn't be more than 3-4 inches ROM. anything more than that and you're better off doing high boards
 
thanks, brotha. i took another look at sebastian video last night and he mentioned that. i do wide-grip pin presses because i usually don't have a spot for the 5 and 6 board presses. but i'll do them and see what happens. tb
 
jeremys said:
yeah definitely put them back in

and lockouts in the rack shouldn't be more than 3-4 inches ROM. anything more than that and you're better off doing high boards
Click to expand...

When you say that do you mean 3-5 inches after the bar breaks free? When you get alot of plates on there the bar bends so much that you have to bend it several inches to get it to budge from the pins. This is something I noticed when doing these in the past. Anything over 500, and it seems like you have to push the bar 5 or 6 inches to move off the pins. I usually only do maybe in inch or two higher than that. Granted, I'm not a powerlifter, but it did seem to help with my tricep development when I was doing heavy lockouts. I'll take all the help I can get develping ANY part of my arms.
 
that's true. when i do them and the weight get heavier, the bar bends taking away those inches forcing you to push harder. this is what i've experience with them. tb
 
Thats awesome Brute! Fuck man Wish I could approach 500. Bought a shirt when I was 17 but only tried it once didnt know how to use it. Does it really help that much? 100-120lbs I mean. Bet youll be hitting 600 soon enough. Keep getting stronger!
 
yeah it does get harder to move with heavier weights

liek sometiems i'd try to do them 4 inches ROM, but at the end of my sets the bar would only move maybe 3 inches w/ the heavier weights
 
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