Training Log

[zxe003]

Good lifts bro. Quick question, I'm familiar with the speed bench that Beast promotes, but (and sorry if this is a stupid question) what are you doing exactly when you hit pause benches? Are you talking about holding the weight at the chest for a pause and then coming up? Or are you talking about negatives? ....?

 

[WalkingBeast]

Good lifts bro. Quick question, I'm familiar with the speed bench that Beast promotes, but (and sorry if this is a stupid question) what are you doing exactly when you hit pause benches? Are you talking about holding the weight at the chest for a pause and then coming up? Or are you talking about negatives? ....?

I believe he means bringing the bar down to the chest, pausing for a slight moment and then pushing the bar back up. You eliminate any momentum that way. I like my momentum, so you wont see me training this way too often! haha

 

[wtlftr]

a 3-2-2-1 rep phase

 

[Tom Treutlein]

Two things.

One, how do you do one-arm snatches?

Two, do you notice anything different with drag curls? I've tried them, kind've liked the burn. Still, they're a bit awkward for me. Lats feel like they get in the way, too.

 

[Lord_Suston]

Good lifts bro. Quick question, I'm familiar with the speed bench that Beast promotes, but (and sorry if this is a stupid question) what are you doing exactly when you hit pause benches? Are you talking about holding the weight at the chest for a pause and then coming up? Or are you talking about negatives? ....?

My version is a little different. Basically I bring the bar down about 2 sec, let it rest on my chest for 1 sec, no arm resisitance so when the weight gets heavy then I use a pad. Then I explode up with the bar about 1 sec tops on way up

Tom-Drag curls leave the stress off my front delts and shift the stress onto my bicepts and gripping muscles. ONe arm snatches are lke normal snatches just done with one arm, a lot more back movement IMO plus more shoulder muscles are recruited per shoulder

 

[Lord_Suston]

Squat 135x10-wu, 225x5-wu. 315x5, 325x5, 335x5, 345x5, 355x5- all were done with ease and good speed, had a slight balance problem cause I was squating in Sneakers , should have use my normal shoes

Box squat 2x8 with 255- real easy

Leg ext 100x8, 110x8, 120x8

Leg curl 70x8, 80x8, 90x8

Shrugs 185x15, 205x15, 225x15, 245x15

Easy Day all together. Tings I learn today, use the thickest bar you can get cause the other one bend and wip to much, alway remeber squating shoes

 

[Dieharder]

squat bare foot!! did this the other day and really helped out my balance and esp explosion coming out of the hole.

 

[Lord_Suston]

squat bare foot!! did this the other day and really helped out my balance and esp explosion coming out of the hole.

I would love too but unfortunally I can't due to my arches. Basically last time I tryed I only had 135 on the bar and my feet started to hurt on the plantar fascia. Went to my doc and he basically told me from years of doing sprints that my arch is really pronounced so I needed to lift with sneaker at least and preferally shoes with slight heel to accomodate my arches. Thank you for the advie though

 

[Lord_Suston]

Seated Military BB press, 95x10, 135x8, work sets; 155x5, 160x5, 165x5, 170x5, 175x5-all reps were lowered to clavicles and head back, when bar went past my head on way up I pushed my head through my arms to control the lockout and minimize any pec involvement.

OHP Pause-style: 2x8reps with 105. Talk about fucking tough, I can rep that shit all day seated or standing without a full pause, but add a pause and standing and my shoulders were on fire

Neutral grip db press: 35'sx8, 40'sx8, 45'sx8-easy reps but holding each lockout for a full 2 count sucks.

Modified Face-pulls: 80x10, 90x10, 100x10-rear delts were on fire, new grip and new position of the pulley made all the difference.

Push-downs with modified pulley height: 90x10, 100x10, 110x10-put the pulley at sternum height so I couldn't use any other muscle besides my tricept to move the fucking weight.

French press- 55x12, 60x12, 65x12- tris were done, use a long ROM on these

Total time 40 minutes-should rest some more between 5x5 sets but weight was light today. Got adjusted thank god cause I got really fucked up due to squat bar episode, been getting by by using pain killers

 

[Scotsman]

Pausing any motion makes it so much more difficult. They work damn well though.

Cheers,
Scotsman