Posted August 29, 2016 Time for a new log Made a total of 552.5 at raw nationals. Have a fair bit of experience at pl now, which does help me keep my cool and make rational decisions with attempts. My goal is 580-600 and I won't be stepping back on the platform until I know I can do it. Going to stay 93s as just never going to be competitive in 105s. Going to really work on building weak points as that seems to have held back my squat and dead. jimmybro1, Kiwichook, Monarchking and 1 other like this Share this post Link to post Share on other sites
Posted August 29, 2016 Mon 29/8/16 Front squat (harness ) flat shoes Barx10 60x5 80x3 100x3 120x3 140x3 (pb I think) 120x4 100x3x5 Wide stance ssb good morning 55x6 75x3x6 Barbell glute bridge 60x3x10-12 Hanging knee raise 2x20 Solid session. Pretty strong for first day back. The harness allows more weight to be moved. Only downside is its a bit bit. Still better than wrecking arms trying to hold the bar. Going to really attack the posterior , especially good mornings Share this post Link to post Share on other sites
Posted August 29, 2016 Did you make that harness thing? Share this post Link to post Share on other sites
Posted August 29, 2016 1 minute ago, PETN said: Did you make that harness thing? Na. It's from get strength. About 380$ worth. My mate got it off trade me cheap. Def makes fronts way easier. It's a bit big tho. Still does the job. Leaves bite Marks in you traps Share this post Link to post Share on other sites
Posted August 29, 2016 Might get one when I start squatting again Share this post Link to post Share on other sites
Posted August 29, 2016 9 hours ago, PETN said: Might get one when I start squatting again http://store.getstrength.com/front-squat-harness/ Share this post Link to post Share on other sites
Posted August 29, 2016 10 hours ago, PETN said: Might get one when I start squatting again Will you also be using a pussy pad on the bar? Share this post Link to post Share on other sites
Posted August 30, 2016 9 hours ago, bang_bang said: Will you also be using a pussy pad on the bar? Wasn't planning on squatting again Share this post Link to post Share on other sites
Posted August 30, 2016 Ties 30/8/16 Floor press Barx10 40x5 60x4 80x3 100x3 100plus one chain x3 100plus two chain x3 110plus two chain x1 115plus two chain x1 (shit form. Had to lift ass up. Not counting it) 100 (no chain) 3x5 Upright rows 5x5 Triceps and biceps Monarchking and Realtalk like this Share this post Link to post Share on other sites
Posted September 1, 2016 Thurs 1/9/16 SSB box squats with bands Barx couple sets 55x3 75x3 Add bands X3 95x 8setsx2 Deficit SLDL 80 3 x 12 Standing hamstring curl 4x12 Biceps for few sets Ab wheel 12/15/15 Loving training atm. Trying new things, doing biceps every day atm lol. Hammers and posterior are sore as too. Realtalk likes this Share this post Link to post Share on other sites
Posted September 1, 2016 im no expert but isnt it recommended to stay tight at bottom on box squat? or are you keeping tight but it just looks like u relaxing when you leaning back like that? Share this post Link to post Share on other sites
Posted September 1, 2016 16 minutes ago, FellowshipOfTheRon said: im no expert but isnt it recommended to stay tight at bottom on box squat? or are you keeping tight but it just looks like u relaxing when you leaning back like that? My tech prob isint perfect but you are supposed to sit back into the box to unload the hips. I'm still staying tight Share this post Link to post Share on other sites
Posted September 2, 2016 Fri 2/9/16 Volume/ speed bench Paused Bars xfew 40x5 60x3 80x4 100x10sets x3 Close grip 80 3x12 Seated good mornings ssb 55x10 95x10 Triceps and biceps Trained with a potential lifter tonight was fun. Bench was speedy and pretty easy. Technique getting dialed in Realtalk likes this Share this post Link to post Share on other sites
Posted September 5, 2016 Mon 5/9/16 Beltless deficit dl 60x5 100x3 120x3 140x3 160x2 180x2 200x2 210x1 180x3x3 Barbell hip thrusts 60kg 4x10 Lat pull down 3x20 Hammer curls 3x30 Solid session. Core was feeling it big time. Happpretty much first time doing these. Happy with with getting 210 relatively easy. Brought a inzer bench shirt that should arrive today. Hopefully it fits. Might have a play weds when my mate comes over to give me a hand Share this post Link to post Share on other sites
Posted September 7, 2016 Weds 7/9/16 Max effort bench 2bd press Bar few 40x5 60x5 80x4 100x2 120x2 130x1 140x1 142.5x1 145 xnope Red slingshot 140x1 145x1 SSB Pause squat 115 3x3 Was going to have a go in bench shirt but It hasn't arrived yet. Need to work on tightness in bench. Always trying to improve Share this post Link to post Share on other sites
Posted September 8, 2016 Thurs 8/9/16 Bench shirt work Barx10 40x5 60x5 80x4 100x2 Put shirt on 120 x1bd 130 x2bd 140x 1nd 150x 1bd (miss grooved couldn't press it) 150x 2bd 150x1bd 155x2bd That was painful and fun I guess. Bit of a buzz tbh. Took a bit to find any sort of groove. Still wasn't perfect but still ok for a first go Realtalk likes this Share this post Link to post Share on other sites
Posted September 8, 2016 With a bench shirt... doesn't that mostly help with the press off the chest and dimishing assistance at the mid to lock out? So it's negligible how much it's giving with board presses. Although I could see there's a big difference between 1 board and 2. Be great to overload your lockout I imagine. Share this post Link to post Share on other sites
Posted September 9, 2016 4 hours ago, HarryB said: With a bench shirt... doesn't that mostly help with the press off the chest and dimishing assistance at the mid to lock out? So it's negligible how much it's giving with board presses. Although I could see there's a big difference between 1 board and 2. Be great to overload your lockout I imagine. agree, i always wondered why the big equipped benchers do so much board work, but i guess yeah its to overload the lockout because thats the bit they need to be strongest at as gives the least shirt assistance @soundsgood will know more Share this post Link to post Share on other sites
Posted September 9, 2016 I understand it in the sense that you gradually reduce the boards to increase the range of motion with a weight you can't shift full range. Just the shirt seems like a pointless addition BUT if you're gonna lift in a shirt you need to train in the shirt. Share this post Link to post Share on other sites
Posted September 9, 2016 1 hour ago, HarryB said: I understand it in the sense that you gradually reduce the boards to increase the range of motion with a weight you can't shift full range. Just the shirt seems like a pointless addition BUT if you're gonna lift in a shirt you need to train in the shirt. It's really just a bit of fun tbh. Don't think I'll compete in it. I have heard of instances where it does help guys raw bench numbers, which would be nice. It actually wasn't that hard to get down to the 1bd and I recon I could get to chest easy enough. Just need more practice grooving it. I tried 150 first time around and pressed it in my raw groove. Went nowhere. I found it pretty fun and bit of a buzz. Pretty hard work, can def say the shirt don't do all the work lol Share this post Link to post Share on other sites
Posted September 9, 2016 The boards allow you to train with different loads and intensities in the bench shirt. They help you to learn the shirt and let you get a touch with different weights on the bar. Learning the shirt and the path to bench is so important. It allows you to build a program around your shirt which is very important. It pointless just maxing in your shirt all the time and hoping for the best. For a novice equipped bencher there is usually a small range in weight on the bar by which a full rom bench press is acheivable. Any heavier the lifter will be able to touch the chest but won't be able to lock out. Any lighter and the lifter won't be able to get a touch on the chest. I remember a member here who was new to a shirt doing equipped bench and he couldn't touch a weight to the chest and 10kg heavier and he couldn't lock it out. So rather than benching and pausing in thin air, the boards let you get a touch in different ranges making training safer, better and more specific. of course there is the overload aspect for raw benching too with bench assist slings. The guys I train with occasionally in whakatane do a lot of board work and I have learnt so much from them and seen great return on it. Bigken1985 likes this Share this post Link to post Share on other sites
Posted September 10, 2016 On 09/09/2016 at 6:20 PM, Realtalk said: The boards allow you to train with different loads and intensities in the bench shirt. They help you to learn the shirt and let you get a touch with different weights on the bar. Learning the shirt and the path to bench is so important. It allows you to build a program around your shirt which is very important. It pointless just maxing in your shirt all the time and hoping for the best. For a novice equipped bencher there is usually a small range in weight on the bar by which a full rom bench press is acheivable. Any heavier the lifter will be able to touch the chest but won't be able to lock out. Any lighter and the lifter won't be able to get a touch on the chest. I remember a member here who was new to a shirt doing equipped bench and he couldn't touch a weight to the chest and 10kg heavier and he couldn't lock it out. So rather than benching and pausing in thin air, the boards let you get a touch in different ranges making training safer, better and more specific. of course there is the overload aspect for raw benching too with bench assist slings. The guys I train with occasionally in whakatane do a lot of board work and I have learnt so much from them and seen great return on it. I do think raw benchers can be abit wierd with boards and shirts. It's like a Raw purist thing. More than one person I have talked to have seen gains go their raw bench from a shirt due to the overload. Slingshot just isint the same Share this post Link to post Share on other sites
Posted September 10, 2016 I just don't think they understand the concept of it properly bro. I didn't really until I had it explained to me and did it with people who knew what they were doing. I still think it's really important people build a base to their raw bench press first before trying all this out. Hey man, you got a shirt so go to town in it and look forward to following it like usual Share this post Link to post Share on other sites
Posted September 10, 2016 21 minutes ago, Realtalk said: I just don't think they understand the concept of it properly bro. I didn't really until I had it explained to me and did it with people who knew what they were doing. I still think it's really important people build a base to their raw bench press first before trying all this out. Hey man, you got a shirt so go to town in it and look forward to following it like usual Yeah agree with you. You can't play with this stuff too soon.and if you do bench shirted you can't just do no raw work. Cause your raw may then go to shit Share this post Link to post Share on other sites
