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Personal Journals discussion on Full Speed Ahead, within the Members Section; Next week's going to be sweet. We'll see how the pec holds up. DE Bench will be changed to RE ...


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Old 10-13-2006, 04:45 PM   #111
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Next week's going to be sweet. We'll see how the pec holds up. DE Bench will be changed to RE Bench for the oncoming 3 weeks. 5 x 5 bench press is going to be pretty difficult to get back to. It'll most certainly bring down my OHP's to some small extent.

Gonna be interesting to see how well it'll help bring up my 1 RM for bench pressing. I found speed bench is VERY important for an increased bench so far! More so for using bands of course.

I think when I first started with Matt back 17 weeks ago, my flat bench was somewhere around 345 lbs since I had a pec tear AND was doing DC training, which has nothing to do with flat bench!

Now I'm currently at 395 x 1 on my own. Almost 405 lbs, with the 2 finger spot about halfway up. So tremendous progress incorperating speed bench and max efforts. Now we'll see if there's more to be gained with RE/DE bench days in three week cycles.

Obviously there will be since there will be an increase in upper body mass with the repetition method. Plus, this will give me a greater opportunity to work on my form....Specifically, the path of the bar moving from sitting on my lower chest to lockout in a "J" fashion. I've been neglecting that lately, so it'll definately help.

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Old 10-15-2006, 04:24 PM   #112
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ME BENCH: Felt tired today. Not enough sleep. Took longer warming up for incline barbell than usual just to be safe. After my warmups I did 225 x 5, 275 x 3, then 330 x 1 (15 lb PR). Felt easy and could've gone heavier. Drop set of 275 x 5 good ones.

Reverse Band JM Presses I worked with sets of 5 reps up to a new 5 RM. Did 4 sets ending with 250 x 5. My form felt a little sloppy towards the last few reps. Oh fucking well..

JS Rows feel easier every week. Next week I'm adding another 5 pounds and doing 270 for 3 x 8. Hammer strength overhead presses I added a lot more weight to. Went from 240 to 260 lbs for 3 sets of 10 reps. Next week I'll throw 3 plates per side and see if I can rep out with that. Beyond that I'm going to change out this exercise for another.

Did preacher curls with the heavy straight bar for arms ss w/ banded pressdowns for a change. Don't really like preacher curls, but I'll give it a go for a few weeks. Pressdowns I got 2 x 20 slow burners.

Ended with a 45 lb set of 15 reps for hammer curls leaning on a wall.

Overall, got my PR so I should be satisfied. Next time (tomorrow) I'm hitting up 200 mg caffiene to avoid sleepwalking in the gym.
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Old 10-15-2006, 04:47 PM   #113
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hey dan...awesome work

im gonna go off topic here....well, "highjack" the thread temporarily.

js rows = back is parallel to floor, right?

now for someone like me who has longer legs and short arms, i have to bend my knees a GREAT extent to get the perfect form. is that ok?

coz so far all my rows are yates-style.

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Old 10-15-2006, 05:03 PM   #114
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js rows = back is parallel to floor, right?

now for someone like me who has longer legs and short arms, i have to bend my knees a GREAT extent to get the perfect form. is that ok?

coz so far all my rows are yates-style.
LOL, if I did Yates style, I'd be doing rows with 365 lbs!

Basically, JS (aka Pendlay) rows are with the weight DELOADING completely on the floor, just like a deadlift. Your back is 100% parallel to the floor. This means you're really low to the ground.

Having long legs simply means that you can space your feet out further.

JS Rows essentially elliminate the lower back work that Yates style has. It makes you use only your rowing muscles without turning the lift into a cross between a hyperextension and a shrug that Yates can easily turn into. IME, if you need a weight belt for any type of a ROW movement, then it's not going to be as effective. If I did Yates style, I'd most certainly need a belt.

So for ME, I'd rather choose between either rack deadlifts or JS Rows for back rather than bothering with Yates rows working at a 45 degree angle to the floor.

The way I think of it is this.. When you do cable rows, do you sit straight up and contract the v-bar into your stomach with a slight lean or do you lean far back and shift the emphasis on your biceps and traps? In my opinion, JS Rows translate to other back movements whereas Yates style allows more poundage due to more momentum/cheating.
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Old 10-15-2006, 05:07 PM   #115
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ok got u

im gonna do them in 2 weeks and im gonna post vids at the time to check on form. let me know what u think at the time.

thanks for the help

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Old 10-15-2006, 05:20 PM   #116
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Congrats on the Bench PR.

I defiantly agree with JS Rows over Yates style for eliminating lower back work and thus as you said more effectively works your rowing muscles.

Good luck tomorrow.


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Old 10-15-2006, 05:31 PM   #117
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Originally Posted by slayer of souls View Post
Congrats on the Bench PR.

I defiantly agree with JS Rows over Yates style for eliminating lower back work and thus as you said more effectively works your rowing muscles.

Good luck tomorrow.

Thanks bro! Matt should be getting back to me tomorrow about what we talked about!
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Old 10-16-2006, 04:24 PM   #118
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ME SQUAT/DEADLIFT:

Didn't have any motivation today. Just going through the motions. It was just one of those days..

Parallel Squats weren't strong today. Shit, even 315 felt heavy!..And I'm trying to increase from last time's 435! Worked up to 405 x 1, then loaded 440 lbs and moved it about a fucking inch. Oh well. I just didn't feel very strong all day with anything. But, I AM pretty fucking pissed off about it, so I'm gonna tell Matt that I'm holding this lift over next week. DROP set of 335 x 6.

Goodmornings I did good on at least. Last time I got 285 x 3. This time I worked up to 305 x 3 (belted on final set).

Same supplementals as previous.

----

Bad day. My mechanics WERE piss poor IMO. I remember I didn't suck in a deep breath before decent, decended too slowly, had my head straight instead of trying to keep it up (which started turning my squat into a GM), ect....

We'll see how the rest of the week unfolds. If I continue having some strength issues, then next week will think about a full DELOAD to screw my head back on straight. One exercise shouldn't constitute a deload week though. I am NOT going to failure on any supplementals and I'm rotating ME lifts weekly (conjugate), so there's no reason why I should take one..Especially considering that I just hit a 15 lb PR for incline barbell just yesterday! I'm chalking today up to ZERO MOTIVATION.

If I'm strong the rest of the week, then I'm doing this workout over again next week instead of doing OLY front squats for ME.
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Old 10-18-2006, 04:00 PM   #119
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RE BENCH:

Great day. Did 5 x 5 flat bench with 285 lbs. Felt a little difficult doing repetitions vs. hitting a max single. I can totally see this really giving my strength an extra boost in the long run!

Strict standing military press was difficult to follow bench with. Did 210 for 3 x 5.

Decline DB was the deciding factor for me taking a DELOAD next week. Grabbed the 115's and started busting them out when all of a sudden I felt a TINY pinch in my left pec. Nothing major at all, but I treated it seriously nonetheless. I dropped the DB's after about 5 easy reps and continued on with back and arms.

No need to re-tear my pec. No fucking way. Especially when I'm currently at my biggest/strongest I've ever been!! I left the gym wearing a wife beater for the first time (I always wear sleeveless shirts) and everyone remarked about how big I've gotten. I love telling them how much I eat since I'm all natty.

I sent the email to Matt about choosing a deload, so we'll see what he says.

Aside from the pec, I feel a little rundown, and my muscles are sorer longer than usual. And after a poor ME Squat performance, I'm in need of my first real deload after blasting for 17 weeks. I consider half of that going light and getting accustomed to the training, so that doesn't really IMO count. So about 10 weeks of hardcore training conjugate style before I needed my first deload.

I attribute it to NOT going to failure on any supplemental (aside from triceps/shoulder presses), and switching out ME's weekly.
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Old 10-19-2006, 12:28 AM   #120
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very charming
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