[Zerocrew1984]

Originally Posted by Standard

Do you find you get much out of the standing ab crunches

I've never "felt" much either on these. so i stopped. but as i got stronger on squats and stuff i tried these crunches again and i got a lot stronger on them. so there may be some kind of correlation. i know devil loves them so thats good enough for me. i usually superset them with something else though so i feel like im working.

yes stoney, more out of his legs and head pulling back. he said hes seemed to fix that and its working.

[mschatz]

Originally Posted by Stonebreaker

More out of his legs? Were we looking at the same clip? The failed 455 I saw got off the floor just fine, it was past his knees when it stalled out. That's a back sticking point, not legs, no?

Youre out of your element Donnie!

It seemed to me like he straightened his legs really quickly which made me think he was trying to lift most of the weight with his back. But my deadlift isnt the greatest so i might just not know what im talking about.

[Stonebreaker]

Dude, the Chinaman is not the issue here!

I'd thought that the leg factor drops off after the bar clears the knees, and that's where the lift stalled.

Then again, it's not like I'm getting 455 off the floor, either.

[Cap'n]

That rug really tied the room together, did it not?

[enright3060]

- Chinaman is not the preferred nomenclature.

Stoner: I think the consensus is that I could get more out of my leg drive. I’ve got to (1) keep my head back; (2) drive hard with the legs; and (3) get the hips under the bar as it moves past my knees (or fire my glutes). The goal is to get my legs to move the bar fast so that my weakest part of my body – my shitty back – can lock out the heavier weight. Although the best part of my 455 miss was my leg drive, I think that (given my leg strength) I should be able to start the lift more efficiently. Plus, I was using too much back in that pull.

This seemed to work. I think my 1rm is 430, but I did 425x1x3 yesterday without any problem. I’m going to work on rack pulls next.

Also – Stoner – how did you miss the 230 bench press? You got the 225 pretty easy…..

[mschatz]

Ha! I knew it was a lack of leg drive...

*laughs at stony*

[Stonebreaker]

It wasn't lack of leg drive, it was lack of enough leg drive to compensate for a lack of back strength.

As for me missing 230: it was paused instead of touch-and-go, and it just seemed to be a bad day for the gym. I don't doubt that I have it in me, it just hasn't come out yet.

[Zerocrew1984]

Originally Posted by Stonebreaker

As for me missing 230: it was paused instead of touch-and-go, and it just seemed to be a bad day for the gym. I don't doubt that I have it in me, it just hasn't come out yet.

remember the tip to do some BOR's before your bench attempt. that might help you stoney. pullups help me. when i can do them

[enright3060]

ME Push:

Warm-up:

Various chins singles

Bench Press:

135x5
135x5
185x5
205x3
225x3

Reverse Band Bench Press with #4 bands

225x3
275x3
295x3
315x1
335x1
345x0 (bad form)
315x5
315x4

This was my first time doing reverse band bench press. I was a pissed about missing the 345 after the 335 went up pretty easy.

DB Press:

55 # dbs x8 (each hand)
75 # dbs x8 (each hand)
85 # dbs x8 (each hand)
95 # dbs x7 (each hand)

T-Bar Rows:

45x8
90x8
135x8
180x6
180x6
180x10

Db Rolling Tri Extensions (off the floor)

45x3x6 (each)

Alternating Db Hammer Curlz:

50x3x10 (each)

Today was a pretty good effort. My form broke down on the reverse band bench on the 345, but I’m still working on lowering the bar smoothly. My bench continues to be a work in progress.

[enright3060]

DE/Speed work – Legs

DE Box squats (box approx. 14-15 inches):

135 + #4 bands x2 (Band is choked twice)
185 + #4 bands x2
225 + #4 bands x2
225 + #4 bands x2
245 + #4 bands x2
245 + #4 bands x2
245 + #4 bands x2
275 + #4 bands x2
275 + #4 bands x2
275 + #4 bands x2

I’m still trying to figure out the right weight with the bands for speed work. I need to stay in the 245+ range. Also, band work is a killer on the PC.

Core Work:

Russian twists with medicine ball:

3x20

Lateral Side Bends (out of cable pull down machine)

140x10
160x10
170x10
170x10

More PC work:

Good Mornings:

135x5
185x5
205x5
225x5
245x5 (a meaningless PR b/c I have no idea what my max on the exercise would be)