Dloves lifting log

[Dlove]

Originally Posted by barnzy7

Whats this more effective technique you speak of?

Sup Barn. You might already doing it. I see a lot of guys sway back a little some a lot and they swing the bar almost below the pecs. After reading up yrs. back in
Haneys book and another one titled Big i tried this,
Keeping the back straight. Dont sway threwout the pull stay stright. Stick the chest out as you bring the bar down. Bringing the bar down to upper pecs and letting the bar up slow. The feet should be planted firm and wide this helps stick the chest out and keeping the back straight. Watching the cable to see if it comes down in a straight line instead of an angle seems to help a lot too. Im sure some like to sway while doing it but after seeing this and trying it for some reason I finally feel the sweep in my lats and not just burning in the arms. Last tip was to pretend your hands are hooks. Instead of grippin the bar to death like on the flat bench, let the lats do the work and just curl your fingers around the bar instead of grippin with the whole hand(thumbless grip). Hope this helps man but you might already have it down.

[fugazee]

Originally Posted by UnamUnserce

Hello Guys,
I am a newbie here.
Can you help me?

[Dlove]

Originally Posted by UnamUnserce

Hello Guys,
I am a newbie here.
Can you help me?

Help you get laid? I know this bangin brazilian chic. 20 dolla 20 minute! Suckie Suckie long time!

I wonder whos alter this is?

[Dlove]

Hit legs today. It went as good as to be expected I quess. I am getting used to lifting in the evening opposed to bright an early a.m. and it's definitely an adjustment. Ive been feeling really good past couple days since ive been drinking my superfoods in the morning. I tell you what that shit is absolutely amazing. 13 servings of anti-oxidants per serving and the powder is derived from fresh fruit and vegetable skins. Love the shit ill drink it to the end.

Really didn't lose a ton of strength after sitting out for a little. The dungeoun the power room is in was un bearable again I sweated like a pig and couldn't breath well. Humidity here is pushin 80% muggy as fuck and still no air flow in that fuckin dungeoun. Workout was done at 70%ME, I didn't have a spot tonight and just getting back all i needed was a blown knee or back knowing my luck. Next week the throttle is down and the shits on!

Box Squats=warm up a little different this time. im going by feel instead of by script. 5 or 6 warmups 5 rep range until I felt good then 2 sets 70% ME 5x305lbs

BB Rows-1 warm-up then ramped up to 3 sets 10x205 no straps, PR is 6x315 no straps never straps actually still haven't bought into the gear, gonna stay strictly raw lifter, Baby I like it Raw(Big Daddy Kane) dont think you guys heard that song, lol.

Pull threws didn't look at the weight I will next week just went by feel 3x10

Extreme quad stretch(Felt amazing) legs trembling held for 60 seconds

Abs 3x20

Read a little more last night on Sheiko training instead of Westside and I understand why that crazy ***** Mike, lol likes their style more. Sheilo focus attention on raw lifting oppsed to being all geared up in robocop suit or wrapped up like a mummy.

Next weeks goals box squat with a spot 5x315 90% ME
BB Rows 10x225 strict Back little more bent than 45 degree

Diet was dead on today, about to have red eye can salmon, brown rice with chop veggies and garlic for post W/O meal after a hot to an icy shower. Already pretty sore anxious to see what tommorow brings.

[Dlove]

Good lord another damn bibliography, lol. People at work have tried to help with this, but it doesn't seem to be working, lol.

[fugazee]

Na Dlove, its all good. I like the long posts, they are very informative. I learn more ready from this section than any other...

Peace

[leanbody]

Yo bro - I second Fugazze - it's a good read and gets me stoked to go throw around some weight myself. i think you're a fukkin moron for not using straps tho - just my opinion. hahahah (hope that's not too harsh...;-) I think the whole strap no strap thing is nonsense as long as you do work to focus on forearms and grip too. i use them on the DB press just so i don't have to worry about the dbs EVER falling out of my hands or going outside of the sweet spot on my palms. Just me.

So keep up the intensity dude and down your green food!

[fugazee]

What's up brudda?
Lean, I dig the straps as well.

Dlove, I hope you stick with the log man, it just doesn't help you, it helps others as well.

Peace

[Dlove]

If I break down and use gear other than chalk it will be straps. Ive used them before and they do really put a lot more weight onto your lifts. I just like my wrists and forearms growing accordingly thats why I dont use them.
However ill take your advice lean and make up for it by doing farmers walk to help grip strength. Id like to beat my DL PR of 535lbs no straps. I wanna hit 600 by the end of the summer probably use straps for that.

Today was good cardiovascular. I played 18 holes of golf so got plenty of walking in. It really helped losen me up too after squats etc... last night. Cant wait to tear into the 2' board press tommorow.

[fugazee]

Originally Posted by Dlove

Today was good cardiovascular. I played 18 holes of golf so got plenty of walking in. It really helped losen me up too after squats etc... last night. Cant wait to tear into the 2' board press tommorow.

Dlove- how much does this help the pain in the shoulders? I am going to start bringing a board in becase I am having too much pain when I bench. How did you make it and can I use my water bottle in instead of a board?

Also, what do you shoot? and dont say scratch!

[mikea]

Originally Posted by Dlove

Ive used them before and they do really put a lot more weight onto your lifts. I just like my wrists and forearms growing accordingly thats why I dont use them.

I used to think like this not long ago, but i dont anymore and im stronger and bigger cuz of it.

First off all, grip strentgh and forearm strength are not the same thing at all!!! Yes they do connect but they are not the same. Forearms are trained by doing curls mainly, ie. reverse curls and pinwheel curls. Grip is trained by static and active gripping, ie. static holds of bars, plate pinches, hex holds and different crushing methods. Farmers walk is a great gpp exercise and great for other things also, but for gripping dont think its the holy grail, just like board pressing is not also.

Second off all, why should you limit bigger stronger muscle groups to the strentgh of your grip? More weigth should mean more mass and strentgh rigth?! A guy like Andy Bolton who happens to pull the most in competition in the world, do you know what hes biggest obstacle is for not pulling even more? Thats rigth GRIP! So you dont think he should be adding 100+pounds to the bar at practice and getting the other pulling muscles stronger? I think he should and so does he.

The other great thing about using straps for everything is that you get to really concentrate on the bigger stronger muscles and after training your grip is relatively fresh to do some gripping exercises! I like hex holds and dumbell pinching!!
I want to add that ever since using straps for my forearm exercises, i am using a lot more weigth and they are getting FINALLY closer to where i want them to be!

Other big thing thats apparent is that a lot of people have started a BB magazine mentality in a way that more exotic new exercises are the way to grow, like board presses etc, now while i do think they are great exercises and great ways to overload the body, they are nothing like the great 4(bench, military press, squat, deadlift) and the olympic moves, they really are the holy grail for strentgh when used accordingly.

[mikea]

Originally Posted by fugazee

Dlove- how much does this help the pain in the shoulders? I am going to start bringing a board in becase I am having too much pain when I bench. How did you make it and can I use my water bottle in instead of a board?

Imho forget the board for now Fug, try incline or decline benching, or even better floor presses or military presses and start getting your shoulders ROM better by doing different streching, also spend time learning a groove for your bench that doesnt stretch the shoulders that much, if your flaring your elbows out then you shoulders should hurt.

And no you cannot use your waterbotle unless you have the benching power of leanbody(lol sorry old man) because its gonna get crushed.

Dont start overanalyzing at this point brother, stick to the basics and do not train to failure(thats rigth i have looked at your log) when you stall and are not creating new pr`s, cruise for a week, and then drop 10% of your maxes and start building up again. It can be pretty boring i know, but a lot of people like to overanalyze and get to new exiting things, but the secret of continuing raw strentgh is just simply basic hard work.

[mikea]

Yo Dboy! Dont get to the point where your thinking about the next method your gonna do, stick to the now!

You have got the brains, intensity and willpower to tear some shit up for shure, stick to the basics now and when that BW to RAW POWER ratio starts changing its gonna be great to see what you can lift, just dont get overzelous and train smart and there is no doubt in my mind you will be a strong SOB!!!

Like i said to you before that yes wsb is good but its soooo hard to make to work for full rom raw strength, i think simple ol peridiosation is the best way. Once you feel you need more i would rather jump on to madcow 5x5, variation x, Sheiko(WARNING: allthough it does work great its soo fucking boring) then wsb. Look at Ed Coans training too, personally i have failed simply because for me its too much volume but i have seen the coan-philippi deadlift program work great!

[Dlove]

Mikey you got me a little confused bigdog. You mentioned before to hit the boards for a full rotation that it might help increase my raw flat bench? Kinda like box squats how guys use lower than parralel boxes to help their natural squat power and help get out of the hole better.

Only thing I gotta disagree with you on is flat boards in BB magazine, I haven't looked in a flex or ironaman for a while but dont ever re-call seeing them in one. I always thought they were just a staple in powerlifting used to help increase shirted or raw bench?

I see your points on straps for DL and BB Rows etc... the straps just always seem to murder my wrists for some reason. I would love to increase my weight on DL since thats my favorite and only strong point. Little off subject maybe you could give your insight but im thinking by really focusing on box squats and hammy accesory work like good mornings etc... then after a month try pulling again and my strength will rise big. Kinda crazy thinking to most im sure but im thinking it will work? Best way to increase strength in a major lift is working around it by hitting the bodyparts that support it? Is this right and good protocol for powerlifting. Example box squat for a month then DL and see where thats at. I would love to tell someone if asked that I increased by DL by not doing them, lol. I know this is overanalyzing a little bro , just curious if i am on the right track and way of thinking. My favorite BBer and someone I admire for his dedication is Dave Draper he thinks a little along these lines but not to this extent. Back in his day competing against Arnie he said he didn't even know what he was gonna work on until he stepped foot in the gym and then worked what ever felt liked it needed worked. Im thinking you think along the same lines after reading your posts that this game like others is by feel not script. I get off track with this sometimes and I appreciate you pointing it out along with all the other great insight you got. I need to look up a lot of the grip exercises im curious how to incorporate them into my routine maybe then I will break down and go by straps, lol. Especially since lean says im a fool for not using them. My Dad always said it's a fool to not listen to an old wise man, lol Just Playin Lean.

[Dlove]

Originally Posted by fugazee

Dlove- how much does this help the pain in the shoulders? I am going to start bringing a board in becase I am having too much pain when I bench. How did you make it and can I use my water bottle in instead of a board?

Also, what do you shoot? and dont say scratch!

I dont feel pain in the shoulders at all with the boards. I have to say Decline is my favorite though and my new gym does not have one. Their decline roman sit up bench doesn't even decline enough to put it in the power rack. Im gonna talk to are strength coach for the highschool football kids whos in there everday all day and see if we cant get one. Football in this town rules all, lol. They sell more highschool football shirts and hats in are local Walmart, lol.

Golf is my game brother. It's not easy lifting heavy and keeping a nice stroke though. LOTS OF STRETCHING! Only thing that helps me shoot still. I used to be a 5 handicap my short game keeps me from ever getting near scratch. Yesterday was my first day back in 2 yrs., lol. Still pumped out 4 drives over 300. I love golf unlike baseball where you can take yrs. off and still get back in the groove where baseball is not like that.

[Dlove]

Sorry Fug if you want the boards two 2x6 boards cut 13inches at home depot. Nail them together there ya go. Thats for the ones you dont need a holder. Fortunately I got someone to hold them then you just make one boards 13 inches and the other i think is 36inches. I would think if your shoulder is bothering you to hit them or decline but check with mikea he's my go to as you can tell im sure.

[fugazee]

Originally Posted by mikea

Imho forget the board for now Fug, try incline or decline benching, or even better floor presses or military presses and start getting your shoulders ROM better by doing different streching, also spend time learning a groove for your bench that doesnt stretch the shoulders that much, if your flaring your elbows out then you shoulders should hurt.

And no you cannot use your waterbotle unless you have the benching power of leanbody(lol sorry old man) because its gonna get crushed.

Dont start overanalyzing at this point brother, stick to the basics and do not train to failure(thats rigth i have looked at your log) when you stall and are not creating new pr`s, cruise for a week, and then drop 10% of your maxes and start building up again. It can be pretty boring i know, but a lot of people like to overanalyze and get to new exiting things, but the secret of continuing raw strentgh is just simply basic hard work.

Damn mikea you caught me. I am getting to excited when I lift I want to hit it as hard as possible. I will start to bring the weight down so I can get a solid 5reps while leaving 1 in the tank.

Thanks bro for watching and advising...

[mikea]

Just to be clear, do everything the opposite as the old man(lean) tells you

No i didnt say board pressing would be in flex, just the same mentality that because something is different and exotic its gonna be the bomb, how every issue theres a new thing, but its the basics that really work the best.

And yes boardpressing is a great way to overload triceps and i think its a good thing for you at this point, but not for someone like fug who is starting again.

But i dont really believe in doing rotations of exercises, i just keep a log formyself and hit exercises that hit muscle groups that i feel that are the weak links, kinda what the idea is with me exercises in wsb. But yes at beginning its easier to do rotations before you have a better understanding on what those weak points are, i also believe that full rom moves should be used atleast 80% of times for raw guys, and hit weakpoints with your assistance work, but keep the assistance work fresh also. And this is where it gets tricky and you need to know shit, so again stick to full rom the most of the time.

What style do you deadlift? I pull Jouko Ahola style if you looked at the video i posted in your journal a while ago, so for me its 90% back, so training hams and glutes wont do much for me, where as my style is more abs, lower and upper back plus quads.

Also like louie recomemds squat with a narrow stance in workouts and work the hams hard with assistance, and when you go for a new squat pr go for sumo stance if thats your thing, but dont forget about quads because they are needed a lot for any kind off deadlift or squat.
Wheres your weakpoint when you pull?

One more tip for rotating exercises and what to choose, go for your weakest moves, where you can move the least amount of weigth, because that is the best way to see where you are weak.

[mikea]

Originally Posted by Dlove

I dont feel pain in the shoulders at all with the boards.

This is what i love about boardpresses the most!! The problem is that because the the rom is shorter you can lift heavier weigth and you should have form 100%, no flaring of elbows. I once couldnt do any sort of pressing for 6months because i lost my form in a board press and it really fukked my shoulder up bad.

But now i like narrowgrip flat bench(really tuck my elbows so they rub my body) and military presses where i keep my elbows pointed out forward all the time, these i can do pain free, and streching has helped me a hell of a lot! Try and add 20 to 40 pounds to your military press and see how easy it is to break your previous flatbench record.

[Dlove]

What style do you deadlift?

I used to deadlift narrow stance like you and the heavy hitter juoko in the youtube. I dont think my arms were close enough together though. When I was pulling a little ways back my stance was wider and thinking about it my back didn't get hit enough. Im gonna switch back to more of a roman DL.


Wheres your weakpoint when you pull?

from the break and my grip goes way before my back even with chalk.

[Dlove]

Todays session started out rough and then some unexpected shit happened. I went in today with all intentions to use the boards and the gym was empty, usually is on saturday around here. My chic yelled at me for looking at this blonde that came in and she wouldn't hold the boards for me, lol so no-one to hold them. I didn't have my 13inch cut ones with me to slip under the shirt either so I was sol.

Incline BB Press warmed up 6 sets then 205x4 sloppy so I dropped to 185 for 6 real strict
then finished off with a burner 135x 10 slow. I didn't feel a pump until after that last burner set. I know this is kinda off track but I was pissed and really wanted a pump.

JM Presses, 3x10 50's not sure about proper form on these?

Flat bench stretch, this is where shit hit the fan I dropped the weight and the rubber off the DB bounced so hard on the rubber mat it flew into the mirror and cracked it. Fucked up shit, ehh?

Lat-pulldown, weak today noticed my weight stack isn't KG it's weight per handle kinda different. I was at 90 x10 so 180

Went and held 80lb DB's for as long as I could I liked this a lot about the only thing I liked

Polished off with High rope pulls on the crossover superset to high rope crunch. 3 sets

As you can see not a good day. This little tiffs with the girlie has to go in the gym. I have developed a major staring problem with nice lookin ladys after 6 cycles of test etc... so I can't blame this on her. I need a chat board dedicated to women problems, lol. Then breaking the living shit out of the mirror. I really liked holding somewhat of a heavy DB for a good period of time though shit gets out built aggresion like no other. I am gonna look up some other grip exercises I think their gonna help tremendously.

I get so mad working my chest. I cant fiqure out for the life of me how I can probaly still DL close to 500 but incline bench 205x4 shit doesn't add up. And yet even better my chest is hard and decent size and has a nice seperation threw the middle pecs believe it's called the axilla. Shit really doesn't make sense with that. Something is lagging and needs fixed and I dont know what!

[mikea]

ROFL! Been there bro, training with your girl can get messy, but like me shes the only one i have many of times to train with!

From the horses mouth: YouTube - JM Press with intro

GREAT friggin tri exercise!

I hear you on the chest and benching, but i have heard numerous times how people have torn a pec and after learned benching with tris and finally got big numbers, so the Q goes: How strong are your tris bro?

[Dlove]

Originally Posted by mikea

ROFL! Q goes: How strong are your tris bro?

You know mike i had a feeling you were gonna come back with that. Tris like shoulders are a very weak link for me always have been. Somehow arms ove 19 inches when on test though.

JM Press is sweet and I liked that video dude explains that to a tee. Theier like a hardcore skull crusher with a wider grip stricter form it seems like with the straight bar lowered below the chin. I used the DB's im sure BB is more effective always is for me at least on other exercises.

[Dlove]

Originally Posted by mikea

ie. static holds of bars, plate pinches, hex holds and different crushing methods.

What are crushing methods? I looked up hex holds and static bar holds still little confused on them but id like to know about these crushing methods too?

Also I was curious when you like to throw these into your session? Thanx again Brudda!

[leanbody]

Shit - you two dudes wrote a fukkin espistle! No mo trash talkin Leanboy here or I'll have to come out swinging and fix your wagon! And I'm not afraid to come to Thailand to whoop your ass - mikea! LOL Ok I give, you guys know i thing or two. i am liking the JM presses - look more intense and foicused than the close grip BB press. Good vid my Finnish stallion penis! (ROTFL)

I'll be interested to see how this shakes out for both of you. Maybe i'll try it next....