do deadlifts thicken waist

[pullinbig]

tonight was bench assistance work. I only list the work sets.

4 board press
355x3
375x3
395x3
5 board press
415x3
435x3
455x3
rack lockouts
365x3
395x3
425x3
455x3
485x3
515, got two and missed the third rep.

back and ham work on thursday. i'll post results.

feels so good to be in the gym on a regular basis again. after spendig over a year injured and missing training sessions because of my wifes health i am very happy with my numbers. i know these are small to some but to me it represents victory over injury and adversity.

i have my first meet coming up in a few weeks after having not competed in well over a year. I normally do full power but I am doing a bench meet first meet back.

hope you guys find these posts informative and useful. train smart.

[0nyx]

my routine for yesterday was for my chest and triceps

for the past 2 1/2 - 3 weeks pullinbig has had me on a routine to gain size +strength. it has worked fantastic so far..

story goes.. for the past 7-8 months my bench press has been at a halt at 135 lbs. i could get that done fine, but when i went up to 155lb i stuggled out only a couple reps, but needed some help. the weight i was normally doing, even started to feel heavier at times..

well, the past three weeks now .. my first week i did my bench and got up to like 145lbs .. heavy ... the week after somehow i got my bench to 160 lbs for 5 reps. and yesterday :

Bench press :
4 warm up sets
2 work sets - 1- 170 lbs x6 ... and since i had a spot, i thought what the hell ... i threw on 180 lbs hoping to push out 1 ... but got 180 x 6 as well. pullin had me widen my grip a little more than what i used to have, and since i did this i also felt it a lot more in my pecs.

board press (lacking board as of now ... but hes hounded me, so im getting 1 ) i bring the weight down to about 6 inches above my chest pause for 3-5 secs , then push up

2 sets - 135 lbs

incline bp
2 sets x 115 (need to work on my form for incline, as i usually am a little wobbly and strain my shoulders sometimes)

dips -
1 set wide grip x bodyweight
1 set close grip x bodyweight (couldn't use weights cuz my tris were already shot )

side lateral raises
2 sets .. 10 lb db x 8-10

thats about it for my workout.. i feel much stronger ... and it has worked great in no time ill be competing against pullin (just joking sir )

[pullinbig]

Originally posted by 0nyx
my routine for yesterday was for my chest and triceps

for the past 2 1/2 - 3 weeks pullinbig has had me on a routine to gain size +strength. it has worked fantastic so far..

story goes.. for the past 7-8 months my bench press has been at a halt at 135 lbs. i could get that done fine, but when i went up to 155lb i stuggled out only a couple reps, but needed some help. the weight i was normally doing, even started to feel heavier at times..

well, the past three weeks now .. my first week i did my bench and got up to like 145lbs .. heavy ... the week after somehow i got my bench to 160 lbs for 5 reps. and yesterday :

Bench press :
4 warm up sets
2 work sets - 1- 170 lbs x6 ... and since i had a spot, i thought what the hell ... i threw on 180 lbs hoping to push out 1 ... but got 180 x 6 as well. pullin had me widen my grip a little more than what i used to have, and since i did this i also felt it a lot more in my pecs.

board press (lacking board as of now ... but hes hounded me, so im getting 1 ) i bring the weight down to about 6 inches above my chest pause for 3-5 secs , then push up

2 sets - 135 lbs

incline bp
2 sets x 115 (need to work on my form for incline, as i usually am a little wobbly and strain my shoulders sometimes)

dips -
1 set wide grip x bodyweight
1 set close grip x bodyweight (couldn't use weights cuz my tris were already shot )

side lateral raises
2 sets .. 10 lb db x 8-10

thats about it for my workout.. i feel much stronger ... and it has worked great in no time ill be competing against pullin (just joking sir )

yeah.... if you get you a board or two to work with. go get ya chunk of sumpin 5 or 6" thick and quit messin around before you hurt you little wings. lolololol

[pullinbig]

OK here it is. keep in mind that i have a bench meet coming up 4/3/04 so my back and ham work will be abbreviated for the next few weeks. We have our heavy bench day on saturday so i wanna be fresh for that. with that said

dead lifts
545 x 5
585 x 3

bent over rows
405 x 5
425 x 4

i normally would do at least one more exercise and hit the deads a little heavier but this is maintenace work til the meet is over.

lift safe and train hard everyone.

[slobberknocker]

Nice job bro.

[pullinbig]

hope to meet you one day big guy

[0nyx]

Originally posted by pullinbig
hope to meet you one day big guy

don't worry... we will meet

u were talking to me right haha jj

[pullinbig]

Originally posted by 0nyx
don't worry... we will meet

u were talking to me right haha jj

yeah i was talkin to you, you big ol strapper of a man.

well had a dissapointing day today. my wife, who is disabled, had several siezures this morning so i couldnt go to the gym. I feel so bad for her. but on an up note I am going to get my squat suit out monday and see where I am at on my squats and if they are close to repecatable i'll do full power at the Va beach APF state meet in a few weeks. I am a full power guy so bench only is not all that appealing. two weeks of training for a meet is not good but i am going just to have fun and visit with some old friends. I'll post results Monday, so hopefully i'll haver some good news. I havent had my squat suit on in over a year so this should be intersting. train smart everyone.

[josh81]

pullinbig, I gotta tell you man, I'm so pumped on starting the routine you gave me on monday. The gains seem almost unreal...

[pullinbig]

Originally posted by joshisripped
pullinbig, I gotta tell you man, I'm so pumped on starting the routine you gave me on monday. The gains seem almost unreal...

the key to gains is training smart and not getting injured. progress, consistancy and not overtraining will yield pounds on the bar and muscle on you frame. post you progress my friend so all can see that strength builds muscle not the other way around. good luck bro.

[pullinbig]

well here it is. i must say that i am very dissapointed with some of my so called friends. couldnt get anyone to help me tonight with my equipment so i just did a regular leg workout by myself while they trained beside me. oh well what goes around comes around.

squats
605 x 5 reps

box squats
405 2 sets x 5 reps

leg presses
1340 x 5 reps.

limped home, ate, showered and looking forward to mamas touch a bit later.

good luck every one and remeber to always to helpful to the next lifter. lifting is a privelage and not life and death.

[pullinbig]

bench assistance work tonight. since i was working out by myself i had to make a few modifications to the routine. all of these lifts were done in the power rack. for you guys that dont have boards this will work as a replacement of sorts till you get some boards and a spotter or two.

i set up in the power rack so that the bar was about 6 inches off my chest in the starting position. wide grip

315 x 5
335 x 5
355 x 5

then moved the bar up so that the bar was appr 8 inches off chest at starting position. wide grip

355 x 5
375 x 5
395 x 5

i must say that these feel alot different from board preses and i could feel them hitting my pecs hard. normally board presses targets the tris more.

lock outs. bar is app 10 inches off chest in the starting position. these are done with a mediumn grip. after doing the other rack presses i could tell that i was fairly spent. last week i went up to 515 on these but today 395 was it.

395 x 3
395 x 2

i was done. next week hopefuilly some one will be there to spot on the board presses

train smart everyone and remeber to be curtious to other lifters and clean up your weights when you are done.

[epzin]

board presses? can someone explain this to me? and pullinbig, whats your reasoning in using a power rack, with the bar starting 6 inches from the chest? dont get me wrong, not bashing at all, just really curious, .... i need to get my bench up aswell, its moving, but at a slower pace then i would like. very motivating post so far everyone! keep em coming.

do you lock out on every rep at the top? or elbows slightly bent? how much of a pause at the bottom?

[pullinbig]

Originally posted by epzin
board presses? can someone explain this to me? and pullinbig, whats your reasoning in using a power rack, with the bar starting 6 inches from the chest? dont get me wrong, not bashing at all, just really curious, .... i need to get my bench up aswell, its moving, but at a slower pace then i would like. very motivating post so far everyone! keep em coming.

do you lock out on every rep at the top? or elbows slightly bent? how much of a pause at the bottom?

board presses are: 2x6s nailed together to make anywhere from 1 to however many thick you want it to be. these are used to work the upper part of the bench. since i am a powerlifter and bench in a dbl denim bench shirt I only need to work the top part of my bench. if you can move a weight off your chest but are lacking at lockout then board presses are for raw benchers as well. also board presses are one of the best tri exercises in the gym. lay the board on your chest with someone holding it and bring the bar down and touch the baords. slight pause then press. yes lock out each rep. also if you have a sticking point in your bench, set the pins/boards at that height and start from there. good luck. i posted a pic of board presses some where. i'll see if i can find it and post it again. i may have posted it on another board.

[pullinbig]

Originally posted by epzin
board presses? can someone explain this to me? and pullinbig, whats your reasoning in using a power rack, with the bar starting 6 inches from the chest? dont get me wrong, not bashing at all, just really curious, .... i need to get my bench up aswell, its moving, but at a slower pace then i would like. very motivating post so far everyone! keep em coming.

do you lock out on every rep at the top? or elbows slightly bent? how much of a pause at the bottom?

found this pic on the internet of a baord press. this girl is doing a close grip board press. our boards are bigger but you get the idea here. i need to take my didgital camera to the gym so i can post some pics of the proper way to do board presses and some of the other movements i recommend. i'll make a point to do that in the next week or two for you guys who are trying the PLing routines for the first time. she is using a three board. three boards thick.