About that time II (training)

AKIRA · 12-29-2006, 06:22 PM

125lb DBs for rows? Damn. Thats ahead of me I think.

Malley · 12-29-2006, 06:25 PM

I was getting the 145's for 6 strict reps. Now those are tough! But in the shadows of the program that weight sure was tough!

Malley · 12-29-2006, 06:34 PM

I have now looked into extreme stretching and I am going to do it.

Pylon · 12-29-2006, 07:34 PM

Share the link (if you got one)!

Stewart20 · 12-29-2006, 07:54 PM

Quote:

Originally Posted by Double D

One set enough?

YES!!!

And I wouldn't really label what you are doing as DC training...it is DC-Like...you have taken some of the principles and used them, but you are NOT doing DC training. I just wanted to tell you that before anyone else jumps all over you for that....just label it push or pull or whatever

unless you are doing the routine to a T, then you really aren't doing DC....

Malley · 12-29-2006, 10:14 PM

Yeah Stew I mentioned I used some of the DC ideas and things like that in my DC training thread.

Hey Pylon theres a thread in like the second page of this thread.

Malley · 12-30-2006, 04:33 PM

So I decided to workout today.

Basically an upper push because my legs and lower back were so damned sore.

DB Bench
95x9
rp
95x4
rp
95x2

OH Press
155x9
rp
155x4
rp
155x2

Skullls
115x9
rp
115x5
rp
115x2

Laterals
30x10
*easy
40x10
*strict on every rep.

Hanging knee ups
bwx20
bwx20

Ab Lounge
bwx25 (4 sets)

Side Bends
40x20 (2 sets)

Crunches
2 setsx20

Bat Speed Drill-10 reps with each weight of bats. (bats went from about 45-50 ounces (heaviest), then the 30 ounces I swing, and then the lightest being a broom stick.
This goes 10 hacks with each bat. This circuit goes through 3 times.

Workout time-55 minutes (with weights)
Workout time-10 minutes (bat drill)

Malley · 12-30-2006, 04:34 PM

So I think I am going to have to drop the DB presses and use a BB. Simply because I cannot do the DB's easily because we have to use the little oly bar on each and it takes a ton of effort to put them down and then hoist them back up. Its not like we can rack it and go back to it. I would love to stick to db's beings my strength is increasing with em. Any ideas guys?

Brutus_G · 12-30-2006, 04:58 PM

Quote:

Originally Posted by Double D

So I think I am going to have to drop the DB presses and use a BB. Simply because I cannot do the DB's easily because we have to use the little oly bar on each and it takes a ton of effort to put them down and then hoist them back up. Its not like we can rack it and go back to it. I would love to stick to db's beings my strength is increasing with em. Any ideas guys?

Use DBs till your shoulder feels better. You could then use pec flys for the chest. Wide grip dips maybe

Malley · 12-30-2006, 05:01 PM

Well the dip bar he gots doesnt move and its about average. I am not a big fan of flyes, I dont see them improving my bench strength. I think my shoulder will be ok, I was just trying to find something else to do in the mean time. Dammit I need a gym membership! To bad the closest is like 45 minutes away, I defnitly wont be driving there.

Malley · 12-30-2006, 05:06 PM

BTW-Did extreme stretching today as well, it hurt, but felt good at the same time, kinda wierd.

Triple Threat · 12-30-2006, 05:39 PM

Quote:

Originally Posted by Double D

I need a gym membership! To bad the closest is like 45 minutes away, I defnitly wont be driving there.

Do you live out in the country? It's hard to believe that there aren't any gyms within a closer driving distance. I don't blame you. I wouldn't drive that far either.

fufu · 12-30-2006, 06:24 PM

Back to the old westside stuff, I'm curious to how much you trained your benching technique. Did you ever read any articles on how to better your technique?

Malley · 12-30-2006, 07:35 PM

Trips There really isnt. I live in the country. I live like an hour from Springfield Illinios. Which even Springfield is po-dunk.

Fufu I read some articles, but it was just the proper techniques on how to bench. Nothing really comes to mind in adding to your bench. I know they preach alot of back and tricep work. As you do your ME stuff once a week you really arent suppose to do regular bench other than your dynamic days. Instead you are suppose to do things like; board presses, floor presses, close grip incline presses, etc. As far as benching to get your bench up, there really isnt any.

Side note I am sore as fuck!

fufu · 12-30-2006, 07:51 PM

Quote:

Originally Posted by Double D

Trips There really isnt. I live in the country. I live like an hour from Springfield Illinios. Which even Springfield is po-dunk.

Fufu I read some articles, but it was just the proper techniques on how to bench. Nothing really comes to mind in adding to your bench. I know they preach alot of back and tricep work. As you do your ME stuff once a week you really arent suppose to do regular bench other than your dynamic days. Instead you are suppose to do things like; board presses, floor presses, close grip incline presses, etc. As far as benching to get your bench up, there really isnt any.

Side note I am sore as fuck!

I'm not talking about assistance training. There are elite level powerlifters and strength coaches who would disagree with you. They really preach that working on your bench technique can improve your bench alot.

fufu · 12-30-2006, 07:52 PM

Here's an article for you.

http://www.elitefts.com/documents/pr..._the_bench.htm

Malley · 12-30-2006, 07:55 PM

I have seen all of that before. I dont think it was that exact article, but westside has all of that on their main website.

Malley · 12-30-2006, 09:07 PM

I would really like some ideas on what to do to incorporate DB bench into my routine without having to resort back to BB?

**P-funk** · 12-30-2006, 09:31 PM

Quote:

Originally Posted by Double D

I would really like some ideas on what to do to incorporate DB bench into my routine without having to resort back to BB?

i don't think i am understanding your question......If you want to DB press more and not BB press, then just do DBs.

Malley · 12-30-2006, 10:43 PM

Well P, if you look back you will see what I mean. I am doing a total push and a total pull routine. On my push day I am doing DB's however, I am incorporating some ideas from DC (the idea of rp). You see it is very tough for me and my partner to lug these weights up and down and still try to get the rest in thats needed. I feel like I am spending those 10-15 seconds resting, lugging weights back up into position to do another set. Understand?

Brutus_G · 12-31-2006, 01:31 PM

If only you didnt bench so damn much

Stewart20 · 12-31-2006, 03:33 PM

yeah, you can't really do dbs with rest pausing. I am going to attempt it with the shoulder press, but still I can see that becoming a pain in the ass as well...db bench is definitely out for me, as lugging up 130lb dbs after 20 seconds of rest isn't gonna cut it

Malley · 12-31-2006, 04:16 PM

Brutus I am only benching about 3/4 of what I am wanting to.

Stewart Yeah I figured they were out for now. I love doing them though. I think one day a week I will run rp on bench and the other day I will knock out 4 sets of DB bench close to failure.

No training today as I am suffering from some serious DOMS. It is pretty ridiculous actually.

Stewart20 · 12-31-2006, 04:37 PM

Quote:

Originally Posted by Double D

Brutus I am only benching about 3/4 of what I am wanting to.

Stewart Yeah I figured they were out for now. I love doing them though. I think one day a week I will run rp on bench and the other day I will knock out 4 sets of DB bench close to failure.

No training today as I am suffering from some serious DOMS. It is pretty ridiculous actually.

or, you can always just straight set the db work....for instance, if you want to include db bench into a rp workout rotation, just do a straight set with the dbs...I might do that on shoulder press, just do a straight set instead of rest pause...

it seems to me you are having a real hard time grasping that one intense set to failure is enough for you....don't forget your frequency here...you don't want to overdo it with lots of sets....

Malley · 12-31-2006, 04:39 PM

Yeah your right. So do one set of rp with the BB and then a straight set with the DB?

Pylon · 12-31-2006, 05:09 PM

Happy New Year...wait a minute. Didn't I do this already?

Stewart20 · 12-31-2006, 05:33 PM

Quote:

Originally Posted by Double D

Yeah your right. So do one set of rp with the BB and then a straight set with the DB?

yeah, that's what I would do

12-29-2006, 06:22 PM	#91
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,892 Photos: 3	125lb DBs for rows? Damn. Thats ahead of me I think.
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

12-29-2006, 06:25 PM	#92
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,014	I was getting the 145's for 6 strict reps. Now those are tough! But in the shadows of the program that weight sure was tough!
	www.crossfit.com

12-29-2006, 06:34 PM	#93
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,014	I have now looked into extreme stretching and I am going to do it.
	www.crossfit.com

12-29-2006, 07:34 PM	#94
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Top 5!!! Posts: 6,478 Photos: 3	Share the link (if you got one)!
	"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

12-29-2006, 10:14 PM	#96
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,014	Yeah Stew I mentioned I used some of the DC ideas and things like that in my DC training thread. Hey Pylon theres a thread in like the second page of this thread.
	www.crossfit.com

12-30-2006, 04:33 PM	#97
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,014	So I decided to workout today. Basically an upper push because my legs and lower back were so damned sore. DB Bench 95x9 rp 95x4 rp 95x2 OH Press 155x9 rp 155x4 rp 155x2 Skullls 115x9 rp 115x5 rp 115x2 Laterals 30x10 easy 40x10 strict on every rep. Hanging knee ups bwx20 bwx20 Ab Lounge bwx25 (4 sets) Side Bends 40x20 (2 sets) Crunches 2 setsx20 Bat Speed Drill-10 reps with each weight of bats. (bats went from about 45-50 ounces (heaviest), then the 30 ounces I swing, and then the lightest being a broom stick. This goes 10 hacks with each bat. This circuit goes through 3 times. Workout time-55 minutes (with weights) Workout time-10 minutes (bat drill)
	www.crossfit.com

12-30-2006, 04:34 PM	#98
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,014	So I think I am going to have to drop the DB presses and use a BB. Simply because I cannot do the DB's easily because we have to use the little oly bar on each and it takes a ton of effort to put them down and then hoist them back up. Its not like we can rack it and go back to it. I would love to stick to db's beings my strength is increasing with em. Any ideas guys?
	www.crossfit.com

12-30-2006, 05:01 PM	#100
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,014	Well the dip bar he gots doesnt move and its about average. I am not a big fan of flyes, I dont see them improving my bench strength. I think my shoulder will be ok, I was just trying to find something else to do in the mean time. Dammit I need a gym membership! To bad the closest is like 45 minutes away, I defnitly wont be driving there.
	www.crossfit.com

12-30-2006, 05:06 PM	#101
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,014	BTW-Did extreme stretching today as well, it hurt, but felt good at the same time, kinda wierd.
	www.crossfit.com

12-30-2006, 06:24 PM	#103
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,442 Photos: 7	Back to the old westside stuff, I'm curious to how much you trained your benching technique. Did you ever read any articles on how to better your technique?
	fufu's 1337 Journal Your diet will set you free.

12-30-2006, 07:35 PM	#104
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,014	Trips There really isnt. I live in the country. I live like an hour from Springfield Illinios. Which even Springfield is po-dunk. Fufu I read some articles, but it was just the proper techniques on how to bench. Nothing really comes to mind in adding to your bench. I know they preach alot of back and tricep work. As you do your ME stuff once a week you really arent suppose to do regular bench other than your dynamic days. Instead you are suppose to do things like; board presses, floor presses, close grip incline presses, etc. As far as benching to get your bench up, there really isnt any. Side note I am sore as fuck!
	www.crossfit.com

12-30-2006, 07:52 PM	#106
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,442 Photos: 7	Here's an article for you. http://www.elitefts.com/documents/pr..._the_bench.htm
	fufu's 1337 Journal Your diet will set you free.

12-30-2006, 07:55 PM	#107
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,014	I have seen all of that before. I dont think it was that exact article, but westside has all of that on their main website.
	www.crossfit.com

12-30-2006, 09:07 PM	#108
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,014	I would really like some ideas on what to do to incorporate DB bench into my routine without having to resort back to BB?
	www.crossfit.com

12-30-2006, 10:43 PM	#110
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,014	Well P, if you look back you will see what I mean. I am doing a total push and a total pull routine. On my push day I am doing DB's however, I am incorporating some ideas from DC (the idea of rp). You see it is very tough for me and my partner to lug these weights up and down and still try to get the rest in thats needed. I feel like I am spending those 10-15 seconds resting, lugging weights back up into position to do another set. Understand?
	www.crossfit.com

12-31-2006, 01:31 PM	#111
Brutus_G Registered User Join Date: Mar 2006 Posts: 5,124 Photos: 24	If only you didnt bench so damn much
	"My main objective is to be professional but to kill him." "I want to rip out his heart and feed it to him [Lennox Lewis]. I want to kill people."- Mike Tyson

12-31-2006, 03:33 PM	#112
Stewart20 My little pain in the ass Join Date: Sep 2005 Location: in my home gym Posts: 2,924 Photos: 2	yeah, you can't really do dbs with rest pausing. I am going to attempt it with the shoulder press, but still I can see that becoming a pain in the ass as well...db bench is definitely out for me, as lugging up 130lb dbs after 20 seconds of rest isn't gonna cut it
	http://futuretrainer.blogspot.com/ --My new blog!!

12-31-2006, 04:16 PM	#113
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,014	Brutus I am only benching about 3/4 of what I am wanting to. Stewart Yeah I figured they were out for now. I love doing them though. I think one day a week I will run rp on bench and the other day I will knock out 4 sets of DB bench close to failure. No training today as I am suffering from some serious DOMS. It is pretty ridiculous actually.
	www.crossfit.com

12-31-2006, 04:39 PM	#115
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,014	Yeah your right. So do one set of rp with the BB and then a straight set with the DB?
	www.crossfit.com

12-31-2006, 05:09 PM	#116
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Top 5!!! Posts: 6,478 Photos: 3	Happy New Year...wait a minute. Didn't I do this already?
	"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton