I can't get my arms back far enough to get the bar on my traps, I rest the bar for GMs on my neck, how in the hell do you do it? I've gone as wide as I can in the power rack, no good 
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- Thread starter Saturday Fever
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Remember I do my Good AMs with a big arch, as if I was going to be squatting. Stance aside, I setup for Good AMs the same way I setup for squats. Remember, too, to have your elbows pulled forward, your shoulders pulled back, and pull DOWN on the bar as if you want to bend it over your shoulders.
All that combined with the arch will keep the bar in place.
All that combined with the arch will keep the bar in place.
Damn, bench of death?!?! That's insane as are most of your lifts! Awesome job SF! Do we get to incorporate some cool things like that into my lifting maybe... 
Everything is looking really solid SF, keep up the hard work. Competition is just around the corner, I am really looking forward to you kicking some a*s bro.
I am always tempted to jump back on the Westside bandwagon. But not just yet.
I am always tempted to jump back on the Westside bandwagon. But not just yet.
Saturday Fever said:
Why 82 exactly? How did you get that number? ARe you just working up more each time or something?
I am almost positive that SF just reps out to failure on his bench of death. 82 is not a # that he's striving for, he's just doing rep after rep after rep until he can't complete another---and he ended up with 82 reps.
Bench of Death is purely egotistical. I just rep until I pin myself. I used to do 105 but I tried 135 this time. The extra weight I'm handling with the bench shirt has really done wonders for my raw strength on the bench. I think I'm good for a raw 315 or more at this point. Guess I'll have to do some raw work after November to see how accurate that guess is.
Oh, and I've modified my goal numbers. I want to bench 450 in November instead of 405. I also need to modify my squat and deadlift numbers a bit. Need to do some math and figure out what will total over 1731.
Oh, and I've modified my goal numbers. I want to bench 450 in November instead of 405. I also need to modify my squat and deadlift numbers a bit. Need to do some math and figure out what will total over 1731.
You're in the bay area. There's no reason we shouldn't throw the occasional weekend session together. If nothing else, we can just lift together. It would be really cool if we could get your Good AMs squared away.
Perhaps sometime in October we can get together and lift. I'd love to compare notes.
Perhaps sometime in October we can get together and lift. I'd love to compare notes.
Defintitely open to it, I could use the helping hand. I'm used to driving up north every few months anyway, even drove up to Oregon about 700 miles just a couple years ago, with 2 stops there and 2 stops back (blah).
I hate to say the word "machine" but there is actually a GM machine in my gym currently.
I hate to say the word "machine" but there is actually a GM machine in my gym currently.
Morning!! 
DE Sq/DL Day
Hi Andreahots!
Workout this morning was out of control. I intentionally did 2 seperate sets of speed work. One heavier than normal, one lighter than normal. Went well. Speed was much better than I would have thought. Also, as a sidenote, I'm no longer poking myself with needles. Really curious to see how things go as my body slowly returns to normal.
Speed Squats (full gear, heavy)
4 sets of 2 with 405
Speed Squats (gear, light)
4 sets of 2 with 295
SLDL
3 sets of 1 with 495
4 sets of 1 with 505
Reverse Hypers
3 sets of 12 with 205
Abs (what the hell, abs?!?)
200
Hi Andreahots!
Workout this morning was out of control. I intentionally did 2 seperate sets of speed work. One heavier than normal, one lighter than normal. Went well. Speed was much better than I would have thought. Also, as a sidenote, I'm no longer poking myself with needles. Really curious to see how things go as my body slowly returns to normal.
Speed Squats (full gear, heavy)
4 sets of 2 with 405
Speed Squats (gear, light)
4 sets of 2 with 295
SLDL
3 sets of 1 with 495
4 sets of 1 with 505
Reverse Hypers
3 sets of 12 with 205
Abs (what the hell, abs?!?)
200
ME Bench Day
Today was a milestone in my training life. Also, this weekend I'll be in Sacramento and my brother and I are going to hit Squat and Deadlift numbers to see where I'm at and re-identify weaknesses so I can accelerate those lifts.
Skulls
5 sets of 5 with 125
Bench (shirt, elbows)
315xNT
345x1
375x1
405x1
425x1
450x1 (pop off the chest was unreal)
Side Lateral/Front Raise Superset
3 sets of 8 with 40/40
Ghetto-Isometric Decline (raw, sets of 4)
355
355
355
355
355
*SQUASH*
Halfway to 500 on a legit lift is a big milestone for me. As such, I egotistically grabbed the tape and measured my pumped arms. Unflexed they were 17". Flexing my biceps my left arm showed up at 17 1/8". Flexing my triceps, my left arm (again with the left) showed up at a hair (literally) over 17.5". Tomorrow they'll be smaller, but for today I'm revelling in it.
Today was a milestone in my training life. Also, this weekend I'll be in Sacramento and my brother and I are going to hit Squat and Deadlift numbers to see where I'm at and re-identify weaknesses so I can accelerate those lifts.
Skulls
5 sets of 5 with 125
Bench (shirt, elbows)
315xNT
345x1
375x1
405x1
425x1
450x1 (pop off the chest was unreal)
Side Lateral/Front Raise Superset
3 sets of 8 with 40/40
Ghetto-Isometric Decline (raw, sets of 4)
355
355
355
355
355
*SQUASH*
Halfway to 500 on a legit lift is a big milestone for me. As such, I egotistically grabbed the tape and measured my pumped arms. Unflexed they were 17". Flexing my biceps my left arm showed up at 17 1/8". Flexing my triceps, my left arm (again with the left) showed up at a hair (literally) over 17.5". Tomorrow they'll be smaller, but for today I'm revelling in it.
I had to quit rack benches previously because of lack of wraps.
My wrists couldn't handle the load when I was pressing 345 for the first time. I made a very quick stop at elitefts to pick up their Metal wrist straps. They add a whole different type of discomfort to the lift, but at least I don't have my wrists rolling around like they want to drop the bar on my head.
When I first started using equipment, I looked like I got my ass kicked. Bruises and "pinch marks" all over the place.
When I first started using equipment, I looked like I got my ass kicked. Bruises and "pinch marks" all over the place.
Welp, the results are in, and I have to admit I'm a bit unhappy with the. After hitting 450 on bench I did squats and deads with my brother to see where I'm at. Squats are fine, deads are pissing me off. I think I need to get back to the mentality that I'm going to have to do all 3 lifts in one day, with deads being last, and that is a hinderance. Here's how it worked out for me:
Squats
555
575
595
Deadlifts
600
MISS
605
That means my total as of now is 1650. My squat, apparently, needs to be HUGE because I end up exhausted by the time I get to deads afterwards. I am hoping to squat 650 now. And I hope to pull 610. And either one of those will be bigger or my bench is going to have to get another 20 pounds or so. All 3 prospects are looking dim. :-/
Squats
555
575
595
Deadlifts
600
MISS
605
That means my total as of now is 1650. My squat, apparently, needs to be HUGE because I end up exhausted by the time I get to deads afterwards. I am hoping to squat 650 now. And I hope to pull 610. And either one of those will be bigger or my bench is going to have to get another 20 pounds or so. All 3 prospects are looking dim. :-/
Eh, don't sweat it SF. Keep eating big, and I guarantee that you'll total elite at the meet. I can't get over your squat numbers. You have to get some squat/bench videos up I am really curious how your form is, and how benching with a bench shirt looks.
I agree with Mike. You're making great progress. When you get into the comp, your adrenalin will be sky high and you'll be blasting those weights. 450 shirted is awesome man. I bet your raw bench is more then 315.
ME Sq/DL Day
You guys are too kind. I hope you're all right and that things work out. I'll just do what I do and with that little bit of luck I talked about a while back, I will get where I'm going.
Today was a heavy Sq/DL Day. After Saturday's adventure in frustration, I wasn't sure how recovered I'd be so I went ahead and used SLDL as a ME lift.
Reverse Hyper
3 sets of 12 with 205
SLDL (raw)
...the usual string of warmups...
405x1
435x1
465x1
495x1
515x1
GHR
4 sets of 20 (oodles of half reps at the end but who's coutning )
DB Rows
5 sets of 5 with 90
You guys are too kind. I hope you're all right and that things work out. I'll just do what I do and with that little bit of luck I talked about a while back, I will get where I'm going.
Today was a heavy Sq/DL Day. After Saturday's adventure in frustration, I wasn't sure how recovered I'd be so I went ahead and used SLDL as a ME lift.
Reverse Hyper
3 sets of 12 with 205
SLDL (raw)
...the usual string of warmups...
405x1
435x1
465x1
495x1
515x1
GHR
4 sets of 20 (oodles of half reps at the end but who's coutning
)DB Rows
5 sets of 5 with 90
I don't own any straps. It's not any more taxing than a normal dead, except I have to go two directions instead of just up.
I'd like to take this opportunity, however, to give props to the inventor(s) of chalk.
I'd like to take this opportunity, however, to give props to the inventor(s) of chalk.
Bench Assistance Day
Side Lateral Raises
4 sets of 6 with 40
OH DB Press (on a bench)
2 sets of 12 with 80
Band Face Pulls
4 sets of 20
Tate Press
3 sets of 12 with 50
Side Lateral Raises
4 sets of 6 with 40
OH DB Press (on a bench)
2 sets of 12 with 80
Band Face Pulls
4 sets of 20
Tate Press
3 sets of 12 with 50
I'm listening to Nelly and Christina Aguilera's new song on the radio right now. Everyone that walks by my office is looking at me like I'm a 16 year old girl.
Haha. I really dislike Nelly. I like Christina Aguilera, though. But the song they're doing together on the radio has a catchy little beat to it. 
