dpc Posted May 13, 2014 Author Share Posted May 13, 2014 Yeah I definitely didn't push it but I worked so I'm happy. What do you think of belts? I've heard great reviews about bestbelts.net. Also a few other companies. Have any opinions? Quote Link to comment Share on other sites More sharing options...
MattM Posted May 13, 2014 Share Posted May 13, 2014 I saw your text but was training! Sorry :p As far as belts go I would try to get a efs lever belt, it's what everyone seems to like at meets and everyone besides me at the garage has/had one... I briefly looked at the site, it looks ok. I would choose a two pronged option if you go that route. Quote Link to comment Share on other sites More sharing options...
dpc Posted May 13, 2014 Author Share Posted May 13, 2014 I'm on a bit of a budget but I did find another site I wanted to ask you about. Ill send the link to you later when I remember it. I think no matter what I get it'll be better than before. Quote Link to comment Share on other sites More sharing options...
MattM Posted May 13, 2014 Share Posted May 13, 2014 Ok I'll be keeping an eye on the phone, you're right they are a bit expensive. I just plan on wearing my leather strap until it breaks and getting a nice one at that time haha Quote Link to comment Share on other sites More sharing options...
dpc Posted May 17, 2014 Author Share Posted May 17, 2014 5/16/14 Squat Day 2 sets of 5 on makeshift reverse hyper Box squat barx5 70x5 85x5 100x3 110x5 125x5 145x7 (prescribed 5) 17.5 inch rack pull 115x5 135x5x3 Leg press (this leg press is the heaviest I've ever used. nice but really heavy) 1 plate on each sidex12x2 GHR 3 sets of 5 In the past I used the GHR more like an inverted back raise. Today I actually tried to use it in a GHR way. Not sure if form is crap or just weak but didn't really feel anything in my hamstrings and it was pretty damn difficult. abs Prowler 50 lbs for 4 trips 1 Quote Link to comment Share on other sites More sharing options...
dpc Posted May 18, 2014 Author Share Posted May 18, 2014 5/17/14 Bench Press Bench Press barx5 60x5 75x5 90x3 95x5 110x5 125x5 (prescribed 5) military press barx8 65x8 75x8 85x9 lying tri extension with ez curl bar 35x12x4 inverted row with legs on box (body was parallel with floor when raised to bar. i had my hand grip in the same grip i bench press in) 4 sets of 5 reps one set of light abs 27 total wide grip pull ups Quote Link to comment Share on other sites More sharing options...
dpc Posted May 21, 2014 Author Share Posted May 21, 2014 (edited) 5/20/14 MIlitary Press 5 week Military Press 45x5 55x5 65x5 70x3 80x5 90x10 (prescribed 5 reps) Floor Press barx6 75x6 95x6 115x6 Wide Grip Lat Pulldown (lighter weight and paused at the bottom and squeezed lats) 70x10x3 Chest flyes (did these slow) 15x15x2 bar pushdown supersetted with db curl 70x15x2 20x10x2 70x10 20x10 21 total wide grip pull ups I think I'm going to make my accessory work more bodybuilding style after watching an hour long seminar I saw today that Dave Tate put on about accessory work. Good workout and leg feels 100% normal throughout it Edited May 21, 2014 by dpc Quote Link to comment Share on other sites More sharing options...
MattM Posted May 21, 2014 Share Posted May 21, 2014 5/20/14 MIlitary Press 5 week Military Press 45x5 55x5 65x5 70x3 80x5 90x10 (prescribed 5 reps) Floor Press barx6 75x6 95x6 115x6 Wide Grip Lat Pulldown (lighter weight and paused at the bottom and squeezed lats) 70x10x3 Chest flyes (did these slow) 15x15x2 bar pushdown supersetted with db curl 70x15x2 20x10x2 70x10 20x10 21 total wide grip pull ups I think I'm going to make my accessory work more bodybuilding style after watching an hour long seminar I saw today that Dave Tate put on about accessory work. Good workout and leg feels 100% normal throughout it I remember doing a little digging into Tate's philosophy on assistance work, but don't quite remember why he chooses to use higher rep ranges (15+) so often. What does he have to say on the subject? Quote Link to comment Share on other sites More sharing options...
dpc Posted May 21, 2014 Author Share Posted May 21, 2014 There is a 10,000 article he just wrote about it and an hour video he made about it. He says for accessory work he wants to train the muscle not the movement. He wants the muscle bigger so he doesn't blow his wad with a 1000 lb leg press. He instead does a 300 lb leg press for 20 slow reps. He also says this helps his joints and ligaments. That when you do so much physically taxing work with your main movements and supplement work that it's nice to give the joints a break. He basically believes that with every single heavy set of bench or squat or whatever you are in fact breaking down those joints and this way you can work them in the accessory section without hurting the joints. I'm basically doing it just to get bigger since I'm so small. So I'll do my main movement and then 1-2 supplement exercises. THen after that I'll do the accessory stuff that is more bodybuilding. Here is the article: http://articles.elitefts.com/training-articles/supplemental-strength/ Quote Link to comment Share on other sites More sharing options...
dpc Posted May 22, 2014 Author Share Posted May 22, 2014 5/21/14 Squat 5 day Box squat barx5x2 70x5 85x5 100x3 120x3 135x3 150x6 (prescribed 3) Deadlift 115x3x2 135x3x3 Felt decent but I'll be going real light on this stuff until I know my bakc is feeling okay. Leg Press machine 1 plate per sidex15x3 GHR 3 sets of 6 Abs Quote Link to comment Share on other sites More sharing options...
MattM Posted May 22, 2014 Share Posted May 22, 2014 5/21/14 Squat 5 day Box squat barx5x2 70x5 85x5 100x3 120x3 135x3 150x6 (prescribed 3) Deadlift 115x3x2 135x3x3 Felt decent but I'll be going real light on this stuff until I know my bakc is feeling okay. Leg Press machine 1 plate per sidex15x3 GHR 3 sets of 6 Abs Looks like you are killing the leg workouts! Nice. So I read that Tate article I think I might do some pump work after my lift for the muscles the movements use. How do you think he would respond to a guy such as myself who has up to 7 comp events to train? (Db press, yoke, farmers, dead lift, odd object loading, keg press, tire flip medley, truck pull) these events are in my next two comps... Quote Link to comment Share on other sites More sharing options...
dpc Posted May 22, 2014 Author Share Posted May 22, 2014 5/21/14 Squat 5 day Box squat barx5x2 70x5 85x5 100x3 120x3 135x3 150x6 (prescribed 3) Deadlift 115x3x2 135x3x3 Felt decent but I'll be going real light on this stuff until I know my bakc is feeling okay. Leg Press machine 1 plate per sidex15x3 GHR 3 sets of 6 Abs Looks like you are killing the leg workouts! Nice. So I read that Tate article I think I might do some pump work after my lift for the muscles the movements use. How do you think he would respond to a guy such as myself who has up to 7 comp events to train? (Db press, yoke, farmers, dead lift, odd object loading, keg press, tire flip medley, truck pull) these events are in my next two comps... Roids... But in all seriousness I have no idea. Maybe tell you to pick just a few to do each day? Tell you that you have to do what you have to do but you're not going to like your joints in 30 years? I really have no idea. I'm just a zookeeper lol But it was a good article. The video is pretty much the same stuff with more stories from him. Quote Link to comment Share on other sites More sharing options...
dpc Posted May 24, 2014 Author Share Posted May 24, 2014 5/23/14 Bench 3 week Bench Press barx5 60x5 75x5 95x3 105x3 120x3 135x4 (prescribed 3) close grip bench press barx6 75x6 95x6x2 vgrip lat pulldown (used back to move weight and held at bottom for a second) 60x10x3 DB Chest Flye 15x15x2 Superset lying tri extension db curl 35x15x2 20x10x2 Quote Link to comment Share on other sites More sharing options...
dpc Posted May 29, 2014 Author Share Posted May 29, 2014 (edited) 5/28/14 Military Press 3 week Military Press barx5 55x5 65x3 75x3 85x3 95x8 (prescribed 3) this set was better than my set last week with the 1RM calculator floor press barx6 95x6 115x6 125x6 lying db tri extenstion 15x10x3 db bench press (lighter weight with a bodybuilding type focus. slow and pausing at the bottom and moving the weight with my chest) 25x10x3 30 wide grip pull ups Got my new belt. It's pretty darn nice and halfway broken in so it's not too painful (although I haven't squatted in it). Defintely feels worlds different than my last one and I can feel what it feels like to push my abs against it. Can't wait to try it tomorrow on squats and pulls Edited May 29, 2014 by dpc Quote Link to comment Share on other sites More sharing options...
dpc Posted May 30, 2014 Author Share Posted May 30, 2014 5/29/14 Squat 531 day Box Squat barx5 75x5 85x5 100x3 125x5 145x3 160x6 (prescibed 1 rep) First squat session with new belt and wow did it make a difference. Last week I did 145 for 4 and struggled. I could have done more today but wanted to save some in the tank and not destroy my back. 18" Rack pull 135x3 155x3 185x3x2 Could have done more but just being cautious GHR 3 sets of 5 reps Abs Prowler push 100 lbs for 4 trips of 120 feet each. Running pretty hard Quote Link to comment Share on other sites More sharing options...
MattM Posted May 30, 2014 Share Posted May 30, 2014 (edited) Can you post a pic of that belt? Looking strong on the lower body lifts man, I like it!! Edited May 30, 2014 by MattM Quote Link to comment Share on other sites More sharing options...
dpc Posted June 3, 2014 Author Share Posted June 3, 2014 Forgot to post this... 5/31/14 Bench 531 Bench Barx8x2 65x5 75x3 90x3 110x5 125x3 140x2 (prescribed 1) Had more in me but too nervous without a spot 20 pull ups Got home from work late and then a bad storm hit so just went to the gym to do what I needed to do. Quote Link to comment Share on other sites More sharing options...
dpc Posted June 6, 2014 Author Share Posted June 6, 2014 6/5/14 Squat 5 week So today I was supposed to do my 531 day for Military Press, the last day of that training cycle. But yesterday I got two shots and my left delt is dead. I can't lift it and it's swollen and read. So I wouldn't have been able to push anything above it, not even the bar. So I just moved on to the next training cycle as I'm very confident I would have gotten the 531 for Miliatry Press. Box Squat 70x5 90x5 105x3 115x5 135x5 150x10 (prescbired 5) This really killed my cardiovascular. I've never done squats that high and it was my lungs that were burning after. 17 inch rack pull 135x3 155x3 185x3 205x3 One legged hip thrusts 3 sets of 8 on each leg abs Quote Link to comment Share on other sites More sharing options...
dpc Posted June 6, 2014 Author Share Posted June 6, 2014 Hey Matt This sounds so lame and I hate to ask, but have any tips on chest development. And not exactly for strength. I'm taking that Dave Tate article to heart and my chest is obviously one of my weakest points. Any tips? Or should I ask Seth? Quote Link to comment Share on other sites More sharing options...
MattM Posted June 6, 2014 Share Posted June 6, 2014 Hey Matt This sounds so lame and I hate to ask, but have any tips on chest development. And not exactly for strength. I'm taking that Dave Tate article to heart and my chest is obviously one of my weakest points. Any tips? Or should I ask Seth? Haha perfectly good question! I really like higher rep dumbbell bench, and there's a 531 strategy where after your main set of bench you do the second work set, rest, and rep out your first work set. Banded push-ups are also up there . you could ask Seth but he refuses to call me for the last two years so good luck hahaha Quote Link to comment Share on other sites More sharing options...
dpc Posted June 8, 2014 Author Share Posted June 8, 2014 6/7/14 Military Press 5 week Military Press barx5x2 55x5 65x3 75x5 85x5 95x5 My shoulder wehre I got my shot is dead. The pain has gone down to the wrist but at the same time it's getting better. Didn't want to push it though. DB Bench (lighter weight and brought the weight down in a 3 second count) 20x10 30x10x3 straight bar push down 80x12x3 27 pull ups/chin ups Crappy day but once my shoulder is better it'll be all good. Not concerned at all. Quote Link to comment Share on other sites More sharing options...
dpc Posted June 12, 2014 Author Share Posted June 12, 2014 6/11/14 Bench 5 week Had to bench in the squat rack today as some.bro hogged the bench the whole day. Also I stayed with the same training Max this cycle for bench considering I probably went too high last month Barx5x2 60x5 75x5 90x5 95x5 110x5 125x7 (prescribed 5 and two better than last month) Close grip bench 75x3 95x3 115x3x3 Lying DB extension with ez curl bar 45x10x3 V grip last pulldown 70x10x3 Can't figure how to move the weight with my back and not biceps 21 total.wide grip pull ups Quote Link to comment Share on other sites More sharing options...
dpc Posted June 14, 2014 Author Share Posted June 14, 2014 6/13/14 Squat 3 week Box squat 70x5 90x5 110x3 125x3 140x3 160x10 (prescribed 3) 18" rack pull 135x3 170x3 190x3 205x3 leg press one plate each side 1x10 reps after that i felt a little twitch in my hip so i stopped. anytime i feel anyhting weird with my hip or back im done. Quote Link to comment Share on other sites More sharing options...
dpc Posted June 14, 2014 Author Share Posted June 14, 2014 6/14/14 military press 3 week military press barx5 55x5 70x3 80x3 90x3 100x7 narrow grip floor press (i really liked this. never done it before) barx6 75x6 95x6 110x6x2 definitely felt this hit my chest and tri's straight bar tri pushdown 3 sets of 12 39 reps of wide grip pullup and narrow grip pull up (mixture of the two) Quote Link to comment Share on other sites More sharing options...
MattM Posted June 15, 2014 Share Posted June 15, 2014 Good work here man. I used to do bench variations on overhead days and pull variations on squat days and so on. I found I overreached a bit and it stalled my main lift eventually. I'm pretty impressed how much work you get done each training session! What were your old weight prs? Quote Link to comment Share on other sites More sharing options...
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