***ocmfII's various log***

[-G$-]

tuesday: power upper
shoulder and back band stretching
incline bb bench: 95x12 warmup, 135x10, 165x8, 195x6, 205x4, 155x6-4-2 (w 20 sec rest pause inbtwn)
pull ups (band for assistance): 10, 8, 6, 4, 6-4-2 (w 20 sec rest pause inbtwn)
flat bb bench: 12xbar and 95x12 warmup, 135x10, 185x8, 205x6, 225x4, 175x6-4-2 (w 20 sec rest pause inbtwn)
hammer strength seated row: 200(100 per side) x10, 230x8, 250x6, 260x4, 190x10 (alternating, slow)
military press: 12xbar warmup, 85x10, 95x8, 105x6, 115x4, 85x10

 

[-G$-]

wednesday cardio
3.5 miles, 35 mins, steady state at 6.0mph

 

[-G$-]

fri: hyp lower (1-1.5 min rest)
back squats/rom dead superset: 12xbar warmup/12xbar warmup, 135x10/135x10, 155x10/155x10, 175x10/175x10, 195x10/195x10
close stance leg press: 270x12x4
leg extension/leg curl superset: 175x10/125x10x4
back extension/walking db lunge: 12/20 stepsx4 (25# dbs)
seated calf raise: 90x14x4

sat: hyp upper (1-1.5 min rest)
extra shoulder band work
db flat bench/wide grip lat pull superset: 80sx10/140x10x4
db incline bench/close grip cable row: 65sx10/140x10x4
arnold shoulder press/standing alternating db curls: 35sx10/25x10x4
fly machine/reverse fly machine: 150x10/120x10x4
rope pull down/cambered bar curls: 45x10/65x10x4

 

[-G$-]

tuesday: power lower
band stretching
rack pulls: 135x12 warmup, 225x8, 275x7, 315x6, 345x4, 365x2, 385x1, 405x1 (fail) x2
back squats: 12xbar and 135x10 warmup, 185x10, 195x9, 225x8, 255x6, 275x3, 285x2, 305x1, 315x1
rom deads: 95x10 warmup, 135x10, 165x8, 195x6, 205x4
front squats: 95x10 warmup, 135x10, 165x8, 195x4, 205x1
seated calf raise: 135x8x4

 

[-G$-]

was in miami wed - sun, still hit my workouts but ate and drank like a train wreck

hit power upper wed, hyp lower thurs, 4 mile run fri and hyp upper sat. tok yesterday off to fly home and spend time w the kids once i got back. jumping back into power lower tmrw.

 

[-G$-]

So who wants to see my wack 315 single at top tonight

Spoiler

 

[-G$-]

tuesday: power lower
band stretching
back squats: 12xbar and 135x10 warmup, 185x10, 205x9, 225x8, 255x5, 275x3, 285x2, 315x1, 315x1
deads: 135x12 warmup, 225x8, 275x7, 315x6, 345x4, 365x2, 385x1, 405x1 (failed twice, still can't get it)
front squats: 95x10 warmup, 135x10, 165x8, 195x5, 205x2
rom deads: 95x10 warmup, 135x10, 165x8, 195x6, 205x4
seated calf raise: 135x8x4

surprised nobody has ripped apart my squat vid yet , was expecting a lot of negative feedback

 

[-G$-]

wednesday: power upper
band stretching
flat bb bench: 12xbar and 135x10 warmup, 185x10, 205x8, 225x6, 250x4, 195x6-4-2 (w 20 sec rest pause inbtwn)
pull ups (w band for assistance): 10, 8, 6, 4, 6-4-2 (w 20 sec rest pause inbtwn)
incline bb bench: 95x12 warmup, 135x10, 165x8, 195x5, 205x1 (went for another but need spotter to pull it off me), 145x10
hammer strength seated row: 210 (105 per side) x10, 240x8, 260x6, 270x4, 200x10 (alternating, slow)
military press: 12xbar warmup, 95x10, 115x8, 125x5, 85x10

 

[-G$-]

@The ADD
@krackdagawd
@Spliff
@GinaThatAintNoDamnPuppy!
@puppetmaster

got a q for you guys regarding flat bb bench form. i guess i go more powerlifting style, w arched back and feet pulled back. for some reason i've been having a problem finding a spot of comfort where my feet are actually flat on the ground and my back still has a sufficient arch. it's either my toes down and a good arch, or my feet flat but my back flattens a bit. i'm sure it's a combo of my height, long legs, and limited hip mobility. i guess my q is which do you think is more important. the good arch in the back, or the feet being flat to be able to drive through that support? i'm working on my mobility but at the moment i can't seem to get both simultaneously.

 

[TLR Is Mental Poison]

I bench on my toes. Lets me use my hams and glutes way more in keeping the arch, which I think helps save my back and increase leg drive. Only reason to keep your heels on the ground is if you are training for meets. No heel on the ground = not good lift.

 

[The ADD]

@The ADD
@krackdagawd
@Spliff
@GinaThatAintNoDamnPuppy!
@puppetmaster

got a q for you guys regarding flat bb bench form. i guess i go more powerlifting style, w arched back and feet pulled back. for some reason i've been having a problem finding a spot of comfort where my feet are actually flat on the ground and my back still has a sufficient arch. it's either my toes down and a good arch, or my feet flat but my back flattens a bit. i'm sure it's a combo of my height, long legs, and limited hip mobility. i guess my q is which do you think is more important. the good arch in the back, or the feet being flat to be able to drive through that support? i'm working on my mobility but at the moment i can't seem to get both simultaneously.

This out of my depth a little but:

Depends on the goal. Before I hurt my wrist I used a good amount of arch and but my wrist were in a bad position. I was moving the weight but the muscle activation in retrospect wasn't correct. I tore all of that down and started over with little arch and flat feet. My top end strength is still not right but mid-level strength and hi-rep strength is far better.

This might not help at all.

 

[-G$-]

I bench on my toes. Lets me use my hams and glutes way more in keeping the arch, which I think helps save my back and increase leg drive. Only reason to keep your heels on the ground is if you are training for meets. No heel on the ground = not good lift.

This out of my depth a little but:

Depends on the goal. Before I hurt my wrist I used a good amount of arch and but my wrist were in a bad position. I was moving the weight but the muscle activation in retrospect was correct. I tore all of that down and started over with little arch and flat feet. My top end strength is still not right but mid-level strength and hi-rep strength is far better.

This might not help at all.

appreciate it brehs, i was talking to one of the few trainers at my gym who i actually respect and value his opinion. and we were going over the form and technique and he seemed to think i'm ok where i am at on my toes. i think a lot of it is tied to height (he's like 6'5"). but the last few other trainers there i had asked for a spot commented about my feed not being flat. it's hard to guage what's right and what's not.

 

[puppetmaster]

@The ADD
@krackdagawd
@Spliff
@GinaThatAintNoDamnPuppy!
@puppetmaster

got a q for you guys regarding flat bb bench form. i guess i go more powerlifting style, w arched back and feet pulled back. for some reason i've been having a problem finding a spot of comfort where my feet are actually flat on the ground and my back still has a sufficient arch. it's either my toes down and a good arch, or my feet flat but my back flattens a bit. i'm sure it's a combo of my height, long legs, and limited hip mobility. i guess my q is which do you think is more important. the good arch in the back, or the feet being flat to be able to drive through that support? i'm working on my mobility but at the moment i can't seem to get both simultaneously.

Hmm. I never felt stable on my toes, I see a lot of cats do it at the gym but it's usually shorter ones.


I tend to get up pretty high on my traps and push my rib cage towards the sky but my feet are still flat to the ground. I need that flat footed ness, I'd take it over the arch if I had to pick for leg drive alone since I train alone I know my legs can save my ass if it came to it

 

[TLR Is Mental Poison]

I think with grippy shoes you should be straight. Bulk of your body weight should be on your butt anyway.

 

[-G$-]

Hmm. I never felt stable on my toes, I see a lot of cats do it at the gym but it's usually shorter ones.


I tend to get up pretty high on my traps and push my rib cage towards the sky but my feet are still flat to the ground. I need that flat footed ness, I'd take it over the arch if I had to pick for leg drive alone since I train alone I know my legs can save my ass if it came to it

you're pretty tall too, no? you must have great mobility. ideally i would love to achieve both. thx for input though.