Push, Pull, Squat

Will Heffernan · 23-11-2010 05:50PM

kevpants wrote: »

Let me see if I can break this down and Will can pull my theories apart in his own time.

Not at all...you know how to post these pics in this thread...so already you are smarter than me.

The Start:

The Finish:

Get Liam to send you the rest of the pics because this could actually be an interesting conversation...we are just looking at his series here in gym and I just finished giving a clinic on how ugly Liam's bench is and why his bench is so bad for such a strong guy.

Looks to me like you're pushing the bar down your body and finishing up directly over your sternum vs the starting position of over your neck. Might be because you're tucking your elbows and doing too much of a "powerlifter" bench. Usually brought on by a thirst for knowledge and reading too many articles aimed at shirted benchers. I was that soldier.

He has a list of issues problem and I am only to happy to blow torch Liam here and expose all his inadequacies as I see them.

I am going to go hit some pads...but will be back to ridicule Liam as soon as possible.

Get the other pics up.

Inspector Coptoor · 23-11-2010 07:03PM

Start of rep 1

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End of Rep 1

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Start of rep 2

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end of rep 2

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Start of rep 3

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Will Heffernan · 23-11-2010 09:47PM

So a number of issues that Liam's little technical session raised.

1. The reason I did this session is because I knew it was an issue before we did it...i.e that Liam pushes an inconsistent line.

2. That if his bench is going to progress he needs to push a consistent line...whatever that is...I don't think there is a perfect line by the way...I push a j-line myself but that's because my shoulders are crap...I am more of lat and tricep bencher...but he needs to find the line that works best and work on it.

3. Part of finding that line is having a consistent start and finish position...these should be exactly the same position...it should be the 'balance point'. Currently that isn't the case for Liam and you can see that in the photos.

Hanley · 23-11-2010 10:50PM

The whole J/straight bar path thing is a pain in the ar5e. I've the original EliteFTS exercise index DVD's where they talk about pushing in a straight line, then Dave Tate came out with his "bench press cure" and started telling everyone they're an idiot if they don't push in a J....

I bought into the straight line argument for way too long, before realising you can generate a hell of a lot more speed off your chest pushing in a J.

Will Heffernan · 23-11-2010 10:55PM

Hanley wrote: »

The whole J/straight bar path thing is a pain in the ar5e.

I never 'coach' it. Some people a better off benching a higher line...some lower...I just want it to be consistent.

I've the original EliteFTS exercise index DVD's where they talk about pushing in a straight line, then Dave Tate came out with his "bench press cure" and started telling everyone they're an idiot if they don't push in a J....

Like Mike Boyle...change your mind...do complete turn arounds every 2 years...sell to a whole new audience. Sooooo funny. Like the functional movement crowd...see complete about faces all the time...brilliant.

I bought into the straight line argument for way too long, before realising you can generate a hell of a lot more speed off your chest pushing in a J.

So young and innocent... bet you thought you knew it all back then

Hanley · 23-11-2010 11:06PM

Will Heffernan wrote: »

Like Mike Boyle...change your mind...do complete turn arounds every 2 years...sell to a whole new audience. Sooooo funny. Like the functional movement crowd...see complete about faces all the time...brilliant.

Yeah... similar to Westside and their dynamic effort lower day, which then changed to repeated efforted at higher percentages...

Or the move away from linear periodisation... until Wendler brought out 5/3/1...

So young and innocent... bet you thought you knew it all back then

No more so than now tbh

Inspector Coptoor · 24-11-2010 12:23AM

IP Warm Up
2 rounds of:
side lunges x 10
scap pull ups x 10
high kicks x 10
Horizontal band pull aparts x 10
glute bridges x 10
windmill push ups x 10
knee lift (while lying on the ground) x 10

C 2

10' C block
Sprint block.
12.5m lateral sprints (touch n gos)
every 15 seconds for 10 mins
40 sprints total.
tough

15' workblock
rounds of
10 prisoner squats
10 push ups
6 band assisted super wide grip pull ups
11 rounds

10' C block
20m 105kg Trap Bar Carry.
Wheelbarrow walk - 10m
8 rounds

15' Work Block
25kg DB snatches - 5 per arm
caterpillar walk - 10m
12.5kg DB press - 10
7 rounds.

Foam Rolling and Stretching.

Weight after training tonight - 102.3kg Awesome

Today was my fourth session in a row.
3 conditioning sessions and one strength session.
and I knew all about it on that last work block, felt completely fried.
Have never been looking forward to a rest day so much.

Absolutely nothing beats training with your brother for motivation to go as hard as you can esp seeing as he's faster than me on the sprinting block, really made me empty the tank.

Gonna go balls out on thursday and go for 200kg x 3 in the deadlift and then rest til testing on Monday when I will hopefully get:
Bench - 110kg
Max pull ups - 11
Max push ups - 50
Max inverted rows - 25
Straight bar DL - 215
OH Press - 80kg
Squat - 140kg
Spider test - 515m

Inspector Coptoor · 25-11-2010 09:04PM

IP warm up
2 rounds of 10 reps per exercise

Strength1

Deadlift:
60 - 8
100 - 2 x 8

120 x 3
140 x 3
160 x 3
Belt and wrist wraps on
180 x 3
200 x 2 PB ( failed 3rd rep at the knees)

Step ups with weighted vest
4 x 8 per leg

DB side bends
40kg - 10 per side
45kg - 10 per side
50kg - 10 per side

Bench
20 - 2 x 10
40 - 10
60 - 10*
80 - 3

90 - 5 x 3

Dip bar Inv rows with weighted X vest
5 x 8

Rounded back back extensions
5 x 12 (super slow reps)

DB curls
7.5kg - 3 x 20
12.5kg - 3 x 12.

Comments:
Happy enough.
1st time repping with 200kg so milestone of sorts.
Mindf*cked myself outta the last rep.
DB side bends with 50kg are tough.
Benching sucks, felt weak.
Inv rows are getting better.

Not a bad nights work

grimloch · 25-11-2010 09:28PM

Liam Henners257 wrote: »

Belt and wrist wraps on
180 x 3
200 x 2 PB ( failed 3rd rep at the knees)

What's the rationale behind this?

Inspector Coptoor · 25-11-2010 10:52PM

grimloch wrote: »

What's the rationale behind this?

You'll have to be more specific as to what you mean?

Why deadlift?
Because it's an awesome lift.

Why try 200 x 3
To see where I am in terms of strength.

Why did I only get 2 reps?
Cause I'm weak as ****.

Why use belt and wraps?
Cause they're allowed in PL comps.

That answer you a bit?

grimloch · 25-11-2010 11:08PM

Liam Henners257 wrote: »

Why use belt and wraps?
Cause they're allowed in PL comps.

Yeah I meant the wraps.

It's just I've very rarely seen someone wrap their wrists for a deadlift. Are they tight, loose?

Hanley · 25-11-2010 11:29PM

grimloch wrote: »

Yeah I meant the wraps.

It's just I've very rarely seen someone wrap their wrists for a deadlift. Are they tight, loose?

Squeeze your hand as tight as possible, wrap your wrist as tight as possible, then wrap it tighter.

Try to open your hand. That'll tell you why it's done.

grimloch · 25-11-2010 11:45PM

Hanley wrote: »

Squeeze your hand as tight as possible, wrap your wrist as tight as possible, then wrap it tighter.

Try to open your hand. That'll tell you why it's done.

Yeah I see what you mean. Just tried it there.

padraig100 · 25-11-2010 11:50PM

wow.. big dudes

Inspector Coptoor · 26-11-2010 12:07AM

padraig100 wrote: »

wow.. big dudes

I'm very confused by this post

G86 · 26-11-2010 12:10AM

Liam Henners257 wrote: »

I'm very confused by this post

Maybe it's some kinda new age slang for the gunz????:p

Inspector Coptoor · 26-11-2010 12:15AM

G86 wrote: »

Maybe it's some kinda new age slang for the gunz????:p

Possibly.
I'll ask gymfreak.
She reckons she has guns to match Hanley,
Her ego has gone to flip altogether

Will Heffernan · 26-11-2010 12:18AM

Liam's log is where all the action is

Might be a good place to post all the studies and data that Hanley is looking for

...might make a few other 'observations' here as well.

gymfreak · 26-11-2010 08:33AM

Liam Henners257 wrote: »

Possibly.
I'll ask gymfreak.
She reckons she has guns to match Hanley,
Her ego has gone to flip altogether

Liam, I saw you skulking around after me yesterday, watching what I was doing...funny how all of a sudden you're in training at the same time as me...hmmmm...getting nervous Liam, psyched out yet??:pac::pac:

You were also present when I was doing those epic bicep curls..so yes..I'm reckoning that both my ego and gunz are out-doing Hanley at the moment....good observation:D

Inspector Coptoor · 26-11-2010 09:28AM

Nothing wrong with checking out the opposition.

Im far from impressed.

Hanley · 26-11-2010 10:07AM

gymfreak wrote: »

You were also present when I was doing those epic bicep curls..so yes..I'm reckoning that both my ego and gunz are out-doing Hanley at the moment....good observation:D

I'd say my arms are bigger than your legs. And capable of moving more weight.

Back in your box

:D

Inspector Coptoor · 26-11-2010 10:46AM

Hanley wrote: »

.

Back in your box :D

if it was a chocolate box or made of cake, she'd eat her way out of it.

Hanley · 26-11-2010 10:55AM

Liam Henners257 wrote: »

if it was a chocolate box or made of cake, she'd eat her way out of it.

You FFB. You're the worst kind!!

Inspector Coptoor · 26-11-2010 11:02AM

Hanley wrote: »

You FFB. You're the worst kind!!

awesome

Will Heffernan · 26-11-2010 06:31PM

Karla was in today...racing through some spider blocks...repping out in all her conditioning blocks...now that being said we know she's going to be hitting the chocolate pretty hard this weekend...she's looking pretty good though mate. You are going to have to get your sh*t locked down pretty tight come Monday. There'll be no room for slip ups.

Inspector Coptoor · 26-11-2010 06:54PM

Will Heffernan wrote: »

Karla was in today...racing through some spider blocks...repping out in all her conditioning blocks...now that being said we know she's going to be hitting the chocolate pretty hard this weekend...she's looking pretty good though mate. You are going to have to get your sh*t locked down pretty tight come Monday. There'll be no room for slip ups.

I'm ready to get the job done.

gymfreak · 26-11-2010 07:59PM

Will Heffernan wrote: »

Karla was in today...racing through some spider blocks...repping out in all her conditioning blocks...now that being said we know she's going to be hitting the chocolate pretty hard this weekend...she's looking pretty good though mate. You are going to have to get your sh*t locked down pretty tight come Monday. There'll be no room for slip ups.

:D:D True, true

There has also been a change in game plan, due to the snow that's predicted for the coming weekend I'm purposely getting my winter coat ready and adding a bit of bodyfat to keep me warm for the cold winter that lays ahead..seriously.

Inspector Coptoor · 26-11-2010 08:17PM

Keep telling yourself that Karla.
Your "winter coat" will slow you down.

I'll be in at about 4.15 on Monday.

Inspector Coptoor · 29-11-2010 09:35PM

Test Day

Weighed in today at 102.3kg
This is down 1.8kg on my last official weigh in in IP.
Not happy with the IP scales considering two other scales put me 800g lighter over the weekend, ah well.

Now for the bodyfat.
127mm from 8 sites
down 6mm on two weeks ago,
This puts my bodyfat somewhere around 17%.

Tricep was up 1mm.
My fat upper back and love handles are getting less fat.
This pleases me.

IP warm up
2 rounds of 10

Bench Press
20kg - 2 x 10
40kg - 5
50kg - 5
60kg - 5
70kg - 5
80kg - 3
90kg - 1
95kg - 1
100kg - 1
105kg - 1
108kg - Fail.

I now have a bench higher than my bodyweight.

Max Pull ups - 14 PR

I dunno where this came from.
I was compeltely and utterly stunned by it.
Increase of 5 from last time

Max push ups - 46 PR
increase of 5 from last time

Max Inverted Rows - 29 PR
Increase of 9 from last test.

Deadlift (straight Bar)
60kg - 2 x 5
100kg - 2 x 5
140kg - 3
160kg - 3
180kg - 1

Belt and wraps on
200kg - 1
Felt a twinge in my back on the lower left hand side.

I had a chat to Will about whether I should go for another lift
went like this

Me: "Will, I felt something in my lower back, some sort of twinge. Should i lift again.
Will: "No"
Me: "OK"

Then, I put 10kg on the bar, went for it and failed
210kg - Fail
There is still some stubborn residual retard in me.
Need to beat it out sooner rather than later.
Luckily I didnt hurt myself.

Max OH Press
20kg - 2 x 8
40kg - 5
50kg - 3
60kg - 1
belt and wrist wraps on
70kg - 1
75kg - 1
Left it at that cause I dunno how strict I was being.

Max Squat:
20kg - 10
40kg - 8
60kg - 5
80kg - 3
100kg - 3
120kg - 1
belt and wrist wraps on
130kg - 1
140kg - 1
150kg - 1
160kg - 1 (ugliest rep ever)

The 160kg squat, while being awfully ugly isnt far off my comp PB, only 2.5kg away in fact.
and considering I havent squatted in ~ 3months, Im very happy with that.
I put it down to all the core work in my programme and the fact I can actually wear a belt now.

Spider Test
total distance - 510m PR
PR by 10m, immediately after a max effort squat session so very happy again.
1st run - 95m
2nd run - 85m
3rd run - 85m
4th run - 85m
5th run - 80m
6th run - 80m

Comments:
I cant be anything other than happy with the above.
some really good progress.
Im getting stronger while getting leaner.
I look better than I have in a long time and Im really really enjoying training again.

Bit disappointed with the deadlift but I will DL 2x BW at the CFT and I WILL listen to Heffo to the letter from now on.

My new targets which I hope to achieve by easter are:
95kg BW
105mm on calipers
115kg Bench
180kg squat
220kg Deadlift
90kg press
20 pulls ups
3 RM pull ups max of BW + 30kg
530m spider test.

g'em · 29-11-2010 09:38PM

Kudos lad, you're doing a smashing job, that's some excellent progress