6/3 Maximum Effort BP

[Ermantroudt]

1. 5" Lockouts: 45x2x5, 135x2x3, 185x3, 225x3, 275x1, 315x1, 335x1, 340xMiss-Switch from Reverse Grip to Thumbless Grip 340x1 (5lb PR), 350xMissx2 Came off the pins both times.

Used a thumb on ring or pinkie on ring grip for all sets.

2. Standing Freedom Press: 95x4x5
3. EZ Curl Bar Shoulder Press: 95x3x10
4. Rope Pressdowns: 50x12, 50x2x10
5. Bent Rows: 185x4x8

Erm

 

[redneck 6]

Congrats on the PR Eman!!! What is a Standing Freedom Press? Thanks!!!

 

[Frank White]

Congrates on the PR! Where is the ab work? Inquiring minds want to know!

 

[Ermantroudt]

A "Freedom Press" is nothing more than a "French Press", but I was being funny.

About the ab work...I gotta find something new to do, that is harder for me...perhaps get back to Full Contact Twists...

F-Dub, did you see the new squat PR?

Erm

 

[Frank White]

Hey ERM!
I just saw the squat workout, it looked pretty good. As you said you need to get more speed on your desent that would probably help quite a bit. If you wear canvas it is a slower controlled movement. If you are in poly you have to pick up your speed so you can get that pop out of the hole!
Ab work is very important, everytime you walk in that gym you have to train your Abs hard. I don't like to do to many twisting movements because I believe in sport specific training. If you play golf , tennis or baseball, twisting is part of the game. In powerlifting if your body is twisting your in big trouble. I will do some side bends but you have to be very careful of your lower back. Spead eagle situps, decline, standing, the wheel just to name a few. Everything weighted and heavy for 15-20 reps, your stomach needs to look like a steel cannon ball!

Frank

 

[Ermantroudt]

"If you wear canvas it is a slower controlled movement. If you are in poly you have to pick up your speed so you can get that pop out of the hole!"

I use a Titan Boss-a poly suit but very thick. Even if I was in a canvas-I would still need to go faster to get some stretch reflex.

"Ab work is very important, everytime you walk in that gym you have to train your Abs hard."

Normally, I do-but I have gotten to the point where it has become boring-it is a habit I need to get back into.

"I will do some side bends but you have to be very careful of your lower back."

I pulled a muscle in my lower back last summer doing 1 Arm DL-ended up missing 4 days of work, and taking a trip to the ER-you could see the lump of muscle in my back

"Spead eagle situps, decline, standing, the wheel just to name a few. Everything weighted and heavy for 15-20 reps..."

Getting back to it today!

Erm