Lifting for The Game They Play in Heaven (Third Log of Richmond)

[Richmond_Hrvat]

Pressing

Strict Overhead
45x5
135x3
175x3
205x1 (PR +5lbs)
215x0 (miss)
210x1 (PR +10lbs)

Bench
135x5
225x7
225x7 (PR +1 set) nice after overhead PR...

Scap Pullups
BW x10
+10lbs x10
+35lbs x10

Supersetted with Blue Band Face Pulls
x10
x10
x15

1Arm DB Rows
40lbsx10
40lbsx10
40lbsx10

Supersetted with Red Band Trap 3s
x15
x15
x15

Barbell Situps
45x5
65x5

Dumbbell Cradle Situps
40x20

 

[miaou]

Awesome PR!! (you fucker)

Looks like you're well on track for your special "birthday present"!

Just so you know, I'm coming after your numbers. It might take me a couple of years and a shoulder surgery or two... but ya'd better beware!!

The weaker your triceps are in relation to your shoulders and pecs, the earlier you will have to flare the elbows out, which means a longer range of motion and more stress on the shoulder joint and pec tie-ins.

Interesting piece of information. Thanks for that.

 

[Deleted member 87037]

omgz nice PRs. Especially the SOHP. I failed big time on 205 the other day.

 

[Richmond_Hrvat]

omgz nice PRs. Especially the SOHP. I failed big time on 205 the other day.

Tanks breauxz.

I'ma work with 195 now till I can get it for 6 or 7, work dem triceratops then go for 225.

 

[Richmond_Hrvat]

Lifts of my trainees:

C: 5'11", 170lbs
Bench: 135x7
Full Clean: 165
Front Squat: 155x17

Training time: 2 months. Issues: weak pressing, intense manual labor job.

J: 6'7", 170lbs
Bench: 90x1, 65x12
Box Squat: 135x2

Training time: 1 month. Issues: very poor flexibility, shaky form, unused to eating much at all.

Z: 6'2" 195lbs
Bench: 135x5

Training time: one day. Issues: none. He's a natural and I'm excited about him.

 

[Richmond_Hrvat]

Kettelbell Leg Extensions
16kg x 10
16kg x 15

I feel very good about these in terms of my knee healing. I did them from about 80 degrees of flexion, which is as far as I could lower the freeweight. I think ART is going to help my knee heal better.

 

[CJK]

Big lulz

 

[CJK]

Interesting piece of information. Thanks for that.

Only if your form and mental cues are off.

 

[Richmond_Hrvat]

Who is this "newbie" in my log talking smack on my serratus posterior superior inferiority complex chain?

 

[CJK]

Actually I was talking smack in MY log, dear Nikoli.

 

[Richmond_Hrvat]

Actually I was talking smack in MY log, dear Nikoli.

Dual log would really make sense for us. 2010 Team No Comp In Particular.

 

[CJK]

Dual log would really make sense for us. 2010 Team No Comp In Particular.

Make it happen, I'll post.

 

[Richmond_Hrvat]

This log is now officially over.

 

[SDMF]

Only if your form and mental cues are off.

If the bar stops moving when you are pressing it in a straight line, you only have two choices -- flare or bail on the weight. If the bar stalls out well before lockout and you are forced into this scenario obviously your triceps are weak. I think this is not a technical issue at all.

Louie Simmons writes about this in his book.

In the bench shirt I would agree about timing the flare of the elbows but this is due to the low groove of the shirt and the tendency of the bar to fall out of line with the elbows as it comes back to the rack.