dbc3po's log

[dbc3po]

me bench night
crazy bells bench off a 4 board. 4 boards are a mid range for me because I have long arms so these should help my trouble spots.

each set had a 35lb kettlebell hanging off each side of the bar so add 70lbs to each weight
bar*5
1352*5
185*3
225*3
275*3
315*2
365*miss I nearly dumped here the bells were swinging so bad.
down set 275*4 dumped on the fifth rep

I really like these I will keep them in the lineup. You half to really be patient and not rush or else the bells will swing you all over and make you dump the weight

light touch presses
135*3
225*3
315*5 these felt weird after the kettlebell work but I did fell pretty good. 5 reps is the most Ive done with 315 on these.

barbell rows
135*20
225*10*2sets

Ive been slacking in these I need to pick them up

late start so I quit there and its snowing out and my gym has no heat so it was fucking cold. Im starting to find it. Im glad Im not going to Oh this week I think March will hold a pretty decent total for me.

[CoachK]

I just started doing similar stuff and trying to incorporate it into my workouts. I'm loving it. 315 + 70 lbs of kettlebells is awesome man. I've seriously got to invest in some kettlebells, until then I'm going to stick to hanging DBs off the bar with my minis.

[dbc3po]

Man I have never done these before but I love them. I may try and do speed bench with them with like 205 bar weight and see how that works. It's funny you cant press off to fats because they will rock you all over the place but if you go to slow you cant lift it.

[athletedan]

Doing these tomorrow...not sure if I like the idea of doing a 'trendy' exercise like the rest of you...

[CoachK]

Yeah, you have to hit it just right, squeeze the bar, focus on controlling the weight and rowing it down, then pressing it up. Try doubling some mini bands, wrapping them around the handles, and then hanging them on the bar. That som' bitch will really whip around and force you to control the bar. Damn I need some kettlebells.

[dbc3po]

to hell with that Coach. They were all over the place with greens.

[dbc3po]

de squat
abs to warm up

blue bands
bar*3
145*3
235*3
465*2*6sets w/ belt and suit with straps down

drop the bands
625 dumped. This is the first time I have used bands then went right in to straight weight on the squat I did not like it at all. From now on I will do all straight weight or work up with the bands. Funny thing is the weight felt light my body was just confused. I seen this happen to chuck vogelpohl in his squat video.

I finished with some light assistance. I may have a few guys coming up use my monolift tomorrow so maybe I will actually have some training partners now.

[Blackcat]

when your not near a meet it might be a good approach to strength training confuse the shit out of the body it will get use to it eventually thus making you even stronger mentally which = physically as well.

I'll leave the kettle bell stuff to you guys, I don't think my body would respond favorably.

315 + 70 of swinging weight is nice indeed.

[dbc3po]

yeah I agree but Im pretty close to a meet so Im not gonna do what I did today again for a while. Mice progress your making BTW.

[dbc3po]

well after all these years it looks like I will have training partners

speed bench
225 with doubled minis 8sets of 3 with no rest> following the new guys lead
shirt work big loose shirt
425*easy no touch
475*same but no touch

The new guy has hit 575 officially and he told me Im to slow bringing the bar down

500 much faster on the way down but groove was way off miss. I brung the bar down to high and handcuffed my self.

the new guy hit 510 nothing like having your ass kicked in your own house. Hes a cool guy and he used to train with jm blakely so I will pick up some good info form him.

finished with kettle bell standing presses and standing machine rows. I need more speed on the way down and I should be fine.

[dbc3po]

me squat

gluet hams and reverse hypers to warm up.
low box and safety squat bar. I will explain some shit at the bottom
bar(75lb)*3
165*3
255*3
345*2 with suit bottoms
435*1
435*2 hit the post on the way up> new guy couldnt make it so again I was training alone. Video to follow.

I was hopping for 600 but I knew I couldnt unrack it. the bar was killing my neck. I need to work on my arch more

finished with some rack pulls up to 605 not the best day but I need to get my head out of my ass!

I have had a hard time with squat depth since I have went to westside in fact I havent got a squat in in a meet. I think the problem is I feel like im gonna loose my balance when I go to free squatting. What my plan is is to use straight weight only for speed days form now on and do all speed squats freely meaning no box. I will work up every other week depending all on feel. I think this will help I will set my spotter chains at 2" below parallel so I will no where im at. hopefully this will cure my problems. This way I will get the speed work in and Im also free squatting more which is what I need.

Strongman thanks for replying to my email if I can just get this hunk of shit computer to let me open it.

[CoachK]

Hey man, 435 on a SSB on a low box is badass in my book bro. About how low do you go on low bs?

[dbc3po]

its a little below parallel. heres a video its hard to see but I had to unplug my lamp to plug in the heater

http://www.youtube.com/watch?v=E8ApTTHS8rk

[dbc3po]

it isnt as low as I thought it was coach

[CoachK]

yeah, that's right about at parallel as some would call it. Just wondering. I did low box today and set it at 12 inches. My hips hurt now. About 16" is right at parallel/maybe a little high for me. Then again I'm six four. Just wondering, but when you use the SSB do you grab the handles or let your arms balance you? I would think with heavy weight like that you could adjust the yoke on that thing with the handles and make it easier on your neck. Regardless you're coming along great man, looking strong, just find out a way to make sure you're hitting depth.

[dbc3po]

yeah I need to get my shit straight. Im mind fucking myself! about 15 inches is parallel for me the box here is 14" I had to go measure it after I seen the video. I think Im going to adapt some of big iropns ideas along with some of my own. Im really looking forward to friday. I did notice though I get more from my 3 year old briefs than I do with the suit straps down