10/23 Maximum Effort BP

1. Carpet Press with a pointer on smooth grip: 45x3x3, 135x2x3, 185x3, 225x3, 245x1 (Good speed), 275xmiss (I think it was close to going, but had my eyes closed and did not see how much TWC was pulling up on the bar), 245x1 tried for a double but did not get the second rep. I think I am over tucking my elbows and bringing the bar too high.

2. Tri/Trap Bar Extensions: 75x2x10 (Strict Form), 125x2x10 (loose form)

SuperSet:
3a. Light Band Press-Down's: 2x20, 2x15
3b. Chest Supported Rows: 150x2x5, 125x2x10

4. Face Pulls: Light Bandx4x15

5. Standing Abs: 90x4x10

Ermantroudt

Great job!
How thick is your carpet for the carpet presses?

It is the same thickness (pre-compression) as a stack of two boards.

Ermantroudt

great thanks, have been thinking of adding them but wasn't sure about the thickness

great workout bro.

I tried face pulls with bands the other day I know i've seen them before but you reminded me about them I did 4X10 with avg bands but DIED doing them.

I can't really find out how to get my greens(avg bands) to work in the bench. Or for anything else but legs.

Ways to use the Greens for things other than Sq/Dl:
1. Slip knot them around the top of the rack, run the bar through the bands; laying on a bench, row the bar down in the same manner you lower the bar during the bench.

2. Set the band such that the tension kicks in at the top 1/3 of your bench stroke. To do this you will need a couple of dumb bells to secure the band. Loop one end of the band around a dumb bell and pass it under the handle of the other one, then onto the bar. To increase or decrease the tension move the anchnor DB closer or father away. This can be used for board presses too.

3. Reverse Band Presses

4. Rows to the face

Ermantroudt

ERMAN 1.I'm gonna try the rowing IDEA
2. Can you explain a lil better the bench 1/3 stroke thing. And about anchoring I can't keep the band singled looped b/c it give hardly ANY tension at top with my low bench(the bench itself not my numbers) so how would I be able to fix that problem. I tried DOUBLING the bands and fuckin felt like I was maxing out with just the doubled greens and the bar. WOW
3.Same prob with rev band press as benching
4. I've down the rows to face with one green band in each hand, Hell I think they're bad ass

"2. Can you explain a lil better the bench 1/3 stroke thing."

1. Use two heavy DB's per band
2. Place one of the DB's on the floor inline with the inner coller (the thing which prevents the weight from sliding onto your hands).
3. In a horizontal line put the other DB about three feet away (you will have to adjust this distance).
4. Loop the band around the handle of the DB three feet away.
5. Run the band under the handle of the DB directly under the bar.
6. Pull the band up and onto the bar.
7. To adjust the tension, move the anchor DB closer or farther away
Bar
--------------------
l
l
l
l
Band l
DB-------------------------------DB

It is not too scale put the pic should help a little


"3.Same prob with rev band press as benching"

Hook them to the top of your rack

Ermantroudt

Thanks bro. There is only one prob and that's my gym. You know those GAY ASS DB's that are round instead of the hexagon shaped DBs that have flat sides well we have the gay ass round ones.

It's a bitch to anchor the minis or bands period with those but I am gonna try it.

Have you ever done tate presses with these fuckin things. DAMN your concentrating more on keepin them close together than the weight. IMPRESSIVELY I do tate presses with these DB's for 3X8X55 and with the hexagon ones I can do 65X3X8.( I have access to hexagon ones at my old HS gym, but I just wanted to fuck round and did them while visitin my old coach)

"You know those GAY ASS DB's that are round instead of the hexagon shaped DBs that have flat sides well we have the gay ass round ones.

Try using a 2.5lb plate to hold the Db in place, like you would use a block to keep your car from rolling while it is up on a jack.

It's a bitch to anchor the minis or bands period with those but I am gonna try it.

Have you ever done tate presses with these fuckin things.

Yes, use them on a regular basis.

"IMPRESSIVELY I do tate presses with these DB's for 3X8X55 and with the hexagon ones I can do 65X3X8."

That is impressive!

Ermantroudt

hey bro well i said impressively not b/c of my #'s but I've talked to people that bench 500 and they can only due 50#DB for those and I've talked to others (PLJAY) and he uses I believe 125#DB so that's AWESOME.

I don't do them on a regular basis I do them E O ME day.