Anabolics
Search More Than 6,000,000 Posts
Results 1 to 8 of 8
  1. #1
    Ermantroudt's Avatar
    Ermantroudt is offline Associate Member
    Join Date
    May 2002
    Location
    Up in the D
    Posts
    351

    11/20 Maximum Effort BP (PR TIME!)

    Used the energy saving method advocated by Bullfrog (from 'Bolex) with some excellent results this morning.

    1. Three Board Press (Thumb width from Smooth Grip): 45x3x3, 135x2x3, 185x3, 225x1, 245x1, 265x1 (10lb PR), 275x1 (20lb PR), 285xMissx2 Dropped it forward on the first try, and it shot back over my head on the second attempt.

    2. Tate Press: 40's+ a Mini Band behind the back: 12,8, 12, 12 I took a shot with the 60's without the band and got three crappy reps.

    3. Super set:
    3a. Green Band Pressdown's: 4x12
    3b. Chest Supported Rows: 125x2x12, 125x2x10

    4. Seated DB Power Cleans: 40x4x12

    5. Standing Abs with a light band thru the belt: 90x4x12

    Ermantroudt

  2. #2
    k1401 is offline Junior Member
    Join Date
    Jul 2002
    Location
    here
    Posts
    83
    Great job!
    Now I hafta know what is this energy saving method????

    What is your max? You're 3 board is right about the same as mine.

  3. #3
    Ermantroudt's Avatar
    Ermantroudt is offline Associate Member
    Join Date
    May 2002
    Location
    Up in the D
    Posts
    351
    Start taking singles above 80% of your 1rm for the movement; instead of going to a 3rm before switching over the singles.

    My 1rm (shirted) on the bench is:
    Meet: (all that matters) 275
    Gym: 295

    Ermantroudt

  4. #4
    k1401 is offline Junior Member
    Join Date
    Jul 2002
    Location
    here
    Posts
    83
    I must have brain drain because I can't figure out what you mean about
    "when" to switch to the singles.

    What's your weight?
    Never mind just looked at your profile, sorry
    Last edited by k1401; 11-20-2002 at 03:48 PM.

  5. #5
    Ermantroudt's Avatar
    Ermantroudt is offline Associate Member
    Join Date
    May 2002
    Location
    Up in the D
    Posts
    351
    I am 6'3" 235 or so (most likely a tad lighter today).

    I mean instead of working up to a 3 rep max on Max Effort Day, before switching over to singles; perform singles starting at about 80% of your 1 rep max.

    Ermantroudt

  6. #6
    k1401 is offline Junior Member
    Join Date
    Jul 2002
    Location
    here
    Posts
    83
    ok thanks I'm doing that now

  7. #7
    Cubanito17's Avatar
    Cubanito17 is offline Member
    Join Date
    Aug 2002
    Location
    FL
    Posts
    552
    DUDE Way to go on the PR, your progressing on your lifts. Did you find what your weaknesses were at your last meet?

    I think i'm gonna try your idea about the 3 thing it sounds reasonable and makes sense. UPSET for bar i'll stil do that 10 to get feel and see how next ME day goes.

  8. #8
    Ermantroudt's Avatar
    Ermantroudt is offline Associate Member
    Join Date
    May 2002
    Location
    Up in the D
    Posts
    351
    "Did you find what your weaknesses were at your last meet?"

    Biggest Weakness: Attitude
    SQ & DL Weakness: Glutes
    BP Weakness: Speed and triceps

    Ermantroudt

Thread Information

Users Browsing this Thread

There are currently 1 users browsing this thread. (0 members and 1 guests)

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •