[CobraXX]

Some days I'll only do the preactivation followed by a pump. Other days I wont preactivate and do two exercises DC style followed by a pump. It's not lemur specifically, but taking the concepts and adding them where I feel they will be best utilized. I've found for shoulders preactivating with bb push press doesn't make a difference at all so I don't do that and just jump into heavy DB presses. Chest, it depends on how I feel. Legs I only preactivate depending on the exercise I choose first.

Should I have just said I'm doing Lemur 1.5 with less volume and no NBC days? Then I could just say I'm doing a push/pull/legs split. But i'm only using some techniques from Lemur/DC to supplement the workouts i'm doing now and it's working better for me.

[Lurker27]

I wasn't like trying to take credit, i was just saying hey, that ends up being pretty darn close

[hsilman]

C2

Weighted Chins +45x3 Pre
BWx12,5,4,4

DB Row 70x25 <- focusing on using less body english on these
Lat Pull 5x12

EZ curl +70x3 Pre
+55x12,5
+50x5,3
cable curl 4x12

ab wheel - a bunch
10 dips in between a couple of exercises

a bit crowded so took a little while, but overall it went very well.

[black_angus]

10/5- deadlift #11

Deadlift- 2x2@500
Low rack pulls w/short monster mini and short strong bands- 365x2
GHR- 5x10 +10, 3x5+25

Notes: Not the best deadlift day ever. I didn't lock out 100% on the second rep of the first set because my grip was ****. Just a mental thing, as I definitely had it. I went with straps on the second set and had no problems. My hands just need a rest; they've been taking a beating. Rack pulls were with ~250lb of tension at the top.

Video to come.

[Weng]

Blackangus I think your bench thing is working I been doing it for 3 weeks or so now, and I just did 245x5 and then 265x2. I was like WHAT???

Before I struggled to do 225x6

[YoungGunner55]

whats the details on the bench thing?

[Weng]

Pause when you go down then explode up instead of just going down as fast as you can barely touch then go up as fast as you can. He does it in his videos.

I did it with 225x6
185x10
135x10

[black_angus]

First off, it's not mine. Second, yes, pausing is ****ing awesome. The thing about pausing and doing clean, non-cheating reps: you ****ing own that weight. I don't give a **** how much you can deadlift for reps when you're doing touch-and-go, barely touching the ground and using a shortened ROM. I want to see you own that weight and make it your *****. This is true no matter what lift your doing.

Except shrugs. ****ing cheat like it's your last high school exam, and destroy your traps.

[Mr.Familiar]

Chest w/ misc. tri's and abs

Windmills
BB Bench- 225x2, 195x6, 185x7, 165x8, 135x10
DB Incline- 50x10, 60x8, 70x6
Cable Crossover- 3x14
Tri pushdown- 3x10
Ab pulldown-3x15
Windshield wipers- 3 sets, 1 fast, 2 slow.

[Weng]

Originally Posted by black_angus

First off, it's not mine. Second, yes, pausing is ****ing awesome. The thing about pausing and doing clean, non-cheating reps: you ****ing own that weight. I don't give a **** how much you can deadlift for reps when you're doing touch-and-go, barely touching the ground and using a shortened ROM. I want to see you own that weight and make it your *****. This is true no matter what lift your doing.

Except shrugs. ****ing cheat like it's your last high school exam, and destroy your traps.

You just showed me with you posting your videos, so thats why I refer to you.

[black_angus]

I gotcha. For some reason, pausing the bench in training has been becoming more popular around me as of late; two of our team members have now transitioned to it, and I'm hoping more people continue to convert.

[black_angus]

Finally got my video done. Be warned: this video contains ****ty pulling.

[Weng]

Originally Posted by black_angus

I gotcha. For some reason, pausing the bench in training has been becoming more popular around me as of late; two of our team members have now transitioned to it, and I'm hoping more people continue to convert.

Ya, its not like I do it for all of my bench sets, but I put it in there.

Weighing only in the 160 range and benching 280 is pretty good I think. Hoping to get to 315.

[Nikilwig]

Originally Posted by black_angus

I gotcha. For some reason, pausing the bench in training has been becoming more popular around me as of late; two of our team members have now transitioned to it, and I'm hoping more people continue to convert.

I feel it may not matter as long as your negative is controlled on bench.

Heard a few people say it doesn't have much carry over into their competition bench though it's a pause then a press. In other words they train touch and go almost entirely.

[black_angus]

Judging plays a huge role in its effectiveness as a training method. Some federations require almost no pause, while others are very strict. Unfortunately, some of the judging is inconsistent in my federation; some judges give the press command very quickly, others make you wait what feels like an hour.


Personally, I think that making the lifter fully pause the lift is ****ing ridiculous and unnecessary. The point of the press command is not to make the lifter physically pause; it is meant to prevent any cheating by way of bouncing. No other lift makes you hold the weight like that. You don't have to pause in the hole on the squat, are given the squat command essentially as soon as you are set, and the rack and down commands for the squat and deadlift, respectively, are given as soon as the lift is completed. Breaking up the eccentric/concentric portions of the lift in an exaggerated manner is asinine, in my view.

[Nikilwig]

Agreed.

On a related note, in regards to speed work.

Regarding tempo, Pryor et al. (2011) found that fast eccentrics with no rest in the bottom position resulted in the greatest power output gains when compared to slow eccentrics and pauses in the bottom position (something Thibs has been saying for years, which has finally been validated). We recommend using loads of around 50% of 1RM if trying to demonstrate maximum power (remember power equals force x velocity), but when trying to develop maximum power, use a variety of loads ranging from 30-100% of 1RM. For maximum power production, we also recommend incorporating bench throws, which have an optimal power load of 55% of 1RM bench press (Baker et al. 2001) and display higher levels of peak force compared to the bench press (Clark et al. 2008).

[FHS JewFro]

Originally Posted by Mr.Familiar

Chest w/ misc. tri's and abs

Windmills
BB Bench- 225x2, 195x6, 185x7, 165x8, 135x10
DB Incline- 50x10, 60x8, 70x6
Cable Crossover- 3x14
Tri pushdown- 3x10
Ab pulldown-3x15
Windshield wipers- 3 sets, 1 fast, 2 slow.

y u only do one dedicated tricep exercise? and y u no go heavy?!?

[FHS JewFro]

Originally Posted by Nikilwig

Agreed.

On a related note, in regards to speed work.

Regarding tempo, Pryor et al. (2011) found that fast eccentrics with no rest in the bottom position resulted in the greatest power output gains when compared to slow eccentrics and pauses in the bottom position (something Thibs has been saying for years, which has finally been validated). We recommend using loads of around 50% of 1RM if trying to demonstrate maximum power (remember power equals force x velocity), but when trying to develop maximum power, use a variety of loads ranging from 30-100% of 1RM. For maximum power production, we also recommend incorporating bench throws, which have an optimal power load of 55% of 1RM bench press (Baker et al. 2001) and display higher levels of peak force compared to the bench press (Clark et al. 2008).

sounds basically what lurk has been saying about dynamic pre activation

[tanner202]

just drank a **** ton of coffee. Need to go squat but scared of the coffee ****s

[Paintnoob13]

Originally Posted by tanner202

just drank a **** ton of coffee. Need to go squat but scared of the coffee ****s

Proper dump timing is the key to a good workout

[tanner202]

Troof, I already took care of the problem