Author Topic: Bando's Log - Anabolic Dreams and PR Screams  (Read 211833 times)

Online Bando

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Re: Bando's Log - The Needle and the Damage Done
« Reply #1005 on: January 08, 2014, 03:01:14 PM »
Cool.  I'd like to check them out if you don't mind.  I tweaked my back about two weeks ago doing rep sets and getting out of position.  I'll post the video eventually, but it's embarrassing.   ;D


not a good angle, lift starts at :40
Bando phailed dead


Week 2, 4 x 7

unexpected time off, illness and coldness

Chest/Back

BB BP

warmups

225 x 7, 2 sets

DB BP

100's x 5 :o
90's x 7

pullups

+22.5 x 7
+25 x 7
+27.5 x 7, 2 sets

smith machine incline bb press

135 x 7
155 x 7
165 x 7, x 2, 1st time I ever used a smith, was kinda cool

Machine rows

250 (stack) 4 x 7

3 sets 27.5 incline flyes x 10
3 sets assisted 1 arm pullups to fail

tomorrow's forecast, warmer with a 100% chance of PAIN



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Offline HardNHeavy2011

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Re: Bando's Log - The Needle and the Damage Done
« Reply #1006 on: January 08, 2014, 03:44:07 PM »
Well, I think you need to work on your setup.   :)  I don't want to nitpick too much, but I think you can handle it.  The angle is fine actually. 

If you look at this pic, you'll see your legs are almost completely locked out already and the bar hasn't even left the floor. 



So, your problem is that you have zero tension in your glutes and hams when you begin to pull.  That's why they shoot up so fast.  Here's what I would do.

1.  Address the bar and set your foot position.
2.  Bend over and get your grip situated where you want it.
3.  Get into your pulling position like you're about to begin your pull
4.  PUSH your knees back and flex your glutes.  You should feel tension now in your hams but you'll have to continue to flex your glutes. 
5.  Maintain that tightness and move back into your pulling position.
6.  Arch lower back while looking a few feet ahead of you.
7.  Squeeze your entire upper body as tight as you can while squeezing the bar
8.  Slightly pull on the bar to take out any slack
9.  Push yourself away from the floor and bam!!  Lock that shit out!!   

Offline HardNHeavy2011

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Re: Bando's Log - The Needle and the Damage Done
« Reply #1007 on: January 08, 2014, 03:49:45 PM »
If no one would make fun of me, I'd make a deadlifting tutorial.  Just for this board though.   :D

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Re: Bando's Log - The Needle and the Damage Done
« Reply #1008 on: January 08, 2014, 04:01:28 PM »

1.  Address the bar and set your foot position.
2.  Bend over and get your grip situated where you want it.
3.  Get into your pulling position like you're about to begin your pull
4.  PUSH your knees back and flex your glutes.  You should feel tension now in your hams but you'll have to continue to flex your glutes. 
5.  Maintain that tightness and move back into your pulling position.
6.  Arch lower back while looking a few feet ahead of you.
7.  Squeeze your entire upper body as tight as you can while squeezing the bar
8.  Slightly pull on the bar to take out any slack
9.  Push yourself away from the floor and bam!!  Lock that shit out!!

awesome Man, I printed this out and stuck it in my journal
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Offline HardNHeavy2011

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Re: Bando's Log - The Needle and the Damage Done
« Reply #1009 on: January 08, 2014, 04:06:48 PM »
#4 up there is by far the most important one.  If you have no tightness in your posterior chain, that shit ain't going anywhere.   ;D  It's something I constantly have to remind myself to do.  Luckily,I record every DL session and I spend a few minutes watching each pull.  It's amazing what you can see when you run it back in slow motion.  :D  For example, you might not see your heels coming off the ground during your pull in normal speed, but when you slow it down you can look at your feet and notice right away.  The only reason I've been mildly successful with this lift is because I've broken it down so many times and rebuilt it over and over. haha  In fact, I'm rebuilding it again because I noticed something that's hindering progress again. 

I WILL pull 700 in 2014.  Damn it. lol

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Re: Bando's Log - The Needle and the Damage Done
« Reply #1010 on: January 11, 2014, 05:20:28 PM »
Legs

squats

bar x 8
95 x 8
135 x 6
185 x 3
225 x 1
275 x 1
285 x 0
280 x 0
225 x 4

3 sets leg ext
3 sets leg curl
6 sets calves
9 sets abs

2 sets biceps
2 sets triceps

some arnold presses that I bailed on.

nothing special to see here, move along

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Offline doughnutgut

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Re: Bando's Log - The Needle and the Damage Done
« Reply #1011 on: January 11, 2014, 05:33:00 PM »
What happened on the 285-280 lifts Bando?

Move on? no mate. still got that chit done either way.

Nice session. Been a tad behind in here. Soz man. Got a bit of catching up to do the next few days.

Online Bando

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Re: Bando's Log - The Needle and the Damage Done
« Reply #1012 on: January 11, 2014, 05:37:17 PM »
What happened on the 285-280 lifts Bando?



the 275 felt easy, 285 would be a post competition PR for me, I tried to go ATG with a pause but just could not get it out of the hole. The 280 I went not quite as deep and no pause but it just was not there for me today. Was belted also :-\

you haven't missed much in here, I've been missing a lot of workouts
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Re: Bando's Log - The Needle and the Damage Done
« Reply #1013 on: January 12, 2014, 01:00:57 PM »
shoulders/arms

Seated OHP

Bar x 8
65 x 8
95 x 8
105 x 7
110 x 7
110 x 6

reverse incline flyes

30's ss 20's, 3 sets till fail

EZ Bar curls

75 x 8, 3 sets

decline skulls

75 x 1o
95 x 10
105 x 8

DB shrugs

75's x 10, 4 sets
75's x 4
strap kept slipping and ended up pulling something in my neck >:(

out of time and Wife wanted a turn in the gym so I had to get home.

my real gym opens back up tomorrow :)
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Online FLEX

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Re: Bando's Log - The Needle and the Damage Done
« Reply #1014 on: January 12, 2014, 08:24:44 PM »
If no one would make fun of me, I'd make a deadlifting tutorial.  Just for this board though.   :D

Please do.

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Offline hochspeyer

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Re: Bando's Log - The Needle and the Damage Done
« Reply #1015 on: January 13, 2014, 04:42:30 AM »
If no one would make fun of me, I'd make a deadlifting tutorial.  Just for this board though.   :D

This site isn't about making fun of serious stuff. Please share- I like to tell peeps that its called body building because I ain't done. If I was, it would be body built. SRS.
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Online Bando

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Re: Bando's Log - The Needle and the Damage Done
« Reply #1016 on: January 13, 2014, 02:03:57 PM »
Chest

week 1, 5 x 5

BB BP
Bar x 8
95 x 8
135 x 6
185 x 6
230 x 5
230 x 4
225 x 4
215 x 5
215 x 4

DB BP

100's x 4
95's x 5
95's x 4
90's x 5
90's x 4

DB Pullovers

80 x 8, 2 sets

Pec dec

40 x 12

40 x 16

Was supposed to be chest and back but realized early that my strength was way off, will do back romorow

Should have taken the day off, I think doing shoulders/arms yesterday stole my strength
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Offline Lola

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Re: Bando's Log - The Needle and the Damage Done
« Reply #1017 on: January 13, 2014, 04:26:23 PM »
Ouch, how's the neck?
You must be relieved to be getting back to your real gym.

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Re: Bando's Log - The Needle and the Damage Done
« Reply #1018 on: January 13, 2014, 04:28:39 PM »
Ouch, how's the neck?
You must be relieved to be getting back to your real gym.

It's a little better, I could sure it feel it while benching.

The gym closed for 3 weeks for "equipment delivery" Not one new thing in there >:(
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Online Bando

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Re: Bando's Log - The Needle and the Damage Done
« Reply #1019 on: January 14, 2014, 12:52:24 PM »
wow journal at the bottom of the page and I just logged yesterday 8)

Week 1 4 x7

Back


Cable rows

2 sets of 10 x 8 warmup

150, 4 sets of 7

Regular grip Pullups

+30 x 2 :o

+25, 4 sets of 7

1 arm rows

80 x 7
80 x 7
85 x 7
85 x 7

Giant sets

Flatnuts Cable straight arm presses, 2 sets 70 x 10

1 arm pullups

160 assist x 6, 2 sets

Yates Cable rows

90 x 10
100 x 10

Nice Pump, neck is sore, chilly rain here, walked back and joints started hurting from moisture and cold  >:(
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