Don’t call it a comeback

[NovaFlex]

Cottage Cheese with Frank's RedHot and salt and pepper is actually quite good.

Don’t ever post in this thread again.

 

[Perrin Aybara]

I actually just tried cottage cheese for the first time in my life a couple weeks ago. I was always put off by the look, but it's actually not bad. I never drank milk until 2012 either. Which I don't drink it much now because of the sugar content.

 

[Btcowboy]

I mix it with jelly and peanut butter powder, maybe honey. Tastes good. Never would have thought of hot sauce

Lol and I never would have thought PB and J

 

[NovaFlex]

Finally was able to measure the band tension. 33.3 on each side. Pretty damn close to what I was measuring before. The session turned out decent, overall. Making steady progress is all I can ask for.


Banded BP

135 + 66 bands (201 @top) x6

185 + 66 bands (251 @top) x6

225 + 66 bands (291 @top) x4

245 + 66 bands (311 @top) x1


Worked up to a decent single. Was gonna do 3x1 but tendons started acting up, so I was just happy with the single. Still a PR with the bands, lol.


Grabbed the 100’s out of habit—forgot that today was a light day, haha.


Inc DB press

100 x8

70 x19

70 x15

70 x12


Neutral grip tricep PD

180 x8

120 x10


V bar PD

100 x14

100 x15

100 x16

80 x26 AMRAP


Cable x-over

50 x16

60 x12

60 x10




Had some younger HS kids working out behind me. One almost killed himself on 135 while his friend is giving him horrible cues...tried giving advice but they knew too much—ah well. Kill yourself, little man.

 

[NovaFlex]

I actually just tried cottage cheese for the first time in my life a couple weeks ago. I was always put off by the look, but it's actually not bad. I never drank milk until 2012 either. Which I don't drink it much now because of the sugar content.

It made me sick as a kid so I can’t even look at the stuff, lol. I drink like 2 gal of milk a week lol. Mostly skim, but use whole milk for my shakes

 

[NovaFlex]

Forgot to add that I did 3x3 of speed work with 155+bands, before moving to regular BP.

 

[NovaFlex]

Front squats are about to become my bitch.

 

[Worf]

Forgot to add that I did 3x3 of speed work with 155+bands, before moving to regular BP.

You making the plates rattle on your speed work?

 

[NovaFlex]

You making the plates rattle on your speed work?

Funny you say that, cos that’s specifically what I aim for lol. Does that mean anything?

 

[Worf]

Funny you say that, cos that’s specifically what I aim for lol. Does that mean anything?

Just an un sophisticated way of judging bar speed. If you can make the plates pop at the top that means you loaded the bar correctly. The only other way is a bar speed tracker and aim for .7-.9 meters per second. Westside goes into this stuff pretty heavily for DE days. @Ohiopower probably has some secrets for this stuff

 

[NovaFlex]

Just an un sophisticated way of judging bar speed. If you can make the plates pop at the top that means you loaded the bar correctly. The only other way is a bar speed tracker and aim for .7-.9 meters per second. Westside goes into this stuff pretty heavily for DE days. @Ohiopower probably has some secrets for this stuff

It’s funny how we do things like that and there ends up being legitimacy to it. I just figured it was a good way to measure.

 

[Worf]

 

[NovaFlex]

I’ve been doing 9x3 usually. I guided off from Matt Wenning’s tips.

 

[Perrin Aybara]

I haven't done speed bench lately since I did Smolov for my meet prep, but I normally do 12 sets of 3 with 50-60% of 1RM plus light bands.

Edit: not really based on anything in particular, just personal preference mixed with stuff I've read.

 

[NovaFlex]

I haven't done speed bench lately since I did Smolov for my meet prep, but I normally do 12 sets of 3 with 50-60% of 1RM plus light bands.

Edit: not really based on anything in particular, just personal preference mixed with stuff I've read.

Thts almost the ratio I’m at. My bands are lighter than 30% tho, so I added a little bar weight. Still moves smooth. I do definitely see a difference in the way I press now, after incorporating it for a few weeks. I think it’s helped me to learn not to be so grindy and controlled

 

[Ohiopower]

Speed is more important than the weight on the bar. If ur under.7Ms its not speed work anymore. We run 3 week waves with 50 55 and 60% bar weight and 25% band weight. If you dont have lot of experiance with speed work use 20% band weight i would lighten bar weight if someone still could not generate the speed necessary. A good training partner can help you determine if ur making enough speed. There are electronic ways like an accererometer but thats a PITA

Monnit Wireless Accelerometer - Impact Detect - Commercial Coin Cell Powered | MNS-9-W1-AC-IM

 

[NovaFlex]

Speed is more important than the weight on the bar. If ur under.7Ms its not speed work anymore. We run 3 week waves with 50 55 and 60% bar weight and 25% band weight. If you dont have lot of experiance with speed work use 20% band weight i would lighten bar weight if someone still could not generate the speed necessary. A good training partner can help you determine if ur making enough speed. There are electronic ways like an accererometer but thats a PITA

Monnit Wireless Accelerometer - Impact Detect - Commercial Coin Cell Powered | MNS-9-W1-AC-IM

I only have the one set of bands (rogue green), but I know 155 isn’t going up in .7 lol. Probably a 1 count. So I should lower the weight

 

[Perrin Aybara]

I'm pretty sure he means 7 meters per second.

 

[NovaFlex]

I'm pretty sure he means 7 meters per second.

This is too much math for my education level. Lol

 

[Perrin Aybara]

They have devices that measure bar speed. Supposedly you can tell by bar speed when you're having a good day to try for PRs. Been awhile since I've read up on it, but seems like they were expensive years ago when I read about them.