O_RYAN's Preparation for Sept 14th SPF Meet in Houston

[O_RYAN_007]

Monday 6/17: Deadlifts Day

Deadlifts w 120# of Chains (work to singles of 65% Max):
135x8
185x5
225x3
275x3
325x3
345x3
345x3
Moved to heavy Singles
375x1
395x1
395x1

SLDL w 2" deficit:
225x5
275x5
325x5
375x3

Weighted Decline Sit Ups w 50# DB on GHR
4x12
Grip work 4x12

Close Grip Lat Pull-downs:

4x12 @ 120#s.

[burlyman30]

Nice. ^^^ Can you explain the rationale for chain use for me? I know precious little about the whens and whys of it.

[O_RYAN_007]

Nice. ^^^ Can you explain the rationale for chain use for me? I know precious little about the whens and whys of it.

Accommodating resistance. It provides a loading effects to the bar on the way up and a deload on the way down. I'm sure others like Rodja and Sorrow can come in with way more details on the subject.

[Rodja]

Main purpose is to train the body for bar speed. Chains are easier on the body than bands.

[O_RYAN_007]

Main purpose is to train the body for bar speed. Chains are easier on the body than bands.

I can attest to this since I started using chains. The bands are hard on the body... As soon as I would unrack the bar, I would feel as if that bar wanted to either drive me into the ground or drive the bar straight into my chest. I like chains better.

[burlyman30]

Great input. Thought it might have something to do with speed, but wasn't sure. Thanks.

[Grape Ape]

Fuck yes for this.

[O_RYAN_007]

Tuesday was Bench/Upper, Wed was an off day (much needed) and today we'll work up to almost max on squats in the Monolift. I've been stretching in the sauna everyday (at lunch) and this has def helped my recovery and soreness. My training partner also told me about "The Soak." He says after he soaks in that and epson salt, he feels like he just had a massage. I purchased this and the original sling-shot from Mark Bell. My training partner really likes his and he said it will help reduce shoulder injury while being able to overload the bar on bench days. He has all sort of training equipment and gadgets that we use during training. He actually owns the chains, the mono lift, the elitefts bench, the competition bars, and the reverse hyper machine.

[Scope75]

Sounds like you found the right guy to work with, and that gym sounds badass.

[O_RYAN_007]

Sounds like you found the right guy to work with, and that gym sounds badass.

I agree 100%! I'm extremely excited every time I go the gym again.