Update: Would you guys want a write up kinda like how I did for squat/bench for press? Ok I am currently writing it.

Pulled 590 yesterday. I need a deload. I am fucked up.

Here is the Press I just did.



So far this weeks training is off to a good start. Crush 260×4 today on Press. My press has skyrocketed lately and I LOVE IT. Before during meet times I stopped pressing so I could get my bench higher. I would Press on my volume bench days and it would always be lackluster. Obviously the focus is not on Press during meet months. I’ve got a video of it, but I am waiting on it to be emailed to me. I’ll post it in a bit

In the mean time enjoy these. Yes there is a Confederate flag in the background so I wanna state that I do not share the same ideas/views as the bar does. I work there, but it doesnt mean I agree with whats said. Shut up. Its a job and I need money.





10/12/12
Squat: 315x3x3
RDL’s: 220x5x3
Rows: 220x5x3
BB Curls: 40kx8x3
Single Leg RDL’s: 20kx10x3

10/11/12
Press: 185x3x3
Dips: 135x5x3
Side Laterals: 30x12x3
Side Raises: 25x12x3
Seated Front Raises: 30x10x3

10/9/12
Deadlift: 590
Dynamic Effort Squats: 275×2/On the Min/Ten Min
Rounded Back Extensions: BWx10x3

10/8/12
Press: 260×4
Close-Grip: 315x5x2/315×3
Pull-Ups: BWx10x3
Tricep Pushdowns: 80x12x3
Tricep Pulldowns: 60x12x3
Mobility work/mashing

Leave a comment ?

25 Comments.

  1. Nice dancing 🙂 Next video should be with the new mega-hit ,at least here, gangnam style.

    Ha I’ll discuss it. Most of the time our manager isnt that cool.
    –A.C.

  2. You guys should work out a Gangnam Style routine for your next dance vid.

    Gangnam style is too popular now.
    –A.C.

  3. relevant.

    lol amazing
    –A.C.

  4. enlightenedsnipe

    Jeez dude. 260×4 is sweet. Glad to hear things are clicking for you!

    Yeah I can’t wait to show you the vid man. Thanks.
    –A.C.

  5. That press is fucking awesome man, good job!

    Thanks man.
    –A.C.

  6. I pressed 165×4 yesterday….some guy told me that it wasn’t very much. I said, “Well, that’s just like your opinion, man.”

    Tell him it’s never about who’s better. Thats the mentality that facilitates faggotry. Tell him to fuck off and measure his dick somewhere else. That really pisses me off.
    –A.C.

  7. Shit. My mouth dropped open when you went for a fourth

  8. AC, I feel like I’ve asked this question before, but anyway… after stalling out (by Rippetoe’s SS definition) on the SS LP, what would be your recommended next step? Something like Madcow where you decrease squat frequency and only increase weight weekly? So far I have been on 5/3/1, but part of me wonders if it is not taking full advantage of the young gun recovery ability?

    Why don’t you just do the Texas Method? From what I hear 5/3/1 isn’t enough for people. I have never done it so I can’t fully comment. I’m sure it’s a great program.
    –A.C.

    • That’s kind of what I was getting at. I think 5/3/1 would be a great program down the road, when it’s necessary to only increase training maxes monthly or so. Thanks for the quick answer, man. Nice press, I hope to be able to rep out +BW numbers eventually.

    • 5/3/1 has been very good to me, but it took me quite a while to dial in my assistance volume. Basically, 5/3/1 provides the big lift sets/reps, and I hit a bunch of back-off sets (in order to do anything well, I have to do a lot of it).

      • thanks to both for the input. to put my ‘dilemna’ into more appropriate terms: I struggled to squat heavy 3x/wk with my time and recovery abilities, so I was looking for something not necessarily less frequent, because i agree i do well with REPETITION, but for something with less intensity/volume. this has been very helpful, thanks.

  9. Tim Tebow weighs 250. You can press Tim Tebow. I smell a future video 😎

    Haha I have pressed my friends before.
    –A.C.

  10. The strictness of your press form further illustrates your redonkulousness.

    One of my current goals includes lifting heavy enough weights that I don’t have to say “with strict form” when trying to impress people with my numbers.

    Just KEEP training.
    –A.C.

  11. If you had your shirt off and wearing jeans you could have hit a 5th rep.

    I fucking wish I could do that
    –A.C.

  12. You know we’re all just tryin to make sense of this world. Well I got about as much sense as a little bird flyin in the sky up there.

    Exactly
    –A.C.

  13. You have been putting up some crazy numbers, A.C.! Great work! About the de-load: do you feel like you need a de-load because of purely physical reasons or is there an emotional component too? i.e. gotten psyched up too many times lately and now your just exhausted. Am I making sense?

    Both. I am mentally and physically drained. I have been going hard for about 5-6 weeks. I need a deload.
    –A.C.

    • Cool, man. I feel like I flipped a switch this year and decided to stop being afraid of bigger weights. So that means stepping out of my comfort zone more often and it’s taking a toll. After a few weeks of squatting and deadlifting (not so much on the bench) heavier than I have before I just need to stop for a bit. It’s mental.

      Everybody fails man.
      –A.C.

  14. That is a huge press with incredible form.
    I’d definitely read a write-up of the press like you did for the squat and bench.

    On it.
    –A.C.

  15. you’re way fucking stronger than I’ll ever be and you’re a better dancer than I’ll ever be so fuck you.

    lol hey man. TAKE IT EASY. I’m white as shit I can’t dance. There are tons of people that are stronger and WILL be stronger than me. You have to wake up and want to be a champion man.
    –A.C.

  16. Another yes vote for a press write-up.

    Cool.
    –A.C.

  17. What were the warm up sets leading up to the 260×4?

    That video is really inspiring. Together with the 3 Press Fixes post that Justin did on the main site really make me want to press. Constantly. Forever.

  18. you look like Burt Reynolds in those dance vids, you know, that sexy young Burt from Smokey and the Bandit….. Sally Field or Loni Anderson?

  19. that press is legit! I’d def. vote in favor for the write up also.

  20. So I found the bench set-up. When did you write the squat set-up?

    Awesome work lately AC! That press is damned impressive. Someday I’ll get close to that.

    Thanks man.

    http://70sbig.com/ac/index.php/2012/08/14/this-squat-is-heavy-this-squat-needs-mobility-and-the-method-behind-it-is-not-a-mystery/
    –A.C.

  21. Damn son, that shit was tight.
    Press was alright too 😉

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