OMG hahaha did you draw your own avi!?
I hope you fed-exed my t-shirt by now 
“DE work 95% and kill myself” http://narwhaler.com/original/lz/x/wtf-face-mother-of-god-lzxg2m.jpg Is that a typo?
[quote]Spock81 wrote:
OMG hahaha did you draw your own avi!?
I hope you fed-exed my t-shirt by now :/[/quote]
I shoved it into an envelope and crudely wrote on it in red orange crayon: “To Canadian Jen in Canada.” So, it should be there soon.
[quote]DSSG wrote:
“DE work 95% and kill myself” http://narwhaler.com/original/lz/x/wtf-face-mother-of-god-lzxg2m.jpg Is that a typo? [/quote]
No it was not. I probably am going to shoot myself before I get all 5 reps in.
Saturday- 6/22/13- DE Bench/ SGGzzzz
Plyo Push Ups-5x3, 5 more sets with slingshot
FB Bench-215x6x3
Bradfords- Fat Bar- 125x3x10, 75x20
SUPERHIGHWAY TO GREAT GUNZZZ:
Blast Strap Push Ups- 4x10
Close Grip 2x2 Pull-Ups-5x6, Average Bandx2x10
Tricep Push Downs- Averagex2x50
Fat Bar Med Grip Supinated- 75x2x25
I am going to keep my DE Bench day like this for a while. A butt load of volume on little exercises to hopefully get some size in my arms. When I look at guys my weight that bench more than me, the biggest difference I see is their arms look like redwoods and mine look like toothpicks.
There are no speed limits or roadmaps on the Superhighway to Great Gunzzz. Only gains.
[quote]StormTheBeach wrote:
[quote]DSSG wrote:
“DE work 95% and kill myself” http://narwhaler.com/original/lz/x/wtf-face-mother-of-god-lzxg2m.jpg Is that a typo? [/quote]
No it was not. I probably am going to shoot myself before I get all 5 reps in.[/quote]
Five total reps at 95%… I pity your hamstrings/glutes/torso.
Is something like what you posted how you would recommend doing a westside variation for a raw lifter?? Hammer weakensses through ME work and then practice the comp lifts as part of assistance? If you want to take the time, how would you lay the big 3 lift assistance work (like 30 reps @ 65 etc) over a longer training cycle (idk 9 weeks??). I’ve tried the conjugate system but found I still need to keep the comp lifts in there (especially squat) so this is really interesting to me.
Also why the really high % on DE work?
[quote]Mtag666 wrote:
Is something like what you posted how you would recommend doing a westside variation for a raw lifter?? Hammer weakensses through ME work and then practice the comp lifts as part of assistance? If you want to take the time, how would you lay the big 3 lift assistance work (like 30 reps @ 65 etc) over a longer training cycle (idk 9 weeks??). I’ve tried the conjugate system but found I still need to keep the comp lifts in there (especially squat) so this is really interesting to me.
Also why the really high % on DE work?[/quote]
Everyone needs to do the competition lifts in training. Especially squats. I am just messing around with some programming ideas that I have had, mostly geared towards trying to increase my volume in the competition lifts. It is hard for me to recommend this to anyone because I have only been doing it for a week and a half. Ask me again in a month or 2 and I will be able to give you a yay or nay on the whole thing.
The high percentage of DE work is because I only have 4 weeks to train for nationals. Volume builds more consistent gains over a longer period of time. Intensity builds gains quickly but is very unstable. So, I will either get a PR total or bomb out. haha.
Sunday- 6/23/13- DE Low, low, low
Stretched, tractioned, swung
Squats- 480 (80% of 610… new training max after quad tear) 5x2, added 200lbs of band tension for 5 singles
Sumo DLs- 455x10x2
FS Holds- 225x10 count, 315, 405, 405+50 in hanging weights, +100 x 3 sets
SE Sit ups x 2x15
Heel Diggs x 60 total
Later on Tuesday- 6/25/13
Reverse Hyper- 90lbs x a million x 20
Fallouts 4x10
Mini Pull Aparts- Normal/OH x 2x25/25
Face Pulls- Average- 4x20
Definitely following. I read your recent articles. You write some great stuff!
Ok. Training update:
pulled 875 reverseband last week for a 25lb pr. Went to do rep work with 550lbs and had a hard back spasm. It’s been tight and sore ever since. Nothing major but annoying as hell. Took the week off just because I think it was an issue due to jumping right back into training like a dumbass right after I got home from worlds.
Thursday- 7/4/13- ME Lower- Freedom Squats-
Front squats- worked up to 400 for an easy single
Back Squats- 400 for 24 reps
Decline sit-ups- BWx25, +30x15
Rev. Hyper- 90x100
No pain today while training. Doing a strongman competition on Saturday just for shits and giggles. Hopefully, my back won’t explode.
Friday- 7/5/13- DE Bench
Long ass day today. Not only because of work but also because there are 400,000 people in town getting blackout drunk, trashing the place, and ruining all the traffic patterns. Judging from the license plates, the rest of the USA should invade Pennsylvania now while its empty and burn it to the ground.
Did all sets with no arch:
Bench- Comp Grip- 300x5x5
2 board manpon- 225- close grip- x25, extra widex15
That’s all. Lots of pulling tomorrow for the competition. Didn’t want to overdo it tonight. Will have a video and a write up on Monday.
Storm, I considered something similar, but we would have to give up Bethany, Ocean city, Fenwick (is that how you spell that?) and Rehoboth. As they would likely take up permanent residency in there, and hit all of our houses in our sleep by accident. When then the highway/any roads are half a mile away, while they thought they were on the highway. It did not sound like a good idea compounded with the fact that we can hardly tolerate lots of tourists from upstate let alone from Pennsylvania.
[quote]DSSG wrote:
Storm, I considered something similar, but we would have to give up Bethany, Ocean city, Fenwick (is that how you spell that?) and Rehoboth. As they would likely take up permanent residency in there, and hit all of our houses in our sleep by accident. When then the highway/any roads are half a mile away, while they thought they were on the highway. It did not sound like a good idea compounded with the fact that we can hardly tolerate lots of tourists from upstate let alone from Pennsylvania. [/quote]
We just need to nuke that whole state.
Tuesday- 7/9/13- ME Bench
Close Grip- worked up to 390 for 2
Comp Grip- 400 for 5 singles
Medium Grip- 315x10
IW Grip-315x7
Later on:
A billion tri push downs and pull ups
Thursday-7/11/13- ME Sq/DL
Pause Squats up to 575 for 2. Not a PR but about 95-97%.
Regular Squats- 550x5x1
RDLs- Up to 605x10
Shrugs- 225x4x25
RH- 180x4x20
Just cruising till the competition. I can’t wait to get this thing over with and take a break from all this stupid lifting stuff.
[quote]StormTheBeach wrote:
take a break from all this stupid lifting stuff.[/quote]
OH NO YOU DIDN’T!!!
I know he’s out there.
[quote]csulli wrote:
I know he’s out there.[/quote]
he been chillin at bb.com