2008-10-31
Bench Deload (80%)
2.5 BOard height pin presses
115x10
165x8
215x5
245x3
285x1,0
255x5,3
1-Arm DB Rows
105x5
125 3x5
BB Row
190x12
Close Grip Bench
185 3x5
Speed Bench
140x27 (PR +5 lbs)
That’s it. Nice light workout today. Tried the 285 just to see where I was at. Barely got the one rep - that says deload to me. Don’t know that the 2ME 2RE days idea is going to work for me.
[quote]skidmark wrote:
Ironmantrw wrote:
Carl Darby wrote:
A way you could test the bands is to hang them from something, then put various weights in them and measure how far the band stretches. Within certain limits, the stretched length should be a linear function of the weight being hung.
You could get some bathroom scales. Anchor the band to a heavy dumbell. Stand on the scales and pull the band up the desired height then subtract your bodyweight from the weight on the scales. It should give you the tension for that length. Might work, might not
Could always do this to figger it out:
Thank you for taking the time to locate and post this.
[quote]1Geech wrote:
skidmark wrote:
Ironmantrw wrote:
Carl Darby wrote:
A way you could test the bands is to hang them from something, then put various weights in them and measure how far the band stretches. Within certain limits, the stretched length should be a linear function of the weight being hung.
You could get some bathroom scales. Anchor the band to a heavy dumbell. Stand on the scales and pull the band up the desired height then subtract your bodyweight from the weight on the scales. It should give you the tension for that length. Might work, might not
Could always do this to figger it out:
Thank you for taking the time to locate and post this.[/quote]
For you, I can spend 20 sec entering text on Google. You’re entirely worth it.
I actually found it a long time ago not long after I got my bands because - as much as I was twitting Carl - I’m that much like him. So I already kinda sorta knew where it was.
Here’s wishing success,peace and happiness to all as we enter the holiday season.
May Thanksgiving Day be full of things to be grateful for and Christmas be full of the loving-kindness and generosity that Jesus tried to exemplify.
God Bless us all.
2008-11-2
Lower
Zercher squat from pins (since everyone else is doing them)
135x3
205x3
255x2 (bar rolled and pinched a nerve in the forearm)
275x3 (sucking it up)
295 2x3 (PR rep +2 and sets +1)
315x1 (PR weight +20)
Sumo Speed deads
335 8x3
1/3 Natural Glute/Ham Raise
3,cramp,3,cramp,2
7,cramp,1 (PR cramps +2)
Weighted Planks
120 2x30 (PR Weight +10)
Hanging pikes
8
Sumos were a surprise today. Back didn;t feel like it was ready for anything much less zerchers - but once I got going I felt really strong. Best weight I’ve ever done on these was 295 and that was a fight.
Today they just came right off the pins no problem. Even the 315 was fairly easy and I know I could’ve gotten more but I stopped there to ave energy for the sumos, which are my growth movement.
Gassed out by the time planks came around. Sumos are getting more coordinated and faster. Fall a bit out of the groove and they get real hard right away. Starting to use glutes to move the weight first.
Good session today.
Congrats, that sounds like a great day.
[quote]Elaikases wrote:
Congrats, that sounds like a great day.[/quote]
Thanks, El - it really was.
Been finding a lot to be grateful lately and it seems to be spilling over into and improving other things in my life.
Best of all, my back is not so sore now.
[quote]skidmark wrote:
Been finding a lot to be grateful lately and it seems to be spilling over into and improving other things in my life.
[/quote]
Do seem to work that way, don’t it. Good for you.
Well - de tumb she no work right. Operational, but the right hand doesn’t like to be opened too wide nor closed too tightly. Should fade in a few days.
Hope it doesn’t affect rowing and overhead presses on Tuesday - or, omg, CURLS.
Whoo boy! Zerchers yesterday have got my spinal erectors sore all the way up to the middle of my back. Gotta keep those in the rotation. Can only help my dead and bench.
Sumo’s are doing good things for my right scapula. I have to pull the bar back and in harder on them than on conventional and it’s seating my right shoulder for more.
Shoulder problems are just about gone, I think due to the limited range of motion I’ve been doing on the heavy pressing movements not irritating it and the high rep pressing movements have been re-habbing it.
The closer I stick to Meat’s program, the less figuring out and fixing I have to do and the stronger I get.
Nice Z-Squats!!
[quote]SteelyD wrote:
Nice Z-Squats!![/quote]
Tanks, SteelyD.
Gonna try the lat max single for threes next time, adjusting the warmups appropriately. It felt that easy. That’s two weeks away though.
Still holding steady at 185 lbs even in the absence of super-calories. I think my body has wanted to weigh at least this much for a long time, but I just never fed it enough. Once I gave it a surplus last month, it just grew up to where it needed to be and is now holding on for all it’s worth until the next cycle of caloric abundance. I think getting to 190 might be easier than I’d hoped.
Admittedly, though, my wife has set about making sure I get fed regularly. What a champ!
edit:
How’m I doin’ Geech?
How to Gain Weight
Feeding Techniques by Michael J. Salvati
2008-11-4
Assistance
Standing overhead Press
barx15
95x10
145x5
165x3
Ah - the power rack is open now
Seated overhead press
195x5 (eyebrow height)
195x3,3 (nose height)(PR weight +5)
Seat DB Speed Press
50’sx25 (argh! -2 reps)
BB row
250 2x5 (PR reps +2)
1-Arm DB Row
110x15+5 (5 sec pause)
EZ Curl
130x5,5 (PR reps +2)
Hammer curls
55’sx5,6
Shrugs
315x10
405x6,6
225x8
Notes:
The 165 overhead press was easier than I expected. Not easy, but easier than I expected. My middle was rock steady from the ab wheel. Haven’t had that much stability recently…
I should have taken a few minutes more rest between the barbell seated press and the DB seated press. Lost two reps by hurrying.
I should have skipped the shrugs.
Saw a good 315x3 squat at the commercial gym I trained at today. Refreshing to see.
Good session, though people seem to be avoiding me in the gym. Found my psyche phrase, so I’ll be using it from now on on the heavy sets.
Helluva PR on the rows, Skid. Helluva workout in total! I might have to make that my Sunday back workout.
Skid, the Cosgrove web site is a great find. I plan on adding interval training and some of his workouts for fat loss. Thanks for the info.
[quote]j_willy3 wrote:
Helluva PR on the rows, Skid. Helluva workout in total! I might have to make that my Sunday back workout.[/quote]
I wouldn’t recommend it - it was actually too much work. Assistance day may be why my bench isn’t moving up…
[quote]ecogenx wrote:
Skid, the Cosgrove web site is a great find. I plan on adding interval training and some of his workouts for fat loss. Thanks for the info.[/quote]
Glad you liked it and find it useful. I haven’t had much call to use his stuff, but he’s always been enjoyable to read.