Blood, Sweat, Iron, and Men in Singlets

Training Training Logs
321

[quote]clutz15 wrote:

[quote]PlainPat wrote:

[quote]clutz15 wrote:

[quote]PlainPat wrote:

Uhh, its wierd but its good. Something I wanted to experiment with, basically a modified westside because I had trouble with westside (MY FAULT NOT THE WESTSIDE TEMPLATE, just for clarification)

Day 1:
Squat/variation up to 1rm then amrap at 80% if feeling good
Different variation up to heavy 6rep attempt
Hamstrings 60 reps in as few sets as possible (rifs)
Low back 60 rifs
Abs 60 rifs

Day 2:
Bench/Variation up to 1rm then amrap at 80%
Different variation up to heavy 6rep
Triceps 60rifs
Chest/Shoulders 60rifs
Upper back 60rifs
Rear Delts 60rifs

Day 3:
Same thing as d1 except its deadlift variations and such. Also throw in quads if the energy level is there.

Day 4:
Bench RE competition style at either 15,12,10, or 8 reps.
Bench variation up to heavy 10 rep
Same assistance stuff except biceps too.

Its really based off how Meat trains because I enjoy the style of training heavy based on how you feel for the day rather than %'s and missing lifts at a % of a day because you feel like shit one day but AMAZING the next, so why wouldn’t you tailor your intensity to how you feel? The only thing I MIGHT change is the D1 and D3 and make one of them a RE day for the lift because benching has been making great progress like this but squat/dl not as much. Gonna stick it out 2 more weeks then decide on that.

EDIT: Oh and I’m trying to get decided on a meet and improve for that and OH pressing never helped my bench so I just dropped that and put more benching RE work in its place.[/quote]

Looks good man, did you completely drop speed work? Have you considered adding in any jumps and throws to start your workouts? Im sure the extra RE work will help you out alot tho.[/quote]

Yes yes and yes lol. I felt speed work really helped, but wasn’t entirely sure on how to program it. Its a lot more complicated then people make it out to be with Speed-Strength and Strength-Speed and Lactic Acid training and such. So it’s probably a better choice for me just to get that heavier 6rep work in rather than spending time to do speed work.

As towards the jumps and throws, I’m trying to look into programming them into my XXXtra workouts. I have no med balls or platforms so it’d have to be long jump/plyo stuff but I have to experiment to see how it affects my lifting or not, because thats the important part.[/quote]

Ya theres lots you can do without anything fancy just gotta be creative. Maybe trying doing one light plyo movement as part of your warmup to kick start the nervous system and after you get comfortable with it you can start using them as there own workout, sort of progress into a dynamic day if you will haha[/quote]

Possibly, will probably run it by meat at some point to see his opinion on how to set it up. Just gotta experiment over time to see the best way for me to work it in.

322

2/19/12

XXXtra Recovery
-Bench 45x4x10
-Squat 45x4x10
-Band GM’s minix25
-Tricep Pushdowns Minix50
-Face Pulls minix50

323

Do you ever squat in your wrestling shoes?

CS

324

[quote]CSEagles1694 wrote:
Do you ever squat in your wrestling shoes?

CS[/quote]

Considered it once, I’m not really sure I like the feeling of how slim the soles are on them for anything other than wrestling, feel like I could slip easily. I usually squat in high top chucks, but have been experimenting with using these etnies skating shoes for stuff like how STB does. Can’t say I notice a difference stability wise, and they’re much more comfy.

325

[quote]PlainPat wrote:

[quote]CSEagles1694 wrote:
Do you ever squat in your wrestling shoes?

CS[/quote]

Considered it once, I’m not really sure I like the feeling of how slim the soles are on them for anything other than wrestling, feel like I could slip easily. I usually squat in high top chucks, but have been experimenting with using these etnies skating shoes for stuff like how STB does. Can’t say I notice a difference stability wise, and they’re much more comfy.[/quote]

I was thinking about getting a pair, that’s why I asked, but I’m currently still happy with my high top Nikes.

CS

326

[quote]CSEagles1694 wrote:

[quote]PlainPat wrote:

[quote]CSEagles1694 wrote:
Do you ever squat in your wrestling shoes?

CS[/quote]

Considered it once, I’m not really sure I like the feeling of how slim the soles are on them for anything other than wrestling, feel like I could slip easily. I usually squat in high top chucks, but have been experimenting with using these etnies skating shoes for stuff like how STB does. Can’t say I notice a difference stability wise, and they’re much more comfy.[/quote]

I was thinking about getting a pair, that’s why I asked, but I’m currently still happy with my high top Nikes.

CS[/quote]

Yeah I saw those in your video. Have to say that I’m of the opinion that you go with the hardest soled thing that you’re comfortable in and you’ll have no trouble. See if you can get someone on the team for your school to give you an old pair, or search craigslist if you’re desperate to try them.

327

Wrestling shoes are the best to deadlift in. Very thin, stiff sole.

328

[quote]arramzy wrote:
Wrestling shoes are the best to deadlift in. Very thin, stiff sole.[/quote]

Hmmm. Now you have my thinking juices flowing again.

CS

329

[quote]CSEagles1694 wrote:

[quote]arramzy wrote:
Wrestling shoes are the best to deadlift in. Very thin, stiff sole.[/quote]

Hmmm. Now you have my thinking juices flowing again.

CS[/quote]

Lol everyone says that but thats the exact reason i DISLIKE them when I tried. I felt like I didn’t have a stable enough platform to pull off of.

330

2/20/12

SQUAT
-Squat
45x2x5
95x5
135x5
165x3
185x1
205x1
225x1 -Added belt here. EASY
245x1 - OK nice +5lb PR. Was mentally prepared for this so I got it.
255x1 -HARD. LOL the textbook deffinition of ME work. Straining like hell, not pretty, felt like death. +15lb PR! Got a video too will be up soon.
185x12 - +3 rep PR!
-Front Squat
45x6
70x6
115x6 -Felt hard
140x8 -LOL hit my groove very easily here. +5lb PR and had TONS left in the tank
-Band Hammy Curls
Minix12
Light+minix30,30
-GM’s
45x10
85x8
125x15,15,15,15 (Think i died, went to hell, trained with satan, and came back during these. My god)
-Pulldown Abs
30x12
60x30,25,25

AWESOME day honestly. Feel unstoppable right now, and my programming is working. Video up soon.
Next squat goal is 260x1, 185x14. and front squat will be 145x8

331

Next goal is 260x1? I’d say you can achieve that next ME squat session.

332

[quote]Macmade wrote:
Next goal is 260x1? I’d say you can achieve that next ME squat session. [/quote]

Thats the goal. or 265x1 if I can wrap my head around it by then.

333

2/20/12

Squat 255x1

NOT PRETTY lol, low back rounding. mistake was not keeping upper back tight enough. Something to work on.

334

Only thing missing was some screaming LOL. But seriously man … your setup is everything. You need to get tighter. When I set up, I literally pack myself under the bar. Then I wedge my elbows forward and unrack.

335

[quote]spar4tee wrote:
Only thing missing was some screaming LOL. But seriously man … your setup is everything. You need to get tighter. When I set up, I literally pack myself under the bar. Then I wedge my elbows forward and unrack.[/quote]

Can you elaborate on this a little more? I hear this all the time but can never seem to MAINTAIN the tightness throughout the lift.

336

[quote]PlainPat wrote:

[quote]spar4tee wrote:
Only thing missing was some screaming LOL. But seriously man … your setup is everything. You need to get tighter. When I set up, I literally pack myself under the bar. Then I wedge my elbows forward and unrack.[/quote]

Can you elaborate on this a little more? I hear this all the time but can never seem to MAINTAIN the tightness throughout the lift.[/quote]
It’s a little hard for to explain atm. To give you a picture, when I setup this way and there’s no weight on the bar, the bar lifts from the support because there is nothing weighing me down. Think of the back muscles as springs, the humeri as levers, and the elbows as the fulcrums that secure the levers. Now sit or stand and, without moving the rest of your torso, rotate your elbows forward and up and you should feel rising tension in your back as your elbows proceed. That’s what I was referring to in regard to the elbows. As for packing under the bar, where does the bar sit with respect to your torso? Upper chest or mid?

337

[quote]spar4tee wrote:

[quote]PlainPat wrote:

[quote]spar4tee wrote:
Only thing missing was some screaming LOL. But seriously man … your setup is everything. You need to get tighter. When I set up, I literally pack myself under the bar. Then I wedge my elbows forward and unrack.[/quote]

Can you elaborate on this a little more? I hear this all the time but can never seem to MAINTAIN the tightness throughout the lift.[/quote]
It’s a little hard for to explain atm. To give you a picture, when I setup this way and there’s no weight on the bar, the bar lifts from the support because there is nothing weighing me down. Think of the back muscles as springs, the humeri as levers, and the elbows as the fulcrums that secure the levers. Now sit or stand and, without moving the rest of your torso, rotate your elbows forward and up and you should feel rising tension in your back as your elbows proceed. That’s what I was referring to in regard to the elbows. As for packing under the bar, where does the bar sit with respect to your torso? Upper chest or mid?[/quote]

OK I understand the elbow thing, and it sits a little bit down my upper chest.

338

[quote]PlainPat wrote:

[quote]spar4tee wrote:

[quote]PlainPat wrote:

[quote]spar4tee wrote:
Only thing missing was some screaming LOL. But seriously man … your setup is everything. You need to get tighter. When I set up, I literally pack myself under the bar. Then I wedge my elbows forward and unrack.[/quote]

Can you elaborate on this a little more? I hear this all the time but can never seem to MAINTAIN the tightness throughout the lift.[/quote]
It’s a little hard for to explain atm. To give you a picture, when I setup this way and there’s no weight on the bar, the bar lifts from the support because there is nothing weighing me down. Think of the back muscles as springs, the humeri as levers, and the elbows as the fulcrums that secure the levers. Now sit or stand and, without moving the rest of your torso, rotate your elbows forward and up and you should feel rising tension in your back as your elbows proceed. That’s what I was referring to in regard to the elbows. As for packing under the bar, where does the bar sit with respect to your torso? Upper chest or mid?[/quote]

OK I understand the elbow thing, and it sits a little bit down my upper chest.[/quote]
Gotcha. The packing’s exactly what it sounds like. Plant your feet, get set, tighten up, and walk it out. As long as the bar is chest height, your good. Any higher and you have to calf raise the bar out; any lower and you’re doing an Anderson squat and it’s a little harder to set up.

339

[quote]spar4tee wrote:

[quote]PlainPat wrote:

[quote]spar4tee wrote:

[quote]PlainPat wrote:

[quote]spar4tee wrote:
Only thing missing was some screaming LOL. But seriously man … your setup is everything. You need to get tighter. When I set up, I literally pack myself under the bar. Then I wedge my elbows forward and unrack.[/quote]

Can you elaborate on this a little more? I hear this all the time but can never seem to MAINTAIN the tightness throughout the lift.[/quote]
It’s a little hard for to explain atm. To give you a picture, when I setup this way and there’s no weight on the bar, the bar lifts from the support because there is nothing weighing me down. Think of the back muscles as springs, the humeri as levers, and the elbows as the fulcrums that secure the levers. Now sit or stand and, without moving the rest of your torso, rotate your elbows forward and up and you should feel rising tension in your back as your elbows proceed. That’s what I was referring to in regard to the elbows. As for packing under the bar, where does the bar sit with respect to your torso? Upper chest or mid?[/quote]

OK I understand the elbow thing, and it sits a little bit down my upper chest.[/quote]
Gotcha. The packing’s exactly what it sounds like. Plant your feet, get set, tighten up, and walk it out. As long as the bar is chest height, your good. Any higher and you have to calf raise the bar out; any lower and you’re doing an Anderson squat and it’s a little harder to set up.[/quote]

Ok I get you a bit, I just have trouble maintaining tightness throughout the lift, something that comes with time and practice I guess.

340

[quote]PlainPat wrote:

[quote]spar4tee wrote:

[quote]PlainPat wrote:

[quote]spar4tee wrote:

[quote]PlainPat wrote:

[quote]spar4tee wrote:
Only thing missing was some screaming LOL. But seriously man … your setup is everything. You need to get tighter. When I set up, I literally pack myself under the bar. Then I wedge my elbows forward and unrack.[/quote]

Can you elaborate on this a little more? I hear this all the time but can never seem to MAINTAIN the tightness throughout the lift.[/quote]
It’s a little hard for to explain atm. To give you a picture, when I setup this way and there’s no weight on the bar, the bar lifts from the support because there is nothing weighing me down. Think of the back muscles as springs, the humeri as levers, and the elbows as the fulcrums that secure the levers. Now sit or stand and, without moving the rest of your torso, rotate your elbows forward and up and you should feel rising tension in your back as your elbows proceed. That’s what I was referring to in regard to the elbows. As for packing under the bar, where does the bar sit with respect to your torso? Upper chest or mid?[/quote]

OK I understand the elbow thing, and it sits a little bit down my upper chest.[/quote]
Gotcha. The packing’s exactly what it sounds like. Plant your feet, get set, tighten up, and walk it out. As long as the bar is chest height, your good. Any higher and you have to calf raise the bar out; any lower and you’re doing an Anderson squat and it’s a little harder to set up.[/quote]

Ok I get you a bit, I just have trouble maintaining tightness throughout the lift, something that comes with time and practice I guess.[/quote]
Yeah just keep at it.