[quote]skidmark wrote:
That’ll keep you on your heels…ouch![/quote]
Yeah, that is one way to look at it… lol!
indeed, professional Smear the Kwear is a sport that demands sacrifice from its practitioners.
Thats why I do needlepoint
OL
APRIL 15
M.E. BENCH DAY- week #4
So, despite missing the entire nail of my big toe, which was inadvertently ripped off yesterday… complteted my bench duties today. With the minor adjustments to the program suggested by Meatus Maximus.
FLAT BENCH
bar x warmup
135x5
225x5
225x5
(working set)
275x9 (PR x2reps- finger spot on last rep)
While waiting for the power rack- guy squatting 135… $%#@!.. I then did;
PARALLEL BAR DIPS
bw x 3 sets of 10
FLAT BENCH PIN PRESS (pin #6)
90% @ 3x3
225x3
315x3
(working sets)
340 x 3 sets of 3
385 x 1 really slow negative to pins
CLOSE GRIP BENCH (feet off floor)
135x10
225x10
225x7
225x5
TATES (ELBOWS OUT)
50 x 3 sets of 10
TRICEP ROPE/ CABLE PUSHDOWNS
60 x 3 sets of 10
Had a good workout today, took me just over an hour to complete.
I am wondering if I am doing enough, perhaps put another M.E. movement in…? Thoughts anyone… Meatus?
You’re doing enough.
[quote]bunny7568 wrote:
APRIL 15
M.E. BENCH DAY- week #4
So, despite missing the entire nail of my big toe, which was inadvertently ripped off yesterday… complteted my bench duties today. With the minor adjustments to the program suggested by Meatus Maximus.
FLAT BENCH
bar x warmup
135x5
225x5
225x5
(working set)
275x9 (PR x2reps- finger spot on last rep)
While waiting for the power rack- guy squatting 135… $%#@!.. I then did;
PARALLEL BAR DIPS
bw x 3 sets of 10
FLAT BENCH PIN PRESS (pin #6)
90% @ 3x3
225x3
315x3
(working sets)
340 x 3 sets of 3
385 x 1 really slow negative to pins
CLOSE GRIP BENCH (feet off floor)
135x10
225x10
225x7
225x5
TATES (ELBOWS OUT)
50 x 3 sets of 10
TRICEP ROPE/ CABLE PUSHDOWNS
60 x 3 sets of 10
Had a good workout today, took me just over an hour to complete.
I am wondering if I am doing enough, perhaps put another M.E. movement in…? Thoughts anyone… Meatus?
[/quote]
more is not better. this is about getting stronger. hit it hard and get out. you can increase the intensity if you want by going to failure on your last set of the accessory stuff, do drop sets, rest/pause, or supersets. but keep it to your accessory stuff. for recovery reasons you need to hit the ME stuff hard and brief but you can go hard for a prolonged time with the accessory stuff as long as the weight is moderate and the reps are high.
[quote]maraudermeat wrote:
bunny7568 wrote:
I am wondering if I am doing enough, perhaps put another M.E. movement in…? Thoughts anyone… Meatus?
more is not better. this is about getting stronger. hit it hard and get out. you can increase the intensity if you want by going to failure on your last set of the accessory stuff, do drop sets, rest/pause, or supersets. but keep it to your accessory stuff. for recovery reasons you need to hit the ME stuff hard and brief but you can go hard for a prolonged time with the accessory stuff as long as the weight is moderate and the reps are high.
[/quote]
Alright, alright… just my impatience kickin’ in, every now and then I feel that if I don’t leave the gym completely spent I have cheated myself… but ya have to admit, I am getting better, right!? (cue the crickets)
I’d say youre getting better. The only thing that has ever worked for me is to adhere blindly to the template. Anytime I try to add or change it, I get hurt. When I follow the programs, I generally get stronger.
great work
Thanks MJ!
you are doing plenty I am the number one volume abuser.
Good luck with the toenail- I know those are a pain in the ass.
kmc
Damn, Bunnyman!!! Y’alls are movin some REAL weights around over here!
Nice FBPP’s and CGP’s! I feel, so, uh, WEAK! 
Thanks KMC, Steely… you certainly are not weak!
Today will be interesting, I don’t think I will have a problem with the rackpulls and the rdl’s, but the deficit deads may be a problem with this foot. We shall see…
Improvise… adapt… and overcome!
Failing that… go for a beer.
APRIL 17TH
M.E. DEADLIFT DAY
Well, despite the sore paw, everything went pretty good today. I even managed to get a sock and my Chuckies on… wohoo!
RACKPULLS (Pin #1 @ mid shin)
bar x warmup
135x10
225x5
315x5
405x5
(belt on- working sets)
70% = 475x5x5
ROMANIAN DEADLIFTS
405x10
DEFICIT DEADLIFTS (4 INCHES WITH BLACK BANDS)
315x8 sets of 3
BARBELL ROWS
225x10
225x2 sets of 9
POWER SHRUGS
405x 2 sets of 10
405x8
UNDERHAND PULLDOWNS
225x9
225 x 2 sets of 5 (super slow reps)
[quote]soldog wrote:
bunny7568 wrote:
On another note, I am not a happy camper right now. I tore my nail right off the big toe on my right foot tonight, doing that %$$#@ kabaddi.
We still have some snow up here, so we were practicing indoors on the wrestling mats which were taped together. I hammer this guy, taking him to the ground, my toe gets caught in the seam of the mat… and “POP”, tore the nail right off, including some of the skin where the nail goes underneath.
Blood everywhere. Went to the clinic, they put the nail back on, taped and gauze. I guess I gewt a few days off now, can’t get a boot (socks even hurt) over the damn foot.
Bro- between my dislocated fingers and your toe, we might be able to put a full body session together…
Another ouchie in a sport completely apart from lifting, who’s next?[/quote]
My thumb is still not recovered, but at least I’m able to lift in spite of it.
Dang, all of you guys are getting new avatars – and sharp ones – following soldog’s lead.
Took an extra day of recovery of before the accessory stuff, let the toe heal a bit more so I can at least get a shoe and sock on.
APRIL 20TH- SQUAT/ ASSISTANCE DAY
LEG PRESS
warmup
270x20
450x10
630x5
(working sets)
810x2x7
810x6
D.E. SQUAT
135x5
225x5
(working sets)
335x8x3
nice and slow on the negative, below parallel. These felt awesome especially after the pre-exhaustion with the leg press
SEATED DUMBELL PRESS
25x20
45x20
(working sets)
90x10
90x9
90x8
SIDE DUMBELL RAISE (one arm at a time)
40x10
40x2X8
DB REAR DELT RAISE
40x10
40x8
40x6
BB CURLS (slow and strict)
100x10
110x8
120x6
elbows bothered me on these… wtf?
ROPE HAMMER CURLS
80x10
100x3x10
Not a bad session, still getting into the groove now that I have incorporated the shoulder pressing movement. Things are coming along nicely.
3 months out from the comp now, looking forward to the 1st testing 2 weeks out.
That will get the blood pumping. Great workout keep it going strong.
Solid workout Bunny!
I’m actually going to try the rope hammer curls tonight. I can never seem to get the right leverage on the machine for them to feel effective.
[quote]bunny7568 wrote:
elbows bothered me on these… wtf?
[/quote]
I’ve been noticing a lot of joints are aching that haven’t before. A de-load week will be needed after this routine.
Nice pump day to go with the big pull day.
kmc
Thanks guys! I am looking forward to the deload and the testing… I think I feel some PR’s comin’ my way!
i’m pretty interested in seeing it too!