Bug: Killin It

Training Training Logs
181

[quote]bugeishaAD wrote:
blaze, I think the meadows style lifting is definitely useful at most levels of training. If nothing else, you can keep more traditional lifts that you want to do and incorporate them (maybe before all the crazy pump stuff) so you still have some pure strength progression. thats what Im gonna try to do with bench. And, every other week or so I’m going to do some shoulder pressing. The back, arm, and leg days are fucking flawless.

Nikki, I do plant my foot, but at my height, the bench is so low when it gets pretty heavy, it still pulls me off the ground. plzdontyellatmeluv[/quote]

Awesome. Where are these workouts posted again?

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god i luv this kid

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[quote]austin_bicep wrote:
god i luv this kid[/quote]

Me too <3

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Blaze, the meadows workouts? His articles have sample workouts posted at the end.

<3 u gaiz.

Good chest and tri session, but bench felt really weird, heavy. really disappointing.

Flat bench (something felt “off” from the 185 set onwards. Like my explosive strength is getting worse, lolz. might consider training this like a powerlift, so some research might be in order.)
135 x 15
185 x 10
225 x 8
275 x 4
315 x 3 (WTF, WAS HARD), 3 (kept the weight, did another better set. fucking BS. Let the record show I have benched 385x3 before, back in the good ol days)

Incline Press Twists
45’s x 10
60’s x 10
75’s x 10
90’s x 10 (felt good)

Incline bench (2-3 sec neg, pause, explode, no lockout. NAICE)
135 x 8 warmup
185 x 8
205 x 8
225 x 8 (tough set)

Rope pressdowns
3 ascending sets, then took it back down and got as many as possible.

Dips (controlled negative, pause at bottom)
bw x 10
45lbs x 10, 10

Incline skulls
70lbs x a lot, a lot, then like 12

Tris were fucked haha. Whoop whoop. Forgot to weigh myself this morning. Tomorrow.

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[quote]bugeishaAD wrote:
Blaze, the meadows workouts? His articles have sample workouts posted at the end.

<3 u gaiz.

Good chest and tri session, but bench felt really weird, heavy. really disappointing.

Flat bench (something felt “off” from the 185 set onwards. Like my explosive strength is getting worse, lolz. might consider training this like a powerlift, so some research might be in order.)
135 x 15
185 x 10
225 x 8
275 x 4
315 x 3 (WTF, WAS HARD), 3 (kept the weight, did another better set. fucking BS. Let the record show I have benched 385x3 before, back in the good ol days)

Incline Press Twists
45’s x 10
60’s x 10
75’s x 10
90’s x 10 (felt good)

Incline bench (2-3 sec neg, pause, explode, no lockout. NAICE)
135 x 8 warmup
185 x 8
205 x 8
225 x 8 (tough set)

Rope pressdowns
3 ascending sets, then took it back down and got as many as possible.

Dips (controlled negative, pause at bottom)
bw x 10
45lbs x 10, 10

Incline skulls
70lbs x a lot, a lot, then like 12

Tris were fucked haha. Whoop whoop. Forgot to weigh myself this morning. Tomorrow.[/quote]

Damn. Solid workout there. Do you get enough of a chest workout from those presses to not need any ISO work (flies, crossovers, etc)?

I don’t know how you do all those heavy presses back to back. I did Incline db for 4x8 then flat db for 3x8 today and I was dead by the end of the flat.

Are press twists defined in his article? (I’ll look them up if they are)

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I do. Like I said, treating bench like a powerlift starting now (and I get chest stimulation from benching), I get my strength work in. Then the Press

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^ wtf. only half my post showed up. bizarre.

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Haha, yeah I read it and was like…what? lol.

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The press and twists are in the chest article, along with a video demo. :slight_smile:

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[quote]bugeishaAD wrote:
315 x 3 (WTF, WAS HARD), 3 (kept the weight, did another better set. fucking BS. Let the record show I have benched 385x3 before, back in the good ol days)
[/quote]

livin in the past I see

<3

191

ololo. god I hate you.

Anywho, today was legs. My training partner had to bail to make a study group. Oh well. Then this girl Im helping prep for a dance tryout (getting her lean n mean) got there and needed help with some stuff, and that ended up taking 45 minutes or so. Teaching girls how to properly sumo deadlift is hard. but, it really stretched me out and I felt no discomfort whatsoever. maybe Ill warmup with sumos from now on…

by the time I got to lift, I was srsly antsy. /coolstorybro

Seated calves (3sec negative, pause, 1sec squeeze)
1plate x 15
2plates x 12
3plates x 10, 10

Lying leg curls (meadows stylez)
50 x 20
80 x 15
110 x 15
140 x 12
160 x 10
130 x 10, 110 x 10, 90 x 10, 70 x 10, 50 x partials

SLDLs (meadows style - 3sec negative, hard flex at the top)
135 x 10
185 x 10, 10, 10

Leg press (3sec neg)
2pps x 15
4pps x 12
6pps x 10
8pps x 10, 8 (woof, Im no ebomb or gregron!)

Hack squats (felt much better than last week)
1pps x 10
2pps x 4
3pps x 10
3pps x 8 (bottomed out, paused, drive up), 2pps x 6 partials, 1pps x failure (great set)

2 sets of leg extensions for funsies.

Aductor, abductor, stretch, foamroll, go home and die.

No seriously, good session.

192

[quote]bugeishaAD wrote:
forgot to write down our arm day on Saturday. did meadows arms similarly to how i’ve been doing it. Then did 30min PWO cardio. Was good. then raged my face off Saturday night. woot cardio. Skiploaded on Sunday, and this morning i weighed in even less than yesterday morning. Weird.

today was Meadows back. Pretty crazy. I was carbed up from yesterday and felt very strong. Could have bumped the weight on some of the early exercises. Still, with the gym being super hot (idk why, like they are keeping the fucking heater on) and with keeping rest periods short, I looked like I had come out of a swimming pool after the second exercise.

Meadows rows (felt very strong today, coulda done 3 plates)
1plate x 12
2plates x 8
2p 35 x 10, 10, 10

DB rows (prob will switch these out next week for something else)
115 x 6
145 x 8, 8, 8 (per side obv.)

Stretchers (took these heavier… dont think I can go heavier than 150 on my machine cuz I cant stay on the ground (unless I have someone hold me lol)
130 x 12
150 x 10

Partial pulldowns (awesome today)
175 x 10
187.5 x 10
200 x 9, 125 x some, 65 x some (great pump)

Stretched lats.

Cybex chest-supported row machine
2pps x 10, 10, 10 (2 sec neg, 1 sec squeeze)

DB shrugs (traps were rly sore from Thurs / girls sitting on my traps on Sat. night at this party…)
100’s x 15, 15, 12

Cable curls (2 sec negative, squeeze at peak)
4 ascending sets of like 15, 12, 10, 9 reps

Seated alt. DB curls (very controlled, felt great)
35’s x 10/side
45’s x 8/side
55’s x 8/side (then did some lighter weights for more squeeze)

and that was that. Good day. Waist is down, bodyweight coming down slowly as well. [/quote]
If your looking to switch out dumbbell rows, try the John Meadows one arm barbell row as they destroyed my back, I still need to try meadow rows and dead stop rows though.

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Cool to see a log for a strong guy. Feel you are very close to my level of lifting. Do you have any goals lifting wise?

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con@n, just took a look at your thread. LOL @ the guy that might be in the US National Rugby team saying Im close to his level of lifting.

thanks for stopping by though man.

as far as goals… yes, I definitely some. Right now, as I’m dieting, strength is not a priority (sadly… I love getting stronger, and hate being weaker than I have been in the past) and I’m hoping to maintain what I have. Additionally, training with the Meadows-style principles in mind (slow negatives, higher volume, etc… essentially getting more out of the muscle for every movement) making further strength gain difficult.

THAT SAID, there are some numbers I’d like to hit in the foreseeable future (year or so). I’d love to get my bench back up over 405, and hopefully get into the 425 range, squat 545 or so, front squat 435 , seated military 275 for reps (4-6 )… I dont really deadlift a whole lot these days, but if I go back to it, I’d like to get that into the mid 600’s (PB is 585). As I said though, I gotta train with aesthetics more in mind if I want to look half as good as you, which is ultimately more important to me, I’d say.

Sadly, currently in my last semester of college and interviewing for jobs. If I get I get my ideal job (i’m in second rounds right now for an investment banking position for a bulge bracket bank), i will likely barely be able to lift for the next 2 years. this is a sacrifice I’m willing to make.

wow that was super long winded. I’m hungry. Weight is down to 230 in the morning.

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Today was both good and bad. The workout was good, I changed it up a little since I was partnerless (again), worked up a nice sweat, etc. There was some nice eye candy also, more than usual, so this kept my mind busy while walking around.

At the end I was talking to a gym bud that I’ve known for a few years, and he was telling me how he recently got 315x14 and 335x11 on flat bench… It reminded me that I used to be comparable to him, but when I went to Japan I lost my bench strength and haven’t been workin it since I’ve been back. Definitely wanna bring that lift back up to speed, especially given Tuesday’s yuckiness.

Standing military (been agessss since I’ve done these, at least a year and a half. Felt pretty damn good though)
bar x 20, 20
95 x 12
135 x 8
185 x 5
205 x 3 (dont think I woulda squeezed out another, lol)

DB lateral raises (using form I saw DOH doing. essentially, fully pronate your hands and lead with the pinky. really rapes the medial/lateral delt)
25’s x 15
35’s x 12
45’s x 10
55’s x 12, 30’s x 8, 15’s x idk

DB partials (<3 Meadows)
65’s x 30, 25 (couldnt even move my arms anymore)

Cybex lateral raises
100lbs x 12, 12

Cable lateral raises
#4 x 20/arm

Cable overhead extensions
#8 x 20
#11 x 15
stack x 12

Cable kickbacks
#3 x 12, 12

Then did some rear delts (went hard and stayed longer to watch the cute girls doing SLDLs and lunges… mmmm)

Yay? I cheated on my diet a little today, kinda mad about that. Had a handful of Sourpatch Kids… fucked up if people leave that shit on my kitchen table. was staring me in the face about an hour and a half before my meal. fml.

o well.

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Eye candy keeps your mind busy, but gets me flustered and completely uncoordinated.
Funny I still think of my bf as eye candy haha

You sound like that old guy from Family Guy. Not sure if you watch it, but it’s funny to think of you like that.

Are you losing all this weight and not even cardio-ing?

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Lol Nikki, I’m doing cardio. I guess I havent mentioned it. Last week I did 3x/wk, 30min per session, this week I’m bumping it up to 5x/wk. Spring break comin, I wanna look decent in 5 weeks, lol.

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Inspiring me to start doing standing military presses again. Gj buddy.

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“Yay? I cheated on my diet a little today, kinda mad about that. Had a handful of Sourpatch Kids… fucked up if people leave that shit on my kitchen table. was staring me in the face about an hour and a half before my meal. fml.”

If I see that shit I just throw it away. People will learn - and in the end you are helping them out too, unless they are a fat ass and just go and buy more. Sigh.

Solid goals. I try to train like an athlete, with sprints and heavy lifting. Even if you get that job, you can still hit the road real quick for sprints, pushups, etc. No excuse!

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Luv sourpatch kids