u get a liftoff.
Serially though, until I’m working with srsly heavy poundages (385 plus), I should be good to lifting it off myself. Also, that way my partner can keep filming, and whenever I do get a liftoff, maybe it adds a few more lbs.
Most brutal leg workout of my life. On paper it might not look it but on my walk home I had to stop every few minutes to massage my legs and catch my breath/hold back vomit. Drop sets on leg press are nothing to sneeze at…
Didn’t get to fully read the new JM article today yet (school blahblah), but excited to read thoroughly and try some stuff next week!
Also, Im crazy sore from yesterday in my tris, chest is ok, but my lats and rear delts are fuckeeeeddd.
Sumo deadlift “warmup”
135 x 5, 5, 5, 5
225 x 5, 5, 5
315 x 3, 3
405 x 5, 5 - Sweating and glutes and hams and all that fun stuff feeling good.
Seated leg curls (as a change of pace - kept hands on my hammies to feel them contracting)
50 x 20
70 x 20
90 x 15
110 x 12
130 x 10
SLDLs (Meadows style - 3sec neg, nice stretch, flex glutes and hams hard at the top)
95 x 20
135 x 15
185 x 12
Stretched hammies.
Leg press (good god…partner counted 3sec negs. Stretched quads between sets)
4pps x 12
6pps x 10
8pps x 10
----- KING DADDY DROP SET AHEAD. Took a whole song (3:30ish) to get through it all…
9pps x 15(!) DROP 7pps x 5-6 DROP 6pps x no idea DROP 5pps x no idea DROP 4pps x im blacking out DROP 3pps x wtf am i doing drop 2pps then 1 pps, feet together for teardrop.
Most intense quad pain I have ever experienced in my life. 10 people or so watched and surely now think I’m clinically insane.
Partner did a dropset too, but not as crazy as mine haha. good 5 minutes passed before I started moving.
Hack squats (nothing left really… took every ounce of energy I had just to do the little i did…)
2pps x 10
3pps x 10 (2sec neg and pause at the bottom… I was completely done.)
Finally the nausea has subsided… Finishing my papers tonight. Day off tomorrow, yesss. cardio is gonna suck, BUT, the pool opened at school so I can maybe get my tan on. I’m pale like casper.
Ok that’s a lot of typing I’m done.
reading that last post makes me feel like a proud papa!!! You are awesome Bugs…I think I might adopt you and Ebomb…haha…
JM
After training today, my training partner and I were saying that we really haven’t had even ONE off workout since starting all the Mountain Dog style training. That’s really saying something about your stuff, JM!
Awesome delt day today. Some 140lber almost made me rip his head off by stealing my power rack and being a snarky bitch when I informed him I was on there… sigh. Used that aggression towards military and got a nice PR.
Standing military
95 x 12
135 x 10
185 x 5, 5
205 x 5 (woot. Last rep was a grinder. 225 x 5 would be awesome in the near future. That’s what HolyMac does)
DB laterals (more like a warmup)
30’s x 15
40’s x 15
50’s x 12
DB partials
65’s x 35
75’s x 35 - the added leanness is nice when doing these. Nice to see delts poppin more.
Partner-resisted lateral machine
2 sets of 20 with hardcore partner resistance. These never get easier lol.
Delt destroyer set
55’s x 60, 27.5’s x 30, 15’s x 10
Great workout. 219-220 this morning. Yesterday sucked diet wise, I crashed hard, from lack of sleep, getting a sunburn, and no carbs I’m guessing. Ate a little candy, lol. Everything’s ok though now.
Awesome training Bug! All this meadows stuff looks awesome. How do you have your training set up?
Thanks man!
Pretty simple!
Mon: Back (and traps)and biceps
Tues: Chest and triceps
Wed: Legs
Thurs: OFF
Fri: Delts
Sat: Arms
Sun: Off
sweet benching. You’ve got some strong chesticles
[quote]bugeishaAD wrote:
(woot. Last rep was a grinder. 225 x 5 would be awesome in the near future. That’s what HolyMac does)
[/quote]
pfft yeah, 225x5 was like 3 months ago when i wished ebomb a happy new year.
seriously though, good log, good effort, and good to see diet/physique coming along
Bug, I tried a modified version of the Meadows leg press, and HOLY SHIT! I haven’t experienced anything like that EVER. Honestly, I woke up in SO much pain! And to make matters worse, I decided to do some treadmill HIIT today…My poor legs…The best part was how people looked at me literally stumbling off the leg curl machine while my face was as red as a stop sign!
[quote]HolyMacaroni wrote:
[quote]bugeishaAD wrote:
(woot. Last rep was a grinder. 225 x 5 would be awesome in the near future. That’s what HolyMac does)
[/quote]
pfft yeah, 225x5 was like 3 months ago when i wished ebomb a happy new year.
seriously though, good log, good effort, and good to see diet/physique coming along [/quote]
fml
Did arms today with a chick I’m dating. She did really really really well. Probably the first time I’ve brought a girl to the gym to lift with me and she didn’t disturb my rhythm.
Kind of in a rush so just gonna jot down the highlights:
Meadows hammers
up to 55’s for 2 sets of 10
Rope pressdowns
4 sets
2-armed DB preachers squeezing DB’s
up to 40’s for 10, 8
CGBP
up to 295x7
Barbell curls w/ 3sec negative
135x10
155x7 (omg lol)
Overhead cable ext.
3 sets
Meadows incline conc curls finisher w/ 35’s, Incline DB skulls with 25’s finisher, 20ish reps for each
Was fun, and I think it turned her on watching me ha.
Bug, for the lateral head (just what works for me… It’s really a bitch to target… The long head is so much easier to get):
-BTN Presses (Smith, until elbows are 90 deg only for me) or free-weight if you dare… Again till 90 deg and up to lockout… Need a training partner for this if done free-weight…
I’ve noticed that I actually do better if I don’t keep my shoulder blades pinched completely, it’s a bit hard to figure out how to get it right though…
-EZ Skulls (or bar if your wrists can handle it, mine do not): Instead of keeping your head on the bench and doing them full range onto the nose or forehead, I lift my head like when I’m benching and that makes it less ROM… Can’t do them any other way… Also let the elbows travel out a little but not too much… It’s a bit of an odd motion, sort of a semi-press… I use the outer grip, not the inner one on the standard ez curl bar…
Careful here though, ditch them if your tri tendon (above elbow) hurts, and take care of your forearms with stretching etc. Maybe try some mega cissus like Kingbeef mentioned in his thread, I’m trying that out now too.
This is the only way I can do regular skulls… Bringing them down to the forehead while the head rests on the bench fucks up my elbows.
Bringing the bar down behind the head works the long head way more esp. with the pullover motion, so that’s not right for your particular situation…
-Tate presses (check meat’s youtube channel rawelite for example).
-Overhead extensions with one DB but using both hands… But this is hard on the elbows. Can use 2 different grips, either PJR-like grip (awkward imo) or wrapping both hands around the handle instead of gripping the plates… Also kind of awkward, but you can try it… Worked for me for a while, but I don’t do it anymore.
Other than that… IH Press real heavy, letting arms flare on the way up… That kind of thing… Flared pressing… “Tearing the bar apart”…
TBH. I think dedicated lateral head work is all rather elbow-unfriendly (mostly on the forearms, but also on the tri tendon if you use too much ROM).
At least, that’s the case for me.
Don’t do too much of that stuff at once.
I’d do BTN press down to 90 deg as a main shoulder exercise, it’s got real great bench carryover for me… If you have great shoulder health and your shoulders are built right for it, maybe even do it down to neck level or something… But it works great even for the front delts when just going down to 90 deg imo.
Could do it one delt session, then full ROM seated front press the next… Those are imo the two best overhead exercises to help your pressing strength and to get the front delts big (some hammer strength machines work great as well).
Then do the raised head skulls (always after pushdowns imo, but I wouldn’t do the PD’s to failure…) This is something of a power exercise… Must not be too exhausted though, you need to be able to flex real hard here, that’ll make it feel much better on the joints…
So… For the middle of your tri workout I guess. I currently do CGP, then PD warm-up, then the modified skulls, then PJR’s with the traditional PJR grip and one DB (got new DB’s which allow for it), finished.
To pbclax1 the 5/3/1 10% thing is just the loading parameter table… The one with 10% jumps on all but the deload wave… I think it was
65x5, 75x5, 85x5+
70x3, 80x3, 90x3+
75x5, 85x3, 95x1+
deload: 60x5, 65x5, 70x5
I may be wrong though, check the book…
That was the one I used because it was fairly similar to regular BBing… There is one that goes in 5% jumps during wave 1 etc instead…
More details are in my old training thread… But it was basically a regular bbing split (5-6 days per week… If 5, then usually arms together… 6 was bis and tris on different days), 5/3/1 on 3-4 main exercises total over the week… Everything ramped or (for only a few exercises) DC rest-paused.
Diet was the usual 2 grams of protein per lb of bw + whatever else I needed.
Sorry for the hijack, Bug.
[quote]bugeishaAD wrote:
Did arms today with a chick I’m dating. She did really really really well. Probably the first time I’ve brought a girl to the gym to lift with me and she didn’t disturb my rhythm.
Kind of in a rush so just gonna jot down the highlights:
Meadows hammers
up to 55’s for 2 sets of 10
Rope pressdowns
4 sets
2-armed DB preachers squeezing DB’s
up to 40’s for 10, 8
CGBP
up to 295x7
Barbell curls w/ 3sec negative
135x10
155x7 (omg lol)
Overhead cable ext.
3 sets
Meadows incline conc curls finisher w/ 35’s, Incline DB skulls with 25’s finisher, 20ish reps for each
Was fun, and I think it turned her on watching me ha. [/quote]
So. She could hang with you more or less, huh.
On arm day.
No surprise there.
runs away
Oh god I’m so sorry Bug hahahaha
(wait until Holymac sees that post of yours, my condolences in advance)
[quote]Cephalic_Carnage wrote:
So. She could hang with you more or less, huh.
On arm day.
No surprise there.
runs away
[/quote]
Fucking lol.
Awesome stuff Bug. I tried high rep rear delt work, partial laterals, and slow negative leg press ALA the Mountaindog training I see in here last week and got a good feeling from all of it.
Hey Bug,
Do you think it would be wise to apply Meadows’ Time Under Tension approach/dropsetting to something like bench? For the legpress the other day, I did 1st set - 4PPS X 10, 2nd set - 6PPS X 6, 3rd set Mountain Dog Style!
I had MAJOR DOMS the next day, and I equate DOMS with muscle growth. Call me old school, but I seek out soreness…So, that being said, could you apply the same thing to something like bench press or even BB Rows? I was going to ask Meadows himself, but I got a little intimidated lol!
Thanks, and good work. More update shots BTW, we wanna see the shredded Bug!
[quote]hlss09 wrote:
Hey Bug,
Do you think it would be wise to apply Meadows’ Time Under Tension approach/dropsetting to something like bench? For the legpress the other day, I did 1st set - 4PPS X 10, 2nd set - 6PPS X 6, 3rd set Mountain Dog Style!
I had MAJOR DOMS the next day, and I equate DOMS with muscle growth. Call me old school, but I seek out soreness…So, that being said, could you apply the same thing to something like bench press or even BB Rows? I was going to ask Meadows himself, but I got a little intimidated lol!
I don’t do too many 3 second descents on flat or incline benches…I do Love to do rest pauses on bench where you lower the weight to chest, wait for 1 second, then blast it up to 3/4 lockout (as your 2nr or 3rd movement once you have a great pump). For incline I like to mix in some of this on occasion, but mainly constant tension going to 3/4 lockout driving the weight up explosively.
On most rows I don’t like to lower to slowly because your biceps have tendoncy to get to involved in the movement…I think you will get more bang for your buck focusing on the contraction, and on some movements (like meadows rows) working on the getting a great stretch…
Possible alternative for triceps: skull crushers on a slight incline bench. As compared to skull crushers on a flat bench, it is a little easier, but I just push the reps up and it brutalizes my triceps.