[quote]trav123456 wrote:
In this log the May-June PHAT cycle’s power days roughly went:
55% 5 sets
70% 4 sets
82.5% 3 sets
90% 3 sets
100% 3 sets
PR
PR
Deload[/quote]
Yep. Pretty much exactly this give or take a few percentages. I may adjust as needed.
1.31.11
Reverse EZ Bar Curl (meadows style, 30-40 seconds rest)
20 + bar x 10
25 + bar x 10, 10
Triceps Pushdowns (meadows style, 1 second pause at bottom, 30 seconds rest)
6 x 12, 12, 12, 12
EZ Preacher Curl (no lockout at bottom, 1 second flex at top)
30 + bar x 8
50 + bar x 8
60 + bar x 8, 8
Incline EZ Triceps Extension (meadows style)
30 + bar x 15
50 + bar x 15, 15
Cable Curl 3 Second Negative
6 x 8
8 x 8
Incline Single Arm Cross Body Triceps Extension (30 seconds rest)
20 x 15, 15 LR
I love Meadows arm sessions. I am in the process of transitioning to a full Meadows routine. I am starting off with Phase I volume so today was around 8 work sets of biceps and 10 work sets of triceps. Feeling absolutely great.
[quote]ebomb5522 wrote:
[quote]trav123456 wrote:
In this log the May-June PHAT cycle’s power days roughly went:
55% 5 sets
70% 4 sets
82.5% 3 sets
90% 3 sets
100% 3 sets
PR
PR
Deload[/quote]
Yep. Pretty much exactly this give or take a few percentages. I may adjust as needed.
[/quote]
Thanks for the recap trav – to confirm this was triples that you were talking about, correct?
I am doing triples right now Chi-Town, but before, I did 5’s.
2.1.11
Lying Leg Curls
2 x 20 warmup
100 x 15, 87.5 x 10, 62.5 cx 15 + 30 partials
Barbell RDL (25s, full flex at top + hold)
145 x 10, 10, 10
Leg Press (3 second negative, feet less than 6 inches apart, meadows style)
Warmups (4 pps - 6 pps x 12)
8 pps x 12, 12
Drop Set
8 pps x 12 to 6 pps x 30 partials to 4 pps x 30 partials
Single Leg Leg Extension (3 second negative, squeeze at top)
Warmups (2 x 12)
87.5 x 8, 8
Seated Calf Raise
3 plates x 8, 8
Standing Calf Raise
150 x 15 (5 seconds negative, 1 second stretch at bottom)
200 x 15 + 30 partials
Great overall phase I leg day utilizing Meadows’ techniques. I am loving the TUT emphasis. Leg press was pretty easy with 8 pps for 3 x 12. Next week I will do squats with a similar tempo for 3 x 12 hopefully hitting mid 300s.
I am also incorporating meadows style into my workouts with TUT and exercises. The sets/reps im starting to incorporate too. Ive never felt my muscles before!! I cant go as hard on the leg stuff cause Id be screwed with DOMs for lacrosse though LOL.
Nice work as usual brotha!
[quote]pbclax1 wrote:
I am also incorporating meadows style into my workouts with TUT and exercises. The sets/reps im starting to incorporate too. Ive never felt my muscles before!! I cant go as hard on the leg stuff cause Id be screwed with DOMs for lacrosse though LOL.
Nice work as usual brotha![/quote]
Good to hear that you are experimenting with Meadows’ techniques as well with good results! The DOMS is insane if you do a full session, definitely not helpful for lax 
2.2.11
FMC
Eliptical: 30 minutes, heart rate between 130-150.
I may slowly begin to taper cardio down to 4 times/week for 30 min at this higher intensity.
God ur leg strength is hard to keep up with.
[quote]bugeishaAD wrote:
God ur leg strength is hard to keep up with.[/quote]
I would have gone heavier, but the leg press at my school couldn’t hold any more plates.
<3
[quote]bugeishaAD wrote:
God ur leg strength is hard to keep up with.[/quote]
I concur! Ridiculous
Ebomb, just start loading small children onto the top of the leg press
[quote]pbclax1 wrote:
[quote]bugeishaAD wrote:
God ur leg strength is hard to keep up with.[/quote]
I concur! Ridiculous
Ebomb, just start loading small children onto the top of the leg press :P[/quote]
I’ll just tell some of the dudes who work their hawt abz to jump on. 2 or 3 should add an extra 100 pounds or so.
[quote]ebomb5522 wrote:
[quote]pbclax1 wrote:
[quote]bugeishaAD wrote:
God ur leg strength is hard to keep up with.[/quote]
I concur! Ridiculous
Ebomb, just start loading small children onto the top of the leg press :P[/quote]
I’ll just tell some of the dudes who work their hawt abz to jump on. 2 or 3 should add an extra 100 pounds or so. [/quote]
Oh yeahhh thats hawtt. Maybe have them do some 15lb curlz for the gurls to add some more weight too
2.3.11
Flat Dumbbell Twist + Press (1 second stretch + squeeze at top)
30-50 x 10
60 x 10, 10
Incline Barbell Press (very controlled, no lockout or pauses)
135-185 x 6
225 x 6
250 x 6
225 x 6, 6
Machine Chest Press + Stretch (3 seconds negative, no lockout)
112.5 x 10 + 10 stretches
125 x 10 + 10 stretches
150 x 10 + 20 half reps + 10 stretches
Dumbbell Lateral Swings
60 x 35, 35, 35, 35
Cable Row To Nose (for delts, flex each rep)
2 x 30, 4 x 30
Incline Dumbbell Swings (destroyer set)
60 x 60 half reps, 30 x 30 half reps, 15 x 10 full reps
Standing Calf Raise (Alternating sets: 5 second negative + 1 second stretch at bottom + explode/normal tempo)
120 x 10/200 x 10 (20-30 seconds between sets)
3 rounds of that
Today was a full Meadows inspired chest/shoulder session with a phase I amount of volume. The incline presses felt very good, even though I was using a different technique and weight felt sort of heavy. Previous best with 6 was 275, but I wasn’t going for weight PRs today, rather just feeling the muscles working and keeping them under constant tension. I am experimenting with calves and going to be doing them every time I train which is now 4 times/week. I will be doing a variety of rep ranges, set amounts, tempos, etc, but I will most likely keep the exercises either standing calf raises on a machine or the smith machine. This too is inspired by Meadows : ).
As for my body composition, I weighed in today at 216.5 lb and am feeling great. I have visible abs right now without flexing and my bodyfat is at an all-time low at this weight. For reference, about 8 months ago, I was 200 lb and am at the same level of leanness or leaner now at 216.5.
Hey Ebomb - still tearing it up I see!! I have an idea for oyu on the leg press that won’t hold much weight. Use bands. You can get the monster minis from Elite Fitness. I put 2 bands on each side, and it is killer. You have to fire out off the whole with every muscle fiber in your legs…very good for strength and size. I have some footage on my youtube channel and site if you want to see how I have bands hooked up…
Regards,
JM
[quote]John Meadows, CSCS wrote:
Hey Ebomb - still tearing it up I see!! I have an idea for oyu on the leg press that won’t hold much weight. Use bands. You can get the monster minis from Elite Fitness. I put 2 bands on each side, and it is killer. You have to fire out off the whole with every muscle fiber in your legs…very good for strength and size. I have some footage on my youtube channel and site if you want to see how I have bands hooked up…
Regards,
JM[/quote]
JM,
I saw that on your channel and I did use bands once about 2-3 weeks ago on leg press. It was friggin awesome!!
I will definitely be utilizing them up here since the leg press simply can’t hold more. I will probably utilize smith lunges and back squats more often as well.
2.4.11
Meadows Rows (very controlled, clean reps)
1 plate-2 plates x 8 LR
3 plates x 8, 8, 8 LR
DY Row (2-3 seconds negative, stretch on every rep)
1 pps x 10, 2 pps x 10
Dropset: 3 pps x 8, 2 pps x 8, 1 pps x 20 partials + stretch
Stretchers
90 x 12
120 x 12, 12
Partial Pulldowns
200 x 10, 10
Reeves Deadlift (EZ Bar)
50 + bar x 8
70 + bar x 8
90 + bar x 8
Standing Calf Raise
250 pounds, 5 sets, as many reps as possible
Sets: 25, 13, 12, 11, 10 = 71 reps over 5 sets (will increase weight once I can hit 100 reps over 5 sets)
Today was an absolutely awesome back day. Weights on Meadows rows felt very strong, as this is the most controlled form I have ever used. Next time, I will look to hit 3 plates + 25 for 3 sets. Bw is around 216.5-217, I will post some pics I took at the gym.
I will start posting more videos since my training will be including exercises that are tough to explain
Here is one of my sets of Meadows rows with 3 plates.
Hi E - good! On the first arm you did, kick that hip out a little (up and back) to get more lower lat engaged too…I know hard to explain on email…get more stretch…now on the second part of the set, you looked like you were set better…not sure how they felt, just my observation…good work my brother.
JM
Hey one more thing - what kind of camera did oyu use? - really good clarity in the video…