JM,
Thanks for the comments brotha! I love to hear how I can make these better, as they are definitely a keeper for me. The second part with the right arm was more stable, I am working now on finding that sweet spot where I can really hammer the movement home.
The camera I use is a Sony Cyber-Shot, my girlfriend got it for me a while back, amazing gift.
Stretchers
Why can’t I see the vids? 
These are the DY rows with a stretch. I really liked these.
2.7.11
AM:
30 minutes eliptical: Heart Rate between 130-145
PM:
25-45 seconds rest on all exercises
Cross Body Curls (Meadows style)
37.5 x 10 LR
40 x 10, 10 LR
Machine Single Arm Preacher Curl (lower 1/2, flex hard at top)
30 x 12 LR
50 x 12, 12 LR
50 x 10, 30 x 10, 10 x 10 (full reps) LR
Incline Concentration Curls (Meadows style)
15 x 8
20 x 8
25 x 8, 8
V-Grip Pushdowns (1 second flex) 10 seconds rest between sets
6 plate x 5 x 10 reps
Bench Dips
2 plates x 12 (2-4 seconds negative)
4 plates x 12 to 3 plates x 2 (6 second negative), 2 plates x 2 (6 second negative), 1 plate x 8, Bw x 10
Incline EZ Bar Triceps Extension (Meadows style)
30 + bar x 15
50 + bar x 15
60 + bar x 15
Seated Calf Raise
2 plates x 20 reps (5 second negative, 5 second pause)
Awesome overall arm day. Very pumped, felt very strong.
I posted something like this in bug’s log too, but would you say someone needs a certain level of development to use Meadows style training, or can your average trainee (like myself) use it to full potential?
Btw-great vids and you’re strong as hell.
[quote]Blaze_108 wrote:
I posted something like this in bug’s log too, but would you say someone needs a certain level of development to use Meadows style training, or can your average trainee (like myself) use it to full potential?
Btw-great vids and you’re strong as hell.[/quote]
Thanks bro!
I think that anyone can utilize the principles he advocates such as perfect form, time-under-tension, and others. I think that it might be beneficial if you had a solid base before jumping in, but you certainly can build strength while training Meadows style, you just have to tweak it a bit.
2.8.11
Smith Machine Elevated Calf Raises (4 second negative, stretch at bottom)
135 x 12
225 x 12, 12, 12 (30 seconds rest)
Lying Hamstring Curls
37.5 x 15, 15
85 x 15 to 75 x 15 to 65 x 15 to 37.5 x 15
Back Squats (to parallel, no lockout, Meadows style)
worked up to 405 x 10, 10 and 455 x 6, 6
Leg Press + Doubled (Feet high, no lockout)
5 pps x 15
7 pps x 15, 15
Dropset
7 pps x 15 to 5 pps x 25 to 3 pps (slow, 1 second pause at bottom, explode) x 10
Barbell RDL (using 25 pound plates, flex hard at top)
195 x 12, 12
Insane leg day. I gave squats to parallel a try after reading an article by John Meadows on how he believes they are superior to full range squats, and they felt awesome. They were surprisingly tough. Everything else today felt great, and my legs are fried.
455 x 6 Back Squat: I utilized the technique of squatting to parallel and not locking out to emphasize the quads and glutes. These fried my legs.
2.9.11
Cardio
45 minutes eliptical: Heart Rate Between 130-150.
Since today is an off day, I ramped up the cardio to 45 minutes instead of the normal 30 I do on training days.
2.11.10
Incline Smith Machine Press (no lockout, constant tension, no breaks)
145 x 25
195 x 20
245 x 12 to 195 x 10 to 95 x 20 (ultra-wide grip)
Flat Bench Press (2 second full pause on chest, 3/4 lockout, no breaks)
135 x 8, 185 x 6, 205 x 6, 6
135 x 10
Machine Chest Press (6 seconds negative)
62.5 x 10 to 112.5 x 20 (half-reps)
62.5 x 10 to 112.5 x 20 (half-reps)
Dumbbell Lateral Swings
65 x 25, 25, 25, 25
Rope Rear Delt Kneeling Pulls (with squeeze)
6 x 30, 8 x 30
10 x 20 to 8 x 20 to 4 x 10 (full reps with pause)
Standing Calf Raise (15 seconds stretch)/Seated Calf Raise (top half reps/bottom half/full)/Leg Press Calf Raise
stack x 12 reps/2 plates + 25 x 30/30/10/3 pps x 30 reps
Today was a very solid overall chest/shoulder day. As I focus more and more on form and TUT, I am quickly realizing how much tougher this makes exercises. The bench press with the 2 second full pause on chest + exploding to 3/4 up was very, very hard. Shoulders are feeling very good, and I am progressing on calf movements.
Diet update:
This morning, I was 215 and my waist measured at 33’', so I am very happy with progress thus far.
Evan, I will be curious to see how you feel when you go back and try some regular chest pressing with regular tempo. When flat benching these last couple weeks, even when doing it first, weights than I should be getting, or rather, have gotten in the past, for 6-10 reps, I’m having trouble with 3. You think it’s from not being used to the heavy load from the TUT-focused movements?
luv
[quote]bugeishaAD wrote:
Evan, I will be curious to see how you feel when you go back and try some regular chest pressing with regular tempo. When flat benching these last couple weeks, even when doing it first, weights than I should be getting, or rather, have gotten in the past, for 6-10 reps, I’m having trouble with 3. You think it’s from not being used to the heavy load from the TUT-focused movements?
luv[/quote]
Ya, I’m sure it’s from the focus on TUT movements and not focusing on purely weight. I definitely would have a tough time handling heavy weights right now on the bench if I just jumped into it and tried to hit my heaviest 3 or 6 rep max, I’d probably fail miserably because my body isn’t used to hitting heavy weights right now. That being said, I think if I worked up over a span of 3-5 weeks, I could hit more weight because of the strength the TUt work builds.
Also, just for reference, I did bench heavy 2 weeks ago, and hit a very easy 305 x 3x3, prob could have hit 305 x 8-10 if pushed. I’ll give flat benching heavy a try next week first to see where I am not now though.
2.11.10
Dante Rows
1 pps x 12, 1 pps + 25 x 12, 2 pps x 12, 2 pps + 25 x 12, 2 pps x 12, 12
(4 work sets)
Single-Arm Cable Rows (emphasize stretch at end)
75 x 10 LR
90 x 10 LR
85 x 12 LR
Stretchers
105 x 12, 135 x 12, 12
Conventional Deadlifts
135 x 3, 225 x 3, 315 x 3, 405 x 3, 500 x 3, 550 x 4 (dead stop reps)
Dumbbell Shrugs (paused at top)
95 x 15
115 x 15
140 x 12
Standing Calf Raise (45-60 seconds rest between all sets)
250 x 20, 17, 15, 14, 13 = 79 reps over 5 sets
Last week = 71 reps over 5 sets
Awesome overall back day. I have videos of the Dante Rows and the 550 x 4 deadlift. The Dante rows quickly became one of my favorite rowing variations, as I could feel them unlike any other before. I wanted to hit Deads today and I just went for it and 550 x 4 was not easy, but I smoked it. Had I done Deads at the beginning of my routine instead of nearly last, I bet I could have hit 6.
Jesus man, you’re strong as an ox.
I’d be interested in seeing the video of these Dante Rows. Never heard of them before.
@ Tommy: Thanks bro! Here are videos of both the deads and the Dante Rows. The 2 pps + 25 was a little too heavy for my liking, as I try to keep the form as close to perfect as possible, but they still felt great.
2.14.11
AM:
Close Grip Bench Press
135 - 275 x 5
295 x 4 to 225 x 10 to 185 x 10 to 135 x 20
Meadows Cross Body Curls (15-20 seconds rest)
20 x 10 LR, 25 x 10 LR, 30 x 10 LR, 35 x 10 LR
40 x 10 LR
Rope Pushdowns (20-30 seconds rest)
100 x 12, 120 x 12, 100 x 12, 100 x 12 to 70 x 10 to 30 x 20
Seated Dumbbell Curls (hands facing up entire time, nonstop)
20 x 8, 25 x 8, 35 x 8, 8
Overhead Single-Arm Rope Extensions
10 x 15 LR, 20 x 15 LR, 15 x 15 LR, 5 x 20 LR
Short Barbell 3 Second Negative Curls
30 + bar x 8, 50 + bar x 8, 50 + bar x 8 to 30 + bar x 6
Seated Calf Raise
90 x 10 x 10 (all sets dispersed in-between single arm extensions and 3 second curls)
PM:
Eliptical Cardio: 30 minutes, heart rate between 130-150.
Today was a great overall arm day. I decided to go heavy and see what I could do with close grip bench after seeing Bug’s log, and I was pretty happy with what I did. 295 x 4 is not a personal best, but given that I weigh 13-15 pounds less than when I tried it last, I actually think I have gained strength. Pump today was incredible.
2.15.11
Smith Elevated Calf Raises (4 seconds negative, nonstop reps)
135 x 12
225 x 12, 12, 12, 12
275 x 12, 12
Lying Hamstring Curls
60 x 20, 20
100 x 15
120 x 12
150 x 8 to 100 x 10 to 90 x 10 to 80 x 10 to 100 x 25 half reps
Leg Presses (Meadows style, 3 seconds negative, feet close together)
4 pps x 15, 6 pps x 15
9 pps x 10
11 pps x 10 (PR)
9 pps x 10 to 6 pps x 20
Smith Lunges
135 x 10 LR
225 x 8 LR to 135 x 6 LR (1 1/2 reps)
Dumbbell RDL (bottom half reps)
60 x 15
85 x 15
100 x 15, 15
Awesome overall leg day. PR on the leg presses was very nice, especially since I weigh 214.5 and the previous PR was set at around 225.
2.17.11
Incline Dumbbell Bench Press (1-2 second pause at stretched position, flex at top, try and get deeper stretch each rep)
30 x 10, 60 x 10, 90 x 10, 100 x 8, 8
Flat Barbell Bench Press
worked up to 315 x 3
Machine Chest Press (3-4 seconds negative, no lockout, nonstop)
100 x 10 + 10 band stretches
125 x 10, 10 + 10 band stretches each set
137.5 x 10
150 x 10 to 125 x 6 to 87.5 x 6 to 50 x 10 to 125 x 15 half reps to 100 x 15 half reps + 10 band stretches
Machine Delt Raise + Partner Negative
70 x 15, 15, 15 + 5-10 reps at the end on own
Pec-Dec Rear Delt Flies
90 x 30, 30, 30
Rear Delt Dumbbell Swings
60 x 50 to 30 x 30 to 15 x 10
Hammer Strength Calf Push
2 pps x 25, 25, 50
Today was a great overall chest/shoulder/calf day. I really, really liked the incline dumbbells with the long stretch and flex, they really warmed my chest up, and I was surprised that the 100s felt as good as they did. I gave bench pressing for weight a try, as I haven’t done it in months and 315 x 3 felt pretty solid, very happy with this at my Bw of 213-215. Machine chest press was insane, just crazy pumps.
Overall, body is feeling great and I may be nearing the end of my diet and transition soon into a maintenance/very slow gain phase.
