cool Im gonna try that out next week, I havent used any of my gyms machines before except for the leg press a couple times, its gonna be different lol
mmeat
How is the chest healing up?
Thank you for keeping this log it is priceless man!
Just wanted to be a fan boy. hahaha
Seriously though thanks.
[quote]Free2Be wrote:
mmeat
How is the chest healing up?
Thank you for keeping this log it is priceless man!
Just wanted to be a fan boy. hahaha
Seriously though thanks.[/quote]
It’s coming along. thanks for asking. next week is a deload. that should really help the healing process.
I’m glad that it helps.
back, shoulders and biceps
seated military press- touch and go
0x10
135x10
185x10
225x10x3-these where pretty light but i’m going to start light and work up from here.
cybex row machine
some for some x 3 working sets
shoulder circuit
upright rows lateral raises seated dumbell cleans
light weight for some X 15-20 reps
lower back machine supersetted with leg raises
some for some x 3 working sets
it was good to get some blood into the muscles and not go heavy. i felt really good after today.
How long you been at this powerlifting thing? Your numbers are just crazy. I don’t ever see myself catching you.
[quote]ecogenx wrote:
How long you been at this powerlifting thing? Your numbers are just crazy. I don’t ever see myself catching you.[/quote]
I started powerlifting training in 2004 at a bodyweight of 200lbs. i competed in bodybuilding as a teenager and continued for years but wasn’t very strong. up until 2004 my best bench press was 315.
I hope you don’t:)
deload week
hammer strength incline-paused
2plates x 10
4plates x 10
6plates x 10 x 3
pec dec-paused
150 x 10 x 3
standing calf raise supersetted with seated calf raise
some x some x 3
lower back machine supersetted with straight leg raises
some x some x 3
i feel awesome right now. no aches or pains and my chest injury is almost gone.
next week i will take a heavy single on bench and squat. the following week i’m going to start a new four week cycle that will start with 75% of my max, then go 80%, then 85 and finish with 90%. should be interesting.
I was wondering if you could tell us a bit about what you changed in your direction in 2004 with your bench, I know you’ve said that you focused on working your weak points, but I’m having trouble figuring what my exact weak points are. Did you have another powerlifter help you, or did you read something that gave you a better idea?
any insight would be appreciated
[quote]maraudermeat wrote:
back, shoulders and biceps
seated military press- touch and go
0x10
135x10
185x10
225x10x3-these where pretty light but i’m going to start light and work up from here.
cybex row machine
some for some x 3 working sets
shoulder circuit
upright rows lateral raises seated dumbell cleans
light weight for some X 15-20 reps
lower back machine supersetted with leg raises
some for some x 3 working sets
it was good to get some blood into the muscles and not go heavy. i felt really good after today.
[/quote]
Incredible, 225x10x3, thats crazy.
Meat
What does your nutrition look like. I don’t know many strongmen/PLers who count calories or grams of anything. Is that true of you? Do you consciously put carbs around workouts, do you drink beer, do you eat meat and fat only meals not surrounding training?
Also, do you change amount of training days a week based on where you are in a training cycle? How did you figure out optimal training days? Is getting stronger about managing fatigue?
I asked an ass load of questions…if you have time I appreciate it. If I’m asking all the wrong questions please internet slap me.
Thank you.
[quote]trav123456 wrote:
I was wondering if you could tell us a bit about what you changed in your direction in 2004 with your bench, I know you’ve said that you focused on working your weak points, but I’m having trouble figuring what my exact weak points are. Did you have another powerlifter help you, or did you read something that gave you a better idea?
any insight would be appreciated[/quote]
when i got into powerlifting i read everything that i could get my hands on. i’ve never trained with more experienced powerlifters or even in a powerlifting facility. all the info. that i’ve acquired has been off the internet or through trial and error.
of all the different styles of training, the Westside approach is my favorite. weakpoint training has always given me the best results.
if i were you, i would get someone to videotape a max attempt on bench for you. weakpoints always come out then. one will miss a lift for one of three reasons- they have a form issue, they have a muscular weakness or the weight is just too damn heavy and they aren’t strong enough to lift it… yet.
if you can get someone to video you, i would be more than happy to give it a look and then give you suggestions.
for me, what has brought my bench up the most has been training supramaximally with partial movements as well as increasing bar speed.
[quote]bigAGUS wrote:
Incredible, 225x10x3, thats crazy.[/quote]
thanks hoss!! i’m actually good for 315x10 but my chest injury really hurts with heavy overhead pressing. i’m starting back over with 225 and will slowly work back up.
[quote]Free2Be wrote:
Meat
What does your nutrition look like. I don’t know many strongmen/PLers who count calories or grams of anything. Is that true of you? Do you consciously put carbs around workouts, do you drink beer, do you eat meat and fat only meals not surrounding training?
Also, do you change amount of training days a week based on where you are in a training cycle? How did you figure out optimal training days? Is getting stronger about managing fatigue?
I asked an ass load of questions…if you have time I appreciate it. If I’m asking all the wrong questions please internet slap me.
Thank you.[/quote]
i definitely don’t count calories. I don’t eat big meals and can’t really sit down and have a huge meal anymore. I’ve conditioned myself to graze all day. my job allows me to eat whenever i need to. i don’t take protein shakes anymore since i’m at the top of my competitive weightclass now. in the morning i take fish oil, vitamin C,E, and a multivitamin. i also take a BCAA, creatine, and carb drink during training mainly becuase gym waterfontains skeeve me out.
i try to keep the processed foods to a minimum and stay away from high fructos corn syrup filled crap. i eat lots of lean red meat, chicken and pork. not much dairy except cheese. not a ton of complex starchy carbs but plenty of fruit and i love differnt kinds of nuts.
i guess it’s all pretty basic.
i’m not a big drinker but i do have one or two a week.
my eating now is a lot different then when i was trying to gain weight. i used to do a ton of protein shakes and eat everything in site. my bodyweight has stablized now and i just eat to maintain and when i’m hungry.
my training is centered around 4 week cycles, a deload week and then a test of maxes. then it all starts over. this coming training cycle i’m going to cycle the weights based off of percentages of my 1 rm on the particular movement variations.
recovery is definitely a big part of my training. i only train three days a week and take the deload every four weeks. i’m going to take it even further and cycle the loads using the above mentioned percentages in this next cycle. i’m constantly changing up my movements and my approach to lifting. it’s an ever evolving process.
Your military press is more like most peoples squat.
[quote]ecogenx wrote:
Your military press is more like most peoples squat.[/quote]
t-rex arms have to be good for something.
on another note, i’m working with Bunny right now on a 16 week plan leading up to his competition. it’s centered around four week cycles with a deload and test week. he will be cycling his poundages each week based off a percentage of his 1 RM on each of the ME lifts. I’m actually going to be doing a similiar thing starting week after next. He should be posting the actual routine in a day or so. I think it would work really well for you. just something to keep an eye out for.
[quote]ecogenx wrote:
Your military press is more like most peoples squat.[/quote]
Who would you be referring to specifically?
On second thought, no need to mention names.
[quote]sfp wrote:
ecogenx wrote:
Your military press is more like most peoples squat.
Who would you be referring to specifically?
[/quote]
99.9% of the population.
[quote]ecogenx wrote:
sfp wrote:
ecogenx wrote:
Your military press is more like most peoples squat.
Who would you be referring to specifically?
99.9% of the population.[/quote]
I would’ve guessed 50%, but I’m probably flattering myself. Thanks for the reality-restoring slap in the face.
At any rate, that really is a strong military. Can’t wait to get my squat to that level.
[quote]ecogenx wrote:
sfp wrote:
ecogenx wrote:
Your military press is more like most peoples squat.
Who would you be referring to specifically?
99.9% of the population.[/quote]
+1
Your a well rounded strength athlete. Nice work meat!