[quote]maraudermeat wrote:
pushmepullme wrote:
maraudermeat wrote:
HUGE PR TONIGHT!!!
the video speaks for itself!!!
Hey, if you’re taking on students, I’d love to learn from you.
sure… if you can teach me to get into that crazy arch in your avatar:)
[/quote]
Hey, if you arch like me, you too can have an equipped 1RM of…210.
FML.
Meat, are the % corrct for the first 4 weeks for the rack pulls? I don’t know if I can do 90% 5x5. And is the 70% in right spot? I’m starting the workout tomorrow night.
7- 75% @5x5
8- 80% @5x5
9- 85% @5x5
10- 90% @3x3
11-deload (same as week #5)
12-test
[quote]pushmepullme wrote:
maraudermeat wrote:
pushmepullme wrote:
maraudermeat wrote:
HUGE PR TONIGHT!!!
the video speaks for itself!!!
Hey, if you’re taking on students, I’d love to learn from you.
sure… if you can teach me to get into that crazy arch in your avatar:)
Hey, if you arch like me, you too can have an equipped 1RM of…210.
FML.
[/quote]
My stomach sticks out that far without an arch.
[quote]ecogenx wrote:
Meat, are the % corrct for the first 4 weeks for the rack pulls? I don’t know if I can do 90% 5x5. And is the 70% in right spot? I’m starting the workout tomorrow night.
7- 75% @5x5
8- 80% @5x5
9- 85% @5x5
10- 90% @3x3
11-deload (same as week #5)
12-test [/quote]
the second week is supposed to be 85% and you don’t have to get all the reps. it’s more important to do all the sets. the 70% week is sort of like a rest week of sorts right before the 95% week. on that week do 3 sets of singles, not 3 reps for each set.
if anything looks weird or if you have questions, get them to me and i’ll answer them ASAP.
on bench day, throw in a full ROM set right after the first ME variation. make it around 80% of your max touch and go bench. each week try to get at least one more rep on that set. but only do one set. there’s no need to pyramid up to it. you will already be warmed up.
Thanks for the quick reply.
So bench day tomorrow for me will look like:
1.Bench 75% 5x5
2.board press 75% 5x5
3.bench rep out 80% for one set
4.close grip bench 3x10
5.tates elbows out 3x10
[quote]ecogenx wrote:
Thanks for the quick reply.
So bench day tomorrow for me will look like:
1.Bench 75% 5x5
2.board press 75% 5x5
3.bench rep out 80% for one set
4.close grip bench 3x10
5.tates elbows out 3x10[/quote]
i would drop the full ROM bench and go right to Board press.
so it would look like this-
board press 75%-5x5
1 bench set full ROM at 80%
close grip bench 3x10
elbows out 3x10
Thanks Scott. I’ll hit it hard tomorrow night.
MM- Serious thanks for your thoughts on pulling Sumo in the ‘Stregnth Sports’ forum.
Much appreciated given the weight you move around. Much respect.
Meat, I like the idea of doing full ROM combined with partials. Just to make I’ve got this straight, you’re recommending doing the partial, first?
I’ve always done them the other way around. Happy to switch, though, if that’s what the master recommends.
[quote]SteelyD wrote:
MM- Serious thanks for your thoughts on pulling Sumo in the ‘Stregnth Sports’ forum.
Much appreciated given the weight you move around. Much respect.[/quote]
no problem bro. anytime i can help, i’m happy to.
you should think about coming over to the Darkside:)
[quote]sfp wrote:
Meat, I like the idea of doing full ROM combined with partials. Just to make I’ve got this straight, you’re recommending doing the partial, first?
I’ve always done them the other way around. Happy to switch, though, if that’s what the master recommends.[/quote]
on this cycle, yes… they are done second.
switching things around is what keep you grow’n:)
Meat, I have a sumo question I hope you can help me with.
Don’t laugh at my numbers.
I can break 295 off the ground and move it a few inches before stalling. I can lock out 315 from just below my kneecaps with no problem.
I can’t get the 295 up to just below my kneecaps for the easy lockout.
I’ve also had this shin-stalling issue when wearing a DL suit, but right now, I am raw.
What isn’t working and how do I fix it? Does my description make sense?
Thank you!
[quote]maraudermeat wrote:
you should think about coming over to the Darkside:)
[/quote]
I have begun my journey to the Darkside…
[quote]maraudermeat wrote:
ecogenx wrote:
Thanks for the quick reply.
So bench day tomorrow for me will look like:
1.Bench 75% 5x5
2.board press 75% 5x5
3.bench rep out 80% for one set
4.close grip bench 3x10
5.tates elbows out 3x10
i would drop the full ROM bench and go right to Board press.
so it would look like this-
board press 75%-5x5
1 bench set full ROM at 80%
close grip bench 3x10
elbows out 3x10
[/quote]
Ok… I am confused, please bear with this dumb Canuck…
Will the board press will be done using the same percentages/ sets/ and reps we had decided upon earlier?
Are the bands utilized in any of these movements?
Are the D.E. bench presses still being roated in every second week (thus omitting the 1 bench set @ 80%) or are they in addition to the D.E. benches with bands?
And the M.E. deadlifts/ rackpulls… the sets at 95% are not 3x3… but really 3 sets of 1 rep?
[quote]bunny7568 wrote:
maraudermeat wrote:
ecogenx wrote:
Thanks for the quick reply.
So bench day tomorrow for me will look like:
1.Bench 75% 5x5
2.board press 75% 5x5
3.bench rep out 80% for one set
4.close grip bench 3x10
5.tates elbows out 3x10
i would drop the full ROM bench and go right to Board press.
so it would look like this-
board press 75%-5x5
1 bench set full ROM at 80%
close grip bench 3x10
elbows out 3x10
Ok… I am confused, please bear with this dumb Canuck…
Will the board press will be done using the same percentages/ sets/ and reps we had decided upon earlier?
Are the bands utilized in any of these movements?
Are the D.E. bench presses still being roated in every second week (thus omitting the 1 bench set @ 80%) or are they in addition to the D.E. benches with bands?
And the M.E. deadlifts/ rackpulls… the sets at 95% are not 3x3… but really 3 sets of 1 rep?
[/quote]
no problem bro… we know you Northerners are all a little slow:)
yep… board press are done for the same. you can use bands wherever you wish. but if it were me, i would keep the bands for speed bench only for now.
yes, rotate D.E. bench in every other week. the 1 set of bench is done every week.
think of the percentages this way… at 80-85%, you may get all of the reps and sets at 5x5. or you may miss a rep or two at the end. that’s okay. the important thing is to get all the sets but you should still be getting most of the reps. but once you get to that 90% to 95% range the reps are going to be hard to get. if you can get 3 sets of 3 reps there’s no way that weight is 95% of your max. just be sure to do three sets getting at least one rep but think like you’re going to get all three.
the 5x5 and 3x3 are only training parameters. they aren’t this set in stone thing. just put in the work and you will progress.
let me know if you need me to explain anything else. i really don’t mind. keep the questions coming.
would you recomend doing the week by week precentage increases and full ROM bench set with other assistants or just with partials? Like say: Close grip incline, DB presses, decline ect.
edit: was answered higher on the page sorry
[quote]pushmepullme wrote:
Meat, I have a sumo question I hope you can help me with.
Don’t laugh at my numbers.
I can break 295 off the ground and move it a few inches before stalling. I can lock out 315 from just below my kneecaps with no problem.
I can’t get the 295 up to just below my kneecaps for the easy lockout.
I’ve also had this shin-stalling issue when wearing a DL suit, but right now, I am raw.
What isn’t working and how do I fix it? Does my description make sense?
Thank you![/quote]
those are awesome numbers!! more than i see being put up at my gym by any guy… much less a girl.
do you do any speed work?? i would think that doing some speed pulls with something around 60% for 8 sets of 3 reps with little rest between sets. my personal favorite is to combine deficit pulls against bands with my speed pulls. i like to use 35lb plates to put the bar closer to the floor and then also stand on 25lb plates and lastly set up minibands against the bar.
i think if you got faster off the floor then you could fly through that sticking point.
without seeing you pull you may not be getting your hips through fast enough too. i teach people to force the knees out as they crack it off the floor and as soon as they feel the bar reach the knees then really force the hips forward hard.
if you could send me a vid of you performing a close to max pull i could give you more suggestions.
you could post it here in my thread if you want. that way others could learn from it too.
deadlifts, shoulders, back and biceps
sumo pulls from a 3 inch elevation-decided to pull 75% of what i pulled last week from this height. i’m going to work my way up through the percentages slowly as to allow my chest to fully heal. today was a great session.
135x10
225x10
315x6
405x5
475x5x3
speed deads against bands with a 2 inch deficit
225x3x8- here’s a vid of our sweet setup. these are awesome. we will be doing these every week. there actually pretty therapeutic. they stretch everything out after the heavier pulls.
seated military press
0x10
135x10
205x6
265x6,8,8- 20lbs over last week
close grip pulldowns
120x10
200x10
240x10
one arm dumbell preacher curls- vertical side
35x10
50x10
65x10x3
standing calf raise
300x10x5
finally on the right track again.
[quote]maraudermeat wrote:
if you could send me a vid of you performing a close to max pull i could give you more suggestions.
you could post it here in my thread if you want. that way others could learn from it too.
[/quote]
Thanks Meat! I realize I haven’t been doing speed work for deads in ages. I’ll also get up a video and either post it here or in my PW log.
Thanks again!
Meat
Getting back on a strength routine. Past injuries…blah, blah, blah.
I have not squated in over 2 years, but did some deadlifting and a lot of single leg stuff.
Last week was 225 5x5 only 1 set did I hit 5.
This week I did 245 and most sets I hit 5 or 4.
I plan to go up in weight fairly quickly. On my back off week I’ll do 10lbs less than the previous week, but judge my working sets off of my warm up until I feel like the strength jumps are slowing down.
Does this sound like a fairly good plan for coming back? I’m working way below previous 1rm and that is why I expect my body to react quickly to the low rep work.
Thank you for the help.