[quote]pbclax1 wrote:
Just wanted to say thanks for the lower body warmup writeout. Did it tonight before ME lower (forgot the leg swings) and overall it felt great. I need to work on my hips alot more! The BB hammy work and rumble rolling the lats and around the armpit area was brutal. Thanks!
What do you do on upper days? :P[/quote]
Same general idea:
Lax Ball upper back and chest
Smash my triceps on a barball and actively tack and stretch
Tons of shoulder tractions with a band. I stretch any problem areas.
Some kind of juggling a med ball or swingin a sledgehammer around
Med ball slams and throws or explosive pushes/pulls
about 10 warm-up sets with whatever variation I’m using.
The stronger I get, the more I realize warming up will make sure I can walk the next day and still be a fucntional human being.
[quote]Ultramegasweet wrote:
are your 300lbs yet? you are looking more massive than ever in your videos…all homo[/quote]
Gettin there. My wieght fucking sky rockets during my initial, high volume training block. I got up to 290 when I was training for the Arnold. Then it levels off for about a month, then goes back down during more intense training blocks. I don’t even really weigh myself too much anymore. I don’t really care about it too much. The only thing is, if I qualify for worlds this year, I will have to drop down to 265 to stand a chance.[/quote]
that’s awesome. my weight only skyrockets around thanksgiving and christmas because I house a roll of Toll House a day. lol. I saw that the meet at my gym on May 19 is single ply, push pull but there is a UPA at Iron Sport with full multi in april. You don’t need to drop weight for those, just be gloriously huge. I think Moser is still beating you in the weight gain race
Cool, thanks STB. I can definitely tell today, after last nights ME Lower, Im beat up but feel more mobile than I normally would. Yeah the bb hammy roll sucked, it was more of a tack and stretch i did cause i couldnt figure out a setup for it lol.
Mike, Dustin has told me that you’re doing the carb backloading diet. I haven’t read too much literature on it but he said that you were able to drop a weight class and maintain strength using this method. I’m at 270 now and am planning on doing my first ever meet in july and would love to be able to get into the 242’s without much if any strength loss. Obviously I’d love strength gains if at all possible. I’ve been following your progress since we met years ago and I’d love any advice or input on this or any other tips. Keep on dishing out SWOLEGASMS!
THANKS!
[quote]AndyCar625 wrote:
Mike, Dustin has told me that you’re doing the carb backloading diet. I haven’t read too much literature on it but he said that you were able to drop a weight class and maintain strength using this method. I’m at 270 now and am planning on doing my first ever meet in july and would love to be able to get into the 242’s without much if any strength loss. Obviously I’d love strength gains if at all possible. I’ve been following your progress since we met years ago and I’d love any advice or input on this or any other tips. Keep on dishing out SWOLEGASMS!
THANKS!
[/quote]
If you are interested in Backloading, I would strongly suggest dishing out the cash and getting Keifer’s book. It’s well worth it. I have been doing it more from a performance standpoint, i.e. I don’t give a shit what I weigh. So far, this shit is ridiculous. I’d be more specific but this is how Keifer makes his living so I don’t want to lay out the entire program for everyone to see on the internet. haha.
You can pretty much peice the jist of it together from his articles on elitefts and on his site, www.dangerouslyhardcore.com. Definitely get the book though. It is the best nutrition book ever written in my opinion.
A little run down today. Slept awful last night for some stupid reason. Just wanted to get something kinda heavy in my hands and get the hell out of the gym… this turned into a disaster:
Fat Bar Floor Press- Whatever grip- +140lbs of chain
75x2x10
125x10
165x5
215x5
255x5
275x5
300x5<~~~ goal for today… but, since it went up like an empty bar:
310x5
320x5
330x3
340x3<~~~ just stopped.
DB Bench- 90’s x 43
Close Grip Fat Bar Floor Press+140- 165x25
Shut it down. My time could be much better spent eating red meat.
[quote]StormTheBeach wrote:
Tuesday-3-20-12- ME Upper
A little run down today. Slept awful last night for some stupid reason. Just wanted to get something kinda heavy in my hands and get the hell out of the gym… this turned into a disaster:
Fat Bar Floor Press- Whatever grip- +140lbs of chain
75x2x10
125x10
165x5
215x5
255x5
275x5
300x5<~~~ goal for today… but, since it went up like an empty bar:
310x5
320x5
330x3
340x3<~~~ just stopped.
DB Bench- 90’s x 43
Close Grip Fat Bar Floor Press+140- 165x25
Shut it down. My time could be much better spent eating red meat.
More later, maybe.[/quote]
Not sure if I missed this I remember the event monitor thing, but did you ever get over your trouble with sleeping from that time where you didn’t sleep for days?
[quote]StormTheBeach wrote:
Tuesday-3-20-12- ME Upper
A little run down today. Slept awful last night for some stupid reason. Just wanted to get something kinda heavy in my hands and get the hell out of the gym… this turned into a disaster:
Fat Bar Floor Press- Whatever grip- +140lbs of chain
75x2x10
125x10
165x5
215x5
255x5
275x5
300x5<~~~ goal for today… but, since it went up like an empty bar:
310x5
320x5
330x3
340x3<~~~ just stopped.
DB Bench- 90’s x 43
Close Grip Fat Bar Floor Press+140- 165x25
Shut it down. My time could be much better spent eating red meat.
More later, maybe.[/quote]
Not sure if I missed this I remember the event monitor thing, but did you ever get over your trouble with sleeping from that time where you didn’t sleep for days?[/quote]
Basically, after a battery of tests and having to wear that stupid event monitor, there was only one thing that was abnormal. I have an undulating QRS complex… which is abnormal because it only shows up in highly conditioned, elite level athletes. So, they told me I don’t have a problem with my heart. My doc suggested medicine for anxiety. I refuse to take medicine for fake medical problems.
[quote]StormTheBeach wrote:
Tuesday-3-20-12- ME Upper
A little run down today. Slept awful last night for some stupid reason. Just wanted to get something kinda heavy in my hands and get the hell out of the gym… this turned into a disaster:
Fat Bar Floor Press- Whatever grip- +140lbs of chain
75x2x10
125x10
165x5
215x5
255x5
275x5
300x5<~~~ goal for today… but, since it went up like an empty bar:
310x5
320x5
330x3
340x3<~~~ just stopped.
DB Bench- 90’s x 43
Close Grip Fat Bar Floor Press+140- 165x25
Shut it down. My time could be much better spent eating red meat.
More later, maybe.[/quote]
Not sure if I missed this I remember the event monitor thing, but did you ever get over your trouble with sleeping from that time where you didn’t sleep for days?[/quote]
Basically, after a battery of tests and having to wear that stupid event monitor, there was only one thing that was abnormal. I have an undulating QRS complex… which is abnormal because it only shows up in highly conditioned, elite level athletes. So, they told me I don’t have a problem with my heart. My doc suggested medicine for anxiety. I refuse to take medicine for fake medical problems.
[/quote]
[quote]arramzy wrote:
A mile? What’s with the marathon length work… hahahah beast![/quote]
Yea. It sucks. I do it every once in a while just to test how fat I am. I can’t wait for my GPP/Bullshit block to be over so I can start lifting heavy and doing cool things again.
[quote]StormTheBeach wrote:
Tuesday-3-20-12- ME Upper
A little run down today. Slept awful last night for some stupid reason. Just wanted to get something kinda heavy in my hands and get the hell out of the gym… this turned into a disaster:
Fat Bar Floor Press- Whatever grip- +140lbs of chain
75x2x10
125x10
165x5
215x5
255x5
275x5
300x5<~~~ goal for today… but, since it went up like an empty bar:
310x5
320x5
330x3
340x3<~~~ just stopped.
DB Bench- 90’s x 43
Close Grip Fat Bar Floor Press+140- 165x25
Shut it down. My time could be much better spent eating red meat.
More later, maybe.[/quote]
Not sure if I missed this I remember the event monitor thing, but did you ever get over your trouble with sleeping from that time where you didn’t sleep for days?[/quote]
Basically, after a battery of tests and having to wear that stupid event monitor, there was only one thing that was abnormal. I have an undulating QRS complex… which is abnormal because it only shows up in highly conditioned, elite level athletes. So, they told me I don’t have a problem with my heart. My doc suggested medicine for anxiety. I refuse to take medicine for fake medical problems.
[/quote]
So it’s mostly gone away on its own then?[/quote]
I still have some problems every now and then. The last 2 nights have been fairly terrible. Nothing has been as bad as the 2 weeks where I don’t think I slept more than an hour or two a night.
Bunch of mobility stuff… hamstrings, hands, and lower back feel trashed. Definitely didn’t eat enough yesterday and have been slacking on my water. I can tell when I am dehydrated because my semi-membranosous starts sticking to the big tendious medial part of my right leg at the knee and it hurts like a bitch/takes forever to warm up… anyway:
Pause Squats- 135x2x5, 225x2x5
315x5
Belt
405x5
500x5<~~~ goal for today with how crappy I felt… but since I hate myself:
550x5<~~~ had a little more in the tank. The 5th rep felt well over 90% so I’m good for today.
Snatch Grip Bent Upper Back Shrugs- 135x2x20, DL Grip 135x2x20
Back Extensions-30lb med ballx3x20
Done. Might be ice bath time. Also, since I took about zero time off after the meet, might be time for a sigh deload week.