Tuesday-10-2-12- ME Upper Kind of… Deload kind of too.
Rolled
Heel Diggsx100
Tractioned some stuff
Expl. Pull-ups- light band x 6x3
Fat Bar Floor Press- medium grip
75x10
165x10
255x3
305x3
345x3
375x3
400x3<~~ pr.
Threw on Avg. Reverse Bands-
435x3
485x3
505x1
525x1<~~~ pr because I’ve never done this before.
No bands- 165lbs x ultra close grip x 25, immediately too competition grip x 25
Fat Bar Bent Over Row- 165x5x10/30s rest
Face Puls/Fat Bar Curls-
Strong bandx3x20/75lbsx close pronatex15, close supinatex15, medium supinatex20
100 tri ext. w/monster mini
100 pull aparts w/mini
100 standing ab pull downs w/ strong band
100 hamstring curls w/ light band
Wanted to row 1,000m as fast as I could. Got interrupted by the UPS guy at about 750 and didn’t see the time. He then wanted to talk to me for 10mins for free diet and exercise advice…
[quote]MightyMouse17 wrote:
Nice rowing there. Don’t have a fat bar, but I did just get some fat gripz. Was very humbled in my attempt to do pull ups with them…[/quote]
Nothing quite wrecks your shit like changing the diameter of something you are trying for dear life to hold on to.
Rev. Light Band Squats- Oly Shoes-
225x3
315x3
405x3
495x3
605x3
675x1
725x1<~~~~ just stopped here even though it was no where near a max. Didn’t want to fail on anything today… I’m supposed to be deloading anyway.
Mike, I’ve got a question for you. Let’s say I have access to a very well equipped PL club ( GHR, Reverse Hyper, Monolift, CSR, all specialty bars, metal militia bench press, etc). But only twice a week. The other days I’m left to manage with my school’s weight room, which is much better than a commercial gym ( five power racks, lots of bars, plates and chalk, etc), but it doesn’t have nearly as much ammo as the first gym.
If Im stuck doing two days a week at each, how should I go about splitting them up? Ive been thinking I`d hit the ME days at the first gym, and fill in my DE days at the second gym ( where I have another t raining partner to help out). Any insight?
[quote]StormTheBeach wrote:
725x1<~~~~ just stopped here even though it was no where near a max. Didn’t want to fail on anything today… I’m supposed to be deloading anyway.
[/quote]
Question: Have you ever done a blog post or vid on how you foam roll / LAX ball? You talk a lot about busting up sliding surfaces, and frankly I have no idea what that means. I just bought a LAX ball and want to torture myself with it. Rumble Roller is next on my gym purchase list.
[quote]GhostOD wrote:
Mike, I’ve got a question for you. Let’s say I have access to a very well equipped PL club ( GHR, Reverse Hyper, Monolift, CSR, all specialty bars, metal militia bench press, etc). But only twice a week. The other days I’m left to manage with my school’s weight room, which is much better than a commercial gym ( five power racks, lots of bars, plates and chalk, etc), but it doesn’t have nearly as much ammo as the first gym.
If Im stuck doing two days a week at each, how should I go about splitting them up? Ive been thinking I`d hit the ME days at the first gym, and fill in my DE days at the second gym ( where I have another t raining partner to help out). Any insight?[/quote]
That would be my exact advice. If you have to chose, definitely use all of the specialty bars/equipment on ME days and save the straight bars and more specific/volume work for DE days. Its pretty much how you should be doing it anyway.
[quote]scj119 wrote:
Reverse band 525 bench and 725 squat on a deload? Your idea of deloading is different than mine.[/quote]
Significantly cut all the volume this week though. That is my justifying still going pretty heavy on ME work. It is working pretty well. I feel fucking awesome right now.
[quote]StormTheBeach wrote:
725x1<~~~~ just stopped here even though it was no where near a max. Didn’t want to fail on anything today… I’m supposed to be deloading anyway.
[/quote]
Fuck you. I’m chartreuse with envy.[/quote]
Yea, man. That squat was smooth as butter too. I am pretty sure my equipped 1rm with this same set-up was only like 785 or something. Hopefully, I squat something nuts in december.
[quote]scj119 wrote:
Question: Have you ever done a blog post or vid on how you foam roll / LAX ball? You talk a lot about busting up sliding surfaces, and frankly I have no idea what that means. I just bought a LAX ball and want to torture myself with it. Rumble Roller is next on my gym purchase list.[/quote]
I have not written anything on it on purpose. Pretty much anything soft tissue related, I would just be stealing from kstar @ mobilitywod.com.
Sliding Surfaces: muscles are not just connected bone to bone with no other attachments. When you move, they have a kinda tertiary attachment to other surrounding muscles. They rub one another and can get bound up with eachother. Any impedence from sliding surfaces can decrease contractility and elasticity in primary movers and synergists as well.
A good example, when you do get your rumble roller, start on your IT band and slowly roll over onto your quads. If you feel an abrupt “flipping over,” your IT band and your vastus lateralus are stuck together. Bust that shit apart with the roller and a lax ball and then all of a sudden, squatting it easier. This is a pretty common sliding surface problem. Soft tissue work helps. So does making sure you drink enough water.
Tractioned a while in every direction I could think of
Humeral resets w/ and w/o mini band work
Fat Bar bench- Medium Grip- 225x35,16,11=62 total/3min rest between sets. <~~~ probably could have gotten 40 on the first set. These felt awesome.
M.Mini Pull Aparts/Avg. Face Pulls- 2x25
Thats all. Pulling a light sled tomorrow and then planning out my last 5 weeks of training. I am going to do MD States raw to make up for my disaster at raw nationals.
[quote]scj119 wrote:
Question: Have you ever done a blog post or vid on how you foam roll / LAX ball? You talk a lot about busting up sliding surfaces, and frankly I have no idea what that means. I just bought a LAX ball and want to torture myself with it. Rumble Roller is next on my gym purchase list.[/quote]
I have not written anything on it on purpose. Pretty much anything soft tissue related, I would just be stealing from kstar @ mobilitywod.com.
Sliding Surfaces: muscles are not just connected bone to bone with no other attachments. When you move, they have a kinda tertiary attachment to other surrounding muscles. They rub one another and can get bound up with eachother. Any impedence from sliding surfaces can decrease contractility and elasticity in primary movers and synergists as well.
A good example, when you do get your rumble roller, start on your IT band and slowly roll over onto your quads. If you feel an abrupt “flipping over,” your IT band and your vastus lateralus are stuck together. Bust that shit apart with the roller and a lax ball and then all of a sudden, squatting it easier. This is a pretty common sliding surface problem. Soft tissue work helps. So does making sure you drink enough water.[/quote]
[quote]scj119 wrote:
Question: Have you ever done a blog post or vid on how you foam roll / LAX ball? You talk a lot about busting up sliding surfaces, and frankly I have no idea what that means. I just bought a LAX ball and want to torture myself with it. Rumble Roller is next on my gym purchase list.[/quote]
I have not written anything on it on purpose. Pretty much anything soft tissue related, I would just be stealing from kstar @ mobilitywod.com.
Sliding Surfaces: muscles are not just connected bone to bone with no other attachments. When you move, they have a kinda tertiary attachment to other surrounding muscles. They rub one another and can get bound up with eachother. Any impedence from sliding surfaces can decrease contractility and elasticity in primary movers and synergists as well.
A good example, when you do get your rumble roller, start on your IT band and slowly roll over onto your quads. If you feel an abrupt “flipping over,” your IT band and your vastus lateralus are stuck together. Bust that shit apart with the roller and a lax ball and then all of a sudden, squatting it easier. This is a pretty common sliding surface problem. Soft tissue work helps. So does making sure you drink enough water.[/quote]
[quote]Consul wrote:
Mike, are there any supplements you think are worth taking?[/quote]
There are tons worth taking. A good multi vitamin, probiotics, creatine, fish oil, leucine, timing caffiene, etc. I have really had my supplements dialed in the last month or so and I think it is making a huge difference.
[quote]scj119 wrote:
Question: Have you ever done a blog post or vid on how you foam roll / LAX ball? You talk a lot about busting up sliding surfaces, and frankly I have no idea what that means. I just bought a LAX ball and want to torture myself with it. Rumble Roller is next on my gym purchase list.[/quote]
I have not written anything on it on purpose. Pretty much anything soft tissue related, I would just be stealing from kstar @ mobilitywod.
Sliding Surfaces: muscles are not just connected bone to bone with no other attachments. When you move, they have a kinda tertiary attachment to other surrounding muscles. They rub one another and can get bound up with eachother. Any impedence from sliding surfaces can decrease contractility and elasticity in primary movers and synergists as well.
A good example, when you do get your rumble roller, start on your IT band and slowly roll over onto your quads. If you feel an abrupt “flipping over,” your IT band and your vastus lateralus are stuck together. Bust that shit apart with the roller and a lax ball and then all of a sudden, squatting it easier. This is a pretty common sliding surface problem. Soft tissue work helps. So does making sure you drink enough water.[/quote]