Huge numbers Eco-- keep up the good work!
[quote]ecogenx wrote:
- On bench day can I do board press instead of pin press?
- Is it OK not to use bands and chains?
- For deficit deads can I do snatch grip deads?
- I don’t have a leg press. I do have a power tech squat machine.
- Are box squats OK for DE squats?
This looks great. I’m taking the rest of the week off and will start this on Friday. I’ll bust my ass and hope not to disappoint. I’m skipping out of the push/pull meet in May. I’ll have my own meet after 12 weeks.[/quote]
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of course… i actually prefer boards over pins.
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again… of course. i just started using them and think they are awesome but straight weight is fine.
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are you still pulling from a deficit?? i guess i don’t know what snatch grip deads are. i’m assuming it’s just double overhand?
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that will work just fine.
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you can do you DE squat to a box but be sure that you are keeping really tight on the way down and then exploding up. don’t start the rocking off the box thang:)
i’m excited to see how you and bunny do.
as you go along, let me know if you have any questions or feel that we need to tweak the percentages.
remember… your percentages are base off a 1 RM of that particular movement NOT your full ROM bench, squat or deadlift.
[quote]maraudermeat wrote:
ecogenx wrote:
- On bench day can I do board press instead of pin press?
- Is it OK not to use bands and chains?
- For deficit deads can I do snatch grip deads?
- I don’t have a leg press. I do have a power tech squat machine.
- Are box squats OK for DE squats?
This looks great. I’m taking the rest of the week off and will start this on Friday. I’ll bust my ass and hope not to disappoint. I’m skipping out of the push/pull meet in May. I’ll have my own meet after 12 weeks.
-
of course… i actually prefer boards over pins.
-
again… of course. i just started using them and think they are awesome but straight weight is fine.
-
are you still pulling from a deficit?? i guess i don’t know what snatch grip deads are. i’m assuming it’s just double overhand?
-
that will work just fine.
-
you can do you DE squat to a box but be sure that you are keeping really tight on the way down and then exploding up. don’t start the rocking off the box thang:)
i’m excited to see how you and bunny do.
as you go along, let me know if you have any questions or feel that we need to tweak the percentages.
remember… your percentages are base off a 1 RM of that particular movement NOT your full ROM bench, squat or deadlift.
[/quote]
Just finished the first d/l session… I think it may be harder than the Coan/ Phillipi program… wow.
I will post the numbers tomorrow, working last day of midnights right now… Eco, this program I think is gonna be awesome.
I just picked up some glutamine and amino acids to help me recover a bit faster… allegedly.
[quote]SteelyD wrote:
Huge numbers Eco-- keep up the good work![/quote]
Thanks, SteelyD. You’re looking f-ing huge. I hope to get the numbers much higher.
- are you still pulling from a deficit?? i guess i don’t know what snatch grip deads are. i’m assuming it’s just double overhand?
[/quote]
Its a double overhand, wide grip deadlift. But what would you use for a deficit? Two or four inches? And would it be sumo or regular style?
[quote]ecogenx wrote:
3. are you still pulling from a deficit?? i guess i don’t know what snatch grip deads are. i’m assuming it’s just double overhand?
Its a double overhand, wide grip deadlift. But what would you use for a deficit? Two or four inches? And would it be sumo or regular style?[/quote]
i like to go with the stance that you will be competing at. i like a combo of 35lb plates on the bar and then stand on 25lb plates. i would guess that’s around a 3 inch deficit.
This is what I will be following starting Friday. If this workout kills Bunny between now and Friday I’m not doing it.
BENCH DAY
Exercise 1- ME flat bench full ROM
Exercise 2- ME board press
Exercise 3- (every 2nd week) D.E. full ROM flat bench which replaces the 2nd ME movement
Accessories- 1) Close grip bench
2) Elbows out (Tates)
3) Rope cable pushdowns
DEADLIFT DAY
Exercise 1- M.E. Rack pulls from just below the knee
Exercise 2- RLDL’s
Exercise 3- Deficit D.E. Sumo DL’s
Accessories- 1) Bent over Barbell rows
2) Underhanded cable pulldowns
3) Power shrugs
SQUAT/ ACCESSORY DAY
Exercise 1- R.E. Machine Squat
Exercise 2- D.E. Conventional Squats
Exercise 3- standing barbell push press
Exercise 4- dumbell rear lateral raise
Exercise 5- dumbell side delt raise
Exercise 6- barbell curls
Exercise 7- dumbell hammer curls
after each session, if energy and time permits, do some abz/ calves/ grip stuff[/quote]
[quote]ecogenx wrote:
This is what I will be following starting Friday. If this workout kills Bunny between now and Friday I’m not doing it.
BENCH DAY
Exercise 1- ME flat bench full ROM
Exercise 2- ME board press
Exercise 3- (every 2nd week) D.E. full ROM flat bench which replaces the 2nd ME movement
Accessories- 1) Close grip bench
2) Elbows out (Tates)
3) Rope cable pushdowns
DEADLIFT DAY
Exercise 1- M.E. Rack pulls from just below the knee
Exercise 2- RLDL’s
Exercise 3- Deficit D.E. Sumo DL’s
Accessories- 1) Bent over Barbell rows
2) Underhanded cable pulldowns
3) Power shrugs
SQUAT/ ACCESSORY DAY
Exercise 1- R.E. Machine Squat
Exercise 2- D.E. Conventional Squats
Exercise 3- standing barbell push press
Exercise 4- dumbell rear lateral raise
Exercise 5- dumbell side delt raise
Exercise 6- barbell curls
Exercise 7- dumbell hammer curls
after each session, if energy and time permits, do some abz/ calves/ grip stuff
[/quote]
looks familiar:)
i would switch out the push press for a strict military press, seated press or dumbell press. push presses, in my opinion, do not transfer to the bench very well.
“That which doesn’t kill you, makes you suffer”
Thanks Meat. I’ll change push press to standing military press.
“That which doesn’t kill you, makes you suffer” …like the 5 gallons of chili I ate yesterday and today:lunch, dinner, snack last night and for breakfast.
WOW! 5 gallons of chili might kill you or your training partner.he he hope your new routine kicks it in high for you.
Well…I may have stretched the truth about 5 gallons. But it was a lot. I still have 1/2 pot left for the next few days.
i want your chili recipe, I don’t have a good one, and mongo love beans
[quote]ecogenx wrote:
Well…I may have stretched the truth about 5 gallons. But it was a lot. I still have 1/2 pot left for the next few days.[/quote]
When my wife was gone a couple of weeks ago I made a bunch of chili and threw in a pound of turkey. I thought it would be enough for a couple of eating sessions, but I ended up eating about 3/4 of it. It was fantastic…until I was through eating. Then, not so much. I figured I got at least 100g of protein from it.
5 gallons of chili
that should propel some squats.
I guess it is true… to lift big ya gotta eat big.
kmc
I got the recipe off a pack of chili powder. Very basic. 3 or 4 kinds of beans, 4 packs of chili powder (2 hot, 2 mild), tomato products and meat. I put a couple pounds more meat then called for, 3lbs lean hamburger and 2lbs of ground turkey. I finally finished off the last of it last night. I figure it can’t be that bad for you.
I start the new routine tomorrow night. My goals are: bench 750, dead 1000, squat 1100. All raw.
[quote]ecogenx wrote:
I got the recipe off a pack of chili powder. Very basic. 3 or 4 kinds of beans, 4 packs of chili powder (2 hot, 2 mild), tomato products and meat. I put a couple pounds more meat then called for, 3lbs lean hamburger and 2lbs of ground turkey. I finally finished off the last of it last night. I figure it can’t be that bad for you.
I start the new routine tomorrow night. My goals are: bench 750, dead 1000, squat 1100. All raw.[/quote]
Would you like a cup of handsomeness and some supermodels with that?
edit: Actually, you might be able to get there…
3 board press 315 5x5 (75%)
bench 320x9 (80%)
close grip bench 225x10,9,6
tates elbows out 40x10,10,6
I may have under estimated my 3 board max. This is a triceps killer workout. I finished in around 1/2 hour. Happy Easter to all.
Nice pressing dude. I thought I felt the earth shaking up here.
[quote]ecogenx wrote:
I start the new routine tomorrow night. My goals are: bench 750, dead 1000, squat 1100. All raw.[/quote]
Now that’s a journey worth taking. Go for it, after all it’s not whether you make it or not, but the journey there. Besides, once you get there you’ll just go heavier.
There are those of us that live our dreams and never stop dreaming, big dreams!
You only know you can’t when you have failed, repeatedly!