Felt a little perky so I threw in a complex:
BB row
hang clean
front squat into press
jump squat
good morning
4 sets, 5 reps, 115 lbs, 60 sec rest btw complexes
[quote]ecogenx wrote:
SteelyD wrote:
320x11 is INSANE!!!
ecogenx wrote:
DE bench 205x3,3,3,3,3,3,3,3
Please explain this.
Thanks Joe and SteelyD.
Dynamic bench 205 lbs, 8 sets for 3 reps.[/quote]
I mean, I don’t get ‘dynamic bench’… I see ‘DE’ (dynamic effort?) in a lot of posts, but I don’t understand the ‘why’ of benching 100# less for low reps?
You’re going for speed. Each rep happens as fast as possible with impeccable form. You are training rate of force development so that you can blast through the sticking point on a max weight using momentum.
[quote]SteelyD wrote:
ecogenx wrote:
SteelyD wrote:
320x11 is INSANE!!!
ecogenx wrote:
DE bench 205x3,3,3,3,3,3,3,3
Please explain this.
Thanks Joe and SteelyD.
Dynamic bench 205 lbs, 8 sets for 3 reps.
I mean, I don’t get ‘dynamic bench’… I see ‘DE’ (dynamic effort?) in a lot of posts, but I don’t understand the ‘why’ of benching 100# less for low reps?[/quote]
Louie Simmons has some good info online about dynamic work. I do it because strong dudes like westside lifters and Meat do it.I don’t know if has helped me or not.
[quote]ecogenx wrote:
SteelyD wrote:
ecogenx wrote:
SteelyD wrote:
320x11 is INSANE!!!
ecogenx wrote:
DE bench 205x3,3,3,3,3,3,3,3
Please explain this.
Thanks Joe and SteelyD.
Dynamic bench 205 lbs, 8 sets for 3 reps.
I mean, I don’t get ‘dynamic bench’… I see ‘DE’ (dynamic effort?) in a lot of posts, but I don’t understand the ‘why’ of benching 100# less for low reps?
Louie Simmons has some good info online about dynamic work. I do it because strong dudes like westside lifters and Meat do it.I don’t know if has helped me or not.[/quote]
Sound principle, I do a similar technique with my skating.
I will start doing 75km skates. Which will allow me to skate faster at 60km. Being able to skate faster at 60km allows me to break through from 75km to 90km. This again will allow me to go faster at 75km. And on and on me go.
Streamline, you’ve lost me with your skating lingo and that metric system of yours. You damn kids with those skates are nothing but trouble.
This morning:
rack pulls just below knee 510x5,5,5,5,8
RDL 335x10
DE deficit deads 275x3,3,3,3,3,3,3,3
shruggs(straps) 455x10 405x10,10
- BB rows(straps) 245x10,10,5
- bow flex pulldowns 200x10,10 100x20
I’m spent. I had to lie down so many times I lost count. I still feel a little dizzy.
[quote]ecogenx wrote:
Streamline, you’ve lost me with your skating lingo and that metric system of yours. You damn kids with those skates are nothing but trouble.
This morning:
rack pulls just below knee 510x5,5,5,5,8
RDL 335x10
DE deficit deads 275x3,3,3,3,3,3,3,3
shruggs(straps) 455x10 405x10,10
- BB rows(straps) 245x10,10,5
- bow flex pulldowns 200x10,10 100x20
I’m spent. I had to lie down so many times I lost count. I still feel a little dizzy.
[/quote]
i haven’t had time to post my training from yesterday but i feel like i was hit by a truck from the waist down. i’m so EFFing sore.
and so you don’t keep confusing the Brotherhood:)
275x3,3,3,3,3,3,3,3 can easily be said this way 275x3x8:)
[quote]ecogenx wrote:
Streamline, you’ve lost me with your skating lingo and that metric system of yours. You damn kids with those skates are nothing but trouble.
This morning:
rack pulls just below knee 510x5,5,5,5,8
RDL 335x10
DE deficit deads 275x3,3,3,3,3,3,3,3
shruggs(straps) 455x10 405x10,10
- BB rows(straps) 245x10,10,5
- bow flex pulldowns 200x10,10 100x20
I’m spent. I had to lie down so many times I lost count. I still feel a little dizzy.
[/quote]
Told ya! This routine is almost as fun as the Coan/ Phillipi d/l routine!
Nice liftin’ buddy!
Oh… and in Canada, seeing as we are ass backwards up here, you can also state it as 275x8x3… lol! Sorry Boss, had to stick that in there!
[quote]bunny7568 wrote:
ecogenx wrote:
Streamline, you’ve lost me with your skating lingo and that metric system of yours. You damn kids with those skates are nothing but trouble.
This morning:
rack pulls just below knee 510x5,5,5,5,8
RDL 335x10
DE deficit deads 275x3,3,3,3,3,3,3,3
shruggs(straps) 455x10 405x10,10
- BB rows(straps) 245x10,10,5
- bow flex pulldowns 200x10,10 100x20
I’m spent. I had to lie down so many times I lost count. I still feel a little dizzy.
Told ya! This routine is almost as fun as the Coan/ Phillipi d/l routine!
Nice liftin’ buddy!
Oh… and in Canada, seeing as we are ass backwards up here, you can also state it as 275x8x3… lol! Sorry Boss, had to stick that in there!
[/quote]
how’d i know you were going to confuse things further?
[quote]maraudermeat wrote:
bunny7568 wrote:
ecogenx wrote:
Streamline, you’ve lost me with your skating lingo and that metric system of yours. You damn kids with those skates are nothing but trouble.
This morning:
rack pulls just below knee 510x5,5,5,5,8
RDL 335x10
DE deficit deads 275x3,3,3,3,3,3,3,3
shruggs(straps) 455x10 405x10,10
- BB rows(straps) 245x10,10,5
- bow flex pulldowns 200x10,10 100x20
I’m spent. I had to lie down so many times I lost count. I still feel a little dizzy.
Told ya! This routine is almost as fun as the Coan/ Phillipi d/l routine!
Nice liftin’ buddy!
Oh… and in Canada, seeing as we are ass backwards up here, you can also state it as 275x8x3… lol! Sorry Boss, had to stick that in there!
how’d i know you were going to confuse things further?
[/quote]
Can’t we all just get along?
Thank Bunny. This is a tough workout. Once the racklifts are done I try not to rest much between sets. And only 45-60 sec with the DE deads.
serious pulls, man. Way to go!
OL
Your GPP is going to go crazy on these work outs, the DE stuff is fast paced,
and nice pulling!
kmc
[quote]maraudermeat wrote:
bunny7568 wrote:
ecogenx wrote:
Streamline, you’ve lost me with your skating lingo and that metric system of yours. You damn kids with those skates are nothing but trouble.
This morning:
rack pulls just below knee 510x5,5,5,5,8
RDL 335x10
DE deficit deads 275x3,3,3,3,3,3,3,3
shruggs(straps) 455x10 405x10,10
- BB rows(straps) 245x10,10,5
- bow flex pulldowns 200x10,10 100x20
I’m spent. I had to lie down so many times I lost count. I still feel a little dizzy.
Told ya! This routine is almost as fun as the Coan/ Phillipi d/l routine!
Nice liftin’ buddy!
Oh… and in Canada, seeing as we are ass backwards up here, you can also state it as 275x8x3… lol! Sorry Boss, had to stick that in there!
how’d i know you were going to confuse things further?
[/quote]
Or… (3x8)275+ rotational pull of the earth divided by e=Mc2’d (add Pi)= the reason why motorcycles don’t have seatbelts… lol!
Thank you MJ and KMC.
Bunny Hawking, your equation makes perfect sense. Thanks for the clarification.
Good lifitng Eco… you never cease to amaze me!
[quote]j_willy3 wrote:
Good lifitng Eco… you never cease to amaze me![/quote]
What’s amazing is going to Asia for a week and still working out.
[quote]ecogenx wrote:
j_willy3 wrote:
Good lifitng Eco… you never cease to amaze me!
What’s amazing is going to Asia for a week and still working out. [/quote]
the question is…
did you workout or did you TRAIN??
Just used an on-line 1 rep bench calculator. 320x11 would give me a 434.88 lb max…I wish. Not even close.
Eco I think those online calculators are skewed more toward bodybuilders at the higher reps than powerlifters because of the way we train(fast reps versus slow reps). At least it would be for me. I’ll bet if you do less reps say 3-5 it will give you a better idea of your max.
4/21
squat(70%) 385x14
military 155 3 sets 10 reps
step ups 8 inches 135x20(each leg),225x12(each leg),275x10(each leg)
1.lateral raise 30x15,8,8
2.db curl 40x10,30x8,8
3.seated cleans 30x3,20x8,8
DE squat to box 275x8x2
I was still sore from Saturday and Sunday. Back,lats,traps and shoulders all still sore. I’m switching rackpulls to Saturday and bench to Sunday so I have more time btw rackpulls and squats. I can only workout Sat,Sun and Tues right now.