Nice stuff Ink! Back at it with a vengeance! Love it.
Already PRing on the squat, eh? Figures.
Eat up my friend! Get some ribs in there too.
Hey Ink.
Feelin the Viking spirit?
I been channeling it to you ~
[quote]Edgy wrote:
Hey Ink.
Feelin the Viking spirit?
I been channeling it to you ~[/quote]
THAT’S what I’ve been feeling, that makes sense! Thanks dude! I’ll harness it in tonight for skwatz.
PS, Masch, that squat workout was an example one with numbers that make sense, following the new program I’m working with. I EXPECT a squat PR from it, and I’ll do it tonight.
PR or DIE
LWI!
PPS: Front delts were really sore from the DE bench day, so I’m chalking that up as a win and also thinking they’re a weak spot. Delts/chest worked on the bottom of the bench, tri’s on the top, right? Or are delts recruited towards the top, assisting in the LWI portion?
(Freakin PL Newbs…)
“… powerlifting…never would have thought, a few years ago, that this would be something I really got into…but damn, this shit’s addicting.”
I know! I can’t believe how much fun it is! Good luck with your squat PR tonight!
Who attacks their first squat day after a meet and hits a PR?
Me. That’s who.
If someone else there was to write a line of poetry about last night, it would have gone like this:
'Twas ME Lower last night,
and all through the gym,
Not a person was “training”
…except for him.
Haha
Squats
Bar x some x 2
135 x 5 x 2
185 x 2
215 x 2
240 x 1
255 x 1 (This was my “90%”, where ME lifts should include at least 3 lifts at or above 90%, from what I’ve read) it was easy
275 x 1 (Also, easy)
290 x 1 +10lb PR!
300 x 0 x 2 (Close, thought I was going to get it but then my elbows started coming up in the back and I couldn’t hang onto it. Same thing happened on both reps. Suggestions? Trying to upload vids but it’s not working, maybe later.)
Felt pretty damn good to FINALLY make some progress here, I’ll get 300 soon. Real soon!
GHR’s
BW x 10 x 2
BW x 8 x 2
RDL’s
135 x 10
165 x 10
195 x 8
215 x 5
*Explosive as possible on these
Standing Side Bends using the T-Bar machine (don’t remember what StormTheBeach called these, but got them from his blog)
90 x 10(per side) x 2
70 x 15
45 x 15
*These were awkward and brutal as hell. Will do again, fo sho
Felt pretty damn good last night, and it didn’t take me forever to get shit done. On my DE lower day I’ll do band box squats for sets of 2, reverse hypers, back extensions, something for the upper back like face pulls and pendlays maybe, and some abs.
PR’s are going to get obliterated for the rest of this year. 350 squat? Perhaps. 315 Bench? We’ll see, looking to blast some touch and go’s for a while and start pausing again when I’m closer to my next meet. 450 DL? Shit, I’m going for 495 this year. Just wait and see. I have confidence in Westside’s style.
LWI 'till I die.
Ink
Nice work on the PR!
Keep killin’ it.
Nice PR!
Keep it up, LWI brother
Yeah buddy, nice work ink.
[quote]inkaddict wrote:
'Twas ME Lower last night,
and all through the gym,
Not a person was “training”
…except for him.
Haha
Ink[/quote]
someone’s working it up in here!
HYUGE PR!!!
Love your enthusiasm…its contagious!
Squats
290x1
300x0
Note: elbows start to rise as it gets hard, ass keeps going. Upper back?
(Jedi Mind Tricks playing on my iPod, they get credit for my boppin and PR’in)
[quote]mom-in-MD wrote:
someone’s working it up in here!
HYUGE PR!!!
Love your enthusiasm…its contagious![/quote]
Thanks MiM, it feels awesome so if I’m contagious…I’m WINNING!
My first reaction is screw you. It’s been a month since my meet and it all feels like a fight.
But damn if you don’t make me proud 
It has only just begun.
LWI
Seriously Ink, what’s with the PR right after the meet.
Glad that JMT are helping to keep you focused. I honestly lift to Violent By Design, on average, once a week for like FOREVER.
Keep up all the good work!
Good work on the PR! From the video it looks like you were in a bad position from the hole. Force your chest up and head back. And make your lower back stronger; hypers, reverse hypers, GMs, GHRs. All that terrible shit will help your squat and DL PRs.
Conjugate method style training says to keep switching up your ME exercises so you basically have a PR every week because it’s a different move than the week before. LWI!
N, thank you darling, I know how hard you’re working and you’ll be smashing PR’s soon, don’t doubt that for a second. Happy to make you proud.
Veggie, I think I was really fresh, focused, intense, and I KNEW I could do it. I had written it down before, so I had to go for it, and it just felt great. So much so that I attempted 10lbs more, but that was too much, which leads me to…
Major, thanks for the tip. I also noticed that right as I began coming up, everything went forward. I have been, and will continue to do the lower back work (as much as it might suck). And yes, I know it says you’ll be hitting different PR’s all the time, I’m pumped for it.
Last night, got a little ME Upper work in at home, which was nice (other than the monkeys climbing around me)
Bench
Bar x some
135 x 9 (3x3 different grips)
185 x 2 x 2 (First set I had to avoid smacking my 16mo daughter with the bar, since she was curious. Think this tweaked my left elbow/bicep the same way I did when I reverse grip benched a while back)
215 x 2 (Little pain in left bi/elbow)
235 x 1
250 x 1 (Hurt at the bottom, hard but got it)
Foam roller bench press (about a 3-board’s width)
225 x 3 (easy, no pain from the reduced ROM. Only really hurt at the bottom with elbow bent past 90 deg.)
255 x 1
275 x 1 Heavy, but another PR. I think my last heaviest 3board was a 265. Fuck you, elbow!
I noticed that the strain I was feeling comes from pulling down/apart on the bar, like I do when lowering on the bench press
OHP
Bar x 10 (Felt fine)
95 x 8
135 x 6/6/6
Pendlay Rows
135 x 6
185 x 5 x 2
Front Squat Iso Holds
205 x 10sec with 10 sec rest x 6
*Ouch!
Chilled on the couch with a glass of chocolate milk and iced the arm
One thing I realize that I’m having some trouble in figuring out is how many reps to do for the exercises AFTER my ME work. Low reps 3-5, mid range like 6-10, or high rep? I try to keep the more compound ones with lower reps, and more isolation towards the high end. Gotta do some more research though.
LWI
PS, sore sides today from those damn heavy side bends. Also, hams are sore; more PR’s are in store!
Great work on the PR, LWI
Go over to PeteS’ log in the over 35 forum (keep the damn kids off the lawn or something) and ask him bout assistance, hes been a great help to me already. As for my own opinion, generally assistance is high rep, you can look at my log to see.
Will do, thanks DF. I have peeped your log for exercise combo’s but haven’t noticed rep ranges, so thanks.
Just watched “Fat Head” which is a documentary that challenges Supersize Me. While some of the stuff in it I thought was crap, towards the end he goes into the benefits of saturated fats, and eats high saturated fat for a month and his cholesterol plummeted. Interesting film, if anyone’s bored
I love high rep stuff, so that’s probably what I would choose…keepin a hypertrophy aspect to it anyway…
take care of that arm!!
I had something jacked up with my elbow for awhile…had to back off many pressing movements…I think it was also from carrying my daughter around for 3 years. FINALLY broke that habit!