[quote]Killerb521 wrote:
Thanks! I actually brought baby powder with me but got caught up in the meet and forget to put it on. I definitely need to start using it and also start doing some rack pulls to work on my finish. [/quote]
Try box pulls (i.e. with plates resting on a box) instead of rack pulls. You’ll probably realize more of a carryover from them - at least I did. Mid-shin and about an inch or 2 below the knee are probably the best heights for dealing with an iffy lockout. Believe it or not, pulls from a deficit are good, too.
[quote]elmore18 wrote:
Great job man! Your lifts looked awesome![/quote]
Thanks brother! I was very happy with how it all went. I plan on going another one early next year. It was a great feeling to dominate weight in front of a crowd.
[quote]Killerb521 wrote:
Thanks! I actually brought baby powder with me but got caught up in the meet and forget to put it on. I definitely need to start using it and also start doing some rack pulls to work on my finish. [/quote]
Try box pulls (i.e. with plates resting on a box) instead of rack pulls. You’ll probably realize more of a carryover from them - at least I did. Mid-shin and about an inch or 2 below the knee are probably the best heights for dealing with an iffy lockout. Believe it or not, pulls from a deficit are good, too.[/quote]
Thanks for the suggestions. I’ll definitely work them in.
nice and quick. i am working out in the am now cause of work. this week is just an easy week to get everything back in motion after the meet. i will start again next week with dave tata’s program from his free ebook.
Working out in the morning is awful, but i need to get used to it. I am starting a new program on Monday. It’s the one dave tate wrote in ‘the valut.’ first time doing a ME/DE program. I am excited to see how it goes.
I haven’t read the article you refer to; is it just the full conjugate method, or something else? If the former, can I assume cycling ME exercises regularly, playing with all the toys (chains, bands, boards, boxes, blocks) and generally having fun. I had a blast doing this; only problem was that I didn’t focus enough on what I really needed to do for ME and didn’t do what would help me most.
Hanging Leg Raises (holy hell, my abs are still sore today)
6x10
Reverse Hypers
2x15
Today
DE Bench
5x10x145
1/4 Dip Machine
3x8x280
30x100
Face Pulls
3x25x40
Side Raises
2x10x25
First two days of program went well. I am liking these light days to work on form. And they were tough too because of the high reps of the assistance work. Looking forward to Friday cause of ME pin pull.
[quote]Element_26 wrote:
I haven’t read the article you refer to; is it just the full conjugate method, or something else? If the former, can I assume cycling ME exercises regularly, playing with all the toys (chains, bands, boards, boxes, blocks) and generally having fun. I had a blast doing this; only problem was that I didn’t focus enough on what I really needed to do for ME and didn’t do what would help me most.[/quote]
Yup, it’s pretty much what (I assume) Westside does, seeing how Dave Tate trained there for a while. The program is actually an ebook called “the vault” You can get it for free (normally cost 200) if you go to Elitefts–>the valt purchase page. Somewhere on that page there is a link saying if you sign up for their newsletter (or something like that) they will give you the book for free. It’s really an amazing book. It is 200 pages and goes through tips for squat, bench and deadlift. Plus, it has a 7 week bench program and the 15 week powerlifting program I am doing. Both were designed by Dave Tate. I am very pumped to do a conjunctive program finally. The only problem is that I dont have chains and neither does the gym I work out in. I guess Ill have to head to the hardware store!
[quote]DixiesFinest wrote:
I dont know how I missed this, great job on your meet, many days later. [/quote]
No worries broski and thanks! It was a lot of fun. Wish I didn’t get redlighted at 520 cause I would have gone for more. oh well, just have to keep training for the next meet.
ME Pin Pull (Weights about 4 inches of the ground)
5x135
3x225
3x315
1x365
1x405
1x455
1x495
1x525
Low Box Squat
10x135
10x185
Back Raises
3x6 w/ 45 plate
Probably could have done more than 525, but I figured 525 wasn’t too bad for a 7 am workout. I actually found the pin pull hard because I had no momentum going into the top. I had to concentrate more on keeping everything tight. Also, I like the ME days a lot. With box squats, I am working on my speed and form for now. I am in no rush to go super heavy.
I downloaded ‘The Vault’ a little while ago, but hadn’t had a chance a chance to read it before. Just had a quick look though - are you doing the S4 Winter Programme? Looks really interesting. I fancy using it myself as prep for a future meet.
Yup, that’s the one. I had to go buy and make my own set of chains today. It was pretty pricey. Plus, there was no scale so I only ended up with about 25 pounds worth.
Floor Press
10x45
5x135
3x185
3x225
3x225 (added 24 pounds in chains)
3x255
3x285
3x315 (needed a tap on third)
3x295 (again, tap on third)
Cross shoulder tricep extensions w/ 15 pound dumbell
1st set- 40 each arm, 25 each arm, 20 each arm
2nd set- 25 each arm, 15 each arm, 10 each arm
Chest supported DB Rows
3x8x80
Abs- 60
Great day overall. I need to get more chains (I went yesterday and only ended up with 24ish pounds). I felt strong in the floor press. I waited a full second before going back up and really felt the explosiveness. The cross body DB extensions were hell. Each set had three sets on each arm to failure. let’s just say my triceps are pretty sore right now.
I need to start remembering to bring my camera.
Also, my morning weight was 269. I would like to drop some fat, but do it slowly.
1/4 Dip Machine
3x8x295 and burnout set at 180 (20 reps)
DB Row w/ pause at bottom
2x10x120
10x140
Facepulls
3x25x40
Saturday- ME Lower
ME Reverse Band Box Squat w/ Elite Strong Band (2 sec pause)
5x225
5x315
5x365
5x405
2x5x455
Pin Pulls (bout one inch higher than last week)
3x135
3x225
3x315
3x365
3x405
3x455
3x505
Back Raises
3x6 (just body weight)
Leg Raises
8x10
Not sure what to think of my reverse band squat. I think that the bands took about 180 off the bottom and not much at all at the top. I felt really good out of the hole and pretty good at the top. I could have gone heavier, but didn’t want to push it too much. I though the pin pulls went better. I set myself up better. Hopefully next time I will remember to bring my camera next time.
Feeling good about the program. I like the floor press to work on the explosiveness. I wish I could have gotten more but I will just have to work on it.
Also, my morning weight was 269/270. I am glad I am on the way down.
[quote]Element_26 wrote:
This looks fun. Quite looking forward to giving it a go in a couple of months.
Reverse band squats and floor presses with chains are brilliant; looks like you were pretty damn strong on the floor press mate, great effort![/quote]
Thanks brother. I am happy with how the program is working so far. I am starting my 3rd week tomorrow and feel good. I also do not feel like I need a deload since 2 days are DE. I’m hoping for some big PR’s by the end of week 15.