Lifts:
https://www.instagram.com/p/BuNgLbYlw6v/?utm_source=ig_share_sheet&igshid=vjb4uo48lf9v
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Me too. I spoke with a guy that squats low 5s on straight bar. He was talking about the camber bar we used and having trouble with 465 on it. So he gets a 50ish lb carryover on the squat from cambered bar to straight bar. I hit a all time pr on the cambered bar.
He is doing 90% of max on the cambered bar of his squat. If I was able to hit 95% it would put my regular squat at 430-450. Which would be a huge jump.
I’m still not feeling beat up at all… which is surprising with all the volume spikes I’ve been experiencing.
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Every time I look through one of your workouts I’m impressed. Total beast man. That’s awesome that your seeing substantial strength gains!
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The new gym looks pretty cool. Good workout.
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It doesn’t have “more” stuff just some different stuff and more suited to getting strong, strong.
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All the little extras like matts for deficits and band hooks on the platform make things so much easier!
How did you guys like the monolift? Any issues adjusting to it?
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The mono lift is awesome. It took a bit to figure out how to get under a load and trust that the hooks weren’t in the way. For maximum effort work it is an awesome tool. So glad to have access to it.
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Shit man, good training in here.
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02/24/2019– DE bench day
Warmup: you know by know I always do…
DE bench: (50% bar 135, + red mini double)
45x10
95x10
135x10
Speed work
135x2 x12 sets
DB incline press:
80sx10
80x8
70x10
70x8
60x10
60x10
Laying chain tri extensions:
40x25 x4 sets
Face pulls / seated clean and press
40x20/15x12
40x20/15x12
40x20/15x12
40x20/15x12
40x12
Tbar chest supported row
90x12 x4 sets
90x8
Preacher curls:
85x6
65x12
65x10
65x10
Wide grip lat pulls
90x12
110x12 x 3 sets
Standing ab crunch w/band. 100 reps
Time: Way to damn long (2hr)
Session weight: 36k (+11 k )
Too much shooting the shit. Not enough shut up and get it.
Speed work is improving! Rotating exercises on accessories and other lifts keeps things fresher. Awesome day! Had a Jason’s deli beef eater post workout.
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Hell of a workout mate
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That’s what box height I use! That has to be a solid 2" under parallel for you?
I feel like you read my diary lol. My conventional is starting to feel really strong right now. I think there is some truth in the “working the ‘out’ (wide stance) builds the ‘in’ (narrow stance)”.
I’ve been spending quite a bit of time hammer the hamstrings (GHR, razor curls, banded hamstrings, hamstring gliders, etc), while I feel they are getting stronger, they are also still a weak point.
Looking forward to putting it all to the test eventually!
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Yes, it is below parallel. We will run this speed wave there then it drops again to 12” or the lowest box height on the elietfts foam block. We started with the max height and turn the box each wave then we will change bars and do it again.
Edit: went back and looked the box heights are 18,16,14. 18 is parallel, we are on a 16 now
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Are you guys running the program as written somewhere? I’m just following what my coach tells me to do!
Invented as we go and from what information I can find
Main lift
Supplemental
Accessories
80/20 rule
Kill the muscles on accessories
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02-25-2019 ME Goodmornings
Warmup: lunges and band stuff.
Pin Goodmornings wide stance: 5RM SSB
65x10
115x10
155x5
205x5
245x5 (felt glued to the pins first rep)
265x5 (hard set left some but not much)
Down sets
225x8
175x10
155x10
Belt squat: (weight loaded)
90x10
140x10
140x10
140x10
Reverse hypers:
200x25 ( I hate these so much)
200x25
200x18
200x25
Banded hamstring curls:
Greensx50
X40
X40
X40
Tried some ab wheels elbow said screw you…
Time: 1:30 (better national competitor was in the gym and teaching me how to wrap knees and curing my belt squat)
Session: 40k (+15k tried to deload some tonight 
)
Session was good. Some awesome energy in the gym when the big dog was lifting and trying to show out some. Goodmornings suck…
Didn’t realize I put so much weight up tonight. Maybe that is a sign I’m getting stronger…
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I’d say that’s fairly well-established fact.
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I am crushed today. I’m not sure if it is the calorie deficit or work accumulated, both, or the exercise selection, but I’m hitting a wall.
I think that the back to back days on Sunday(de bench) followed by Monday (me lower) is a good place to judge overall fatigue.
These two days are always the most difficult to push through. I’m generally recovered by the single days on Wed and Friday and feel good leading into the sun Monday work. But these back to back seem to be the indicator of when to cut back.
I need to pull back some. I’m thinking of pulling back to 70-80% of my last volumes for a week and then progress again.
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My coach has me keeping a very close eye on recovery. He has emphasized this a lot with conjugate. With two ME days per week it is very easy to overwork yourself without knowing it.
I am using my heart rate as a tracker, and it has been very accurate (has jumped 4bpm resting heart rate after an ME lower, and also tends to drop after a day off with some hot tub/relaxation) in tracking my fatigue. Grip and vertical can also be used as good indicators.
My guess would be both. I decided to stop “cutting” for this transformation and to see where this training style could take me in terms of strength. My diet has been quite loose and I’ve been holding pretty steady on weight (I think I look a tad leaner/bigger - need to take some photos to compare). I’ve been making sure to give my body enough food to recover, since all these new exercises are waking up muscles that have been asleep for years!
I think this is a good idea! I will ask my coach what his typical protocol is when someone isn’t recovering enough. Whether it would be to drop overall volume, or possibly only work up to a 80-90% on your next ME day or two, etc. I’d be interested to know what his go to ‘deload’ looks like.
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One thing that worked well for me was to run DE squat waves “foward” and DE deadlift waves “backwards.”
So week 1 is the lightest (75 % or 50% accomodating resistance x reps x 12 sets) squat workout. And the heaviest (85% or 60% + accomodating resistance) deadlift workout.
Instead of volume building up up up for 3 weeks, it stays more level and even.
6 Likes
02-27-2019 ME axle bar bench
Warmup: band stuff
Axle bar:
20x20
70x10
110x10
140x10
160x3
200x1
250x1
280x1 (slow grinder rep)
Barbell OHP:
45x10
95x10 x4
Banded Triceps
X100
X100
Called it a day…
Time: 35min
Session: 10k
Deload workout of sort of. My resting heart rate was/is in the 90s. It’s been way too long since I’ve taken any kind of real deload. Stress of life and pushing volume so fast has caught up to me. Rather than digging a deeper hole I’ve decided to pull back some and go again soon.
7 Likes