Nice Job!! Seems that the judging on depth has gone a bit deeper as of late. I am certain the rule book says that the hip joint must be below the knee and does not give a distance. LOL
Oh, well, gotta play the game.
Great meet. and smart of you to call it when you felt the need.
Malinda
[quote]bignate wrote:
good job, whats your training going to be like post meet?[/quote]
Thanks bignate. The plan is to eat and rest for a couple of days, and then a whole new cycle. Details TBA.
[quote]Firebug9 wrote:
Nice Job!! Seems that the judging on depth has gone a bit deeper as of late. I am certain the rule book says that the hip joint must be below the knee and does not give a distance. LOL
Oh, well, gotta play the game.
Great meet. and smart of you to call it when you felt the need.
Malinda[/quote]
Thanks. They were very strict, but they weren’t doing anyone any favors, so it was consistent for everyone. I guess that’s all you can ask for.
Nice work, Modi. Those bench pauses were ridiculously and un-necessarily long. The pause on the second attempt was almost 2 seconds. Depth on squat was pretty crazy, too.
[quote]novaeer wrote:
Nice work, Modi. Those bench pauses were ridiculously and un-necessarily long. The pause on the second attempt was almost 2 seconds. Depth on squat was pretty crazy, too. [/quote]
Thanks novaeer.
I’m done bitching about it. They were the same for everyone.
11/27/08
A) Reverse Hypers
10x3
B) DB Shoulder Press
30x10
50x10x3
C) EZ Curls
+50x10x3
D) Hip Flexor Stretch
15secx3
Just did some light stuff to get the blood flow going. I hauled and stacked a cord of wood yesteday, so my back had a nice pump by the end of it.
Another light day on Saturday and then it’s time to start something new…
You Have a Reverse Hyper in your basement?
[quote]FightingScott wrote:
You Have a Reverse Hyper in your basement?
[/quote]
Not exactly. I have a GHR from Elite in my basement, and I did them ghetto style. I faced the wrong direction, held on where my feet usually go, with my feet dangling where my upper body goes and did them that way. Nice catch.
[quote]Modi wrote:
FightingScott wrote:
You Have a Reverse Hyper in your basement?
Not exactly. I have a GHR from Elite in my basement, and I did them ghetto style. I faced the wrong direction, held on where my feet usually go, with my feet dangling where my upper body goes and did them that way. Nice catch.[/quote]
Oh. I’ve seen Boris from SquatRx do those.
[quote]FightingScott wrote:
Modi wrote:
FightingScott wrote:
You Have a Reverse Hyper in your basement?
Not exactly. I have a GHR from Elite in my basement, and I did them ghetto style. I faced the wrong direction, held on where my feet usually go, with my feet dangling where my upper body goes and did them that way. Nice catch.
Oh. I’ve seen Boris from SquatRx do those. [/quote]
I’m not sure where I learned them from. I war really just focusing on a good glute contraction at the top. My GHR has a band attachment, so I may try looping a band around my ankles for some extra resistance in the future.
11/29/08
A) Ghetto T-Bar Rows
3 Platesx10x3
B) Wrist Roller
5lbsx3x3
C) Standing Calf Raises
95x10x3
D) Fire Hydrants (glute activation)
10x3
Just another light day to get the blood flowing. Everything changes on Monday.
[quote]Modi wrote:
FightingScott wrote:
Modi wrote:
FightingScott wrote:
You Have a Reverse Hyper in your basement?
Not exactly. I have a GHR from Elite in my basement, and I did them ghetto style. I faced the wrong direction, held on where my feet usually go, with my feet dangling where my upper body goes and did them that way. Nice catch.
Oh. I’ve seen Boris from SquatRx do those.
I’m not sure where I learned them from. I war really just focusing on a good glute contraction at the top. My GHR has a band attachment, so I may try looping a band around my ankles for some extra resistance in the future.[/quote]
Then you just have to worry about the bands riding up your leg. A small dumbbell between the ankles creates a lot of resistance, especially with long legs.
[quote]FightingScott wrote:
Modi wrote:
I’m not sure where I learned them from. I war really just focusing on a good glute contraction at the top. My GHR has a band attachment, so I may try looping a band around my ankles for some extra resistance in the future.
Then you just have to worry about the bands riding up your leg. A small dumbbell between the ankles creates a lot of resistance, especially with long legs. [/quote]
Thanks for the tip.
I’m making a huge change for this training cycle. For the next 3 months or so I’ll be doing a Sheiko cycle.
I told Matt McG that I would give it a try when I wasn’t making the progress that I wanted to with Westside. And while my Squats have been improving nicely, my Bench and DL have only improved by about 10lbs each in the past 12 months. Time to switch it up.
I’ll be doing a 3 day/week Sheiko routine with GPP/Active recovery on my off days. I’ll also be working on a lot of glute activation stuff, since I feel they are a weakness of mine.
12/1/08 - Sheiko Conditioning Week Day 1
A) Bench Press
185x5x1 (50%)
220x4x2 (60%)
255x3x3 (70%)
B) Squat
265x5x1 (50%)
315x4x2 (60%)
370x3x3 (70%)
C) Flat DB Flies
30x10x3
D) GM’s (to pin #13)
210x5x3 (40%)
It felt good to get back to lifting some weights. This first week is a conditioning week to get used to the volume of Sheiko. Everything felt quick and easy today. We’ll see how long that lasts.
is it sets then reps or repsxsets
[quote]bignate wrote:
is it sets then reps or repsxsets[/quote]
repsxsets
12/2/08 - GPP/Active Recovery
Walk x 30min
A) Standing Abs w/Green Band
10x3
B) Lat Pulldowns
100x10,140x10x3
C) Nosebreakers
EZ+50x10x3
D) Bridging
10x3
Nothing hard today, just a little blood flow.
My hamstrings were a little sore from GM’s yesterday. I haven’t done them in a while, same with my pecs and I think it was from the DB Flyes.
12/03/08 - Sheiko Conditioning Week Day 2
A) Deadlift
305x5x1 (50%)
365x4x2 (60%)
425x3x3 (70%)
B) Incline Bench Press
185x4x3
C) Bench Dips
8x3
D) Barbell Lunges
95x5x3
It felt good to DL again. I’m really going to try to nail the form while working with the lighter weights. Hopefully with a lot of technique work, and glute activation on my off days, I can start making some progress again.
Went too light on the Incline Press. These were far too easy today.
12/04/08 - GPP/Active Recovery
30 min Walk
A) GHR
10x3
B) Green Band GM
10x3
C) Shin Splint Raise
10x3
D) Glute Alphabet
x1