Multiply Lifting and My Inevitable Death

Training Logs
361

Meet prep ME Lower

SSB box squat 425 x 3 + 12 chains, those extra 4 chains put the hurt on me.

155 x 3 raw + 8 chains
245 x 3 briefs + 12 chains
335
385 x 2.5 failed half way up on the 3rd rep, first 2 were smooth and fast. Just lost some tightness and speed on the way up.
Light Wrap 425 x 3 + 12 chains

Could of gone up another 30-50 possibly but was shooting for RPE 8.5

Wide stance raw SSB box squat 3x 5
265 2 x 5
295 3 x 5

Hack Squat 4 plates 3x12

Back extensions off GHR 3x15 + 25lbs on my head

Leg extensions 3x20 super set with straight leg situps versus mini band. 3x12

https://www.instagram.com/p/B3nhUDDgz15/

1 Like
362

ME Upper
2 board raw tripls
Worked up to 295, first 2 reps went great, 3rd was a grinder positioning was off. Shut it down there.

Ideally would of preferred going up to 305-315 but here we are.

CG bench against doubled minis, 185 3x5

Neutral DB floor press 4x12, 60s felt like the weight was perfect on set 2, set 3 it was too easy.
Went up to 70lbs 4x12

DB rolling tricep extension 3x10 30lbs

Pressdowns super set with Face pulls 4x20 ( 70lbs long rope attachment squeezing the rope apart each rep, mini band for pulls )

No Video because I didnā€™t even think about it.

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363

Special Excercise day post bench

5x20 bamboo bar mini bands plus 25lbs
100 rep push ups
5x20 single arm press down alternate arms with no rest ( 40lbs )
Lateral raise 10x10 ( 10s )
Lat pull downs 4x20 80lbs

364

DE Lower

Cambered bar speed squats 45% + 8 chains 10x2
These honestly sucked, speed was good but so hard to stay upright.

DE pulls 50% against orange bands 8x1

SSB Good morning from pins 3x8 155, probably could of pushed it a bit more but I was already fried.

Leg press 3 x10 100 and 2 45s per side

3x20 reverse hypers

GHR abs 4x15 super set with 4x30s of belt squat marches

365

DE Upper moved to Sunday since I judged a meet all day Saturday.

Axel Speed bench 45% double mini bands 8 x 3
Axel close grip plus doubled band 3x10 ( literally 135 had me dying lol
Incline DB press 75 x 12

Seated cable row mag grip 3 x 10 120

DB rows 3 x 10 75
Seated row machine 3x12 90lbs per side
Supinated Band pull aparts 4x25

1 Like
366

ME Lower

SSB + 12 chains ( between 210-220 at the top, not getting all 240 for sure )
470 x 1

SSB wide stance raw squats 3x3 330

Hacksquat 3x10 5 plates.

Skipped the rest I was toast and just needed to sleep.

Will finish off back extensions, leg extensions and abs today.

https://www.instagram.com/p/B35mIDKAH9B/

2 Likes
367

Question about chainsā€¦how do you load straight weight accordingly?

368

What do you mean?

1 Like
369

When deciding to add chains to your lifts. Do you remove any straight weight from your max?

370

Who is the chick in all these videos? She is freaking JACKED!

1 Like
371

I know right, sheā€™s more jacked than I am! :sob:

2 Likes
372

No.

So something like this happens.

Dynamic day will call for 40-50% of straight weight based off a max. PLUS 25% of my max ADDED on the straight weight. So in theory itā€™s 65-75% at the top.

For ME days usually itā€™s add some % in chains/bands based off my MAX then work up to what ever the day calls for.

So on a ME day Iā€™ll add all the chains before the lift, then start adding plates like normal.

Here is a good rule of thumb to figure out your normal jumps.

If normally youā€™d do 45 plate jumps for each variable youā€™re adding in subtract about 15-20% from your jumps.

So if itā€™s normally a 1 rep max bench Iā€™d go
135
225
315
405
455
475
495
If Iā€™m adding chains it would be more like
135
205
275
355
385
405
415

Eventually you just learn what jumps you can take once youā€™re understanding of about where your numbers with a movement lie.

If I was going to do say a football bar with chains thatā€™s now two variables so Iā€™d go much smaller jumps.

Probably say
135
185
235
275
305
335
355

Obviously itā€™s going to depend on numerous factors but you should be able to get the gist of it.

Let me know if this doesnā€™t help.

2 Likes
373

Lol she says Thank you.

Sheā€™s an ex training partner, an ex girlfriend, and an annoying body building friend.

I make her take her shirt off to drive up my social media likes.

:laughing:

3 Likes
374

Tell me about it.

375

ME Upper

2 board press ( pinky on the rings, not sure why iā€™ve done this grip the past two weeks other than that Iā€™m weak at it. )

310 for a single. My starting power at pinky on the ring is absolute trash apparently.

CG against doubled minis 175 4x3 might of been able to do 185 but triceps werenā€™t holding up on this for some reason.

Neutral DB floor press 75 4x10
Rolling tricep extensions 4x12 30lbs
Pressdowns 100 reps with spud straps
Face Pulls 100 reps 30lbs

376

Special exercise/fluff

10x10 machine press EMOM
PEc Fly 3x20
Overhead band extensions 100 reps
6 way shoulders 3x15
Inverted Rows 6x10

377

Lucky bastard!!

378

Maybe. Maybe not. Lol

3 Likes
379

DE Lower

8x2 speed squats 50% cambered bar + 8 chains

6x1 deadlifts at 55% plus 2-3 jumps staying at RPE8 against orange bands

Worked up to 495 because someone wanted to work in and went to 5 plates so I said why not. Was not an RPE 8 :slight_smile:

SSB good mornings 3x6 2 plates per side from pins set low as I could go, probably had my hips above my shoulders or so it felt. So many cuss words about these.

Deadstop leg press 3x8 4 100s and a 45 per side
Reverse hyper 90lbs 3x30

Ab fall outs on rings 5x10
super set with
belt squat marching 5x30 seconds

https://www.instagram.com/p/B4KkKq3grXk/

380

It helps a lot. Going to be adding bands into ME work soon

1 Like