Loving all the equipment - powerlifting to the max haha! Also loving the heavy weights and PRs being smashed all over the place. Awesome.
Thanks guys.
ME Lower - 4/12/12
SSB Suspended GM’s (bar at, maybe slightly below waist level)
225x5
275x3
295x3 PR
Felt like my face was gonna explode, amidoinitrite4maxeffort!?
Rack Pulls (just below knee)
315x1 double overhand PR
365x2
405x1
455x1 PR
Front Squat -SS- Fatbar Shrugs
135x10
135x10 -SS- 115x15
155x10 -SS- 165x15
Ghetto Rev. Hyper
MMx2x12
BWx12
Decline Abs
25lbx2x10
Notes: Suspended GM’s were brutal. Awesome movement. I suck at rack pulls…overall great max effort night!
BLARGGGHHH
Fuck yes dude, nice work. And LOL at plates falling off the rack when you’re done, haha.
Solid.
[quote]pbclax1 wrote:
I suck at rack pulls…[/quote]
I suck at 'em too bruh
Haha thanks ink, they always manage to fall off the rack…
Spar, as long as my pull off the floor goes up, whatever. Id much rather pull from a deficit or off the floor than rack pull…
I know dat feel on the rack pulls, they always made my lower back feel like crap even at lighter weights I could handle from the floor.
I want an excuse to do rack pulls again eventually… they didn’t help my deadlift off the floor at all so if I can just adapt them to actually feel right as a back thickness exercise, stupid poundages will be mine once again.
The SSB suspended GMs look really really awesome… they will help a ton for low bar squat I’m sure!
[quote]jake_j_m wrote:
I want an excuse to do rack pulls again eventually… they didn’t help my deadlift off the floor at all so if I can just adapt them to actually feel right as a back thickness exercise, stupid poundages will be mine once again.
The SSB suspended GMs look really really awesome… they will help a ton for low bar squat I’m sure! [/quote]
Rack pull carryover really depends on where you do them from. If its some kind of retarded 1" ROM, it def wont help anything lol. I just cant get set up right on them and dont really like them. The suspended gms were great, definitely keeping them.
Apologies for the lack of lately sir, but your lolz have arrived
/lolz
Get serious
SFW
GFH
ETC
[quote]pbclax1 wrote:
Rack pull carryover really depends on where you do them from. If its some kind of retarded 1" ROM, it def wont help anything lol. I just cant get set up right on them and dont really like them. The suspended gms were great, definitely keeping them.[/quote]
^ You mean like this?! Trolol.
I’ll be sticking to below knee or mid-shin variations when I do them in the future, that much is certain.
Ink…L-O-L
Jake…yeah that about sums it up…trollolol
DE Bench - 4/14/12
Fatbar Floor Press
-MM wrapped under rack; doubled; ~100lbs at top
135x3x3 closegrip
135x3x3 med. grip
155x3x3 reg. grip (pinky on rings)
Incline Bench
185x3x5
DB Bench
50x20
60x12
HS Row
-both hands same time
2ppsx12
3ppsx10
4ppsx8
DB Standing 1 arm Press
35x2x12
Tate Press
-incline
15/20/25x15
Hammer Curl
15/15/10
Notes: Great day, felt awesome. Things moved very well.
DE Squat - 4/15/12
Foam Low Box SSB Squat
-against avg bands-
235x4x2
-add sp briefs-
285x2
325x2
355x2 PR
Deficit Speed Pulls
-MM; 2 plate deficit; beltless-
235x5x1
245x3x1
DOH Fatbar SLDL
165x6 sumo
185x6 conv snatch grip
205x3 sumo
Band Squats
-MM around knees
Barx12
135x2x12
Standing Band Crunch Hold
-avg band-
2x30 seconds
1x45 seconds
Notes: Everything felt good and moved well. Feelin pretty good, need to keep up with rolling and mobility to stay mobile. Haha.
did you ever find out how to structure your extra workouts for recovery? I remember you asking on westside method thread, but cannot find response to question. If so, HOW!?
[quote]jacob-1310 wrote:
did you ever find out how to structure your extra workouts for recovery? I remember you asking on westside method thread, but cannot find response to question. If so, HOW!?[/quote]
My goal wasn’t extra workouts for recovery, they were to hit weak points. But, this training cycle I have incorporated that work into the training. But recovery workouts are pretty straightforward, pull the sled, high rep band work, high rep db work, rolling, stretching, mobility. This will flush blood into the area and speed up recovery.
ME Bench - 4/17/12
RB Bench (flat footed setup)
-Light bands; measure and they took off ~45 at the chest
275x2
295x1
315x1ish grinder
305x1 PR
Neutral Grip DB Press
75x8
80x7
85x6
Pullups
50 total
34 BW Rep (5x6, 1x4)
16 Lt. Band Assisted Rep Out
Medium NG Seated Row
3x12
Dips
BWx18/14
Band Pullaparts
Lightbandx2x25
Monsterminix1x25
Notes: Not a bad night. Will just be doing some reps next tuesday since I will be doing a little mock push/pull on the 28th. Things went pretty good and I learned a couple things from this session. The first being to take more conservative jumps. I’m also noticing within the cycles, it seems like the second week always feels extra heavy, need to look into why that is.
I seriously hate benching. Lol.
Meshuggah ftw, need to get more
[quote]pbclax1 wrote:
I seriously hate benching. Lol.[/quote]
I hear that. Must be good to play with loads above your max using bands for the mental side of having that much weight on the bar. It seems your making steady improvements for sure.