[quote]PeteS wrote:
hmmm, I might have to start doing some high rep stuff on squats. it’s been awhile. [/quote]
it’s very humbling. it shows just how out of shape you are. it definitely doesn’t help that i’m doing these at the end, but damn… these just burned all over. i never felt like the weight was getting heavy or the bar speed was slowing. it will just take time to build up the conditioning aspect.
[quote]maraudermeat wrote:
[quote]PeteS wrote:
hmmm, I might have to start doing some high rep stuff on squats. it’s been awhile. [/quote]
it’s very humbling. it shows just how out of shape you are. it definitely doesn’t help that i’m doing these at the end, but damn… these just burned all over. i never felt like the weight was getting heavy or the bar speed was slowing. it will just take time to build up the conditioning aspect.
[/quote]
Conditioning? I stepped on the hampster wheel yesterday, looked around my basement, and said fuggit. I just can’t seem to work that crap in regularly. Ah well. We always figure somtin out!!!
[quote]ruglayer09052000 wrote:
[quote]maraudermeat wrote:
[quote]PeteS wrote:
hmmm, I might have to start doing some high rep stuff on squats. it’s been awhile. [/quote]
it’s very humbling. it shows just how out of shape you are. it definitely doesn’t help that i’m doing these at the end, but damn… these just burned all over. i never felt like the weight was getting heavy or the bar speed was slowing. it will just take time to build up the conditioning aspect.
[/quote]
Conditioning? I stepped on the hampster wheel yesterday, looked around my basement, and said fuggit. I just can’t seem to work that crap in regularly. Ah well. We always figure somtin out!!![/quote]
i’m an elementary P.E. teacher so i spend all day running around with the kids. that’s my conditioning. unfortunately the kind of conditioning i need for high rep squats and deads come from doing high rep squats and deads. strange how that works:)
[quote]maraudermeat wrote:
i’m an elementary P.E. teacher so i spend all day running around with the kids.
Great workout Jowee and Scott. Those high rep squats do burn don’t they. I’ll try 405xreps next week and get it on video. We’ll all have a good laugh.
[quote]ecogenx wrote:
Great workout Jowee and Scott. Those high rep squats do burn don’t they. I’ll try 405xreps next week and get it on video. We’ll all have a good laugh.[/quote]
when you get to the 10th rep could you fake a hammy pull to make me feel better about myself??
[quote]maraudermeat wrote:
[quote]ecogenx wrote:
Great workout Jowee and Scott. Those high rep squats do burn don’t they. I’ll try 405xreps next week and get it on video. We’ll all have a good laugh.[/quote]
when you get to the 10th rep could you fake a hammy pull to make me feel better about myself??
[/quote]
It may not be fake.
I don’t come here to stalk conditioning.
sorry Kimba … you aren’t going to like this post:)
so… i’ve decided that if i have a chance in hell at hitting the 500x20 squat and deadlift i’m going to have to greatly increase my conditioning. I’m going to move my training around to accomodate some conditioning work.
Right now we train three days a week. monday is bench day, wendsday is squat/deadlift and saturday is accessory day. Starting next week i’m going to drop my lifting to two days a week and split the accessory work between the bench and deadlift/squat days. Saturday will be dedicated soley to conditioning.
I’m going to take the guys to a park nearby. There’s plenty of fields and tall hills. We are going to take my sled and weighted vest to do some hill sprints and sled pulls. through the week i’ll do light conditioning work as well.
i get winded walking across the parking lot to the gym:)
Just messin’ with ya, big guy. 
Conditioning it is, then.
[quote]maraudermeat wrote:
sorry Kimba … you aren’t going to like this post:)
so… i’ve decided that if i have a chance in hell at hitting the 500x20 squat and deadlift i’m going to have to greatly increase my conditioning. I’m going to move my training around to accomodate some conditioning work.
Right now we train three days a week. monday is bench day, wendsday is squat/deadlift and saturday is accessory day. Starting next week i’m going to drop my lifting to two days a week and split the accessory work between the bench and deadlift/squat days. Saturday will be dedicated soley to conditioning.
I’m going to take the guys to a park nearby. There’s plenty of fields and tall hills. We are going to take my sled and weighted vest to do some hill sprints and sled pulls. through the week i’ll do light conditioning work as well.
i get winded walking across the parking lot to the gym:)[/quote]
haha for a minute there, I thought this post was serio…Wait…WHAT???
Looking forward to seeing this man. You may end up getting down into the 242’s after this is said in done! Running hills is my new favorite conditioning work as well, so I may try to get out there here in a couple saturdays and run them with ya!
last official accessory day. i was very happy with today. made some good progress of hitting my goals.
standing strict military press
ox10
95x6
135x4
185x2
225x1
295x1 +20lb PR
205x8
pullups
BW +45lb x 7- trap is feel’n better. time to start pushing these again.
BW- very long count of 5 at bottom x 10- these are getting really easy and grip isn’t an issue at all now.
bent over row
0x15
135x15
225x15
315x10- wanted 15 but couldn’t hold my breath that long.
strict barbell curls
0x10
95x10
135x10 + 2 rep PR
preacher reverse curls
some x some
next week this time i’ll probably be collapsed on my couch from all the sprinting and sled dragging.
5-9-10 DE/RE Lower
Speed Box Squats 14" Box (Parallel)
5x135
12x2x205
Walking BB Lunges
3 sets x 20 steps x 80 lbs
Hamstrings
5xBW *GHR Negatives …(On a seated calf raise station)
10x100 *Lying Hamstring Curls
10x100
Hyperextensions (EZ bar held in zercher squat position)
5x75
5x75
5x75
Rear Delts
15x20 *Bent over DB raises
12x90 *Machine rear flys
12x90
EZ Preacher Curls
15x60 *CG
15x60 *WG
12x70 *CG
Upside Down Situps
10xBW
10xBW
I don’t have a max yet on 14" box squats, but I’ve squatted 450 so I went with 50% of 405 just as a guess. They felt really fast, but I can tell I am weak off the box. I can really feel my hamstrings being worked on these which I think is what I need. Even more so on the lower box I did for my ME day. Gonna do those 1 more week then try good mornings. I tried those GHR negatives and the first few were really strong, then strength just died. I think my strength on these will be a good indicator of how my hamstrings are improving.
Those hypers are great… gonna keep doing those, not heavy all the time… but I would like to get to the point where I am doing some serious weight on them.
Did a few exercises to get a pump then did some upside down situps… haha. They are pretty damn hard. Glad no one cares what we do in the gym, lol. I just hung upside down on one of the smith machines since it has two bars so I can lock my legs in.
Meat, that Military rep was just awesome! That is a strict military press of me with all of my work, geek gear on. Great Job!
[quote]maraudermeat wrote:
sorry Kimba … you aren’t going to like this post:)
so… i’ve decided that if i have a chance in hell at hitting the 500x20 squat and deadlift i’m going to have to greatly increase my conditioning. I’m going to move my training around to accomodate some conditioning work.
Right now we train three days a week. monday is bench day, wendsday is squat/deadlift and saturday is accessory day. Starting next week i’m going to drop my lifting to two days a week and split the accessory work between the bench and deadlift/squat days. Saturday will be dedicated soley to conditioning.
I’m going to take the guys to a park nearby. There’s plenty of fields and tall hills. We are going to take my sled and weighted vest to do some hill sprints and sled pulls. through the week i’ll do light conditioning work as well.
i get winded walking across the parking lot to the gym:)[/quote]
cool beans man. Just remember, sprinting is relative, lol. Some of my sled ‘sprints’ take longer than others:)
[quote]maraudermeat wrote:
last official accessory day. i was very happy with today. made some good progress of hitting my goals.
standing strict military press
ox10
95x6
135x4
185x2
225x1
295x1 +20lb PR
205x8
pullups
BW +45lb x 7- trap is feel’n better. time to start pushing these again.
BW- very long count of 5 at bottom x 10- these are getting really easy and grip isn’t an issue at all now.
bent over row
0x15
135x15
225x15
315x10- wanted 15 but couldn’t hold my breath that long.
strict barbell curls
0x10
95x10
135x10 + 2 rep PR
preacher reverse curls
some x some
next week this time i’ll probably be collapsed on my couch from all the sprinting and sled dragging. [/quote]
Nice work! I like the screaming sounds your biceps make on every one of those reps…
[quote]maraudermeat wrote:
I’m going to take the guys to a park nearby. There’s plenty of fields and tall hills. We are going to take my sled and weighted vest to do some hill sprints and sled pulls. through the week i’ll do light conditioning work as well.
i get winded walking across the parking lot to the gym:)[/quote]
In the spirit of video taping your workouts, don’t forget to include footage of these sessions, vomiting and all!
Must be the season (and the constant chatter of hillsprints), but I’ve been eyeing up the hills around here as well. I just can’t imagine dieting right now, so adding them in might be just the ticket. Plus, I can’t stand steadystate cardio in the summer.
There’s a ‘conditioning’ forum, but soon we’re going to need an “Over 35: Conditioning and Incontinence” forum.
came into the gym sore as shit. we did our last official accessory day yesterday. my lats, shoulders , bicep and forearms were tore up. as a result, i had a hard time lowering the bar under control tonight.
needed to get a good warmup before hitting the boards tonight.
full ROM bench- touch and go.
ox20
135x20
225x20
315x16
4 board bench press- feet up, no liftoff, paused
405x1
475x1
535x1 -hit the uprights with this weight last week. smoked it this week. +20lb PR
bench press- with competition setup and press command
135x1
225x1
315x1
405x1
455x1- something very interesting happened on this set. my lats, shoulder and entire arms are extremely fatigued and sore. as a result, lowering the weight under control was pretty much not happening. i lowered the weight and it basically flopped down on my chest. in the past when that happened with moderate weight, the lift was pretty much over. this time i muscled the weight right off my chest to full lockout. i’m thinking that all the heavy dips and strict overhead pressing has really increased my power throughout the entire stroke of my bench. in the past, i’ve relied on my speed off the chest to get me to lockout. now i’m getting strong through the entire stroke. it’s nice to actually see your hard work paying off.
dips- since my upper body is basically fried i stuck with light weight and just did reps until i got bored.
BW x 20
BW+90lbs x 23
BW+45lbs x 33
good night considering…
5-10-10 ME Upper
4-Board BB Flat Bench
5x135
2x225
1x275
1x315
1x335
1x345 +10 LB PR *video
Chest Supported T-bar Rows *Neutral Grip
6x1 plate
4x2 p
2x3 p
3x5x3.5 plates
Dips
5xBW
5xBW+45
5xBW+90 *video
5xBW+90
*Circuit
Dumbell Raises
2x10x20 *Side
2x10x20 *Front
Rope Cable Face Pulls
4x10x100
Rope Cable Pushdowns
4x10x100
Rope Cable Crunches
4x10x100
10 min steep incline walking… training for hiking! lol…
Good day… last week I think scott helped me a bit on 335, but I made sure I stayed SUPER tight on those heavy sets this week, and it really makes a difference. 335 flew up, and I got 345 too. I was trying to have no downward movement or bounce after pausing on the boards and I don’t think I had any.
Decided to do some 5’s on dips and I think it went pretty well. Nice ROM and did them slowly. After that I just did some circuit accessory stuff. GET SWOLE
Going to switch my ME exercise next week. I think scott and dave are probably doing another 2 weeks of 4-board, so I will try to do something that doesn’t require a huge amount of setup and spotting.
[quote]PeteS wrote:
[quote]maraudermeat wrote:
sorry Kimba … you aren’t going to like this post:)
so… i’ve decided that if i have a chance in hell at hitting the 500x20 squat and deadlift i’m going to have to greatly increase my conditioning. I’m going to move my training around to accomodate some conditioning work.
Right now we train three days a week. monday is bench day, wendsday is squat/deadlift and saturday is accessory day. Starting next week i’m going to drop my lifting to two days a week and split the accessory work between the bench and deadlift/squat days. Saturday will be dedicated soley to conditioning.
I’m going to take the guys to a park nearby. There’s plenty of fields and tall hills. We are going to take my sled and weighted vest to do some hill sprints and sled pulls. through the week i’ll do light conditioning work as well.
i get winded walking across the parking lot to the gym:)[/quote]
cool beans man. Just remember, sprinting is relative, lol. Some of my sled ‘sprints’ take longer than others:) [/quote]
i have a feeling i’m going to think i’m sprinting when in actuality i’ll be doing a very slow jog up the hill.