-Worked up to 275x1 Zercher Squats (pr)
-Olympic Squats: 1x12x135, 1x8x145, 1x7x155
-3 sets of 4 trips DB Farmer’s Walk (75 lbs per hand) [grip work/conditioning]
-6x3 DE Hang Clean & Push-press (started with 75 lbs for three and moved up to 95)
I was leaning forward a bit when doing Zerchers. I think I need to kind of lean a bit back and keep the bar tighter to my chest like I was doing Conan’s Wheel. When I threw on my belt for my top set of 275, the problem wasn’t near as pronounced.
Ok just learned some things from Dan Harrison over at Marunde-muscle. Anyway, I have a question about his split he mentioned. That is, where does one put back/arms work ? This is the split in no real order:
Is it a good idea to stick that in there on oly day ? Events day would be iffy due to time constraints (I am training with at another’s dude’s house…and as much as he’s a cool cat…i dont wanna overstay my welcome then at his haus lol). I am thinking this might work, this split, due to time constraints thanks to work.
Just a guess but I bet its on another day. I have just changed from my west side approach to get ready for these meets so having an event day. Im following a split Like Steve MacDoland whos doing the Arnold and its ME Upper ME Lower then event day. thats what he logs But says he has an assistance day for the small stuff on one of the days or split between a few of them just doesnt post them in the log. It could be near the same its just add ons you know to hit the Bis/ shoulder work recovery.
Im giving that a whirl so in short sure tack them the assistance on any day Id just put then so if they effect anything in a bad way its NOT event training.
Hope that helps,
Phill
[quote]t3h_Squirr3l wrote:
Ok just learned some things from Dan Harrison over at Marunde-muscle. Anyway, I have a question about his split he mentioned. That is, where does one put back/arms work ? This is the split in no real order:
Is it a good idea to stick that in there on oly day ? Events day would be iffy due to time constraints (I am training with at another’s dude’s house…and as much as he’s a cool cat…i dont wanna overstay my welcome then at his haus lol). I am thinking this might work, this split, due to time constraints thanks to work.[/quote]
Phil,
I was thinking about adding a short session for back/arms. Do you think it would be too taxing to hit the Oly/plyo session the day before events ? Clearly, I wouldn’t be training to failure.
Basically, I am looking at:
Sat: Either events including OH or ME OH at the gym.
Sun- Back/accessory stuff
mon-off
tues: ME lower/abs/accessory
wed: off
thurs: off
fri-Oly/plyos
The main difference here is I am taking out one of the overhead days and losing the DE work. Really, I don’t think DE lower helped me at all during the three week period I tried it out.
I also learned that although I need some shoulder work with dumbells/RE style, it really is my triceps and upper-back stabilizers that play a huge role due to me being a leg-drive presser.
Oh, and Harrison also mentioned him and Ortmayer using high rep leg extensions. Like 3-4 sets of 30 for endurence in dragging etc. Also, high rep leg press. I was really suprised.
[quote]t3h_Squirr3l wrote:
Basically, I am looking at:
Sat: Either events including OH or ME OH at the gym.
Sun- Back/accessory stuff
mon-off
tues: ME lower/abs/accessory
wed: off
thurs: off
fri-Oly/plyos
The main difference here is I am taking out one of the overhead days and losing the DE work. Really, I don’t think DE lower helped me at all during the three week period I tried it out.
I also learned that although I need some shoulder work with dumbells/RE style, it really is my triceps and upper-back stabilizers that play a huge role due to me being a leg-drive presser.
Oh, and Harrison also mentioned him and Ortmayer using high rep leg extensions. Like 3-4 sets of 30 for endurence in dragging etc. Also, high rep leg press. I was really suprised.[/quote]
That looks goood I am assuming you are not working out on Thursday due to work/time constraints?
1/20/07 Deadlift/Back
Deadlift 305x2
Speed deadlifts
245 3x8
Pull ups
BWx5
BWx4
BWx3
Stiff leg deadlift
185lbs 8x3
BO BB Row
135 8x3
Arched Back Good morning
135 8x3
Started the Ed Coan Deadlifting progam Ive been meaning to try it for awhile.
My Hamstrings are killing me today! Good stuff
[quote]t3h_Squirr3l wrote:
Phil,
I was thinking about adding a short session for back/arms. Do you think it would be too taxing to hit the Oly/plyo session the day before events ? Clearly, I wouldn’t be training to failure. [/quote]
Personally for me Im doing NO lifting the day prior to events I dont want anything to effect it in a bad way I will do some conditioning like drag a sled or walk a step hill etc and maybe light recovery work but not anything intensive
But you gotta find what works for you that said
Phill
[quote]KO421 wrote:
t3h_Squirr3l wrote:
Basically, I am looking at:
Sat: Either events including OH or ME OH at the gym.
Sun- Back/accessory stuff
mon-off
tues: ME lower/abs/accessory
wed: off
thurs: off
fri-Oly/plyos
The main difference here is I am taking out one of the overhead days and losing the DE work. Really, I don’t think DE lower helped me at all during the three week period I tried it out.
I also learned that although I need some shoulder work with dumbells/RE style, it really is my triceps and upper-back stabilizers that play a huge role due to me being a leg-drive presser.
Oh, and Harrison also mentioned him and Ortmayer using high rep leg extensions. Like 3-4 sets of 30 for endurence in dragging etc. Also, high rep leg press. I was really suprised.
That looks goood I am assuming you are not working out on Thursday due to work/time constraints?
[/quote]
Thats what id say as well if able id do the oly work on thurs but hey gotta do what you gotta do.
KO, I could workout on Thursday, but it depends on work. Lately, I have been picking up the 5pm-9pm shift at work on Fridays. I have been hitting back and other stuff then but I wanna try out this new split as DE lower body hasn’t done anything for me, really. Plyos and tricep and upper-back work have, on the other hand.
[quote]t3h_Squirr3l wrote:
KO, I could workout on Thursday, but it depends on work. Lately, I have been picking up the 5pm-9pm shift at work on Fridays. I have been hitting back and other stuff then but I wanna try out this new split as DE lower body hasn’t done anything for me, really. Plyos and tricep and upper-back work have, on the other hand.[/quote]
Cool, got to work it around the schedule.
Right now my training looks like this
Sunday - events
Tuesday - Ed Coan DL program
Thursday - Pressing ME
Friday - DE Squats/ACC
Feb 22/07 Accessory stuff
-3 sets DB Rows
-3 sets BB Bicep Curls
-3 sets Standing Skullcrushers
-3 sets Core/Ab Work
Normally, I do my accessory stuff at the gym on Friday, but I have somewhere to be. So, therefore I did what I could at home today with my cement weights and pair of 25 lb plates.
Monopoly 19- Hey were is that guy in the american flag pants, he looked like a hoss dude. you guys are all strong but he definiley has the best genetics overall
[quote]Grabaum wrote:
Monopoly 19- Hey were is that guy in the american flag pants, he looked like a hoss dude. you guys are all strong but he definiley has the best genetics overall[/quote]
Your definetly retarded…
Monopoly
Wow, this is our first exceedingly dumb post since CaliLaw said w/e stupid shit he said on page one.
One thing of thought of, where is hawks? You still around bud?
Workouts for us have been going pretty good. Both Beau and myself have continued to hit major PR’s.
I am super ready for the comp, my body is not really on the same page. Both elbows and shoulders have been nagging me. I have gotten several ART treatments and they have helped. Need to get several more they are just expensive.
I felt great last night, worked up to a huge PR on db snatch. Here is a link to several of them.
One of the guys in the gym was also nice enough last night to let me try on his inzer max dl suit. I’ve never had one on before, and thought there was no way in hell it was going on, but we somehow found a way.
We are going to do stones with a buttload of tacky and deads with the suit on saturday, so I’ll try to get some more pics and vids.
Train hard this weekend and eat um up.
Monopoly
2/23/07 ME Pressing
Push Press with Axle
100x10
150x5
170x1
190x0x0x0x0x Dont even know how many times I attempted it
180x1
150x3
Dips
BWx5
BWx5
BWx5
Im going to keep doing these tell I can do 3x8 and than start adding weight.
Upright row
60x8
70x8
70x8
Tried to do some DB Military presses but my wrist wasn’t having it, even with my new wraps from Elite.
3 sets of 10 with bent over DB lateral raises.
I started using the axle for ALL my BB exercises except for squats and deads to help with my grip.
I’ve gained all my weight back from being sick and than some weighing 186lbs as of this morning.
[quote]Monopoly19 wrote:
One thing of thought of, where is hawks? You still around bud?
[/quote]
I’ve been wondering the same thing hope he is still training hard.
That 150lb DB Snatch is pretty damn impressive!
[quote]KO421 wrote:
2/23/07 ME Pressing
Push Press with Axle
100x10
150x5
170x1
190x0x0x0x0x Dont even know how many times I attempted it
180x1
150x3
Dips
BWx5
BWx5
BWx5
Im going to keep doing these tell I can do 3x8 and than start adding weight.
Upright row
60x8
70x8
70x8
Tried to do some DB Military presses but my wrist wasn’t having it, even with my new wraps from Elite.
3 sets of 10 with bent over DB lateral raises.
I started using the axle for ALL my BB exercises except for squats and deads to help with my grip.
I’ve gained all my weight back from being sick and than some weighing 186lbs as of this morning.
[/quote]
I say good call on the dips Ive added them as well a few months back as an re move and find them a great compliment to all the OH pressing for more tri and shoulder strenght as well as hitting the chest without BPing
Phill