overhead press’n
standing military press
warmup
0x3
95x3
135x3
working sets
70%- 210x3
80%- 240x3
90%- 270x7 +4 reps rep PR
seated dumbell press
100’s x 6
145’s x 6
pendlay rows
135x6
225x6
315x6
face pulls
some x some
dumbell cleans
some x some
great night…military press is feeling great.
[quote]PeteS wrote:
[quote]maraudermeat wrote:
[quote]PeteS wrote:
Nice work guys. Funny, just mapping my stuff out and I know I need to be doing some pulling for reps. [/quote]
i’ve always sucked at reps on everything. i’m strong as a bull for one rep and then the strength drops off quickly.
it’s like my last bench session- i could only get 8 reps with 405 but if i had set up better with 495, i could have maybe gotten 3. once i hit the 4-5 rep mark i run out of steam. [/quote]
Dude, you just need to put that shirt on. You know the one. Just do it. You would be competing at a very very high level very rapidly. Of course, you might need to recruit more training partners. For me, just do it for a cycle, pleeaaaaaaaaseeeeeee?
[/quote]
x2… I should be watching you at the Arnold in the cage…
Scott, the guy I was telling you about. Tom Martin… he’s going to break the all time WR in a month or so.
He is insane… I first thought he was just a deadlifting freak but his other lifts are decent too, especially since he has always been a track runner, he recently stopped and is focusing on powerlifting only. He competes equipped but benches like 350 raw… and he’s only 181 lbs. Crazy…
K well that was a link to a post he made but it got edited out. Here is a link to the youtube video then…
3-25-11 Military
Military Press
10xBar
6x95
3x135
3x150
7x165
Seated DB Press
8x50
10x70
10x70
Pendlay Rows
10x135
10x225
5x315 … too heavy for me, lol.
*Superset
Face Pulls / Reverse DB Flys
2x20xSome / 2x10xSome
WG Lat Pulldowns
2x12xSomething…
Pretty good. Didn’t do too much pressing since my shoulder was bothering me last week. Feels a lot better right now though.
270x7 on Millies, thats freaking crazy weight.
I keep hearing that folks like the thumbless better on MP. And for some reason it lets you add weight over a full grip, why would that be?
It’s definitely something I might try, it would be much safer than a thumbless bench grip, since you aren’t trapped under the weight on an MP.
So, I made a log that I will run during my V-Diet…
Wish me luck on this experiment, and that I don’t grow a vagina!
[quote]PeteS wrote:
[quote]maraudermeat wrote:
[quote]PeteS wrote:
Nice work guys. Funny, just mapping my stuff out and I know I need to be doing some pulling for reps. [/quote]
i’ve always sucked at reps on everything. i’m strong as a bull for one rep and then the strength drops off quickly.
it’s like my last bench session- i could only get 8 reps with 405 but if i had set up better with 495, i could have maybe gotten 3. once i hit the 4-5 rep mark i run out of steam. [/quote]
Dude, you just need to put that shirt on. You know the one. Just do it. You would be competing at a very very high level very rapidly. Of course, you might need to recruit more training partners. For me, just do it for a cycle, pleeaaaaaaaaseeeeeee?
[/quote]
i’m afraid i’ll like it too much.
[quote]Ogre21793 wrote:
270x7 on Millies, thats freaking crazy weight.
I keep hearing that folks like the thumbless better on MP. And for some reason it lets you add weight over a full grip, why would that be?
It’s definitely something I might try, it would be much safer than a thumbless bench grip, since you aren’t trapped under the weight on an MP.[/quote]
i use a thumbless grip on all pressing movements. placing the thumb under the bar gives me more surface area for the bar to rest on and it keeps the bar over the forearm bones allowing for better leverage. when i wrap my thumbs the bar tends to roll back into my hand.
[quote]maraudermeat wrote:
[quote]PeteS wrote:
[quote]maraudermeat wrote:
[quote]PeteS wrote:
Nice work guys. Funny, just mapping my stuff out and I know I need to be doing some pulling for reps. [/quote]
i’ve always sucked at reps on everything. i’m strong as a bull for one rep and then the strength drops off quickly.
it’s like my last bench session- i could only get 8 reps with 405 but if i had set up better with 495, i could have maybe gotten 3. once i hit the 4-5 rep mark i run out of steam. [/quote]
Dude, you just need to put that shirt on. You know the one. Just do it. You would be competing at a very very high level very rapidly. Of course, you might need to recruit more training partners. For me, just do it for a cycle, pleeaaaaaaaaseeeeeee?
[/quote]
i’m afraid i’ll like it too much.
[/quote]
Meat, that makes no sense… afraid to have to much of a good time doing something you are passionate about? come on…
You do a bench meet geared, I’ll do one raw. Or how about we do a geared one together? come on buddy…
[quote]PeteS wrote:
You do a bench meet geared, I’ll do one raw. Or how about we do a geared one together? come on buddy… [/quote]
Do this, and somehow I am gonna be there.
I didn’t think I would be for this, but somehow I am kind of strangely turned on, lol. I would like to see what scott could put up with a shirt on.
3-28-11 Squats
Box Squat 13" box… top of thighs are a bit under parallel…
8xBar
6x135
3x185
3x225
1x275
1x315
1x365
1x405
1x455
Neutral-Grip Pullups BW=255ish
5xBW+35
5xBW+25
4xBW
3xBW
3xBW
Flat DB Bench
5x50
5x75
5x90 *too light
5x100
5x100
4x100
3x100
Ab Wheel Used a weighted vest to do these… probably 40-50 lbs.
5xBW+Vest
5xBW+Vest
5xBW+Vest
5xBW+Vest
A few days into the V-Diet and first workout done. I wanted to go up after that last set of 455, but stopped there since I probably shouldn’t be going all out while on this diet.
I over-estimated my strength on pullups at my bodyweight. Dropped the weight but that second set was ugly, so I just dropped to BW and finished. I’ll stick to BW and just do real clean reps.
I didn’t quite do 20 reps with 100 but I did that first set of 90’s but it was a bit too light. I’ll do the 100’s next week and try to get 4 sets of 5 in.
I’m used to the ab wheels, but not with weight. That was definitely a lot harder. I’ll weigh the vest sometime.
The short rest times were killing me, lol.
skwatt’n- haven’t done front squats heavy in awhile so i decided to work up to a heavy single. really had no idea how high i could go. i find that front squat strength drops off quickly if you don’t do them. more specifically the ability to stay upright with the heavy weight declines. i worked up to 545 but unfortunately i setup with the bar uneven with a lot of weight on my right leg. i lowered it but didn’t even try to squat it because of the imbalance. then i was too lazy to unload it and try again. i’ll hit it next week.
front squats to low box
0x4
135x3
185x2
225x1
275x1
315x1
365x1
405x1
455x1
510x1
545x dumped it. set up uneven
walking lunges and seated calf raises
some x some
I’ve been seeing/reading more and more about holding, for time, supramaximal weights in the front squat position as a means of strengthening the upper back and core.
MM, do you think that ability to stay upright translates to the back squat as well?
Not to answer for scott, cause I’m sure he will… but my impression of the point of front squats was to work the core, quads, and ability to stay upright.
When you say holding… you just mean standing there with the weight? I’m not sure that would help me… I feel like I could stand there with a ton, but since I’m tall and have a long torso, the really hard part is staying upright in the bottom position.
[quote]Joweeee wrote:
Not to answer for scott, cause I’m sure he will… but my impression of the point of front squats was to work the core, quads, and ability to stay upright.
When you say holding… you just mean standing there with the weight? I’m not sure that would help me… I feel like I could stand there with a ton, but since I’m tall and have a long torso, the really hard part is staying upright in the bottom position.[/quote]
Yes, unrack the weight (supramaximal -a lot more than you can actually front squat) in front squat position, step back, hold the weight for time. I’ve seen video of guys like Bret Contreras the Glute Guy, and STB with the 800+ deadlift talk about how great this is for the upper back/core, but they were not specifically addressing what I’m asking MM though.
bench- during this cycle i’m going to see how high i can push my touch and go bench after doing my 5/3/1 sets. last week i worked up to 495x2. tonight i worked up to 505. my bodyweight is below 250 in the mornings. i weighed in at 250 fully clothed at the gym tonight. this is the lightest i’ve been in a long time but my strength seems to be climbing so i’m happy.
warmup
0x10
135x3
185x3
225x3
275x3
working sets
70%- 330x3
80%-385x3
90%-435x3
475x1
505x1
incline dumbell presses
100’s x 8
145’s x 10
elbow’s out
50’s x 10
70’s x 10
80’s x 10
[quote]punnyguy wrote:
I’ve been seeing/reading more and more about holding, for time, supramaximal weights in the front squat position as a means of strengthening the upper back and core.
MM, do you think that ability to stay upright translates to the back squat as well?[/quote]
i really don’t see how it will translate. in the standing, upright position i really don’t feel my core working at all. it’s when i start down into the hole that the core really starts to get worked. i’ve found that zercher squats are awesome for developing that core strength. other things that have helped are reverse band squats, long pause box squats and concentric only squats and front squats off pins.
[quote]maraudermeat wrote:
bench- during this cycle i’m going to see how high i can push my touch and go bench after doing my 5/3/1 sets. last week i worked up to 495x2. tonight i worked up to 505. my bodyweight is below 250 in the mornings. i weighed in at 250 fully clothed at the gym tonight. this is the lightest i’ve been in a long time but my strength seems to be climbing so i’m happy.
But I thought losing weight equaled a shitty bench? All the rules are being broken, I don’t know what to do…
Nice work slim.