Snapper, my best ever GM was around 515 x 5 with a straight bar, that was over a year ago, haven’t worked them that heavy in awhile. With the SSB it’s nuts how much harder they are for me.
Pete, how close to parallel to the floor do you get with the ME GMs?
[quote]giterdone wrote:
Pete, how close to parallel to the floor do you get with the ME GMs?[/quote]
If parallel is 90 degrees, in reality I would be probably 80.
stepper 20 minutes
elliptical 20 minutes
kept easy and restorative, avg hrt rt around 130-135
cable abs, to sides and forward 3 x some
side bends 85s x 10, 105s x 10, 120s x 8
fancy crunch machine 3 x 10, heavy
2 ‘training’ partners from the gym have articles on page one of powerlifting watch today, from smashing world records at the state WABDL meet this last weekend. Awesome lifting from both of them!
[quote]PeteS wrote:
[quote]giterdone wrote:
Pete, how close to parallel to the floor do you get with the ME GMs?[/quote]
If parallel is 90 degrees, in reality I would be probably 80. [/quote]
Are your floors angled up in Minnesota?
This is a good question because there’s a lot of variation. You can still hit the lower back well without going to parallel.
[quote]kpsnap wrote:
[quote]PeteS wrote:
[quote]giterdone wrote:
Pete, how close to parallel to the floor do you get with the ME GMs?[/quote]
If parallel is 90 degrees, in reality I would be probably 80. [/quote]
Are your floors angled up in Minnesota?
This is a good question because there’s a lot of variation. You can still hit the lower back well without going to parallel.[/quote]
The GM can have about a 1,000 variations it seems like. Rounded back, arched back, with or without belt, seated, standing narrow, standing wide, etc. etc. Best thing I think they have translated to for me in the past is greater stability in the squat. Funny, I haven’t been doing them too much and my stability in the squat feels a little down. Will be emphasizing them a little more over the next few weeks, both in assistance work and ME.
Bench stuff
Close grips 185 + dbl mini 3 x 3
medium and wide 225 + dbl mini 6 x 3
pulldowns, wide and reverse 10 x 10
JM press against dbl minis. Did these mainly becuase I was lazy and figured since I had the bands set, might as well use them some more. These really, really fried my tris:
135 x 10, 225 x 5, 255 x 5, 275 x 5
dbell inlclines 90s x 10, 110s x 10, 130s x 8
laterals 5 x 15 w/45s
cross-overs 3 x 20. rehab/prehab, my shoulder/pec tie in has been bothering me, these seem to help
machine tri ext 3 x 10
rope down/ext 4 x 15 each
hammer curls 70s x 8, 85s x 8, 90s x 6, 65s x 15
face pulls 4 x 15
Holy Volume Big Pete!!! How long does it take you to recover from a workout like this -as in when is your next upper-body day with full intensity?
Second question when you lift with no gear vrs gear what makes you more sore or taxes you more?
ME bench is Saturday a.m.
Raw stuff will get me a little sore in the muscles worked, i.e. tomorrow I might feel it a bit in the lats, pecs, tris mainly.
Gear stuff is totally different, after a good heavy bench session I will feel like I have been runover by a truck, and will feel it, say after benching, in my entire upper back, my tris, my forearms and hands, and in my quads. Right now I feel kind of charged, after a gearwhore bench workout I wanna nap. Plus my CNS will be jacked, and the other part that gets sore is my head from all the fucking pressure, lol. My wife can tell right after a gearwhore workout because I will have burst blood vessels in my face.
To note, the above upper body work was done in 65 or 70 minutes. A typical geared bench workout will be working up to 3-4 working sets, and will take over twice as long.
Thanks Pete thats insightful. So is it the extra weight you can use via the gear causing the “structural soreness” or is it the “gear” itself ot both? I am curious because I got invited to train with some powerlifters in their old gear. The reason is with a little support like knee wraps or the Slingshot my lifts go up tremendously -they say I respond well to gear I guess. I am just hesitant because of the Pacemaker and lower back not being able to hold the extra stress.
[quote]FISCHER613 wrote:
Thanks Pete thats insightful. So is it the extra weight you can use via the gear causing the “structural soreness” or is it the “gear” itself ot both? I am curious because I got invited to train with some powerlifters in their old gear. The reason is with a little support like knee wraps or the Slingshot my lifts go up tremendously -they say I respond well to gear I guess. I am just hesitant because of the Pacemaker and lower back not being able to hold the extra stress.
[/quote]
The extra weight. Just bracing my whole body to press 700+ creates a lot of tension from traps to toes.
Single or multi-ply? I think single is definitely less stressful.
Single ply inzer stuff.
yeah, you should be able to have some fun with that…
Well Pete, finally got caught up in your log. Love your training sessions, sorry about the basement issues-which made for some good gpp sessions I’m sure.
Good job coaching DF from a far too. Kid has some great potential, and getting your wife pushing the prowl.
[quote]PeteS wrote:
Single or multi-ply? I think single is definitely less stressful. [/quote]
Psh. Righttttttt.
BTW, may have recruited some first years to start powerlifting. Lets hope they stick with it, it would be nice to have some dedicated spotters.
[quote]lil power wrote:
Well Pete, finally got caught up in your log. Love your training sessions, sorry about the basement issues-which made for some good gpp sessions I’m sure.
Good job coaching DF from a far too. Kid has some great potential, and getting your wife pushing the prowl. [/quote]
thanks, thanks, and thanks…
checked out your log a bit, very impressive. my crew is aiming to hit some SPF meets over the next year, in fact got one, gym owner, headed to the Pro/Am this weekend.
[quote]DixiesFinest wrote:
[quote]PeteS wrote:
Single or multi-ply? I think single is definitely less stressful. [/quote]
Psh. Righttttttt.[/quote]
you’ll find out in time…
Just love this log, so much good information.