Matt–cool just curious, my shoulders hurt like hell if i dont pull the same day…
and for you meatheads, here is Matt K’s(elitefts) dead video…
[quote]gags wrote:
Matt–cool just curious, my shoulders hurt like hell if i dont pull the same day…
and for you meatheads, here is Matt K’s(elitefts) dead video…
Deadlift 655 x 5 - YouTube [/quote]
I actually got in 5 sets of rows, some bicep, and rear delt work which I think helps out.
And yea, that vid is sick, I just posted it in the back of the thread where I posted his DB Row vid.
-MAtt
ME bench- tonight I decided to go for a one rep PR on the four board.
4 board press
0x10
135x5
315x3
495x3
585x1
645x1- it took two tries to get this one. i let my elbows roll out a little on the first one. I nailed the second attempt.
full ROM bench paused
405x13
floor press
495x6
315x24
elbows out
120’s x 10
100’s x 10
abs
it’s amazing how just letting your elbows roll out just a little can totally kill your groove.
meat
Nice work bro and way to come bnack correct your fault and nail that.
How long until your meet??
Phill
[quote]maraudermeat wrote:
ME bench- tonight I decided to go for a one rep PR on the four board.
4 board press
0x10
135x5
315x3
495x3
585x1
645x1- it took two tries to get this one. i let my elbows roll out a little on the first one. I nailed the second attempt.
full ROM bench paused
405x13
floor press
495x6
315x24
elbows out
120’s x 10
100’s x 10
abs
it’s amazing how just letting your elbows roll out just a little can totally kill your groove.
meat[/quote]
So, after 10 days off of lifting, with the exception of an hour of upper/lower body about a week ago, i’d say i’ve had a ‘deload.’
I am in Los Angeles in my apartment, and finally returned to the gym today for a workout at the North Hollywood Gold’s.
ME UB 1/10/06
A. Bench Press:
155 x 5, 205 x 3, 235 x 2, 265 x 1, 285 x MISS
Pin Press (about 1" off chest, from dead stop):
225 x 3, 245 x 3, 265 x 2, 275 x 1 (missed second rep)
B1) DB Bench:
100 x 5, 110 x 4, 110 x 4 (feeling weak)
B2) Low Cable Pull Close Grip:200 x 8, 200 x 10, 220 x 6, 220 x 6 dropped to 180 x 6
C1) DB Skullcrusher:
45 x 6, 50 x 6, 50 x 6, 50 x 5
C2) EZ Curl:
95 x 6, 110 x 5, 110 x 5
One more set of Row at the end:
180 x 8
NOTES:
Fuck, upset how much I sucked today. I was benching in a power rack with no spotter, in a completely new environment. Also, this is after 8 days in a car travelling across the country. So, I guess I shouldn’t really expect to be at top performance.
I just generally felt weak throughout the workout, the positive is that I finally got my ass back in a gym.
Not sure how I feel about the environment of the N. Hollywood Golds.
Definitely sucks to have to find a new gym in a new city ASAP.
And Matt, damn do I miss lifting with you right now, ha.
Stay strong everyone,
the Boomster
[quote]Phill wrote:
Nice work bro and way to come bnack correct your fault and nail that.
How long until your meet??[/quote]
Thanks!
next month is the first one.
meat
[quote]maraudermeat wrote:
Phill wrote:
Nice work bro and way to come bnack correct your fault and nail that.
How long until your meet??
Thanks!
next month is the first one.
meat[/quote]
Cool im sure youll kick some ass.
Phill
redemption!!!
Racquetball big fat Phill 3, old fart (dad) 1.5 this is a damn hillarious way to get a bit of conditioning. I knocked dads glasses off three time and he hit himself in the damn head with the racquet once funniest shit ive seen in a while.
Phill
I want
to be
Post # 2000 on this thread LOL
we hit another century mark all
Phill
Thursday- 1/11/06- ME SQ
A)Good Morning/Squat (GM with knee bend)
185x5
225x3
265x2
305x2
335x2
355x2
375x3
385x2
335x7
B)Power Squat Machine (facing away)
8 platesx5 x5
7 platesx5 x5
Recovery: Did contrast showers hot/cold on the low back for 12-15 seconds each, 5 times.
Notes: Didn’t break my GM PR from last time. I matched it with 375x3, then went for 385 and decided to stop at 2. If I had the bar a little lower on my back, I probably could have gotten it…fuckin’ A.
Did some power-racks but I was already exhausted. Had 5 people in the rotation and most were talking too much.
Trying to decide if I should test on deads next week.
-MAtt
[quote]Matgic wrote:
Thursday- 1/11/06- ME SQ
A)Good Morning/Squat (GM with knee bend)
185x5
225x3
265x2
305x2
335x2
335x2
355x2
375x3
385x2
335x7
B)Power Squat Machine (facing away)
8 platesx5 x5
7 platesx5 x5
Notes: Didn’t break my GM PR from last time. I matched it with 375x3, then went for 385 and decided to stop at 2. If I had the bar a little lower on my back, I probably could have gotten it…fuckin’ A.
Did some power-racks but I was already exhausted. Had 5 people in the rotation and most were talking too much.
Trying to decide if I should test on deads next week.
-MAtt[/quote]
NIce work bro kee[p it up.
Im making the same call on my DL havent doen a sumo pull at all in friggin long time let alone anything near a 1RM of any DL been in the 5 rm plus. we;ll see
Keep it up those GMs are coming along well I need to get back to a few of them as well.
Phill
Thanks buddy…wish I had with that 3rd rep though. Probably smart I didn’t try for it though, wasn’t completely confident.
The reason I’m so reluctant to test my DL is mainly because I know that deadlifting won’t really build my squat, but I know that box squats and GMs will build my deadlift…And I hate to lose a week of improvement.
Maybe I’ll work up to what feels like 90% of my new DL on deload week and have an estimated max from there. We shall see.
-MAtt
DE full
- box sqts-4 avg bands2,2 +1352,2 +1852,2,2,2,2,2,2,2 was different having most the weight come from bands, felt kinda cool, just wanted to try something different
2.db snatches- 653 903 1001 definitely like kbells better
3.push press- minis bands2,2 +1352,2,2 +155*2,2,2,2,2
4.some ab stuff
[quote]Matgic wrote:
Thanks buddy…wish I had with that 3rd rep though. Probably smart I didn’t try for it though, wasn’t completely confident.
The reason I’m so reluctant to test my DL is mainly because I know that deadlifting won’t really build my squat, but I know that box squats and GMs will build my deadlift…And I hate to lose a week of improvement.
Maybe I’ll work up to what feels like 90% of my new DL on deload week and have an estimated max from there. We shall see.
-MAtt[/quote]
I’ve had success working up to a max in either the squat or dead and then switching exercises.
If you don’t do 3 reps over 90% just one PR lift I tend to have enough to get a good workout in with the other movement.
So, max deads, then triples with squats or GM’s.
It’s worked with me pretty well.
[quote]ExNole wrote:
I’ve had success working up to a max in either the squat or dead and then switching exercises.
If you don’t do 3 reps over 90% just one PR lift I tend to have enough to get a good workout in with the other movement.
So, max deads, then triples with squats or GM’s.
It’s worked with me pretty well.[/quote]
I agree or move to front squats follwing the DL to really hit the quads.
Phill
DE Lower
This was a day late, so my DE upper will be a day late too. I don’t think I’ll have to move around next week’s workouts, but I’ll play it by ear.
Warmup
Power Clean From Floor
135x5
135x3
185x1
185x1 From hang.
I moved to a gym with bumpers so I’m going to try to finally clean 225.
Box Squat with Light Bands
barx bunch x 2
bar w/bands x 8
135x5
225x2 x 8 sets
The 225 was harder than I thought, but after the first set I got some snap in the bar. I figured out I needed to loop the band through itself twice at the bottom to get enough tension so that when I hit the box the bands were still tight.
Good Morning
135x8
225x8
275x5
275x6
The last set had a little more knee bend than I like, but still worked the posterior chain really well.
Shrugs double overhand, no straps
315x8,8,6
I pulled 585 from the knees last week with a mixeds grip, but double overhand is a whole other ball game.
GHR
15,12
ME Upper Jan 12th 06
Kind of a pre thought forced deload ive had two great weeks of both ME and DE/RE upper so today was a just do your best I took a half an OTC sleep aid same thing as Tylenol PM minus the Tylenol and those damn things kill me for about 24 hours so knew I wouldn?t be getting any PR today just went in an worked hard and got what I could
- Push press (needs MUCH work)
Bar x ton
95 x 5
135 x 5
185 x 3
205 x 1
225 x 1
245 x 1,1
225 x 3,4,4
Then I guess what you could call UH Skull crushers brought bar to top of head and back up
135 x 10
The rest was minimal rest
2A)DB Bench Press
80 x 10
100 x 12 (1 more)
120 x 2
100 x 8
2B) Chins Hold the Eccentric only
5 sets
Did these to ease off the elbow a bit and hopefully help it with the eccentric only 1st set was long hold at the top and SLOWLY failed the rest of the sets got shorter of course
Chest Supported DB Row
80 x 3 sets
Cable Abs (heavy)
3 sets of HEAVY 5
120 x 4,4,5
Smoke the tris with some OH DB and band tri extensions
ok w/o considering no way I could have got a PR if I tried was just sluggish. going to finish my log tonight.
Phill
Today i got a new suit , TItan nxg+ superior, i’ve dropped the metal, to much of a suit .
I can’t handle that poly right now.too stiff, too much learning curve, i’m not ready. The titan is harder to put on, but the material is smooth, it’s more a passive support. I did not expected a big carryover, but i was surprised by how it did not destroyed my form. I will be more efficient in this suit than in the metal i think. Better form= big weight
squat:
1x135x12
1x185x12
1x225x6
1x315x3
1x365x3
1x405x2
1x485x1
This was easy as hell, i’ll shoot for 550 ish next time. The suit doesnt destroy my form at all.
Raw olympic
1x225x8
1x225x3
1x225x6
stiff legs Pull trough
2xbandx12-15
Face pull
2xbandx20