Bench w/ doubled minis
bar x 8 x 2 sets
bar w/minis x 8
155x3 8 sets, clean, medium, comp
This were moving pretty quick, form was good, leg drive is definitely getting some effect.
Med Pin Press ~8?
225x5
315x3
315x3
315x3
These were a little bit too low, next time I’ll use the higher setting. Different rack, need to learn the pin settings.
Seated Row
105x15
180x15
205x8
195x9
150x14
Curl w/ Dave Tate Gyro Curl Bar
bar w/25’s x 3 sets
This is the bar with the rotating handles that’s on EFS. Its pretty cool, no wrist stress, but I needed collars and had the plates almost slide off.
Chins/Pullups
w/45x5
w/45x5
b/w x 5
External Rotations
3 sets
Side Bends
Pretty good workout. I decided to push my sunday ME workout to monday and have both workouts back to back this week. I’m going to start with low pin pulls and then to box squat triples.
A)BB Bench W/ Doub minis
Barx7 95x5 (right elbow started really hurting so I stopped)
B1)Fat Bar Chinup (no thumbs/med grip-wide grip)
BWx7 x9 x9 x7 x6
B2)Standing L Lateral Raise
40x10
C1)Seated Hammer Curl
30x15 x10
Notes: Terrible workout. Right elbow was already a little bit sore anyway, but putting the bar in my hands with the bands on it felt like shit.
I think I did way too much pressing on the close grip board work this past Tuesday…or rather, at too high of a percent of my RM at each set. I popped some ibuprofen, hopefully it feels better by Tuesdays workout.
Have any of you guys iced sore joints with any success?
The workout isn?t even really worth posting today Ill just give a few Sad Numbers
Sumo DL these even felt odd been long time since I did them over a month I think but anyway worked up to 545 for a few and one of those went ahead and pulled conventional it can up about the same a But still very sad day could barely get 6 plates to break the damn floor let alone finish it and that load was and should be automatic a cake walk on my way to a real pull.
Then just did a few partial squats like last week much less though these again didn?t feel great stopped at a fairly easy but not great feeling 585
Decided to work on front squats 135 x 10, 225 x 8, 315 x 5
Then mopped up the day with just some ab work and light pull throughs.
Its official I am just doing to much, not so much that but going balls out to much. With making this switch to strongman and that getting me fired up, then all these new toys, kegs, logs etc. DE day has quickly turned into DE/ME day that 300lb keg for me at this point only a few times into lifting them Is a max effort work. Then the sleep has been crap Likely due to the training, ive upped my intake a LOT by near 100 more and I an pretty sure im losing weight, not fired up to hit the gym this week come ME day ( not a good sign.
Anyway it worked great for 2 weeks I was going balls out all the time and making progress coming off a deload week come week three I hit a BIG wall. I need to either go balls out and back off every third week or better option I think Back the hell off on DE day work on the speed and technique and have one day each week I bring down the house.
So going to for now move that 300lb keg to a Max effort move, work with the 200lber for speed and technique try and hold back a bit on DE day and bring it on ME day. Just damn hard to BACK off on any day.
Oh got my beast of a log built shes a bad beast about 110lbs unloaded telephone pole I reienforced with 2 x 3/8 4 foot steel bar stock. Ill use it next week.
[quote]Matgic wrote:
Have any of you guys iced sore joints with any success?
-MAtt[/quote]
Honestly yes and I wouldnt recomend it if its the same as mine just cold air like an AC makes my tendonitis act up BIG time get stiff and painfull. Use a rubber band on your hand work that bad boy and often. Up the fish oils and lay off explosive moves for a bit. eccentrics help.
Oh and if you have it linament and dissolve aspirin in alcohol and dmso rub that on it
[quote]Phill wrote:
Matgic wrote:
Have any of you guys iced sore joints with any success?
-MAtt
Honestly yes and I wouldnt recomend it if its the same as mine just cold air like an AC makes my tendonitis act up BIG time get stiff and painfull. Use a rubber band on your hand work that bad boy and often. Up the fish oils and lay off explosive moves for a bit. eccentrics help.
Oh and if you have it linament and dissolve aspirin in alcohol and dmso rub that on it
Phill
[/quote]
Thanks Phil. The ibuprofen is actually making it feel fine. I never really use this shit…damn does it work, haha.
I think that part of my problem was that I was also just going to heavy on the DB work. It’s hard for me not to go balls out on the movement and just stick to the higher reps. I gotta get it into my head that its to serve a purpose other than just pure strength.
And it’s good to see that you’ve made some new realizations about your own training. Also good to see that you push yourself hard enough so that you find out when you’re overreaching a bit.
If you had to take something out, I’d say maybe the partial pin squats. How much above your max parallel squat are you using? Only reason I’m thinking that is that it’s gotta be demanding as hell on your CNS…all the weight beyond what you can squat just being on your back probably takes a toll.
[quote]Matgic wrote:
Thanks Phil. The ibuprofen is actually making it feel fine. I never really use this shit…damn does it work, haha.
I think that part of my problem was that I was also just going to heavy on the DB work. It’s hard for me not to go balls out on the movement and just stick to the higher reps. I gotta get it into my head that its to serve a purpose other than just pure strength.
And it’s good to see that you’ve made some new realizations about your own training. Also good to see that you push yourself hard enough so that you find out when you’re overreaching a bit.
If you had to take something out, I’d say maybe the partial pin squats. How much above your max parallel squat are you using? Only reason I’m thinking that is that it’s gotta be demanding as hell on your CNS…all the weight beyond what you can squat just being on your back probably takes a toll.
-MAtt[/quote]
LOL i hear you and meds of about any kind kick my ass now as well just from never taking them maks it good when needed though.
Seems like were much in the same area.
I need to do the same and realize the speed and reps do there job and well I need speed a ton.
I thinmk Im just going to aim to back the hell of on DE and do the speed etc really work on it and weak points thing I dont much like laterals etc. hold back that day nail that speed I lack and go balls out on the ME day I MUST go all out and kill it one day I juat have to and if that means back the hell off another day fine I can I think LOL. I know I cant stand going back wards so something has to change.
I used to be able to handle more of this going at it HARD every time in some way now with loads that have moved from shit zone to suck zone I just cant
Phil —def. hear you on the de day turning into and me day, gotta really remember to hold yourelf back and that you there for the speed, not the weight those days, i fing that if a de day is done right(ie:not too heavy) then it is actually kind of refreshing, anyway–my 2 cents
[quote]gags wrote:
Phil —def. hear you on the de day turning into and me day, gotta really remember to hold yourelf back and that you there for the speed, not the weight those days, i fing that if a de day is done right(ie:not too heavy) then it is actually kind of refreshing, anyway–my 2 cents[/quote]
For sure bro im having to get in the less is more and speed work not heavy and go all out that ME day.
This new strongman stuff is a whole new ball park I mean PL training is hard and requires eating etc but this is crazy ive upped intake to near 6000 k/cals weigh in today and now Ive lost near 10- lbs in three friggin weeks. NUTTY. Going to keep that load low on DE go for speed and small work hit my weak spots get that PUMP and blood low and get refresehd as you said
Well see its just trying to get used to this and nail a plan that works for me.
Hell I keep this up and Ill be a light weight I could all ready make the lower class then Ive signed up for since dropping 10 lbs when I was meaning to be gaining.
events day
1.12"log- 1903,3 2102 strict-1705,5
2.farmers-22550ft 25550ft 27550ft+15s hold
3.yoke-46050ft 55550ft
4.tire-7252,8
5.stones-2452 2702 3001 3151 3301lap, 1(48in)missed 52inc
phil- u just got to get into the mindset that you’re gonna do a strongman comp, so those events are the ones that need to be maxed out, the in the gym stuff is just to help those events…at least thats what i tell myself,lol, which is why i dont worry too much about my gym numbers as long as events keep going up, its all good
A. Box Squat (Low Bar Placement, No Belt)
205 x 5, 275 x 3, 315 x 2, 345 x 1, 375 x 1, 375 x 1, 375 x 1, 385 x 1, 385 x 1, 345 x 2
B. RDL: 315 x 5, 365 x 4, 385 x 3, 385 x 2
C. Standing Cable Crunch: 100 x 10, 120 x 8, 130 x 6
NOTES: I do not have a belt with me out here in LA. Need to get one, therefore I decided to keep it around 90% of my max on box squat.
Definitely feeling the extra stress in my core, and was possibly flirting with injury. 375 is 90% of my max, yet after the first three singles it was easy, and I could’ve and should’ve done more singles at 385 or 395.
It’s good to be back in the gym, but my ass was kicked after all that squatting.
A. Box Squat (Low Bar Placement, No Belt)
205 x 5, 275 x 3, 315 x 2, 345 x 1, 375 x 1, 375 x 1, 375 x 1, 385 x 1, 385 x 1, 345 x 2
B. RDL: 315 x 5, 365 x 4, 385 x 3, 385 x 2
C. Standing Cable Crunch: 100 x 10, 120 x 8, 130 x 6
NOTES: I do not have a belt with me out here in LA. Need to get one, therefore I decided to keep it around 90% of my max on box squat.
Definitely feeling the extra stress in my core, and was possibly flirting with injury. 375 is 90% of my max, yet after the first three singles it was easy, and I could’ve and should’ve done more singles at 385 or 395.
It’s good to be back in the gym, but my ass was kicked after all that squatting.
The Boom[/quote]
Nice work and IMO thje going beltless will help. Hell ive worn one for two sets (singles) in 14 years LOL. Not sayingn im the strongest or smartest S.O.B. out there but I got a stongr core and have yet to have an injury in that area wher a belt would have helped.
Nice work. I’m sure you’ll feel it tomorrow after all your time off.
Your T-Shirts came in the mail finally…I’m tempted to wear them around in your honor.
-MAtt
[quote]JimmyBoom wrote:
1/13/06 ME LB
A. Box Squat (Low Bar Placement, No Belt)
205 x 5, 275 x 3, 315 x 2, 345 x 1, 375 x 1, 375 x 1, 375 x 1, 385 x 1, 385 x 1, 345 x 2
B. RDL: 315 x 5, 365 x 4, 385 x 3, 385 x 2
C. Standing Cable Crunch: 100 x 10, 120 x 8, 130 x 6
NOTES: I do not have a belt with me out here in LA. Need to get one, therefore I decided to keep it around 90% of my max on box squat.
Definitely feeling the extra stress in my core, and was possibly flirting with injury. 375 is 90% of my max, yet after the first three singles it was easy, and I could’ve and should’ve done more singles at 385 or 395.
It’s good to be back in the gym, but my ass was kicked after all that squatting.
All I did today in th weight room. I think I’ll do some band and mobility work later. Tommorow will be my last ME bench workout before my push/pull, I havn’t decided what I’m going to do. Either a shirt workout, floor press or decline.
I’m planning these for my openers:
Bench:
315
345
355-365
Dead:
455
500
515-535
Both second attempts would be small PR’s, and the third attempts would be big ones.
I’ve doubled 455 on the dead and I’ve done 315 for 2 singles after setting PR’s my past two full bench workouts.
All I did today in th weight room. I think I’ll do some band and mobility work later. Tommorow will be my last ME bench workout before my push/pull, I havn’t decided what I’m going to do. Either a shirt workout, floor press or decline.
I’m planning these for my openers:
Bench:
315
345
355-365
Dead:
455
500
515-535
Both second attempts would be small PR’s, and the third attempts would be big ones.
I’ve doubled 455 on the dead and I’ve done 315 for 2 singles after setting PR’s my past two full bench workouts.
Sound Good?[/quote]
Nice work out bro keep pulling hard and yes ME box squats are killer.
The openers sound good to me from your explation they should be well automatic get on the borad and move from there. If here is ANY doubt lower them
So today was my first day maxing out on squat following 8 weeks of Westside-type training(I say Westside-type b/c I am sure there are some flaws in my program that are Un-Westside and since I don’t train at Westside I don’t think it’s fair to say “yea, I train Westside”. I digress). So following about 15min. of dynamic warmup I did the following:
bar 2x5 Good Mornings
50# 2x5 RVHP
Squats:
Bar x 5
135 x 5
185 x 2
255 x 2
315 x 2 375 x 1 (was tough, grunted it out, but got it)
400 x 0–got crushed like a schoolgirl, fell down into a real ATG position, the bar landed on the safety bars rolled back into the back post of the power rack and busted up my right pinky. Yes, I was using spotters but they were not as competent as I had thought they would be. Two fairly deep lacerations on the pinky, but I’ll live. My pride hurts more than the finger. I had been telling myself I wasn’t going to settle for less than 405lb.
My previous 1 RM was 350lb, which was tested before beginning this program. So questions to you guys who have been doing this for a while (this is my first experience w/ powerlifting). 1). Was a 25lb increase too much after hitting 375? (I was thinking go big or go home and I got sent home) 2). Understanding that everyone is different, is a 25lb increase on your 1 RM a decent gain after 8 weeks or did I total crap the bed?
[quote]obatiger11 wrote:
1). Was a 25lb increase too much after hitting 375? (I was thinking go big or go home and I got sent home)
[/quote]
IMO you could have walked awayu VERY ha[ppy with a 25 lb increase you said it was hard and had to grunt it out what mad you go for 25lbs more. I tery and increase New PR’s by 5 lbs. Then if that was simple mabye a bit more.
[quote]
2). Understanding that everyone is different, is a 25lb increase on your 1 RM a decent gain after 8 weeks or did I total crap the bed? [/quote]
HELL YES 25 lbs that aint shabby. now depends on how long youve been traininghhard etyc if new to training id sat Nah marginal; usual but hell 25 lbs Id likle an extra 25 in 8 weeks if you could promiss me that id buy the oprogram from ya.
Keep working hard How have the ME days been going?? hitting PR’s small each week??
The new lower intensity quality and speed frist plan LOL.
Shoulder warm up rehab stuff JUST DO IT!!!
Log Clean and Press SPEED (clean each rep)
Unloaded log 110lbs x 3 (10 sets)
Seated Rows
70 x 15
140 x 5
190 x 15, 9 (+2)
140 x 16 (+1)
70 x a LOT
Dips (wide)
Bw x 25, 13, 9
Same but bought a stop watch finally and was strict on the 60 seconds rest
Abs/core =
cable twisting shoulder drives (LOL had to name them something)50lbs
DB side bends 100 lbs
3 sets each no rest alternate sides
Some light cable work for blood flow, chest, back, shoulders, tri?s, bi?s and yes kept it very light were talking just the weight of the high low cable or 10 lbs mainly shoulder work all different angles LIGHT and then bis slow to try and help tendons etc nothing fancy going through the motions
Different but good. MUCH less intense I think what was really killing me though has beent he lower day so backing off on it I think will be even a bigger help.