[quote]maraudermeat wrote:
pin pulls - pins set at knee level.
135x10
315x6
495x6
675x4
855x2
945x1 PR
[/quote]
Holy shitflakes, Batman!
[quote]maraudermeat wrote:
Matt McGorry wrote:
maraudermeat wrote:
one arm dumbell row
140x30
140x30
140x30
I see the “Kroc” bit you with the high rep DB rows. Curious to see how it works out.
-MAtt
I do these a lot. I like bent over rows with the dumbell and barbell. I wish we had dumbells that went higher than 140 though.
meat
[/quote]
Hell ya big galute use your training partner you make them climb on the leg press might as well row them 
Phill
[quote]maraudermeat wrote:
RE upper back, shoulders and guns
pin pulls - pins set at knee level.
135x10
315x6
495x6
675x4
855x2
945x1 PR
push press
0x10
135x6
225x4
315x3
365x2
225x20
one arm dumbell row
140x30
140x30
140x30
shoulder circuit
upright row x laterals x dumbell cleans
low weight x high reps for two rotations
preacher curl with ez bar
115x10
135x8
hammer preacher curl
40x15
40x25
calves
I’m trying to dethrone Phil as Mr. Volume.
meat[/quote]
Damn. Good stuff man.
RE upper Jan 22th
Shoulder warm up rehab stuff JUST DO IT!!!
Everything today minimal rest 60 seconds
DB Clean and Press SPEED (clean each rep)
Some warm ups with 10, 35, 45 then
60 x 3 (10 sets)
could have went heavier here but all good went for the speed and save it for ME day. Up it a bit next time I do these.
Seated Rows
70 x 15
140 x 5
190 x 15, 11 (+2)
140 x 19 +3)
70 x a LOT
These were good iomgetting good at pulling with the back more and taking the amr out of it not screwing with that tendonitis
Flat Bench
Nope wasn?t going to happen I was going to do 225 for reps here instead of the dips ive been doing for hell a few months I went to do a short 5 rep warm up with 135 and it just HURT at the shoulder chest connection and right shoulder in general. Tried another set and just aint going to happen Its better if I don?t wrap my thumb, but still flat benching with a bar just Hurts I can DB, dip, OH, any damn thing but flat barbell LOL so then went back to dips
Dips (wide)
Bw x 25, 13, 9
Same, bonus I guess is its staying consistent as BW goes back up
Abs/core =
cable twisting shoulder drives 50lbs
DB side bends 100 lbs
3 sets each no rest alternate sides
Light shoulder work in all directions with cables, light rep slow curls taking easy on tendon, push downs, just some light STUFF.
Good w/o very manageable light work on that speed and recover for ME day again. Boy my Butt, hams and hips are pretty sore from the ME day LOL Got the scale going back in the right direction bit better sleep and generally fell pretty good.
Phill
[quote]ExNole wrote:
maraudermeat wrote:
RE upper back, shoulders and guns
pin pulls - pins set at knee level.
135x10
315x6
495x6
675x4
855x2
945x1 PR
push press
0x10
135x6
225x4
315x3
365x2
225x20
one arm dumbell row
140x30
140x30
140x30
shoulder circuit
upright row x laterals x dumbell cleans
low weight x high reps for two rotations
preacher curl with ez bar
115x10
135x8
hammer preacher curl
40x15
40x25
calves
I’m trying to dethrone Phil as Mr. Volume.
meat
Damn. Good stuff man. [/quote]
thanks for the encouragement. It was one of those days when the weight felt “light”.
meat
[quote]Phill wrote:
RE upper Jan 22th
Shoulder warm up rehab stuff JUST DO IT!!!
Everything today minimal rest 60 seconds
DB Clean and Press SPEED (clean each rep)
Some warm ups with 10, 35, 45 then
60 x 3 (10 sets)
could have went heavier here but all good went for the speed and save it for ME day. Up it a bit next time I do these.
Seated Rows
70 x 15
140 x 5
190 x 15, 11 (+2)
140 x 19 +3)
70 x a LOT
These were good iomgetting good at pulling with the back more and taking the amr out of it not screwing with that tendonitis
Flat Bench
Nope wasn?t going to happen I was going to do 225 for reps here instead of the dips ive been doing for hell a few months I went to do a short 5 rep warm up with 135 and it just HURT at the shoulder chest connection and right shoulder in general. Tried another set and just aint going to happen Its better if I don?t wrap my thumb, but still flat benching with a bar just Hurts I can DB, dip, OH, any damn thing but flat barbell LOL so then went back to dips
Dips (wide)
Bw x 25, 13, 9
Same, bonus I guess is its staying consistent as BW goes back up
Abs/core =
cable twisting shoulder drives 50lbs
DB side bends 100 lbs
3 sets each no rest alternate sides
Light shoulder work in all directions with cables, light rep slow curls taking easy on tendon, push downs, just some light STUFF.
Good w/o very manageable light work on that speed and recover for ME day again. Boy my Butt, hams and hips are pretty sore from the ME day LOL Got the scale going back in the right direction bit better sleep and generally fell pretty good.
Phill
[/quote]
were those dumbell cleans done with two dumbells or one? i’ve never done them single armed. two at a time is a real killer. I’ll have to try the one arm style.
good workout. you’ve got to listen to your body.
meat
ME squat (sort of)
Front squat ( i know i said that i was going to give these a rest for awhile but i like 'em.)
0x10
135x5
225x3
315x2
405x2
495x1
565x2 I was only going to do one but…why do one when you can do two.
405x10
225x10 paused at bottom for count of two
good mornings
135x6
225x6
315x6
405x4 I felt my legs bending a little on this set
leg press paused
8plates x 6
16plates x 6
24plates x 6
24plates + lifting buddy on top x 6
sissy hack squats
0x10
0x10
calves
I think I have won the Mr. Volume title two workouts in a row. I’ve found that it takes much more volume in my training to get the results I want. If I tried to train like this when I was younger, I would definitely overtrain. Go figure.
meat
Meat, do the weights ever feel like anything other than “light” to you?? LoL you are a strong s.o.b…
Monday 1/22/07
M.E Upper
Reverse band Bench, havent done these in like 6 months…
Went up to 515x3, 525x3, 530x2 (P.R)
I was really feeling like crap, not injured or anything, just out of energy…then I remembered my old friend ammonia cap and told myself to sack up and do a heavy single…
I smoked 550, probably left 20 or so pounds in the tank…also a p.r
Went on to some high end board work with straight weight
5 board 3x5 495, 545, 565
Chinups with various grips 5x5
Tate presses 3x8 with 60’s
ended up being a pretty decent workout
AAAHHHH HELL YEAAAHHHH!!!
Tested the deadlift today to complete my re-max after 8 wks. It was a great success and excited to get started on the next 8 weeks.
Here’s the shake down
- Dynamic warmup
2,4. Good Mornings 1x5 w/ bar
3,5. RVHP 1x5x40lb
(repeat) - Box Jumps 2x5
Deadlift:
135 x 5
185 x 3
225 x 2
285 x 1
365 x 1
375 x 1
385 x 1
395 x 1
405 x 0 (got it up but couldn’t lock it out)
All in all one helluva day. Considering my previous PR was 335lb.
So to recap my new PR’s are
Squat: 375lb
Bench: 285lb
Deadlift: 395lb
Is that a bad thing to have a better DL than squat?
Thanks for all the encouragement and advice guys!!
Nice stuff, man. 4 plates is right around the corner.
Hit those rack pulls!
-MAtt
[quote]obatiger11 wrote:
AAAHHHH HELL YEAAAHHHH!!!
Tested the deadlift today to complete my re-max after 8 wks. It was a great success and excited to get started on the next 8 weeks.
Here’s the shake down
- Dynamic warmup
2,4. Good Mornings 1x5 w/ bar
3,5. RVHP 1x5x40lb
(repeat) - Box Jumps 2x5
Deadlift:
135 x 5
185 x 3
225 x 2
285 x 1
365 x 1
375 x 1
385 x 1
395 x 1
405 x 0 (got it up but couldn’t lock it out)
All in all one helluva day. Considering my previous PR was 335lb.
So to recap my new PR’s are
Squat: 375lb
Bench: 285lb
Deadlift: 395lb
Is that a bad thing to have a better DL than squat?
Thanks for all the encouragement and advice guys!!
[/quote]
[quote]maraudermeat wrote:
were those dumbell cleans done with two dumbells or one? i’ve never done them single armed. two at a time is a real killer. I’ll have to try the one arm style.
good workout. you’ve got to listen to your body.
meat[/quote]
Yes one at a time do the three then switch do the other three.
I amt have to try two Ive never done two on an OH clean and press. LOL
Yhea its uncharacteristic to back off but I think its helping in the long run Ill learn some day LOL
Phill
[quote]maraudermeat wrote:
ME squat (sort of)
Front squat ( i know i said that i was going to give these a rest for awhile but i like 'em.)
[/quote]
Ha you do lie Ive been thinking I am goinmg to try these as a first ME for the firast time ever this week we’ll see Nice work
[quote]
I think I have won the Mr. Volume title two workouts in a row. I’ve found that it takes much more volume in my training to get the results I want. If I tried to train like this when I was younger, I would definitely overtrain. Go figure.
meat[/quote]
Ha welcome to the dark side Bro LOL
[quote]obatiger11 wrote:
Is that a bad thing to have a better DL than squat?
Thanks for all the encouragement and advice guys!!
[/quote]
Nice work bro!!
Squa VS DL no its actually quite normal unless your using a squat suit. My DL Is MUCH better than my squat but take that with a grain of salt as my squat is shit and DL is Suck LOL
Keep it up
Phill
[quote]harbinjc wrote:
Meat, do the weights ever feel like anything other than “light” to you?? LoL you are a strong s.o.b…[/quote]
Yes they do… usually when I think I’m going to have a good workout. I have the best workouts when I feel run down. go figure.
you aren’t exactly weak yourself.
meat
My eyes really lite up when I put all four plates on each side. I never thought I would ever make an attempt at moving that kind of weight in any exercise unless it were for just rolling it around on the floor. I will get it and more next time. I can’t complain too much since I made a nice 60lb increase.
[quote]Matt McGorry wrote:
Nice stuff, man. 4 plates is right around the corner.
Hit those rack pulls!
-MAtt
obatiger11 wrote:
AAAHHHH HELL YEAAAHHHH!!!
Tested the deadlift today to complete my re-max after 8 wks. It was a great success and excited to get started on the next 8 weeks.
Here’s the shake down
- Dynamic warmup
2,4. Good Mornings 1x5 w/ bar
3,5. RVHP 1x5x40lb
(repeat) - Box Jumps 2x5
Deadlift:
135 x 5
185 x 3
225 x 2
285 x 1
365 x 1
375 x 1
385 x 1
395 x 1
405 x 0 (got it up but couldn’t lock it out)
All in all one helluva day. Considering my previous PR was 335lb.
So to recap my new PR’s are
Squat: 375lb
Bench: 285lb
Deadlift: 395lb
Is that a bad thing to have a better DL than squat?
Thanks for all the encouragement and advice guys!!
[/quote]
[quote]harbinjc wrote:
Monday 1/22/07
M.E Upper
Reverse band Bench, havent done these in like 6 months…
Went up to 515x3, 525x3, 530x2 (P.R)
I was really feeling like crap, not injured or anything, just out of energy…then I remembered my old friend ammonia cap and told myself to sack up and do a heavy single…
I smoked 550, probably left 20 or so pounds in the tank…also a p.r
Went on to some high end board work with straight weight
5 board 3x5 495, 545, 565
Chinups with various grips 5x5
Tate presses 3x8 with 60’s
ended up being a pretty decent workout[/quote]
was your workout raw or equipped? either way it’s impressive.
meat
[quote]Phill wrote:
obatiger11 wrote:
Is that a bad thing to have a better DL than squat?
Thanks for all the encouragement and advice guys!!
Nice work bro!!
Squa VS DL no its actually quite normal unless your using a squat suit. My DL Is MUCH better than my squat but take that with a grain of salt as my squat is shit and DL is Suck LOL
Keep it up
Phill
[/quote]
sounds like you follow the Dave Tate levels of performance…“shit” and “suck”.
meat
[quote]Phill wrote:
obatiger11 wrote:
Is that a bad thing to have a better DL than squat?
Thanks for all the encouragement and advice guys!!
Nice work bro!!
Squa VS DL no its actually quite normal unless your using a squat suit. My DL Is MUCH better than my squat but take that with a grain of salt as my squat is shit and DL is Suck LOL
Keep it up
Phill
[/quote]
Good to hear. Well as I have mentioned I don’t ever see myself doing a competition so I won’t be investing in a suit. I just enjoy going in each day and competing against myself.
Questions:
-
How low (12", 15", etc) of a box do you guys use for ME box squat and DE Squats?
-
I think my weakness on bench is getting the bar off of my chest. Usually if I can get it half way I can get it up. I was thinking low pin press for ME day. Any other suggestions?
obatiger11 wrote:
AAAHHHH HELL YEAAAHHHH!!!
Tested the deadlift today to complete my re-max after 8 wks. It was a great success and excited to get started on the next 8 weeks.
Here’s the shake down
- Dynamic warmup
2,4. Good Mornings 1x5 w/ bar
3,5. RVHP 1x5x40lb
(repeat) - Box Jumps 2x5
Deadlift:
135 x 5
185 x 3
225 x 2
285 x 1
365 x 1
375 x 1
385 x 1
395 x 1
405 x 0 (got it up but couldn’t lock it out)
All in all one helluva day. Considering my previous PR was 335lb.
So to recap my new PR’s are
Squat: 375lb
Bench: 285lb
Deadlift: 395lb
Is that a bad thing to have a better DL than squat?
Thanks for all the encouragement and advice guys!!
[/quote]
I know some of my training partners get freked sometimes when they go the next big plate landmark, so one thing that we do is put on like a 25 and two tens or a 35 and a 10 or something like that just to get rid of that mental barrier that sometime comes with the next plate…I dont know if thats what happened…probably just cns drained from all those heavy sets…just a thought.
good job though…
p.s it isnt the end of the world if your sq is lower than your pull…it is probably most attributed to a weakness somewhere somehow. Post some video if you can I would be glad to take a peak at it.