DE bench
205 w/chains, 6x3
floor press, 225x3, 245x3x2, 275x2
db rows, 110, 4x8
face pulls, 4x10
[quote]maraudermeat wrote:
There was absolutely nothing about this workout that was DE or ME. still… it was a ball buster.
Front squats -constant tension (didn’t lockout at top. stopped right before) also kept the reps moving, no rest.
0x10
135x10
225x10
315x10
405x10
495x10
hack squats with barbell in power rack
225x10
405x10
675x10
back to front squats for some pauses
225x15
225x15
sissy hacks
0x10
0x10
calves
Phil, I will take that trophy back now…
after that workout I’m tempted to shave my quads so that I can see the “cuts”. Maybe I’ll start with the ass. Nah, I don’t have that kind of time on my hands.
meat[/quote]
GOOD LORD BRO I dont see me out doing that one you may just hold this forever damn nice hella loads and reps looking german volume like almost damn
Thatll be enough talk about shavin asses etc. this is a R rated thread none of that NC-17 or X stuff LOL
hows the weight still falling of,
Phill
Monday 1/29
ME Upper
Board work with shirt
Warmups raw up to 315x5
shirt on 405x5 3 board
495x2
585 to chest wouldnt touch ( but flew up about a 1/2" off chest
tried again , tucked harder, but then just as it touched I Dumped it forward just a tad and the spotters took it
Still wanted to do one more set in my shirt, even though I was smoked already
So i decided to go to a 3 board with 600x1, and smoked it
A good day of work in the shirt, next shirt workout I will touch something
Instead of doing some raw board work, I opted to do a set with 315 raw for reps, which i have never done before, got 15…I was pretty happy about this considering it was after a lot of shirt work
Bent over Barbell rows
225x8, 275x8, 225x8, 225x8
Rope pressdowns 3x8
good workout...
11 weeks out…making good progress towards a 600 bench
tomorrow I will work in my squat suit on the progress towards a 1000 squat
[quote]harbinjc wrote:
Monday 1/29
ME Upper
Board work with shirt
Warmups raw up to 315x5
shirt on 405x5 3 board
495x2
585 to chest wouldnt touch ( but flew up about a 1/2" off chest
tried again , tucked harder, but then just as it touched I Dumped it forward just a tad and the spotters took it
Still wanted to do one more set in my shirt, even though I was smoked already
So i decided to go to a 3 board with 600x1, and smoked it
A good day of work in the shirt, next shirt workout I will touch something
Instead of doing some raw board work, I opted to do a set with 315 raw for reps, which i have never done before, got 15…I was pretty happy about this considering it was after a lot of shirt work
Bent over Barbell rows
225x8, 275x8, 225x8, 225x8
Rope pressdowns 3x8
good workout...
11 weeks out…making good progress towards a 600 bench
tomorrow I will work in my squat suit on the progress towards a 1000 squat
[/quote]
Nice work 11 weeks youll nail it
Phill
I had a little relapse this weekend. took the family down to Alabama to visit my mother. She is a hell of a cook and knows all my favorites. I couldn’t resist. So… to answer your question, I’m back up to about 280 right now. I was down to 275.
I hadn’t flown in awhile and damn the seats on airplanes are small. we were able to hold the baby and not pay for another seat. It was very cramped. my seat belt was to the very end. What do the obese do on planes? I guess their fat just bubbles over the seat.
meat
[quote]harbinjc wrote:
Monday 1/29
ME Upper
Board work with shirt
Warmups raw up to 315x5
shirt on 405x5 3 board
495x2
585 to chest wouldnt touch ( but flew up about a 1/2" off chest
tried again , tucked harder, but then just as it touched I Dumped it forward just a tad and the spotters took it
Still wanted to do one more set in my shirt, even though I was smoked already
So i decided to go to a 3 board with 600x1, and smoked it
A good day of work in the shirt, next shirt workout I will touch something
Instead of doing some raw board work, I opted to do a set with 315 raw for reps, which i have never done before, got 15…I was pretty happy about this considering it was after a lot of shirt work
Bent over Barbell rows
225x8, 275x8, 225x8, 225x8
Rope pressdowns 3x8
good workout...
11 weeks out…making good progress towards a 600 bench
tomorrow I will work in my squat suit on the progress towards a 1000 squat
[/quote]
great workout!
I’ve never used gear except for wraps, belt and some briefs. when you are going so far over what you can lift raw do you ever fear that if the weight gets away from you a little it could end with an injury. for instance, the other day i was doing decline and as I was putting the bar back, I hit inside the hook and it bounced out. I was able to catch the bar without any problem. If I was using a bench shirt with alot more weight I feel that I would have really hurt myself. Just curious since I’ve never tried it.
meat
[quote]
great workout!
I’ve never used gear except for wraps, belt and some briefs. when you are going so far over what you can lift raw do you ever fear that if the weight gets away from you a little it could end with an injury. for instance, the other day i was doing decline and as I was putting the bar back, I hit inside the hook and it bounced out. I was able to catch the bar without any problem. If I was using a bench shirt with alot more weight I feel that I would have really hurt myself. Just curious since I’ve never tried it.
meat[/quote]
Training partners make you or break you in powerlifting. Also, I am not handling a ton more weight that I do raw. I am definitely not a gear whore. For example my best raw 3 board press is 525, and I did 600, 75 pounds isnt an insane amount. Plus if your lats are strong enough, the barbell gets its ass kicked. The big thing is training partners. I wouldnt even be close to where I am at right now if I didnt have great training partners to help out and coach. There was a kid on myspace that kept asking me about training advice and he wanted to compete in powerlifting, but he refused to train with other people, and I pretty much told him you will never get better. Your training partners dont have to be as strong as you by any means, but you have to find some, sometimes that means traveling. I guess it depends on how much you want to succeed and apparently his idea of success is far different than mine.
[quote]harbinjc wrote:
great workout!
I’ve never used gear except for wraps, belt and some briefs. when you are going so far over what you can lift raw do you ever fear that if the weight gets away from you a little it could end with an injury. for instance, the other day i was doing decline and as I was putting the bar back, I hit inside the hook and it bounced out. I was able to catch the bar without any problem. If I was using a bench shirt with alot more weight I feel that I would have really hurt myself. Just curious since I’ve never tried it.
meat
Training partners make you or break you in powerlifting. Also, I am not handling a ton more weight that I do raw. I am definitely not a gear whore. For example my best raw 3 board press is 525, and I did 600, 75 pounds isnt an insane amount. Plus if your lats are strong enough, the barbell gets its ass kicked. The big thing is training partners. I wouldnt even be close to where I am at right now if I didnt have great training partners to help out and coach. There was a kid on myspace that kept asking me about training advice and he wanted to compete in powerlifting, but he refused to train with other people, and I pretty much told him you will never get better. Your training partners dont have to be as strong as you by any means, but you have to find some, sometimes that means traveling. I guess it depends on how much you want to succeed and apparently his idea of success is far different than mine.[/quote]
thanks for the response.
I have to agree with you on the training partners. But they are hard to find. I have one really good one but when I get to a one rep max on certain things I get nervous. I can hit a four board raw with 650 and I feel that I take my life into my hands everytime I attempt it.
I go back and forth with the idea of attempting to use gear.
meat
UB
1.BB push jerk- 1355,5 1853,3 2052 2251,1 245miss have not done these for weight in a while
2.chins/pullups- bw5,5,5,5,5
3.pin press- 2255 3152,1 2755 about 8in ROM, lower than last few weeks, def weaker at this lower height, but expected that
4.cable rows- 1806,6,6
5. stand.DB OH press- 508 607,6
not a bad sess, wish i hit a lil more on the jerks, and the bench felt wierd, but i trained at a new gym, so kinda figured that would happen
[quote]maraudermeat wrote:
There was absolutely nothing about this workout that was DE or ME. still… it was a ball buster.
Front squats -constant tension (didn’t lockout at top. stopped right before) also kept the reps moving, no rest.
0x10
135x10
225x10
315x10
405x10
495x10
hack squats with barbell in power rack
225x10
405x10
675x10
back to front squats for some pauses
225x15
225x15
sissy hacks
0x10
0x10
calves
Phil, I will take that trophy back now…
after that workout I’m tempted to shave my quads so that I can see the “cuts”. Maybe I’ll start with the ass. Nah, I don’t have that kind of time on my hands.
meat[/quote]
I don’t think I could move that much weight if i had a freakin’ forklift.
Amazing work.
-the Boom
[quote]maraudermeat wrote:
hows the weight still falling of,
Phill
I had a little relapse this weekend. took the family down to Alabama to visit my mother. She is a hell of a cook and knows all my favorites. I couldn’t resist. So… to answer your question, I’m back up to about 280 right now. I was down to 275.
I hadn’t flown in awhile and damn the seats on airplanes are small. we were able to hold the baby and not pay for another seat. It was very cramped. my seat belt was to the very end. What do the obese do on planes? I guess their fat just bubbles over the seat.
meat[/quote]
Ha mom got ya huh excuses LOL
IHave no dubt youll gert rollin again and hell led tothat killer w/o.
I hear ya on the small seats and damn im 40 less than you and damn things are NOT comfortble by any means then add a little height on that ans SUCK.
Yes Ive had the joy of being placed next to a few of those whom bubble over onto your arm rest etc. Hell I guess when I was a NOT good 300lbs I was one of those LOL. Not a joy by any means. Good motivation I suppose to not let our selves go to far.
Keep it up,
Phill
Full Body
This week I’m just going to do whatever I feel like in the gym and try to do some exercises I don’t usually get around to.
Warmup
Full Clean
135x3
Hang Clean
135x3
135x3
Power Clean From Floor
155x3
175x3
195x1
210x1 PR
225- Set up but ended up just clean pulling it.
Split Jerk
135x3
155x3
185x1
Front Squat
185x5
225x3
225x3
Bent Over Row
135x10
185x10
225x10
245x4
GHR
15,10
Back Extension
25
This was a good workout, I think o-lifting could beat me up more than powerlifting. I’m really really not explosive. 210 isn’t hard, but my technique isn’t good enough to do any more.
Next session I’ll do some high rep db benching and maybe snatches or zerchers. I think I’m only doing 2 days this week and then Sunday I’ll start up with my Westside rotation again.
The next month or so I’m going to focus on getting my fron squat up and doing either reverse band deads or more low pin work.
Since my raw bench is now equal to my best shirted bench, I’m going to have to bring that up a lot as well.
[quote]ExNole wrote:
Full Body
This week I’m just going to do whatever I feel like in the gym and try to do some exercises I don’t usually get around to.
Warmup
Full Clean
135x3
Hang Clean
135x3
135x3
Power Clean From Floor
155x3
175x3
195x1
210x1 PR
225- Set up but ended up just clean pulling it.
Split Jerk
135x3
155x3
185x1
Front Squat
185x5
225x3
225x3
Bent Over Row
135x10
185x10
225x10
245x4
GHR
15,10
Back Extension
25
This was a good workout, I think o-lifting could beat me up more than powerlifting. I’m really really not explosive. 210 isn’t hard, but my technique isn’t good enough to do any more.
Next session I’ll do some high rep db benching and maybe snatches or zerchers. I think I’m only doing 2 days this week and then Sunday I’ll start up with my Westside rotation again.
The next month or so I’m going to focus on getting my fron squat up and doing either reverse band deads or more low pin work.
Since my raw bench is now equal to my best shirted bench, I’m going to have to bring that up a lot as well. [/quote]
Good idea bro.
YOU MUST TRY Zercher Dls from as close to the ground as you can or from the ground Drop the load LOW LOL
Phill
DE Squat/DL Jan 30th 2006
JUMPING squats
Ass to grass long pause in the bottom then JUMP!! Vary stance
Bw x some
Bar x some
95 x 4
135 x 2
185 x 2 (8 sets) Then 2 x 2 no pause
Plan was to bump the load a bit but still a bit sore so kept it here
Keg Loading 48? platform SPEED (load and unload)
200lb keg 2 singles to get the feel then
3 sets 5 for time = 34 (-3), 32.8 (-3.7) , 35.3 (-.3)
These went well its more technique then anything but dropped time on every set
Suitcase carry (one handed farmer) 120 rest
150lbs x 100 ft 4 U turns (each hand)
200lbs x 80 ft 3 U turns (each hand
250lbs x LOL 25 and half turn BUST!!
These went good increased the 200 lber 20 ft and a turn in each hand. Was doing the 250 hobbling along made it 20 ft and was turning round when Ba, the cheap sears tri bar I was using busted sign to stop LOL. Need to get my farmers done
.
Giant set no rest
Reverse hyper
3 x 20
single leg curls and leg ex.
33lbs x 3 x 30
Gravity Boots hanging ab work and back stretching few minutes
Good workout still a bit sore but this should help wasn?t horrid and lots of blood flow stuff
Phill
[quote]JimmyBoom wrote:
maraudermeat wrote:
There was absolutely nothing about this workout that was DE or ME. still… it was a ball buster.
Front squats -constant tension (didn’t lockout at top. stopped right before) also kept the reps moving, no rest.
0x10
135x10
225x10
315x10
405x10
495x10
hack squats with barbell in power rack
225x10
405x10
675x10
back to front squats for some pauses
225x15
225x15
sissy hacks
0x10
0x10
calves
Phil, I will take that trophy back now…
after that workout I’m tempted to shave my quads so that I can see the “cuts”. Maybe I’ll start with the ass. Nah, I don’t have that kind of time on my hands.
meat
I don’t think I could move that much weight if i had a freakin’ forklift.
Amazing work.
-the Boom[/quote]
thanks!!
I need a forklift to carry my big ass today.
meat
[quote]Phill wrote:
DE Squat/DL Jan 30th 2006
JUMPING squats
Ass to grass long pause in the bottom then JUMP!! Vary stance
Bw x some
Bar x some
95 x 4
135 x 2
185 x 2 (8 sets) Then 2 x 2 no pause
Plan was to bump the load a bit but still a bit sore so kept it here
Keg Loading 48? platform SPEED (load and unload)
200lb keg 2 singles to get the feel then
3 sets 5 for time = 34 (-3), 32.8 (-3.7) , 35.3 (-.3)
These went well its more technique then anything but dropped time on every set
Suitcase carry (one handed farmer) 120 rest
150lbs x 100 ft 4 U turns (each hand)
200lbs x 80 ft 3 U turns (each hand
250lbs x LOL 25 and half turn BUST!!
These went good increased the 200 lber 20 ft and a turn in each hand. Was doing the 250 hobbling along made it 20 ft and was turning round when Ba, the cheap sears tri bar I was using busted sign to stop LOL. Need to get my farmers done
.
Giant set no rest
Reverse hyper
3 x 20
single leg curls and leg ex.
33lbs x 3 x 30
Gravity Boots hanging ab work and back stretching few minutes
Good workout still a bit sore but this should help wasn?t horrid and lots of blood flow stuff
Phill[/quote]
you really like those jump squats. I can say with full comfidence that I will not be doing them, ever.
are you going to stick with mostly strongman training or will you start to incorporate some powerlifting back in soon?
meat
[quote]maraudermeat wrote:
you really like those jump squats. I can say with full comfidence that I will not be doing them, ever.
are you going to stick with mostly strongman training or will you start to incorporate some powerlifting back in soon?
meat[/quote]
Ha well they seem to work and hell im getting what a 2 inch verticle I am just NOT explosive at all and need the work
as In powerlifting what are we talking?? I thinmk it transfers quite well what im doing I start every ME day with usually a heavy squat or DL difference is then I go to a heavy event. Pressing kind of screwd PL wise as 135 ion flat banch at this point hurts Im trying to slowly get back to it but hoping th OH pressing dips etc tranfer in the mean time.
with 4 Strongamn comps coming uop I will be manily focusing on them but at same time ME days will be PL based woroking in the 1-3 rep range and I have a 100% RAW meet that I may be doing in Aug and there are many others Id like to do at least one this year.
Clear as mud does that answer you??
Loved the fork lift comment
Phill
1/30/06- Tuesday- ME BP- Medium Stress
EDIT: Bar is 20lbs, not 15lb as previously thought…I adjusted the lbs accordingly.
A)Fat Bar Floor Press
110x5
160x4
200x3
230x2
260x1
280x1
255x1
250x1
B1)Close Neutral Grip Chins
BW+60x4 x4 x4
B2)Neutral Grip Flat DB Press
95x8 x8 x6
C1)Fat Bar Neutral Close grip Cable Rows
STACK(200lb)x8 x8 x8
C2)VMO External Rotation
25x10 x10
C3)Unilat Twisting DB Curl
45x6 40x7
Notes: Not bad on the floor press. While talking about possibly switching from singles to more rep work and other set/rep schemes, EC brought up a poignant question. He said What’s the biggest difference between your training and mine?" I didn’t really know what he meant so I suggested my drinking habits. He said, “Every time we lift, I’m always waiting at the end of the session for you to finish up because I’m done before you.”
I’m going to make a serious effort to keep my workout time and volume down. I really have to chill with the over an hour thing.
Which brings me to my next issue…work capacity. I don’t have any. I’ll do legs and be sore for a week afterwards. I think it’s time to start adding in some recovery/bloodflow work on the off-days. This will help me recover between workouts faster and allow me to get through my workouts more rapidly because I won’t be huffing and puffing as much.
If this goes as planned, I may start adding in a second leg day again.
Let’s hope this works out.
-MAtt
ME squat
Chain squat, first time doing these, should get a lot more weight next time.
405x3
Speed deads, 315x1x6
Reverse Hypers, 3 plates/side, 4x8
Standing abs
[quote]Matt McGorry wrote:
1/30/06- Tuesday- ME BP- Medium Stress
A)Fat Bar Floor Press
105x5
155x4
195x3
225x2
255x1
275x1
250x1
245x1
B1)Close Neutral Grip Chins
BW+60x4 x4 x4
B2)Neutral Grip Flat DB Press
95x8 x8 x6
C1)Fat Bar Neutral Close grip Cable Rows
STACK(200lb)x8 x8 x8
C2)VMO External Rotation
25x10 x10
C3)Unilat Twisting DB Curl
45x6 40x7
Notes: Not bad on the floor press. While talking about possibly switching from singles to more rep work and other set/rep schemes, EC brought up a poignant question. He said What’s the biggest difference between your training and mine?" I didn’t really know what he meant so I suggested my drinking habits. He said, “Every time we lift, I’m always waiting at the end of the session for you to finish up because I’m done before you.”
I’m going to make a serious effort to keep my workout time and volume down. I really have to chill with the over an hour thing.
Which brings me to my next issue…work capacity. I don’t have any. I’ll do legs and be sore for a week afterwards. I think it’s time to start adding in some recovery/bloodflow work on the off-days. This will help me recover between workouts faster and allow me to get through my workouts more rapidly because I won’t be huffing and puffing as much.
If this goes as planned, I may start adding in a second leg day again.
Let’s hope this works out.
-MAtt[/quote]
Interesting point by EC. Sometimes I wondered if he was just laughing at us on the inside because of issues like that that we are oblivious too… haha, not really, but the mistakes of youth, i guess. I’ve gotta make an effort to do the same, keep the time down. Just do what I need to do and get out, less is more.
Nice work on the Floor pRess and chins, but I thought you had nixed doing the extra pressing on ME day??
Also, thats a lot of Chin/rowing… are you gonna cut any of that to keep your workouts shorter? Or the extra pressing?
And, I have also been thinking of adding some light walking or even swimming on the off days…
Stay warm in the bean
hartley