LB
deads- 1355 2255 3155 4015 4463 lost my goove, it got out in front and i fought it up, and was spent after that, f me, so did 3606
rdl’s(off of 2 25#'s stacked)- 225*8,8,8
oly sqts- 225*20, had to take 4 breaks, did this as punishment for missing my last 2 dead reps
abs, face pulls
not happy right now
[quote]gags wrote:
LB
deads- 1355 2255 3155 4015 4463 lost my goove, it got out in front and i fought it up, and was spent after that, f me, so did 3606
rdl’s(off of 2 25#'s stacked)- 225*8,8,8
oly sqts- 225*20, had to take 4 breaks, did this as punishment for missing my last 2 dead reps
abs, face pulls
not happy right now[/quote]
HA nice punishment I do the same from time to time those crazy 20 reps squats
they all cant be killer and hey 446 x 3 aint shabby keep rollin
Phill
[quote]Phill wrote:
gags wrote:
LB
deads- 1355 2255 3155 4015 4463 lost my goove, it got out in front and i fought it up, and was spent after that, f me, so did 3606
rdl’s(off of 2 25#'s stacked)- 225*8,8,8
oly sqts- 225*20, had to take 4 breaks, did this as punishment for missing my last 2 dead reps
abs, face pulls
not happy right now
HA nice punishment I do the same from time to time those crazy 20 reps squats
they all cant be killer and hey 446 x 3 aint shabby keep rollin
Phill[/quote]
ya i was pretty much toast by the time i did those 20 reps, the things that kills me is last week i was only supposed to do 435 and i crushed it, probably could have done 465 for 5, but it wasnt in the schedule so i let it go, this week had just been f’d, hopefully sunday will bring good things—yaaay events
D.E Upper
2/1/07
Week 2 of 3 with chain cycle
8x3 with 205 in bar weight plus 60 pounds of chain per side, alternating grips around with different sets
Heavy Fat straight bar lat pulldowns
3x10 as heavy as possible, got in a little competition with one of my training partners, so the lat pulldown machine was unusually heavy…we have the old school kind that you load weight onto, so it was filled…awesome work though. Mike is starting to learn finally that you gotta have strong lats to bench more…
tried a new exercise, didnt have a lot of energy so I got clever…incline football bar press…didnt feel like piling weight on so I went with a slower tempo and did 225x12, 185 for 2x12…i didnt love these but it was something different
Burned out my triceps with lots of banded pressdowns
Looking back on my tuesday workout, I am thinking about just going with my briefs for this meet…I just feel so unconfident with the straps up on my suit, I think I can do 900 with my briefs and knee wraps, so I am just thinking about putting the suit away until I have more time and more help with my suit. I just cant get used to the feel of the bar on my back with the straps…We’ll see
I gotta go train with some other big boys I know at other local gyms in the N.E ohio area
[quote]gags wrote:
LB
deads- 1355 2255 3155 4015 4463 lost my goove, it got out in front and i fought it up, and was spent after that, f me, so did 3606
rdl’s(off of 2 25#'s stacked)- 225*8,8,8
oly sqts- 225*20, had to take 4 breaks, did this as punishment for missing my last 2 dead reps
abs, face pulls
not happy right now[/quote]
Definitely a good session man.
I think I’m going to work some more deads for reps in this next training cycle.
[quote]ExNole wrote:
gags wrote:
LB
deads- 1355 2255 3155 4015 4463 lost my goove, it got out in front and i fought it up, and was spent after that, f me, so did 3606
rdl’s(off of 2 25#'s stacked)- 225*8,8,8
oly sqts- 225*20, had to take 4 breaks, did this as punishment for missing my last 2 dead reps
abs, face pulls
not happy right now
Definitely a good session man.
I think I’m going to work some more deads for reps in this next training cycle. [/quote]
thanks Nole—i love doing deads, just wish i am currently working to get back in the 500’s where i was about a year ago, and then for whatever reason stoped doing them—good luck with yours
2/1/07- Thurs- ME DL- Medium Stress
A)BB Deadlift
225x5
275x3
325x2
365x1
405x1
430x1
PR- 455x1 (5lb PR)
460xMISS
(at end of workout) 405x1
B)Front Squats (to parallel)
225x3 x1 215x5
Notes: A bit pissed I didn’t hit more than a 5lb PR. But a PR is a PR I suppose. I was thinking of going for a 10-15lb PR right off the bat, but remembered your guys’ advice and took it slower. Good decision for sure. Then again, last time I tested deads I had a full deload week right before, pretty optimal sleep, lats weren’t sore, and quads weren’t fatigued…unlike this time.
I took a vid of the 465 attempt, I’ll post it when I find my camera cable. I’m not positive, I think I may not be sitting down enough, but I can’t tell if this is just because of poor technique or if my leverage actually won’t allow me to and I have to start it with my back parallel to the floor. I definetly have to add in some more dead-specific work.
Front squat kinda blew, but not suprising after the dead work. Also, felt a bit weird to stop at parallel, as I haven’t done this without a box in probably a year. I’ve either done box work or olympic style squats.
I’m going to test my free squat after this deload. I really hope it doesn’t dissapoint, but I’m pretty sure it won’t be as high as my box squat.
Light recovery tomorrow and left a little in the tank today so I can hopefully give a shot at a second lower body day at the end of this week.
-MAtt
[quote]gags wrote:
ya i was pretty much toast by the time i did those 20 reps, the things that kills me is last week i was only supposed to do 435 and i crushed it, probably could have done 465 for 5, but it wasnt in the schedule so i let it go, this week had just been f’d, hopefully sunday will bring good things—yaaay events
[/quote]
Yhea I hear you man, those days like yours last week thats why I hate and dont follow %'s etc now If your feeling it IMO go take that shit, that day. Only so many of those days things feel Light take advantage of them IMO
Keep up the hard work bro,
Phill
[quote]Matt McGorry wrote:
2/1/07- Thurs- ME DL- Medium Stress
A)BB Deadlift
225x5
275x3
325x2
365x1
405x1
430x1
PR- 455x1 (5lb PR)
460xMISS
(at end of workout) 405x1
B)Front Squats (to parallel)
225x3 x1 215x5
Notes: A bit pissed I didn’t hit more than a 5lb PR. But a PR is a PR I suppose. I was thinking of going for a 10-15lb PR right off the bat, but remembered your guys’ advice and took it slower. Good decision for sure. Then again, last time I tested deads I had a full deload week right before, pretty optimal sleep, lats weren’t sore, and quads weren’t fatigued…unlike this time.
I took a vid of the 465 attempt, I’ll post it when I find my camera cable. I’m not positive, I think I may not be sitting down enough, but I can’t tell if this is just because of poor technique or if my leverage actually won’t allow me to and I have to start it with my back parallel to the floor. I definetly have to add in some more dead-specific work.
Front squat kinda blew, but not suprising after the dead work. Also, felt a bit weird to stop at parallel, as I haven’t done this without a box in probably a year. I’ve either done box work or olympic style squats.
I’m going to test my free squat after this deload. I really hope it doesn’t dissapoint, but I’m pretty sure it won’t be as high as my box squat.
Light recovery tomorrow and left a little in the tank today so I can hopefully give a shot at a second lower body day at the end of this week.
-MAtt
[/quote]
I know the feeling but hell cant be to pissed it is a PR man thats good shit you lifted more than prior
Keep it up
Phill
[quote]Matt McGorry wrote:
2/1/07- Thurs- ME DL- Medium Stress
A)BB Deadlift
225x5
275x3
325x2
365x1
405x1
430x1
PR- 455x1 (5lb PR)
460xMISS
(at end of workout) 405x1
B)Front Squats (to parallel)
225x3 x1 215x5
Notes: A bit pissed I didn’t hit more than a 5lb PR. But a PR is a PR I suppose. I was thinking of going for a 10-15lb PR right off the bat, but remembered your guys’ advice and took it slower. Good decision for sure. Then again, last time I tested deads I had a full deload week right before, pretty optimal sleep, lats weren’t sore, and quads weren’t fatigued…unlike this time.
I took a vid of the 465 attempt, I’ll post it when I find my camera cable. I’m not positive, I think I may not be sitting down enough, but I can’t tell if this is just because of poor technique or if my leverage actually won’t allow me to and I have to start it with my back parallel to the floor. I definetly have to add in some more dead-specific work.
Front squat kinda blew, but not suprising after the dead work. Also, felt a bit weird to stop at parallel, as I haven’t done this without a box in probably a year. I’ve either done box work or olympic style squats.
I’m going to test my free squat after this deload. I really hope it doesn’t dissapoint, but I’m pretty sure it won’t be as high as my box squat.
Light recovery tomorrow and left a little in the tank today so I can hopefully give a shot at a second lower body day at the end of this week.
-MAtt
[/quote]
A pr is a pr man.
In training I very very rarely have it in me to hit a pr in an exercise and then go heavier. Usually when I try, its an exercise I very rarely do, or I just miss the damn weight.
Where did you miss the last one? Did it break the floor, miss at lockout?
2/1/07 Lower Body De Load
A. Good Morning, 135 x 10, 185 x 6, 225 x 6,6 235 x 6
B. DB Split Squat back leg elevated: 40 x 6, 60 x 6, 60 x 5
Alternated a few sets of standing crunches and back extensions, did some forearm extensor work/stretches, and got the hell out in about 35 minutes…
The boom
Word, man. I do very rarely do deadlifts. Last time was basically this summer. I got it a couple inches off the ground, not very far at all. That’s where I always stick. Hopefully this vid works. I appreciate any input.
-MAtt
EDIT: In case the vid doesn’t show up on here, it’s here as well
[quote]ExNole wrote:
Matt McGorry wrote:
2/1/07- Thurs- ME DL- Medium Stress
A)BB Deadlift
225x5
275x3
325x2
365x1
405x1
430x1
PR- 455x1 (5lb PR)
460xMISS
(at end of workout) 405x1
B)Front Squats (to parallel)
225x3 x1 215x5
Notes: A bit pissed I didn’t hit more than a 5lb PR. But a PR is a PR I suppose. I was thinking of going for a 10-15lb PR right off the bat, but remembered your guys’ advice and took it slower. Good decision for sure. Then again, last time I tested deads I had a full deload week right before, pretty optimal sleep, lats weren’t sore, and quads weren’t fatigued…unlike this time.
I took a vid of the 465 attempt, I’ll post it when I find my camera cable. I’m not positive, I think I may not be sitting down enough, but I can’t tell if this is just because of poor technique or if my leverage actually won’t allow me to and I have to start it with my back parallel to the floor. I definetly have to add in some more dead-specific work.
Front squat kinda blew, but not suprising after the dead work. Also, felt a bit weird to stop at parallel, as I haven’t done this without a box in probably a year. I’ve either done box work or olympic style squats.
I’m going to test my free squat after this deload. I really hope it doesn’t dissapoint, but I’m pretty sure it won’t be as high as my box squat.
Light recovery tomorrow and left a little in the tank today so I can hopefully give a shot at a second lower body day at the end of this week.
-MAtt
A pr is a pr man.
In training I very very rarely have it in me to hit a pr in an exercise and then go heavier. Usually when I try, its an exercise I very rarely do, or I just miss the damn weight.
Where did you miss the last one? Did it break the floor, miss at lockout?[/quote]
[quote]Matt McGorry wrote:
Word, man. I do very rarely do deadlifts. Last time was basically this summer. I got it a couple inches off the ground, not very far at all. That’s where I always stick. Hopefully this vid works. I appreciate any input.
-MAtt
EDIT: In case the vid doesn’t show up on here, it’s here as well
ExNole wrote:
Matt McGorry wrote:
2/1/07- Thurs- ME DL- Medium Stress
A)BB Deadlift
225x5
275x3
325x2
365x1
405x1
430x1
PR- 455x1 (5lb PR)
460xMISS
(at end of workout) 405x1
B)Front Squats (to parallel)
225x3 x1 215x5
Notes: A bit pissed I didn’t hit more than a 5lb PR. But a PR is a PR I suppose. I was thinking of going for a 10-15lb PR right off the bat, but remembered your guys’ advice and took it slower. Good decision for sure. Then again, last time I tested deads I had a full deload week right before, pretty optimal sleep, lats weren’t sore, and quads weren’t fatigued…unlike this time.
I took a vid of the 465 attempt, I’ll post it when I find my camera cable. I’m not positive, I think I may not be sitting down enough, but I can’t tell if this is just because of poor technique or if my leverage actually won’t allow me to and I have to start it with my back parallel to the floor. I definetly have to add in some more dead-specific work.
Front squat kinda blew, but not suprising after the dead work. Also, felt a bit weird to stop at parallel, as I haven’t done this without a box in probably a year. I’ve either done box work or olympic style squats.
I’m going to test my free squat after this deload. I really hope it doesn’t dissapoint, but I’m pretty sure it won’t be as high as my box squat.
Light recovery tomorrow and left a little in the tank today so I can hopefully give a shot at a second lower body day at the end of this week.
-MAtt
A pr is a pr man.
In training I very very rarely have it in me to hit a pr in an exercise and then go heavier. Usually when I try, its an exercise I very rarely do, or I just miss the damn weight.
Where did you miss the last one? Did it break the floor, miss at lockout?
[/quote]
if i had any advice to offer it would be too bring your feet together a lil more, and get your ass down a lil more…kinda looks like you tried to sldl it…i have the same probs
[quote]gags wrote:
if i had any advice to offer it would be too bring your feet together a lil more, and get your ass down a lil more…kinda looks like you tried to sldl it…i have the same probs[/quote]
Id say the same thing on the getting ass down and initial drive try and get the hips glutes in it squeeze that ass and drive through.
Hit some deficit work for sure and IMO, yes the box sqautting GM’s etc help the DL but you also need to DL more than you are you say you rarely do them
Phill
Thanks guys. I actually tried some reps today when I was in the gym with a closer stance. It brought me back to a feeling that I had forgotten. When my feet are closer together, my arms feel taught as hell at the bottom of the lift. I’ll give this a try next time.
-MAtt
[quote]Phill wrote:
gags wrote:
if i had any advice to offer it would be too bring your feet together a lil more, and get your ass down a lil more…kinda looks like you tried to sldl it…i have the same probs
Id say the same thing on the getting ass down and initial drive try and get the hips glutes in it squeeze that ass and drive through.
Hit some deficit work for sure and IMO, yes the box sqautting GM’s etc help the DL but you also need to DL more than you are you say you rarely do them
Phill
[/quote]
2/2/07- Friday- Recover/Bloodflow
A)DB Swings
50x25 x25 x25 x20
B1)Pulldown Abs
90x8 100x10 110x6
B2)45 Degree Back Extension
25lb plate behind headx12 x12 x12
Notes: I was helping my friend/kid I’m going to train do his first heavy squat session today, so I was in the gym a little longer than need be.
ME Upper Feb 1st 07
OK this turned into a pressing fest didn?t plan it just did.
2A) Seated OH
135 x 3
155 x 3
185 x 1, 3 PR
195 x 1
Pins to eye level
195 x 1
Pin to top of head
195 x 3
205 x 2
Lock out 4?
205 x 5
225 x 5
Get out of rack and a few push presses
225 x 3
235 x 2 ( 2 sets ) was pretty shot by then
OK still crap loads I wont be doing the seated OH pressing again one odd thing today got dizzy as heck on every rep that first 185 stopped do to hitting pins but the main reason is it tweaks the heck out of my back that odd pressure straight down to the bench. I will switch to an High incline instead to lay off the back Hope it doesn?t effect tomorrown kind of aches now. Oh just decided to get some OK push presses after all that other crap good thing shoulder didn?t hurt today
2B) Chins Hold the Eccentrics then slow full rom chins
4a set for each push
Found out I can do neutral grip Chins with no elbow pain much like the shoulder with pressing
3A) DB Decline bench
100 x 8 (3sets)
Just used what I had left after the other crap
3B)DB Row
100 x 3 sets
3C)Cable Abs (heavy)
3 sets of HEAVY 5
Phill
ME bench
Had a headache almost all day, so holding my breath kind of sucked.
Reverse Band Bench, Green
425x1, this tied a PR for me, but this exercise doesn’t exactly get me excited. The bar doesn’t groove properly; there actually is really no eccentric part of the lift. I love reverse band deads (there is no eccentric portion of the lift to mess up), but I’m just really not a fan of lightened bench.
Lat pulldowns with fat bar
No idea, I did a bunch of sets of 6-8
Football Bar incline
185x4x3, paused, I liked these, even though they were hard. Definitely some extra ROM.
DE squat
235 w/green
6x2
pulls from 5 inch box
225x3, 315x3, 365x3
Reverse hypers, 4 plates/side
2x8
Standing abs
ME Lower
Warmup
Squat
barx12x2
135x8
225x5
275x1
315x1
355x1
Belt
395x1 - High by a few inches
I realized that besides having relatively weak quads (275 front squat), I’ve never had more weight on my back then my latest PR attempt.
High Pin Squat 10-12" ROM
315x1
Belt
405x2
425x2
435x2
These were tough, but I think they will definitely pay off. I think next week I’ll do low box squats followed by high pin squats.
RDL
135x3
225x3
315x3
Straps
405x3
425x3
365x6
I took these lower than normal, just a hair off the floor.
Sumo Pull
405x3
(almost 4)
GHR
13
These was a brutal one. I’m definitely going to be feeling it.