[quote]
P.S- How many people on here currently compete in powerlifting?[/quote]
I am…
meat
2/12/07 ME Bench
A)ME Flat DB Bench (reps counted from bottom position)
20 x 5
40 x 5
60 x 3
80 x 3
100 x 3
115 x 3
130 x 3 x 4 (PR!)
B)Weighted Pullup=BW + 25 x 3 x 8
C1)Lying DB Extension=40 x 10 x 3
C2)Alternating DB Curl=40 x 10 x 3
C3)DB Rear Delt Fly w/ chest on ball=15 x 10 x 3
NOTES: The first time I pressed the 130s I barely got 3 reps. That was about a month ago. Yesterday I got four sets with three reps, and more easily than I got that first set a month ago. I attribute it to increased lat strength and stability from doing all the weighted vertical pulling, and getting my left triceps closer to par with my right.
I also got a pair of Nike FC shoes this weekend. I’m still training in a pair of Nike Air trail running shoes. The pair I got this weekend have a stiff, flat sole. When I tried them on I box-squatted off the bench in the store and immediately realized why this style of shoe (Sambas, Chuch Taylors, etc.) is so popular among powerlifters. Tomorrow is speed squat day and I can’t wait.
[quote]maraudermeat wrote:
Good luck and have fun. Don’t pull an Arnold out on the slopes. Talk to you when you get back.
Meat[/quote]
Yhea thats no shit NO TREEES!!! Dont go and get to much damn stronger than me while Im kickin back.
Thx,
Phill
[quote]harbinjc wrote:
P.S- How many people on here currently compete in powerlifting?[/quote]
Have four strongman comps this season so far havent made the commitment to 2 more. then have yet to pick the PL meets have one Im eyeballing for sure and several others. Id like to do at least one PL meet somewhere in this all ready somewhat packed sched. Im lucky in that there are a ton to choose from here in this area.
Phill
[quote]maraudermeat wrote:
P.S- How many people on here currently compete in powerlifting?
I am…
meat[/quote]
strongman for me, just like the westside principles, might give one a go in july though, a push pull…Gags
I just did a push/pull and am training for a full meet this summer.
ME Bench
This work out pretty much sucked.
3 Board
barx12
135x8
225x5
275x1
Added boards
315x1
365x No lift
365x No lift
My spot “who power lifts” wouldn’t keep his hands off the bar.
full range bench
315- Different guy, same problem. Damnit.
Did a couple split jerks than
Bench
275x6 (almost 7) PR
Cable Row
180x15
210x9
240x4
I’m going to can the boards for a while and next week I’m going to triple 315.
I might do some heavy pin presses on Friday because I havent in a while.
I had a super demanding workout last night, so I wasn’t expecting anything huge, but missing three lifts in a row because the spot can’t keep his hands off the bar pisses me off.
It has been snowing at my house for at least 24 straight hours. No schools open at all, so obviously no ME Squat today. The way things are looking all will be closed tomorrow, which means I may have to push it back to Thursday or maybe Friday (just do a combo day with RE upper).
Probably just as good though as my knee is a little tight right now. Tomorrow I will try and do some BW GPP and maybe take a walk in this friggen blizzard.
One quick question. I was looking in the Biotest store, trying to decide between the 5lb tub of Grow! and the 2lb tub of Metabolic Drive. Both are about the same price and I didnt know if people have had more success with one or the other, so if you have any advice on which one to get I would appreciate it.
2/13/06- Tuesday- ME Bench- DELOAD
A1)DB Bench Press
(75x5 85x5) 95x7 90x8 90x8
A2)Wide Neutral Grip Chins
(BWx6) BW+60x4 x4 x4
B1)Seated Close Neutral Grip Cable Rows
180x8 200(STACK)x6
B2)DB Lateral Raise (to side)
40x10 45x8
Active Recovery (minimal rest)------
C1)Pushups- x30 x20
C2)Lat Pulldown- (elbow tuck)80x20 x20
C3)Walking Lunges- BWx20 x30
D1)Band Pushdown- lightx25 x22 miniband unilateralx23
D2)Three Way Shoulder (front,side,rear raise) 5lbx30-30-30 X2
Notes: In an out in under 45 minutes. Hate high rep shit, but I’m able to tolerate it knowing it’s for the benefit of lifting heavier shit.
DB presses weren’t that easy. But that’s to be expected after a planned week of overreaching.
[quote]buckeye75 wrote:
It has been snowing at my house for at least 24 straight hours. No schools open at all, so obviously no ME Squat today. The way things are looking all will be closed tomorrow, which means I may have to push it back to Thursday or maybe Friday (just do a combo day with RE upper).
Probably just as good though as my knee is a little tight right now. Tomorrow I will try and do some BW GPP and maybe take a walk in this friggen blizzard.
One quick question. I was looking in the Biotest store, trying to decide between the 5lb tub of Grow! and the 2lb tub of Metabolic Drive. Both are about the same price and I didnt know if people have had more success with one or the other, so if you have any advice on which one to get I would appreciate it. [/quote]
I imagine you live in OH. The snow was almost a blessing, as it kept me out of the gym during my deload week.
Buy the Grow!
Hope everyone is doing well. Its been a few days since I posted. Things are going good and I have been setting new PR’s in my ME lifts. Of course, I got more questions for you guys. Anybody do “extra workouts” in between ME and DE days? I found some articles on the Westside website about this stuff.
I have been looking for ways to build in more hypertrophy work and thought extra workouts might be a good way of doing this. Is there a particular set x rep scheme one should follow or are these done for time?
Could I do a chest, triceps, lat, upper back, delt, abs and biceps exercise in these extra workouts if I stay under 30 minutes? I do ME Squat/DL on Monday, ME Bench on Wednesday, DE Squat/DL on Friday and DE Bench on Sunday. Would it be best to do the extra workouts on Tuesday (legs) and Thursday (upper body)?
Is there anything which should be avoided during these extra workouts? Sorry for all the questions. Just looking to get this right.
[quote]obatiger11 wrote:
Hope everyone is doing well. Its been a few days since I posted. Things are going good and I have been setting new PR’s in my ME lifts. Of course, I got more questions for you guys. Anybody do “extra workouts” in between ME and DE days? I found some articles on the Westside website about this stuff.
I have been looking for ways to build in more hypertrophy work and thought extra workouts might be a good way of doing this. Is there a particular set x rep scheme one should follow or are these done for time?
Could I do a chest, triceps, lat, upper back, delt, abs and biceps exercise in these extra workouts if I stay under 30 minutes? I do ME Squat/DL on Monday, ME Bench on Wednesday, DE Squat/DL on Friday and DE Bench on Sunday. Would it be best to do the extra workouts on Tuesday (legs) and Thursday (upper body)?
Is there anything which should be avoided during these extra workouts? Sorry for all the questions. Just looking to get this right. [/quote]
I do extra stuff, but its not really a “workout”. I’ll do band pull aparts, external rotations, lateral raises, band pushdowns plus mobility work.
I think if you go heavy enough for a hypertrophy workout you could hurt your ME days. I alternate my DE and RE stuff in two week blocks usually, which is where I think I get the most of my hypertrophy training.
[quote]Mr. Bear wrote:
buckeye75 wrote:
It has been snowing at my house for at least 24 straight hours. No schools open at all, so obviously no ME Squat today. The way things are looking all will be closed tomorrow, which means I may have to push it back to Thursday or maybe Friday (just do a combo day with RE upper).
Probably just as good though as my knee is a little tight right now. Tomorrow I will try and do some BW GPP and maybe take a walk in this friggen blizzard.
One quick question. I was looking in the Biotest store, trying to decide between the 5lb tub of Grow! and the 2lb tub of Metabolic Drive. Both are about the same price and I didnt know if people have had more success with one or the other, so if you have any advice on which one to get I would appreciate it.
I imagine you live in OH. The snow was almost a blessing, as it kept me out of the gym during my deload week.
Buy the Grow! [/quote]
Well I was looking forward to getting in a heavy squat since I missed my heavy leg day last tuesday cuz of my rib, so I braved the fuckin drive to the gym on 76, which was like a gauntlet to hell, but I figured I was already out there, might as well make it. I even made it 9 minutes early to the gym, just to find out they were closing early, so I drove out there for nothing.
I was finally forced to go home and pretend to workout by doing some foam roller work and stretching, I was pissed. I got in my “GPP” by shoveling a foot of snow and about 10,000 square feet of driveway and road to get all the cars out of the driveway today…this sucks.
P.S- The “natural flavor” tastes like plain coffee creamer…thats okay if you like that. Taste wise I am obligated by my taste buds to reccomend the Metabolic Drive…UNLESS it is a matter of cost, then something is better than nothing…
[quote]harbinjc wrote:
Mr. Bear wrote:
buckeye75 wrote:
It has been snowing at my house for at least 24 straight hours. No schools open at all, so obviously no ME Squat today. The way things are looking all will be closed tomorrow, which means I may have to push it back to Thursday or maybe Friday (just do a combo day with RE upper).
Probably just as good though as my knee is a little tight right now. Tomorrow I will try and do some BW GPP and maybe take a walk in this friggen blizzard.
One quick question. I was looking in the Biotest store, trying to decide between the 5lb tub of Grow! and the 2lb tub of Metabolic Drive. Both are about the same price and I didnt know if people have had more success with one or the other, so if you have any advice on which one to get I would appreciate it.
I imagine you live in OH. The snow was almost a blessing, as it kept me out of the gym during my deload week.
Buy the Grow!
Well I was looking forward to getting in a heavy squat since I missed my heavy leg day last tuesday cuz of my rib, so I braved the fuckin drive to the gym on 76, which was like a gauntlet to hell, but I figured I was already out there, might as well make it. I even made it 9 minutes early to the gym, just to find out they were closing early, so I drove out there for nothing.
I was finally forced to go home and pretend to workout by doing some foam roller work and stretching, I was pissed. I got in my “GPP” by shoveling a foot of snow and about 10,000 square feet of driveway and road to get all the cars out of the driveway today…this sucks.
P.S- The “natural flavor” tastes like plain coffee creamer…thats okay if you like that. Taste wise I am obligated by my taste buds to reccomend the Metabolic Drive…UNLESS it is a matter of cost, then something is better than nothing…[/quote]
I like to do one scoop Met Drive mixed with 1 scoop Grow! Comes out a little cheaper in the end and doesnt taste like licking a piece of wood.
-MAtt
todays training—started out awful by locking my only set of keys in the car while heating it up/ scraping the windows, banging on some ice and it made the car lock itself…got a new key cut after an hr or so
1.10"log c+p- 1105 1603,3,3
2. deads- 1355 2455 3335 3651 4203
3. back to log-1603 1803 2002
4.32kg kbell presses, swings…not too much here
My sympathies to all whose training (and whatever else) is getting messed up due to the weather. It snows once or twice a year here and everyone freaks out anytime more than 1/2" accumulates. Sort of embarrasing.
2/14/07 DE Lower Body
A)DE Box Squat (14" box)=215 + light bands x 2 x 8
B)DE Dead=335 x 1 x 7
C)GMs=195 x 6 x 5
D1)Hammer Strength Calf Press Waste of Space=450 x 6 x 4
D2)Hanging Pike=8 x 3
E)Single-Arm Mini-Band Pushdows w/ left arm=50 x 1, 25 x 2
F)Shindigs (dorsiflexion w/ mini band)=15 x 2 each leg
NOTES: Got to squat and pull in my new Nike FC shoes today. They have a stiff, flat sole and are so much better to train in than my regular trail running shoes it’s ridiculous.
GMs felt really good–I’ve been going up in twenty pound jumps and reducing the reps by two per set each week, trying to keep the total set/rep volume around 30 . I should hit 225 x 5 x 5 in two weeks. I know that’s kind of weak for a 520 pound deadlifter, but oh well. First time I’ve really worked at these, and I can see why they’re so popular as a sq/dl assistance exercise.
Looking forward to ditching the DE bench in favor of some moderate rep work on Friday.
Reps Weight Volume
DE Bench with mini bands 7 95 665
3 135 405
3 135 405
3 135 405
3 135 405
3 135 405
3 135 405
3 135 405
3 135 405
Volume 3905
1 Arm BO Row
15 75 1125
15 75 1125
15 75 1125
Volume 3375
Floor Presses
5 225 1125
5 225 1125
5 225 1125
5 225 1125
Volume 4500
Tate Presses
15 25 375
15 25 375
11 25 275
Just curious if anyone else here uses DE bench and why or why not? Thanks
2/14/07 ME LB St. Valentine’s Day Massacre (on me)
A. Deadlift
245 x 5, 315 x 3, 365 x 2, 405 x 1, 435 x 1, 465 x 1, 485 x MISS (didnt even leave the fucking floor more than an inch!!)
425 x 1 (slow)
OK. What the hell is this, my previous best deadlift was 500 lbs and it was easy. That was months ago, however. I guess I’m just weaker than I was. Fucking sucked.
Furthermore, with my long arms and all, its very very very unlike me to have my DL stick at the BOTTOM.
I think my form may have been shitty, with my ass too high.
B. Front Squat
225 x 5, 5, 5
GM - 135 x 8, x 5 (my lower back Hurt at this point… I did something wrong form-wise on the DL i believe.)
finished with cable abs and a lil treadmill walking.
What a shitty day. I need to remedy this, form being off (i believe).
Hope everyone is staying warm and strong,
boom
[quote]JimmyBoom wrote:
2/14/07 ME LB St. Valentine’s Day Massacre (on me)
A. Deadlift
245 x 5, 315 x 3, 365 x 2, 405 x 1, 435 x 1, 465 x 1, 485 x MISS (didnt even leave the fucking floor more than an inch!!)
425 x 1 (slow)
OK. What the hell is this, my previous best deadlift was 500 lbs and it was easy. That was months ago, however. I guess I’m just weaker than I was. Fucking sucked.
Furthermore, with my long arms and all, its very very very unlike me to have my DL stick at the BOTTOM.
[/quote]
That’s shitty, man. You’re making me deathly scared of having to ever take 10 days off from lifting, haha.
Have you been hitting the posterior chain as hard as you were before? Look back in your log and see what you were doing a month or two before you hit the 500. You might find a correllation with your parallel box squat and deadlift…if I remember correctly, the 2 went up pretty simultaneously.
Also, you using the yanking and jerking arm-bend start form on the deadlift (ala Jansen) or are you starting it from shooting the hips low?
-MAtt
Just popping in to check make sure your all training friggin hard while Im chillin, drinking micro brews, skiing and eating way to damn much good food. made it so far with no tree collisions etc. Ill be damn ready for spring after this friggin cold.
Stay strong,
Phill