[quote]Phill wrote:
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[/quote]
Actually Phil, since you’ve been gone we’ve made a collective decision to leave the darkside for BodyPump. I’ve been doing some water aerobics for active recovery on days I’m not “hitting the weights”, plus I’m trying to hook myself a widowed sugar mama.
Main problem I had was keeping my balance. Hopefully that will improve over time.
Leg Curls
60 x 10
80 x 10
100 x 7
Coming off ACL surgery, my right hamstring is still severely lacking in comparison to my left, but the 100 pounds was good. Doesn’t seem like much, but it was good for me.
Heavy dumbbell holds
80lbs x 60 sec each
Overall: I’m pretty weak, but looking to get stronger and lose a lot of weight. I’m on T-Dawg right now and it’s working good, lost about 10 pounds so far in 4 weeks.
Windmill, I don’t use a dynamic day any more for health reasons, as my shoulders just can’t take it. Ten years of football didn’t treat my shoulders real well. I found that D/E day just irritated them, so I went to rep work. I am thinking of re-introducing the day with either some plyo pushups or some med-ball throws.
No schools open again today, sholved two driveways with over a foot of snow in them. I can’t wait till tomorrow for some lifting.
missed some things yesterday so added an extra day–recovery type
1.milt.press-10040something
2.pullups/chins-bw30something
3.cleans- 80kg2,2 902 100*1, 1 high pull
-felt okay, could do more weight if i went back to my ghetto version, but staying with the proper form and working my way up.
4. abs
ME squat/dead
Box squat -parallel
0x10
135x6
225x6
315x3
405x3
495x2
585x1
675x1
700x big goose egg. unracked it and took it down well. got to the box and exhailed by accident- no power to come up.
close stance lung
0x10
115x8
145x8
sissy hacks
0x10
0x15
0x20
lower back is toast. all in all good workout. I will hit the 700 next time…
This may not seem like much but in July I set a PR in the olympic squat of 295x1, so I’ve made a lot of progress. I think I’ll have 405 on the squat soon enough.
My quads are definitely the weak link in these. I don’t have any real problems until I’m well above parrallel.
I havn’t done these at this setting in a long time and don’t know my PR. My best 1" ABOVE the knee is 495x5, so I think this is quite a bit better than that.
GHR w/mini
12,8,5
Haning Leg Raises
2 sets
Face pulls
3 sets
Good workout, going to a really short and fast DE bench tommorow then take the weekend off.
[quote]maraudermeat wrote:
ME squat/dead
Box squat -parallel
0x10
135x6
225x6
315x3
405x3
495x2
585x1
675x1
700x big goose egg. unracked it and took it down well. got to the box and exhailed by accident- no power to come up.
close stance lung
0x10
115x8
145x8
sissy hacks
0x10
0x15
0x20
lower back is toast. all in all good workout. I will hit the 700 next time…
meat
[/quote]
Damn, thats a serious workout meat.
How did the jump feel from 675? Thats not a huge jump, definitely in the 95% range.
How did the jump feel from 675? Thats not a huge jump, definitely in the 95% range.[/quote]
675 is the most that I’ve done in the past. the jump felt huge especially after already doing 675. the hardest part was unracking it with the wide stance. I use aerobic steps as the box and they are very wide. It was a very helpless feeling being down on that box after accidentally letting out my air.
Hopefully I’ll get it next time.
[quote]maraudermeat wrote:
Damn, thats a serious workout meat.
How did the jump feel from 675? Thats not a huge jump, definitely in the 95% range.
675 is the most that I’ve done in the past. the jump felt huge especially after already doing 675. the hardest part was unracking it with the wide stance. I use aerobic steps as the box and they are very wide. It was a very helpless feeling being down on that box after accidentally letting out my air.
Hopefully I’ll get it next time.
thanks for asking,
scott[/quote]
I can imagine, I don’t really like the aerobic steps and I’m no where near that weight.
This may not seem like much but in July I set a PR in the olympic squat of 295x1, so I’ve made a lot of progress. I think I’ll have 405 on the squat soon enough.
My quads are definitely the weak link in these. I don’t have any real problems until I’m well above parrallel.
I havn’t done these at this setting in a long time and don’t know my PR. My best 1" ABOVE the knee is 495x5, so I think this is quite a bit better than that.
GHR w/mini
12,8,5
Haning Leg Raises
2 sets
Face pulls
3 sets
Good workout, going to a really short and fast DE bench tommorow then take the weekend off. [/quote]
good job on the PR’s! This workout looked a lot like a ME day. How do you separate your ME and RE days?
What are you doing to strengthen your quads. Besides a quad weekness, you coul also have a form issue. How wide a stance do you take? Also do you really concentrate on spreading the floor on the way up?
[quote]maraudermeat wrote:
good job on the PR’s! This workout looked a lot like a ME day. How do you separate your ME and RE days?
What are you doing to strengthen your quads. Besides a quad weekness, you coul also have a form issue. How wide a stance do you take? Also do you really concentrate on spreading the floor on the way up?
keep the progress coming…
Scott[/quote]
Usually my RE days get a little higher in the reps, I just decided to do some rep maxes, I was hoping to hit 5’s on both exercises.
My stance on parrallel sqats is wider than shoulder width, but not by very much. For the quads I’ve been doing close stance o-squats and then on ME day doing high pin squats later in the workout.
I work on spreading the floor, but there could definitely be squat form issues too. Its the lift im the least comfortable with
NICE!!! I go and start sucking down brew eating lbs of ribs, hitting the slopes and you all go frosted latte swiss ball and body pump. GREAT.
Now the widowed sugar momma Bro arent we all
Phill
[quote]Norweige wrote:
Actually Phil, since you’ve been gone we’ve made a collective decision to leave the darkside for BodyPump. I’ve been doing some water aerobics for active recovery on days I’m not “hitting the weights”, plus I’m trying to hook myself a widowed sugar mama.
[/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
[/quote]
I agree and say also look at your RE/DE days. when I hit a point of regression on my DL I was simply doing to damn much and seems the first thing to suffer is the DL.
[quote]maraudermeat wrote:
ME squat/dead
Box squat -parallel
0x10
135x6
225x6
315x3
405x3
495x2
585x1
675x1
700x big goose egg. unracked it and took it down well. got to the box and exhailed by accident- no power to come up.
close stance lung
0x10
115x8
145x8
sissy hacks
0x10
0x15
0x20
lower back is toast. all in all good workout. I will hit the 700 next time…
meat
[/quote]
DAMN the unthinkable I didnt think you missed. Thats the first miss in hell I have no idea I cant remember you posting one.
Im sure it’ll make you all the more determined to come backa nd nail that shit next time ,
Phill
[quote]ExNole wrote:
maraudermeat wrote:
good job on the PR’s! This workout looked a lot like a ME day. How do you separate your ME and RE days?
What are you doing to strengthen your quads. Besides a quad weekness, you coul also have a form issue. How wide a stance do you take? Also do you really concentrate on spreading the floor on the way up?
keep the progress coming…
Scott
Usually my RE days get a little higher in the reps, I just decided to do some rep maxes, I was hoping to hit 5’s on both exercises.
My stance on parrallel sqats is wider than shoulder width, but not by very much. For the quads I’ve been doing close stance o-squats and then on ME day doing high pin squats later in the workout.
I work on spreading the floor, but there could definitely be squat form issues too. Its the lift im the least comfortable with
thanks man[/quote]
I know meat is huge on them and I am becoming that way as well they are helping my back squat and DL it seems since making the conversion to conventional. You might try adding in Front squats. It will really bring those quads up and hits that posterior chain like a mother makes you keep the upper back well UP and thight.
I would also say dont ignore the leg press I think it gets a bad rap. I dont have access to one now but man when I did and starting using it HEAVY as an assistance it showed a glaring weakness that needed addressed.
[quote]Phill wrote:
ExNole wrote:
maraudermeat wrote:
good job on the PR’s! This workout looked a lot like a ME day. How do you separate your ME and RE days?
What are you doing to strengthen your quads. Besides a quad weekness, you coul also have a form issue. How wide a stance do you take? Also do you really concentrate on spreading the floor on the way up?
keep the progress coming…
Scott
Usually my RE days get a little higher in the reps, I just decided to do some rep maxes, I was hoping to hit 5’s on both exercises.
My stance on parrallel sqats is wider than shoulder width, but not by very much. For the quads I’ve been doing close stance o-squats and then on ME day doing high pin squats later in the workout.
I work on spreading the floor, but there could definitely be squat form issues too. Its the lift im the least comfortable with
thanks man
I know meat is huge on them and I am becoming that way as well they are helping my back squat and DL it seems since making the conversion to conventional. You might try adding in Front squats. It will really bring those quads up and hits that posterior chain like a mother makes you keep the upper back well UP and thight.
I would also say dont ignore the leg press I think it gets a bad rap. I dont have access to one now but man when I did and starting using it HEAVY as an assistance it showed a glaring weakness that needed addressed.
Keep it up
Phill
[/quote]
Thanks man, I’ll see about doing some sessions with both of those.
A)Flat BB Bench (touch and go)=225 x 8, 7, 4, 3, 3 + miss
B)Weighted Chins=BW + 27.5 x 3 x 8
C)Life Fitness Tricep Press=270 x 8 x 3
D)Reverse Grip EZ Curls=60 x 12 x 3
E)DB Shoulder Complex=12.5 x 7, 6, 5
NOTES: I’ve really got serious form issues with my bench. I decided to ditch the DE pressing for some rep work with 225, which I figured would be light enough to get some reps but heavy enough to force me into a groove. I thought I’d be able to do 225 x 8 x 3 no problem, but I didn’t even come close.
I had a spotter for my last set, in which I thought I’d get a double since I almost didn’t lock out the 3rd rep of the previous set. On the second rep, however, I found the groove, felt my triceps fire more, and the weight glided right up easier than the first couple reps of the first set. I promptly lost it for the third rep but still ground it up and tried a fourth out of frustration.
I’m excited to know there’s strength in me once I hone my technique. Fridays just haven’t been good days for me as of late.
D2)45 Degree Back Extension
45plateonbackx12 minibandx12
Notes: Decided to work up to a single very hard set of RDLs. Not sure if it was a PR, might’ve been- I’m pretty positive I’ve never done 360 on RDLs at all.
My front squat sucks. I didn’t want to challenge myself to hard today since it was a deload, but wow, I think my parallel front squat might be less than my ass to grass. Last time I checked, my ass to grass front squat was 255 for a double.
I’m going to add this in on my second lower body day for the next month. If this goes up, I’ll probably see some progress on squats and maybe even deads.
squat day(sorta)–was wiped from only eating twice all day, and taking a 4hr entrance test to a school i’m applying to
1.3"axel c+j-1404 1704 2003,2
2.sqts-2253 3151,1,1
3.db rows-10015,10
4.tate press-408 5010
was fing wiped after the axel, si just did some singles on sqts, very lightheaded after that axel
