Phil, good to have you back. Speaking of back, you may have that little low back ache from traveling (you went to Colorado, right?) and all the prolonged sitting that happens with that. My back and hips always tighten up when I’m traveling. It also seems I’ve always hammered my low back and abs one or two days before an extended car trip, so I cuss myself on the way there.
I bet it goes away after a few days.
Nice work on the DB clean and press!
Just wanted to say welcome to the new guys! I’m fairly new here too and reading other’s logs has helped me and kept me even more motivated to push my numbers up.
on speed days do you use your raw max or suited max?
[quote]maraudermeat wrote:
obatiger11 wrote:
Thanks again Meat,
Yea, as I said I wasn’t sure I was going about it the right way and I want to get this setup right before I incorporate it into my workouts. Before getting into powerlifting, I was definitely someone who overtrained. Your typical “more is better” approach and it’s still a tough habit to break. With the weights being real light but going into 20-30 reps, is that enough to induce hypertrophy?
Upon your suggestion, I will drop the RE day for Squat/DL. I just assumed that if your were going to do RE for Bench you should do it for Squat/DL too.
How does this look:
RE Bench
Week 1
Week 2
Week 3 & 4 back to DE work
What i would do is save your RE day for the muscle groups that you normally wouldn’t hit very much on a ME day- shoulders, upper back, and biceps. I incorporate some RE at the end of my ME days to stimulate growth.
here’s an example of what I mean
ME bench day
bench
keep the reps below 5 and the sets to about 3 or 4
Another ME movenet below 5 reps and set to about 3 or 4
then some accessory work/RE for high reps- example-
flyes
pulldowns
rows
tricep extensions
I usually do these as drop sets or as a circuit
on a RE day I would pick three or four shoulder or upper back exercises and do them as a circuit or drop set them. i would then end with a couple sets of bicep work.
this is just what I do, you have to experiment to see what works for you, but I do believe you have had too much volume in the past to build strength and size for the long run.
[/quote]
I agree 100% whit what meat said plus Id add lower body and lower back work in the HIGH rep ranges more to aid recovery, and to hit weak areas more isolation type work for again recovery and growth. Thing is to learn how you react and DONT let it be a detriment to your ME days but an aid.
Phill
any chance of some tips/changes to my ME Lower day
Squat A2G
Bar x 6
135 x 5
205 x 5
225 x 5
245 x 3
265 x 3
275 x 3
285 x 1
295 x 1 miss, didn’t go down all the way so
295 x 1
300 x 1 PR!
Deadlift
bar x 5
135 x 5
225 x 5
265 x 3
285 x 3
315 x 1
335 x 1 PR but felt good so went for another
340 x 1 nailed it! PR
Leg Press
180 x 10
360 3x10
Long Stride BB Lunge
115 x 10
115 x 12
115 x 10
Back Ext + Hanging Leg Raise
BW + 25 3x12 3x8
Cheers
[quote]GNorm wrote:
any chance of some tips/changes to my ME Lower day
Squat A2G
Bar x 6
135 x 5
205 x 5
225 x 5
245 x 3
265 x 3
275 x 3
285 x 1
295 x 1 miss, didn’t go down all the way so
295 x 1
300 x 1 PR!
Deadlift
bar x 5
135 x 5
225 x 5
265 x 3
285 x 3
315 x 1
335 x 1 PR but felt good so went for another
340 x 1 nailed it! PR
Leg Press
180 x 10
360 3x10
Long Stride BB Lunge
115 x 10
115 x 12
115 x 10
Back Ext + Hanging Leg Raise
BW + 25 3x12 3x8
Cheers[/quote]
Sure #1 I prob wouldnt full squat and DL in the same session to often that DL had to suffer.
This part need help
225 x 5
245 x 3
265 x 3
275 x 3
285 x 1
295 x 1 miss, didn’t go down all the way so
295 x 1
300 x
Bro take bigger jumps your taking the hell out of your self prior to the PR id stick to that 50 lb jump or so you had earlier. Youll likely nail some PR’s just from being fresher and you can ALWAYs add a set after you get that PR in that 90% or so zone.
Other than that looks good
[quote]GNorm wrote:
any chance of some tips/changes to my ME Lower day
Squat A2G
Bar x 6
135 x 5
205 x 5
225 x 5
245 x 3
265 x 3
275 x 3
285 x 1
295 x 1 miss, didn’t go down all the way so
295 x 1
300 x 1 PR!
Deadlift
bar x 5
135 x 5
225 x 5
265 x 3
285 x 3
315 x 1
335 x 1 PR but felt good so went for another
340 x 1 nailed it! PR
Leg Press
180 x 10
360 3x10
Long Stride BB Lunge
115 x 10
115 x 12
115 x 10
Back Ext + Hanging Leg Raise
BW + 25 3x12 3x8
Cheers[/quote]
Less sets!!
300 max means that 270 is 90%. You have 4 attempts over 90% before you even take your max.
Thats just a ton of work and wasted energy that could be put into getting a higher squat.
TRy something like
barx as many as you need to feel loose
135x10
185x5
245x1
300x1PR
Then after that get your work sets in. You’ll have enough so that maybe next time you’ll be able to get a lot more.
thats why I asked… thanks guys.
ME Squat Feb 20th 2007
Hmm wasn?t really amped going Im kind of drab and stayed that way through the session but the Numbers were good
SSbar Box Squat (16?box)
Bar x ton
155 x 5
205 x 5
245 x 5
295 x 3
355 x 3
405 x 3 ( 1 rep PR only 2 last time and this time easy 3)
425 x 3 (20 lb PR last one was UGLY!! NI actually gave up for a sec and then said NO and ground it out)
445 x 1 got it but weren?t pretty
Man almost wish I had went for a 1 rep PR think I may have had it but this 3 rep stuff seems to be working
Zercher DL ( these are crazy low I elevate it 4 inches but man its LOW getting the elbows under that bar)
135 x 5
225 x 3
315 x 1 (40lb PR SWEET!!)
325 x 1 (50 lb PR!!!)
Talk about nailing the low back etc. this was crazy easy compared to last time last time it was all I had to get 275 this second time doing them nailed a 50lb PR I think its all the Keg work etc.
oly close stance squat Not sure why but
135 x 15
High step ups 35 inches
BW + 40lb vest 3 x 10
Decline sit ups 70lbs
3 x 8
All in all good session now just some conditioning days and an assistance day and Saturday will be event day It will be interesting to see how next weeks ME goes with just one day rest after the events just give er my all and then have those three days rest prior to events again
Phill
[quote]Phill wrote:
ME Squat Feb 20th 2007
Hmm wasn?t really amped going Im kind of drab and stayed that way through the session but the Numbers were good
SSbar Box Squat (16?box)
Bar x ton
155 x 5
205 x 5
245 x 5
295 x 3
355 x 3
405 x 3 ( 1 rep PR only 2 last time and this time easy 3)
425 x 3 (20 lb PR last one was UGLY!! NI actually gave up for a sec and then said NO and ground it out)
445 x 1 got it but weren?t pretty
Man almost wish I had went for a 1 rep PR think I may have had it but this 3 rep stuff seems to be working
Zercher DL ( these are crazy low I elevate it 4 inches but man its LOW getting the elbows under that bar)
135 x 5
225 x 3
315 x 1 (40lb PR SWEET!!)
325 x 1 (50 lb PR!!!)
Talk about nailing the low back etc. this was crazy easy compared to last time last time it was all I had to get 275 this second time doing them nailed a 50lb PR I think its all the Keg work etc.
oly close stance squat Not sure why but
135 x 15
High step ups 35 inches
BW + 40lb vest 3 x 10
Decline sit ups 70lbs
3 x 8
All in all good session now just some conditioning days and an assistance day and Saturday will be event day It will be interesting to see how next weeks ME goes with just one day rest after the events just give er my all and then have those three days rest prior to events again
Phill
[/quote]
good job on the PR’s. The Volumeator strikes again.
The lower work is going really well for you. I’ve never tried Zercher deads before. I’m only 5’9" and can’t imagine getting that low. You’re over 6’ right? that’s got to be hard. how do you keep your back arched?
meat
[quote]obatiger11 wrote:
Meat,
Thanks for the response. I went back and re-read some of the articles I looked through before just to try to analyze for more detail. I will keep the ME Squat/DL (Mondays) and ME Bench (Wednesday) and do RE Squat/DL on Friday and RE Bench on Sunday. Here is what I outlined (please critique/bash/flame/offer advice). I plan to rotate RE and DE every two weeks. I will also rotate the exercises with the RE and DE every two weeks.
RE Squat/DL
Leg Press 3-4 sets x Max reps (not sure what wt I will use haven’t used leg press in over a year).
Rev. Hyper 3-4 sets x 10-12reps
Good Mornings w/30% of 3RM 3-4 sets x 10-12 reps
HS Curls 3-4 x 10-12 reps
Abs 3-4 x 10-12 reps
RE Bench
DB Bench 3 x Max reps
Close-Grip Bench 4x10
Rolling/Roll back DB Tri Ext. 4x10
Lat. Pulldown (supine grip) 4x10
Seated row “v” grip 4x10
Lateral raises 4x10
EZ bar curls 4x10
Man that looks like a shitload of volume!! Is it too much?
Thanks!![/quote]
One of two things would probably happen if you did what you outlined: most of the sets would be garbage, or you would do them with solid intensity and sleep for 12 hours a day.
The Repetition Method is simply moving a submaximal weight for reps. I define this as anything between 70 and 90 percent of your max (for barbell lifts). Obviously, you use this when you do assistance work, and machine work.
Also, though, performing 3x3, 5x5, etc. with barbell lifts can be very good for intermediate lifters. I use it in place of DE or ME day for bench/squat. Performing a 3-5x3 with 80-85%. So, you could do an RE day, and the only change would be the first lift. (Just substitute it for DE or ME.)
I know I have written a lot here, but the main thing I want to get across is that the Repetition Method is not volume for volume’s sake; it is a tool that can be equally as important as ME or DE training. When using it for barbell lifts, it is usually best to keep the reps to 6 and under with 80-89% (unless you are going for max reps). Keep your workouts between 3 and 5 exercises and make them count.
Here are RE/RM lifts I do as first exercises:
Bench Press
Squat
Board Presses (2-3)
Here are RE/RM lifts I use as assistance exercises:
Deficit Deadlifts
Rack/Pin Pulls
Board Presses
Floor Press
Incline Press
Good Mornings
I do all of these exercises for 2-3 sets of 3-5 reps. I hope this helps.
Reading: Jack Reape’s: Somehwere Between Columbus and Moscow; it’s in the powerlifting section at Elite I believe.
2/19 ME bench
2 board, 315x3
Close grip incline, 225x5, 225x3, 185x9
DB rows: 120x20
2/20 ME squat
SSB low box, 395x1
Speed Pulls, 80 lbs/chain, 275x1x6
Reverse hypers, 3x8
Pulldowns, 4x10
[quote]maraudermeat wrote:
good job on the PR’s. The Volumeator strikes again.
The lower work is going really well for you. I’ve never tried Zercher deads before. I’m only 5’9" and can’t imagine getting that low. You’re over 6’ right? that’s got to be hard. how do you keep your back arched?
meat[/quote]
Thanks bro I know damn lower is going NUTS I moved it to second following the upper to make upper priority due to well im weak as piss in pressing etc but its coming not near like lower.
Give em a whirl bro there nuts. yes very damn low I cant get it off the floor yet have to jack it up 4 inches but still thats damn low getting elbows down there and yes im 6 or 6’1 or so. Keep an arch I dont thats the first move to bring that back up its kind of like doing the stones off the ground. many of these strongman thing you have to throw all those lifting rule out the window and just do it. LOL
Thx again
Phill
Workouts the last two days have been pretty short as I’m coaching baseball now. I may go to a fullbody approach as things get going. Anyway, here are my major exercises.
Monday
Floor Press: 275x1x5 (about 95% of max)
Came to realize that this bar was bent as all hell too.
Tuesday
Low Box Squat: up to 345x1 with a real solid pause. Left 20 or so pounds in the rack too, but I had to get going.
Did some condtioning too on bench day.
DE Lower
Warmup
Box Squat 1-2" under parralel
barxbunch x two sets
135x8
225x2
255x2
275x2
295x2
225x2
275x2
315x2
The 315 and 295’s were slower, but that’s ok. The second 315 wasn’t on the box as long as it should have been.
Sumo Dead
225x5
315x5
405x6-7 PR
I’m not sure if it was 6 or 7 on the 405’s but they were flying. Previous was 405x4, going to up it to 425 until I hit 5, then 445 etc.
Leg Press
Weight is in # plates total.
4x10
6x10
10x10
12x8
I could see this helping my squat. No idea what weight I should be doing. I moved my feet out to squat stance for the last few sets.
Face pulls
3 sets
My chest is killing me from yesterday’s bench marathon.
Nice work everyone…PRs seem to be flying up this week!
-MAtt
2/20/07- Tuesday- ME Bench- High Stress
A)Fat Bar Floor Press
105x5
200x3
250x2
270x1
285x1
295x1 (10lb PR)
300x1 (15lb PR) (a little cieling humping)
280x1
270x1
B1)Medium Prone Grip Pullups (shoulder width)
(BWx5) +45x5 +50x5 x5 +45x4
B2)Incline Close Grip BB Bench
205x5 195x6 205x5 195x6
C)Prone Grip Chest Supported T-Bar Row
(plate loaded)
90x8 x8 x6
Notes: “Fuck yes!” That’s a direct quote from after I finished the 300 floor press. There’s usually a 10-15lb carryover on my floor press to bench press, so I know that 300 is there when I want it. My ass humped the ceiling on it a little, but it’s still good.
Call me obsessed but I actually had trouble sleeping last night because I was anticipating coming of the deload so much.
My last bench PR I had chicken parm with ziti before, and this time I had 20 chicken nuggets. I think I’m going to develop a new supplement called “TransFatTech”. Who wants in?
-MAtt
Um no thanks lol. There would be a heap of half digested chicken nuggets all over the floor if I did that. I can’t eat for atleast 2 hours before lifting, usually 3 on leg day. Great work on the PRs though.
[quote]Matt McGorry wrote:
My last bench PR I had chicken parm with ziti before, and this time I had 20 chicken nuggets. I think I’m going to develop a new supplement called “TransFatTech”. Who wants in?
-MAtt
[/quote]
Thx sorry missed this.
Very true on that travel etc I did a lot of flying and driving and since my crazy long drive from Montana any prolonged siting aggravates my sciatic nerve in my ass and runs up my back likely did it. and just seems not training I get sore LOL
Thx On the DB pressing that 120 man wanted it to go just shoulder werent ready not to press it but keep it stable time an progress Ill nail em.
Phill
[quote]Norweige wrote:
Phil, good to have you back. Speaking of back, you may have that little low back ache from traveling (you went to Colorado, right?) and all the prolonged sitting that happens with that. My back and hips always tighten up when I’m traveling. It also seems I’ve always hammered my low back and abs one or two days before an extended car trip, so I cuss myself on the way there.
I bet it goes away after a few days.
Nice work on the DB clean and press![/quote]
[quote]ExNole wrote:
DE Lower
Warmup
Box Squat 1-2" under parralel
barxbunch x two sets
135x8
225x2
255x2
275x2
295x2
225x2
275x2
315x2
The 315 and 295’s were slower, but that’s ok. The second 315 wasn’t on the box as long as it should have been.
Sumo Dead
225x5
315x5
405x6-7 PR
I’m not sure if it was 6 or 7 on the 405’s but they were flying. Previous was 405x4, going to up it to 425 until I hit 5, then 445 etc.
Leg Press
Weight is in # plates total.
4x10
6x10
10x10
12x8
I could see this helping my squat. No idea what weight I should be doing. I moved my feet out to squat stance for the last few sets.
Face pulls
3 sets
My chest is killing me from yesterday’s bench marathon.
[/quote]
Nice Pulling bro looks like some of the crazy stuff I do after my ME squats just pull some reps LOL coming along great keep it up.
Phill