[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]
HA nice work and the food thing man had three great lower body ME days and all of them I had a chicken roasting during and ate the whole thing after did It again today I think Im sticking to that it will be a constant in my lower body training LOL
Phill
Tuesday 2/20/07
M.E Lower
Safety Bar Squat
Went through warmups and work sets to finish with 600 on a 12" box…which is a 45 lb pr
I also put a light knee wrap on with that, pretty much just so I remember what they feel like because I hadnt had one in since my meet last september…
Speed pulls
275 with 40 lbs chain draped over each side
6x3
Reverse hyper…moderate weight today for 4x8
ghr 3x8
some good stretching…
taking next week off…just got to get in a good speed upper day thursday and a speed squat saturday
[quote]Matt McGorry wrote:
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
[/quote]
Great workout man.
I totally ate a bunch of chicken nuggets yesterday too. It was fat tuesday, that’s an excuse right?
2-21-07 LB Heavy with RE work
Front Squats bodybuilder style
175 x 5 x 3 sets
185 x 5 x 2 sets
I have only done front squats a couple of time. My left wrist is messed up so I am not comfortable trying to do them Oly style. I was shooting for 5 x 5 with them. The last 2 sets were a real grind, but I stayed upright and got good depth.
Leg Press
8 plates x 12 x 1 set
10 plates x 12,12, 15
I threw these in just to get a good pump going. I haven’t done these since last summer and after punishing myself with 2 weeks of snatch grip DLs I thought I’d do some higher rep stuff.
Speed Skater Squats
20# Dbs in each hand, 10 reps each leg x 2 sets
One Leg Back extensions
BW x 12 each leg x 4 sets
Finished with some high rep calf raises. My calves are so damn skinny and I never do any direct calf work, so I thought I’d throw these in.
I know this isn’t a PL type workout, but I needed a break from that type of training. I also want to gain back some lost size. Friday will be an RE upper body day.
Thanks. I was hoping posting on here would give me some more motivation, seeing how strong all you other guys are. Plus I can also get alot of good feedback.
[quote]Norweige wrote:
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.[/quote]
2/19/07 ME Bench (sorry I’m lagging on posting)
A)ME Floor Press (1st time doing these)
Bar x 8
95 x 5
135 x 3
185 x 1
225 x 1
245 x 1
265 x 1
275 x 1
285 x 1
295 x 1
305 x 1
315 x 1 (got a lift-off on this one, established a PR)
B)Weighted Pullup=BW + 25 x 3 x 8
C1)Lying DB Extensions=40 x 10 x 3
C2)Alt. DB Curl=40 x 10 x 3
C3)Rear Delt Fly on Ball=17.5 x 10 x 3
D)Blast Strap Fallouts=8 x 3
NOTES: I’m pleased with how my first attempt at floor presses went.
As I understand, you simply pause your triceps/elbows on the floor similarly to a box squat before pressing back up, right? For some reason, I thought my floor press would be less than my touch and go bench given the pause and all, but the reduced ROM helped me hit it heavier. Great confidence builder.
I was MUCH more aware of my elbows and triceps with my pressing on this day, and I think if I focus on finding the path of least resistance with elbow proprioception (I guess) my pressing will improve greatly. I know Jim Wendler mentions this in the Elite exercise index.
Also decided to throw in some fallouts to hit my abs a little more each week.
Also decided, if possible, I’d like to eat Jamie Eason’s ass for my post-workout meal today.
[quote]
Also decided, if possible, I’d like to eat Jamie Eason’s ass for my post-workout meal today.[/quote]
Norwiege–i’m with you here…and nice work
dead day
1.deads- 1355 2255 3155 3651 4051 4453,3 PR for a triple…and was pretty much dead after this.
2.Jerks- 1355 1853,3,3,3
3.pullups-bw3,5,3,3,4,3
4. rdl-2254…too whipped…so …
pullthroughs- stack10,8
GHR- bw8,8
5.floor press- 225*5,5
out…good session…
[quote]harbinjc wrote:
Tuesday 2/20/07
M.E Lower
Safety Bar Squat
Went through warmups and work sets to finish with 600 on a 12" box…which is a 45 lb pr
I also put a light knee wrap on with that, pretty much just so I remember what they feel like because I hadnt had one in since my meet last september…
Speed pulls
275 with 40 lbs chain draped over each side
6x3
Reverse hyper…moderate weight today for 4x8
ghr 3x8
some good stretching…
taking next week off…just got to get in a good speed upper day thursday and a speed squat saturday[/quote]
Looking solid bro
Phill
[quote]Dre Cappa wrote:
2-21-07 LB Heavy with RE work
Front Squats bodybuilder style
175 x 5 x 3 sets
185 x 5 x 2 sets
I have only done front squats a couple of time. My left wrist is messed up so I am not comfortable trying to do them Oly style. I was shooting for 5 x 5 with them. The last 2 sets were a real grind, but I stayed upright and got good depth.
Leg Press
8 plates x 12 x 1 set
10 plates x 12,12, 15
I threw these in just to get a good pump going. I haven’t done these since last summer and after punishing myself with 2 weeks of snatch grip DLs I thought I’d do some higher rep stuff.
Speed Skater Squats
20# Dbs in each hand, 10 reps each leg x 2 sets
One Leg Back extensions
BW x 12 each leg x 4 sets
Finished with some high rep calf raises. My calves are so damn skinny and I never do any direct calf work, so I thought I’d throw these in.
I know this isn’t a PL type workout, but I needed a break from that type of training. I also want to gain back some lost size. Friday will be an RE upper body day.
[/quote]
Nice work bro.
One thing its kind of nit picky but 5 rep is getting into the ME zone just feel it out make sure its not effecting your ME days by doing this I knowe for a long time I was able to do a ME type squat and DL day until the loads got a bit higher.
Im still no impressive lifter with 600+ DL 500 os so sqaut but I know now I just cant go Heavy two days even re work on a second day for DL, squat etc is very iffy I ned that healing time fafter ME to come back the next week fresh. I d the DE day and keep it light and fast then the RE work for hypertrophy on more isolation type stuff things that dont tax the whole body as much this is a Lot easier to recover from things that dont rerally load the spine and core heavy
Either way nice work feel it out and make ME day the priority. If something effects it in a negative way scrap it.
Phill
[quote]Norweige wrote:
2/19/07 ME Bench (sorry I’m lagging on posting)
A)ME Floor Press (1st time doing these)
Bar x 8
95 x 5
135 x 3
185 x 1
225 x 1
245 x 1
265 x 1
275 x 1
285 x 1
295 x 1
305 x 1
315 x 1 (got a lift-off on this one, established a PR)
B)Weighted Pullup=BW + 25 x 3 x 8
C1)Lying DB Extensions=40 x 10 x 3
C2)Alt. DB Curl=40 x 10 x 3
C3)Rear Delt Fly on Ball=17.5 x 10 x 3
D)Blast Strap Fallouts=8 x 3
NOTES: I’m pleased with how my first attempt at floor presses went.
As I understand, you simply pause your triceps/elbows on the floor similarly to a box squat before pressing back up, right? For some reason, I thought my floor press would be less than my touch and go bench given the pause and all, but the reduced ROM helped me hit it heavier. Great confidence builder.
I was MUCH more aware of my elbows and triceps with my pressing on this day, and I think if I focus on finding the path of least resistance with elbow proprioception (I guess) my pressing will improve greatly. I know Jim Wendler mentions this in the Elite exercise index.
Also decided to throw in some fallouts to hit my abs a little more each week.
Also decided, if possible, I’d like to eat Jamie Eason’s ass for my post-workout meal today.[/quote]
Nice work on that floor pressing I need to try then out as well once I get this bench / pain issue worked out
Oh and go get that ass dont take no for an answer thats a hell of a goal
Phill
[quote]gags wrote:
dead day
1.deads- 1355 2255 3155 3651 4051 4453,3 PR for a triple…and was pretty much dead after this.
2.Jerks- 1355 1853,3,3,3
3.pullups-bw3,5,3,3,4,3
4. rdl-2254…too whipped…so …
pullthroughs- stack10,8
GHR- bw8,8
5.floor press- 225*5,5
out…good session…[/quote]
Nice pulling bro
Phill
DOMS!!!
Damn my whole friggin body is sore tris upper lower back etc etc…
anyone else notice crazy DOMS following taking a week off seems evey time im forced to take a week out you come back and the soreness is magnified after that first w/o
it all good just something I notice see if any one else gets this
today just some conditioning some low rep reverse hypers, db work etc for recover very light and some stair sprints short but step just two flights all out ten - 15 sets see how Im feeling
Phill
[quote]Phill wrote:
gags wrote:
dead day
1.deads- 1355 2255 3155 3651 4051 4453,3 PR for a triple…and was pretty much dead after this.
2.Jerks- 1355 1853,3,3,3
3.pullups-bw3,5,3,3,4,3
4. rdl-2254…too whipped…so …
pullthroughs- stack10,8
GHR- bw8,8
5.floor press- 225*5,5
out…good session…
Nice pulling bro
Phill
[/quote]
thanks bro…deads are finaly starting move up again…i love it… now if only i could get my log press up
[quote]gags wrote:
Phill wrote:
gags wrote:
dead day
1.deads- 1355 2255 3155 3651 4051 4453,3 PR for a triple…and was pretty much dead after this.
2.Jerks- 1355 1853,3,3,3
3.pullups-bw3,5,3,3,4,3
4. rdl-2254…too whipped…so …
pullthroughs- stack10,8
GHR- bw8,8
5.floor press- 225*5,5
out…good session…
Nice pulling bro
Phill
thanks bro…deads are finaly starting move up again…i love it… now if only i could get my log press up [/quote]
I hear you 100% on that LOg man damn thing is killer.
ME bench- there won’t be any more runs for the Mr. Volume title with Phil on ME Bench day. I’m drastically cutting back the volume leading up to the bench contest.
2 Board -paused
405x4
495x2
570x1 PR
405x15
Decline
405x6
495x5
315x22
Flyes
80’s x 8
superset 80’s, 60’s and 40’s
that’s it…
meat
2/21/07- Wednesday- Active Recovery- High Stress
A1)Pushups on box- BWx25 x25
A2)Lat Pulldown- 80x25 100x20
A3)VMO Ext Rotation- 25x10 x10 x10
B1)Neutral Grip DB Press- 40lbx20
B2)Light Band Pushdowns- x25 x25 x20 x25
B3)Cable Face Pulls- 40x25 50x25
C1)3 Way Shoulder Raise- 5lbx30
C2)Cable Chest Fly- 30lbx35
315 for 22? Sweet Jesus. And you use on flyes what some people (me included) use for DB presses. Great work.[quote]maraudermeat wrote:
ME bench- there won’t be any more runs for the Mr. Volume title with Phil on ME Bench day. I’m drastically cutting back the volume leading up to the bench contest.
2 Board -paused
405x4
495x2
570x1 PR
405x15
Decline
405x6
495x5
315x22
Flyes
80’s x 8
superset 80’s, 60’s and 40’s
that’s it…
meat[/quote]
Hey Phill, thanks for the feedback. That heavy day was kind of like my ME. I said before right now I want to add some, so I took Meat’s advice and used a heavy first exercise with high rep accessory exercises.
If I do another LB day this week, it will either be speed oriented or a recovery session. I was also reading the Tate Talks Hypertrophy article, and he said if you wanted to work more towards hypertrophy, bump up your reps on your ME exercises so you can focus more on size work later in the workout without destroying your recovery.
But thanks again for the comment, feel free to pick apart my workouts and point out whatever you feel I’m doing wrong. That was my point of posting here.
[quote]Phill wrote:
Dre Cappa wrote:
2-21-07 LB Heavy with RE work
Front Squats bodybuilder style
175 x 5 x 3 sets
185 x 5 x 2 sets
I have only done front squats a couple of time. My left wrist is messed up so I am not comfortable trying to do them Oly style. I was shooting for 5 x 5 with them. The last 2 sets were a real grind, but I stayed upright and got good depth.
Leg Press
8 plates x 12 x 1 set
10 plates x 12,12, 15
I threw these in just to get a good pump going. I haven’t done these since last summer and after punishing myself with 2 weeks of snatch grip DLs I thought I’d do some higher rep stuff.
Speed Skater Squats
20# Dbs in each hand, 10 reps each leg x 2 sets
One Leg Back extensions
BW x 12 each leg x 4 sets
Finished with some high rep calf raises. My calves are so damn skinny and I never do any direct calf work, so I thought I’d throw these in.
I know this isn’t a PL type workout, but I needed a break from that type of training. I also want to gain back some lost size. Friday will be an RE upper body day.
Nice work bro.
One thing its kind of nit picky but 5 rep is getting into the ME zone just feel it out make sure its not effecting your ME days by doing this I knowe for a long time I was able to do a ME type squat and DL day until the loads got a bit higher.
Im still no impressive lifter with 600+ DL 500 os so sqaut but I know now I just cant go Heavy two days even re work on a second day for DL, squat etc is very iffy I ned that healing time fafter ME to come back the next week fresh. I d the DE day and keep it light and fast then the RE work for hypertrophy on more isolation type stuff things that dont tax the whole body as much this is a Lot easier to recover from things that dont rerally load the spine and core heavy
Either way nice work feel it out and make ME day the priority. If something effects it in a negative way scrap it.
Phill
[/quote]
[quote]Dre Cappa wrote:
Hey Phill, thanks for the feedback. That heavy day was kind of like my ME. I said before right now I want to add some, so I took Meat’s advice and used a heavy first exercise with high rep accessory exercises.
If I do another LB day this week, it will either be speed oriented or a recovery session. I was also reading the Tate Talks Hypertrophy article, and he said if you wanted to work more towards hypertrophy, bump up your reps on your ME exercises so you can focus more on size work later in the workout without destroying your recovery.
But thanks again for the comment, feel free to pick apart my workouts and point out whatever you feel I’m doing wrong. That was my point of posting here.
[/quote]
Cool sounds good I had just noticed the day with RE in the header and was thinking you may be doing a ME day as well and that they if both continued would likely start effecting one another.
Good work keep it up
Phill