[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]
Ya friggin sissy backin out on the volume what ya cant hack it I never LOL
Nice work bro looking damn solid as usual keep it up
Phill
OK this morning was light recovery stuff rev. hypers with just mini band, band pull down, sit ups and pressing just the axle over head three sets 20 or so reps.
Planned some type of conditioning for later I was thinking stair sprints but I have some nice soreness I knew I wouldnt do the sprints in any type of good intensity so decided to opt for 200 yard of Hell x 5 sets
Which is strapping on my 40lb xvest and going to this hill down the road it 200 yards long or so and about half of it, if there are any roofers out there about a 10 / 12 or 10 inches of rise for every 12 of travel pretty darn steep muddy lumpy etc. It is much like dragging a sled no need in stopping and resting just keep plugging away. It took about 5 mins for each trip down then up I cut it at 5 trips about 25 minutes figure this is the first week build from there don?t over do it and well I don?t like cardio LOL
Um this sucked, didn?t like it, so Ill be adding this in weekly I think LOL I think it will help as a good way to get some low impact conditioning and build my wind etc
Phill
[quote]Phill wrote:
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
Ya friggin sissy backin out on the volume what ya cant hack it I never LOL
Nice work bro looking damn solid as usual keep it up
Phill
[/quote]
yeah, I know… I’m slacking.
meat
[quote]Dre Cappa wrote:
315 for 22? Sweet Jesus. And you use on flyes what some people (me included) use for DB presses. Great work.
thanks! I hope to make a good showing at the upcoming bench comp.
only time will tell…
Meat
[quote]Phill wrote:
OK this morning was light recovery stuff rev. hypers with just mini band, band pull down, sit ups and pressing just the axle over head three sets 20 or so reps.
Planned some type of conditioning for later I was thinking stair sprints but I have some nice soreness I knew I wouldnt do the sprints in any type of good intensity so decided to opt for 200 yard of Hell x 5 sets
Which is strapping on my 40lb xvest and going to this hill down the road it 200 yards long or so and about half of it, if there are any roofers out there about a 10 / 12 or 10 inches of rise for every 12 of travel pretty darn steep muddy lumpy etc. It is much like dragging a sled no need in stopping and resting just keep plugging away. It took about 5 mins for each trip down then up I cut it at 5 trips about 25 minutes figure this is the first week build from there don?t over do it and well I don?t like cardio LOL
Um this sucked, didn?t like it, so Ill be adding this in weekly I think LOL I think it will help as a good way to get some low impact conditioning and build my wind etc
Phill[/quote]
now that you are doing the running thing too are going to buy some of those running shorts with the slit all the way up the side so your daddy parts hang out when you run.
meat
2/21 Condtioning
1)Plate Circuit ? Bear Hug Walk, Farmers Walk, Waiters Walk, Plate Rows (10), Wtd. V-Ups (10)
2)Medball Circuit ? Slams (10), Side Tosses (10 each way), Pushups (10), Chilies (10 each side)
Alternated between the plate circuit and the medball circuit and eventually did three of each. About 60-90 seconds between each of the circuits. These kicked my ass.
2/22 RE Upper
Pre: Shoulder DL, Medball Stuff, Prehab Circuit
Lift:
1)Single Arm Fat DB Bench: 30x10x2, 70x10x2, 80x8x2
2)Hammer Grip Lat Pulldown: 60x10, 100x10, 150x10, 160x8, 170x8x2
3)Reverse Grip Seated Rows: 100x10, 150x10, 160x8, 170x8
4)Single Arm Face Pulls: 50x10, 70x10x3
5)4s Hammer Curls (double arm): 30x8x2
[quote]maraudermeat wrote:
Phill wrote:
Um this sucked, didn?t like it, so Ill be adding this in weekly I think LOL I think it will help as a good way to get some low impact conditioning and build my wind etc
Phill
now that you are doing the running thing too are going to buy some of those running shorts with the slit all the way up the side so your daddy parts hang out when you run.
meat[/quote]
Nice! Phil, you’ll also need one of those useless little caps with the 1 1/2" bill and mesh side panels, preferably in white and blue.
2/21/2007 DE Lower
A)DE Box Squat=235 x 2 x 8
B)DE DL against light bands=325 x 1 x 6 or 7
C)GMs=215 x 6 x 4
D1)Hammer Strength Calf Press=450 x 6 x 4
D2)Hanging Pike=8 x 3
E)Single-Arm Mini-Band Pushdowns=50 x 1 (both), 25 x 2 (left only)
F)Dorsiflexion w/ Mini-Band=15 x 2 each leg
HOTES: First time pulling against band tension. Took me a while to set this up–I rolled four heavy dumbbells the length of our weight room, set them at the four corners of our deadlifting platform, ran the band around the handles and over the top of the bar sleeve. I did this in between sets of my squats.
They were fun, but I think I’m going to add a mini-band or just go with an average band the next time I do them. I could feel some elasticity in the movement but not really that much tension.
GMs felt heavy for the first set but great by the last. Next week I’ll hit 225 x 5 x 5. I’ll be ditching the rickety calf press for leg press calves next week.
Friday I give some RE benching another go–gonna focus on those elbows and triceps through the movement and may take 10 pounds off the bar and swallow my ego a little.
2-22-07 RE Upper (fairly high volume)
Wide Grip Bench to Neck (Index fingers outside of the rings)
135 x 15,15,15,12
Got these from that CT article a couple weeks ago.
DB Flyes
35#Dbs x 20, 40#x15,15
Supinated Grip Pulldowns
90# x 20, 100# x 20, 120# x 15
Machine Rows (on a different machine than ME day)
120# x 15, 140# x 20, 160# x 15
Shoulder Complex (T’s like Norweige described)
Band Pull Aparts
20 reps x 3 sets
15# Dbs x 6 x 2; 12# Dbs x 6
Down The Rack Db Curls
45x10, 35x5, 30x5, 25 x 8 for 2 sets
Triceps Band pushdowns (with tubing)
30 reps x 3 sets
Decline crunches with medicine ball
My left elbow has been bothering me so I decided to do the bands instead of anything heavier. I lift alot at my job so my shoulders and elbow joins take a beating. Other than that, everything else felt pretty good. Those shoulder complexes really kicked my ass too.
I work out at a corporate gym, so I don’t have access to alot of the fun things you guys do. Any suggestions on how to be creative and rig stuff up? I don’t have access to a hyper, GHR, or any stuff like that. I was thinking of doing either a DE lower body day tomorrow or a lighter recovery session. Any suggestions?
[quote]Dre Cappa wrote:
My left elbow has been bothering me so I decided to do the bands instead of anything heavier. I lift alot at my job so my shoulders and elbow joins take a beating. Other than that, everything else felt pretty good. Those shoulder complexes really kicked my ass too.
I work out at a corporate gym, so I don’t have access to alot of the fun things you guys do. Any suggestions on how to be creative and rig stuff up? I don’t have access to a hyper, GHR, or any stuff like that. I was thinking of doing either a DE lower body day tomorrow or a lighter recovery session. Any suggestions?
[/quote]
I train at a commercial gym, which is probably similar to a coporate gym except there’s even more useless circuit machines and the like. I am grateful for having a dedicated platform for O-lifting and deadlifting, complete with a pair of round 45# bumper plates. Our DBs also go up to 130s, but other than that it’s probably similar.
Anyways, I’ve never even seen a GHR or reverse hyper, or a specialty bar (safety squat, buffalo, cambered, etc.) of any kind. I can’t use chalk, and rely heavily on safety pins instead of spotters.
We have boxes that are mostly used for step-ups and reaching pull-up stations. They measure 12x16x18, so that gives me a variety of heights for box squatting and something to place heavy DBs on if I want to do declines and not kill myself getting into position. You can use aerobic steps or stacked 45s for that.
Find a secure place under which to hook your heels (such as under the seated row station on a cable cross) while kneeling on a pad and you can do a “natural” GHR using your arms to land and push-off (sort of like a plyo pushup w/ hamstring assistance). Not as good as the real thing, I’ve heard, but it’s something. Dumbbell and barbell RDLs are more common substitutes, and don’t forget back raise stations (either horizontal or 45 degree) for hamstring development.
I bought a pair of Blast Straps (use a smith machine, power rack or some other sturdy piece of equipment to hang them) and a full set of JumpStretch bands from EliteFTS over a year ago. You would be fine with a pair of minis, a pair of lights, and MAYBE average bands for now, if you needed them at all. A lot of experience lifters advocate using straight weight or chain weight at first. The base of a power rack and/or heavy dumbbells work fine for anchoring the bands. With heavy DBs, just use a pair of small plates to keep them from rolling around on the floor.
It really doesn’t take much to get a lot stronger. But it’s sort of fun to have options and different challenges and set-ups. Hope that helped!
Hey thanks man. I actually meant commercial gym. I have been up since last night so my mind isn’t all there. I will try your suggestions though.
[quote]Norweige wrote:
Dre Cappa wrote:
My left elbow has been bothering me so I decided to do the bands instead of anything heavier. I lift alot at my job so my shoulders and elbow joins take a beating. Other than that, everything else felt pretty good. Those shoulder complexes really kicked my ass too.
I work out at a corporate gym, so I don’t have access to alot of the fun things you guys do. Any suggestions on how to be creative and rig stuff up? I don’t have access to a hyper, GHR, or any stuff like that. I was thinking of doing either a DE lower body day tomorrow or a lighter recovery session. Any suggestions?
I train at a commercial gym, which is probably similar to a coporate gym except there’s even more useless circuit machines and the like. I am grateful for having a dedicated platform for O-lifting and deadlifting, complete with a pair of round 45# bumper plates. Our DBs also go up to 130s, but other than that it’s probably similar.
Anyways, I’ve never even seen a GHR or reverse hyper, or a specialty bar (safety squat, buffalo, cambered, etc.) of any kind. I can’t use chalk, and rely heavily on safety pins instead of spotters.
We have boxes that are mostly used for step-ups and reaching pull-up stations. They measure 12x16x18, so that gives me a variety of heights for box squatting and something to place heavy DBs on if I want to do declines and not kill myself getting into position. You can use aerobic steps or stacked 45s for that.
Find a secure place under which to hook your heels (such as under the seated row station on a cable cross) while kneeling on a pad and you can do a “natural” GHR using your arms to land and push-off (sort of like a plyo pushup w/ hamstring assistance). Not as good as the real thing, I’ve heard, but it’s something. Dumbbell and barbell RDLs are more common substitutes, and don’t forget back raise stations (either horizontal or 45 degree) for hamstring development.
I bought a pair of Blast Straps (use a smith machine, power rack or some other sturdy piece of equipment to hang them) and a full set of JumpStretch bands from EliteFTS over a year ago. You would be fine with a pair of minis, a pair of lights, and MAYBE average bands for now, if you needed them at all. A lot of experience lifters advocate using straight weight or chain weight at first. The base of a power rack and/or heavy dumbbells work fine for anchoring the bands. With heavy DBs, just use a pair of small plates to keep them from rolling around on the floor.
It really doesn’t take much to get a lot stronger. But it’s sort of fun to have options and different challenges and set-ups. Hope that helped!
[/quote]
[quote]maraudermeat wrote:
now that you are doing the running thing too are going to buy some of those running shorts with the slit all the way up the side so your daddy parts hang out when you run.
meat[/quote]
Ha no Im going with the ones so damn short there no choice other than my man hood to sneak out
Oh and the hill stuff it was more of a sluggish trudge then a run
Phill
extra day
1.db log press- 656,6,6
2.cable rows- 16010 1808
3.c+j- 1352,2 1852,2 2052 185*2
PC was very tired from yesterday
fianlly hit 2500…nice phil
2/21/07 ME LB Very High Vol.
A. Box Squat to Parallel:
135 x 6, 215 x 5, 275 x 3, 315 x 2, 355 x 1, 380 x 1, 400 x 1 (ugly but I got it)
410 x 1 (GRINDER! No joke, probably stalled for five seconds towards the bottom but fought out and completed)
370 x 1, 1, 1, 1, 1 (some of these were really tough, this workout was a nice ass kicker)
B: Good Morning: 185 x 8, 225 x 6, x 8, 245 x 3
Three sets of ab wheel and DONE
one hour and twenty five mins in the gym ha.
NOTES: 410 is five lbs away from my old PR on Box Squat. However, the old PR was on a bench instead of a box, so may not have truly been parallel. Either way, I’m happy knowing I can hit 410. This workout was tough, all those singles at 370 were ass kickers.
DE for Upper and Lower left this week, then a nice deload next week.
I love finally getting stronger.
Stay healthy everyone, my body is really feeling these weights right now. My knees hurt a lot last night, leads me to believe my form was not great on those max attempts.
-Boom
Assistance day DE to start
standing Box Jumps
18" x 5
20" x 5
22" x 5
28" x 5
30" x 5
32" x 5
first time really doing these had no damn clue how high I could go think my fat butt had a few more inches in me but called it here.
DE/technique work on the log
Bare log 115lbs 10 x 3
Just working on the push press etc
From here just a bunch of stuff mainly in the 2-3 sets 15 - 20 range
rev hypers, leg curl and extensions, lat raises, ext rotation shoulder horn couple sets dips some curls and ended hanging in my gravity boots and doing some ab work now rest up for event day on saturday
Phill
[quote]harbinjc wrote:
Jack,
I just found out yesterday morning that my meet is being moved to april 28th instead of april 14th…so this is a good thing training wise…
I think what I want to do with the 2 extra weeks is plan in a week of complete rest, and add in another taper week after my CM cycle…what are your suggestions on what I do with my 3 week taper?[/quote]
What i do is a week off of just bulgarian squats and high rep floor presses after a hard 3 week block of training. Then week 2 of taper i do up to around openers in meet squat and BP gear. This is more to make sure my equipment is right than to check strength, then a speed day with just chains working to get speed back from all the heavy training.
Week 3 is meet week and i do some raw Benches and raw squats very easy on monday. i take Tues and Wedndsday off. Thursday and friday i do very light warmups, usually my raw warmups i will repeat on saturday before i gear up.
The goal is to let the body supercompensate after all the training you just did.
Works great!
jack
DE bench
Floor press, 165 w/2 chains/side: 6x3
205w/chains x 3
CS row, four plates, 3-4 sets x5-6
facepulls, various pushdowns
2/22/06- Thursday- ME LB- High Stress Week
A)Parallel Free Squat (12" box touch and go for depth)
135x3
205x5
245x3
285x2
325x1
365x1
385x1 (PR- probably like 100lbs, haha)
405xMISS
405xMISS
365x1
B)Snatch Grip Deadlifts (w/straps)
295x4 305x4 325x3(grip failed on 4)+1
C1)BB Prone Grip Holds (w/sticky spray)
275x? x22s x18s x27s
C2)Hanging leg raise w/ twist
BWx12 x12 x10 x10
Notes: Haven’t done free back squats to parallel in over a year. Hip joint was definetly below knee joint at the bottom. I had my mind set on at least 405, but it’s not really all that bad considering the fact that it’s somewhat of an unfamiliar movement at the time being. The two guys who were supposed to spot ditched…which is always nice.
Anyway, I made it probably 2-3 inches off the box and kind of fell forward. I think part of it might have been the fact that there’s no knurling in the center of the bar so it slides down my back pushing me forward. Maybe I’ll try to get some chalk to help this, although I don’t know that it’ll work.
Chest and delts still sore despite the active recovery. Not sure if I did maybe too much or too little. Any input on that?
Oh and one of my training partners after a month of doing “Westside” is going back to a BBing style workout. I’m sure he’ll proclaim that WS doesn’t work, haha. It’s not suprising that he started feeling beat up when he would max on EVERY exercise on ME day. Max on incline presses, lateral raises, etc. Despite him telling me that his recovery is like a beast and all that, his shoulder injury is reaggravated and has some obvious signs of being beat down. I feel like training with WS is like giving someone and advanced chemistry set. Most people don’t care enough to learn how it works and they’ll get burned bad.
-MAtt
[quote]Matt McGorry wrote:
2/22/06- Thursday- ME LB- High Stress Week Maybe I’ll try to get some chalk to help this, although I don’t know that it’ll work.
-MAtt[/quote]
YES!!! chalk the piss out of you back shirt etc it helps a ton help on the bench as well glues you to it
Nice PR man
Phill
2/22/07 DE UB Very High Vol
A. Speed Bench:
95 x 8, 155 x 3, 3, 3
165 x 3, 3, 3
175 x 3, 3
B1) 3 - Board Press:
235 x 6, 255 x 4, 265 x 4, 275 x 3, 235 x 6
B2) CHest Supp. Row:
180 x 10, 270 x 8, 320 x 5
Fat Man Pullup: BW x 12
C1) DB Seated Shoulder Press Neutral:
70 x 6, 80 x 5/ Shoulder raise 2 sets
C2) EZ Curl:
100 x 8, 6, 5, 6
2 sets of face pull and tri pushdown
-boom