[quote]GT625 wrote:
Matt McGorry wrote:
Figured out how to DB Floor Presses on my own. I got aerobic steps and put them next to my legs with the DB on one end. Then I shimmy them off on to my thighs. First rep always feels shitty on the elbows. Forgot how hard these were.
-Matt
That sounds kinda tough…I usually just place the two dumbbells side by side on the floor, then sit on the floor with the two dumbbells between my legs, right in my crotch. Then I rock the weights back and pull them onto my chest. From there I just move my elbows to my side on the floor and start. Maybe try that and sees how it works for ya.
This is a great thread btw.
[/quote]
Have you tried that technique with weights that are around your 3-5RM? I find that it’s a piece of cake setting the DB’s up if I’m doing higher reps, but theres def no way I can rock back with the 100s and adjust from there.
But if I’m doing a heavy set, I need to basically rock back into my exact start position and press from there…if I mess around with repositioning the weights from my chest to the sides, I think I’ll lose valualble energy and stability.
Thanks for the input though, maybe I’m picturing it differently than you’re saying?
OK need to be smart and when insulating remember to take a minute to put on a mask, even more so when the building is over 70 years old dusty Stomach not right and blowing crap out my nose and coughing Didn?t let that stop the first dedicated event day went OK something to build on
Log Clean & Push Press
115 x 3 (2 sets)
165 x 3
185 x 1
205 x 1
Stopped the cleaning here these all felt good and don?t want to over test that forearm/elbow yet with it feeling better than it has in a while so the rest just pressing
215 x 1
230 x 1, 2 PR, 1 no leg drive
205 x 5
Was hoping for MUCH more but hey its progress I wasn?t getting any leg drive and that last 230 was as close to strict as they get it was a grinder need to work on technique the push and ducking under it to make up for the injury and well lack of strength right now went OK
2)kegs load and unload
200 x 3 singles 48? platform
300 x 4 PR!!! 48? Platform 75 seconds
200 x 1 52.5? platform
300 x 1 52.5? platform SWEET call it a PR
200 x 1 58.5? platform
200 x 5 60? platform only about 40 seconds NICE!!
These went WELLL that 300 x 4 man was hard to time your self and do it I think could get more if had someone timing counting it down plus unloading and resetting each rep take time and take energy In happy with this effort
Then wanted to try going higher I hadn?t yet. Nailed that 52.5 with both that was great as I had been having probs getting the 300 high enough staying tight was god to load it 4? higher
Then just kept rollin nailed that final solid 5 reps at 5 foot and called it.
3)axle work
Snatch , bar x 1, 95 x 1
These well it was a first so ok
Clean and press 135 x 5, 185 x 5
Dbl OH DL 225 x 1, 275 x 1, 325 x miss grip gave
Basic just practice and grip work I need a lot of it it seems that 2.5? axle is hell to grip
Carry/medley The finale
65lb stone
135lb stone
2, 85 lb lead weights with handles
200lb keg
300lb keg
OK what I did was set all these at the opening of my shop the fence is forty feet from there started the timer and took each the forty feet dropped and ran and got the next until done WOW Kicked my butt that final 300lber was crazy to get the 40 feet. Did this twice #1 = 94 seconds #2 = 81 seconds ( had an audience lol make you bring a lil extra even when your shot)
OK i made it above the darn 240 barrier 241 added a TON of food.
Ill tell you this stornman crap is fun but damn hard to grasp from a training aspect so far. I am needing sheer strength to increase a ton which means of course adding size BW will help as fats as Im needing it but then I also need to be fast, conditioned etc at the same time and that medley yesterday showed I need work there as well as the sheer strength
Its just hell trying to strike that balance between the two so far and waling that fine line of doing enough and to much etc.
All in all though its a damn fun challange seeing what each next week will bring. pressing on
NOTES: Okay, I’ve settled on a foot position to increase leg drive on the bench. At first, I had my feet way up underneath me, on my toes. I stuck with this for a few months, but it wasn’t clicking. Then, I had my feet flat and out to the sides but not underneath me much at all. This was worse than way underneath me on my toes. For the last two sets, I found the happy medium and the bar went up right quick. No where near failure on these–just wanted to hit that groove.
I think I’ll change out the chinups next week–not sure with what, but maybe some rows are in order.
Finally, I dropped the T’s to press for a more conventional side raise/front raise/pronated rear raise complex to get a nice pump to the shoulders.
A)ME Regular Ol’ Free Squat, full ROM
Bar x 8
95 x 8
135 x 5
185 x 3
225 x 3
275 x 3
315 x 3
365 x 1
385 x 1
405 x 1
420 x 1
430 x 1 (5 lb. PR!)
B)Pull through 87.5 x 8 x 1, 95 x 8 x 3
C)Standing Ab Pulldown=140 x 8 x 3
D)TKEs w/ light band=15 x 2 each leg
E)Single-Arm Mini Band Pushdown=50 x 1 (both arms), 30 x 2 (left arm only)
NOTES: I was planning to pull from a deficit for ME today, but after pulling a few singles with 135 things just didn’t feel right.
Things felt REALLY fucking right when I squatted. I set the pins just below my lowest range of motion for safety (and I practice bailing out) but I won’t do it if I don’t KNOW I’m going to get it. It was a bit of a grinder, but it felt smooth, strong and confident. I haven’t been using a belt for ME squatting either. I love that feeling of strength on the backside of the body grinding a load through space. I know I’ve got a long way to go, but I really feel I have the best foundation I could possibly have to build my squat over the years to come.
I decided to stop sandbagging and go a little heavier on the pull-throughs, which was cake. Should have bumped those up long ago.
Then I tweaked my back while wrestling my dog later that afternoon, so today I’m having to brace the abs just to fold laundry. A good skill to have in times like these.
[quote]Phill wrote:
OK i made it above the darn 240 barrier 241 added a TON of food.
Ill tell you this stornman crap is fun but damn hard to grasp from a training aspect so far. I am needing sheer strength to increase a ton which means of course adding size BW will help as fats as Im needing it but then I also need to be fast, conditioned etc at the same time and that medley yesterday showed I need work there as well as the sheer strength
Its just hell trying to strike that balance between the two so far and waling that fine line of doing enough and to much etc.
All in all though its a damn fun challange seeing what each next week will bring. pressing on
Phill[/quote]
thats whats so fun about it…i have found that on events day doing one week heavy, then next week a lil lighter and focusing on speed/distance helps, also doesnt beat you down too much
[quote]gags wrote:
thats whats so fun about it…i have found that on events day doing one week heavy, then next week a lil lighter and focusing on speed/distance helps, also doesnt beat you down too much
[/quote]
For sure bro its a blast trying to figure it out and just how much I can handle. I think in the end the comps will be what will tell me where im really lacking asdie from knowing my log press sucks nuts
Warmups- couple shots of scotch- felt nice and warm after these
A1)Thompson’s Whiskey (plastic bottle)
5x1 swigs- probably more though
A2)Beer
keg stand (neutral grip)x2 sets
beersx4 cups or so
B)Hangover (counted as throwing up until the next day and not being able to eat anything)
2:30AM (PR!!!4 hour PR- previous-10PM)
Recovery- Attempting to drink water and eat small bits of food and having them be thrown up in around 6 bouts throughout the day. Cleaning vomit covered sheets and pillowcases which make me believe I was never capable of actually chewing my food.
Notes: Yes, I’m an idiot. Basically I haven’t eaten anything until I was just recently able to pound back some vitamin water as before water wouldn’t even stay down.
I’m an idiot
Anyone else ever been this bad? Did you find it messed up your training a couple days later, the stress on the body and not eating for a whole day? Maybe I’ll just take my ME workout later in the week.
[quote]Matt McGorry wrote:
2/25/06- MI (Max Idiocy Training)
Warmups- couple shots of scotch- felt nice and warm after these
A1)Thompson’s Whiskey (plastic bottle)
5x1 swigs- probably more though
A2)Beer
keg stand (neutral grip)x2 sets
beersx4 cups or so
B)Hangover (counted as throwing up until the next day and not being able to eat anything)
2:30AM (PR!!!4 hour PR- previous-10PM)
Recovery- Attempting to drink water and eat small bits of food and having them be thrown up in around 6 bouts throughout the day. Cleaning vomit covered sheets and pillowcases which make me believe I was never capable of actually chewing my food.
Notes: Yes, I’m an idiot. Basically I haven’t eaten anything until I was just recently able to pound back some vitamin water as before water wouldn’t even stay down.
I’m an idiot
Anyone else ever been this bad? Did you find it messed up your training a couple days later, the stress on the body and not eating for a whole day? Maybe I’ll just take my ME workout later in the week.
-Matt
[/quote]
Bro Ive been there and beyond more time than I care to remember or frankly can remember in years past. You got a few choices LOL yes feel like all hell get over it and sure prob effect training but does help to get hydrated and work it out as well sweat that crap off.
Option to Hair of the Dog buddy Just start at it again go on a few years bender drink away that hangover been done not recommended long term will effect those training goals for sure.
Went the route of my one of my usual walks I guess a few miles takes 35-40 mins to walk at a nice pace
After a few block warm up ran a block walked a block etc some of it up hill down hill etc.
Went OK not used to running with the added weight only thing take was really getting me was calves and well shin on the bum leg the one that was decapitated and faces the wrong friggin way now having to force it straight etc to run It will get used to it, it adapted when I used to run distance
I am going to aim not to up the distance on this but to up the intensity of the running, until hopefully its an all out sprint for a block then walk.
This once a week and the hill hike with the vest or tire flipping, sled dragging etc and hopefully will get a good level of conditioning with the weight and strength increase. I am going to have to keep an eye on knee pain/hip pain mainly in the bad leg it can only handle so much pounding used to kill me from long running that?s one of the reasons I stopped that
Anyway we?ll see for a first go went well Im not dead, sounds like a good plan see how it does in real life
A)ME Regular Ol’ Free Squat, full ROM
Bar x 8
95 x 8
135 x 5
185 x 3
225 x 3
275 x 3
315 x 3
365 x 1
385 x 1
405 x 1
420 x 1
430 x 1 (5 lb. PR!)
B)Pull through 87.5 x 8 x 1, 95 x 8 x 3
C)Standing Ab Pulldown=140 x 8 x 3
D)TKEs w/ light band=15 x 2 each leg
E)Single-Arm Mini Band Pushdown=50 x 1 (both arms), 30 x 2 (left arm only)
NOTES: I was planning to pull from a deficit for ME today, but after pulling a few singles with 135 things just didn’t feel right.
Things felt REALLY fucking right when I squatted. I set the pins just below my lowest range of motion for safety (and I practice bailing out) but I won’t do it if I don’t KNOW I’m going to get it. It was a bit of a grinder, but it felt smooth, strong and confident. I haven’t been using a belt for ME squatting either. I love that feeling of strength on the backside of the body grinding a load through space. I know I’ve got a long way to go, but I really feel I have the best foundation I could possibly have to build my squat over the years to come.
I decided to stop sandbagging and go a little heavier on the pull-throughs, which was cake. Should have bumped those up long ago.
Then I tweaked my back while wrestling my dog later that afternoon, so today I’m having to brace the abs just to fold laundry. A good skill to have in times like these.
Great job all, keep up the good work.[/quote]
Good job man.
You could even can a few of those work up sets and probably go even higher next time.
nothing to write home about today and missed events yesterday due to snow…but here’s today
1.front squats-1355,5 1855,5 2254
2.oly squats- 2256,6,6
3.abs/face pulls, scarecrows
4. chins/pullups-bw5,5,5 side to side4
todays wasnt too bad, gonna keep mondays pretty light for reps…get the blood moving after events day
matt-nice training the other night…havnt had a night like that in a while…pedialite is your friend
Hey, actually posting the same day I did the session…
2/26/07 ME Bench
A)ME Floor Press
Bar x 8
95 x 8
135 x 5
185 x 3
225 x 3
245 x 1
265 x 1
285 x 1
295 x 1
305 x 1
320 x 1 (5 lb. PR!)
300 x 1 x 2
B)Chest-Supported Iso Row (wide, semi-supinated grip)=320 x 6 x 4
C1)Lying DB Extensions=40 x 10 x 3
C2)Alt. DB Curl=40 x 10 x 3
C3)Rear Delt Fly w/ Chest on Ball=17.5 x 10 x 3
D)Blast Strap Fallouts=8 x 3
NOTES: I’m happy with the floor press PR. My plan is to rotate ME movments every two weeks for the bench, using the heavy DBs (strength off the chest and stability), floor press and two board.
I really liked the wide-grip rows, great hit on the lats. I’ve used a different grip with more weight in the past, but this grip was different and I feel like I used my biceps and rear delts less, which is good.
Floor Press
barx10
135x8
225x5
265x1
315x MISS
275x2
This makes me really really mad. I’m going to start using Floor press as an RE movement for reps of about 6 on DE or RE days so that I can get the movement down better and then actually hit a PR.
Medium Pin Press 8-10" ROM (4-5 away from arch)
225x5
315x3
365x1
375xMISS
365x1
375x1
335x3
These went a ton better. These are low enough so that there is a decent amount of chest involvement. They are also super tough from a dead stop.
Seated Military
barx10
135x5
155x3
185x1
135x6
Seated Row
105x10
180x10
225x8
205x5
165x12
Pullup Supersetted with facepull
3 supersets.
Good workout except for the floor press. I know I need to focus on the floor press and bring it up, but I felt like hitting some heavier weight today so I switched to the medium pin.
Short term goals are:
365 bench in the gym
405 on medium pin
225 on the seated press
DB Clean and press (Clean each rep for each arm) 110 x 2 pr
35 x 5
60 x 3
80 x 3
100 x 3
120 x 2/3 PR!!! (push press)
Call that a 2 rep got two with the left, right only couldn?t get the three just shoulder was unstable after the eccentric and didn?t want to push it Hell of a PR last week only cleaned this load no press
DB clean only
130 x 1
140 x 1/miss
Right side couldn?t stabilize it had NBO prob getting it up there just couldn?t keep it there
2A) Bottom Up 1ncline press from Pins
Pins at chest
Bar x 10
95 x 5
135 x 5
185 x 3
225 x 3
235 x nope
Some fore arm pain But these were good for paused dead on the bottom
Pins Half ROM @ fore head
235 x 3
255 x 3
275 x 3
295 x 2
MAN just couldn?t get that third these were good though nice half ROM
On the full ROM I get it off the chest about 4 - 3 four inches and it dies. To me that?s screaming shoulder strength which is expected the chest gets it rolling then die the fore arm pain don?t help
All in all good for today
2B) Parallel grip Chins
To sternum 5 x 4 sets
To chin 5 x 5
3A) Rope Face pulls
70 lbs x 10 ( sets)
4)Bench Press
155 x 8 (3 sets)
Added 20 lbs nice and slow still controlled Fore arm pain odd if I go HIGH to kid chest OK start going Lower like when PL benching the further down the more it is aggravated ??
3C)Cable Abs (heavy)
140 x 3 Ouch (this picks me off the ground have to anchor myself
120 x 5 (2 sets)
Meat, great workout. I was just wondering what your rationale is for the pauses at the bottom of your hacks. Do they help with your explosion out of the hole?
[quote]Dre Cappa wrote:
Meat, great workout. I was just wondering what your rationale is for the pauses at the bottom of your hacks. Do they help with your explosion out of the hole?
hack squat (paused at bottom)
4plates x 6
6plates x 6
8plates x 6
10plates x 6
12plates x 6
that’s it…
meat
[/quote]
I want to remove all momentum from the movement. I find that pausing in the bottom really helps my deads and also gives my thighs more thickness around the knees.
Basically I’m paranoid that any small amount of mometum means I’m not doing all the work. I do most squat variations this way and most pressing movements as well.
Just start at it again go on a few years bender