[quote]ExNole wrote:
maraudermeat wrote:
ME squat/dead-
sumo
135x6
225x4
315x3
405x2
495x2
585x6
front squat
225x6
315x6
405x6
495x6
hack squat (paused at bottom)
4plates x 6
6plates x 6
8plates x 6
10plates x 6
12plates x 6
that’s it…
meat
Damn, solid stuff man. [/quote]
thanks!!
meat
[quote]maraudermeat wrote:
ExNole wrote:
maraudermeat wrote:
ME squat/dead-
sumo
135x6
225x4
315x3
405x2
495x2
585x6
front squat
225x6
315x6
405x6
495x6
hack squat (paused at bottom)
4plates x 6
6plates x 6
8plates x 6
10plates x 6
12plates x 6
that’s it…
meat
Damn, solid stuff man.
thanks!!
meat
[/quote]
I agree bro damn fine work keep it up
Phill
Thanks for the response Meat. I used to do paused free squats. I was reading someone said pausing during lifts is not good because it starts to weaken the stretch reflex. My belief is that if something works for you, stick with it.
[quote]maraudermeat wrote:
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?
-Dre
maraudermeat wrote:
ME squat/dead-
sumo
135x6
225x4
315x3
405x2
495x2
585x6
front squat
225x6
315x6
405x6
495x6
hack squat (paused at bottom)
4plates x 6
6plates x 6
8plates x 6
10plates x 6
12plates x 6
that’s it…
meat
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.
meat
[/quote]
Incline BB Press
Warmups (a bunch of 5s and triples)
175 x 3
185 x 3
195 x 3
205 x 3 (PR)
210 x 2 (PR)
I did wayyyy too much volume here. Originally I was supposed to do 4 sets of 3, but 195 went up easy so I wanted to set a 3RM. Next week I am going to take bigger jumps and nail that triple.
DB Floor Press (neutral grip)
95# DBs x 5,5,5
100# DBs x 4 (PR)
Neutral Grip Pullups
BW x 3,3,3,5
Chest Supported Flite Machine rows
190 x,5,3,3,3
Eh, my post got cut off, had to edit it.
Straight 45# Bar curls
95 x 6,6,6,6
100 x 6, 6 (PR on the straight bar)
Rubber tubing pushdowns
x 30, Thicker tubing x 25,25
Reverse Straight Bar Curls
55 x 20, 20, 20
My left elbow is still bothering me so I am cutting out direct tricep work for a week or 2. I am still pissed about not getting that triple on the incline press though.
[quote]Dre Cappa wrote:
Incline BB Press
Warmups (a bunch of 5s and triples)
175 x 3
185 x 3
195 x 3
205 x 3 (PR)
210 x 2 (PR)
I did wayyyy too much volume here. Originally I was supposed to do 4 sets of 3, but 195 went up easy so I wanted to set a 3RM. Next week I am going to take bigger jumps and nail that triple.
DB Floor Press (neutral grip)
95# DBs x 5,5,5
100# DBs x 4 (PR)
Neutral Grip Pullups
BW x 3,3,3,5
Chest Supported Flite Machine rows
190 x,5,3,3,3
Eh, my post got cut off, had to edit it.
Straight 45# Bar curls
95 x 6,6,6,6
100 x 6, 6 (PR on the straight bar)
Rubber tubing pushdowns
x 30, Thicker tubing x 25,25
Reverse Straight Bar Curls
55 x 20, 20, 20
My left elbow is still bothering me so I am cutting out direct tricep work for a week or 2. I am still pissed about not getting that triple on the incline press though.[/quote]
Try warming up with 100 reps of band pushdowns as well. Make em easy and get a light pump going. I’ve found that this helps with the elbow pain.
-Matt
Thanks Matt. Would you use the minis for this if you had them? I don;t have the bands, so I might have to do 4 sets of 25 or something with the tubing at the gym. Even the thinnest ones and at about 30 reps and my tri’s are cooked. I just don’t want to burn myself out before heavy lifts.
[quote]
Try warming up with 100 reps of band pushdowns as well. Make em easy and get a light pump going. I’ve found that this helps with the elbow pain.
-Matt[/quote]
A lot of times I’ll just use the tubing in the gym. If you do one arm at a time and put the arm that is just holding the tubing higher up, you can lessen the tension by a lot and do them 1 arm at a time. Don’t approach anywhere near failure. Try 2x25 to start.
-Matt
[quote]Dre Cappa wrote:
Thanks Matt. Would you use the minis for this if you had them? I don;t have the bands, so I might have to do 4 sets of 25 or something with the tubing at the gym. Even the thinnest ones and at about 30 reps and my tri’s are cooked. I just don’t want to burn myself out before heavy lifts.
Try warming up with 100 reps of band pushdowns as well. Make em easy and get a light pump going. I’ve found that this helps with the elbow pain.
-Matt
[/quote]
[quote]Dre Cappa wrote:
Thanks for the response Meat. I used to do paused free squats. I was reading someone said pausing during lifts is not good because it starts to weaken the stretch reflex. My belief is that if something works for you, stick with it.
[/quote]
For what its worth I really like the leg press for this type of thing as well. Going deep and pausing. get a hell of a stretch in the hips etc and work on that bottom end strength,. Just humble to the load at first. Dont go throw all the plate and two freinds on there like meat does from the start LOL
Phill
Yeah I was going to try pauses on my second exercise Wednesday, which will be either leg presses or hack squats. I am a rotten thief that likes to steal ideas from other people’s workouts.
[quote]Phill wrote:
Dre Cappa wrote:
Thanks for the response Meat. I used to do paused free squats. I was reading someone said pausing during lifts is not good because it starts to weaken the stretch reflex. My belief is that if something works for you, stick with it.
For what its worth I really like the leg press for this type of thing as well. Going deep and pausing. get a hell of a stretch in the hips etc and work on that bottom end strength,. Just humble to the load at first. Dont go throw all the plate and two freinds on there like meat does from the start LOL
Phill
[/quote]
[quote]Dre Cappa wrote:
Thanks for the response Meat. I used to do paused free squats. I was reading someone said pausing during lifts is not good because it starts to weaken the stretch reflex. My belief is that if something works for you, stick with it.[/quote]
I don’t agree with that. since I’ve been doing the pauses, my explosive power out of the hole has increased. Also the risk of injury is less since i’m controlling the weight the entire time. I think you don’t see them as often because- 1. they are really hard and 2. you can’t use as much weight.
meat
[quote]maraudermeat wrote:
Dre Cappa wrote:
Thanks for the response Meat. I used to do paused free squats. I was reading someone said pausing during lifts is not good because it starts to weaken the stretch reflex. My belief is that if something works for you, stick with it.
I don’t agree with that. since I’ve been doing the pauses, my explosive power out of the hole has increased. Also the risk of injury is less since i’m controlling the weight the entire time. I think you don’t see them as often because- 1. they are really hard and 2. you can’t use as much weight.
meat[/quote]
If anything man it makes you more powerful out of the whole like meat says it aids that strethc reflex. Yes the reflex is negated on the exercise itself thats why you pause and need to do so for a a few seconds 4-6 to let that built energy dissipate and then you must use pure muscle strength to start the load.
Then when you come back and not pause you have the reflex and high bottom end strength as well.
Only real way to kill that stretch reflex would be to over work flexibility. becoming to flexible for your chosen sport.
Phill
didn’t hit a PR (single) for both my squat and bench this week, but made up for it by dropping the weight back down a bit a grinding out two singles of the old PR. does this help in relation to the single attempt in next weeks ME days?
for example, missed on my 180 Bench attempt but made two singles on 175.
also did the same for the squat. missed 305 but was able to do two singles in 300.
cheers
2/27/06- Tuesday- ME BP- Medium Stress
A)2 Board Bench Press
Barx10
135x5
185x3
225x2
------- 2 board -----
255x1
280x1
300x1
270x1
270x1
B1)Close Grip Incline Barbell Bench
205x5 x5 x5
B2)Close Grip Pullups (prone grip)
BWx5 BW+50x5 x5 x5
C1)DB Lateral Raise (to side of body)
45x10 50x6/45x4
C2)Prone Grip Cable Row
180x8 170x8 160x10
D)Alternate DB Hammer Curl
40x10
Notes: Not suprisingly, I wasn’t where I should have been. Probably 10-15lbs shy. But, that’s not bad considering the fact that it was only 2 days ago that I didn’t eat for the entire day. Despite 10 hours of sleep last night, I still obviously acquired some intense CNS fatigue that I couldn’t quite get over.
All I can say is I hope I’m back up to par by next week. I’m going out to LA for spring break and have to show up JimmyBoom in the gym. 
-MAtt
[quote]GNorm wrote:
didn’t hit a PR (single) for both my squat and bench this week, but made up for it by dropping the weight back down a bit a grinding out two singles of the old PR. does this help in relation to the single attempt in next weeks ME days?
for example, missed on my 180 Bench attempt but made two singles on 175.
also did the same for the squat. missed 305 but was able to do two singles in 300.
cheers[/quote]
you hit on something that i’ve been doing for awhile now with great results. everytime i go into the gym i set some sort of PR. you are not always going to hit the 1rm and you shouldn’t. you may feel tired one day and not as strong. instead of being dissappointed by this try and set a PR with the # of reps you do on a given movement.
if you are trying to hit 1 rm’s every week your progress will soon hault. 1rm’s take a lot out of you. I try for a 1rm about once a month. mostly its 3 to 5 reps.
always striving for some sort of PR will keep you motivated and on track. keep a log with your progress. I write PR next any new one. That way you don’t have to look back through an entire log book to find your previous best. just look for the PR.
your on the right track,
meat
http://www.T-Nation.com/readTopic.do?id=1467732&pageNo=0#1469680
Why are you guys wasting your time with this westside stuff? If you read this Front Squat thread you will discover that it’s over-complicated and over-rated…
hahahhahahaahahhahahaha
[quote]maraudermeat wrote:
you hit on something that i’ve been doing for awhile now with great results. everytime i go into the gym i set some sort of PR. you are not always going to hit the 1rm and you shouldn’t. you may feel tired one day and not as strong. instead of being dissappointed by this try and set a PR with the # of reps you do on a given movement.
if you are trying to hit 1 rm’s every week your progress will soon hault. 1rm’s take a lot out of you. I try for a 1rm about once a month. mostly its 3 to 5 reps.
always striving for some sort of PR will keep you motivated and on track. keep a log with your progress. I write PR next any new one. That way you don’t have to look back through an entire log book to find your previous best. just look for the PR.
your on the right track,
meat[/quote]
GREAT POST MEAT!!!
[quote]ChuckyT wrote:
http://www.T-Nation.com/readTopic.do?id=1467732&pageNo=0#1469680
Why are you guys wasting your time with this westside stuff? If you read this Front Squat thread you will discover that it’s over-complicated and over-rated…
hahahhahahaahahhahahaha[/quote]
we have no time to get involved in those silly internet pissing games eh’ Dont even waste the space on the thread here were to busy trying to hit PR’s etc…
if some one has ?'s bring em, well well do what we can to help. other than that someone doesnt like westside or what not fine we’ll let the results of our progress and logs talk for that waste of my energy trying to pee in someone elses post toasties I have better thing to do.
Phill
ME Squat Feb 27th 2006
Wow feeling GOOD!! Today but too good. Too amped up maybe a bit, under hydrated, over stimulated, and general just high strung releasing stress hyped about lifting. Had the Slayer cranked. Unracked the 365 front squat stepped back and had to abort re rack it fast I about blacked out. Had to step back calm down HR was up just I was fired UP from there on out had to calm down, LOL went well
Front Squat ( to 14 inch box touch and go to assure depth 2? or so below parallel)
Bar x ton
135 x 5
185 x 3
225 x 3
275 x 3
315 x 3
365 x 3
405 x 3 (10 lb PR @ 3 reps) slight nose bleed.
415 x 1 PR
Went great the near Black out was a bit crazy but got that handled nailed a 3RM PR then 1 RM pr the drive the competitor in me wanted to keep adding more but this time let the head win and walked away with those PR?s
Oh and doing these cross armed BB style just that forearm pain etc I have to right now and well its still a front squat IMO
DL for Reps (last set 75 seconds as many as you can get)
315 x 3
405 x 1
500 x 10 ( 2 rep PR)
WOW almost didn?t go for this rep work due to how I was feeling the HR etc but nailed this well first 6 were done in about 25 seconds, last one was a grinder and had to get my breath for a while before it. 10 aint to shabby
Lunges (light)
65lbs x 8 (3 set)
About all I had in me at this point
Decline sit ups 70lbs
3 x 8
GREAT work out But also one of those ones that kind of scares you like am I going to kill my self LOL but im here on ward and up ward need to be better hydrate and didn?t do my warm up I have been oh well some nice PR?s
Phill
[quote]Phill wrote:
maraudermeat wrote:
you hit on something that i’ve been doing for awhile now with great results. everytime i go into the gym i set some sort of PR. you are not always going to hit the 1rm and you shouldn’t. you may feel tired one day and not as strong. instead of being dissappointed by this try and set a PR with the # of reps you do on a given movement.
if you are trying to hit 1 rm’s every week your progress will soon hault. 1rm’s take a lot out of you. I try for a 1rm about once a month. mostly its 3 to 5 reps.
always striving for some sort of PR will keep you motivated and on track. keep a log with your progress. I write PR next any new one. That way you don’t have to look back through an entire log book to find your previous best. just look for the PR.
your on the right track,
meat
GREAT POST MEAT!!!
[/quote]
yea man right on… thanks for the great response.
and yes i do keep track of my pr’s (one rep max or # of reps).
lata boys!
[quote]Phill wrote:
ME Squat Feb 27th 2006
Wow feeling GOOD!! Today but too good. Too amped up maybe a bit, under hydrated, over stimulated, and general just high strung releasing stress hyped about lifting. Had the Slayer cranked. Unracked the 365 front squat stepped back and had to abort re rack it fast I about blacked out. Had to step back calm down HR was up just I was fired UP from there on out had to calm down, LOL went well
Front Squat ( to 14 inch box touch and go to assure depth 2? or so below parallel)
Bar x ton
135 x 5
185 x 3
225 x 3
275 x 3
315 x 3
365 x 3
405 x 3 (10 lb PR @ 3 reps) slight nose bleed.
415 x 1 PR
Went great the near Black out was a bit crazy but got that handled nailed a 3RM PR then 1 RM pr the drive the competitor in me wanted to keep adding more but this time let the head win and walked away with those PR?s
Oh and doing these cross armed BB style just that forearm pain etc I have to right now and well its still a front squat IMO
DL for Reps (last set 75 seconds as many as you can get)
315 x 3
405 x 1
500 x 10 ( 2 rep PR)
WOW almost didn?t go for this rep work due to how I was feeling the HR etc but nailed this well first 6 were done in about 25 seconds, last one was a grinder and had to get my breath for a while before it. 10 aint to shabby
Lunges (light)
65lbs x 8 (3 set)
About all I had in me at this point
Decline sit ups 70lbs
3 x 8
GREAT work out But also one of those ones that kind of scares you like am I going to kill my self LOL but im here on ward and up ward need to be better hydrate and didn?t do my warm up I have been oh well some nice PR?s
Phill
[/quote]
Phill,
you are becoming a monster!! great job. I like to hear about that kind of intensity! If you aren’t bleeding, then you aren’t straining…
I guess i got to get back to front squatting. you are going to catch me. Also, great job on the deads. most people can’t hit 500 once- 10 times is awesome.
keep it up,
meat