2/28/06- Wed- Active Recovery- Medium Week
A1)Pushups- BWx25 x20 x25
A2)Seated Band Rows to Neck- lightx30 x30 x30
A3)Band Ext Rotations- Minix20 x20 x20
B1)Band Pushdown- lightx25 x25 x30
B2)Band Pullapart- minix25 x30
Notes: I think the pushups actually made chest a little sore. I need to find an easier variation perhaps.
Tomorrow’s gonna have to combine my ME LB with Bench Assistance since I’ll be travelling and not lifting fri, sat, sun. Gonna be kinda rough.
-MAtt
[quote]Norweige wrote:
but I think I need to backpeddle a little and just focus on consistent technique with straight weight for DE days.
[/quote]
My thoughts exactly you may just be trying to get to fancy back to the basics.
Phill
[quote]maraudermeat wrote:
ME Bench
full ROM warmup
0x10
135x5
225x3
315x2
2 Board (paused)
405x3
495x2
580x1
405x16
Decline (paused)
405x18
315x22
close grip bench (paused)
225x10
315x10
found out that my bench comp has been pushed back to March 31st. It was mid April. that gives me four weeks. for the next two weeks I’m going to hit the 1 Board and then one week to test and the last week will be rest. I’ve been “dieting” and I’ve gotten down to 275. I ain’t getting any lower than that. I don’t know what I was thinking trying to get down to 242. I would have to cut off a couple limbs to get down to that.
Now I have to just keep the weight at or under 275. I go back and forth on whether to play it safe and go for weights that I know I can get or go balls to the wall and try for the PR.
meat[/quote]
Wow way to push it up on you. I have no doubt youll nail it
Mr Volume holy shit Nice work bro
Nice call on the weight but if you do want to lose a limb that could be arranged hell and one armed you still out bench me LOL
Phill
[quote]maraudermeat wrote:
ME Bench
full ROM warmup
0x10
135x5
225x3
315x2
2 Board (paused)
405x3
495x2
580x1
405x16
Decline (paused)
405x18
315x22
close grip bench (paused)
225x10
315x10
found out that my bench comp has been pushed back to March 31st. It was mid April. that gives me four weeks. for the next two weeks I’m going to hit the 1 Board and then one week to test and the last week will be rest. I’ve been “dieting” and I’ve gotten down to 275. I ain’t getting any lower than that. I don’t know what I was thinking trying to get down to 242. I would have to cut off a couple limbs to get down to that.
Now I have to just keep the weight at or under 275. I go back and forth on whether to play it safe and go for weights that I know I can get or go balls to the wall and try for the PR.
meat[/quote]
Good luck man, workout looks crazy as always.
DE/RE (and a little ME) Lower
Warmup
Sumo Pull
135x5
225x5
315x1
365x1
405x1
505x1 PR
The 315-405 were speed pulls. I played with my form and was able to get my toes bassically parrallel to the bar and my feet out a little wider. I’m going to play with this a little more because it seemed to actually make me slower.
505 is a 5lb PR and 10lbs for the gym. It was a little grind from about an inch over the knees to lockout, where I promptly dropped it. Probably would have gotten at least a single red in comp, but I did hit lockout.
Olympic squat
135x8
275x7
225x15
I know I’ve never done 15 reps with 225 before. These felt like they tore up my quads.
GHR w/ mini band
12,9
Back Extension
2 sets
Hanging Leg Raise
2 sets
Good workout, pretty brief, nailed a nice PR and now I can say that Phill can’t rep my PR 10 times!
[quote]ExNole wrote:
DE/RE (and a little ME) Lower
Warmup
Sumo Pull
135x5
225x5
315x1
365x1
405x1
505x1 PR
The 315-405 were speed pulls. I played with my form and was able to get my toes bassically parrallel to the bar and my feet out a little wider. I’m going to play with this a little more because it seemed to actually make me slower.
505 is a 5lb PR and 10lbs for the gym. It was a little grind from about an inch over the knees to lockout, where I promptly dropped it. Probably would have gotten at least a single red in comp, but I did hit lockout.
Olympic squat
135x8
275x7
225x15
I know I’ve never done 15 reps with 225 before. These felt like they tore up my quads.
GHR w/ mini band
12,9
Back Extension
2 sets
Hanging Leg Raise
2 sets
Good workout, pretty brief, nailed a nice PR and now I can say that Phill can’t rep my PR 10 times!
[/quote]
DAMN fine PR bro
HMM rep that?? I think I got a shot at it 
thats sumo my preferred pulling style im still stronger in it just have had to change to convent. for strongman NO sumo allowed dont make me try LOL
great work
keep it up.
Phill
2/28/07 UB DELOAD
A. Bench Press: no hand off no spot
95 x 12, 185 x 5, 225 x 8, 245 x 5 (had some more), 245 x 4 (had atleast one more), 225 x 4 (paused the last one)
Think I got the elbow tuck dealie on these reps today… NICE
B1) Cable Row: 180 x 10, 200 x 8, 8, 180 x 10
B2) Decline Skullcrush:
90 x 8, 8, 110 x 5, 5
lil bit of fly and face pull, very high rep, lil bit of push down
NOTES: Tired int he gym but felt solid. Deload is helping.
boom
[quote]Phill wrote:
DAMN fine PR bro
HMM rep that?? I think I got a shot at it thats sumo my preferred pulling style im still stronger in it just have had to change to convent. for strongman NO sumo allowed dont make me try LOL
great work
keep it up.
Phill[/quote]
Thanks man. Sometimes seeing people just smash the weight you’re doing is enough to break that mental plateua, its a good little motivator.
Is there any reason sumo isnt allowed in strongman?
3-1-07
Upper Body RE
Warmup: Pushdowns with tubing
2 sets of 25
Incline DB Press with ~2 second pauses
60 x 10,10,10
65 x 10,12
Really tried to hold the pause then explode with the weight up. The weight I was using really humbled me, not that I am strong to begin with.
Flat bench flyes
35 x 20,
40 x 20,20
Supinated Grip Pulldowns
110 x 20
130 x 15
140 x 15
Row Machine
140 x 15, 20, 20
Shoulder complex
15# DBs x 6 x 3 sets
Band Pull aparts
3 x 20
Some bicep machine, lot of reps and drop sets x 2 sets
Shoulder prehab
I really am going to start working on these alot. I want to start getting ready for softball season a couple months early. I did alot of external/internal rotations and some throwing type motions. I messed my neck and shoulder up pretty bad last summer and spent the better part of it going through physical therapy. I lost alot of strength and basically had to start over again lifting weights. I don’t want to go through that again so Im trying to take preventative measures.
I really like adding the pauses to my reps. Since I got into the Westside approach through WS4SB, I have never done much DE work at all. The pauses seem like they sort of combine DE and RE work together. I’ve been wanting to post some pics but I don’t want to get flamed too badly lol.
[quote]Dre Cappa wrote:
3-1-07
Upper Body RE
Warmup: Pushdowns with tubing
2 sets of 25
Incline DB Press with ~2 second pauses
60 x 10,10,10
65 x 10,12
Really tried to hold the pause then explode with the weight up. The weight I was using really humbled me, not that I am strong to begin with.
Flat bench flyes
35 x 20,
40 x 20,20
Supinated Grip Pulldowns
110 x 20
130 x 15
140 x 15
Row Machine
140 x 15, 20, 20
Shoulder complex
15# DBs x 6 x 3 sets
Band Pull aparts
3 x 20
Some bicep machine, lot of reps and drop sets x 2 sets
Shoulder prehab
I really am going to start working on these alot. I want to start getting ready for softball season a couple months early. I did alot of external/internal rotations and some throwing type motions. I messed my neck and shoulder up pretty bad last summer and spent the better part of it going through physical therapy. I lost alot of strength and basically had to start over again lifting weights. I don’t want to go through that again so Im trying to take preventative measures.
I really like adding the pauses to my reps. Since I got into the Westside approach through WS4SB, I have never done much DE work at all. The pauses seem like they sort of combine DE and RE work together. I’ve been wanting to post some pics but I don’t want to get flamed too badly lol.[/quote]
good solid workout! the pause work can be humbling but very effective. I would say I owe most of my strength gains to pause work.
As for the pics- go ahead and post them. You won’t get flamed on this thread. If you do, I and many others won’t stand for it. I know that shit goes on in most other threads on this site but I like to think that this is the best thread for info. and support. We are all after the same thing. The only difference is that some are further down the road.
meat
[quote]ExNole wrote:
DE/RE (and a little ME) Lower
Warmup
Sumo Pull
135x5
225x5
315x1
365x1
405x1
505x1 PR
The 315-405 were speed pulls. I played with my form and was able to get my toes bassically parrallel to the bar and my feet out a little wider. I’m going to play with this a little more because it seemed to actually make me slower.
505 is a 5lb PR and 10lbs for the gym. It was a little grind from about an inch over the knees to lockout, where I promptly dropped it. Probably would have gotten at least a single red in comp, but I did hit lockout.
Olympic squat
135x8
275x7
225x15
I know I’ve never done 15 reps with 225 before. These felt like they tore up my quads.
GHR w/ mini band
12,9
Back Extension
2 sets
Hanging Leg Raise
2 sets
Good workout, pretty brief, nailed a nice PR and now I can say that Phill can’t rep my PR 10 times!
[/quote]
awesome work! you will be pulling 6plates in no time. I also like the high rep squats. Anything that causes extreme pain can’t be all bad, right?
meat
[quote]ExNole wrote:
DE/RE (and a little ME) Lower
Warmup
Sumo Pull
135x5
225x5
315x1
365x1
405x1
505x1 PR
Good workout, pretty brief, nailed a nice PR and now I can say that Phill can’t rep my PR 10 times!
[/quote]
Hell yeah buddy! Be careful what you say, though, Mr. Post Toasties Volumeator may just take offense and rep it out of spite!
Wow way to push it up on you. I have no doubt youll nail it
Mr Volume holy shit Nice work bro
Nice call on the weight but if you do want to lose a limb that could be arranged hell and one armed you still out bench me LOL
Phill
[/quote]
I guess if I didn’t have such bad elphantitise of the daddy parts, I wouldn’t weigh so much. Oh well, they don’t call me tripod for nothing.
meat
Ok here are some pics, I’ll take your guys’ word for it. I am about 222 now, don;t know my bodyfat, but when I last got tested it was 10%, and I havent gotten too much flabbier since then. I don’t have any leg pics yet. I have long legs for my height (6ft) so no matter how I get them they’ll always look skinny =(.
[quote]maraudermeat wrote:
good solid workout! the pause work can be humbling but very effective. I would say I owe most of my strength gains to pause work.
As for the pics- go ahead and post them. You won’t get flamed on this thread. If you do, I and many others won’t stand for it. I know that shit goes on in most other threads on this site but I like to think that this is the best thread for info. and support. We are all after the same thing. The only difference is that some are further down the road.
meat[/quote]
One of my back.
One more closer up. Strength is my primary goal, but I obviously want to get my legs and arms bigger. Nothing wrong with looking strong as well as being strong.
[quote]maraudermeat wrote:
Dre Cappa wrote:
3-1-07
Upper Body RE
Warmup: Pushdowns with tubing
2 sets of 25
Incline DB Press with ~2 second pauses
60 x 10,10,10
65 x 10,12
Really tried to hold the pause then explode with the weight up. The weight I was using really humbled me, not that I am strong to begin with.
Flat bench flyes
35 x 20,
40 x 20,20
Supinated Grip Pulldowns
110 x 20
130 x 15
140 x 15
Row Machine
140 x 15, 20, 20
Shoulder complex
15# DBs x 6 x 3 sets
Band Pull aparts
3 x 20
Some bicep machine, lot of reps and drop sets x 2 sets
Shoulder prehab
I really am going to start working on these alot. I want to start getting ready for softball season a couple months early. I did alot of external/internal rotations and some throwing type motions. I messed my neck and shoulder up pretty bad last summer and spent the better part of it going through physical therapy. I lost alot of strength and basically had to start over again lifting weights. I don’t want to go through that again so Im trying to take preventative measures.
I really like adding the pauses to my reps. Since I got into the Westside approach through WS4SB, I have never done much DE work at all. The pauses seem like they sort of combine DE and RE work together. I’ve been wanting to post some pics but I don’t want to get flamed too badly lol.
good solid workout! the pause work can be humbling but very effective. I would say I owe most of my strength gains to pause work.
As for the pics- go ahead and post them. You won’t get flamed on this thread. If you do, I and many others won’t stand for it. I know that shit goes on in most other threads on this site but I like to think that this is the best thread for info. and support. We are all after the same thing. The only difference is that some are further down the road.
meat[/quote]
Cheers to that, meat. That is the case in this thread, everyone supports you simply if you’re working hard and asking questions. And it’s great to hear something like that from someone as brutally strong as you.
Keep it up, Dre. Everybody starts somewhere, the important thing is to be working at it.
-boom
[quote]Dre Cappa wrote:
One more closer up. Strength is my primary goal, but I obviously want to get my legs and arms bigger. Nothing wrong with looking strong as well as being strong.[/quote]
I’d guess from the pics that you’re a little more like mid-teens BF%-wise, but that doesn’t really matter that much and certainly isn’t excessive. How tall are you? It looks like you have a good base of muscle to get strong with.
[quote]JimmyBoom wrote:
Cheers to that, meat. That is the case in this thread, everyone supports you simply if you’re working hard and asking questions. And it’s great to hear something like that from someone as brutally strong as you.
Keep it up, Dre. Everybody starts somewhere, the important thing is to be working at it.
-boom[/quote]
thanks!! I think what makes this thread different is we don’t limit ourselves to one strict style of training. why not try it all, take what works and make something that is your own. Also, many of the people that contribute here also compete in strongman or powerlifting, unlike many of the other threads that are full of trolls. I learned not to long ago that you have to have an open mind when it comes to training (and life in general).
There’s enough negativity already in the world…
meat
Here is what I did on Monday and Wednesday:
Monday:
1)Close Grip Bench Press: Barx10x2, 95x5x2, 135x5, 185x3, 205x3, 225x3, 245x3, 265x3
2)CS Row: 65x8, 115x8, 135x8, 165x8x3
3)Good Mornings: Barx5, 135x5, 155x5x3
4)Decline Bench Press: 135x10, 245x5x2
5)Back Extension: BWx15x2
Conditioning: A bunch of different stuff with the med ball and the plates and some ab work that I went through three times. I got pretty tired too
Wednesday:
1)Hammer Grip Lat Pulldown: 60x10, 120x10, 160x8x2, 170x8, 180x8
2)DB RDL: 40x10, 65x8, 80x8x4
3)DB Floor Press: 95(bar)x10, 80x8x3
4)RG Seated Row: 100x10, 150x10x2, 160x10
5)Neck + Abs (3 sets each)
Conditioning: 7 Down & Backs (small gym)
Note: This was supposed to be a D/E lower but I nixed that because my knee is still a bit tender.
I’m starting a total body split right now because of time constraints. It worked pretty well for me over the last summer so I’m going back to it. If I can squeeze in a third day than I am going to just do some more accessory work. The CG bench is a PR and i’m pretty sure that I had 10-15 pounds more left in me too.