Pm session
200 yards of hell with 40lb xvest again. 5 sets up and down.
sure as heck didnt feel any easier but the stop watch dont lie say I was consistently 20 seconds faster up and down so good I suppose
Phill
I am 6ft, 6ft1 maybe.
[quote]Norweige wrote:
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.
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]
[quote]Matt McGorry wrote:
Hartley, in my opinion, you’re doing fine on your deload. You even did a little more than I probably would have done on your UB deload, but whatev.
BTW, is that a rep PR on the RDLs with 355x5?
3/1/06- Thurs- Full Body (ME LB/Bench Assist)- Medium Stress
A)Defecit Deadlifts (1 aerobic step ~4")
135x5
225x5
265x3
315x2
360x1
405x1
430x1
440x1 (10lb PR)
445x1 (15lb PR)
455x1 (25lb PR)
420x1 (slow)
B1)DB Floor Press
(90x4) 100x4 105x4 (5lb PR)
110xMISS xMISS
B2)BB Front Squat (clean grip/heeled shoes)
205x4 x4 215x4 225x4 235x2
C1)Neutral Grip Cybex Chest Supp Row
260x6 265x5 260x6 x5
C2)Band Pushdown
lightx30 x30 x25 x25
C3)Pec Deck
25x50
Notes: Awesome workout, especially for having gone to bed at 6AM. I was only getting 2 days to lift this week so I pushed it good and hard.
Defecit deads were awesome. I feel more comfortable on these almost than I do on regular deads because I can get a really tight pull before I rip the weight up. My best deadlift a couple weeks ago was 455 and I hit it again from a 4" box so I probably have at least a 10lb carryover.
The 105 floor press felt relatively easy but I couldn’t get the 110s at all. I got em up but they were way shaky. Got a little greedy with the PRs, but I’ll have 3 days of no training to recover, so I don’t really mind.
Considering moving back to one lower body day per week but ALWAYS including one squat and one dead variation.
EDIT: 2 things that I forgot to add which helped me about I believe. The feet were closer together than they’ve been in the past which I think in part gave me that stretch reflex at the bottom.
Secondly, for each new PR attempt, I specifically told myself that it was actually 90-95% of my max rather than 100% or a new PR. I didn’t get overhyped or worried about not missing and instead I just focused on form and getting the weight up. I think I’ll definetly try this again in the future.
-MAtt
[/quote]
Awesome job man. 455 from a deficit is great. I think I had the same problem with letting my feet get too wide on the convetional pull and thats why I ended up pulling sumo at first.
Keep it up man, you’ll have to test that dead form the floor again soon.
[quote]gags wrote:
Matt…and the rest of the guys…i dont know if any of you have oly shoes for front squats but the difference is quite amazing, at least i thought so…i know it’s not a main move fro everyone and this is more a pl thread, but thought i’d throw that out there…also phil for strongman pressing they make a push press/jerk much more comfortable and help a decent amount inkeeping heel contact to really drive…obvously since they have a heel made of wood–captain obvious strikes…if anyone is interested ill throw some links up where you can get them for like $50-60 instead of 140 like they usually are[/quote]
Definitely man, I’ve actually been on the lookout for a pair.
Thanks a lot
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 wish I had this site back when i was first starting out. More specifically this thread. I haven’t forgotten where I came from. Hopefully I can help someone get a little stronger.
meat
[quote]Phill wrote:
maraudermeat wrote:
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
LOL what a horrid affliction having such short legs 
Phill
your just jealous that I can ATG squat with an 8 inch ROM.
Besides, wider’s better.
meat
[/quote]
[quote]Phill wrote:
Pm session
200 yards of hell with 40lb xvest again. 5 sets up and down.
sure as heck didnt feel any easier but the stop watch dont lie say I was consistently 20 seconds faster up and down so good I suppose
Phill[/quote]
Did you take our advice and get the shorty shorts and funny little hat for your run?
Here’s some more advice- shave the tea bags and ass. It will cut down on wind resistance. I’m sure I found that in “Runner’s World” magazine.
Meat
[quote]Matt McGorry wrote:
Hartley, in my opinion, you’re doing
A)Defecit Deadlifts (1 aerobic step ~4")
135x5
225x5
265x3
315x2
360x1
405x1
430x1
440x1 (10lb PR)
445x1 (15lb PR)
455x1 (25lb PR)
420x1 (slow)
Secondly, for each new PR attempt, I specifically told myself that it was actually 90-95% of my max rather than 100% or a new PR. I didn’t get overhyped or worried about not missing and instead I just focused on form and getting the weight up. I think I’ll definetly try this again in the future.
-MAtt
[/quote]
Nice work Matt. I’m going to pull from deficit tomorrow. I tried 135 off a step yesterday just to get and idea of how it felt. Golly gee, it’s a LONG pull! I think I’m going to start with pulling while standing on plates tomorrow, then possibly work my way down. Nice work on those–I’ll be thinking of your 455 tomorrow.
And I like your mindset when approaching PRs. I’m kind of neurotic and high strung, so big weights can make me pretty anxious and any tips I can try to calm myself enough to train with energy AND focus is appreciated.
Oly shoes sites
http://store.wfwclub.com/shoes.html
also a good place to get bumpers and bars
http://www.dynamic-eleiko.com/
not the cheapest but are not to bad if theres a sale
these are the first 2 off the top of my head----sometimes ebay has good deals
[quote]Dre Cappa wrote:
I am 6ft, 6ft1 maybe.
[/quote]
If you were under 6 youd know it down to the 16th on an inch LOL I always find that odd
Phill
[quote]maraudermeat wrote:
Phill wrote:
maraudermeat wrote:
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
LOL what a horrid affliction having such short legs
Phill
your just jealous that I can ATG squat with an 8 inch ROM.
Besides, wider’s better.
meat
[/quote]
LOL NICE!!
Phill
[quote]maraudermeat wrote:
Did you take our advice and get the shorty shorts and funny little hat for your run?
Here’s some more advice- shave the tea bags and ass. It will cut down on wind resistance. I’m sure I found that in “Runner’s World” magazine.
Meat [/quote]
Not yet I looked couldnt find any that fit having the local tent and awning store fashion me a pair. Soon ill be sporting them britches.
Done bro but I prefer waxing, gets a longer lasting and closer removal with no razor burn and if you can stand that pain no event will ever get you down.
Yhea baby HARD CORE.
On a side note friggin left, bad leg holds me back big time on any of the running etc. its a fine line pushing it forward in the past I got better at running but the angle and beating the hip, knee etc took on that side made weights suffer. right leg is rarin to go.
as of yet no lasting pain or hampering of PR’s etc just during some discomfort in the glute/hip and calf. Ill keep it up slowly up the inmtensity and see how it goes. In an odd torturous way it feels good to do a buit of running again.
OH took friggin progress pic first time since maybe late July. Not to shabby mid and upper back is getting thick as hell from all he pulling kegs etc, shoulders chest, legs all looking good, still have spaghetti arms and a hell of a nice spare tire on the low back thats where I store my excess like a camel LOL I think those fancy short im having made will suck that in kind of like a scuba suit.
Phill
3/2/2007 RE Upper
A)RE Flat BB Bench=215 x 8 x 4
B)Chinups=BW x 8, 8, 4, 2, 2
C)Close-Grip Decline BB=175 x 12, 10, 9
D)Reverse Grip EZ Curls=70 x 10 x 3
E)DB Shoulder Raise Complex (Front, Lateral, Rear)=15 x 10, 8, 8 x 3
PONTIFICATIONS: Benching went great today–not huge numbers but I’ve finally got my foot (and hand) position down. Reps felt consistent and strong with lots o’ leg drive. I’ll do them again next week, perhaps with 225, then go back to some sort of DE emphasis for Fridays.
In general I decided it was time to change up my other exercises. I want to do BW chinups for the next few weeks instead of the heavier, lower rep ranges. Got a crazy pump from the chinups, decline presses and curls.
I’m pulling from a (slight) deficit tomorrow, and I think I’m going to have to sneak some chalk in and just clean up real good as soon as I’m done pulling. Happy Friday!
1.front squats-1358 1855 2255
2.oly squats-2258 2755
thats it
low back was toast from this week…def going back to old schedule----and did some db oh press-4010 65*10
[quote]Norweige wrote:
Matt McGorry wrote:
Hartley, in my opinion, you’re doing
A)Defecit Deadlifts (1 aerobic step ~4")
135x5
225x5
265x3
315x2
360x1
405x1
430x1
440x1 (10lb PR)
445x1 (15lb PR)
455x1 (25lb PR)
420x1 (slow)
Secondly, for each new PR attempt, I specifically told myself that it was actually 90-95% of my max rather than 100% or a new PR. I didn’t get overhyped or worried about not missing and instead I just focused on form and getting the weight up. I think I’ll definetly try this again in the future.
-MAtt
Nice work Matt. I’m going to pull from deficit tomorrow. I tried 135 off a step yesterday just to get and idea of how it felt. Golly gee, it’s a LONG pull! I think I’m going to start with pulling while standing on plates tomorrow, then possibly work my way down. Nice work on those–I’ll be thinking of your 455 tomorrow.
And I like your mindset when approaching PRs. I’m kind of neurotic and high strung, so big weights can make me pretty anxious and any tips I can try to calm myself enough to train with energy AND focus is appreciated.[/quote]
Thanks, man. Yea it is a long pull, haha. But for me, I’ve never gotten stuck at lockout ever. I know that once I break it 6 inches off the ground or so, it is going up without a doubt. I really like the tight feeling I get though when I shoot my hips down with the defecit deads. Feels like I’m wearing a deadlift suit or something, haha.
As far as the mindset thing, I’ve only just begun with that. I’m going to experiment with it this coming week when I go for some big bench PRs and squats as well. I like the idea of approaching it like it’s a weight that should be delt with firmly and with intense focus (like my 90-95% workout usually) but not with the nervousness of “what if I fail?” Taking a weight in your hands for bench, I oftentimes find myself thinking “oh shit this is 300” before taking the rep rather focusing on technique.
And when I think back, many of the days I’ve hit my best PRs have been when I’m calm and not really overly-excited.
-Matt
Hey gags, what’s your lifting background in? I noticed you do alot of Olympic lifts. I was just wondering.
[quote]gags wrote:
1.front squats-1358 1855 2255
2.oly squats-2258 2755
thats it
low back was toast from this week…def going back to old schedule----and did some db oh press-4010 65*10[/quote]
[quote]Matt McGorry wrote:
A)Defecit Deadlifts (1 aerobic step ~4")
135x5
225x5
265x3
315x2
360x1
405x1
430x1
440x1 (10lb PR)
445x1 (15lb PR)
455x1 (25lb PR)
420x1 (slow)
[/quote]
Is the aerobic step that green plastic regtangular box?
I’m just making sure because I was thinking about using it, but I wasn’t sure if it would be strong enough.
3/2/06- Friday- Active Recovery- Med Stress
A)BB Holds- 275x25s x25s x22s
B1)Pussy Pushups- BWx30 x30 x30
B2)DB Swings- 45x30 x30 x25
B3)Lat Pulldown- 100x20 80x25
B4)Cuban Press (w/o press) 15x25 x25 x20
C1)Alternate Hammer Curl- 40x10 x7
C2)Walking overhead lunge- BWx24
C3)3 Way Shoulder Raise- 5lbx30
Notes: My flight got moved til tomorrow. Bastards.
[quote]vision1 wrote:
Matt McGorry wrote:
A)Defecit Deadlifts (1 aerobic step ~4")
135x5
225x5
265x3
315x2
360x1
405x1
430x1
440x1 (10lb PR)
445x1 (15lb PR)
455x1 (25lb PR)
420x1 (slow)
Is the aerobic step that green plastic regtangular box?
I’m just making sure because I was thinking about using it, but I wasn’t sure if it would be strong enough.[/quote]
Mine’s not green I don’t think. I’ve used a number of different ones at various gyms. You can try working up on it and see how much it feels like it’s gonna give. As long as you’re taking reasonable jumps in weight, you’ll probably know if you’re pushing it before the thing snaps. You could always try to place a few plates under it to give it support, but depending on the height it might just make it unsteady.
-MAtt
[quote]Dre Cappa wrote:
Hey gags, what’s your lifting background in? I noticed you do alot of Olympic lifts. I was just wondering.
gags wrote:
1.front squats-1358 1855 2255
2.oly squats-2258 2755
thats it
low back was toast from this week…def going back to old schedule----and did some db oh press-4010 65*10
[/quote]
i guess i would have to say PL style cause thats what i have done the longest, i train for strongman=gotta be good at everything and i think oly squats are better for it than wide pl style, although i still do them…i just like to mix it up alot…very influenced by defranco—if i had to pick a fav coach or something