Here is what I did Friday:
1)Clean Grip Hang Snatch: 85x3x2, 105x3x2, 125x3x2, 135x3x2
2)Single Arm DB Row: 50x8, 90x8x5
3)Band Pull Aparts: Purplex12x3
4)Reverse Grip Curls: 85x8, 5x6x2
5)Neck Isos: 2 sets
6)Single Arm Band Pushdowns: Purplex15x2
7)=Reverse Wood Choppers: 80x8x2
Oh come on Meat, I’m sure you knock the curls out Ron Burgundy style lol.
“998, 999,…1000. Ahhh my arm is burning because I did so many of them. I did a thousand. Did you hear me counting? Would you like a ticket to the gun show?”
[quote]maraudermeat wrote:
Does anyone know a good wrist Prehab movement? When I curl I get a shooting pain in my left wrist and down the underside of my forearm. What’s weird is that I get the pain when I let go of the bar after my set. It doesn’t feel too bad when I am actually lifting the weight. Any feedback would be appreciated. Stay strong fellas.
I have that pain anytime I do curls with a bar. what has helped me is to take a really wide grip on a straight bar or what I do now is - I don’t curl with a bar at all. I do everything with dumbells.
Being a powerlifter though… I’m almost too embarassed to do curls at all. But everyone should have “tickets to the gun show” though.
meat[/quote]
3/5/06- Monday- ME BP- Very High Stress
A)BB Bench Press
135x5
185x3
225x2
255x1
285x1
290x1 (absolute grinder)
------- 1 board -----
290x1
300xMISS
-------- No Board ----
270x1
245x3
245x2
B1)Close Grip Incline
205x6(1 rep PR) 215x4xMiss on 5th
205x4 x4
B2)Close Grip Pullup
+55lbx4 x4 x4 +45x5
C1)Prone Grip High Cable Row
200x8 210x6 200x6
C2)DB Lateral Raise
45x8 40x8
Notes: Extremely dissapointing day on bench for Hartley and I. Neither of us hit 300 and we both feel like we should have long time ago.
One of the bodybuilders in the gym (Gold’s Hollywood) told us to get rid of the boards and just focus on the bar. He told us that me that he had competed in bodybuilding and bench competitions hitting over 500 raw at 200. He proceeded to then sit down on the bench after not having flat benched in 3 years (and he looked to be late 40s) and knock out one clean rep with 295 and no warmup with elbows flared to his ears.
There is something seriously wrong with the fact that we both haven’t nailed 300 easy by now.
Perhaps I’m in need of slightly higher rep ranges on ME work…but whatever it is, something has to change.
-Matt
[quote]Matt McGorry wrote:
There is something seriously wrong with the fact that we both haven’t nailed 300 easy by now.
Perhaps I’m in need of slightly higher rep ranges on ME work…but whatever it is, something has to change.
-Matt[/quote]
Where are you missing, man?
If 290 was a grinder, try to hit that again next bench session and then do some singles with 280 or doubles with 275 or so.
Also, you take a lot of warmup sets, try cutting down and see if that gives you more
Try adding some more pin presses into your routine. Doing them with a lot more than your max seems to help me a ton. Even though its only a 6" ROM or so, doing reps with 50+lbs over your max has to help.
Good luck
Oh snap. Phill and meat you guys both rock. Thanks.
I box squat almost exclusively. I haven’t free PL squatted in a looong time. I do, however, Oly squat free from time to time. If I oly squat, it’s always a free squat.
Meat–Now that you mention it, I think back and notice that I start w/ elbows down, but they drift (a little). Whenever I see that in the mirror and pull down, I start arching and stay back farther. Thanks a lot! I’ll definitely look at pulling forward harder. It may have to wait a bit, I’m getting some inflammation or tendinitis/osis, or something in my forearms from a crapload of gripping heavy iron. I need to take next week easy, maybe 2 weeks.
RE-the knees/spreading the floor. Yeah, my knees never have a problem with caving at all. I’m as wide as the cage will let me go. I don’t think I actively spread the floor as much as I should on the way Down. I’ll work on major tension there (I think one reason is I have had a really tight IT band in the past and subconsciously avoided that so the ITB wouldn’t sing. So I’ll step up soft tissue work and start spreading hard on the way down.
ABs–never been a weak point, but I’m not training them very much, haven’t for a while. I guess I’ll step up to the plate. It feels superheavy coming out of the rack, even with big air, so now that I think of it heavy ab/oblique work will probably help a lot. I have ignored the obliques in the past. It’s about the only thing left that I concede to bodybuilding (I really want a reasonably narrow waist, as long as I can keep gett stronger). I guess I’ll start them heavy too.
I knew you guys would be able to help. Thanks.
[quote]Matt McGorry wrote:
3/5/06- Monday- ME BP- Very High Stress
A)BB Bench Press
135x5
185x3
225x2
255x1
285x1
290x1 (absolute grinder)
------- 1 board -----
290x1
300xMISS
-------- No Board ----
270x1
245x3
245x2
B1)Close Grip Incline
205x6(1 rep PR) 215x4xMiss on 5th
205x4 x4
B2)Close Grip Pullup
+55lbx4 x4 x4 +45x5
C1)Prone Grip High Cable Row
200x8 210x6 200x6
C2)DB Lateral Raise
45x8 40x8
Notes: Extremely dissapointing day on bench for Hartley and I. Neither of us hit 300 and we both feel like we should have long time ago.
One of the bodybuilders in the gym (Gold’s Hollywood) told us to get rid of the boards and just focus on the bar. He told us that me that he had competed in bodybuilding and bench competitions hitting over 500 raw at 200. He proceeded to then sit down on the bench after not having flat benched in 3 years (and he looked to be late 40s) and knock out one clean rep with 295 and no warmup with elbows flared to his ears.
There is something seriously wrong with the fact that we both haven’t nailed 300 easy by now.
Perhaps I’m in need of slightly higher rep ranges on ME work…but whatever it is, something has to change.
-Matt[/quote]
when i was benching, something that helped me was pin presses from chest level with band tension, like mini’s doubled…i think that was the hardest bench exercise i ever tried…just a thought
–Upper body lift
1.Bottoms up high inc press- 1356 1855 2051
2.DB nuet grip OH seated- 5510 658,8
3.DB rows- 10012,9,7
4.C+J- 1353,2-form work
5.tate press-5010,10
6.alt curls-506 hammer-506
–think i found why my OH hasnt been going up…my strict press is very weak due to not training it for the last year, give or take a few w/o’s…i think this has lead to some weak ass shoulders…either way can’t hurt to bring it up
Cardio–BBall-fullcourt 5’s-2hr’s
Quick question, I know a few of you guys Oly lift on this thread. I want to learn how to front squat Oly style. I have been doing them bodybuilder style. I have long forearms and poor flexibility in my wrists.
I’ve seen the set ups for front squats before, but do you guys have any cues or advice to use for the bar setup? The actual squatting part is fine, I am just having trouble setting the bar up to begin with. Thanks
[quote]Matt McGorry wrote:
3/5/06- Monday- ME BP- Very High Stress
A)BB Bench Press
135x5
185x3
225x2
255x1
285x1
290x1 (absolute grinder)
------- 1 board -----
290x1
300xMISS
-------- No Board ----
270x1
245x3
245x2
B1)Close Grip Incline
205x6(1 rep PR) 215x4xMiss on 5th
205x4 x4
B2)Close Grip Pullup
+55lbx4 x4 x4 +45x5
C1)Prone Grip High Cable Row
200x8 210x6 200x6
C2)DB Lateral Raise
45x8 40x8
Notes: Extremely dissapointing day on bench for Hartley and I. Neither of us hit 300 and we both feel like we should have long time ago.
One of the bodybuilders in the gym (Gold’s Hollywood) told us to get rid of the boards and just focus on the bar. He told us that me that he had competed in bodybuilding and bench competitions hitting over 500 raw at 200. He proceeded to then sit down on the bench after not having flat benched in 3 years (and he looked to be late 40s) and knock out one clean rep with 295 and no warmup with elbows flared to his ears.
There is something seriously wrong with the fact that we both haven’t nailed 300 easy by now.
Perhaps I’m in need of slightly higher rep ranges on ME work…but whatever it is, something has to change.
-Matt[/quote]
Where are you failing on your 1 RM?
meat
Thanks for taking an interest, guys. And thanks for the tips.
My failing point is always a couple inches off the chest, between the 1 or 2 board mark. I’ve never failed a lift at lockout.
At this point, I feel like it’s more than just a weakpoint issue. I feel like the bench is just fuckin weak and I’m not really sure why.
-Matt
[quote]Matt McGorry wrote:
Thanks for taking an interest, guys. And thanks for the tips.
My failing point is always a couple inches off the chest, between the 1 or 2 board mark. I’ve never failed a lift at lockout.
At this point, I feel like it’s more than just a weakpoint issue. I feel like the bench is just fuckin weak and I’m not really sure why.
-Matt [/quote]
I’ve heard the stretch reflex will almost always get the bar a few inches up before it fails, unless the weight is ridiculous.
I would try to bench more, don’t take a max for a few sessions, but try to get some good workouts in with still heavy weight.
[quote]Dre Cappa wrote:
Quick question, I know a few of you guys Oly lift on this thread. I want to learn how to front squat Oly style. I have been doing them bodybuilder style. I have long forearms and poor flexibility in my wrists.
I’ve seen the set ups for front squats before, but do you guys have any cues or advice to use for the bar setup? The actual squatting part is fine, I am just having trouble setting the bar up to begin with. Thanks[/quote]
http://www.uwlax.edu/strengthcenter/videos/video_index.htm
click on front squats–you can kinda see he just has fingertips on the bar, more or less proving balance, not really holding the bar…you just kinda have to trust that if you keep you elbows high the bar wont slip…if it does…drop it…start over…
i have also heard of some other people say that every time thy’re in the gym, the will put the bar in the catch position and just hold it, with like 135, to stretch out the wrist and get used to it, just stick with it for a few weeks, it’ll get there
[quote]gags wrote:
i have also heard of some other people say that every time thy’re in the gym, the will put the bar in the catch position and just hold it, with like 135, to stretch out the wrist and get used to it, just stick with it for a few weeks, it’ll get there[/quote]
One of the exercises in I/O is like that, but raising the elbows for reps.
M.E Lower
box Squats with gear
Work sets after warmups:
535x1, 655x1, 685x1, 745x1, 835x1, 875x1
I did all the weights off a 12" box with a 100lb plate on top. For the 875 I took the 100 off and replaced it with a 45 so it was a little lower. This put me at about 1"above parallel. The weight went up well. I will open with this or up to 925…we’ll see how training goes the next 8 weeks. I think if I throw on a knee wrap and an ammonia cap I shouldnt have any worries.
Rack pulls off of 3 pin (just below knee cap) 425x3, 515x3, 565x3
2 pin (mid top of shin) 565x3
Reverse hyper 2x8 @360
superset with
Standing abs with spud strap 2x10
2 sets of 100 reps piston pushdowns with abs ( I had to live up to my promise of doing a tricep exercise every single workout)
feelin good…
Ammonia is a wonderful thing
Good shit man-that’s some serious box squatin
Thanks Gags, I might just work on that in the gym, get confident with my setup before I actually do it. I don’t want to drop the bar too often in my commercial gym, I could get kicked out if they hear weights crashing all over. Apparently the sound of anything heavier than a pink dumbbell hitting the floor spooks people in that place. Thanks again.
[quote]gags wrote:
Dre Cappa wrote:
Quick question, I know a few of you guys Oly lift on this thread. I want to learn how to front squat Oly style. I have been doing them bodybuilder style. I have long forearms and poor flexibility in my wrists.
I’ve seen the set ups for front squats before, but do you guys have any cues or advice to use for the bar setup? The actual squatting part is fine, I am just having trouble setting the bar up to begin with. Thanks
http://www.uwlax.edu/strengthcenter/videos/video_index.htm
click on front squats–you can kinda see he just has fingertips on the bar, more or less proving balance, not really holding the bar…you just kinda have to trust that if you keep you elbows high the bar wont slip…if it does…drop it…start over…
i have also heard of some other people say that every time thy’re in the gym, the will put the bar in the catch position and just hold it, with like 135, to stretch out the wrist and get used to it, just stick with it for a few weeks, it’ll get there[/quote]
[quote]maraudermeat wrote:
I’m almost expecting you to start an entry with - “It was the best of times… It was the worst of times” with the amount of volume you are putting out these days. Great job as usual. I feel like a pussy. I am cutting my training back to two days a week with only two ME movements each time. you would be still warming up.
meat[/quote]
HA you saying Im having epic like w/o’s thia one I actually liked and later may think about trying a stint of few months doing ME on the same day it officially kicks your ass.
Pussy yhea you may have lowered the volume but those damn loads are killer. Ill be dropping mine to nothing in a fee weeks rest up for that first comp then itll be up and down ill get about two weeks to train hard then rest and another comp should be interesting
Phill
[quote]maraudermeat wrote:
I have that pain anytime I do curls with a bar. what has helped me is to take a really wide grip on a straight bar or what I do now is - I don’t curl with a bar at all. I do everything with dumbells.
Being a powerlifter though… I’m almost too embarassed to do curls at all. But everyone should have “tickets to the gun show” though.
meat[/quote]
I agree with all this and me any direct arm work now is light just has to be or itll kill me save the heavy shit for rows chins etc.
Try band curls as well seems the only thing I can really use a load and do no pain. not sure why also when doing curls over grab that bar squeeze that SOB and crank out that PUMP baby LOL
Phill
[quote]Norweige wrote:
ExNole wrote:
ME Bench
Awesome Workout today
Warmup
Flat Bench
barx10
135x8
225x5
275x1
315x3 PR
355x1 Gym PR +10LB
335x1
Awesome workout, first time I’ve taken Spike before a workout in a while. The first time I wasn’t used to it and it was a little much, today it seemed to help.
Nice job man, great PR!
I hear ya on the Spike–I usually take it in the morning right when I get up so I’m alert and ready to go when I train my first clients at 5 or 5:30 a.m. The first time I had a Spike shooter after already eating breakfast and being up for a few hours before training on the weekend I wigged out a little too hard and had a high-strung w/o. Takes some getting used to, and I’ve found with the tablets that I get a good effect from just taking one now instead of two.[/quote]
Yes damn fine PR bro and I agree with tha above for the first time did a whole can of Spike Shooters and DAMN good stuff ill be sticking to half can though makes it last as well and Im about immune tom caffeine drink a few pots a day. I pop one caff free Spike with my coffee and good to go add half can of the Shooters pre w/o most times and Im flying
Keep up those PR’s
Phill
[quote]ExNole wrote:
Matt McGorry wrote:
There is something seriously wrong with the fact that we both haven’t nailed 300 easy by now.
Perhaps I’m in need of slightly higher rep ranges on ME work…but whatever it is, something has to change.
-Matt
Where are you missing, man?
If 290 was a grinder, try to hit that again next bench session and then do some singles with 280 or doubles with 275 or so.
Also, you take a lot of warmup sets, try cutting down and see if that gives you more
Try adding some more pin presses into your routine. Doing them with a lot more than your max seems to help me a ton. Even though its only a 6" ROM or so, doing reps with 50+lbs over your max has to help.
Good luck
[/quote]
Man I agree with above and will add a few other things.
#1 it fucking mental at this point you just need to beat that its just a number
and #2 the guy may be a lot right watching both your logs you guys, no offense it can be good and hell I know ive done it, analyze the HELL out of your training nit picking it trying to over break it down into this or that gotta do this or that so mid week, heavy week etc etc. May be time to just go back basic work fucking hard not that you havent been but take the thinking out of it and just go do that day what you can no bells and whistles just work damn hard.
Keep it up bro but maybe think or stop thinking so much for a while
Phill