ME lower
I had a pretty stressful day, so I didn’t push it.
Rack Pulls, Pin 1
405x1x3
Face pulls
Abs
GHRs
Pull thrus
Bear
ME Lower
ME Deads: 135x8, 135x5, 225x5, 275x5, 315x5, 365x3 —90%— 385x3, 405x1, 435x1 (PR), (Belt on)455x1 (PR!)
Good Morninings: 45x5, 135x5, 185x5, 225x5x3
45* Back Raises: 70x15 w/DB, switch to bar behind neck- 55x10, 55x8
Decline Situps: 60x10x3
DD
Deads felt GREAT! The belt helped me hit that last PR. I like the 45* Back Raises with the bar behind the neck. They make it harder.
[quote]Devil0351Dog wrote:
Deads felt GREAT! The belt helped me hit that last PR. I like the 45* Back Raises with the bar behind the neck. They make it harder.
[/quote]
hook up your mini bands for 45*raises, it’s pretty awesome
todays w/o
MELB
1.DB c+p- 702, 653,3,3
2.db rows-907,7,7,7
3.Rvrs grip oh press-1852,2
4.cable row-80*9,9,8,8
well i havent posted here in a while, but anyways today was ME Bench.
2 board bench (pinky on ring)- 45x10, 95x5, 135x5, 205x5, 245x3, 285x2, 325x1, 365x1, 385x1, 415x1 NEW PR!!
pushdowns- 70lbsx12x5
lat pulldowns- 110lbsx12x5
face pulls- 40lbsx12x5
ME bench
I was a little tired from basically maxing on floor press on DE day, so I didn’t try anything ridiculous.
2 board
315x1x4
Military presses
135x8x2
Cable rows
Abs
Back extensions
Bear
ME Bench
ME BP, full range- bar, 95, 135, 185/5, 205/5, 225/3, 235/1, 240/1, 245/1, 250/X, 250/1. Missed 250 first then got in the zone for it and got it. New pr.
Pullups- 5, 4, 3, 4, 6.
Tate Presses- 35/10, 5x5 @ 40 lbs.
Face pulls- 75/13, 80/14, 80/13, 75/12.
various pressdowns- 4x15 @ 50.
DB Shrugs- 100/15, 100/15, 100/15, 95/20.
ME Upper
ME 1-Board Press: 45x10, 95x10, 135x5, 135x5, 185x5, 225x5, 245x3—90%—275x3, 295x0, 285x1 (ass came up)
DB Press (Neutral grip): 70x10, 80x8, 90x6
Incline CG Bench Press: 135x10, 8, 6, 4
Row Machine: 150x15, 13, 11, 10, 12
Seated DB Cleans: 25’s x15x5
DB Extensions: 30x15x3
Curls
DD
Back home in jersey , yesterday’s w/o
- narrow stiff deads- 300 something *5,3,6,4
- curl and press- 160ish5,6,4,3
3.rows- 160ish10,8,7,8 - squats- 6,7,6,7
not much, just some old ass weights my uncle gave me 15 years ago that are still in the garage, moved pretty quickly to work on conditioning, and did some other stuff, but dont really remember what.
[quote]Mr. Bear wrote:
ME lower
I had a pretty stressful day, so I didn’t push it.
Rack Pulls, Pin 1
405x1x3
Face pulls
Abs
GHRs
Pull thrus
Bear[/quote]
Am I the only one who finds that when I have a stressful day I can leave all my problems behind the bar? After I get loosened up and start blasting violent music I’m ready to go no matter what happened that day.
[quote]bigflamer wrote:
I hit a PR squat on friday (410) and generally had a great training session. This is the first time I have taped it to watch later and it looks like my form breaks down halfway up. I pulled heavy that day as well and my lower back was filing a grievance the next day for sure.
Does anyone else tape their training to evaluate technique and such?[/quote]
I wish I could tape my workouts for evaluation. I definetly think you’re smart to do it if you can. You looked a little shaky but once you got in your groove you put it up pretty easily. It looks like your stance could be wider? I would almost go out to the sides of your rack. I think you would have even more power and I’ve heard either Dave or Louie say, if you think your squatting wide get your feet out even wider. Just a suggestion.
[quote]bigg mike wrote:
bigflamer wrote:
I hit a PR squat on friday (410) and generally had a great training session. This is the first time I have taped it to watch later and it looks like my form breaks down halfway up. I pulled heavy that day as well and my lower back was filing a grievance the next day for sure.
Does anyone else tape their training to evaluate technique and such?
I wish I could tape my workouts for evaluation. I definetly think you’re smart to do it if you can. You looked a little shaky but once you got in your groove you put it up pretty easily. It looks like your stance could be wider? I would almost go out to the sides of your rack. I think you would have even more power and I’ve heard either Dave or Louie say, if you think your squatting wide get your feet out even wider. Just a suggestion.[/quote]
Thanks BM,
Upon further review, I too thought I looked a little shaky. I’m also gonna go a little wider on the squat in the future as well. One thing I noticed was that my lower back was damn sore the next day. I am wondering if that had more to do with the fact that I also pulled heavy that day as well. Once rested it felt fine so maybe I just overworked it a bit.
I got me some real chalk and some Chuck Taylors this week so I’m pretty exited to try both. I think the chalk will be a whole lot better than the liquid stuff I’ve been using. Once I can put up raw a 500sq, 400b, and pull 500; I’m gonna look into gear and entering a meet. Right now I think I’ll benefit from working at a meet as a spotter/loader first. Thanks.
-Bigflamer
DE/RE Lower
DE Deads (4 inch defecit): 230# 10x1
Squats 265# 5x5
DB Swings: 30’s x10,10,15
Ab Ropes: 95# (stack)x 5,5,5,5,6
DD
5/13 DE Squat
Speed Squats- 3x2 185, 3x2 195, 3x2 205.
Speed Pulls, sumo- 225, 245/2, 255/3, 275/4.
45 back raise w/cambered bar- 20/12, 20/12, 30/12, 30/12.
Side bends- 60/20, 70/12
leg raise w/ med ball- 11/15
ab pulldown- 70/10, 80/10.
curls.
today’s w/o
meub
1.3board-3151 2755,5
2.cable row-1958,7,7
3.nuet.grip oh press-509,9,9
4. band pushdowns-lightband24,24,18
4b.hammer curls- 508,8 60*9
a bunch of pullups in there also probably like 30
Wasn’t sure where to post this, but this seems like a good place.
I started WS4SB, and I’ve cycled through my ME exercises. Now, I’ve gone back to the first ME exercise that I’ve used, but my strength seems to have gone down. Do you pick up where you last left off from that exercise or start somewhere in between?
I could’ve also been having an off day since I haven’t been getting a lot of sleep. Any help would be greatly appreciated.
RE Upper
Bench Press: 225x5,5,5,5,4+1
3-Board Press W/chains, Pinky on Ring: 225x4, 245x1, 225x2+1
DB Press: 80x9
Push Press: 95x15,9,10,10,10
DB Rows: 75x10,10,10,10,11
Tate Press: 30x10x2
Curls
DD
Had a pretty shitty workout. I’m gonna rework some shit on upper. I’ve been doing too much volume on the main exercises I think…
[quote]bigflamer wrote:
bigg mike wrote:
bigflamer wrote:
I hit a PR squat on friday (410) and generally had a great training session. This is the first time I have taped it to watch later and it looks like my form breaks down halfway up. I pulled heavy that day as well and my lower back was filing a grievance the next day for sure.
Does anyone else tape their training to evaluate technique and such?
I wish I could tape my workouts for evaluation. I definetly think you’re smart to do it if you can. You looked a little shaky but once you got in your groove you put it up pretty easily. It looks like your stance could be wider? I would almost go out to the sides of your rack. I think you would have even more power and I’ve heard either Dave or Louie say, if you think your squatting wide get your feet out even wider. Just a suggestion.
Thanks BM,
Upon further review, I too thought I looked a little shaky. I’m also gonna go a little wider on the squat in the future as well. One thing I noticed was that my lower back was damn sore the next day. I am wondering if that had more to do with the fact that I also pulled heavy that day as well. Once rested it felt fine so maybe I just overworked it a bit.
I got me some real chalk and some Chuck Taylors this week so I’m pretty exited to try both. I think the chalk will be a whole lot better than the liquid stuff I’ve been using. Once I can put up raw a 500sq, 400b, and pull 500; I’m gonna look into gear and entering a meet. Right now I think I’ll benefit from working at a meet as a spotter/loader first. Thanks.
-Bigflamer
[/quote]
Good job on the PR. I think the Chucks will help. Those running shoes are not the most stable. One suggestion I have for you is to take a slight bit longer on your setup. I looks like as soon as your feet were in position you started your descent. Try taking a couple of seconds to take in air and tighten your mid section by pushing your abs out hard against your belt. This should make you less shakey on the lift.
Hi guys, I started the WS4SB 8 weeks ago, I just discovered this thread, it’s awesome. Well as you can imagine my lifts are pretty weak in your point of view I guess.
Dl 5@240
squat 5@250
BP 5@125
bw @ 150
Loads of good advices on this thread.
Keep up the good work.
This is finals week for me, and I’ve had two people at my college (employees of the college) die this past week as well. So, as you can imagine, I haven’t been lifting.
I’m going to start back up on Monday; just wanted to let you guys know I’m not getting soft or anything.
Good to see some more people jumping on this thread.
Bear