ME Bench
still trying to dial in my attempts for the bench comp. I haven’t even done it yet and already know of a few things i’ll do differently next time. One big thing is I got ride of the wrist wraps. I had been using them on my heavy sets. I can’t use them for the competition. without them I don’t have any problem holding the bar but it affects how wide I hold the bar. I’m having to bring my grip in to have power off the chest. I’m still looking for the sweet spot. I really hope I find it before the 31st.
Bench full ROM with Press command and rack command.
0x10
135x5
225x3
315x3
405x1
495x1
520x1 this was ugly and slow = poor grip
brought grip in to middle finger on the rings
405x1 really fast
455x1 really fast
decided to do 5 sets with 455 x 1
standing military presses
275x4 lockouts for count of 2
315x4 lockouts for count of 2
was dead after bench. I like the 5 sets of 455. since i was fatigued I had to grind them out. there’s nothing like the strain.
Have you cut out the majority of your assistance work as you prep for your meet? I was just curious how you were going to approach it.
[quote]maraudermeat wrote:
ME Bench
still trying to dial in my attempts for the bench comp. I haven’t even done it yet and already know of a few things i’ll do differently next time. One big thing is I got ride of the wrist wraps. I had been using them on my heavy sets. I can’t use them for the competition. without them I don’t have any problem holding the bar but it affects how wide I hold the bar. I’m having to bring my grip in to have power off the chest. I’m still looking for the sweet spot. I really hope I find it before the 31st.
Bench full ROM with Press command and rack command.
0x10
135x5
225x3
315x3
405x1
495x1
520x1 this was ugly and slow = poor grip
brought grip in to middle finger on the rings
405x1 really fast
455x1 really fast
decided to do 5 sets with 455 x 1
standing military presses
275x4 lockouts for count of 2
315x4 lockouts for count of 2
was dead after bench. I like the 5 sets of 455. since i was fatigued I had to grind them out. there’s nothing like the strain.
Have you cut out the majority of your assistance work as you prep for your meet? I was just curious how you were going to approach it.
yep… I’ve cut out my accessory day all together and cut it down to two movements on ME day. I don’t want to take the chance of hurting myself or overtraining. Besides, I 'm not going to get any stronger from now until the meet anyway. I’m concentrating on getting my form dialed in and comfortable with my opener and second attempt.
Congrats on all the PRs and hard work. I’m reading everyone’s logs and I get something out of each one I read. This really is a great thread. Ok, onto yesterday’s training.
3/14/07 DE Squat/DL
A)DE Box Squat=225 + light x 2 x 8
B)DE Dead=325 x 1 x 7
C)GMs=185 x 8 x 4
D1)Hanging Pikes=8 x 3
D2)Single-Leg Press Calves=230 x 6 x 4
E1)TKEs=light band x 15 x 2 each leg
E2)Single-Arm Mini-band Pushdowns=50 x 1 (both), 25 x 2 (left only)
MUSIC: “Frail Words Collapse” As I Lay Dying
NOTES: After three weeks off the band tension for box squatting it was good to have it back. Bar weight might have been a little high (i.e., bar speed may have been a LITTLE slow), but it always feels that way after using straight weight for a few weeks.
DL is feeling good. I’ll pull from a defecit on Saturday, and go for 500 if all falls into place.
I think I’m done with GMs for a while. I’m feeling these less and less in my erectors and more and more in my actual spine. I will return to my old friend the RDL as an assistance exercise next week.
I’m probably due for a deload but I feel great and PRs are still coming, so I’m gonna go for another week or two and reevaluate there.
[quote]Phill wrote:
maraudermeat wrote:
… I don’t want to take the chance of hurting myself or overtraining. …
meat
Ha cant help but feel thats pointed at me LOL
but you still do that calve work HA
Keep it up bro youll kill this comp
Phill
[/quote]
since you did injure yourself I do think about it a little more. We are all possibly one rep away from the same kind of injury. a year ago i was in the middle of a set of incline presses, felt great, and then WAM! I separted my collar bone. It’s the nature of the beast.
But it’s not going to stop any of us… I’ll still train calves no matter what lol
[quote]maraudermeat wrote:
Phill wrote:
maraudermeat wrote:
… I don’t want to take the chance of hurting myself or overtraining. …
meat
Ha cant help but feel thats pointed at me LOL
but you still do that calve work HA
Keep it up bro youll kill this comp
Phill
since you did injure yourself I do think about it a little more. We are all possibly one rep away from the same kind of injury. a year ago i was in the middle of a set of incline presses, felt great, and then WAM! I separted my collar bone. It’s the nature of the beast.
But it’s not going to stop any of us… I’ll still train calves no matter what lol
[/quote]
I was really worried last night in the gym. My low back tightened up really bad and it was definitely hurting going to bed. A little foam rolling today and I’m good to go, but that was scary.
[quote]ExNole wrote:
maraudermeat wrote:
Phill wrote:
maraudermeat wrote:
… I don’t want to take the chance of hurting myself or overtraining. …
meat
Ha cant help but feel thats pointed at me LOL
but you still do that calve work HA
Keep it up bro youll kill this comp
Phill
since you did injure yourself I do think about it a little more. We are all possibly one rep away from the same kind of injury. a year ago i was in the middle of a set of incline presses, felt great, and then WAM! I separted my collar bone. It’s the nature of the beast.
But it’s not going to stop any of us… I’ll still train calves no matter what lol
I was really worried last night in the gym. My low back tightened up really bad and it was definitely hurting going to bed. A little foam rolling today and I’m good to go, but that was scary. [/quote]
Damn right guys its a crazy fine line between stepping up and over stepping. man If you dont risk it then you dont do it but then theres that chance but hell I will and we all will come back
Layed the last 500+ bricks on my patio SWEET even added a fire put you can cook slabs of red meat over HA. This was actually good for losening up my back hams etc.
will try and do some upper assistance later just stuff nothing uber great going to see what I can do as far as event work saturday and have my MRI tomorrow
Notes: Erectors on my midback got hit hard as hell. Prob the front squats combined with the deads. The fact that my lumbar erectors aren’t sore tells me I’m doing well with rounding at the thoracic rather than lumbar vertabrae.
Havnt been posting training for the last few days…but heres some PR’s
1.Kroc rows-100*21
2.high box sqt(inch or 2 over par.) --finally hit 405 w/ belt, def had more in me, but this was a few days after thought i jacked up my back
3.lapped the 340 stone
4.rack pulls- did plate jumps up to 495*3-easy, then for some dumba$$ reason jmped to 585, wasnt happening, which didnt piss me off too much since i havnt rack pulled in prob. 6 months.
guess that’s it, all while being JM’s diet guinea pig, finally got my inzer lever belt…that thing is awesome…that is all—lift hard-Gags
Layed the last 500+ bricks on my patio SWEET even added a fire put you can cook slabs of red meat over HA. This was actually good for losening up my back hams etc.
will try and do some upper assistance later just stuff nothing uber great going to see what I can do as far as event work saturday and have my MRI tomorrow
Phill
[/quote]
I feel for you Phil…
I have to dig a 9ft deep x 7ft wide x 6 ft out hole to put in an egress window in my basement this weekend. I’m not looking forward to it. hopefully it won’t affect my lower ME too much on monday.
[quote]gags wrote:
Havnt been posting training for the last few days…but heres some PR’s
1.Kroc rows-100*21
2.high box sqt(inch or 2 over par.) --finally hit 405 w/ belt, def had more in me, but this was a few days after thought i jacked up my back
3.lapped the 340 stone
4.rack pulls- did plate jumps up to 495*3-easy, then for some dumba$$ reason jmped to 585, wasnt happening, which didnt piss me off too much since i havnt rack pulled in prob. 6 months.
guess that’s it, all while being JM’s diet guinea pig, finally got my inzer lever belt…that thing is awesome…that is all—lift hard-Gags
[/quote]
great job on the training!! impressive box squats and rack pulls.
[quote]maraudermeat wrote:
gags wrote:
Havnt been posting training for the last few days…but heres some PR’s
1.Kroc rows-100*21
2.high box sqt(inch or 2 over par.) --finally hit 405 w/ belt, def had more in me, but this was a few days after thought i jacked up my back
3.lapped the 340 stone
4.rack pulls- did plate jumps up to 495*3-easy, then for some dumba$$ reason jmped to 585, wasnt happening, which didnt piss me off too much since i havnt rack pulled in prob. 6 months.
guess that’s it, all while being JM’s diet guinea pig, finally got my inzer lever belt…that thing is awesome…that is all—lift hard-Gags
great job on the training!! impressive box squats and rack pulls.
Layed the last 500+ bricks on my patio SWEET even added a fire put you can cook slabs of red meat over HA. This was actually good for losening up my back hams etc.
will try and do some upper assistance later just stuff nothing uber great going to see what I can do as far as event work saturday and have my MRI tomorrow
Phill
I feel for you Phil…
I have to dig a 9ft deep x 7ft wide x 6 ft out hole to put in an egress window in my basement this weekend. I’m not looking forward to it. hopefully it won’t affect my lower ME too much on monday.
Meat
[/quote]
Damn bro sounds worse then my patio have fun with that one. Actually if im doing conditioning cardio it might as well be constructive something to show ya did something after
LOL
