Hello guys ,
I’M leaving today for the Canadian IPF championship. I’M confident but also very nervous. It will be an awesome week end, more than 230 lifters, 3 days of lifting, one day coaching my partner, a 16 hours train ride!
I can’t wait
Thanks fellow lifters , allowing people to see how we train is the best support/promotion we can do for the sport
Jonathan
[quote]Dre Cappa wrote:
3-27-07
ME Lower
Conventional Deadlifts standing on One plate (~2 inches high)
185 x 5
225 x 3
275 x 3
315 x 1
345 x 1
375 x 1
Belt on
405 x 1 (PR by alot for DL)
315 x 5
Bulgarian Split Squats
55# DBs x 10 each leg
60# DBs x 8 " ", x 7
Last set after the 60s grabbed some 40s and got 4 reps each leg
One Legged 45 degree Hyperextensions
BW + 35 x 8 x 2 sets
Was going to do 3 sets, but I have my DE day Friday so I didn’t want to push it.
Did some grip work, that was it.
This was the first time ever doing deficit deads. I wanted to stand on 2 plates but they were sliding around and didn’t want to get hurt. This was a big PR for me on conventional deadlifts. Not bad considering I haven’t done these as ME since last summer.
After reading stuff about Prilepin’s chart, I began realizing I wasn’t getting enough sets in the 90%+ range. Wendler recommends taking smaller jumps, especially for weaker beginners like me. I am aiming to get 3-5 sets in that 90% range during my ME work now.
[/quote]
Nice! I knew you were going to get strong fast. The DL was great, obviously, but your #'s on the split squats and 45 degree back raise are good too. Good work.
[quote]Jonathansucks wrote:
Hello guys ,
I’M leaving today for the Canadian IPF championship. I’M confident but also very nervous. It will be an awesome week end, more than 230 lifters, 3 days of lifting, one day coaching my partner, a 16 hours train ride!
I can’t wait
Thanks fellow lifters , allowing people to see how we train is the best support/promotion we can do for the sport
Jonathan [/quote]
Good luck man!
http://asp.elitefts.com/qa/default.asp?qid=51470&tid=124
anayone know who Tate is talking about? just curious…also --looks like most of us are either crushing PR’s or sick/hurt…weird
Thanks man. Every week I try to get a lil bit better, like Phill said, baby steps. Now it’s time to hit the bench hard and try to set some PRs in that.
[quote]Norweige wrote:
Nice! I knew you were going to get strong fast. The DL was great, obviously, but your #'s on the split squats and 45 degree back raise are good too. Good work.
[/quote]
Good luck Jonathan! Kick some ass buddy.
Dre
[quote]Jonathansucks wrote:
Hello guys ,
I’M leaving today for the Canadian IPF championship. I’M confident but also very nervous. It will be an awesome week end, more than 230 lifters, 3 days of lifting, one day coaching my partner, a 16 hours train ride!
I can’t wait
Thanks fellow lifters , allowing people to see how we train is the best support/promotion we can do for the sport
Jonathan [/quote]
I don’t know, but what’s up with the “Why I hate Defranco” article at the end? I hope he is just being sarcastic and it’s a joke. From reading his articles, I always got the sense Defranco has alot of respect for Westside and they do for him.
[quote]gags wrote:
http://asp.elitefts.com/qa/default.asp?qid=51470&tid=124
anayone know who Tate is talking about? just curious…also --looks like most of us are either crushing PR’s or sick/hurt…weird[/quote]
[quote]Dre Cappa wrote:
I don’t know, but what’s up with the “Why I hate Defranco” article at the end? I hope he is just being sarcastic and it’s a joke. From reading his articles, I always got the sense Defranco has alot of respect for Westside and they do for him.
gags wrote:
http://asp.elitefts.com/qa/default.asp?qid=51470&tid=124
anayone know who Tate is talking about? just curious…also --looks like most of us are either crushing PR’s or sick/hurt…weird
[/quote]
i would also assume he is not talking about defranco…leaves me wondering though
extra-w/o
kbell cardio
1.full crunch-1005
2.windmill-505
3.1arm swing-505
4.1arm snatch-505
5.oh press-505
6.front squat-1005
went through twice, will do more and different circuits in days to come, but didnt want to kill myself before deadlift day
not thses kbells are not heavy fro me so i would assume it would not detract from my “real” training sessions, hopefully it will add some more conditioning cardio wise, and wouldnt mind some fat burn…and who knows maybe even some pump(inspired by meat and pre-armless phil…had to tease, i’m sure it’s going well)
[quote]maraudermeat wrote:
Phill wrote:
side
this one is my favorite…
were they able to stretch the muscle back out?
glad to have you back. I guess your hope of being a runway model are shot now 
meat[/quote]
ya like that
i think its back stretched as far as i know cant see through the cast etc ill know more a week from friday when talk to the doc
I know calvin klien cancelled my contract talks damn them
try and w/o light later this eve i think dont want to push to hard yet spike bp an shoot blood out lol just start seeeing what i can do kick in high next week ill also be out of pain meds after tomorrow it seems oh boy
thx
phill
[quote]Jonathansucks wrote:
Hello guys ,
I’M leaving today for the Canadian IPF championship. I’M confident but also very nervous. It will be an awesome week end, more than 230 lifters, 3 days of lifting, one day coaching my partner, a 16 hours train ride!
I can’t wait
Thanks fellow lifters , allowing people to see how we train is the best support/promotion we can do for the sport
Jonathan [/quote]
good luck and have a blast
phill
[quote]gags wrote:
Dre Cappa wrote:
I don’t know, but what’s up with the “Why I hate Defranco” article at the end? I hope he is just being sarcastic and it’s a joke. From reading his articles, I always got the sense Defranco has alot of respect for Westside and they do for him.
gags wrote:
http://asp.elitefts.com/qa/default.asp?qid=51470&tid=124
anayone know who Tate is talking about? just curious…also --looks like most of us are either crushing PR’s or sick/hurt…weird
i would also assume he is not talking about defranco…leaves me wondering though
[/quote]
saw that as well hmm they just did a seminar with/at DeFranco’s last weekend
interested more drama in the “industry”
this thread is quickly becoming the one salvation lol
Phill
[quote]harbinjc wrote:
Monday 3/26/07
heavy stuff
6 weeks dudes…[/quote]
Damn… you kicked ass
[quote]Phill wrote:
Bring on the gimp
[/quote]
Damn Phill, you could put this picture next to the one of you and and your mother and tell people that the other guy was your “little brother”.
You’ve grown a lot since then.
[quote]Phill wrote:
maraudermeat wrote:
Phill wrote:
side
this one is my favorite…
were they able to stretch the muscle back out?
glad to have you back. I guess your hope of being a runway model are shot now
meat
ya like that
i think its back stretched as far as i know cant see through the cast etc ill know more a week from friday when talk to the doc
I know calvin klien cancelled my contract talks damn them
try and w/o light later this eve i think dont want to push to hard yet spike bp an shoot blood out lol just start seeeing what i can do kick in high next week ill also be out of pain meds after tomorrow it seems oh boy
thx
phill
[/quote]
I always say- “Pain don’t hurt” I’m sure you will be back pulling and pushing in no time.
It’s really hard sitting around waiting for the comp. this weekend. I should be at the gym right now inflicting pain on myself. I can only imagine how you must feel.
I’ll be really interested to see how the bench comes along now that you don’t have the elbow pain.
later,
meat
[quote]Dre Cappa wrote:
I don’t know, but what’s up with the “Why I hate Defranco” article at the end? I hope he is just being sarcastic and it’s a joke. From reading his articles, I always got the sense Defranco has alot of respect for Westside and they do for him.
[/quote]
Tate, Wendler and DeFranco just did a seminar together. So I’m assuming it’s gonna be a sarcastic comedy piece.
3/28/07- Wednesday- Bench Assistance
Pre-Workout- 20 minutes of freeze-tag
A1)Incline DB Bench Press (45 Degrees)
(55x3 75x3 90x3) 95x4 90x8 x7 x7
A2)Cybex Neutral Grip Chest Supported Row
(240x4) 290(STACK)x4 x5 300x3+1 280x5
B1)Wide Grip Pullups (few inches outside shoulder width)
BW+25x8 x7 x7
B2)Neutral Grip DB Floor Press
95x7
B3)45 Prone DB Flys
25x12 x12
B4)Lying DB Tri Extension
40x6
Notes: So I had a sample packed of NO2 in my gym bag that my friend had given me a couple months ago. I decided to try it and see what the hoopla was about…didn’t do shit. No extra pumps, no extra strength. Whatever.
The set of 95s on incline felt a bit unstable on the right side and I really didn’t want to push it so I just backed down and got some reps in instead.
Chins were pretty strong today for my rep work.
The tri extensions and floor presses just seemed to be overkill due to the shoulder and also since my training been off this week and I worked up to around 95% of my bench max basically 2 days ago. Next session will be LB either on Fri or Sat depending on how I feel.
-Matt
DE Squat/Dead
Warmup
Power Clean from Floor
(Reps after 1 from hang)
135x5
135x3 + 1 Jerk
155x3 + 1 Jerk
185x3 + 1 Jerk
205x1 + Jerk
215x1 + Jerk (PR)
225x1 + Jerk PR
Awesome I finally cleaned 225. Also first time getting 225 overhead besides lockouts. The last few inches had to be pressed out, but I’m not a competitive o-lifter
Parallel Box Squat
barx8
135x8
225x5
275x2x8
Got faster towards the end.
RDL
135x5
225x5
315x5
Straps
365x5
425x4 PR (Previous was 3, going for 5)
Good workout tonight.
[quote]4est wrote:
Phill wrote:
Bring on the gimp
Damn Phill, you could put this picture next to the one of you and and your mother and tell people that the other guy was your “little brother”.
You’ve grown a lot since then.[/quote]
Thx lol, that 2 years or so and 40+lbs ago lol many high volume fork curls and squat session
phill
[quote]maraudermeat wrote:
I always say- “Pain don’t hurt” I’m sure you will be back pulling and pushing in no time.
It’s really hard sitting around waiting for the comp. this weekend. I should be at the gym right now inflicting pain on myself. I can only imagine how you must feel.
I’ll be really interested to see how the bench comes along now that you don’t have the elbow pain.
later,
meat
[/quote]
exactly just pain we do this shit on purpose lol, bad thing my legs are sore from that squat session even with all these meds going to go light tell next week.
man im sure your going nuts waiting i know i am and just wonderng what i can do
yes pressing in time shoulb be interesting. Was feeling good after the injury get back rollin and hell I may not suck so bad lol, we’ll see
rest up and smoke this meet, DO IT FOR THE GIMPER lol
phill