[quote]Phill wrote:
throw a lil dental floss in the right places and post away lol[/quote]
That’ll happen when Meat “video tapes himself doing stiff legged deads in just a jock strap with the camera perched from behind.”
THX!
He took my word that I was 125. But wants me a couple lbs heavier by wednesday for the dl ME. Not sure why that lift makes a difference with my weight.
c.
4/2/2007 ME Bench
A)ME Bench (touch and go)
Bar x 8
95 x 3
135 x 3
185 x 3
225 x 1
250 x 1
275 x 1
290 x 1
310 x 1 (at least 5 lb. PR)
315 x 1 (FINALLY)
B)Chest-Supported Iso-Row (wide, semi-sup grip)=320 x 6 x 4
C1)Standing Single-Arm Triceps Rope Extension=30 x 10 x 3
C2)DB Hammer Curl=50 x 10 x 3
C3)Freemotion Chest Fly=100 x 10 x 3
NOTES: Okay guys, I know it’s not a big bench, especially given my size and experience with this whole weight-lifting thing.
But it’s my best PR ever, and I whooped and hollered as soon as I racked it. It the best experience I’ve ever had in a weight room. As I was changing before my workout I thought, as I always do, “What should I do today for my ME lift?” I decided to test my bench, as my training was going well for it lately. As soon as I decided that, I thought “I’ll get 315 today. How could I not?”
So I did. I know it’s just a number, it’s just how neat three 45s on each side of the bar look, it’s just “three wheels.” But for me, it is a damn important three wheels, and I feel much closer to bigger benches now than 10 or 15 lbs. ago.
[quote]Jonathansucks wrote:
Back from canadian nationals placed sixth pictures will come laters,…
Squat: 255 kilos
bench: 177.5
deadlift: 260
total: 692.5 at 82.5 kilos
ALL attempt were PRs!!!
Good lifting day, next year will be better. I learned a lots of things. Judging were really strict especially on squat depth.
Jon [/quote]
Nice work
Phill
[quote]c. wrote:
Phill wrote:
throw a lil dental floss in the right places and post away lol
That’ll happen when Meat “video tapes himself doing stiff legged deads in just a jock strap with the camera perched from behind.”
[/quote]
now ya did it ya tempted the beast were all screwed now thx a lot
he knows its your favorite lift and that your dieing to pull heavy so it insurance or reward to get you to EAT you need to add some lbs
Phill
Gimp upper ME Upper April 2nd 07
1)DB Clean and Press (Strict/push)
35 x 10
60 x 5
70 x 3
80 x 3
90 x 3
(pushed from here on)
100 x 3
110 x 3
120 x 3 (pr by 1 rep)
Just cleaned from here
125
130
Ok happy with this, its worth note this is a cumbersome oly plate loaded DB with 35s on an then change makes it hard to stabilize
2A) one arm Pull down
70 x 10 (7 sets)
2B)one arm Flat BB bench from pins
Pins at chest
Bar x 10
65 x 5
95 x 5
115 x 4
135 x 1
Lock out 4-5? ROM
135 x 5
155 x 8
Ha these were tough balancing me on the bench and the barbell Wanted that one plate took it out of me balancing it but got it lol not enough gas for a second
Then just hammered the lockouts lol
3A)
Bench leg raises
3 sets
3B)
Light cable work for bad arm shoulder and good arm prehab
All in all an ok w/o im out of pain meds as of one more pill
Phill
[quote]Modi wrote:
Matt was asking what my training looked like, so I’ve cut and pasted my response here.
"My training is pretty complex nowadays, but in a nutshell I train 6 days per week. (Drug free and unequipped).
2 Squat days - one ME the other DE with an accessory lift for the quads, and vertical pulling.
2 Bench days - one ME the other DE with accessory work for the shoulders and triceps.
2 DL days - one ME the other RE (focusing on SLDL, deficit deads, etc. on RE day) and horizontal pulling.
I cycle my ME days between 5x5, and heavy triples, doubles and singles.
I cycle my accessory lifts on a monthly basis from 6-8,4-6,8-10, 1-3.
My DE work is 60-70% of 1RM - 8 sets of 2 for squats and 8 sets of 3 for bench.
I’m working my back a lot to balance out years of beach workouts.
I usually get about 15 working sets per workout, with plenty of warm-ups. I like this a lot more than 4 days/week with 20+ working sets."
So it goes something like this:
Mon: Squat (ME) + Vert pull
Tue: Hip Dom (RE) + Horiz. pull
Wed: Bench (ME) + Shoulders
Thu: Squat (DE) + Vert pull
Fri: DL (ME) + Horiz pull
Sat: Bench (DE) + Shoulders/Tris
Yes, it is a lot of frequency, but I try to balance out the volume by having fewer working sets/day. This may change if I begin to stall, but I’ve been making good progress so far, so I’m not about to screw it up just yet!
[/quote]
Good luck man, I used to do something similar, but I eventually switched over to a 4 day for a couple reasons.
It worked awesome while I was doing it.
[quote]Norweige wrote:
315 x 1 (FINALLY)
[/quote]
Feels good doesn’t it? Nice job.
[quote]Jonathansucks wrote:
Squat: 255 kilos
bench: 177.5
deadlift: 260
total: 692.5 at 82.5 kilos
ALL attempt were PRs!!!
Jon [/quote]
Wow, nice lifts. Did you really open with PR’s?! That’s serious confidence if you did. Well done.
[quote]Modi wrote:
This is from 2 weeks ago, I don"t have all of last weeks in the computer yet These are working sets only. I do warm-up quite a bit, but too long to post. Here is a synopsis:
Mon 3/19 - Squat (ME)
Squat - 320 x5x5
DB Step up - 60x8,70x8
Pullups - 8,8,8,8
DB Pullover - 90x10,90x10
Tues 3/20 - Hip (RE)
SLDL - 315x8x3
Natural GHR - x8,x8
Bent Over Row - 175x8x3
Face Pull - 110x10,110x10
Shrugs - 315x6x3
Weighted Abs - Decline RT +25 x 15+15,12+12,10+10
Wed 3/21 - Bench (ME)
Bench Press - 285x5x5
Incline DB Press w/light bands - 60x10,60x6(fail)
Serratus - 225x8,250x8x3
Lateral Delt Raise - 30x10,30x10
ESW - 3 miles w/dog
Thurs 3/22 - Squat (DE)
Squat (63% 1RM) - 270x2x8
Front Squat - 225x8, 225x5
Chin Ups - 8, +25x8, +25x8, +25x7!
Lat Pushdown - 80x10, 80x10
Weighed Abs - Rope Crunch 100x10x4
Fri 3/23 - DL (ME)
DL - 415x5x5 (brutal)
Hamstring Curl - 165x10, 165x10
Seated Row - 160x8x4
Rear Delt Raise - 30x10, 30x10
Weighted Abs - Hanging Leg Raise 15, 8diag, 5+5x3
Sat 3/24 - Bench (DE) (and beach day)
Bench Press - 205x3x4(good speed), 225x3x4 (still good)
Lateral Delt - 25x8x5
Overhead Tri?s - 80x10x4
DB Curl Pyramid - 35x8,45x8,55x6,65x6,55x6,45x6,35x8 (60s rest)
ME days are 5x5 until the end of next week, then I deload for 1 week. Then ME days switch to heavy triples, doubles and singles.[/quote]
cool bro–made it way easier to see what you’re doing—lot of work, if it aint broke…
[quote]ExNole wrote:
Good luck man, I used to do something similar, but I eventually switched over to a 4 day for a couple reasons.
It worked awesome while I was doing it. [/quote]
Thanks a lot.
Why did you switch, if you don’t mind me asking? Time constraints? Plateau? Boredom?
[quote]Modi wrote:
ExNole wrote:
Good luck man, I used to do something similar, but I eventually switched over to a 4 day for a couple reasons.
It worked awesome while I was doing it.
Thanks a lot.
Why did you switch, if you don’t mind me asking? Time constraints? Plateau? Boredom?[/quote]
I ended up hurting my shoulder a bit and then when I was healthy again I didn’t have quite as much time.
I do like having more days off, it seems when I’m feeling not 100% I can still have a good day, while if I was feeling at all run down on a 6 day split I was basically done.
Everyone here continues to impress me. Welcome, Modi. I’m still not decided on the comp yet, we’ll see how things go in my training the next couple weeks.
4/2/07- Monday- ME BP
A)BB Bench Press
135x5
185x3
215x3
240x5 x5 x5 x4
B1)Incline DB Bench
90x6 x6
B2)Chinups (supine grip)
(BWx5) +50x4 +75x2 +50x6(and 3/4) x5
C1)Seated Lateral Raises
45x8 45x15
C2)Seated Neutral Med Grip Cable Rows
190x7 170x8 160x15
C3)Prone Rear Delt DB Flys
30x10 35x8 30x8
Notes: I’m trying Poliquin’s “4/5 Percent Solution” from “Modern Trends in Strength Training.” Next week, I’ll increase the weight 10lbs and go for 4x4 with 250.
Groove felt off on bench today. I really couldn’t get any lats on the bottom, despite bringing the bar low and trying to tuck my elbows. I think maybe I need to do some “activation” next week before benching- maybe some light lat pulldowns or something.
I think my body might be asking for a deload. Despite more sleep than usual, I’m still feeling pretty tired in general. I think maybe I’ll just reduce the volume a bit on my next BP day and not work up to singles this week on Lower body.
-Matt
[quote]Matt McGorry wrote:
Everyone here continues to impress me. Welcome, Modi. I’m still not decided on the comp yet, we’ll see how things go in my training the next couple weeks.
4/2/07- Monday- ME BP
A)BB Bench Press
135x5
185x3
215x3
240x5 x5 x5 x4
B1)Incline DB Bench
90x6 x6
B2)Chinups (supine grip)
(BWx5) +50x4 +75x2 +50x6(and 3/4) x5
C1)Seated Lateral Raises
45x8 45x15
C2)Seated Neutral Med Grip Cable Rows
190x7 170x8 160x15
C3)Prone Rear Delt DB Flys
30x10 35x8 30x8
Notes: I’m trying Poliquin’s “4/5 Percent Solution” from “Modern Trends in Strength Training.” Next week, I’ll increase the weight 10lbs and go for 4x4 with 250.
Groove felt off on bench today. I really couldn’t get any lats on the bottom, despite bringing the bar low and trying to tuck my elbows. I think maybe I need to do some “activation” next week before benching- maybe some light lat pulldowns or something.
I think my body might be asking for a deload. Despite more sleep than usual, I’m still feeling pretty tired in general. I think maybe I’ll just reduce the volume a bit on my next BP day and not work up to singles this week on Lower body.
-Matt
[/quote]
Matt,
What is your 1RM for bench? This was your ME day right?
I always find it helpful to hang on a pullup bar to stretch the lats or just pull on a bar with both hands and lean to one side before every “work” set.
My guess is around 290-295. I’m starting to move away from singles on bench for a bit as they haven’t been doing me much good lately.
Yea, I think it’d help to “feel” the lats before I get started on my bench work.
-Matt
[quote]Matt McGorry wrote:
My guess is around 290-295. I’m starting to move away from singles on bench for a bit as they haven’t been doing me much good lately.
Yea, I think it’d help to “feel” the lats before I get started on my bench work.
-Matt[/quote]
I was just wondering what percentage of your 1RM you decided to use for the 4/5 program for that particular rep scheme.
I agree with you staying with singles has its limits. After a certain time frame your progress starts to actually go backwards. In fact, I haven’t tested my 1RM since I got injured a while back. I’ll probably test it this summer before deciding to do the Fall WABDL meet.
I’ve been staying in the 4-6 rep scheme lately and have broken into the 6-8 reps for the first 3 sets.
[quote]one2njoy wrote:
Matt McGorry wrote:
My guess is around 290-295. I’m starting to move away from singles on bench for a bit as they haven’t been doing me much good lately.
Yea, I think it’d help to “feel” the lats before I get started on my bench work.
-Matt
I was just wondering what percentage of your 1RM you decided to use for the 4/5 program for that particular rep scheme.
I agree with you staying with singles has its limits. After a certain time frame your progress starts to actually go backwards. In fact, I haven’t tested my 1RM since I got injured a while back. I’ll probably test it this summer before deciding to do the Fall WABDL meet.
I’ve been staying in the 4-6 rep scheme lately and have broken into the 6-8 reps for the first 3 sets.
[/quote]
Cool, man.
I didn’t so much get it from a percentage as just a rough guess. I decided not to go for 5 on the last set because the 4th rep was quite hard, so it was probably a good weight for me.
We’ll see how this works…
-Matt
Matt, how’s the shoulder buddy? I agree with the lat stretching. Defranco has his athletes stretch the opposing muscle group on ME days. If the ME movement is a push, he has them stretch the lats. If it is a chin variation he has them stretch the pecs. I’ve also heard some guys recommend some kind of light row to get a pump in the lats. Sometimes I knock out a few sets of BB rows with something light like 135.
[quote]c. wrote:
Phill wrote:
throw a lil dental floss in the right places and post away lol
That’ll happen when Meat “video tapes himself doing stiff legged deads in just a jock strap with the camera perched from behind.”
[/quote]
Now that I know you ride. I think I will take a couple photos ala Easy Riders on my Harley. Maybe just a pair of chaps with the ass hanging out.
that’s going to give me nightmares…
photo to come shortly.
meat
[quote]Dre Cappa wrote:
Matt, how’s the shoulder buddy? I agree with the lat stretching. Defranco has his athletes stretch the opposing muscle group on ME days. If the ME movement is a push, he has them stretch the lats. If it is a chin variation he has them stretch the pecs. I’ve also heard some guys recommend some kind of light row to get a pump in the lats. Sometimes I knock out a few sets of BB rows with something light like 135.
[/quote]
I’m not sure I’d do as much of a static lat stretch as I would just some light lat work or even chins just to make sure I can “feel” them. Similar to bridges for the glutes before squatting.
And the shoulder’s doing really well, thanks for asking. I cancelled my MRI today, we’ll see how it is when I put the bar on my back from some good ol squats.
-Matt
Shoulder Rehab/Prehab
Bench Press
135 x 10
185 x 3
200 x 3
215 x 2
225 x 2 PR
240 x miss
last week 225 was basically a miss.
Floor Presses
90 x 5
90 x 5
Rack Upright Pullups
2 x 7
One Arm Low Cable Rows
80 x 12
80 x 10
80 x 10
Gimpler wide and puts - 30
Overall, this was a very good night. The fact that next week is a deload week is pushing me harder this week.
Who’d a thunk it?