video of one of my training partners stuart, who is FINALLY starting to come along. The dude benches close to 475 raw and has finally opened up to help…heres him smoking a 635 one board…
4/2/07
M.E Upper
warmups with up to 405 to chest raw
1 board
425 raw
shirt on
525x1
545x1
565x1
p,r is 585… i didnt want to go balls out today so I just did a few sets 90-95% 1rm.
Prisoner strap tricep pressdowns, 5x5 worked up to what I believe to be a 5 rep pr even though i dont keep track of that. I have been conscious over the past month of my need to improve my extension strength so it is something I have conentrated on.
side laterals
3x8 at 45, 50, 50
Hammer curls
3x8 at 50, 50, 70
got my work in and clocked out and went home…
I think next monday I will take another shot at 600
tomorrow I will most likely snort some ammonia and figure out a way to finally pull 650
[quote]Matt McGorry wrote:
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.
Goodmornings, medium stance
95 x 5
135 x 5
175 x 5
205 x 3
225 x 3
235 x 3 PR
Bulgarian Squats
60# DBs x 8,8,8 + drop down to 40s x 5 on my last set
One Legged 45 degree hypers
BW + 35 x 8,8,8 each leg
Thick PVC pipe wrist rolls
2 sets each direction w/ 35#
No squatting or deadlifts today so I might work up to a heavy triple after my speed squats Friday. Next week is supposed to be my ME lower with Harbinjc so I am psyched.
Goodmornings, medium stance
95 x 5
135 x 5
175 x 5
205 x 3
225 x 3
235 x 3 PR
Bulgarian Squats
60# DBs x 8,8,8 + drop down to 40s x 5 on my last set
One Legged 45 degree hypers
BW + 35 x 8,8,8 each leg
Thick PVC pipe wrist rolls
2 sets each direction w/ 35#
No squatting or deadlifts today so I might work up to a heavy triple after my speed squats Friday. Next week is supposed to be my ME lower with Harbinjc so I am psyched.[/quote]
Great work. Up come the GMs, up go the squats and deads!
I apologize if anyone on this thread is from Jersey but this is hilarious.[/quote]
you gotta problem with jersey…actually that article is so true it’s not even funny…but that’s for north NJ, south NJ…there’s a line drawn somewhere near trenton…kind of a jersey mason-dixon thing…south NJ is much different… either way definitely something to be seen by all at some point in thier lives…i will say that the jersey shore is an awesome place depending on which town you visit…that is if you like booze, moraly casual women, and good beaches…that is all
Nice work, 1 question ok w stand for warm up. What happens to make the set no longer be classified as a warm up?? i mean to me they all except the 325 maybe the 320 if you went balls out would be considered warm up sets as i wasnt giving them every ounce i had.
ok 2 ? does ! mean you got a PR
again nice work
Phill
[quote]Modi wrote:
Matt McGorry wrote:
Welcome, Modi.
1)2.5" axel C+P(1c/#p)-1355 1853 continental 2052 234C No P moved into a rack 2252 1852,2,2,2,2,2,2,2
2)pullups(diff.grips)-bw4,4,4,4,4,4,4,4
3)inc DB log- 657,7,7
4)DB rows- 10013,6,6
5)2.5"axel 3brd CG- 2256 2554 2753->2255
6)hammer curls-508,6,6
good training, axel felt good, but was hard to clean due to the bit of gut i lost recently, so no where to really rest it
bball-1.5hrs
tomorrow- off, maybe a lil cardio if i feel crazy…like a mile jog, no kbells as thurs. is deads/LB stuff.
[quote]Phill wrote:
Nice work, 1 question ok w stand for warm up. What happens to make the set no longer be classified as a warm up?? i mean to me they all except the 325 maybe the 320 if you went balls out would be considered warm up sets as i wasnt giving them every ounce i had.
ok 2 ? does ! mean you got a PR
again nice work
Phill
[/quote]
Good questions. Yes, w is warm up, and everything else is a little subjective I guess. I consider anything within about 5% of max for that day to be working sets, or anything I couldn’t have gotten one more good rep on.
For instance, last week I got 315x8x3 on SLDL’s, so this week I try to push at least one of those sets up in weight. When I can get 320 or 325x8x3 I go up again. Next week might look like 320x8,325x8,325x8, then the following week 325x8x3, etc.
! lets me know that I busted balls on the set, if I had a spotter on something it means I failed, and got help on the last rep.
(PR) means its a 1,2 or 3 rep PR
In my excel spreadsheet, if I put it in bold it means go up in weight i.e. 295x5x5 means I got 5x5 on all sets at 295 and it’s time to bump the weight the following week.
Just FYI, today was my only “RE” day. Tomorrow is ME bench. Hoping for 305x5x5.
Notes: Been feeling pretty tired recently despite a good amount of sleep. Perhaps it’s time for a deload. I think I’m going to push on for a bit anyhow and see how it feels as my strength has still been increasing or staying still throughout various movements. If things seems stagnant next week, I’ll take a definite deload.
Warm up put on and tie shoes that take half an hour lol,
Bit tired not sleeping 100% and diet lacking total intake a bit, generally feel off but time for a w/o
Safety Squat ( to 14 inch box squat)
Bar x ton
155 x 8
245 x 5
335 x 3
385 x 2 (2 ugly sets) x1
335 x 3,3,5,3
Ok these were hard if you don?t believe squats are full body try losing a body part and see how they feel wasn?t able to get upper back properly tight with casted arm, the 385 felt well much harder then usual
All in all happy with the effort this was 2? lower then ive been going with the SSB sad loads but worked hard and something to build from
You guy will love these desperate times call for desperate measures lol
One hand DL w/ 1 green and 2 blue bands over right (bad) shoulder
Lol explanation added bands under right foot and over shoulder on side I cant grab bar, those three bands made a good load. Id get band under foot over shoulder then stand up. Bend at waist like a SLDL which slacked the bands, move all slack to the rear so the majority of band tension was in front just like the pulling of a dl. Then set up g down grab bar with left hand and DL LOL
135 x 5, 5
225 x 5
245 x 3 (3 sets)
step ups and cable abs
4 sets
that?s it ok w/o for a starter it?s a w/o getting going and left arm gets hella frequency training being the one arm loading plates etc
Warm up put on and tie shoes that take half an hour lol,
Bit tired not sleeping 100% and diet lacking total intake a bit, generally feel off but time for a w/o
Safety Squat ( to 14 inch box squat)
Bar x ton
155 x 8
245 x 5
335 x 3
385 x 2 (2 ugly sets) x1
335 x 3,3,5,3
Ok these were hard if you don?t believe squats are full body try losing a body part and see how they feel wasn?t able to get upper back properly tight with casted arm, the 385 felt well much harder then usual
All in all happy with the effort this was 2? lower then ive been going with the SSB sad loads but worked hard and something to build from
You guy will love these desperate times call for desperate measures lol
One hand DL w/ 1 green and 2 blue bands over right (bad) shoulder
Lol explanation added bands under right foot and over shoulder on side I cant grab bar, those three bands made a good load. Id get band under foot over shoulder then stand up. Bend at waist like a SLDL which slacked the bands, move all slack to the rear so the majority of band tension was in front just like the pulling of a dl. Then set up g down grab bar with left hand and DL LOL
135 x 5, 5
225 x 5
245 x 3 (3 sets)
step ups and cable abs
4 sets
that?s it ok w/o for a starter it?s a w/o getting going and left arm gets hella frequency training being the one arm loading plates etc
Warm up put on and tie shoes that take half an hour lol,
Bit tired not sleeping 100% and diet lacking total intake a bit, generally feel off but time for a w/o
Safety Squat ( to 14 inch box squat)
Bar x ton
155 x 8
245 x 5
335 x 3
385 x 2 (2 ugly sets) x1
335 x 3,3,5,3
Ok these were hard if you don?t believe squats are full body try losing a body part and see how they feel wasn?t able to get upper back properly tight with casted arm, the 385 felt well much harder then usual
All in all happy with the effort this was 2? lower then ive been going with the SSB sad loads but worked hard and something to build from
You guy will love these desperate times call for desperate measures lol
One hand DL w/ 1 green and 2 blue bands over right (bad) shoulder
Lol explanation added bands under right foot and over shoulder on side I cant grab bar, those three bands made a good load. Id get band under foot over shoulder then stand up. Bend at waist like a SLDL which slacked the bands, move all slack to the rear so the majority of band tension was in front just like the pulling of a dl. Then set up g down grab bar with left hand and DL LOL
135 x 5, 5
225 x 5
245 x 3 (3 sets)
step ups and cable abs
4 sets
that?s it ok w/o for a starter it?s a w/o getting going and left arm gets hella frequency training being the one arm loading plates etc
Phill
[/quote]
Damn Phill good job adjusteding around the gimpness, I cant wait to see what you come up with next.
Nice work Phill. I Meant to wish you a speedy recovery earlier. It’s great to see someone getting creative and finding ways to work hard when 99% of the population would sit on their ass for the next 2 months eating potato chips and feeling sorry for themselves!