04/05/07 - Squat (DE)
Squat
135x10 ATG
135x10 speed
225x6
300x2x8
Weighted Chin ups
BW x 8
+25x8
+35x8
+35x7!
Lat pushdown (wide grip)
60x10
85x10
85x10
Skipped front squats today. Mid back is still fatigued from SLDL’s. Tomorrow is 5x5 DL’s. Not sure how that is going to work out…Got a date with a foam roller now.
Dre, I’m a JV coach at a DIII high school thats about 45 minutes north of Columbus.
ME squat/dead
I’ve dropped to lifting twice a week and GPP once a week. The accessory work is added on at the end of ME. For now shoulder work will be done at the end of ME lower.
Deficit sumo pulls (I’m too lazy to add up 35’s on the bar, so i will just list how many were used)
2x10
4x5
6x5
8x5
10x5
12x5
14x5
I haven’t done these in awhile and, man, were they tough. I had to really fight to get the second hand on the bar. I’ve been experimenting using some tips from Mark Bartley. He suggests “jacking up your legs” on the way down- having your upper legs as close to parallel to the bar as possible.
close stance squats
135x10
225x5
315x5
405x5
495x5x5
these were done to help my buddy out with his squat stance. He is experimenting with a closer stance. I"ve always been a close stance squatter so these were easy. I did them more like a speed squat.
seated military press with bar resting at the top of the chest on the supports. each rep was finished with the bar back on the supports
135x5
225x5
295x3x3
that was it…
meat
[quote]c. wrote:
Phill wrote:
c. wrote;
withdrawing that challenge. realized it could get ugly around here…
trying to figure out if your insulting meat, yourself or a combo lol.
i’ll let you ponder that one…
[/quote]
you really shouldnt put yourself and meat down so much HA
See there both more than 1500 miles from me no worries
Phill
Assistance Day April 5th
More of a see what I can do day, lots of machine work trying to find ways to hit what I cant with this cast went ok
1)Leg Press
5 sets worked up to 15 plates 2 sets of 5
Even these were odd not being able to grab the handles
leg curl / leg extension
3 sets
back extension / abs
3 sets
4)machine lat raise / pec deck
4 sets
face pull / press down
3 sets
standing calf raise / shrugs
5 sets
rear delt machine
3 sets
db curls and oh tri extension
3 sets
Was ok odd using machines but found ways to hopefully hold onto some strength
This gym seems to have a good group we?ll see
Phill
[quote]maraudermeat wrote:
ME squat/dead
I’ve dropped to lifting twice a week and GPP once a week. The accessory work is added on at the end of ME. For now shoulder work will be done at the end of ME lower.
Deficit sumo pulls (I’m too lazy to add up 35’s on the bar, so i will just list how many were used)
2x10
4x5
6x5
8x5
10x5
12x5
14x5
I haven’t done these in awhile and, man, were they tough. I had to really fight to get the second hand on the bar. I’ve been experimenting using some tips from Mark Bartley. He suggests “jacking up your legs” on the way down- having your upper legs as close to parallel to the bar as possible.
close stance squats
135x10
225x5
315x5
405x5
495x5x5
these were done to help my buddy out with his squat stance. He is experimenting with a closer stance. I"ve always been a close stance squatter so these were easy. I did them more like a speed squat.
seated military press with bar resting at the top of the chest on the supports. each rep was finished with the bar back on the supports
135x5
225x5
295x3x3
that was it…
meat
[/quote]
YOU SUCK!!! knowing damn well id have to add that shit up and with one damn hand everything take twice the effort lol
its 535 x 5
Nice work bro!!
so two days huh soon who’ll be preaching aynn ryand to us and working out once a month to get swole lol
no with the damn loads your tossing round i can see it. GPP day whats that going to consist of mainly sled work??
Phill
[quote]Phill wrote:
Assistance Day April 5th
More of a see what I can do day, lots of machine work trying to find ways to hit what I cant with this cast went ok
1)Leg Press
5 sets worked up to 15 plates 2 sets of 5
Even these were odd not being able to grab the handles
leg curl / leg extension
3 sets
back extension / abs
3 sets
4)machine lat raise / pec deck
4 sets
face pull / press down
3 sets
standing calf raise / shrugs
5 sets
rear delt machine
3 sets
db curls and oh tri extension
3 sets
Was ok odd using machines but found ways to hopefully hold onto some strength
This gym seems to have a good group we?ll see
Phill[/quote]
If you keep using those machines, I’m going to get a string tank top made for you that says on the front - “Got tickets to the gun show?” and on the back it will say “Body by Hammer Strength”.
And for the record… I look pretty damn good in a pair of assless chaps. How do you think I get ass to grass for my squats. I know I’m down there when I feel the floor tickle my ass hair. Now that’s a visual.
meat
[quote]Phill wrote:
YOU SUCK!!! knowing damn well id have to add that shit up and with one damn hand everything take twice the effort lol
its 535 x 5
Nice work bro!!
so two days huh soon who’ll be preaching aynn ryand to us and working out once a month to get swole lol
no with the damn loads your tossing round i can see it. GPP day whats that going to consist of mainly sled work??
Phill
[/quote]
Yeah, I was thinking of going to one day and then including some of John Bastow’s (however you spell that toothpick’s name) exercises.
The GPP will be mostly sled torture with some sledge hammer, sand bag and ax work.
meat
Cool man, I’m up in Toledo.
[quote]buckeye75 wrote:
Dre, I’m a JV coach at a DIII high school thats about 45 minutes north of Columbus. [/quote]
LB day
That’s a neat little trick but anyone with a decent amount of muscle mass is going to have trouble doing that test. Look how skinny that chick is. Her shoulders are so narrow so it makes the test easier. She has a shorter distance to reach. I do lying rotator cuff stretches and have noticably increased my range of motion and made my shoulders healthier. And Modi, this post wasn’t directed at you, if you can do that test more power to you. I am just saying I don’t think it is so important as to make one stop lifting.
[quote]Modi wrote:
4est wrote:
Modi wrote:
…I also find that I need to deload every 5th week or so, otherwise my body starts to reject it.
Speaking of deloading…
According to “Waterbury Rules”: http://www.T-Nation.com/readTopic.do?id=1379910
"7. Do the Over-Under Everyday
If you can’t touch your fingers together with the over-under test (shown below), I want you to immediately stop all upper body training except for the exercises in rule #5. Yes, that’s right, all upper body training.
You probably don’t want to hear that, right? At the very least, stop all horizontal pressing and vertical pulling until you can pass the over-under test."
To fix that, Chad Waterbury recommended, “Stop all horizontal pressing/vertical pulling; do the stretch throughout the day; do the mobility drills in phase I of 8 Weeks to Monster Shoulders.” http://www.T-Nation.com/readTopic.do?id=818555
Now, I can’t bring myself to stop my workout. However I’m thinking of making deload weeks into these shoulder prehab/rehab workouts with a little pressing/pulling still in place.
Thoughts?
4est,
My thoughts on dropping all horizontal pressing and vertical pulling until I can accomplish the over under test:
[sarcasm]
I have only entered one PL meet, and have another one coming up May 19th. From what I remember, it was set up as Squat first, then Bench Press, then Deadlift. I don’t recall their being an over under reach for distance competition![/sarcasm]
Sorry, just being a wiseass. Actually I can touch pretty well with my left hand under, but not my right. I threw the javelin for 4 years HS, 4 years college, and 2 years post college, and my right scapula is somewhat permanently rotated. I do use the over under stretch a few times per week, but I think I’m looking at years, not months to fix the problem!
My deloading week is low frequency(for me)/low volume/low intensity…and it’s coming up after next week, none too soon.[/quote]
[quote]maraudermeat wrote:
If you keep using those machines, I’m going to get a string tank top made for you that says on the front - “Got tickets to the gun show?” and on the back it will say “Body by Hammer Strength”.
And for the record… I look pretty damn good in a pair of assless chaps. How do you think I get ass to grass for my squats. I know I’m down there when I feel the floor tickle my ass hair. Now that’s a visual.
meat[/quote]
LOL nice work there bro. And ill have you know i was using mainly the old first gen nautilus machines not hammerstrength lol
Damn other guys watching me unload the leg press, i must really look gimpish with this arm felt sorry for me and were telling me to just leave em
Ha hell no tats my cardio and my left arms gettin wicked swole from all the work
By the way shave your ass and you may break parallel befor you get that tickle
Phill
Prehab/Rehab
Rack Rail Pullups
(5,rest-pause,5) x 3
DE Bench
135 lbs. x 10
125 lbs + #2 bands
8 x 3
Speed felt good. Forgot to concentrate on spreading the bar until last rep 
Rev Grip BP with #2 bands
125 lbs - 3 x 12 Up 10lbs from last wk.
Face Down Inc. DB Rows - Elbows out
30 x 12
35 x 10
35 x 10
Going to change this to a unilateral exercise to move more weight.
Gimpler - skipped
D.E Upper
circa max phase
week 2 of 4
speed bench 6x3
2x3@185+mini+20lbs chain per side
2x3@185+mini+40lbs chain per side
2x3@185+mini+60lbs chain per side
worked up to two heavy sets off of a 3 board
315+mini+60lbs chain per side x3
365 " " x1
db floor press
4x6@110
Chinups with various grips 8x3
Face pulls 3x6
[quote]Dre Cappa wrote:
That’s a neat little trick but anyone with a decent amount of muscle mass is going to have trouble doing that test. Look how skinny that chick is. Her shoulders are so narrow so it makes the test easier. She has a shorter distance to reach. I do lying rotator cuff stretches and have noticably increased my range of motion and made my shoulders healthier. And Modi, this post wasn’t directed at you, if you can do that test more power to you. I am just saying I don’t think it is so important as to make one stop lifting.
[/quote]
No prob, I certainly didn’t take any offense to it, my sarcasm occasionally comes out, but from past experience I’ve learned that unless you make a note that you are being sarcastic, it doesn’t always translate that well online.
I would second the notion of NOT stopping lifting in order to accomplish that stretch.
[quote]Phill wrote:
Assistance Day April 5th
More of a see what I can do day, lots of machine work trying to find ways to hit what I cant with this cast went ok
1)Leg Press
5 sets worked up to 15 plates 2 sets of 5
Even these were odd not being able to grab the handles
leg curl / leg extension
3 sets
back extension / abs
3 sets
4)machine lat raise / pec deck
4 sets
face pull / press down
3 sets
standing calf raise / shrugs
5 sets
rear delt machine
3 sets
db curls and oh tri extension
3 sets
Was ok odd using machines but found ways to hopefully hold onto some strength
This gym seems to have a good group we?ll see
Phill[/quote]
Phill, it looks like they gave you the grand tour at the gym and prescribed the cardio circuit!(just kidding) Hey, whatever it takes to hold onto the strength while you heal up. You may even hit muscles in ways that haven’t been hit in a long time, you never know!
Modi, by the way, welcome and nice lifts. Good luck with your training and accomplishing your goals.
[quote]Modi wrote:
Phill, it looks like they gave you the grand tour at the gym and prescribed the cardio circuit!(just kidding) Hey, whatever it takes to hold onto the strength while you heal up. You may even hit muscles in ways that haven’t been hit in a long time, you never know![/quote]
You can definitely tone up the “fanny” on one of those butt blaster machines. I hear it really lifts and separates. Just don’t go out and buy a Valeo belt and wrist wrap/glove combo when “hitting it heavy” on the assisted pullup/ dip machine.
meat
[quote]Dre Cappa wrote:
Modi, by the way, welcome and nice lifts. Good luck with your training and accomplishing your goals.[/quote]
Thanks, glad to be here. I’m experimenting a little with my routines, so if they don’t seem traditional, that’s the reason. I figure I’ll either make great gains or fall flat on my face, but I won’t go down easy!
[quote]maraudermeat wrote:
You can definitely tone up the “fanny” on one of those butt blaster machines. I hear it really lifts and separates. Just don’t go out and buy a Valeo belt and wrist wrap/glove combo when “hitting it heavy” on the assisted pullup/ dip machine.
meat[/quote]
I thought the Valeo belt was fine as long as you had the Everlast pants to go with it…