A)ME Box Squat (14")
Bar x some
135 x 3
185 x 3
225 x 3
275 x 3
315 x 1
365 x 1
405 x 1
420 x 1 x 3 (PR)
B)RDL=325 x 5 x 5 (PR)
C)Bulgarian Split Squat w/DB=55 x 8 x 2
NOTES: Man, the first two exercises went pretty good then I just ran the hell out of gas. 420 was my single-rep max off the box, so to get three singles with that w/o them being gut-busting tells me my squat is still on track and getting stronger.
RDLs were tough only because of how tired I got. I’m not in awesome shape, but I’m in good enough shape to last through anything I might need to do.
Not the case today–I barely willed myself to complete my second set of the split squats. Some dedicated conditioning might be in order. We’ll see how my next lower body w/o goes.
I have a question for you vets. On Dynamic Effort days are you simply trying to lift as fast as you can on the concentric while maintaining proper form? Do you pause between reps? or would a set of 3 reps be done as quick as possible in succession?
[quote]T1gNaL1 wrote:
I have a question for you vets. On Dynamic Effort days are you simply trying to lift as fast as you can on the concentric while maintaining proper form? Do you pause between reps? or would a set of 3 reps be done as quick as possible in succession?[/quote]
When doing dynamic work you want to keep everything as tight as usual. I personally don’t do dynamic bench work because I bench raw. I may throw in some dynamic squats or deads at times but I feel dynamic work is most effective for the equipped lifter.
But to answer your quesion- bring the weight down normally and then blast it up as fast as you can. I would try to lift myself off the bench. To maintain form, I would lock it out, get tight again and then repeat. The only difference between a normal bench is the speed at which you press it. everything else is the same. As with everything in powerlifting- form is key. Always maintain your form and set up after every rep and stay tight.
[quote]maraudermeat wrote:
T1gNaL1 wrote:
I have a question for you vets. On Dynamic Effort days are you simply trying to lift as fast as you can on the concentric while maintaining proper form? Do you pause between reps? or would a set of 3 reps be done as quick as possible in succession?
When doing dynamic work you want to keep everything as tight as usual. I personally don’t do dynamic bench work because I bench raw. I may throw in some dynamic squats or deads at times but I feel dynamic work is most effective for the equipped lifter.
But to answer your quesion- bring the weight down normally and then blast it up as fast as you can. I would try to lift myself off the bench. To maintain form, I would lock it out, get tight again and then repeat. The only difference between a normal bench is the speed at which you press it. everything else is the same. As with everything in powerlifting- form is key. Always maintain your form and set up after every rep and stay tight.
meat[/quote]
Exactly.
one of the best quotes ive read is treat the light weights like they are heavy and heavy like they are light. You need to be tight, set up same difference isd the speed you will press just has hard and crush the bar it will help stay tight
240 x 4, 250 x 3, 260 x 2, 275 x 1 (cake), 230 x 6, 230 x 10 (nice PR)
B1) Tate Extensions: 55 x 6, 60 x 5, 5, 8
B2) 3Point DB Row: 110 x 5, 5, 120 x 6, 80 x 10
a lil face pull, one set fat man pullups, some curls/french press
NOTES: Felt good today, 275 was cake, 230 x 10 was nice, the key here i think with the Gillespie program is that I never go anywhere over 90 except maybe for one single.
And I believe doing extension tri work on heavy day, and heavy tri pressing work on DE day is working too.
565 all the way down x1 smoked it, felt real easy too
my ego got the best of me and i went to 600, missed it, and man i hate to give excuses, but I honestly got the worst lift off I have ever had, like ever ever…oh well though, save it for the meet. I know I would have been good for it today.
Tate presses 4x6@70’s
sled drags 3 long trips supersetted with:
KB lying tricep extensions 3x8@50
KB arm bars 3 sets with a 50
oh well for the 600, the 565 for as textbook as it was was good enough for me (for now), that will be my opener
B2)Chinups
BWx4 BW+50x4 +60x4 x4 x4 x3(inch short of rep 4)
C1)Seated DB Lateral Raise
45x15 50x8
C2)Medium Neutral Grip Cable Row
180x7 x8 160x10
Notes: Fucked up the flat bench and only did 3 sets rather than 4. Pissed me off when I realized this at the end of the workout. I’m wondering if I should go for another set some point later this week or maybe tomorrow. Thoughts on that?
First set of 4 was slow and I really doubted that I’d get it for 3 more (I only did 2 but they became easier).
Also, I keep realizing that my ass comes off the bench when I near failure. I really have to fix this before the meet.
Nice PRs on incline DB. I think my most ever is like 100s for 2 reps but they flew up today.
-Matt
EDIT: Actually, I believe I did 4 sets of bench and my lifting partner confirmed it. Good, haha.
[quote]Modi wrote:
Meat, you are moving some serious weight. Nice work. What’s the reasoning for dropping the paused reps?[/quote]
I’ve been doing them for too long. My bottom end power has slowed. When I was doing higher rep touch and go, my power out of the bottom on the heavy stuff increased greatly. So, I’m going back to what works.
B2)Chinups
BWx4 BW+50x4 +60x4 x4 x4 x3(inch short of rep 4)
C1)Seated DB Lateral Raise
45x15 50x8
C2)Medium Neutral Grip Cable Row
180x7 x8 160x10
Notes: Fucked up the flat bench and only did 3 sets rather than 4. Pissed me off when I realized this at the end of the workout. I’m wondering if I should go for another set some point later this week or maybe tomorrow. Thoughts on that?
[/quote]
that your doing more harm stressing over not doing it, fuck it.
[quote]
First set of 4 was slow and I really doubted that I’d get it for 3 more (I only did 2 but they became easier).
Also, I keep realizing that my ass comes off the bench when I near failure. I really have to fix this before the meet.
Nice PRs on incline DB. I think my most ever is like 100s for 2 reps but they flew up today.
-Matt
EDIT: Actually, I believe I did 4 sets of bench and my lifting partner confirmed it. Good, haha.[/quote]
Of note been dog sick congested which of course went to chest about 70% now so needed to hit the gym, positive getting sweating etc seemed to break things up better.
Also intake has been that of a 12y/o girl if had to guess 2200 =/- just making sure to keep protein high.
did full body as Im doing some flying tomorrow to visit TC and carouse for several days. Invited me out after Dave Barr voted me POSTER OF THE YEAR lol. So not sure what training will be, lord knows there will be some interesting thing seen and experienced if past visits hold true lol
Last whole w/o was done in socks and sandals which made squatting fun lol I would have gone bare foot but it is about 20 degrees in my shop/gym nailed some post op gimp PR?s
All super sets
1A)DB Clean and Press (Strict/push)
35 x 10
60 x 5
70 x 3
80 x 3
90 x 4 rep PR
95 x 3 PR
100 x 1 PR finally
(pushed from here on)
110 x 3
(last are strict/push)
80 x 4/5, 5/3
1B) SSB 14? box squat
Bar x ton
155 x 10
205 x 5
245 x 5
295 x 3
335 x 3
355 x 3
365 x 3
375 x 3 PR
335 x 3
Solid. Did an UGLY 2 at 385 last week the 375?s here were very solid but tough, so called it, did better at getting back tight need to find someone to tie shoes sandals wasn?t fun. keep up and ill get non gimp pr’s soon.
2A/B)
one arm Pull Row / pull through
3 sets
3A/B)
Bench leg raises / cable stuff for bum arm and few curls/pressdowns
3 sets