[quote]Phill wrote:
Yhea the old 14" box right between hell and comfortable lol. Try a 12" from time to time for light work kills me thats about 5 sets to just get there comfortable lol
Phill
[/quote]
What do you guys usually use for box height. Obviously a range slightly below parallel to slightly above is a good variety. So is that 12", 14" and 16" for most?
I’m not sure how strict my federation is with depth (AAU). Last meet I was squatting several inches below parallel, but it seemed like many people were getting white lights for 2" or so above parallel. Thanks.
A)ME Push Press
Bar x 8
95 x 5
135 x 3
185 x 3 x 3
B)Single-Arm DB Row=110 x 12, 115 x 10, 8
C)Flat Cable Chest Fly=35 x 8, 8, 6, 5
D1)Cable Curl=50 x 12 x 3
D2)Tricep Pressdown=80 x 12 x 3
NOTES: Push presses were a fuckload harder than I thought they’d be. I’m thinking “I’ll probably just work up to 225 today and see what I can get there.” Yeah right. I got better with each set though, so it’ll be fun to make some improvements. My delts are already screaming at me.
Decided to try some single-arm rows again, which are hard but I can’t tell what good they’re doing so I may ditch them.
[quote]Modi wrote:
Phill wrote:
Yhea the old 14" box right between hell and comfortable lol. Try a 12" from time to time for light work kills me thats about 5 sets to just get there comfortable lol
Phill
What do you guys usually use for box height. Obviously a range slightly below parallel to slightly above is a good variety. So is that 12", 14" and 16" for most?
[/quote]
me 16" i used the most has me at parallel, then i was using 12" for DE work was able to work bit harder but still light load really seems to help mew I have pretty tight hip flexors helped me get depth easier but not over flexible.
lately spending a loty of time 14" so 2" or so below parallel for all work including frnt squat, havernt been doing DE much since strongman, plyos etc
main thing imo, spend 90% + at or below parallel. I do add in 18" every once and again hit heavier load lay off the hips a bit
[quote]
I’m not sure how strict my federation is with depth (AAU). Last meet I was squatting several inches below parallel, but it seemed like many people were getting white lights for 2" or so above parallel. Thanks.[/quote]
Try and ingrain parallel and a good tip i got was first attempt the light one go uber deep sways judges to not question further attempts lol
A)ME Push Press
Bar x 8
95 x 5
135 x 3
185 x 3 x 3
B)Single-Arm DB Row=110 x 12, 115 x 10, 8
C)Flat Cable Chest Fly=35 x 8, 8, 6, 5
D1)Cable Curl=50 x 12 x 3
D2)Tricep Pressdown=80 x 12 x 3
NOTES: Push presses were a fuckload harder than I thought they’d be. I’m thinking “I’ll probably just work up to 225 today and see what I can get there.” Yeah right. I got better with each set though, so it’ll be fun to make some improvements. My delts are already screaming at me.
Decided to try some single-arm rows again, which are hard but I can’t tell what good they’re doing so I may ditch them. [/quote]
Ha nice still bro do them a few times and just form the push youll get better
Bench Press (5RM)
115 x 5
145 x 5
175 x 5
205 x 5
215 x 5
Barbell Rows (same weight)
185 x 5 x 5
Accessory-Triceps Pushdowns (3x8) and weighted abs pulldowns 4x6
I haven’t done Olympic squats in a while so I really struggled to get into a groove. I’ve done 300 with Olympic squats before so 225 is a poor place to start on these. Oh well, I got all the reps so I’ll bump the weight up next week. My goal of starting conservatively seems to be good after one workout since I hit my goal for all the weights. Wednesday should be a killer with squats and deadlifts in the same session.
Bah… I made this pic in response to a steroid forum post about what to use instead of Superdrol. The guy used superdrol twice in his year of training. That forum does not appear to allow pics… so I’m posting it here.
Anyway…
Monday 04-23-07
prehab/warmup
Shoulder Horn 15lbs - 2 x 12 #2 Band presses - 30
Pro-grip Face Pulls 50lbs - 2 x 12
8lb Medicine ball tosses - 30
ME Bench
135 x 10
185 x 3
205 x 3
225 x 2
250 x PR miss
250 x miss a little less - was PO’ed and went for it again
DB Floor Presses
95 x 4
95 x 2 - All pressed out
Rail Rail pullups - 3 x 10
getting easier
SUCK day …
Anyway, the gym moved to a new location and tonight was the first night there. The lack of electricity didn’t slow us down too much as we just used Chris’s truck stereo for music. Once it was too dark inside, Chris shined his headlights threw the open garage door. The place is smaller… I’d say it’s about equal to a 3 car garage. However, the gym is now private and only has about 10 members. It looks like this place is going to work out fairly well.
Decided to do DB rows tomorrow as it was REALLY dark in the gym and the front room is still a mess.
A. Bench: Bar x 20, 135 x 5, 185 x 5, 225 x 3, 245 x 2, 265 x 1, 275 x 1, 290 x 1, 300 x 1 (Fuck yes PR!!!), 310 x MISS
Immediately after MISS, 275 x 2
B. Cable Row: 200 x 10, 220 x 8/DB Row: 120 x 6, 4
C1: DB Skullcrusher: 55 x 6, 6/Pushdowns: 80 x 10, 100 x 10, 120 x 4 drop to 50 x 8
C2: Like five sets of curls
NOTES: Bill Gillespie program fuckin works. First time in my life i’ve benched 300 lbs–amazinggggg. And all benching was done with no spotter, no handoff. thats a solid five pounds + on my bench in 7 weeks.
B1)Neutral Medium Grip Chins
(BWx4) +50x6 +60x5 x5 x4
B2)Incline DB Bench
(90x4) 100x4 105x5 x5 (5lbs and set PR)
C1)Supine Cable Grip Row
180x10 190x8
C2)DB Lateral Raise (seated)
45x10 x10
C3)DB Hammer Curl
40x8 45x10
Notes: My thinking was clearly off tonight. My original plan of 270x3x3 with the first rep of each set paused was quite ambitious, and I didn’t really realize that. I forgot to pause my warmups and the 270 for 2 was quite hard. I’m still considering my prep for the last 3 weeks now.
Sick PR once again on incline DB bench. I’m not sure how, but it keeps climbing.
[quote]JimmyBoom wrote:
4.23.07 Gillespie Week 7 - Heavy Bench
A. Bench: Bar x 20, 135 x 5, 185 x 5, 225 x 3, 245 x 2, 265 x 1, 275 x 1, 290 x 1, 300 x 1 (Fuck yes PR!!!), 310 x MISS
Immediately after MISS, 275 x 2
B. Cable Row: 200 x 10, 220 x 8/DB Row: 120 x 6, 4
C1: DB Skullcrusher: 55 x 6, 6/Pushdowns: 80 x 10, 100 x 10, 120 x 4 drop to 50 x 8
C2: Like five sets of curls
NOTES: Bill Gillespie program fuckin works. First time in my life i’ve benched 300 lbs–amazinggggg. And all benching was done with no spotter, no handoff. thats a solid five pounds + on my bench in 7 weeks.
Plan go heavy low rep on everything for the most part my assistance day and conditioning take care of the other this is purely for strength #1 priority low reps high sets, rest as needed
Also trying out new time for these ME days much later in the day not sure I like it we?ll see and today first day got damn hungry all the sudden and also fell flat near end of w/o see if that happens again hmm.
1A)DB Clean and Press (Strict/push)
35 x 10
60 x 5
70 x 3
80 x 3
90 x 3
110 x 2 ( PR load and rep)
Push press
120 x 2
130 x 1, 2, 2 (big PR)
Drop set
80 x 5/4 strict/push
My last loadable db is about shot no other one looks like a damn banana and this one less then safe they?ve just taken a beating need to get new set
Nice somethings working the 110 nice rep and load PR with my loadable DB the commercial fixed db much easier then the 130 was a previous clean PR and I push pressed it pretty easy nice slow eccentrics to load that tri baby lol even weighed the 130 on my not so accurate scale thinking may be heavier as the ones at the gym feel so damn light in comparison nope 130 still happy
1B) one arm Pull down
3 warm ups
130 x 3 (6 sets)
2A)one arm BB bench from pins w blue bnds
Pins at chest
Bar x 10
95 x 2, 1, 4
115 x 1, 1
The band really helped keep the bar level still had to stabilize front to back but it didn?t teeter. Man it was a grind pressing the last few inches against the bands that last 115 took about ten friggin seconds
2B) DB row
80 x 5
110 x 5 (5 sets)
3A)
Bench leg raises
4sets
3B)
Light cable work for bad arm shoulder and good arm prehab
All in all im pleased. Very happy with the PR?s and at lower BW, and the bands on the bench worked great. Been doing a ton of light volume raises etc wit bad arm and gripper work hope it pays off
Phill
[quote]Phill wrote:
1A)DB Clean and Press (Strict/push)
35 x 10
60 x 5
70 x 3
80 x 3
90 x 3
110 x 2 ( PR load and rep)
Push press
120 x 2
130 x 1, 2, 2 (big PR)
Phill[/quote]
great job on DB cleans and presses. I can’t imagine trying to get the 130 up and presses with only one arm. I go up to the 140’s for standing presses but i cheat and put them on top of and incline bench and dip under them.
the only cleaning I do is my ass after a good drop,
meat
dumbell skull crushers
70’s x 10
80’s x 10
90’s x 12
meat[/quote]
This is just plain sick.
[really thick sarcasm] I would question why you were only able to get 35 reps at 315 after your warmup of 17 reps at 405. Just not feeling it today? [/…sarcasm]
So I’ve decided to cut out one day of pulling. Tuesdays are usually DL (RE) day, but I think in the long run the extra day of pulling will hurt more than it will help. Didn’t keep me out of the gym though…
Not sure what to say. I felt strong today, probably because I hadn’t just done SLDL/RDL or Deficit Deads. I’ve neglected my biceps for a few months and just felt like seeing what I could get. Everything up to 140 was pretty strict. 150 was ugly so I called it quits.
After the May 19 meet I am thinking about getting rid of the Tuesday lift altogether and rotating my ME Deadlift day on a 10-11 day cycle. So if I DL on a Friday, I would skip the following week and then hit it again the next Tuesday (11 days), then not again until the following Friday (10 days).
[quote]Modi wrote:
So I’ve decided to cut out one day of pulling. Tuesdays are usually DL (RE) day, but I think in the long run the extra day of pulling will hurt more than it will help. Didn’t keep me out of the gym though…
Not sure what to say. I felt strong today, probably because I hadn’t just done SLDL/RDL or Deficit Deads. I’ve neglected my biceps for a few months and just felt like seeing what I could get. Everything up to 140 was pretty strict. 150 was ugly so I called it quits.
After the May 19 meet I am thinking about getting rid of the Tuesday lift altogether and rotating my ME Deadlift day on a 10-11 day cycle. So if I DL on a Friday, I would skip the following week and then hit it again the next Tuesday (11 days), then not again until the following Friday (10 days). [/quote]
I think you will be happy with your choice of dropping back on the workouts. As for the bicep work, try and throw in as much hammer and reverse curl stuff as you can. I also like to take it a bit further and use a false grip on everything.
It will develop the forearms and the outside of the upper arm as well as strengthen the grip. I feel that hammers and reverse grip curls aid in lowering the bar during the bench.
dumbell skull crushers
70’s x 10
80’s x 10
90’s x 12
meat
This is just plain sick.
[really thick sarcasm] I would question why you were only able to get 35 reps at 315 after your warmup of 17 reps at 405. Just not feeling it today? [/…sarcasm][/quote]
I know, I know… the vaginitis was flaring up. when you are as “thick” as I am, the range of motion on the decline lends itself to lots of reps. I have t-rex arms. If you don’t look really close, you won’t even see the bar move.
[quote]maraudermeat wrote:
I think you will be happy with your choice of dropping back on the workouts. As for the bicep work, try and throw in as much hammer and reverse curl stuff as you can. I also like to take it a bit further and use a false grip on everything.
It will develop the forearms and the outside of the upper arm as well as strengthen the grip. I feel that hammers and reverse grip curls aid in lowering the bar during the bench.
gotta love the face pulls,
[/quote]
I love hammer curls, but have only been hitting a few sets on Saturdays. I figured with all the pullups/rows I didn’t want to overdo it. I agree, I use false grip on almost everything that doesn’t involve holding a heavy bar over my chest.
Face pulls are shoulder savers for me. Just switched from a wide grip (lat pulldown bar) to the rope. I’ll work the rope for a few weeks and then change again.
[quote]
I know, I know… the vaginitis was flaring up. when you are as “thick” as I am, the range of motion on the decline lends itself to lots of reps. I have t-rex arms. If you don’t look really close, you won’t even see the bar move.
meat[/quote]
That’s funny as shit. Probably true, but still funny.
