[quote]Modi wrote:
I agree, I use false grip on almost everything that doesn’t involve holding a heavy bar over my chest.[/quote]
come on… I use the false grip for bench as well. It gets you into that “fight or flight response”. I like knowing that at any moment I could drop a bar on my face. Think of it as really cheap cosmetic surgery.
meat
[quote]maraudermeat wrote:
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
[/quote]
Thanks bro in very pleased with both the cleans and pressing. For the cleans it was not so much getting the load up but being able to stabilize it and thats gotten much better.
Now just keep working until i can strict rep out 140 like you and not push it HA
Phill
[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,
meat[/quote]
Amen dont neglect the arm work, was/is holding me back a ton i think both in stabilizing and pressing
Phill
[quote]maraudermeat wrote:
Modi wrote:
I agree, I use false grip on almost everything that doesn’t involve holding a heavy bar over my chest.
come on… I use the false grip for bench as well. It gets you into that “fight or flight response”. I like knowing that at any moment I could drop a bar on my face. Think of it as really cheap cosmetic surgery.
meat[/quote]
Yes, but your neck is probably thick enough to support 400+ lbs dropping from arms length.
Which, if you recall, isn’t that big of a drop if you really do have those T-Rex arms. If I drop the bar with the suicide grip, my luck would be that it would ricochet off my adam’s apple and then promptly land square on my teeth!
[quote]Phill wrote:
Amen dont neglect the arm work, was/is holding me back a ton i think both in stabilizing and pressing
Phill
[/quote]
Agreed…just trying to balance the stress on the elbows with my higher frequency schedule.
I think cutting back a little on frequency will help with recovery (did I just write that? I’ll be over in the beginner’s forum for a while…that was fairly obvious deduction there).
Lower ME April 24th 07
About at my wits end with this cast about ripped it off today, just makes everything hard and squatting is hell getting tight etc and well no DL
Not sold on this new training time yet wasn’t feeling “IT” will go another week and judge
Those two things said great friggin w/o numbers wise
Ok not shabby takes forever to get set under the bar right and not being able to grab it right sucks but 10lb 3 rep pr the the 405 x 2 was a PR and 415 a PR. Thn previous post op 5RM was 335 so 355 x 5 PR. Very happy on the 415 as pre injury SSB box squat PR to a 16" not 14 " box was 425 x 3 Im sure to smash that now
2.2) GM pause on pins
Bar x few lol
315 x 5
405 x 3 ( was burnt by then)
Felt good lil odd getting a grip and holding it but the GM?s felt good
Moving on up : )
Phill
[quote]Phill wrote:
Lower ME April 24th 07
About at my wits end with this cast about ripped it off today, just makes everything hard and squatting is hell getting tight etc and well no DL
Not sold on this new training time yet wasn’t feeling “IT” will go another week and judge
Those two things said great friggin w/o numbers wise
Ok not shabby takes forever to get set under the bar right and not being able to grab it right sucks but 10lb 3 rep pr the the 405 x 2 was a PR and 415 a PR. Thn previous post op 5RM was 335 so 355 x 5 PR. Very happy on the 415 as pre injury SSB box squat PR to a 16" not 14 " box was 425 x 3 Im sure to smash that now
2.2) GM pause on pins
Bar x few lol
315 x 5
405 x 3 ( was burnt by then)
Felt good lil odd getting a grip and holding it but the GM?s felt good
Moving on up : )
Phill
[/quote]
Solid workout Phill, nice job on the PR. Just think how much those numbers will jump when you aren’t wasting half your energy setting up and trying not to look like a circus. Keep it up.
04/25/07 - Bench (ME)
A) Bench Press (no pause)
225x6
275x3
315x3
335x3 (tie PR)
350x2 (PR)
355x1 +1 (missed lockout on 2nd)
365x1 (tie PR) - had some left in tank
B) Incline DB Press w/bands
70x8
70+lightx8
75+lightx8 (PR) easy
80+lightx8!! (PR) NOT easy
C) Serratus Anterior
135x8
225x6
285x6
295x6
295x6 (PR’s)
D) Lateral Delt Raise
25x8
35x8
40x8 (PR)
E1) Russian Twists
+25x15
+25x12
+25x10
E2) Weighted Situp
+25x15
+25x12
+25x10
I wasn’t sure how it would go today. I woke up 5+ times last night, not sure why, so went into the lift a little tired.
A whole bunch of PR’s. I was happy to tie my bench PR of 365 after hitting a 2 rep PR at 350 and SO close to getting 2nd rep at 355.
Incline DB band press is feeling very explosive. I started doing these because DB’s only go up to 90lbs. Light band is the next step up from miniband, and I wrap it around my back then grab the DB’s. Not sure what the total weight would be, but damned effective.
I may try some paused reps next week to see where I am, but very happy with today.
[quote]Modi wrote:
Solid workout Phill, nice job on the PR. Just think how much those numbers will jump when you aren’t wasting half your energy setting up and trying not to look like a circus. Keep it up.[/quote]
Thx lookin forward to it and really though tired of this crap am pleased with the progress even more so the progress since dropping intake went from 6000+/- to average around 2500 lowest in long time but seems ok at this activity level and slowly shed blubba we’ll see
Sad day looking at my shins almost no signs of heavy DL left on them lol
Phill
Nice pressing bro
kepp it up
Phill
[quote]Modi wrote:
04/25/07 - Bench (ME)
A) Bench Press (no pause)
225x6
275x3
315x3
335x3 (tie PR)
350x2 (PR)
355x1 +1 (missed lockout on 2nd)
365x1 (tie PR) - had some left in tank
B) Incline DB Press w/bands
70x8
70+lightx8
75+lightx8 (PR) easy
80+lightx8!! (PR) NOT easy
C) Serratus Anterior
135x8
225x6
285x6
295x6
295x6 (PR’s)
D) Lateral Delt Raise
25x8
35x8
40x8 (PR)
E1) Russian Twists
+25x15
+25x12
+25x10
E2) Weighted Situp
+25x15
+25x12
+25x10
I wasn’t sure how it would go today. I woke up 5+ times last night, not sure why, so went into the lift a little tired.
A whole bunch of PR’s. I was happy to tie my bench PR of 365 after hitting a 2 rep PR at 350 and SO close to getting 2nd rep at 355.
Incline DB band press is feeling very explosive. I started doing these because DB’s only go up to 90lbs. Light band is the next step up from miniband, and I wrap it around my back then grab the DB’s. Not sure what the total weight would be, but damned effective.
I may try some paused reps next week to see where I am, but very happy with today.[/quote]
Modi, nice work on the pressing. What you’re doing is obviously working really well, especially given a shitty night’s sleep.
Phil, hang in there man. I can’t imagine what it’s like, but remember it’s only for a short time in the grand scheme of things. Hitting a box SS PR tells me your DL isn’t going to suffer that much. And thanks for all your props when I post my logs, I really appreciate it.
4/25/07 DE Lower
A)DE Box Squat (12")=225 x 2 x 8
B)DE DL=325 x 1 x 6
C)RDL=325 x 5 x 5
D)Single-Leg Squat=BW x 8 x 1 (Christ!)
E)TKEs and mini-band pushdowns
NOTES: Sucked it up and squatted off the 12" box instead of putting a 45 under it to make it 14". Wasn’t bad at all, actually. DLs were flying up.
After reading Mike Boyle’s article I decided to try my had at unsupported single leg squats. Mind you, I was standing on a padded bench, but I still was amazed by how hard they were.
[quote]Norweige wrote:
Modi, nice work on the pressing. What you’re doing is obviously working really well, especially given a shitty night’s sleep.
[/quote]
Thanks, still tired as I type this…but the workout was solid. Can’t wait to try it on a full nights sleep. Nice work on the single leg stuff. I always try to keep some kind of single leg stuff in there…usually single leg squats, weighted stepups or bulgarian split squats.
Phill, think of it as a clean slate, like when you’re the first skier to make fresh tracks after a snowfall.
Soon enough you’ll get those first few scrapes, you know, when you have to check the bar to see if the skin is still attached to your leg of if it has become part of the bar…ahhh.
ME squat/dead
RDL’s
135x10
225x6
315x6
405x6
495x4
585x4
Front Squat to Box
135x10
225x6
315x4
405x4
495x4
545x2
standing dumbell presses
80’s x 10
100’s x 6
120’s x 6
130’s x 4
meat
Two Workouts to log
ME Bench
Bench
barx12
135x8
225x5
275x2
325x1
360x1 (Gym PR)
315x3
Standing Military
135x5
145x5
155x5
165x3
175x2
Seated Row
3 sets
Curls
Snatch/Squat
Hang Snatch (Full catch)
95x5
115x3
125x3
135x1
135xMISS
135xMISS
135x1 +4 OHS
I kept losing these forward, I think I could get under quite a bit more weight.
Olympic Squat
135x5
225x5
275x3
275x3
I think the OHS and the Power Squat from Sunday took some out of me.
Calves
Abs
Good job to Phill and Modi.
Meat, crazy RDLs. I think they have about the most payout of any exercise I do.
[quote]maraudermeat wrote:
ME squat/dead
RDL’s
135x10
225x6
315x6
405x6
495x4
585x4
Front Squat to Box
135x10
225x6
315x4
405x4
495x4
545x2
standing dumbell presses
80’s x 10
100’s x 6
120’s x 6
130’s x 4
meat
[/quote]
Your w/o’s never cease to amaze me great work bro
Phill
[quote]ExNole wrote:
Two Workouts to log
ME Bench
Bench
barx12
135x8
225x5
275x2
325x1
360x1 (Gym PR)
315x3
Standing Military
135x5
145x5
155x5
165x3
175x2
Seated Row
3 sets
Curls
Snatch/Squat
Hang Snatch (Full catch)
95x5
115x3
125x3
135x1
135xMISS
135xMISS
135x1 +4 OHS
I kept losing these forward, I think I could get under quite a bit more weight.
Olympic Squat
135x5
225x5
275x3
275x3
I think the OHS and the Power Squat from Sunday took some out of me.
Calves
Abs
Good job to Phill and Modi.
Meat, crazy RDLs. I think they have about the most payout of any exercise I do. [/quote]
Thx and great PR
Phill
[quote]ExNole wrote:
Two Workouts to log
ME Bench
Bench
barx12
135x8
225x5
275x2
325x1
360x1 (Gym PR)
315x3
Standing Military
135x5
145x5
155x5
165x3
175x2
Seated Row
3 sets
Curls
Snatch/Squat
Hang Snatch (Full catch)
95x5
115x3
125x3
135x1
135xMISS
135xMISS
135x1 +4 OHS
I kept losing these forward, I think I could get under quite a bit more weight.
Olympic Squat
135x5
225x5
275x3
275x3
I think the OHS and the Power Squat from Sunday took some out of me.
Calves
Abs
Good job to Phill and Modi.
Meat, crazy RDLs. I think they have about the most payout of any exercise I do. [/quote]
thanks… I just started do them and it’s really hard not getting the hips and quads into the motion.
that bench is really starting to take off. we will have many guys bench in the 4’s here pretty soon.
thanks again,
meat
T-storms all day working on small wooden sculpture may or may not do larger in steel we’ll see
rain broke took time to get out drag 100lb sled 15 mins over shoulder pull roughly half each side. This was enough legs feeling it from yesterday
Phill
[quote]Phill wrote:
Lower ME April 24th 07
About at my wits end with this cast about ripped it off today, just makes everything hard and squatting is hell getting tight etc and well no DL
Not sold on this new training time yet wasn’t feeling “IT” will go another week and judge
Those two things said great friggin w/o numbers wise
Ok not shabby takes forever to get set under the bar right and not being able to grab it right sucks but 10lb 3 rep pr the the 405 x 2 was a PR and 415 a PR. Thn previous post op 5RM was 335 so 355 x 5 PR. Very happy on the 415 as pre injury SSB box squat PR to a 16" not 14 " box was 425 x 3 Im sure to smash that now
2.2) GM pause on pins
Bar x few lol
315 x 5
405 x 3 ( was burnt by then)
Felt good lil odd getting a grip and holding it but the GM?s felt good
Moving on up : )
Phill
[/quote]
I really don’t know how you put up this kind of weight with only one arm. You are the McGyver of the lifting world. I would love to see some video of the squat or good morning.
Give you a gum wrapper and a toothpick and you would make a weight room full of equipment.
meat