Nice work Matt! The defecits are paying off, huh?
Coupla sessions to post…
4/27/07 RE Upper
A)Low-Incline BB Bench=225 x 3 x 10
B)Wide, semi-sup pullup=BW x 6 x 5
C)Close Grip BB=185 x 10 x 3
D)Band Pull-Aparts=Light x 10 x 3
NOTES: Short and sweet. Felt like doing inclines. I could have added 5-10 lbs. to the bar but I just took my time with each rep and did the whole mind-muscle connection thing.
4/28/2007 ME Lower
A)ME Squat
Bar x 5
135 x 5
185 x 3
225 x 3
275 x 3
315 x 3
365 x 1
385 x 1
405 x 1
425 x 1 x 3
B)Pull-throughs=98.5 x 15, 12, 12
C)Blast-strap Fallouts=8 x 3
D)TKEs, mini-band pushdowns
NOTES: 425 is 98.8% of my current “max” so I was pretty happy to hit three relatively easy singles with it. I’ve been doing pull-throughs with an arched back instead of rounded back, and I’m already getting much more from them.
Apparently less is more for me right now.
[quote]Norweige wrote:
NOTES: 425 is 98.8% of my current “max” so I was pretty happy to hit three relatively easy singles with it. I’ve been doing pull-throughs with an arched back instead of rounded back, and I’m already getting much more from them.
Apparently less is more for me right now.[/quote]
Nice work Norweige, sounds like you’ve got a PR in your future. Are you doing bent knee or straight leg pullthroughs?
04/30/07 - Squat (ME)
A) 14" Box Squat
Barx12
135x8
225x6
275x3
315x3
355x2
365x2
365x2! (PR)
B) DB Bulgarian Split Squat
55x8
70x6
75x6 (PR)
C) Pullups
x5
+35x5
+35x5
+35x5
+35x5
D) Lat Pulldown (Double-Single Handles)
130x8
150x6
150x6!
150x5!
Absolutely loving the box squats. Nothing more to say.
Monday April 30th
here is a list from the first 2 weeks.
4/30/06
yoke walk-46050ft a few drops held 600 a couple of times?.farmers-22510ft 13550ft2
keg load(couldnt get lightest stone)2105
10"log-1604 ?
conan’s wheel-3651rev
Stones- 245 for 1 2nd week
Tire?6805,5,5(2nd week
PR?s as of today
12? log?2301 everyone knows this is my worst event.
Yoke?73050ft
Conans?570(?) * 94ft?.which is like a rev. + 1/4
Stones ? 330, 338 lapped a few times have yet to try 355 or whatever it is?.
Farmers —29050ft?or whatever I can actually get off the ground.
Hydrant—28030yds
Chain—6?? Whatever the big F?er is for 50ft?.
2.5? axle?250*1 obviously continental clean.
Tire?725 *10
just thought i’d share
[quote]Modi wrote:
Matt McGorry wrote:
495 deadlift (40lb PR). Definetly felt like I had some more in me.
Any comments or suggestions are definetly welcome!
Nice lift, looking strong. You could have pulled another 10-15lbs, but might as well save it for the meet.
Do you always deadlift without shoes? I think you have to have shoes in AAU, although you may be able to get away with ballet slippers, I’d check the rules.[/quote]
Thanks, guys. Yea, the vast majority of my pulling has been barefoot. Otherwise, I use Chucks. I might check out some ballet slippers and I’ll see what the rules say.
-Matt
[quote]Norweige wrote:
Nice work Matt! The defecits are paying off, huh?[/quote]
Thanks, man. Yea, the defecit deads, snatch grip deads, and front squats I think are the main culprits.
-Matt
Nice lift, Matt.
Any of you have suggestions for increasing the deadlift? My bench and Squat are moving up (425 and 500 at 160lbs) but my deadlift has never been that great (405). I seem to lift stronger with sumo and have been working on technique a lot lately. I have a long torso body type and grip has improved to where it is not a big issue anymore.
I usually Deadlift and squat on the same day twice a week, rotating DE and ME between the two. Here is an example work out:
ME Squat/DE DL day (approximate)
Stretch and general warm up
Squat:
135 x 3 raw
225 x 3 raw
275 x 3 raw
275 x 3 w/equipment
315 x 3
365 x 3
405 x 3
455 x 2
PR x 1 (depending on deloading phase)
Stretch
Deadlift - Sumo
135 x 3 (3 sets)
225 x 1 (3 sets)
315 x 1 (8 sets)
Will vary with standing on mats or pull from pins week to week.
Good Mornings in sumo stance. Down to pins set just below parallel, pause, then lift
8 x 185 (3-5 sets)
Followed by heavy ab work (weight, not reps).
Finish with pull-throughs:
105 x 10 (3-5 sets)
Time: 60-70 minutes
DE Squat/ME DL day (approximate)
Stretch to warm up
Box Squat:
135 x 3 raw
225 x 3 raw
275 x 3 raw
275 x 3 w/ green bands (8 sets)
Stretch
Deadlift:
1 x 135 (3 sets)
1 x 225 (3 sets)
1 x 315 (2 sets)
1 x 365 (2 sets)
1 x PR
Good Mornings in traditional stance:
8 x 225 (3-5 sets)
Followed by heavy ab work (weight, not reps),
shoulder shrugs: 315 x 10 (3-5 sets)
Don’t have any videos available right now but I could get some if needed.
Help a brother out.
Thanks for any advice or experiences you’ve had.
[quote]shieldss wrote:
Nice lift, Matt.
Any of you have suggestions for increasing the deadlift? My bench and Squat are moving up (425 and 500 at 160lbs) but my deadlift has never been that great (405). I seem to lift stronger with sumo and have been working on technique a lot lately. I have a long torso body type and grip has improved to where it is not a big issue anymore.
I usually Deadlift and squat on the same day twice a week, rotating DE and ME between the two. Here is an example work out:
ME Squat/DE DL day (approximate)
Stretch and general warm up
Squat:
135 x 3 raw
225 x 3 raw
275 x 3 raw
275 x 3 w/equipment
315 x 3
365 x 3
405 x 3
455 x 2
PR x 1 (depending on deloading phase)
Stretch
Deadlift - Sumo
135 x 3 (3 sets)
225 x 1 (3 sets)
315 x 1 (8 sets)
Will vary with standing on mats or pull from pins week to week.
Good Mornings in sumo stance. Down to pins set just below parallel, pause, then lift
8 x 185 (3-5 sets)
Followed by heavy ab work (weight, not reps).
Finish with pull-throughs:
105 x 10 (3-5 sets)
Time: 60-70 minutes
DE Squat/ME DL day (approximate)
Stretch to warm up
Box Squat:
135 x 3 raw
225 x 3 raw
275 x 3 raw
275 x 3 w/ green bands (8 sets)
Stretch
Deadlift:
1 x 135 (3 sets)
1 x 225 (3 sets)
1 x 315 (2 sets)
1 x 365 (2 sets)
1 x PR
Good Mornings in traditional stance:
8 x 225 (3-5 sets)
Followed by heavy ab work (weight, not reps),
shoulder shrugs: 315 x 10 (3-5 sets)
Don’t have any videos available right now but I could get some if needed.
Help a brother out.
Thanks for any advice or experiences you’ve had.[/quote]
shieldss, I really brought my deadlift up from doing deficit deads at various heights, wide (not quite snatch width) grip deads, front squats, and just plain heavy deadlifts. I don’t use any equipment, so it might be different, but I don’t think you get much help out of equipment for the DL anyway.
Without a video, it’s a little tough to diagnose. Where do you fail? Off the floor? At lockout? Are you nursing any old injuries?
At some point you just have to tell yourself to pull harder. If you are squatting 500 at 160, you should be able to pull atleast that. Maybe some more raw squatting, box squatting, front squatting, etc. would benefit you. Maybe switch over to a conventional style for a while and see where that brings you. FIgure out what your weakness is and attack that.
[quote]Dre Cappa wrote:
Phill you crazy bastard be more careful! lol. Glad to hear you will get the cast off soon. It seems like just yesterday you had the surgery. How much longer until you have no restrictions from the doc?
[/quote]
lol trying back much better wrist swelling down some all good.
you and me too. sure feels like about 7 weeks to me though lol
not sure bro not 100% what there putting on me next and i think start PT original outlook 3 months to really back roughly
Phill
[quote]Modi wrote:
Nice lift, looking strong. You could have pulled another 10-15lbs, but might as well save it for the meet.
Do you always deadlift without shoes? I think you have to have shoes in AAU, although you may be able to get away with ballet slippers, I’d check the rules.[/quote]
Agree nice and yes everyfed ive seen requires “something more substantial then socks” which can be not much but is the reason I started squatting and DLing in shoes took a few weeks but the was all good
Phill
[quote]Modi wrote:
shieldss wrote:
shieldss, I really brought my deadlift up from doing deficit deads at various heights, wide (not quite snatch width) grip deads, front squats, and just plain heavy deadlifts. I don’t use any equipment, so it might be different, but I don’t think you get much help out of equipment for the DL anyway.
Without a video, it’s a little tough to diagnose. Where do you fail? Off the floor? At lockout? Are you nursing any old injuries?
At some point you just have to tell yourself to pull harder. If you are squatting 500 at 160, you should be able to pull atleast that. Maybe some more raw squatting, box squatting, front squatting, etc. would benefit you. Maybe switch over to a conventional style for a while and see where that brings you. FIgure out what your weakness is and attack that.
[/quote]
i agree with all that and heavy GM’s
what also jumps out to me. do you ever give your weak lift, DL priority give it its own day or at the least put it first in the w/o.
rack pulls as well
Phill
[quote]Phill wrote:
what also jumps out to me. do you ever give your weak lift, DL priority give it its own day or at the least put it first in the w/o.
Phill
[/quote]
YES! I Agree 100%.
I have been doing ME days but have yet to incorporate DE days. Do i do some sprrd work then add some supplemntal exercises ( IE; for tri and lats on bench DE). Any reply is much apreciated.
[quote]regy61669 wrote:
I have been doing ME days but have yet to incorporate DE days. Do i do some sprrd work then add some supplemntal exercises ( IE; for tri and lats on bench DE). Any reply is much apreciated.[/quote]
Yes, for DE bench I do roughly 60% of my 1RM for 8 sets of 3 (using 3 different grips inside the power rings), and follow it with supplemental exercises. If I’m moving slow at 60% I decrease the weight…if I can keep the bar speed fast above 60% then I will push it up by 5 or 10 lbs, as long as the bar doesn’t slow down.
For DE squat I start on week one with 60% of 1RM for 8 sets of 2 reps. Week 2 I go up to 63%, week 3 67%, week 4 70%, then start over again on week 5. Supplemental work to follow.
[quote]Modi wrote:
Norweige wrote:
NOTES: 425 is 98.8% of my current “max” so I was pretty happy to hit three relatively easy singles with it. I’ve been doing pull-throughs with an arched back instead of rounded back, and I’m already getting much more from them.
Apparently less is more for me right now.
Nice work Norweige, sounds like you’ve got a PR in your future. Are you doing bent knee or straight leg pullthroughs?[/quote]
I do them with a slight bend in the knee, and a fairly wide stance that gets wider throughout the set. I gots slippery feet I guess.
ME Bench
I had a brief moment of weakness… I cheated on this thread and posted… somewhere else. Modi called me on it and I promise it won’t happen again. It didn’t mean anything…just a fling.
Decline
135x10
225x5
315x5
405x3
495x2
545x4
405x12
315x28
Incline
315x22
225x38
Alligator rows
140’s x 35
140’s x 40
dumbell skull crushers
80’s x 6
90’s x 6
calves til the cows come home
again, it’s much better here… It’s dark and lonely out there…
meat
Joel,
As far as the deads go, I think mine benefitted from RAW squating (off a low box, dynamic style). I don’t know shit about sumo, but that’s what helped with my conventional.
Also, you may benefit from a couple cycles of focusing on your deadlift like giving it max attention for 6 weeks. I’ll show you some of the cycles I did (1’s, 2’s, 3’s, and 5’s) on friday and if you bring your camera I"ll video you for the thread.
Joe
[quote]maraudermeat wrote:
ME Bench
I had a brief moment of weakness… I cheated on this thread and posted… somewhere else. Modi called me on it and I promise it won’t happen again. It didn’t mean anything…just a fling.
Decline
135x10
225x5
315x5
405x3
495x2
545x4
405x12
315x28
Incline
315x22
225x38
Alligator rows
140’s x 35
140’s x 40
dumbell skull crushers
80’s x 6
90’s x 6
calves til the cows come home
again, it’s much better here… It’s dark and lonely out there…
meat[/quote]
lol you dirty bastard how cld you lol
didnt know there were other threads lol did we miss anything
great work
Phill
Gimp upper ME Upper April 30rd 07
Just horrid w/o wasn?t in it tired etc should have walked away but did what I could we?ll see on tomorrow
Ok wrist still swollen bit and back I want to lay off for tomorrow so decided to change it from db clean and press
wasn?t sure what to call what I did for the OH press so will just explain it set up bar bell on pins in rack about chest level loaded one side and step outside the rack duck under grab fat loaded end of bar and press. If this has a name please pass it on
didn?t count the bar load as not sure how much of it I was lifting just the load I put on it
1A) 1 Arm BB side OH press
Bar x lot
25 x 8
35 x 5
45 x 5
55 x 3
70 x 3
80 x 3
70 x 6,6,7
Not sure what that load equals to but
All wrist and back could handle need a massage feels just like a knot in spinal erector
1B) one arm Pull down
3 warm ups
130 x 4 (6 sets)
Added a rep to each set these are brutal
2A)one arm BB bench from pins w blue bnds
Pins at chest
Bar x 10
Abort wrist hurts
Did band tri work instead
2B) DB row
110 x 8 (4sets)
3A)
Bench leg raises
4sets
3B)
Light cable work for bad arm shoulder and good arm prehab
that?s about it need rest/sleep
Phill