4/30/07
5x5
Olympic Squats
240x5x5 (bump up weight next time)
Bench Press (Work up to 5)
135x5
155x5
175x5
195x5
225x5 (bump up weight next time)
Barbell Rows
195x5x5 (bump up weight next time)
Accessory-Low volume triceps and weighted abs, 4x6 each
sounds like your getting smarter with your workouts at least. Its good to know when to back off some.
c.
Do any of you guys use a belt on your ME Bench Days?
I see most people wear them in competition, but I don’t understand how to use it to help my bench.
I would think that it is just a tool to push out against to ensure you have your air and are keeping tight, but what about the feds where you have to bench to the sternum, wouldn’t it be better to breath into the chest rather than the diaphragm in those feds (IPF comes to mind)?
Thanks guys
[quote]evansmi wrote:
Do any of you guys use a belt on your ME Bench Days?
I see most people wear them in competition, but I don’t understand how to use it to help my bench.
I would think that it is just a tool to push out against to ensure you have your air and are keeping tight, but what about the feds where you have to bench to the sternum, wouldn’t it be better to breath into the chest rather than the diaphragm in those feds (IPF comes to mind)?
Thanks guys[/quote]
I don’t use one. I don’t see the benefit on the bench if you are lifting raw. Most of the guys who you see using one are using them to keep their bench shirts in place.
2 weeks ago on Monday - ME Bench - had a great day. Since then, between the gym moving to a new building and getting a little sick, WOKROUTS HAVE SUCKED. Missed the last 2 Sats to the aforementioned too.
/rant
Shoulder horn 15lbs - 2 x 12
Med Ball Tosses - 30
#2 Band Presses - 30
#3 Band Presses - 15
Pro-Grip Face Pulls 50lbs - 2 x 12
ME Bench
135 x 10
205 x 2
225 x 1
250 x miss..;j;sdfng;sdf
Floor Presses
90 x 4
90 x 5 - slight assistance
Rack Rail Chins - 3 x 10
[quote]4est wrote:
2 weeks ago on Monday - ME Bench - had a great day. Since then, between the gym moving to a new building and getting a little sick, WOKROUTS HAVE SUCKED. Missed the last 2 Sats to the aforementioned too.
/rant
Shoulder horn 15lbs - 2 x 12
Med Ball Tosses - 30
#2 Band Presses - 30
#3 Band Presses - 15
Pro-Grip Face Pulls 50lbs - 2 x 12
ME Bench
135 x 10
205 x 2
225 x 1
250 x miss..;j;sdfng;sdf
Floor Presses
90 x 4
90 x 5 - slight assistance
Rack Rail Chins - 3 x 10[/quote]
just rub some dirt on it…
meat
[quote]Dre Cappa wrote:
4/30/07
5x5
Olympic Squats
240x5x5 (bump up weight next time)
Bench Press (Work up to 5)
135x5
155x5
175x5
195x5
225x5 (bump up weight next time)
Barbell Rows
195x5x5 (bump up weight next time)
Accessory-Low volume triceps and weighted abs, 4x6 each[/quote]
how’s that 5 x 5 working for you??
meat
[quote]Phill wrote:
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[/quote]
good solid workout. how has your bodyweight been since the injury? once you start rehab, how long before you can put any weight on it?
meat
[quote]Modi wrote:
I don’t use one. I don’t see the benefit on the bench if you are lifting raw. Most of the guys who you see using one are using them to keep their bench shirts in place. [/quote]
Makes sense, thank for your help.
[quote]Phill wrote:
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.
again, it’s much better here… It’s dark and lonely out there…
meat
lol you dirty bastard how cld you lol
didnt know there were other threads lol did we miss anything
great work
Phill
[/quote]
NO! Phill, you didn’t miss anything. Don’t look for the thread. Don’t read the thread. You will get dumber just by clicking on the link.
5/1/07 - More Stuff (formerly known as Hip Dominant (RE))
A) Reverse Grip Bent Over Row
135x10
185x8
225x6
225x6
225x5!
B) Shrugs
225x10
315x6
405x6
455x6
465x6
465x5
C) Rope Facepulls
90x10
135x8
135x8
135x8
D) Preacher EZ Curls
Wide Grip
EZ+50x12
EZ+70x10
EZ+90x8
EZ+110x6
Narrow Grip
EZ+50x20!
EZ+70x12!
EZ+90x7!(fail)
Definitely feeling more fresh after dropping RDL/SLDL and deficit deads from my Tuesday workout. After the meet, I will probably rotate Good Mornings into my Mon Squat(ME) to keep the back strong. Pulling heavy twice/week was just a little too much for the time being.
Having fun with biceps lately. I had really backed off them in favor of pullups and rows, but just felt like they were getting behind a little. I know…biceps for show, triceps for go…whatever 
4/30/07 ME Upper / Payday!!!
A)ME Flat DB Press
20 x 8
40 x 5
60 x 3
80 x 3
100 x 3
115 x 3
130 x 5, 5, 3, 2+miss
B)Pullup=BW x 6 x 4
C)Low Pulley Flat Chest Fly=33.5 x 8, 8, 6
D1)Tricep Pressdown=83.5 x 12 x 3
D2)Cable Bicep Curl=53.5 x 12 x 3
NOTES: I really wanted to do push presses again for ME, but I slightly tweaked my shoulder while squatting on Saturday. Nothing painful, but it was a little uncomfortable until Sunday afternoon so I figured I should go with something I knew better for ME.
I was not pleased with my performance on these–I got 3 sets of 5 back in March, and I struggled to do what I did today. I’m in the habit of overreacting to every little thing that happens or doesn’t happen when I train. Analysis paralysis, or something to that effect. Nevertheless, I’m going to do some speed work on the bench on Friday.
[quote]maraudermeat wrote:
just rub some dirt on it…
meat
[/quote]
Haha… at least you didn’t tell me to walk it off.
[quote]4est wrote:
maraudermeat wrote:
just rub some dirt on it…
meat
Haha… at least you didn’t tell me to walk it off.
[/quote]
If the dirt doesn’t work… try some Vagisil. It works for me!!!
seriously though… you’ve been making some great progress. When are we going to hear of a contest prep?
meat
[quote]maraudermeat wrote:
good solid workout. how has your bodyweight been since the injury? once you start rehab, how long before you can put any weight on it?
meat
[/quote]
thx wasnt to comfortable on wrist and back but just did what i could
weight up and down now seems to vary between 5-10 lbs lower then day of injury but dropped intake quite a bit im prob 235 once hard at it ill bump intake to output
not sure they were saying three months total so around 4 moreweeks after this one would be a rough guess cant wait but dont want to blow it again by pushin to hard will be fine line
Thx c. was kind of forced but yhea backed off tonight prob will as well have to as usual see how things feel
Phill
[quote]4est wrote:
maraudermeat wrote:
just rub some dirt on it…
meat
Haha… at least you didn’t tell me to walk it off.
[/quote]
ROFLMAO
[quote]Modi wrote:
NO! Phill, you didn’t miss anything. Don’t look for the thread. Don’t read the thread. You will get dumber just by clicking on the link.[/quote]
LOL think i know “BAR WEIGHT”?? didnt take the time to even read it though
Phill
[quote]Phill wrote:
Modi wrote:
NO! Phill, you didn’t miss anything. Don’t look for the thread. Don’t read the thread. You will get dumber just by clicking on the link.
LOL think i know “BAR WEIGHT”?? didnt take the time to even read it though
Phill
[/quote]
Yep…I’m telling you, you’ll lose IQ points if you read it.
Nice pulls Matt!
Have you stopped doing the 5% for the bench? What was your progress on the program? I didn’t really follow it for the first two workouts since I was debating to go with 6-8 or 3-5 rep scheme.
I actually logged 2 workouts at the same weight for the 5x5 rep scheme. I counted those two workouts as one and moved on two more workouts since. Should I just post the workouts and have you guys be the judge on where I should go next?
[quote]Modi wrote:
Phill wrote:
Modi wrote:
NO! Phill, you didn’t miss anything. Don’t look for the thread. Don’t read the thread. You will get dumber just by clicking on the link.
LOL think i know “BAR WEIGHT”?? didnt take the time to even read it though
Phill
Yep…I’m telling you, you’ll lose IQ points if you read it.[/quote]
Curiosity got the best of me, I don’t even remember my name anymore.