[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]
“Every time I think I’m out… They pull me back in!!”
meat
It’s going pretty well, thanks for asking. I have already hit a few 5RM PRs and I am just getting started. I started pretty conservatively on the first week. I think what is helping me the most is getting in alot of reps. That, along with the frequency of the workouts, is really helping me focus on my technique. It’s hard to do that when you are working with maximal weights.
As a relative beginner I really need to work on building a strong foundation first, then I can get into the fancier stuff like Westside.
I’ll post my pre- and post-cycle 5x5 numbers as well.
[quote]maraudermeat wrote:
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
how’s that 5 x 5 working for you??
meat
[/quote]
[quote]one2njoy wrote:
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]
Thanks, man. Yea, I gave up the program for the time being seeing that it’s likely too much volume for pre-contest prep. I’ll most likely give it a try again once I’m back from the meet.
If you’re interested in more size, go with the higher volume approach. If you need/want more strength than size, go with the 3-5.
-Matt
5/1/07- Tuesday- ME BP
A)Bench Press (1st rep of each set PAUSED for “one, one thousand” count- all singles paused)
135x5
185x3
225x2
255x1
275x1
290x1 (PR- paused PR!)
260x1
B1)Incline DB Bench
(95x3) 105x5 110x3xmissed 4th
B2)Neutral Grip Chins
BWx5 +60x4 +70x4 (couldn’t get chin over bar on 5) +70x4
C1)Supine Grip Cable Row
180x8 x8 x7
C2)Seated DB Lateral Raise
45x10 x8
Notes: The pauses were a good and adequate length today. The 290 went up with a struggle, but I’m quite sure I had 5 or 10lbs more. Didn’t want to push it too hard though. Ass may have lifted slightly, but I’m not sure.
Decided I wanted to press the 110s on incline because…well because I never have. Probably could have gotten the fourth rep if I didn’t do 105x5 first. I think that on the next training cycle, I’ll simply switch grips on assisatnce to neutral grip incline and prone grip flat DB benches.
I’m becoming a video-whore…I’ll have vids up within the next couple days of the weighted chins, 290 paused bench, and 110 incline DB press.
Oh, and as of 3 days ago, I have mohawk. I think it’s helping my strength. 
-Matt
[quote]Matt McGorry wrote:
Oh, and as of 3 days ago, I have mohawk. I think it’s helping my strength.
-Matt[/quote]
Freak.
Nice PR! They probably won’t make you pause for as long as you think, so it will be a nice treat in the meet.
Lower ME May 1st 07
Do what I can day, back seems to only hurt when something touches it or im on my butt lol
That said pretty damn good w/o get this F?in cast off me im itching to move some weight damn it
Front Squat (14 inch box squat touch and go)
Bar x ton
95 x 8
135 x 8
185 x 5
225 x 5
275 x 3
315 x 3
365 x 3
405 x 1
315 x 8
Man really think cld have smashed a pr if could grab the damn bar and hold it no cast, be able keep right arm tight and such.
felt great to move 4 plates again even if only 1 rep , the 315 x 8 wasn?t to hard at all very solid, back didn?t hurt a bit here
High Bar ? squats little over 1 foot ROM Pin #12
315 x 5
405 x 5
495 x 5
565 x 5
615 x 5
665 x 5
705 x 2
Sweet I just wanted to fee some heavy loads back core felt it at times it?s a deep bruise for sure prob cld have tried a belt but i need no stinkin belt lol. Did have to go high bar bum wrist couldn?t take any load
This felt great
Ha just went back looked last time did these was Dec 6th this was a 40lb PR at this pin and that wasnt high bar sweet
Did I say I wnt this cast off
3A)One arm DB SLDL
185 x 5 (4sets)
3B) step ups and cable abs
4 sets of each
Went for decline weighted situps back said NO WAY!!! So did high rep cable abs
Very happy with workout for as beat up as I am, cast, back, swollen like football wrist
get er done fellas
NO EXCUSES
Phill
[quote]Phill wrote:
Lower ME May 1st 07
Do what I can day, back seems to only hurt when something touches it or im on my butt lol
[/quote]Get off your butt![quote]
That said pretty damn good w/o get this F?in cast off me im itching to move some weight damn it
Front Squat (14 inch box squat touch and go)
Bar x ton
95 x 8
135 x 8
185 x 5
225 x 5
275 x 3
315 x 3
365 x 3
405 x 1
315 x 8
Man really think cld have smashed a pr if could grab the damn bar and hold it no cast, be able keep right arm tight and such.
felt great to move 4 plates again even if only 1 rep , the 315 x 8 wasn?t to hard at all very solid, back didn?t hurt a bit here
High Bar ? squats little over 1 foot ROM Pin #12
315 x 5
405 x 5
495 x 5
565 x 5
615 x 5
665 x 5
705 x 2
Sweet I just wanted to fee some heavy loads back core felt it at times it?s a deep bruise for sure prob cld have tried a belt but i need no stinkin belt lol. Did have to go high bar bum wrist couldn?t take any load
This felt great
Ha just went back looked last time did these was Dec 6th this was a 40lb PR at this pin and that wasnt high bar sweet
Did I say I wnt this cast off
3A)One arm DB SLDL
185 x 5 (4sets)
3B) step ups and cable abs
4 sets of each
Went for decline weighted situps back said NO WAY!!! So did high rep cable abs
Very happy with workout for as beat up as I am, cast, back, swollen like football wrist
get er done fellas
NO EXCUSES
Phill[/quote]
Great workout. Great attitude. Let’s get that cast off and start kicking some ass.
[quote]Phill wrote:
Lower ME May 1st 07
Do what I can day, back seems to only hurt when something touches it or im on my butt lol
That said pretty damn good w/o get this F?in cast off me im itching to move some weight damn it
Front Squat (14 inch box squat touch and go)
Bar x ton
95 x 8
135 x 8
185 x 5
225 x 5
275 x 3
315 x 3
365 x 3
405 x 1
315 x 8
Man really think cld have smashed a pr if could grab the damn bar and hold it no cast, be able keep right arm tight and such.
felt great to move 4 plates again even if only 1 rep , the 315 x 8 wasn?t to hard at all very solid, back didn?t hurt a bit here
High Bar ? squats little over 1 foot ROM Pin #12
315 x 5
405 x 5
495 x 5
565 x 5
615 x 5
665 x 5
705 x 2
Sweet I just wanted to fee some heavy loads back core felt it at times it?s a deep bruise for sure prob cld have tried a belt but i need no stinkin belt lol. Did have to go high bar bum wrist couldn?t take any load
This felt great
Ha just went back looked last time did these was Dec 6th this was a 40lb PR at this pin and that wasnt high bar sweet
Did I say I wnt this cast off
3A)One arm DB SLDL
185 x 5 (4sets)
3B) step ups and cable abs
4 sets of each
Went for decline weighted situps back said NO WAY!!! So did high rep cable abs
Very happy with workout for as beat up as I am, cast, back, swollen like football wrist
get er done fellas
NO EXCUSES
Phill[/quote]
I really wish you hads some videos of this stuff. I can’t imagine what you must look like with the cast, jacked up back, swollen wrist and squatting in the 700’s.
You won’t know how to act when you are in %100 working order.
Long live the Gimpster…
meat
[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 use a belt during bench training and competition. I find that it really keeps my budda belly from peaking out from under my t-shirt during ME lifts. I don’t want to get everyone turned on from all the adipose and hair. two things that really turn the ladies on.
seriously though, I only use it on the heavy sets. I breath into it and it helps keep me tight and I can also dig it into the bench which keeps me from sliding when I turn on the leg drive.
meat
[quote]maraudermeat wrote:
I use a belt during bench training and competition. I find that it really keeps my budda belly from peaking out from under my t-shirt during ME lifts. I don’t want to get everyone turned on from all the adipose and hair. two things that really turn the ladies on.
seriously though, I only use it on the heavy sets. I breath into it and it helps keep me tight and I can also dig it into the bench which keeps me from sliding when I turn on the leg drive.
meat
[/quote]
Ok, so if you breath into your diaphragm and push out against it just like you would a squat, it’ll will help keep you tight?
Thanks
05/02/07 - Bench (ME) aka PR Day
A) Flat Bench
barx40
95x20
135x12
185x8
225x5
275x3
315x3
345x1 paused (PR)
375x1 no pause (PR)
385xmiss
350x1 paused (PR)
B) Incline DB Press w/bands
80x8
80+lightx8
85+lightx8
C) Serratus Anterior
135x10
225x5
295x6
305x6
305x6 (PR)
D) Lateral Delt Raise
25x8
35x8
40x8
45x8 (PR)
E1) Hanging Leg Raise
x25
x10 diag alt.
E2) Rope Crunch
80lbx25
80lbsx10 diag. alt.
E3) Plank
x60sec
x60sec
Wow, what a good day! Took a nice long warm-up, not rushed. Felt strong, PR’s on everything. 375 bench is a 10lb PR. Went up nicely. Brought 385 down too quickly and didn’t get a leg drive…next time. 345 and 350 were both paused and had plenty to spare even after the 385 miss.
DB w/ bands are feeling very explosive. Everything felt like it came together today.
[quote]evansmi wrote:
maraudermeat wrote:
I use a belt during bench training and competition. I find that it really keeps my budda belly from peaking out from under my t-shirt during ME lifts. I don’t want to get everyone turned on from all the adipose and hair. two things that really turn the ladies on.
seriously though, I only use it on the heavy sets. I breath into it and it helps keep me tight and I can also dig it into the bench which keeps me from sliding when I turn on the leg drive.
meat
Ok, so if you breath into your diaphragm and push out against it just like you would a squat, it’ll will help keep you tight?
Thanks
[/quote]
I breath into my big ol’belly. my diaphram is way up there. but yes it keeps me “twight like a twiger”. I really don’t see any other benfit to a belt. I keep mine loose. the only way it gets tight is when i breath into it.
meat
[quote]Modi wrote:
05/02/07 - Bench (ME) aka PR Day
A) Flat Bench
barx40
95x20
135x12
185x8
225x5
275x3
315x3
345x1 paused (PR)
375x1 no pause (PR)
385xmiss
350x1 paused (PR)
B) Incline DB Press w/bands
80x8
80+lightx8
85+lightx8
C) Serratus Anterior
135x10
225x5
295x6
305x6
305x6 (PR)
D) Lateral Delt Raise
25x8
35x8
40x8
45x8 (PR)
E1) Hanging Leg Raise
x25
x10 diag alt.
E2) Rope Crunch
80lbx25
80lbsx10 diag. alt.
E3) Plank
x60sec
x60sec
Wow, what a good day! Took a nice long warm-up, not rushed. Felt strong, PR’s on everything. 375 bench is a 10lb PR. Went up nicely. Brought 385 down too quickly and didn’t get a leg drive…next time. 345 and 350 were both paused and had plenty to spare even after the 385 miss.
DB w/ bands are feeling very explosive. Everything felt like it came together today.[/quote]
awesome job!! I feel a bunch of you guys nipping at my heels.
meat
[quote]maraudermeat wrote:
awesome job!! I feel a bunch of you guys nipping at my heels.
meat
[/quote]
Damn, you must have some big ass heels.
meat - 545x4
Modi - 375x1
I’d say your safe for now. lol!
[quote]Modi wrote:
Get off your butt!
Great workout. Great attitude. Let’s get that cast off and start kicking some ass. [/quote]
i tried
yes two more days cant wait
[quote]maraudermeat wrote:
I really wish you hads some videos of this stuff. I can’t imagine what you must look like with the cast, jacked up back, swollen wrist and squatting in the 700’s.
You won’t know how to act when you are in %100 working order.
Long live the Gimpster…
meat
[/quote]
yes wish i did to for some of this im sure its a sight also wouldnt call it squatting 700 only partial ROM a foot or so but thanks and felt light wasnt crushing feeling at all which felt damn good
im hoping once i can DL it hasnt regressed to far
Thx again
Phill
damn fine work bro
pr’s falling like crazy somethings working
Phill
[quote]Modi wrote:
05/02/07 - Bench (ME) aka PR Day
A) Flat Bench
barx40
95x20
135x12
185x8
225x5
275x3
315x3
345x1 paused (PR)
375x1 no pause (PR)
385xmiss
350x1 paused (PR)
B) Incline DB Press w/bands
80x8
80+lightx8
85+lightx8
C) Serratus Anterior
135x10
225x5
295x6
305x6
305x6 (PR)
D) Lateral Delt Raise
25x8
35x8
40x8
45x8 (PR)
E1) Hanging Leg Raise
x25
x10 diag alt.
E2) Rope Crunch
80lbx25
80lbsx10 diag. alt.
E3) Plank
x60sec
x60sec
Wow, what a good day! Took a nice long warm-up, not rushed. Felt strong, PR’s on everything. 375 bench is a 10lb PR. Went up nicely. Brought 385 down too quickly and didn’t get a leg drive…next time. 345 and 350 were both paused and had plenty to spare even after the 385 miss.
DB w/ bands are feeling very explosive. Everything felt like it came together today.[/quote]
Hey Phil do you have a loading pin? you could do rolling thunder DL’s or somehing
5/2/07 DE Lower
A)Box Squat (12")
225 x 3
230 x 3
235 x 2
B)DE Dead=335 x 1 x 3
385 x 1
405 x 1
465 x 1
500 x 1
C)“Unsupported” Single-Leg Squats=BW x 8 x 3
D)Natural G/H Raises=6 x 2 then cramp city
E)Hanging Pikes=8 x 3
F)TKEs, mini-band pushdowns
NOTES: I’ve been wearing Nike Frees for the past week, and my occasionally nagging right knee has fallen silent. It started hurting here and there once I switched to squatting in a flat-soled shoe. I think this was mainly due to wearing trail running shoes ALL THE TIME except for when I squatted. The Frees I have now have almost as flat a sole as the shoes I squat in, and now my knee pain has almost vanished.
The unsupported single leg squats went way better than my first attempt, although my right leg is really unstable compared to my left. The vastus lateralis on my right leg is totally fried and already sore, whereas my left leg is fine. Hmmm…
Deadlifts felt so fast and light I decided to work up to 95% and pulled it relatively easily even w/o a belt.
Good job Phill, Matt and Modi on the PRs
Two Workouts
ME Bench
Bench
barx12
135x8
225x5
275x3
315x2
345x1 (Miss Double)
PowerClean+ Overhead Press Supersetted with Pullups
(1 clean/set)
135x5; Pullups 8
155x5; Pullups 12
185x2; Pullups 10
135x6
Squat/Snatch
Warmup
Squat
135x8
225x5
275x3
315x1
Belt
365x1
405x1 PR
405x1
Hang Snatch
95x5
115x3x3
I had a bunch of misses in there.
Clean
135x3
155x3
175x1
Finally got 4 plates on the squat. About damn time.
Both workouts were really short but effective.