[quote]KO421 wrote:
Hey Phil do you have a loading pin? you could do rolling thunder DL’s or somehing[/quote]
no sir i dont not in my pile o toys yet lol
may have to eventually thx
Phill
[quote]ExNole wrote:
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. [/quote]
Thx bro and big congrats that 4 plates is a big milestone
Phill
5x5 Wednesday
Overhead Press (4x5)
145x5x4 (bump up weight next time)
Deadlifts (5x5)
305x5x5 (bump up weight next time)
Oly Squats 5x5 (light)
195x5x5
Neutral Grip Pullups
BWx5,5,5,5,4
Accessory-Reverse bar curls+ DB Hammer curls 4x6
Did some foam rolling for 10 minutes and that was it.
Notes: On deadlifts, all reps were done from the floor. I do a rep, step back then approach the bar and regrip. I don’t like bouncing the weights off the floor over and over. My right knee has been “clicking” at the bottom of my squats.
It’s a little bit sore but nothing really painful. If it keeps it up I might start icing it afterwards. Or would you guys recommend heat?
[quote]Dre Cappa wrote:
It’s a little bit sore but nothing really painful. If it keeps it up I might start icing it afterwards. Or would you guys recommend heat?[/quote]
both heat it up keep hoy during, ice after 
side note back feels ton better after having the w/o yesterday
Phill
[quote]Phill wrote:
Dre Cappa wrote:
It’s a little bit sore but nothing really painful. If it keeps it up I might start icing it afterwards. Or would you guys recommend heat?
both heat it up keep hoy during, ice after
side note back feels ton better after having the w/o yesterday
Phill
[/quote]
Yep. Make sure it’s plenty warm before a leg day. If you don’t have heat, walk/bike/whatever. Make sure you warm it up. If you start to get pain with your clicking, that’s another matter.
Ice 10-15 minutes post workout to minimize swelling.
Phill, glad to hear your back is recovering.
sled, rain and me didnt get along to well but got er done 20 mins
Phill
I rolled my ankle this morning. I’ve done it several times in the past, so when it happens, I just go down rather than letting it roll too far. I’ve done all the strengthening in the world with it. PT, proprioceptive work, therabands, balance cushions, you name it.
Luckily it isn’t serious today, so I strapped on my ankle brace. Didn’t feel like I could be explosive on the DE Squats, so I went easy today with a little RE.
05/03/07 - Squat (RE)
A)Squat
barx15
135x10
225x8
275x8
315x8
315x8
B) Neutral Grip Chinups
8x4
C) Hammer Strength Isolateral High Pull
45x10 (per side)
135x8
160x8
160x8
D1) Decline Russian Twists
25lbsx15
25lbxx10
D2) Decline Situps
25lbsx15
25lbxx10
Squats felt good today. The ankle brace was a little snug, but no pain. Deadlifts should be interesting tomorrow, last heavy pull for a while. Live to fight another day…
Stay healthy and nail that DL
Phill
[quote]Modi wrote:
I rolled my ankle this morning. I’ve done it several times in the past, so when it happens, I just go down rather than letting it roll too far. I’ve done all the strengthening in the world with it. PT, proprioceptive work, therabands, balance cushions, you name it.
Luckily it isn’t serious today, so I strapped on my ankle brace. Didn’t feel like I could be explosive on the DE Squats, so I went easy today with a little RE.
05/03/07 - Squat (RE)
A)Squat
barx15
135x10
225x8
275x8
315x8
315x8
B) Neutral Grip Chinups
8x4
C) Hammer Strength Isolateral High Pull
45x10 (per side)
135x8
160x8
160x8
D1) Decline Russian Twists
25lbsx15
25lbxx10
D2) Decline Situps
25lbsx15
25lbxx10
Squats felt good today. The ankle brace was a little snug, but no pain. Deadlifts should be interesting tomorrow, last heavy pull for a while. Live to fight another day…[/quote]
[quote]Phill wrote:
Stay healthy and nail that DL
Phill
[/quote]
Thanks man. I had a fleeting thought about skipping the workout today, but had visions of your arm in a cast with 700lbs on your shoulders and the thought quickly vanished. I also came up with about a half dozen one leg exercises that I could have done if squats didn’t work out.
560 DL or bust tomorrow. Ankle seems fine, minimal swelling.
Ha nice glad my gimpification has been a positive lol
Nail that DL bro
Phill
[quote]Modi wrote:
Phill wrote:
Stay healthy and nail that DL
Phill
Thanks man. I had a fleeting thought about skipping the workout today, but had visions of your arm in a cast with 700lbs on your shoulders and the thought quickly vanished. I also came up with about a half dozen one leg exercises that I could have done if squats didn’t work out.
560 DL or bust tomorrow. Ankle seems fine, minimal swelling.[/quote]
Assistance Day May 3rd
Bit sore still good ME /Lower I suppose
1)Leg Press
5 sets worked up to 12 plates 3 sets of 10 solid
45lbs less then last week but got all the reps minimal rest back little sore but all good
- 1 arm Incline Smith bench 95lbs / 1 Arm Row 100lbs
Upped Row load had to drop the pressing down did few at 135 but wrist said no just did 95 a lot
4 sets 12 + for rows
3)leg curl / leg extension
3 sets #100 / #110, 10-20 reps
- back extension / abs
3 sets #160 / #180 15-20 reps
4)rear delt / pec deck
3 sets #90 / #13, 10-15 reps
-
Standing calf raise / shrugs on same
3 sets 8 plates -
db curls and oh tri extension
3 sets some db?s high rep -
lots of cable raises etc to work casted shoulder, up back, chest etc
Was a good w/o, cast off tomorrow I hope, wrist well hurts any press back almost not sore
Phill
ME squat/dead
sumo (off the floor)
135x5
225x3
315x3
405x2
495x1
585x1
675x1
585x10 this “set” took about 10 minutes to complete. my lower back was screaming. I had a bad case of the jimmy leg by the end.
front box squat
135x6
225x6
315x6
405x6
315x25 this was actually a set of 15 with a short rest and then the last 10. my lower back was once again screaming and so was the budda belly.
standing military dumbell press
40’s x 10
80’s x 6
100’s x 6
i’m not one to quite but I had one hell of a headache after the deads and front squats. i decided to go home after the 100’s.
meat
5/3/07- Thursday- ME SQ/DL
A)Front Box Squat (to parallel, w/straps, heeled shoes)
BWx10
45X5
135x5
165x3
205x1
235x2
255x2
265x2
B)Snatch Grip Deadlift (straps- no chalk till last set)
315x2 355x2 375x2 (missed 3rd cause of grip) 385x2 (5lb and 1 rep PR)(chalk on this but lost the 3rd because of grip)
C)Natural GHR
BWx6 x6 x6
Notes: I’ve never done front box squats before. Felt good. More than I’ve done on a free front squat.
Snatch grip deads were tough because of grip and no chalk. I got some for the last set and it was alright.
-Matt
Nice dont know another lift that can get the shaking leg like heavy DL’s
very impressive as usual bro
Phill
[quote]maraudermeat wrote:
ME squat/dead
sumo (off the floor)
135x5
225x3
315x3
405x2
495x1
585x1
675x1
585x10 this “set” took about 10 minutes to complete. my lower back was screaming. I had a bad case of the jimmy leg by the end.
front box squat
135x6
225x6
315x6
405x6
315x25 this was actually a set of 15 with a short rest and then the last 10. my lower back was once again screaming and so was the budda belly.
standing military dumbell press
40’s x 10
80’s x 6
100’s x 6
i’m not one to quite but I had one hell of a headache after the deads and front squats. i decided to go home after the 100’s.
meat[/quote]
Anyone have any ideas for a way to make a cheap box squat box, or where to get something I can use as one. I live in an apartment so I don’t have access to any power tools. So far I’ve just been using the dumbbell bench but its a little high. Thanks again guys
[quote]evansmi wrote:
Anyone have any ideas for a way to make a cheap box squat box, or where to get something I can use as one. I live in an apartment so I don’t have access to any power tools. So far I’ve just been using the dumbbell bench but its a little high. Thanks again guys[/quote]
hmm not tools apartment been there and heres waht i did, cinder blocks bro you can get varied blacks and thickness to make adjustable box worked great had then in my apartment in D.C.
Phill
[quote]evansmi wrote:
Anyone have any ideas for a way to make a cheap box squat box, or where to get something I can use as one. I live in an apartment so I don’t have access to any power tools. So far I’ve just been using the dumbbell bench but its a little high. Thanks again guys[/quote]
If you work out in a gym, use the step aerobics steps. At my gym they have these nice pink ones that really go well with the blood and chalk. each risers is about 2-3 inches. it’s not perfect but neither is my form most of the time.
meat
[quote]Phill wrote:
Assistance Day May 3rd
Bit sore still good ME /Lower I suppose
1)Leg Press
5 sets worked up to 12 plates 3 sets of 10 solid
45lbs less then last week but got all the reps minimal rest back little sore but all good
- 1 arm Incline Smith bench 95lbs / 1 Arm Row 100lbs
Upped Row load had to drop the pressing down did few at 135 but wrist said no just did 95 a lot
4 sets 12 + for rows
3)leg curl / leg extension
3 sets #100 / #110, 10-20 reps
- back extension / abs
3 sets #160 / #180 15-20 reps
4)rear delt / pec deck
3 sets #90 / #13, 10-15 reps
-
Standing calf raise / shrugs on same
3 sets 8 plates -
db curls and oh tri extension
3 sets some db?s high rep -
lots of cable raises etc to work casted shoulder, up back, chest etc
Was a good w/o, cast off tomorrow I hope, wrist well hurts any press back almost not sore
Phill
[/quote]
once again, good, solid training.
so when do you go from working out to training?
meat
[quote]maraudermeat wrote:
If you work out in a gym, use the step aerobics steps. At my gym they have these nice pink ones that really go well with the blood and chalk. each risers is about 2-3 inches. it’s not perfect but neither is my form most of the time.
meat[/quote]
The looks you get when people see you walk into the aerobics room must be priceless.
So is anyone going to the Badger Open here in Wisconsin? It’s gonna be my first meet.