Hey guys,
Which days do you incorporate power cleans into? I was thinking of putting them on my ME deadlift day before doing the dadlifts as a nice warmup.
[quote]KombatAthlete wrote:
I can Zercher squat 195 for 4 sets of 6, just about failing on the last rep and can hit a 170 lb concentric GM. What would you expect someone with these assistance lifts to be able to deadlift (sumo) and squat?
I ask this because recently when I have been deadlifting I feel like my form is off so I’m not getting an accurate reading.[/quote]
there is no equation you can use to extrapolate how much you can do on the sumo. it can be a great reference tool on how your own progression is.
However, if you have a good chain suspended gm, it will definitely help your deadlift.
My chain susp gm (40" off ground) is in the 400s and my competition sumo dead is 551.
for me, gms have played a large part in my deadlift.
I did max Zerchers on Tuesday and did ME upper yesterday. So, logically, I decided to do ME deads from pin 1 today.
405x1
455x1x2
This is the first time I got this weight cleanly, and if I wasn’t wearing sweats, they would have been easier. I’ll try to get this weight from the floor next time I deadlift.
My deadlift sucked for a long time, and I think pulling more frequently was the key to it going up.
Bear
[quote]Footsolider88 wrote:
Hey guys,
Which days do you incorporate power cleans into? I was thinking of putting them on my ME deadlift day before doing the dadlifts as a nice warmup.[/quote]
You might want to do that as a warmup, but if you were going to do them with a weight close to your max you might want to do them on DE lower day. I believe I’ve seen Joe DeFranco recommend a total body DE day as a way to incorporate the olifts.
DE Lower Body Today:
Box Squat:
65, 65, 95 (warmup no box)
1 x 2 @ 115
1 x 2 @ 125
1 x 2 @ 135
8 x 2 @ 165
Romanian Deadlifts:
3 x 8 @ 185
Side Bends:
2 x 6 @ 30
Weighted Sit-ups:
2 x 6
Nothing really crazy about today, felt good in all my lifts.
yesterday’s w/o
avg band sqts- 1858s of 2r
barbell rows(underhand)- 2255,5,5,5
db o/h press(nuet)- 45*12,12,12,12
DE Squat
Speed Squats- 10x2 @ 185 + 60 lbs of chain.
Speed Pulls- 225/1, 235/1, 245/3, 255/2, 265/3
45 raise w/curl bar- 40/14, 50/10, 50/10, 55/10
Side Bends- 75/10, 85/5
Ab Pulldowns- 90/5, 90 2x5
curls
today’s w/o
axle c+p-1854,4,4,4
yoke walk-465100ft 485100ft
farmer’s walk-225100ft
waddle walk-31550ft
conan’s wheel-2752circles 3652circles
stone’s-2458
DE Bench-
Floor Press- 155x8x3, then worked up to 315 for an easy 3 reps.
JM press- 225x5x5
db bench- 100x5x10
db row-70x5x10
Hope everyone is having a good Memorial Day.
DE UB:
Bench Press:
65, 95, 95 (Warmup)
1 x 3 @ 115
8 x 3 @ 125
1 Arm Tricep Extensions:
3 x 6 @ 30
DB Shoulder Press:
1 x 6 @ 40
2 x 6 @ 45
Lat Pulldowns:
3 x 6 @ 150
Close Grip Bench:
2 x 6 @ 95
1 x 6 @ 105
I think my triceps are my lagging muscle on the bench so I threw in an extra tri set at the end.
DE Lower (from Saturday 060527)
DE Box Squat(low box) w/ 60#chains: 185x2x10
Speed Pulls (60%1RM) (4inch def.): 275x10x1
Pullthroughs: 90x15x3
Ab Ropes: 95(stack)x8x3
Gym was closing so we went pretty quickly through the workout and I didn’t get as much assistance work done as I wanted, but the squats felt pretty good. I’m still a little slow off the box so I’ve gotta work on my glute activation I think.
DD
Todays Conditioning with Wrestler189:
Dragged 100# sled 2 trips of @300m
Pushed Jeep 2 trips of @50m
DD
ME Lower today:
Pin Pulls:
95, 95, 135 (warmup)
185 x 1 x 3
225 x 1 x 3
245 x 1 x 3
275 x 1 x 1
315 x 1 x 1
335 x 1 x 1
Pull Throughs:
4 x 8
Weighted Sit-ups:
2 x 8
I’m pretty jacked. A 20lb. increase from last week on my Pin Pulls. I would like to hit 350 next week before switching exercises. We’ll see.
ME deadlift (was done on monday 5/29/06)-
coventional deadlift- warm ups, 255x5, 305x3, 325x2, 355x1, 405x1, 430x5
good mornings- 225x3x3
pull throughs- 50x3x12
leg raises- 5x15
dumbell hex holds- 25lbsx5x15secs
the 430 for 5 reps felt as though I was going to internally combust. And trust me I’m feeling the after effect today.
DE Bench
Speed Bench- 155 8x3, 185/3
4 Bd BP- 225/5, 235/5, 255/2, 275/1, 225/7. Lifted in a different gym and the bench felt too soft, felt like I wasn’t fast enough also. I did hit 275, a pr.
Chest supported rows- 90/10, 125/5, 115/5, 115/5, 100/6, 100/6
Tate Presses- 35/10, 40/8, 40/8, 35/8, 35/8, 30/10.
more volume on back/tris today.
Snatch grip shrugs- 185 2x20
Pushdowns.
DE Upper
DE Bench: 155x3x6, 185x3x2, 225x1x2
4-Board Press: 225x5, 275x5, 315x4, 335x2+1cheat
DB Press (Neutral): 60x15,15,10,10,10
Chest Supported T-Bar Row: 135x10,10,8 160x4 90x12
Chest Supported Machine Row: 150x15, 200-100 drop set
Dips/Curls/Rear Lateral Raise
YMCA was closed for some reason so I weasled my way into Fitness First and other than the benches being kinda soft and the bars being a little weird, they had some good equipment! They had the chest supported rows so I decided to annhielate (sp?) my back since I havn’t had access to a good in in months. And they have a safety squat bar and some other cool shit in there…Might join up…
DD
Did a squat training day on Monday where did:
GHR: 5, 5, 10, 10, 10, 10 with front squats: 95/ 6 x 8
then: GHR 3 x 10 with front squat 125/ 3 x 10
finished up with SLDL. I had to throw in a change in my program. I felt like I had been box squatting forever and needed a break. Any of the PLers in here use Smolov to bring up the squat at all?
did not have time to write my log lately, here it is.
REPETITION UPPER
flat DB bench press
19/9/7@18
DB floor press
7/7/8/8@22
lat pulldown
7/5@9
11/9@9
bradford press
11/9/8@25
BB curls
10@22,5
7/6@25
ME UPPER
DB floor press (don’t have a power rack to perform them BB)
5@10/14/18/20/22/24/26
3@28
Incline DB bench press
3x5@20
BB rows
12@40/45/50/55
bent over cable flyes
3x5@1
side bends
ME LOWER
pin pulls
5@20/60/100/110/120/130
Lunges
10@30
15@30
12@35
leg curls
8/8/6/5@35
Heavy DB holds
45"/40"/33"@36
REPETITION UPPER
DB bench on swiss ball
19/10/8@18
Rope pushdowns
6/7/7/7@7
lat pulldown medium grip
10/10/8/9@9
BB shrugs
10/10/6@50
DB curls
10@12
2x4@14
REPETITION LOWER
Split squats
3x15@30
Good mornings
5@30
10@40
2x10@50
3@60
RDL
10@40
10/12@60
BB Shrugs hold
45"/40"/35"@40
ME UPPER
DB floor press
5@10/18/20/22/24/26/28
1@30
Incline DB bench press
4x5@20
BB rows
12@55
12/10/10@60
Bent over cable flyes
8/8/10@1
Side bends
yesterday’s w/o
3 board - 3155,4,4
deads- 4554,4 495 missed twice
cable rows- 80*12,12,12,12,
Pulldowns between set of 3boards
Today’s w/o
ME lower
pin pulls
5@20/60/100/110/120/130/140
1@150 (330lb)
New PR
lunges
12@35
15@35
12@40
leg curls
10/8/7/6@35
heavy DB holds
35"/32"/27"@36
I have a few questions for you guys.
- regarding the pin pulls, where one shal set the pins ? above knee, below knee?
- I am following the ws4sb, do you think I can substitute the suggested triceps movements like skull crushers-rope pushdowns-DB triceps extension by more intense movement such as JM press-close grip incline press-close grip rack lockouts-elbows out extensions?
thanks alot.
Vince