5.15.7
Bench
45x10x2
95x5x2
135x5x2
185x5
-Rage X-
225x3
275x3
315x1
335x1 PR OPENER
Raw 4 Board
225x5
275x5
Raw 2 Board
135 + purplesx5
135 + 2 purples x5
Damn. I spent all day out at the beach cookin in the sun and somehow came in and did this. I got gassed after the shirted sets but it wasn’t too bad. I’m training back on Thursday and pulling sled.
[quote]dre wrote:
That’s what I figured, but I just wanted to make sure!
So, did some close stance low box squats last night. I believe it was on a 12" in box. I was suppose to be going about 2" below parallel.
Well, I took a video of my last set and after watching it, I am really rocking with the weight when I get on the box. That’s probably not good.
I uploaded the video to my profile but it’s not working for some reason. When it is working I’ll let you fellas know so you can critique my form.
Phill wrote:
Nah brotha I am pretty sure meat was just fucking with you but you did come to the best damn thread anywhere 
Phill
dre wrote:
Will do Phill. Thanks.
Um, hope I’m not ruining your thread fellas!
[/quote]
yeah, you don’t want to rock back and forth. sit back into it. each rep you should be trying to sit back further and further. really strain and stretch. coming off the box- force those knees out, arch and explode!!
I think i told you about pushing out with the elbows… that will keep the arch and the weight centered. It’s okay to get a little forward movement off the box, just don’t get in the habit of rocking back and then forward to get moving.
Best thread on the site…
couldn’t resist
meat
[quote]gags wrote:
damn…looks like everyone is still kicking arse…nice work…just did the mid atlantic strongman contest, came in tied for 4th, which means 5th,
this angers me, but is an improvement…if i did more conditioning work would have place d higher…i just ran out of gas on the last few events
2.710 yoke/725 tire–came in 2nd on this, me and the guy in 1st were the only ones to complete it
3.300 farmers–first time trying 300, so it was a pr, usually if i can pick it i cruise, but i dropped it at about 45 ft, 1st time that ever happened, so now i guess i need grip work and pick work, either way a pr.
stones–was absolutely gassed at this point…but got the 260, 300, 315…which sucks b/c i ve gotten all of them in training(misssed 330,338,355)…but whatever, most people only got 3 anyway…it didnt help anyone that it was hot as hell, which make tacky like grease
280 hydrant carry/580 sea chain drag-- this killed me, crushed it eassily in training but, was dead at this point…oh well
[/quote]
great job man!! I have to hand it to you strongmen. I pull the sled on saturdays and it’s a level of pain that you just can’t get in the gym. I think mainly because it’s sustained for a long time. I’m sure you will only continue to improve. you know what you need to work on… that’s half that battle.
better you than me,
meat
[quote]dre wrote:
Modi wrote:
dre wrote:
That’s what I figured, but I just wanted to make sure!
So, did some close stance low box squats last night. I believe it was on a 12" in box. I was suppose to be going about 2" below parallel.
Well, I took a video of my last set and after watching it, I am really rocking with the weight when I get on the box. That’s probably not good.
I uploaded the video to my profile but it’s not working for some reason. When it is working I’ll let you fellas know so you can critique my form.
Phill wrote:
Nah brotha I am pretty sure meat was just fucking with you but you did come to the best damn thread anywhere
Phill
dre wrote:
Will do Phill. Thanks.
Um, hope I’m not ruining your thread fellas!
If you are rocking to get up a couple of things come to mind. First, it could just be too much weight, plain and simple. You could be sitting back too far (pretty rare).
Or you could be trying to drive the feet into the floor rather than driving your head/shoulders towards the ceiling. Just some initial thoughts. Let us know when the vids are working.
Well, I was only using 225 for the reps so who knows.
I’ll let ya know when the video is working.
One more thing.
The last couple of times I’ve done GHRs, my left hamstring pops when I get to a certain point on the way down.
There is no pain or discomfort, just a pop feeling. It’s when I try to go to parallel. And maybe it’s not my hamstring that is popping, but that’s the general area where I feel it.
Any ideas?[/quote]
no pain popping= don’t worry about it
pain with popping= get it checked
Dr. Meat
that will be $500
Hey Gags,
Nice work, man. It’s good that you know your weak links too. Just pound the shit out of that conditioning work and I’m sure you’ll place even higher next time.
-Matt
05/16/07 - Bench (ME)
A) Flat Bench
barx40
95x20
135x12
185x10
225x5
(all reps paused w/commands from here on…)
275x1
275x1
275x1
300x1
325x1
B) Incline DB Bench
75x8
75x8
C) Lateral Delt Raise
15x8
20x8
25x8
I know…3 days out, why the hell are you pressing heavy?
Well, I needed it. I needed to know that my back could handle the arch. I needed a good day in the gym without killing myself.
325 flew off my chest (as it should have). That will be my opener on Saturday. Everything else was a cakewalk, so I’m not worried at all about fatigue. I would have smoked 360 (well, at least ground it out) today. Not that my confidence was down, but with a back twinge it’s good to know that I can bench heavy without pain.
Taking the next two days completely off, and heading to the sporting goods store in search of a cup just incase Matt was serious.
Any body know how to make a GHR machine ro what is a fair substitue. I currently do stiff legged deads &romanians.
[quote]Modi wrote:
05/16/07 - Bench (ME)
A) Flat Bench
barx40
95x20
135x12
185x10
225x5
(all reps paused w/commands from here on…)
275x1
275x1
275x1
300x1
325x1
B) Incline DB Bench
75x8
75x8
C) Lateral Delt Raise
15x8
20x8
25x8
I know…3 days out, why the hell are you pressing heavy?
Well, I needed it. I needed to know that my back could handle the arch. I needed a good day in the gym without killing myself.
325 flew off my chest (as it should have). That will be my opener on Saturday. Everything else was a cakewalk, so I’m not worried at all about fatigue. I would have smoked 360 (well, at least ground it out) today. Not that my confidence was down, but with a back twinge it’s good to know that I can bench heavy without pain.
Taking the next two days completely off, and heading to the sporting goods store in search of a cup just incase Matt was serious.[/quote]
Good luck at your meet Modi! I hope you kick some serious ass.
I think I’m gettin’ the itch to compete one of these days. I need to get stronger first though.
[quote]maraudermeat wrote:
no pain popping= don’t worry about it
pain with popping= get it checked
Dr. Meat
that will be $500
[/quote]
Only $500, that’s worth it. I haven’t been worrying about it since there was no pain involved. But it’s still a bit unnerving.
It’s probably caused by my extremely tight hamstrings!
[quote]Modi wrote:
Killer work Phill. That didn’t sound like an excuse, that sounded like a reason. When you are 100% healthy, there are no excuses, period. When you are working around an injury, you have to be smart. It means pushing all out on the stuff you can do, and being smart enough to know what you can’t do. Good lifting, keep up the solid work.[/quote]
Thx bro gets frustrating at times thinking what I might be able do but have to stay smart at same time accept it and work as hard as possible
Phill
[quote]maraudermeat wrote:
the volumeator is back!! that’s a lot of squatting there. I’m hoping to get in at least half of that volume tonight.
I can’t imagine what the training is going to look like once you are %100.
meat
[/quote]
Ha thx I cant wait either just felt right keep on squatting after a day of just repetitive stuff
Ha yhea but one of your reps will be about 4 of Mine LOL best of luck tonight im sure youll knock that shit dead.
Phill
Curse that damn log hate em but love em
Nice work bro you stepped up and improved
Phill
[quote]gags wrote:
damn…looks like everyone is still kicking arse…nice work…just did the mid atlantic strongman contest, came in tied for 4th, which means 5th,
this angers me, but is an improvement…if i did more conditioning work would have place d higher…i just ran out of gas on the last few events
2.710 yoke/725 tire–came in 2nd on this, me and the guy in 1st were the only ones to complete it
3.300 farmers–first time trying 300, so it was a pr, usually if i can pick it i cruise, but i dropped it at about 45 ft, 1st time that ever happened, so now i guess i need grip work and pick work, either way a pr.
stones–was absolutely gassed at this point…but got the 260, 300, 315…which sucks b/c i ve gotten all of them in training(misssed 330,338,355)…but whatever, most people only got 3 anyway…it didnt help anyone that it was hot as hell, which make tacky like grease
280 hydrant carry/580 sea chain drag-- this killed me, crushed it eassily in training but, was dead at this point…oh well
[/quote]
[quote]KO421 wrote:
Phill how the hell do you do that much squating in one day? everytime I have ever tried to do front squats right after back squats it just won’t happen! Is this something you have just got used to over time?[/quote]
Yhea its several fold. save some shit for ME day I suppose. But im not very good at that seem to over do it a bit getting better. Work capacity just rasie it over time. and I suppose being just a bit not right LOL turn your head off and just do that shit its just weight just shut the fuck up quit thinking and do the damn thing
you wont more then likely hit a PR of the second move but can if you rest and just get in the mind set no thinking just lifting hit some quality Numbers.
Thinking etc is good but at time the mind can also be a hell of a hold back just stop thinking and work, guess thats the best I can expalin it.
Build up over time and dont over think shit and know that youll prob have to back off a bit and not expect another KILLER session for a week
Phill
[quote]maraudermeat wrote:
yeah, you don’t want to rock back and forth. sit back into it. each rep you should be trying to sit back further and further. really strain and stretch. coming off the box- force those knees out, arch and explode!!
I think i told you about pushing out with the elbows… that will keep the arch and the weight centered. It’s okay to get a little forward movement off the box, just don’t get in the habit of rocking back and then forward to get moving.
Best thread on the site…
couldn’t resist
meat
[/quote]
To add here and agree sit back them coming off lead with the head dont let your hips out rise your head Instead keep head HIGH spread those knees and drive the hips Forward through. this will rise you and the load up and keep you more on a flat foot and heels
Phill
[quote]Modi wrote:
05/16/07 - Bench (ME)
A) Flat Bench
barx40
95x20
135x12
185x10
225x5
(all reps paused w/commands from here on…)
275x1
275x1
275x1
300x1
325x1
B) Incline DB Bench
75x8
75x8
C) Lateral Delt Raise
15x8
20x8
25x8
I know…3 days out, why the hell are you pressing heavy?
Well, I needed it. I needed to know that my back could handle the arch. I needed a good day in the gym without killing myself.
325 flew off my chest (as it should have). That will be my opener on Saturday. Everything else was a cakewalk, so I’m not worried at all about fatigue. I would have smoked 360 (well, at least ground it out) today. Not that my confidence was down, but with a back twinge it’s good to know that I can bench heavy without pain.
Taking the next two days completely off, and heading to the sporting goods store in search of a cup just incase Matt was serious.[/quote]
U got the confidence back now eat rest up and kick ass bro
Best of luck
Phill
5/16/07 DE Lower
A)12" Box Squat w/light bands
205 x 2 x 2
210 x 2 x 3
215 x 2 x 3
B)DE Dead=335 x 1 x 6
C)Pistol Squats on Box=BW x 10 x 3
D)Pull-Throughs=109 x 12 x 2 then weird RIGHT S/I JOINT tweakage
E)Blast-Strap Fallouts=8 x 3
F)TKEs, Mini-band Pushdowns
NOTES: First time squatting w/ band tension off a 12" box and I liked it. That 1-2" dead spot at the box (having been used to a 14" box) has almost disappeared, and I had no discomfort in my hips even on the warmup sets.
I felt a little something in my lower back on the last set of the single leg squats. Not bad pain, but stuff usually doesn’t hurt for no reason. Like an asshole I figured pull-throughs would be fine because, you know, I was going to do lots of reps, you know, and, uh, it’s not a real stressful exercise, and, you know, some blood flow might help…last rep of the second set a nasty sharp pain sounds off in my right S/I joint. I stand up okay, but it hurts and feels unstable.
An hour or so later I can feel it, but it feels pretty stable. So I be icin’ and we’ll see how things feel tomorrow. I’d like to pull a PR on Saturday.
[quote]Norweige wrote:
D)Pull-Throughs=109 x 12 x 2 then weird RIGHT S/I JOINT tweakage
[/quote]
Shit, it’s contagious. Everyone stay inside and start taking your antibiotics.
Seriously though, I hope it’s not serious, ice it up and get some rest. My back is feeling about 10% better every day. Just be smart about it and don’t do anything to make it worse.
[quote]Phill wrote:
U got the confidence back now eat rest up and kick ass bro
Best of luck
Phill
[/quote]
Thanks Phill, I’m ready to go now, I’m not sure I can wait until Saturday, I’m about ready to pop.
Gotta eat just enough to be fully recovered and not to bump up to the big boys weight class! LOL
[quote]dre wrote:
Good luck at your meet Modi! I hope you kick some serious ass.
I think I’m gettin’ the itch to compete one of these days. I need to get stronger first though.[/quote]
Thanks man, don’t wait, if you’ve got the itch, scratch it. If you haven’t been to a meet yet, you just can’t grasp how fun it is, or how supportive everyone is.
No one there will care how much or how little you can lift, they only care about the effort. If you bust your ass hitting a PR, no one will care if it’s one plate or six. As long as you improved, and left it all out there on the platform, they will be on their feet cheering you on. You have to experience it to understand it.
Guys, real quick…sorry I havent been on here in a while…if and when i am in front of a compouter i am doing a stupid amount of homework…so my logs will stay in my book, at least for a while.
I started a new job as a graduate assistant strength coach at kent state, am taking 2 summer classes in a 3 week session, and my own training, so my life is a nightmare. I am so pressed for time that all i wanted to say was that if anyone is actually interested in how I did at apf junior nationals up in maine (the meet I was training for), shoot me a private message and i will see it in my email and reply back.
Also, if ANYONE, EVER, has any questions for me, please PM me and I will get them in my email. I love helping people, but I just dont have the time to get on here that much anymore…
later dudes
-J