[quote]skidmark wrote:
Modi wrote:
315x10 (rep PR)
365x6! (rep PR)
405x5!! (rep PR)
B) Chinups
15! (rep PR)
12
10
Nice job, Modi.[/quote]
Thanks. It just felt right today. Gotta take advantage of those day.
2007-5-31
Warmup
35 lb KB swings - 50
Bottom-up Squats
135x8
185x4
225x3
275x2
305x1
345x(fail - didn’t even budge off the pins)
335x1 (PR - 1st six inches a grind then…pop!)
Deficit DL (4" deficit)
135x4 (clean grip)
225x2 "
295x2 "
365x2 "
405x1 " (c.g. PR)
435x1 (mixed grip, DDL PR)
Good mornings to waist high
arch back straight leg med stance
255x6,6,6
Finisher:
30 straight-leg KB swings
Notes:
Everything went better than plan today. I think that if I do any direct hamstring work my squat is going to improve. Time to break out the homemade revhype and start swinging.
Not getting/staying tight on the Squats. Locked in the grip and tightened up on the 335 and it didn’t even feel like the 305. Slower yes, but more powerful. Still learning this game…
I’m going to have to attribute current gains to my doctor. I’ve been getting minimal protein and my total calories are down, so the muscle tissue is not increasing - so it has to be all the vitamin/mineral supps he’s had me pumping in, which are boosting my CNS and recovery, I assume.
Very pleased with today. Good learning day.
Damn fine PR’s
its a amazing what a difference 10 or 5 lbs can make from making it and not just damn number but sometimes LOL
good work keep it up
phill
[quote]skidmark wrote:
2007-5-31
Warmup
35 lb KB swings - 50
Bottom-up Squats
135x8
185x4
225x3
275x2
305x1
345x(fail - didn’t even budge off the pins)
335x1 (PR - 1st six inches a grind then…pop!)
Deficit DL (4" deficit)
135x4 (clean grip)
225x2 "
295x2 "
365x2 "
405x1 " (c.g. PR)
435x1 (mixed grip, DDL PR)
Good mornings to waist high
arch back straight leg med stance
255x6,6,6
Finisher:
30 straight-leg KB swings
Notes:
Everything went better than plan today. I think that if I do any direct hamstring work my squat is going to improve. Time to break out the homemade revhype and start swinging.
Not getting/staying tight on the Squats. Locked in the grip and tightened up on the 335 and it didn’t even feel like the 305. Slower yes, but more powerful. Still learning this game…
I’m going to have to attribute current gains to my doctor. I’ve been getting minimal protein and my total calories are down, so the muscle tissue is not increasing - so it has to be all the vitamin/mineral supps he’s had me pumping in, which are boosting my CNS and recovery, I assume.
Very pleased with today. Good learning day.[/quote]
Assistance Day May 31st
Im a bit sore tired not horrid but just wanted to go Lighter in relation today just get in some work, more using compounds for rehab just taking it nice and slow.
1)Leg Press
10 plates 5 sets 10
These made knee feel great has been sore
- Incline DB press / Chest Supported Row
4 sets each 10-12 reps or so
Good arm/bad arm
DB press 80 / 25
Row 100 / 25
3)leg curl / leg extension
3 sets each
90/100
- back extension / abs
3 sets each
200/180
4)rear delts / pec deck
3 sets
80/15
-
Standing calf raise / shrugs on same
3 sets 10 plates -
db curls and oh tri extension
3 sets
Moved up to the 15lb DB and felt fine just control it getting better
Was a fast w/o in and out very minimal rest
Phill
[quote]skidmark wrote:
2007-5-31
Bottom-up Squats
335x1 (PR - 1st six inches a grind then…pop!)
Deficit DL (4" deficit)
405x1 " (c.g. PR)
435x1 (mixed grip, DDL PR)
[/quote]
Nice Job on the PR’s!
Yes, I think we all are, and this thread is a great inspiration and learning tool.
speed work on deads and front squats
speed deads
135x5
225x5
315x5
405x5
495x5
565x3reps x 8 sets
front squats
135x5
225x5
315x5
405x10
495x10
calves
doesn’t seem like much but it wasn’t easy. I’m going to try and load a pic my training buddy snapped during my last set of front squats.
meat
And then there’s maraudermeat with an inspiring photo! I don’t think I could even unrack that…right now. Lemme go get some protein powder and a forklift and I’ll get back to you.
-“That’s okay - leave the plates on. I’ll start with that.” LOL
[quote]maraudermeat wrote:
speed work on deads and front squats
speed deads
135x5
225x5
315x5
405x5
495x5
565x3reps x 8 sets
front squats
135x5
225x5
315x5
405x10
495x10
calves
doesn’t seem like much but it wasn’t easy. I’m going to try and load a pic my training buddy snapped during my last set of front squats.
meat[/quote]
Good lord bro you SUCK!!! speed DL with near 6 plates Nice work I cant friggin wait to DL again just gimme one rep at that load and Ill be happy for a day or so LOL
damn fine work!~!!!
And the front squats Hell dont look like much my ass nice work keep it up
Phill
[quote]skidmark wrote:
And then there’s maraudermeat with an inspiring photo! I don’t think I could even unrack that…right now. Lemme go get some protein powder and a forklift and I’ll get back to you.
-“That’s okay - leave the plates on. I’ll start with that.” LOL[/quote]
I think I’ve heard that before…somewhere…
[quote]Phill wrote:
maraudermeat wrote:
speed work on deads and front squats
speed deads
135x5
225x5
315x5
405x5
495x5
565x3reps x 8 sets
front squats
135x5
225x5
315x5
405x10
495x10
calves
doesn’t seem like much but it wasn’t easy. I’m going to try and load a pic my training buddy snapped during my last set of front squats.
meat
Good lord bro you SUCK!!! speed DL with near 6 plates Nice work I cant friggin wait to DL again just gimme one rep at that load and Ill be happy for a day or so LOL
damn fine work!~!!!
And the front squats Hell dont look like much my ass nice work keep it up
Phill
[/quote]
I’m sure that once you can dead again you will be a beast at it. you are one arm deading more than most can do with two good arms.
thanks man!!
meat
[quote]Phill wrote:
Assistance Day May 31st
Im a bit sore tired not horrid but just wanted to go Lighter in relation today just get in some work, more using compounds for rehab just taking it nice and slow.
1)Leg Press
10 plates 5 sets 10
These made knee feel great has been sore
- Incline DB press / Chest Supported Row
4 sets each 10-12 reps or so
Good arm/bad arm
DB press 80 / 25
Row 100 / 25
3)leg curl / leg extension
3 sets each
90/100
- back extension / abs
3 sets each
200/180
4)rear delts / pec deck
3 sets
80/15
-
Standing calf raise / shrugs on same
3 sets 10 plates -
db curls and oh tri extension
3 sets
Moved up to the 15lb DB and felt fine just control it getting better
Was a fast w/o in and out very minimal rest
Phill
[/quote]
how the hell do you call that a fast workout. that would have taken me two days with minimal rest between sets. you are a machine…
meat
[quote]skidmark wrote:
2007-5-31
Warmup
35 lb KB swings - 50
Bottom-up Squats
135x8
185x4
225x3
275x2
305x1
345x(fail - didn’t even budge off the pins)
335x1 (PR - 1st six inches a grind then…pop!)
Deficit DL (4" deficit)
135x4 (clean grip)
225x2 "
295x2 "
365x2 "
405x1 " (c.g. PR)
435x1 (mixed grip, DDL PR)
Good mornings to waist high
arch back straight leg med stance
255x6,6,6
Finisher:
30 straight-leg KB swings
Notes:
Everything went better than plan today. I think that if I do any direct hamstring work my squat is going to improve. Time to break out the homemade revhype and start swinging.
Not getting/staying tight on the Squats. Locked in the grip and tightened up on the 335 and it didn’t even feel like the 305. Slower yes, but more powerful. Still learning this game…
I’m going to have to attribute current gains to my doctor. I’ve been getting minimal protein and my total calories are down, so the muscle tissue is not increasing - so it has to be all the vitamin/mineral supps he’s had me pumping in, which are boosting my CNS and recovery, I assume.
Very pleased with today. Good learning day.[/quote]
what’s up with the lack of protein? I"ve been attempting to get ride of some of my chins and I’ve increased the protein and cut carbs. lack of protein and powerlifting don’t mix. get that 2 grams per pound of bodyweight in you. Probably the most important part of lifting besided the lifting. Great job on the PR’s though. I do a protein shake first thing in the morning, one about and hour and a half before my workout, right after my workout and a slow burning protein right before bed.
meat
[quote]maraudermeat wrote:
skidmark wrote:
2007-5-31
Warmup
35 lb KB swings - 50
Bottom-up Squats
135x8
185x4
225x3
275x2
305x1
345x(fail - didn’t even budge off the pins)
335x1 (PR - 1st six inches a grind then…pop!)
Deficit DL (4" deficit)
135x4 (clean grip)
225x2 "
295x2 "
365x2 "
405x1 " (c.g. PR)
435x1 (mixed grip, DDL PR)
Good mornings to waist high
arch back straight leg med stance
255x6,6,6
Finisher:
30 straight-leg KB swings
Notes:
Everything went better than plan today. I think that if I do any direct hamstring work my squat is going to improve. Time to break out the homemade revhype and start swinging.
Not getting/staying tight on the Squats. Locked in the grip and tightened up on the 335 and it didn’t even feel like the 305. Slower yes, but more powerful. Still learning this game…
I’m going to have to attribute current gains to my doctor. I’ve been getting minimal protein and my total calories are down, so the muscle tissue is not increasing - so it has to be all the vitamin/mineral supps he’s had me pumping in, which are boosting my CNS and recovery, I assume.
Very pleased with today. Good learning day.
what’s up with the lack of protein? I"ve been attempting to get ride of some of my chins and I’ve increased the protein and cut carbs. lack of protein and powerlifting don’t mix. get that 2 grams per pound of bodyweight in you. Probably the most important part of lifting besided the lifting. Great job on the PR’s though. I do a protein shake first thing in the morning, one about and hour and a half before my workout, right after my workout and a slow burning protein right before bed.
meat
[/quote]
El doctor put me on a diet to reduce my cholesterol. So no milk products since they increase blood cholesterol. Turns out I have an allergy to milk and egg proteins, too - turns me nasty. And I thought I was just moody… Since I’ve been off - no more depression. It wasn’t serious, but it made it hard for me to get along with other folks.
Unfortunately a good portion of my protein intake was from milk, eggs and yogurt. I haven’t puzzled out where I’m going to make up the lost protein from yet. More burgers I guess. This next grocery trip will tell. I’m ordering some rice protein drink stuff too. 15 grams per serving. No BCAA there, however.
Nobody’s taking away my bacon though. Never.
[quote]maraudermeat wrote:
speed work on deads and front squats
speed deads
135x5
225x5
315x5
405x5
495x5
565x3reps x 8 sets
front squats
135x5
225x5
315x5
405x10
495x10
[/quote]
You’re such a goddamn beast. I need more videos and pics of you training to remind me why I lift.
Thursday- 5/31/07- ME DL
A)Deficit Deads (4 inches)
245x4
295x3
345x1
405x1
440x1
480x1 (10lb PR) (I grinded it like I was in a middle school dance)
B)Front Box Squats
185x3 225x2 (low back fried- I was straight up out of juice)
C)Pistols
I failed miserably, don’t even count them
D)Swiss Ball Single leg Curl
BWx10 x10 x10
Energy Systems Work
A)Tabata DB Squat and Press
25lbx12 x10 x10 x5 I stopped counting reps after that but I went the 8 rounds
Notes: Got 45 minutes of sleep last night and a couple hour nap later, so I didn’t expect much today. The deficit pull PR was a huge grind.
Decided to kind of take it easy on the stuff later in the workout because I was pretty fried.
Tabata sucks. I think next time I’ll use 20s so it’s more demanding on the cardio end rather than muscular
-Matt
[quote]maraudermeat wrote:
how the hell do you call that a fast workout. that would have taken me two days with minimal rest between sets. you are a machine…
meat
[/quote]
NO breathing just keep moving LOL. walk out a puddle of sweat but feeling good. In out 35-40 mins thanks bro.
Hoping this all will transfer well when I am able to bring the shit really hit it 100% on ME days
phill
[quote]skidmark wrote:
El doctor put me on a diet to reduce my cholesterol. So no milk products since they increase blood cholesterol. Turns out I have an allergy to milk and egg proteins, too - turns me nasty. And I thought I was just moody… Since I’ve been off - no more depression. It wasn’t serious, but it made it hard for me to get along with other folks.
Unfortunately a good portion of my protein intake was from milk, eggs and yogurt. I haven’t puzzled out where I’m going to make up the lost protein from yet. More burgers I guess. This next grocery trip will tell. I’m ordering some rice protein drink stuff too. 15 grams per serving. No BCAA there, however.
Nobody’s taking away my bacon though. Never.[/quote]
I have to agree on the Low Protein with even the Cho. I personally find if im getting at least 1g per lb im much better but thats also while not restricting carbs if losing bump that and fats.
The CHO thing a good protein supp is darn low in Cho if you go with the more Isolates etc. like looking at m,y Metabolic Drive which is Isolates for the most part compared to the Grow! whey the Metabolic Drive only has 2g per serving where as the Grow! with its concentrates has 22. Id also argue with him the impact actual CHO intake has.
AS an example me in thailand eating well lots of meats , chicken pork , skim milk, every curry loaded with coconut oil, and I supplemented with olive oil, had no protein shake just not available etc I tested at total CHP 142 well in normal.
Come back to the states I average id say 6-8 scoops a day of protein shakes along with the real food, and half that is the Grow! Whey and my cho Dropped even further 139 total ??
just a though might talk to him about a quality one at least and I would high dose the fish oils and Olive oil
Phill
[quote]Matt McGorry wrote:
maraudermeat wrote:
Thursday- 5/31/07- ME DL
A)Deficit Deads (4 inches)
245x4
295x3
345x1
405x1
440x1
480x1 (10lb PR) (I grinded it like I was in a middle school dance)
B)Front Box Squats
185x3 225x2 (low back fried- I was straight up out of juice)
C)Pistols
I failed miserably, don’t even count them
D)Swiss Ball Single leg Curl
BWx10 x10 x10
Energy Systems Work
A)Tabata DB Squat and Press
25lbx12 x10 x10 x5 I stopped counting reps after that but I went the 8 rounds
Notes: Got 45 minutes of sleep last night and a couple hour nap later, so I didn’t expect much today. The deficit pull PR was a huge grind.
Decided to kind of take it easy on the stuff later in the workout because I was pretty fried.
Tabata sucks. I think next time I’ll use 20s so it’s more demanding on the cardio end rather than muscular
-Matt
[/quote]
Damn fine Pull PR Matt
phill
[quote]Phill wrote:
I have to agree on the Low Protein with even the Cho. I personally find if im getting at least 1g per lb im much better but thats also while not restricting carbs if losing bump that and fats.
The CHO thing a good protein supp is darn low in Cho if you go with the more Isolates etc. like looking at m,y Metabolic Drive which is Isolates for the most part compared to the Grow! whey the Metabolic Drive only has 2g per serving where as the Grow! with its concentrates has 22. Id also argue with him the impact actual CHO intake has.
AS an example me in thailand eating well lots of meats , chicken pork , skim milk, every curry loaded with coconut oil, and I supplemented with olive oil, had no protein shake just not available etc I tested at total CHP 142 well in normal.
Come back to the states I average id say 6-8 scoops a day of protein shakes along with the real food, and half that is the Grow! Whey and my cho Dropped even further 139 total ??
just a though might talk to him about a quality one at least and I would high dose the fish oils and Olive oil.
Phill
[/quote]
Well - I’m not convinced that having high cholesterol is necessarily a heart disease risk so long as there’s no inflammation in the body and I’ve told him that.
I do take cod liver and wheat germ oil and I like to take drink a glass of olive oil now and again (we cook only with that, also).
I’ll try the whey stuff I’ve got. I haven’t been using it lately and it may not cause the reactions that straight dairy products do.
Thanks Phill.
And thanks meat, for the protein levels reminder. I’ve also been following a low-carb diet for about a year and been seeing good results in body composition and energy levels. I don’t handle carbs all that well anyway.
Once I cut them way down, my joints felt a lot better and the water balloon around my waist went away. I’ll pop some carbs before training and some after, to spare the protein for laying down functional tissue.
[quote]Matt McGorry wrote:
Thursday- 5/31/07- ME DL
A)Deficit Deads (4 inches)
480x1 (10lb PR) (I grinded it like I was in a middle school dance)
-Matt
[/quote]
Nice job on the PR Matt! Are you sure it was really 480. Maybe it was misloaded and really on like 460.
Sorry, that was a low blow. :o
[quote]maraudermeat wrote:
speed work on deads and front squats
speed deads
135x5
225x5
315x5
405x5
495x5
565x3reps x 8 sets
front squats
135x5
225x5
315x5
405x10
495x10
calves
doesn’t seem like much but it wasn’t easy. I’m going to try and load a pic my training buddy snapped during my last set of front squats.
meat[/quote]
[sarcasm] Yeah, doesn’t seem like much of a workout. Oh well, can’t win them all. [/sarcasm]
Nice numbers there!
Do you use those hex plates for deadlifting? My old gym used to have them and I hated them off the floor. They just seemed awkward, couldn’t roll them, etc.