[quote]elliotnewman1 wrote:
Quick ques…what are Tate presses? I keep seeing them crop up in peoples training logs, but havent come accross them in any articles.
[/quote]
You can find a description of a Tate Press in the article Your Ticket to the Gun Show!:
[quote]elliotnewman1 wrote:
The problem i have now is with DB’s. Recently i have tried floor presses with DB’s as a tricep exercise, and swiss ball presses light for GPP work. However, i struggle to get the same position as when i bench with the bar. I dont feel i can get my shoulders as far back. The result seems to be that i feel the exercise way more in the shoulders, to the point where it hurt the last time i did floor presses. I get no shoulder pain when benching. Anyone have the same problem?
For the time being i have scrapped DB work on chest and tris. This has not hindered my strength gains so far, but i would like to reintroduce DB’s at some point. With the conjugate system the more exercises the better…
Thanks for reading
Ell[/quote]
Floor presses definitely have a different feel. With your feet straight out, you lose arch and leg drive. Could less arch make your shoulder placement feel off?
Oddly, BB floor presses work my pecs more than any other pressing. I don’t know if this is due to stabilizing differently or because no muscles are tensed at the bottome. To me, DB floor presses feel like they use the same amount of tri/shoulder/pec as regular presses.
[quote]elliotnewman1 wrote:
KO421 wrote:
6/15/07 ME Lower
14" box squat
barxsome
85x a few
185x3
225x3
275x3
Put belt on
315x1
335x1
355x1** PR +5 it was ugly though.
Seated calf raise supersetted with DB Hammer Curls
3 sets of 15 210lbs on seated calf raise
3 sets of 8-10 with 37.5lb DBs on Hammer curl
My little brother is staying with me to go see the Worlds strongest man super series in Venice tommarow morning. So he joined me, did a couple sets with 135 on the box squats not bad considering he weighs around 130
Picked up a seated calf raise machine on ebay for 30 bucks, yes I am an ebay whore! it worked my calfs alot diffrent thats for sure, good buy I think.
I didn’t fell it on the box squats today, 275 felt like crap, real late start today, probaly why. I still got a 5lb PR so that is good.
I need a real bar made for squating, this bar I got I think is for Olympic lifts, real smoth knurling, smooth in center, and ALOT of flex in it, even with around 300 on the bar. Great for powercleans, jerks, deadlifts, etc though!
Nice PR! I envy you with the calf raise machine machine. My gym doesnt have any specific calf equipment. A little imagination does lead to some ok exercises, but a seated calf and standing calf machine would still be great!
You have given my an idea…im gona go prowling on ebay…see what i can find!
Ell
[/quote]
Thanks, I was hoping for more and know I am good for more. I didn’t get to start tell about 8:30 pm and just wasn’t felling “it”. So I am happy with any progress.
The calf machine is cool, first time I’ve used anything like that, It works the calves alot diffrent than a standing calf raise. I think I could make one real easy but it would cost more than 30 bucks to make.
One thing i’ve done before is load a barbell real heavy on the pins in the power rack and sandwich the bar between the posts and your thighs. Make sure the rack is bolted down or have another bar loaded on the front.
Friday, 6-15, ME Squat
A. Back Squat, wide stance
bar x 5
135 x 5
225 x 3
275 x 1
315 x 1 (belt on)
335 x 1
345 x 1 (PR I guess)
335 x 1
B. Good mornings, arched back, medium stance
185 x 6
225, 4 x 6
C. Decline situps (using the swiss ball and hooking the feet under the powerrack since there’s no decline board at this gym)
10 pounds behind the head for 3 x 15
D. Lunges
65-pound dumbbells for 22 reps in one long, kind of rest-paused sets
Comments:
Went pretty well. I guess the back squat was a PR. I’ve hit 385 off a box back in November but my form was awful and I think the box was a little high. So I’m calling that a PR and working from there.
I’m liking doing the last exercise in each session as a “finisher”; just doing one extended set and just going balls out. After about 8 reps I felt like I didn’t have any left but I just kept struggling. Had to drop the weights after about 14 reps and take a break, then I just struggled through about 2 reps at a time until the end.
Was “aiming” for 20 but after I got to that I just got really psyched up and got 2 more. Trying to just hammer in that mental mindset, enjoying the strain and struggle of pushing yourself. Then just went all-out in the kitchen. ME Squat is my “eat whatever I want” day. I was 214 in the morning and before I went to bed I was 226!
[quote]jtrinsey wrote:
Friday, 6-15, ME Squat
A. Back Squat, wide stance
bar x 5
135 x 5
225 x 3
275 x 1
315 x 1 (belt on)
335 x 1
345 x 1 (PR I guess)
335 x 1
D. Lunges
65-pound dumbbells for 22 reps in one long, kind of rest-paused sets
Comments:
Went pretty well. I guess the back squat was a PR. I’ve hit 385 off a box back in November but my form was awful and I think the box was a little high. So I’m calling that a PR and working from there.
I’m liking doing the last exercise in each session as a “finisher”; just doing one extended set and just going balls out. After about 8 reps I felt like I didn’t have any left but I just kept struggling. Had to drop the weights after about 14 reps and take a break, then I just struggled through about 2 reps at a time until the end.
Was “aiming” for 20 but after I got to that I just got really psyched up and got 2 more. Trying to just hammer in that mental mindset, enjoying the strain and struggle of pushing yourself. Then just went all-out in the kitchen. ME Squat is my “eat whatever I want” day. I was 214 in the morning and before I went to bed I was 226![/quote]
Nice work, man.
I’ve been in the same situation with doing high squats for way to long. Up until probably 6-8 months ago, and especially last summer, all of my squats were way to high to be counted. So now, I’m setting PRs with the same weight, but to a greater depth, haha.
Those fucking lunges look killer. I’d probably be sore for 3 months after a set like that.
By the way, for anyone looking for more glute work in lunge variations, I “discovered” a variation that hits them hard. I noticed that when I went really heavy on static lunges my ass would get much more sore than my quads. It was because the weight was pulling me forward a bit and it almost feels like a completely different movement.
Essentially, it’s the same thing as any other lunge, but with more forward lean (of course making sure the back is arched). Try touching the belly to the front thigh. That will be easier for some of us “thicker” guys, haha.
-Matt
Matt,
Thanks. Yeah the lunge set was ridiculously killer. It is also good though to see how far you can push yourself. With an exercise like that and a weight that you can do at least 8 or 10 reps with good form on, you can almost always get another rep.
So it’s just a mental toughness thing. As you can see, I did 20 reps with 60# last week and 22 reps with 65# this week; obviously I’m not that much stronger, I just had more determination I guess.
I get what you are saying about the lunges. For a while I did something kind of like that, but with my back foot on the bench. Kind of a squat + good morning combo with the back foot elevated. I also found it hit the glutes hard.
[quote]4est wrote:
elliotnewman1 wrote:
Quick ques…what are Tate presses? I keep seeing them crop up in peoples training logs, but havent come accross them in any articles.
article
http://asp.elitefts.com/qa/default.asp?qid=33910&tid=106
and
movie
http://www.gometal.com/videot/ano_tatepress.avi
I believe that most ppl do these on an incline bench. In the movie, Ano is using a flat bench so he can do more weight.[/quote]
Ill add to this great post On the floor presses you really cant expect the same set up and feel you dont get the leg positioning or drive. Thats one of the things about the floor press it takes half the body out of it puts all the work on the upper body. Drop the load and work it out bro.
Keep up the hard work
phill
As long as the soreness doesn’t interfere with recovery, go for it. I’d much rather add weight than reps, but maybe that’s just cause I’m lazy. 
6/15/07- Saturday- Upper Body (Marathon+Max Effort)
A)Push Press/Jerk (whatever it took to lock it out)(w/wraps)
45x10 135x5 175x4 205x3 205x2 (missed 3rd)
B1)DB Bench
(90x4) 100x5 110x5 (1-3 rep PR?)
102.5x5
B2)Neutral Grip Chins
+70x4 +50x5 x5 x5 x4
C1)Seated DB Lateral Raise
40x12 45x10
C3)Cable Ext Rotation
40x12 x15 x12
D1)Double BB Hold
210x0 seconds 185x0 seconds 155xlifted and held but it kept tipping
D2)Zottman Curl
40x8 45x8 50x7
Notes: So I decided to try some strongman variations to see if I would just be embarrasing myself be doing the competition next month. Kind of expected more on the presses and BB holds. To the strongman guys; how do you feel these exercises compare to the log press and farmers walk in terms of a comparisn of weight used.
And I assume that farmers walk is weight per hand and not total? I remembered after the session that the farmers walk is with 220. God damn baby hands.
Good news is that this is the first overhead pressing with a barbell that I’ve done since my shoulder surgery about 2 years ago. The shoulder felt fine, although the other one aches a bit.
-Matt
[quote]jtrinsey wrote:
Matt,
Thanks. Yeah the lunge set was ridiculously killer. It is also good though to see how far you can push yourself. With an exercise like that and a weight that you can do at least 8 or 10 reps with good form on, you can almost always get another rep.
So it’s just a mental toughness thing. As you can see, I did 20 reps with 60# last week and 22 reps with 65# this week; obviously I’m not that much stronger, I just had more determination I guess.
I get what you are saying about the lunges. For a while I did something kind of like that, but with my back foot on the bench. Kind of a squat + good morning combo with the back foot elevated. I also found it hit the glutes hard.[/quote]
Damn fine PRs to all you guys some nice loads going up
Phill
SATURDAY - 06/16/07
Evening Session:
DE Clean and Jerk
50kg x 2
65kg x 1
65kg x 1
65kg x 1
65kg x 1
65kg x 1
65kg x 1
65kg x 1
65kg x 1
This was about 70% of my max (95kg). Next week I’ll load up 70kg (75%).
Bench
95lbs x 5
135lbs x 5
175lbs x 5
175lbs x 5
175lbs x 5
175lbs x 5
175lbs x 5
When I tuck my elbows and bring the bar straight down, it touches my upper abs. If from their I drive the bar straight up, it’s significantly more difficult than if I were to drive the bar at an angle (towards the rack) off my lower chest. Also if I do it off the chest my elbows aren’t tucked enough. I feel like the technique the first way is much better. I believe I’m gonna have to do it that way and work on getting my triceps stronger.
Snatch-grip Push Press
115lbs x 8
115lbs x 8
115lbs x 8
Towel Pull-up
BW x 8
BW x 8
BW x 5
Tricep Pushdown
130lbs x 8
130lbs x 8
130lbs x 8
Band External Rotation
black band x 15/side
black band x 15/side
Next week, I’m gonna drop the weight on the bench to 155lbs, pause in the bottom, and work on bar path. I’m second-guessing that my technique is poor, it’s just that my triceps are weak and/or not doing enough work. Does that sound about right?
James
The Gus Lohman Memorial/MO Strongest Man little recap
Was a damn fine day if anything can keep/get a guy inspired to keep pressing on rehabbing, pudhing it in the weight room and by god the kitchen table this was it.
A strong field and showing in all classes and hella events and HEAT they had to put up with I was sweating my ass off just reloading the events etc.
Ill just give a few memorable moments that are worth mention I didnt even bring my camera.
Um there was 1 pass out, one Puke, one back injury, quite a bit of bloody arms and such and tons of rug burn that looked like motorcycle crash road rash
A very very big props to Sal. He was the lone teen that showed up the others backed out. He got the title of Missouri strongest teen by default but at 17y/o manned up and joined the middle weight open class. He didnt just join it kid put Up a hell of a show finish top three in many of the events and took third over all I think in a strong Field. Damn fine work.
Log I was on the MW and HW log team so didnt catch the LW or masters but some great numbers here The heavy weight feild was Stacked. Having two competitors that had held the national record in the past two years with a 380 log and 370 i think. The winner here got 14 with a 265 log I think it was.
MW Sal the teen was a monster Kid can push press VERY damn well and at 17 has an over 300lb log. Think he nailed 15 on a 235 log.
Truck Tire DL. essentially a rack pull from just below the knees. But it was loaded with Old truck tires first which were wobbly as heck had some water in then made the implement unbalanced and each time it came down it would jump right. This was Not a bump and go but lift and lower on command event.
Masters class 450lb DL man was like a sewing machine. 60 seconds 21 reps, LW half pint of a kid pulled near three times BW (500lbs) 16 times. I think the top middle weight which is wear I would have been in this event got a 15 with 550, the Heavys a crazy 600lb for 17 I think it was . A few times I was waiting for heads to pop some great efforts put in
Kegs. These things sucked It was majority old barrel kegs. Having lifted them once these same kegs i can say a 225 barrel keg is worse then a damn 300 lb regular keg Plus it was 90+ degrees with HIGH humidity the kegs felt like the had slime on them. On top of those set backs against you all kegs had to be loaded on a single platform with Just over enough room to fit the 5 kegs. It was up to the competitor to place the kegs so you could fit them all if you ddint get them set up and you were banging kegs YOUR FAULT. Just a tough event saw many not finish it in the time given.
Some damn fine numbers put up here with the best being in the MW class nailing all five kegs (4 barrel one regular up to 280 in 15. seconds
The rest of the events I caught at a distance as I was working one event while the others went on lIke I was On the DL while the farmers were running saw some good spills on it and caught a few times It was a 45 foot run u turn then 45 to the end. One Number that caught my eye was in the HW class 280 lb farmers completed the course in just over 15 seconds. I dont think I could have done the course without a load in that time Big man damn near kept going right out the building though the wall
this event is also where the back injury came in. In the the heavies as well. John Conner picked the implements dropped after just a few feet grabbed then again and POP just went. staggered and came down a scary bit. the Chiro worked him over and he was up walking the rest of the day but had to bow out. Doesnt look like anything serious and likely a lot due to the heat and hydration or lack of
Tire another brutal event running while the Kegs were going. 500lb tire for the masters and LW and 750 for the MW and HW. Same track as farmers flip 45 feet to cross the line and back onltyy event over 60 second it was 75. again saw some great efforts and the hardest effort seemed to come from the helpers on that event that had to reload it. Seemed it took them 4-5 runs to figure out they didnt have to flip the damn tire back to the line If they picked it up once they could roll it like a tire HUH?? LOL No one ever said strongmen were the smartest bunch just look at the torture they put them selves through
Other things worth mention Im damn ready to get back to this just itching to compete got to meet the DJ who runs the Nebraska meet i have yet to back out of In one month Im still holding out on making it I will call it after one more week see how things fell. They were all pushing me to come back but be smart. I won a belt and wrist wraps in the raffle and a buddy of mine cashed in one the BIG package prob 600-700 worth of goods including a new set of power blocks.
Cant think of a better way to spend a Saturday afternoon aside from doing the damn thing myself. A very well ran event was smooth and things just kept going no hitches at all.
Oh and I got some lifting and eating to do damn it. LOL
Thats about it good times
Hope all had a great day
Phill
[quote]Matt McGorry wrote:
As long as the soreness doesn’t interfere with recovery, go for it. I’d much rather add weight than reps, but maybe that’s just cause I’m lazy.
6/15/07- Saturday- Upper Body (Marathon+Max Effort)
A)Push Press/Jerk (whatever it took to lock it out)(w/wraps)
45x10 135x5 175x4 205x3 205x2 (missed 3rd)
B1)DB Bench
(90x4) 100x5 110x5 (1-3 rep PR?)
102.5x5
B2)Neutral Grip Chins
+70x4 +50x5 x5 x5 x4
C1)Seated DB Lateral Raise
40x12 45x10
C3)Cable Ext Rotation
40x12 x15 x12
D1)Double BB Hold
210x0 seconds 185x0 seconds 155xlifted and held but it kept tipping
D2)Zottman Curl
40x8 45x8 50x7
Notes: So I decided to try some strongman variations to see if I would just be embarrasing myself be doing the competition next month. Kind of expected more on the presses and BB holds. To the strongman guys; how do you feel these exercises compare to the log press and farmers walk in terms of a comparisn of weight used.
[/quote]
Um they help in strength but they dont compare. mainly the log. It will be easier to clean and a fuck TON harder to press. Youll lap the log DL it set iot on lap and SIT pulling it tight to chest and kind of Roll/dl it up. POP that sucker much easier then a BB Hit some HEAVY hammer curls to help.
Pressing it different story. Your in a neutral grip and the BIGGER diameter log the harder to press. Its also a bit wider grip then most take on a BB. You want to put you head WAY the hell back get log on chest as much as you can Bigger it is the harder it is Keep elbows as HIGH and tight as you an and really work that push/jerk.
For an idea I was getting a 275 + BB press and just getting the 235 - 3 or so on the log prior to injury.
Farmers these will be Much closer then the log implement wise but the handle has NO knurling and is a LOT fatter. From there hang on and FAST feet little steps and just get rollin. If you have a turn good luck LOL stoop your turning motion 1/2 - 3/4 of the way in the turn and the momentum of the weights will finish the turn you go straight. if you turn all the way youll get a ton of over steer.
Not trying to scare you off they are just a LOT different if you possibly can get your hands on a log farmers you can tackle though it would be good to get time on them as well
[quote]
And I assume that farmers walk is weight per hand and not total? I remembered after the session that the farmers walk is with 220. God damn baby hands.[/quote]
yup thats per hand
Nice work for just getting back. youll progress fast and if you can learn that Push Jerk etc itll help a ton
Phill
06/16/07
Front Squat
188x5
236x5
283x5
283x5
Press
93x5
111x5
131x5
148x5
Deadlift
286x5
341x3
396x3
456x1x5 (~90 seconds between sets)
Chin Up
BW+72.5x5
BW+72.5x5
BW+72.5x5
The overhead press felt heavy today. My shoulders might have been a little tired from helping my mother’s friend with some moving this morning.
I decided to do singles for the top deadlift set since 5 feels like a real grind and it’s a pain in the rear resetting my feet or pulling awkwardly every time the ten-sided Iron Grip plates land slightly off. Stepping away, taking some time and then resetting for the next rep seemed like a good idea.
WOW
Muscle Beach Worlds Strongest Man Super series was one the coolest things Ive ever seen.
Dave Ostlund took 1st beating Marusiz Pudz in the last event!
Pudz took 2nd
Jesse Marunde took 3rd and looked strong after coming back from some serious knee injuries.
More later
[quote]Matt McGorry wrote:
Notes: So I decided to try some strongman variations to see if I would just be embarrasing myself be doing the competition next month. Kind of expected more on the presses and BB holds. To the strongman guys; how do you feel these exercises compare to the log press and farmers walk in terms of a comparisn of weight used.
And I assume that farmers walk is weight per hand and not total? I remembered after the session that the farmers walk is with 220. God damn baby hands.
[/quote]
BB holds in front or two barbells?
They will help with grip but won’t really transer exactly to farmers, you have to walk with the farmers which is where the fun starts, I fell you on the small hands, I hate farmers walk, yup 220 each hand.
The log the fell is WAY diffrent, My bar overhead and log overhead isn’t much diffrent, I think that is becuase I fell ALOT more comfortable with the neutral grip, on my wrists and press.
A log is ALOT more akward, what size is the log 12"?
to clean it deadlift it up than put the log ON YOUR KNEES not your thighs, basicly keep it far out so than when you bend down, keep elbows high and you can just roll it up the belly, if you have the log to close it will not go up smoothly.
For the press your hands will be alot further forward than you are used to. so you have to punch it back, not straight up, you want to pop that thing right over your head so press it back and dip under it.
Also it will KILL your oxygen so don’t waste time when it is on your chest, lap it, take a deep breath clean it up and press, don’t waste time, it only makes it harder.
Good luck, Strongman is fun you just might give up powerlifting
Well thats just the 2nd American to beat Marsuiz I think, So Big 6’7 330+lb Dave Ostlund really came out with this comp!
He was behind by 7 points going into the stones and Kaz announced it as 1st and 2nd place, Marsuiz made a remark about how he is very far ahead though, Marsuiz fumbled on two of the stones which droped him a few places, Ostlund FLEW threw the stones just beating Jesse Marundes time for 1st.
The stones ended up being double points, which gave Dave just enough points to beat Marusiz. which wasn’t mentioned before hand, Pudz was obviously pissed, he was telling the super series president that this was a joke, etc.
I was FRONT ROW you really couldn’t any closer without being in the way.
The level of strength and atletcisim is insane and almost unbelivable.
Marsuiz is huge, and no one that weighs 320+lbs should have huge bulging veins in their calf.
Kevin Nee has the biggest forearms I have ever seen, there was muscle on top of muscle, I didn’t think a forearm could look like that, the fact that he is a couple months younger than me is just sickening. He did get some type of bicep injury in the deadlift medely which sucked because Kevin was in the top three pretty much all day and still ended up taking 5th despite skipping the stones.
The events where insane and HEAVY, a 385lb farmers walk for 85ft, only a few finished, the pick up was very low and well it was damn near 800lbs in your hands what do you expect? Cory St Clair from Idaho smoked it and took first, Jesse Marunde droped it INCHES from the finish and he was moving FAST, probaly would have took first but the drop ended up moving him back to 5th I think.
the overhead medely consisted of the inch DB around 181 or so lbs with a HUGE handle, a 330 log, a 350lb axle, and a 280lb field stone which looked like a major PITA, very few got all 4, the field stone and INCH DB where very hard for most, Well Marunde decided to hold the INCH above his head for 20-30 seconds after completing putting on a show.
Next event was a 950lb super yoke for 85ft, um HEAVY thats all, Dave Ostlund ran with the thing in 15 seconds I think, pretty sure Pudz took 2nd.
Next was by far the most evil event of all, the tombstone carry, basically a 410 field stone/river rock that had to be lifted FROM THE GROUND and carried for 82ft
This thing was massive, just lifting this thing off the ground should be a feat in itself but walking with it was just mean! Dave Ostlund one this one with his huge long arms coming into handy.
Kevin Nee picked it very high on his chest and pretty much blacked out RIGHT in front of me, he was down for a bit to, a 410lb field stone on your chest hurts I would imagine I think this is where his bicep might have started to get injured as well.
Deadlift Medely
660lb axle 705lb bar, 550lb fishing pole (to hard to describe)
followed by a 850lb frame carry for 33 feet
how easy these guys make 700lbs look makes me sad, the frame carry was just silly and only a few even lifted it, Marsuiz won with a HARD lift and a big lunge forward.
I covered the stones earlier.
I am FUCKING SUNBURNT I am retarded for forgetting my sunscreen. I wore a tank top to, I took my shirt off late in the day and this conest is going to be on national tv, (FSN) I will look like an idiot, oh well!
Meeting Kaz, Svend Karlsen, Marunde, Kevin Nee, etc was cool everyone was real nice to.
Fun day
Here are pics of the GUS/Missouri Strongest Man some good ones can even catch my plump ass in at least one keeping a keg warm like a mother hen
http://www.441designs.com/gallery/gus_2007/
Phill
Thanks for the responses guys. Turns out i did know what Tate presses were, and do use them! Id just only ever seen them reffered to as Elbows out triceps extensions!
I’ll persevere with the floor presses until i find a set up that does not irratate my shoulders.
Ell
Sunday, 6-17, ME Bench
A. Flat bench press, fairly close grip
bar x 5
95 x 5
135 x 3
165 x 1 (god awful setup)
165 x 1 (focused more and basically threw it up there)
185 x 1
205 x 1
215 x 1
B. Dumbell bench, neutral grip, elbows tucked in
70#, 4 x 6
C. Barbell curl
75#, 4 x 6
D. Dumbbell rows, one long continuous set, cheating at the end when neccessary
65#, 35/20/11 (the slashes indicate when I switched hands)
Comments:
Pretty good here. Getting my strength back on the barbell bench after not having done it since last summer. Felt completely pain-free which is the most important thing right now. I definitely feel that I will be upping the weight on these bigtime as the weeks progress. The rows went real well. I do them last just because doing them this way takes so much out of me. I’m liking these “finishers”; I’ll step up to 70# dumbbells next week and work til I can get over 30 reps there. Overall, nothing really special to say about this workout, just a good workmanlike effort and if I continue to string these together, I’ll be in good shape.
Hello all,
I’ve been following this thread for a few months, so I thought this would be as good a time as any to start posting. My training history basically has three distinct sections: the first was to quit being a lazy fat ass; the second part copying workout routines from Flax and Muscle&Fiction; the final part was getting into PLing after 2 years of overtraining/overuse injuries and stagnation that occurred during part deux.
I’ve been training on a Westside-style template for the past 7 months and my lifts have improved a great deal. I’m still weak as puppy piss, but hey you gotta start somewhere. My most recent max lifts are:
Squat: 525 (2-ply briefs,belt,light wrap)
Bench: 335 (raw, paused)
Deadllift: 525 (conventional, belt only)
Currently, I’m training for a full powerlifting meet scheduled for July 7th down in Virginia Beach. Not looking to set any records or anything, just looking to get a decent total under my belt and then start to train my ass off for a meet or two this fall and winter.
Here’s a look at my last week’s worth of training.
Mon 06/11/07
RE bench
Floor press (feet straight out) 225x4x5; 225x10 or 11
Overhead press 135x3x5 (easy)
DB rows 80x10;110x13;110x11 (no straps)
Tate presses 3x10
Wed 06/13/07
DE Squat/DL
Box squat (13" box) 275x4x2 315x4x2 Sets done w/ loose Metal Pro Suit straps down - great speed on all sets, which was surprising since it was first week in a while not using green bands
Sumo speed pulls - 315x4x1;365x1;405x1;455x1;495x1 (straps up) I wanted to try sumo pulls with the suit, just for change of pace. Last set with 495 kinda sucked - flew up to knee level then hit a brick wall, but still managed to lock it out.
Pull-throughs - 3x15
Ab pulldowns - 4x12
Fri 06/15/07
ME Bench
Close-grip raw bench (pinky on ring) worked up to easy set of 275x3
Shirted bench 315x2 (touch), 335x1 (touch); 350x1 (touch); 385x1 (touch, super easy); 405xmiss
Why can’t people listen to simple instructions? I worked out at the more hardcore gym today, but there are still plenty of douche-bags around. Asked cut-off sleeve ass clown to help set my shirt and when he’s done to make sure it’s even then tighten my belt. Well…he did neither. As soon as I started to lower the weight I could tell the shirt was both crooked and it wasn’t secured. Needless to say, mis-aligned shirt + bad handoff = no lift (and me being pissed off).
Rack lockouts (4" ROM, 3 second hold at top) worked up to 455x3
Rope pushdowns 3x15 superset with
Face pulls 3x15
Sun 06/17/07
ME Squat
Free squat - warm-up raw: worked up to 315x1; suit straps down: 365x1; 405x1 (added light knee wraps); 455x1; 495x1 (straps up). I wanted to work up to the neighborhood of my opener for my meet.
Yet even more problems with stupid people today. There was no on at the gym who looked like they could squat more than 185 so there was no one who I trusted to spot me. Mr. John Stockton booty shorts who spotted me on 455 actually made it harder for me and may have actually added weight because he started to pull up on my chest before I got depth, so I had to basically force myself down. Well, to make matters worse he started to lean on my back when I popped back up - almost like he was trying to mount me from behind. Of course I didn’t ask him to spot me again, and I think I might report this guy to the cops for his attempt to ass rape me. Thank goodness for two-ply polyester.
On my last set I had someone wrap my knees tight for me. He got the left leg fine but then he fumbled on my right knee for nearly five minutes. I lost all the feeling in my leg and I felt like choking the life out of him as payback. I did get the rep but it was harder than it should’ve been since I was basically doing it on one good leg.
Pulldown abs 4x15