[quote]Phill wrote:
KO421 wrote:
I was thinking the same thing, I did some searching and found Odd Haugens westside split which looks pretty damn good
Monday:Upper Body Dynamic/Explosive Strength Training;
Tuesday: Lower Body Max Effort/ Absolute Strength Training;
Wednesday: Rest;
Thursday: Upper Body Max Effort/ Absolute Strength Training;
Friday: Lower Body Dynamic/Explosive Strength Training;
Saturday and/or Sunday: Event Training.
he puts the DE days on friday and monday so nothing to taxing around events
I think I am going to give this a try.
Yes that looks much better. I molded mine of Steve McDonald off elite
Mon. ME upper
tues ME Lower
wed off
thurs assistance
fri off
sat events
sun off
The thinking when he was asked about the two ME days etc was it took getting used to the work load and he’d do more like many of the top level guys if he had time, Like training every day.
But the big rationale behind it being many times they have two and three day events. they have to be able to go Full on two to three days in a row. Adjusting to the two ME days back to back once adjusted really aid this once you adapt and are able to recover. Then adjust assistance day as needed and you should be fresh for event work
Phill
[/quote]
I was doing somethng similar to this but spreading out the ME days, just want to switch it up/ think I need extra work.
As far as the defecit snatch grips, give them a try if you’d like. Personally, I’ve never done them, but snatch grips already lower the weight that I can use significantly, so I’d prefer to work with a bit of a heavier weight.
As far as the straps, I always use them on snatch grips. I’ve never missed a mixed grip DL single because of grip, so for me, it’s not my weakness and my whole posterior chain is more of a priority. If grip is an issue, I feel like it’d be better to work it using specific movements at the end rather than limiting the weight you can use on the “bang for your buck” movements.
Most people I know can’t even hold on to a slightly decent weight with no straps on a snatch grip Dl, haha.
Snatch grip deads for me tomorrow!
-Matt[/quote]
I tried them yesterday, it felt way low, I think they will be better done from standard, I agree on the straps as well, I do plenty of grip work every week, it is my weak point for farmers and axle deads it could be better but a standard bar DL my grip has never gave out.
see all this is why this thread is great more then one way to skin a cat were all finding what works for Us and sharing that for others to try
Got more work done today, green rock up, new vanity set, more framing etc etc. No pics today just no time
Im sore in a good way really did hit my back chest and shoulders well the other day, Legs a touch sore today Back all good raring to go
Oh passed the first stage of joining a new gallery, an art collective. I go nexty month for a question session then if pass that will be up in the gallery showing 365 days a year and a 1 person show every year, also have an interview for a local magazine want to do a story on me my art, and more donating to charity. So tahast all going well as well.
Standing OH Press (strict chest to lockout)
170x3x3 PR
Conventional DL
405x2 PR Shut it down after these and switched to Snatch Grip
275x3
335x3 PR
Pullups
BW+20 x 5,4,4
Power Shrugs
315 x 8 x 3 sets
Ab rip downs
Some arm crap
Switched on the DL because I am still incredibly sore from Mondays squats. Two straight months of squatting and DLing 2-3 times a week is catching up to me. Will probably front squat Friday, then cut out the DLs altogether next week as I get ready for another 5x5 run.
Might even stick with the snatch grips for some variety. Got the idea for the power shrugs from this site: www.elitefitness.com/forum/4712284-post319.html
Interesting application to Olympic lifting.
Sure do thenm I wouldnt say not do anything really Id just use straps OR Snacth grip in most cases. One of the things IMO of snatch grip is how it taxes the grip going that wide etc.
The added ROM sure use it, hell who am I use straps as well LOL find what works just my 2cc.
B) Incline DB Bench
80x12 90x18!! (PR +2 reps)
90x11! (toast)
C) Serratus Press
225x10
295x8
345x8 345x8 (PR +5lbs)
D) Lateral Delt Raise
25x10
35x10 45x10 (PR +2 reps)
E1) Hanging Leg Raise
x25
x10diag
5+5x5
E2) Rope Crunch
80lbs
x25
x10diag
5+5x5
Man, serious lack of sleep +1 Red Bull +2 Spike and some really good music and it all came together today.
I really found the groove on bench…just getting the traps pulled under a half inch more and I was very strong out of the bottom. I almost went for a 6th rep on the 5th set, but ended it on a positive note rather than failure.
PR’s across the board. Even on Abs I added an extra 5 reps to just about everything.
If I could bottle the energy from this session and sell it, I could retire 30 years early!
Did I say Hell Yeah! already!?!
[/quote]
you had some whoreish… I mean… freakish strength today. Red bull gives you whoreish tendencies… or something like that.
Box Squats (2" below parallel) - Loose squat suit straps down and loose belt
295 x 2 x 2
315 x 3 x 2
335 x 3 x 2
Speed pulls (conventional)
315 x 4 x 1
Pull-throughs 4 x 15
Ab pulldowns 4 x 15-20
Notes: Speed was great on all the squat sets, but I felt the form didn’t really get spot on until I reached my first set with 315.
For the pulling, I decided to put on the EVIL Metal Deadlift suit and see if I couldn’t get it broken in a little more. The first time I used this damn thing the straps were so tight that I had the nastiest bruises on my traps and chest. Hell, I wasn’t even able to get down to the bar.
Things went a little better this go round as I was able to get one strap up by myself, though the second one did take 2 guys to pull up. Getting down to the bar was a lot easier and I managed to position myself just right (sans belt), and once I started the pull I nearly fell backward as the weight flew off the floor like it was only 135.
I still ended up with some red marks and bruising on the traps, but nowhere near as bad as last time.
I recommend anyone who has yet to do so, you should try pulling in one of these things just to say you’ve done it. Afterward, just be sure to wear a stylin’ wife beater so everyone can admire your beauty marks.
Just two major training sessions left before the pre-meet deload begins. Plan on hitting bench and squat openers on Friday and Sunday, respectively.
[quote]Phill wrote: see all this is why this thread is great more then one way to skin a cat were all finding what works for Us and sharing that for others to try
Got more work done today, green rock up, new vanity set, more framing etc etc. No pics today just no time
Im sore in a good way really did hit my back chest and shoulders well the other day, Legs a touch sore today Back all good raring to go
Oh passed the first stage of joining a new gallery, an art collective. I go nexty month for a question session then if pass that will be up in the gallery showing 365 days a year and a 1 person show every year, also have an interview for a local magazine want to do a story on me my art, and more donating to charity. So tahast all going well as well.
Phill[/quote]
we need to see some of your art, Phill. I was an art major in high school and the first year of college.
second training session going solo. But the word has gotten around that I’m on the prowl. I had three guys come up to me tonight interested in training with me. I think I need to come up with an application. If I had one it would look something like this…
Do you workout or train?
How many years have you trained? for the smart ones… I just answered #1.
Have you ever passed out, puked or wanted to die during a training session? If no, there’s no need to continue wasting my time.
What does ME, DE, and RE short for?
Do you know what the maxipad solution is? this is an extra credit question.
Do you currently or have you ever done curls in the squat rack?
Which of the following best describes you? a) I want to get jacked just like Brad Pitt in Fightclub
b) I want to be strong like bull
c) I want to have functional strength…
Do you own a pair of weightlifting gloves, valeo belt(sorry 4est:), atomix shoes, or TMichael boat neck sweatshirt?
Have you ever uttered these words? “feel the burn”, “keep those buns tight”, Hey, buddy, do you need me to scrub your tant for you?"
What was the date of your last PR on the squat, bench and dead?
I think that pretty much covers it… oh… my training was exactly the same as last ME bench day. nothing special. I did some ballistic pushups though. I also did some wrist curls. I really felt the burn while keeping my buns tight and finished the training with a good thorough tant scrubbing.
In a 24 hour Fitness with Octagonal weights and and waiting for the people doing pushups in the squat cages…
Damn how do you get PRs in the squat and deadlift in the same workout?
Usually after a PR of either I fell like puking and can barely knockout a set of bicep curls.
Good job[/quote]
4 day layoff doin’ absolutely Nothing and eating a bunch of whatever was in front of me, next to me, behind me and things that weren’t mine…
Strangely, the cleans felt light after the deads. I must have been out of my mind from the altitude here in Denver. Sure am looking forward to working out in my garage again.
[quote]maraudermeat wrote:
we need to see some of your art, Phill. I was an art major in high school and the first year of college.
meat[/quote]
Man thx for the interest easiet way is post my website It doesnt have the last 4-5 things ive done in the past few months need a new camera first for goods images but has everything prior to that
Art major, no wonder your so damn normal top me in your oddness. Everyone else is just fucking strange LOL
A. FRONT SQUAT: bar x 5, 135 x 5, 185 x 5, 225 x 3, 265 x 1, 305 x 1 (PR), 315 x 1 (smoother than 305, PR), 325 x 1 (tough but nice PR!!)
295 x 1, 275 x 1, 1, 1 225 x 2 (fried on these)
B. Snatch Grip DL, all overhand grip: 225 x 6, 275 x 6, 295 x 6 (PR),
put on straps, stayed overhand: 315 x 6, immediately after 225 x 6
these killed me
C. 3 sets of super setted leg raise and cable crunch, 3 sets TKE’s and hip flexor stretches
in and out in 80 mins with a long (10 -15minute) warmup
Definitely liking that I smashed those PR’s.
Love the front squat snatch grip DL combo!!
For now, I must eat and rest, for I need to be in the gym again in less than twelve hours before work.
[quote]maraudermeat wrote:
ME bench (but not really)
second training session going solo. But the word has gotten around that I’m on the prowl. I had three guys come up to me tonight interested in training with me. I think I need to come up with an application. If I had one it would look something like this…
Do you workout or train?
How many years have you trained? for the smart ones… I just answered #1.
Have you ever passed out, puked or wanted to die during a training session? If no, there’s no need to continue wasting my time.
What does ME, DE, and RE short for?
Do you know what the maxipad solution is? this is an extra credit question.
Do you currently or have you ever done curls in the squat rack?
Which of the following best describes you? a) I want to get jacked just like Brad Pitt in Fightclub
b) I want to be strong like bull
c) I want to have functional strength…
Do you own a pair of weightlifting gloves, valeo belt(sorry 4est:), atomix shoes, or TMichael boat neck sweatshirt?
Have you ever uttered these words? “feel the burn”, “keep those buns tight”, Hey, buddy, do you need me to scrub your tant for you?"
What was the date of your last PR on the squat, bench and dead?
I think that pretty much covers it… oh… my training was exactly the same as last ME bench day. nothing special. I did some ballistic pushups though. I also did some wrist curls. I really felt the burn while keeping my buns tight and finished the training with a good thorough tant scrubbing.
meat
meat[/quote]
Hey at least you got to freshly scrub your taint LOL
Man if ANYONE away from this thread got the extra credit question man youd have a partner for fucking life LOL
Grreat interview about covers it. Only other option find a mindless highschool kid that no matter his size just is a little not right upstairs and just wants to lift crazy shit. Those are even getting hard to come by in the magazine cover underwear model wantabe days
see all this is why this thread is great more then one way to skin a cat were all finding what works for Us and sharing that for others to try