First time doing DE work, felt good helped me concentrate on technique and speed, felt fast! 185 is 52% of 1 rep max so I think I’ll add a little more weight next time
I knew I need to do more 1 leg work, every other time I tried to do these I could barely balance when using my right leg. ALOT better this time, probaly do to farmers walks (and being stronger) left leg is still alot stronger than right. I’ll keep these in for awhile
Calfs fell pumped! liking the seated calf raise, makes my feet sore though! LOTS of stretch in my Nike Frees
OK I did some more reading, found some pictures, felt guilty so I went and did 2 sets of 8 with the natural glute ham raise, um yea I am sure I looked like a fool doing these, atleast no one could see me! and my hands hurt from catching myself, lol
I felt it alot in the uper part of my calf? Probaly do to them still being pumped/worn out.
I hoper it keeps up for you as well bro your kicking some serius ass. I have to get back to my triples etc now on lower body etc We3 have to go for whta has worked Ive been going for lots of 1RM’s and getting them but feel that coming to a close and its for me it seems the three RM’s that bring on those new 1rms’
Keep it going man, you may have just encouraged me to try and pull from the floor here REAL soon and push it a bit we’ll see what the arm says LOL
Good stuff
Phill
[quote]Modi wrote:
Phill wrote:
Hell yes thats a ton of work but cant argue with the PR whoring of late bro keep it up.m Hell I do more them most say you should etc but it works for me. will something work better?? dunno Im alawys up to try soemthing after giving current programs Good runs
Keep it Up
Phill
Yes, it’s a lot of frequency and intensity, but when you cut through all the warmups, it really adds up to 10-12 work sets…give or take…during my 5x5, and fewer during my real ME work.
I had forgotten how well I responded to 5x5’s until a few months ago. It’s been fun breaking PR’s on a regular basis lately.
My mantra has become Intensity, Consistency and Frequency. My nutrition has been very good for the past year, and I treat myself to cheat meals when I feel I need/deserve them, but it’s a huge component that was missing in the past.
Hopefully my next phase will treat me as well as the 5x5 phase.
Thanks for the encouragement from everyone, it definitely drives me to achieve more each time I step into the gym.
[/quote]
I say stick with those front squats a bit. With them being that close top your pressing moves in short time your likely to make great progress
Phill
[quote]Dre Cappa wrote:
6-22-07
Still 3x3 (I only list my work sets)
Close grip bench (index just outside of smooth)
235x3x3 (PR for 3x3)
Front Squat
205x3
225x3
245x3 (PR weights and reps)
Barbell Rows
205x3
215x3
235x3 with straps (PR)
I have to use straps at this weight, I injured my left wrist playing baseball years ago so my grip is weaker. It’s probably gonna be like that forever.
Accessory- DB flat bench
95x8x3 sets
Some arm superset
Workout powered by Spike, RATM and Slipknot. Is Norweige still with us? I haven’t been on as much and haven’t seen his posts. Good training all!
[/quote]
Hope that knee works itself out take care of that and be smart
Phill
[quote]novaeer wrote:
Friday 06/22/07
ME Bench/Shirt work
Bench press
Bar x a bunch
95 x 10
135 x 5
185 x 3
225 x 3
275 x 3
315 x 2 (added shirt)
345 x 2
365 x 2 x 1 (both attempts went up easy)
Focus of tonight’s session was to nail my opener under meet-type conditions, i.e. unrack weight and hold at arm’s length, pause & wait for press command, hold at top and wait for rack command. I made sure to wear the shirt loose during each attempt. I figure if I can hit my opener without pulling the shirt down, I should be OK come meet time.
Did a little assistance work afterward, nothing too strenuous just wanted to get a little pump going
-JM Presses 135x3x8
-Fat bar Lat Pulldowns 4x10
-Cable pushdowns 3x12
I decided to give JM presses a shot tonight, but wanted to keep it light because every time I’ve done these in the past I either torched my triceps or killed my elbows.
To build on Phil’s unfortunate accident, I committed a goof the other night that may force me to drop down to push/pull instead of doing the full power meet. I was carrying some dirty clothes down the stairs and I slid a little bit on the next to last step and my left foot hit the floor a little cockeyed.
Of course, my knee took the brunt of this and now it hurts some when I free squat below parallel. Taking the normal Rx of NSAIDs, Blue Heat wrap and light stretching.
I’ll see how the knee feels on Sunday and determine if I can test my opener. If not, I’ll give it a rest until Wednesday. If it doesn’t look good by then, maybe the time off up to the meet will help and I won’t have to puss out on the squat.[/quote]
I hate to even say it becasue something will prob then JUMP up, But seems with todays Final push I have got ALL of the very hard labor intensive stuff out of the way here on the crazy rebuild/remodel. It combined with the w/o’s etc was starting to take its toll.
Still tons of work to do but more simple hanging new sticks, grinding paint, drywall, finish work etc, labor but not like that of knocking down walls exposing foundations etc. Good stuff. nice seeing thins slowly come together as well and got my patio back for the most part
Just a thought–there’s something more freeing and ‘enchanting’ about training during the summer months, isnt there?
Everybody’s doing great work it seems.
6-22-07
Some Active Recovery
Ran through these exercises three times, took about 25 minutes, using 12-20 reps and looking for blood flow.
Push Up
Fat Man Pullup
DB Standing Press
Behind Neck Band Pull Apart
DB Front Squat
DB RDL
Band Pushdown
Band Curl
followed that with 20 minutes very low intensity on the treadmill.
Tonight’s goal was to get blood flow going, I’ve got some SICK soreness in my quads from my front squat PR. Felt good to get a pump (haha), and as I’ve mentioned I’m looking to lean out a wee bit so it’s great for that.
Slammed 40g of BCAA before and beginning of the session, just polished off some nice fatty beef and broccoli. Makes me happy.
Hey remember I made a chain yoke. Used it twice and maybe tomorrow if the damn rain sops. Have worked to trips with 500 pretty easy 50 feet and 600 the one time I tried for about 10 feet LOL.
Thought I was way behind as many of the solid state yokes are 700 Plus min comps. well just found this little tid bit guess Im not doing to bad and Ill say these things fry the core. Going to do them tomorrow again in the test run event day if it stops raining
anyway for those interested.
“Just so everyone knows …600lbs was the weight used at Stronger than All 2 last year, a LW Pro Wildcard show. out of the 30 competitors who used the 600lb chain yoke, only two completed the 100ft course (both 265ers who had trained on the yoke before.) Of the 19 231s, only 3 made it more than 31’”
Man knew the damn thing was a challenge not this much of one though
Edit while posting interesting lil tid bit found this answer By Mike Johnston interesting the part about the use of briefs, Thoughts??
"Strongman question. For strongman training what should the squat stance be? I am raw.
thanks
Steve,
A medium stance would be best for back squats and a little narrower for front squats. Of course unless you have a real aversion to briefs I would get some and practice a wide stance as well. Training in briefs will only increase your strength even when you aren’t wearing them. Even if you never plan to powerlift squatting in briefs is very important injury prevention and increased strength overall. "
[quote]Kalle wrote:
OK I did some more reading, found some pictures, felt guilty so I went and did 2 sets of 8 with the natural glute ham raise, um yea I am sure I looked like a fool doing these, atleast no one could see me! and my hands hurt from catching myself, lol
I felt it alot in the uper part of my calf? Probaly do to them still being pumped/worn out.[/quote]
Well, you are doing them on a calf machine, what do you expect?
Nah, seriously, you will feel them in the calf and even behind the knee. The first time I did them I was waiting to see what structure was going to tear first. They just felt that awkward and painful. They’ll come around with a little practice though.
Phill, I’m really hoping you can do that strongman competition. I’m glad that watching my progress has been encouraging you to train harder, but in reality, watching you bust your ass with a torn biceps tendon has been far more motivating to me.
(sniff, sniff)
Ok, enough of the emotional stuff, now get out there and tear that shit up today.
[quote]Modi wrote:
Kalle wrote:
OK I did some more reading, found some pictures, felt guilty so I went and did 2 sets of 8 with the natural glute ham raise, um yea I am sure I looked like a fool doing these, atleast no one could see me! and my hands hurt from catching myself, lol
I felt it alot in the uper part of my calf? Probaly do to them still being pumped/worn out.
Well, you are doing them on a calf machine, what do you expect?
Nah, seriously, you will feel them in the calf and even behind the knee. The first time I did them I was waiting to see what structure was going to tear first. They just felt that awkward and painful. They’ll come around with a little practice though.[/quote]
I think it was because I had just done 3x15 for my calfs and they where still a bit pumped, I fell the natty glute ham raise this morning for sure! some soreness in my glutes and hams.
When I tried them yesterday there was nothing comortable at all about them.
So just to make sure I have this right, you hook your ankle with the pad, keep your back flat and lower yourself down tell you pretty much fall than give yourself a little push at the bottom to start the lift (or a big push if your weaker) than repeat.
right?
A) Bench Press
barx40
95x20
135x12
185x8
225x3x3
235x3x5
B) DB Shoulder Press
60x10
75x6
90x5 100x8!! (PR +3reps)
100x6!
100x5!
C) Tate Press
35x10
45x8
55x8
D) Overhead DB Triceps Extension
80x12
90x12 100x20!!! (PR +8reps)
Speed felt great on the bench so I went up by 10lbs after the 3rd set. Felt good the whole time. Clock was broken so I had to estimate my 60seconds, and in reality probably was going a bit quick, but they felt good so no complaints.
DB shoulders are really starting to feel good. I haven’t pressed overhead since I screwed my shoulders up with heavy push pressing back in December. 3 rep PR with the 100’s!
Tate Press is still a bit iffy. I feel it a little too much in the triceps tendon, so I’m hesitant to push the weight up right now, but made up for it on Overhead Tri’s. Last time I did these I got 12 reps and thought I was going to burst a blood vessel. This time I cranked through the first 15 easily and then pushed through the last 5. Felt very strong, and much easier on the tendons.
In all fairness, last time I did DE bench, I followed it with close grip press to failure. Skipping this is probably why I did so much better on DB shoulders and tri’s…
[quote]Kalle wrote:
I think it was because I had just done 3x15 for my calfs and they where still a bit pumped, I fell the natty glute ham raise this morning for sure! some soreness in my glutes and hams.
When I tried them yesterday there was nothing comortable at all about them.
So just to make sure I have this right, you hook your ankle with the pad, keep your back flat and lower yourself down tell you pretty much fall than give yourself a little push at the bottom to start the lift (or a big push if your weaker) than repeat.
right?
[/quote]
Yes, that’s how I do them. You can make them easier by keeping your hands down by your hips or harder (how I do them) with you hands by your chest. This just changes the lever arm a bit.
[quote]Modi wrote:
Phill, I’m really hoping you can do that strongman competition. I’m glad that watching my progress has been encouraging you to train harder, but in reality, watching you bust your ass with a torn biceps tendon has been far more motivating to me.
(sniff, sniff)
Ok, enough of the emotional stuff, now get out there and tear that shit up today.
[/quote]
Just great seeing someone numbers so close to where I was.will get back to. Keeps me pressing on top get back there and beyond, lil friendly comp ya know.
Ill give er my best just feeling it out today ass still hurts a bit ran down a touch just see hoe the log cleaning, Kegs and tire go for most part