[quote]skidmark wrote:
LOL
Terry Tate - Office Linebacker
[/quote]
A classic, always funny.
Here is my new favorite
[quote]jthsiao wrote:
Tuesday, 7/3/2007: ME Lower
A. Box Squat
135 x 8
185 x 5
205 x 3
225 x 1
230 x 1 (PR +5 lbs)
235 x 1 (PR +10 lbs)
240 x 0
240 x 1 (PR +15 lbs)
205 x 4 (PR +1 rep)
B. Deficit Deadlift
185 x 8
235 x 5
285 x 1
335 x 1
355 x 1 (PR +20 lbs)
365 x 0
335 x 1
C. Barbell Hold
365 x 6 sec.
D. Glute-Ham Raise
BW x 8
BW x 8
BW x 8
BW x 8
I lifted like Modi, but end up feeling like Phill. 
I’m happy with my box squat PRs today. The weight didn’t exactly feel light, but there was just a little extra oomph that got me past the sticking point. On both my 240 attempts, I can feel that I was starting to lean forward. I need to work on keep my core tight. “Chest up, knees out!”
After doing all the heavy singles in the deficit deadlifts, I went on to do some grip work with barbell holds. At the end of the first set, I felt a quick pull of something in the middle of my back. I called it the end of my barbell holds at that point.
[/quote]
For what it’s worth, this is probably where I would have ended the workout. I train balls to the wall, but if I feel the start of a new injury, I almost immediately back off for the rest of that session. I’ve found that my injuries tend to be a lot less severe that way. Then come back the next day and feel it out.
Hats off to you for having the balls to come back and hit those GHR’s. Just make sure you don’t turn a 2 day injury into a 2 week injury.[quote]
Putting away the plates that I was using for the barbell hold was quite painful and I was contemplating calling it a day. But, if Phill can do squats with one arm, I damn will at least do my GHRs. So after grinding through four sets of GHRs, I finally went to the showers.
I’m not quite sure what kind of pain it is right now. It’s not a sharp pain like a muscle tear or a strain. It is a little bit dull, almost like I threw out my back or something. I just know that it hurts when I turn around, bend down, or try to pick up something. Good thing tomorrow is an off day. Hopefully with a good day’s rest, I’ll be back in the gym on Thursday for some RE work.[/quote]
Nice job on the multiple PR’s!
[quote]Modi wrote:
For what it’s worth, this is probably where I would have ended the workout. I train balls to the wall, but if I feel the start of a new injury, I almost immediately back off for the rest of that session. I’ve found that my injuries tend to be a lot less severe that way. Then come back the next day and feel it out.
Hats off to you for having the balls to come back and hit those GHR’s. Just make sure you don’t turn a 2 day injury into a 2 week injury.
[/quote]
Yeah, training smart is probably the right way to go. My back didn’t feel too bad doing the GHRs. It only hurts when I actually have to move my upper body, such as bending down to rack the plates back on the plate tree.
I guess we’ll see whether this turns out to be a 2-day injury or a 2-week injury. I was just starting to get into the program and start hitting PRs after the last week of baselines…
Oh well, I won’t let this get me down. However much time I end up missing, I know I will come back stronger and better than ever!
Well, since everyone is talking about it…I plan my recovery/back off/deload/whatever the hell you want to call it week for whenever I’m going to be traveling, or at the end of a planned training cycle.
I’ve found that if I don’t plan one, then I don’t take one, and training 6 days a week leads to quick overtraining/overreaching/again whatever…
This time I went 7 weeks between backoff’s.
07/03/07 - Recovery Day 2
A) Flat Bench
barx40
95x20
135x12
185x8
225x6
225x6
225x6
B) Seated Row (Double Single Handle)
80x12
120x6
120x6
120x6
C) Lateral Delt Raise
25x10
25x10
25x10
That’s it for me until next Monday. Heading out early tomorrow morning. No internet, no cable, limited cell phone reception…lot’s of BBQ, sun & relaxation, maybe a little boating if the seas cooperate.
Hopefully I can finish building the deck and firepit. I’ll snap a couple of photos if I’m successful. Should be able to keep active hauling all the concrete/lumber by myself.
Happy 4th to everyone! Set some PR’s while I’m away, because when I come back, I’m hitting it Mother F*cking harder than ever. Time to raise the bar another notch.
[quote]jthsiao wrote:
Modi wrote:
For what it’s worth, this is probably where I would have ended the workout. I train balls to the wall, but if I feel the start of a new injury, I almost immediately back off for the rest of that session. I’ve found that my injuries tend to be a lot less severe that way. Then come back the next day and feel it out.
Hats off to you for having the balls to come back and hit those GHR’s. Just make sure you don’t turn a 2 day injury into a 2 week injury.
Yeah, training smart is probably the right way to go. My back didn’t feel too bad doing the GHRs. It only hurts when I actually have to move my upper body, such as bending down to rack the plates back on the plate tree.
I guess we’ll see whether this turns out to be a 2-day injury or a 2-week injury. I was just starting to get into the program and start hitting PRs after the last week of baselines…
Oh well, I won’t let this get me down. However much time I end up missing, I know I will come back stronger and better than ever![/quote]
Good attitude my friend. Just listen to your body. Train whatever you can that doesn’t make the injury worse (notice I didn’t say train whatever doesn’t hurt).
I’ve had two minor back injuries this year, and I’ve been able to work around them, and push everything else with more volume until the back heals. Best of luck!
[quote]skidmark wrote:
LOL
Terry Tate - Office Linebacker
[/quote]
I wanna see Dave Tate - Office Powerlifter.
[quote]Kalle wrote:
Here is my new favorite
Hanley Strength-GIrls Rack Pull - YouTube [/quote]
Uhh, nice form some good heavy weights there. Definitely looking strong. Not staring at their asses. Solid effort there, way to come back and hit those big weights.
I’m going back to check on their form one more time…
[quote]jthsiao wrote:
Tuesday, 7/3/2007: ME Lower
A. Box Squat
135 x 8
185 x 5
205 x 3
225 x 1
230 x 1 (PR +5 lbs)
235 x 1 (PR +10 lbs)
240 x 0
240 x 1 (PR +15 lbs)
205 x 4 (PR +1 rep)
B. Deficit Deadlift
185 x 8
235 x 5
285 x 1
335 x 1
355 x 1 (PR +20 lbs)
365 x 0
335 x 1
C. Barbell Hold
365 x 6 sec.
D. Glute-Ham Raise
BW x 8
BW x 8
BW x 8
BW x 8
I lifted like Modi, but end up feeling like Phill.
[/quote]
ROFLMAO. I dont think thats a compliment LOL
Man nice little PR run
[quote]
I’m happy with my box squat PRs today. The weight didn’t exactly feel light, but there was just a little extra oomph that got me past the sticking point. On both my 240 attempts, I can feel that I was starting to lean forward. I need to work on keep my core tight. “Chest up, knees out!”
After doing all the heavy singles in the deficit deadlifts, I went on to do some grip work with barbell holds. At the end of the first set, I felt a quick pull of something in the middle of my back. I called it the end of my barbell holds at that point.
Putting away the plates that I was using for the barbell hold was quite painful and I was contemplating calling it a day. But, if Phill can do squats with one arm, I damn will at least do my GHRs. So after grinding through four sets of GHRs, I finally went to the showers.
I’m not quite sure what kind of pain it is right now. It’s not a sharp pain like a muscle tear or a strain. It is a little bit dull, almost like I threw out my back or something. I just know that it hurts when I turn around, bend down, or try to pick up something. Good thing tomorrow is an off day. Hopefully with a good day’s rest, I’ll be back in the gym on Thursday for some RE work.[/quote]
Rest up and take care of that back. A bicep is one thing bro a back that big business dont want to fuck it up
Phill
[quote]elliotnewman1 wrote:
Its funny you say that, im not a great sleeper either. I never fall asleep straight away when i want too and often wake up throughout the night. My bro is the exact opposite…he lays his head, falls asleep and wakes up 8 hours later. Simple as that! I think i have an overactive mind.LOL
[/quote]
YES!!! I actually think your right on the over active mind, stress etc. M<y prob mainly is always waking up and thinking about crap I need to do etc. Ah well such is life
Phill
[quote]4est wrote:
Mon 7-02-07
ME bench 1-Board
135 x 10
185 x 5
205 x 3
225 x 2
225 x 2
225 x 1, miss on 2
BB Floor Presses
185 x 12 [PR +2 reps]
205 x 8 [PR +3 reps]
205 x 7, miss on 8
205 x 6, R/P 15 sec@bottom +1
WG pullup
22 [PR reps and volume]
20
15
17
Chest supported Rear Delt raises
25 x 12 [PR +2 reps]
25 x 10
25 x 10
25 x 10
Notes:
Being the fashion and trend whore that I am. cringes I skipped last Friday’s workout. It seemed to be the deload week of choice. I was really tired and sleeping too much but did not feel over-trianed otherwise. When I started having skin breakdown hither and yon… well, that convinced me to skip a workout. You should always take care of your yon.
The gym has a few members who recently graduated high-school. They’ve been on vacation for the past month. Last night a few of them were back in the gym and they said, “damn, you’ve grown”. Hehe, thanks guys, I needed that.
Bench:
Form felt off. I had trouble concentrating. Floor presses felt great.
WG Pullups:
I usually nibble on some dried fruit a time or 2 during the workout. Somehow the fruit had become too warm and became UBERsugar. By the 3rd set of WGs, the massive insulin spike had crashed my blood sugar. That was complete with swirling lights, and blind spots. So I ate a little more fruit and did basically nothing for 15 mins or so. Then I drove to the corner and bought OJ and chocolate milk. … the workout resumed..
Rear Delt:
Definitely need to stay at this weight and just work form.
[/quote]
Nice workout bro and congrats on the new noticeable growth
Phill
A little early but just wanted to wish everyone a great Independence Day and put down the BBq and drinks just long enough once in the day to appreciate what the meaning of the day is. Then get back at the fun
Phill
[quote]Phill wrote:
ROFLMAO. I dont think thats a compliment LOL
[/quote]
Of course it’s a compliment. I was referring to your never-say-die attitude. 
The way you describe the pain sounds like something I had about 5 months ago after some heavy good mornings. Does the pain subside if you apply pressure to the problem area? If that is the case, just use some liniment, ice it and some high rep band good mornings (30+). Also, some foam roller work on the lower back should make it feel better immediately if it is the same thing I had.
[quote]jthsiao wrote:
Yeah, training smart is probably the right way to go. My back didn’t feel too bad doing the GHRs. It only hurts when I actually have to move my upper body, such as bending down to rack the plates back on the plate tree.
I guess we’ll see whether this turns out to be a 2-day injury or a 2-week injury. I was just starting to get into the program and start hitting PRs after the last week of baselines…
Oh well, I won’t let this get me down. However much time I end up missing, I know I will come back stronger and better than ever![/quote]
MONDAY - 07/02/07
Morning Session:
Sprint 8 x 30m @ 100%
Evening Session:
Power Snatch
40kg x 3
50kg x 2
55kg x 2
60kg x 2
65kg x 2 (PR Double)
70kg x MISS (didn’t ride it down)
70kg x 1
75kg x 1 (PR!)
80kg x 1 (10kg PR!!)
Un-fucking-believable. I just squat snatched 80 for the first time a week ago. Insane. My teamates say that I’m strong enough to snatch 100, it’s just a matter of CNS and technique.
Snatch Pull
80kg x 3
80kg x 3
80kg x 3
80kg x 3
80kg x 3
Traps are finally starting to kick in.
Squat
100kg x 6
100kg x 6
100kg x 6
Romanian Deadlift
110kg x 8
110kg x 8
110kg x 8
Ow, my ass.
Hanging Leg Raise
BW x 8
BW x 8
BW x 8
Sorry I haven’t posted in a while. Last week was a deload week and was to boring to post. 3 weeks until the Empires. It’s funny that snatching 80 was my goal because that’s what I’ll be opening with. Happy 4th everyone.
2007-7-3
RE Assistance Day Cycle 2
BB Bent Rows
185x5
235x5,5
235 (no thumbs) 3x5
BB Upright Rows
115 5x5
BB Curls
115 5x5
Small Band Pull-aparts
3x8
mini band pull-aparts
2x15
Notes: can get 235 for rows, but don’t own it. 1 more assistance cycle at that weight, no thumbs and I’ll call it good.
Skipped Pullups. Feeling like I’m about to get some upper respiratory infection. Glad there’s no workout tomorrow. May do grip. may not.
7/3/07- Tuesday- Upper Body
A)Defecit Deadlifts
250x4
300x2
350x1
405x1
445x1
495xMISS
B1)Incline Neutral Grip DB Bench
(75x5 85x4) 100x5 x6 x4
B2)Neutral Medium Grip Cable Row
255x5 x5 x5
Numerous hours later
C)BB Standing Military Press
135x6 x6 x6
an hour or so later
D1)Zottman Curl
40x8 45x7 (hammer) 50x8
D2)Hammer Strength Isolateral Row (plate loaded and per side)
180x6 205x6 225x5 180x6
E)DB Lateral Raise
40x12 x8
Notes: I was pretty pissed about the miss on the defecit deadlifts. But I knew it was probably stupid to even attempt them at the time. The bar definetly broke the ground, but considering every other factor in my life, there was no reason for a 15lb PR to take place. My hams and glutes were still sore from the barbell complexes a few days before, my snatch grip deadlift the week before had indicated that I was in need of a deload, and I have been doing a squat program as well.
I’ll finish up with MR’s modified 5x5 program this week with 330 for 3x5. The week after that will probably be a deload for lower body and then perhaps I’ll attempt the 495 defecit pull again.
Military pressed with the barbell pain-free for the first time since my surgery two years ago. Although, I haven’t tried militarys in about a year anyway. My working weight stayed the same as the last time though, haha. I may add these back into the mix.
Tonight is dancing cardio…all night longgg, all nigght.
-Matt
[quote]4est wrote:
Mon 7-02-07
ME bench 1-Board
135 x 10
185 x 5
205 x 3
225 x 2
225 x 2
225 x 1, miss on 2
BB Floor Presses
185 x 12 [PR +2 reps]
205 x 8 [PR +3 reps]
205 x 7, miss on 8
205 x 6, R/P 15 sec@bottom +1
WG pullup
22 [PR reps and volume]
20
15
17
Chest supported Rear Delt raises
25 x 12 [PR +2 reps]
25 x 10
25 x 10
25 x 10
Notes:
Being the fashion and trend whore that I am. cringes I skipped last Friday’s workout. It seemed to be the deload week of choice. I was really tired and sleeping too much but did not feel over-trianed otherwise. When I started having skin breakdown hither and yon… well, that convinced me to skip a workout. You should always take care of your yon.
The gym has a few members who recently graduated high-school. They’ve been on vacation for the past month. Last night a few of them were back in the gym and they said, “damn, you’ve grown”. Hehe, thanks guys, I needed that.
Bench:
Form felt off. I had trouble concentrating. Floor presses felt great.
WG Pullups:
I usually nibble on some dried fruit a time or 2 during the workout. Somehow the fruit had become too warm and became UBERsugar. By the 3rd set of WGs, the massive insulin spike had crashed my blood sugar. That was complete with swirling lights, and blind spots. So I ate a little more fruit and did basically nothing for 15 mins or so. Then I drove to the corner and bought OJ and chocolate milk. … the workout resumed..
Rear Delt:
Definitely need to stay at this weight and just work form.
[/quote]
Good work man,
I know what you mean it being a holiday I am seeing some family/friends I havn’t seen for awhile… The "“damn dude looking huge” comments are nice. Well untell you tell them your goal is to be 230-240 and they say you will ruin your “guts” being that big and than refrences a a best friends neighbors cousin who had some problem and was “big”
I just roll it off now and say “we’ll see, if it happens you can tell me I told yea so.”
7/3/07 ME Bench
Today was the first day since Saturday that that leaning forward/bending over didn’t become a ME exercise. My low and mid back were so fried from DLing recently I was useless until today, and still wouldn’t attempt any kind of heavy rowing movement.
I now realize I enjoyed deadlifting a lot more when I knew less about it and just tried to get 24-26 reps over the course of 5-8 sets. That got me to 455 the first time I ever tried a real heavy pull. It would seem to me a higher overall volume with 3-5 rep sets is in order. I need that practice.
Sometimes it sucks to be neurotic about this kind of stuff when you’re a little off base–not quite on the right path but really trying to give something that has worked for others a fair shot. When I stop listening to the annoying monologue in my head a little less and start listening to my body a little more things always go well. But I digress…
A)ME Flat DB Bench
20 x 8
40 x 3
60 x 3
80 x 3
100 x 3
115 x 3
130 x 4 x 3 (PR by 1 rep each set)
These felt great. I almost went for sets of 5, but that’s for next week.
B)Weighted Pullup=BW + 25 x 6 x 4 (PR)
Rep #6 of the 4th set was pretty ugly but I’m gonna count it. Last time I did these I did 6 sets of 4, but I flipped that biatch and did 4 sets of 6, which is a progression that works well for me. Not incredible numbers but I’ve never been so strong on these.
C1)Close-Grip Decline Bench=205 x 12, 10 , 10
C2)Face Pull=72.5 x 12 x 3
D)Hanging Pikes=8 x 3
NOTES: Things are going well in the upper body region, and Friday I’m going to do some low box squats for my ME movement and plan to solidly PR on those.
[quote]Phill wrote:
A little early but just wanted to wish everyone a great Independence Day and put down the BBq and drinks just long enough once in the day to appreciate what the meaning of the day is. Then get back at the fun
Phill[/quote]
Agreed. We have it pretty damned good, don’t we?
[quote]rockandrollsoul wrote:
MONDAY - 07/02/07
Morning Session:
Sprint 8 x 30m @ 100%
Evening Session:
Power Snatch
40kg x 3
50kg x 2
55kg x 2
60kg x 2
65kg x 2 (PR Double)
70kg x MISS (didn’t ride it down)
70kg x 1
75kg x 1 (PR!)
80kg x 1 (10kg PR!!)
Un-fucking-believable. I just squat snatched 80 for the first time a week ago. Insane. My teamates say that I’m strong enough to snatch 100, it’s just a matter of CNS and technique.
Snatch Pull
80kg x 3
80kg x 3
80kg x 3
80kg x 3
80kg x 3
Traps are finally starting to kick in.
Squat
100kg x 6
100kg x 6
100kg x 6
Romanian Deadlift
110kg x 8
110kg x 8
110kg x 8
Ow, my ass.
Hanging Leg Raise
BW x 8
BW x 8
BW x 8
Sorry I haven’t posted in a while. Last week was a deload week and was to boring to post. 3 weeks until the Empires. It’s funny that snatching 80 was my goal because that’s what I’ll be opening with. Happy 4th everyone.[/quote]
NICE!!
I would like to learn some olympic lifts, I think they could help me alot.