7/3/07 Suck ass ME Lower
14" box squat
barxbunch
135x5
185x3
225x3
275x2
315x1
STOP! um when 185 fells heavy and 225 fells like 315 I should listen to my body and stop, I guess thats what happens when I walk around 100 degree vineyards for work and not starting to lift tell 9:15 PM, my mind and body where set in rest/getting ready for sleep mode and there was nothing I could do about it, I stoped at 315 before I hurt myself as that barely went up and any further exercises would just cause frustration…
Its what I get for not listening to my body, I might try again tommarow morning if I fell good…
[quote]Norweige wrote:
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
Agreed. We have it pretty damned good, don’t we?[/quote]
Hell yes we do!
Who else is going to watch an AMERICAN bring back the mustard belt tommarow morning? He happens to be from San Jose, CA also, badass.
Keep it up, and look forward to a killer report in 3 weeks
Phill
[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]
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.
400 lb tire 60 feet on slight incline
Few singles, doubles etc to warm up
Up x 34.6, 32
Down x ??, 31
Man I need to get a lot better at these, sure was/am sore from yesterday but Im SLOW in the transition!!
the times are close hard to time yourself so they are a bit long.
Log Clean and Press
120 x 3
140 x 3 x 3 sets
170 x 3 x 4 sets
These will help I think Im bad at this log thing sure only had a month with a log pre injury and now three sessions post but im convinced you want to get a good log press you need to press a log. Im just bad at these
chain yoke on slight incline
335 x 60 feet
Up x 1
Down x 1
335 x 120 feet w/ u-turn
2 sets
These were the highlight. Yes its very light but these went FAST and Im getting the breathing down etc.
Light sled drag forward back ward side ways etc etc just keep going DON�??T stop 9 minutes
Its glaring that I just need a LOT of event work. A LOT!! Ive only done many a few times ever or a few times since the injury and it shows. But hey Nowhere to go but up and this was a step in the right direction.
Everyone have a great 4th
Oh and that total body ME shit kicked my ASS, im just fucked, physically, mentally, etc LOL. Feel like a half sucked throat lozenge.
Clean and Jerk
52.5kg x 3
62.5kg x 2
72.5kg x 2
82.5kg x 1
87.5kg x 1 (need to drive under bar more)
92.5kg x 1
97.5kg x 1 (PR!)
100kg x 1 (PR!!)
Yes! Last time I got a PR was a month ago (that’s a long time coming for me). Interestingly enough, both PRs felt relatively easy. I know I’ve got 105-110 in me. I think the week off did me good. My right arm had been bothering me but feels fine now. Also, some minute changes to my jerk technique have helped a lot.
Push Press
72.5kg x 3
72.5kg x 3
72.5kg x 3
72.5kg x 3
72.5kg x 2
One-Arm DB Incline
50lbs x 8/side
50lbs x 8/side
50lbs x 6/side
Self-Supported DB Row
60lbs x 8/side
60lbs x 8/side
60lbs x 8/side (last set kind of sloppy)
Barbell Curl
30kg x 8
30kg x 6
30kg x 4
Scap Wall Slide
BW x 12
BW x 12
Getting really excited for the Empires. I’m currently shooting for an 85kg snatch and a 105kg clean and jerk. Thanks again for the encouragement fellas.
Kalle, I would definately recommend implementing the Olympic lifts. Nothing can match them as far as power production and fun factor.
Sumo deadlift
135 x 5
225 x 5
275 x 3
315 x 3
365 x 3
385 x 3
“Speed” DLs (~5" deficit)
315x6x3
Incline (practically vertical) sit-ups
BWx3x6
Notes: I feel that my hip strength is a lacking just a bit so I’ve decided to incorporate sumo pulls into my deadlift work based on an article I read from Rick Walker on EFS. I have never given the sumo much of a chance in the past and today showed why–I absolutely suck at it.
Sumo is such a technique-driven lift and missing any point in the setup or lift, even @ just 85% of your max, feels heavy. I worked up to a top set of 385 for a triple; the first rep was kind of sad, but the last two were pretty good after I remembered to push off the floor then pull to the top. I stopped there, figuring to save some juice for next week.
I haven’t done deficit DLs since last Novemeber so I probably should’ve started off a little lighter and probably not so big of a deficit. But this lift is perfect for improving speed off the floor, so it’ll be a staple in this cycle. There wasn’t a whole lot of speed for the first couple of sets since it took me a little while to grease the groove.
A. Explosive med ball throws, light (4#) ball
5 sets of 6
B1. Push Press w/ 135# x 3
-60 seconds rest-
B2. Wide-grip pullups, bw x 3
-60 seconds rest-
-done 10 times… so 10 x 3 on each-
C. Weighted Pushup strip-set
45#/35#/25#/bw done continuously
16/2/1/3 reps
Comments:
Went pretty well today. Definitely feeling real explosive with the med ball throws and throwing 135# up like it’s nothing on the push press now. Going to bump the weight up a little and go back to 10 x 2 on the push press for next week. Other than that, not much else to comment on.
Snatch Grip Deadlift
Worked Up to
345x5
355x5x2sets
Chin Ups 8x3 (30second rests)
Bw+10
Power Shrugs
335x8x3
45 Degree Back ext. w/ DB at chest
60#x8
75#x8x2 sets
Doesn’t look like alot on paper but I was definitely whooped afterwards. I was working on about 2 hours of sleep so I was a little more fatigued than usual. Still hitting all my reps. I like the DB OHs, I do them free-standing so they give my core a workout too.
Hey thats good sumo pulling if you never do them. Keep at it if its anything like making the conversion from Sumo to conventional youll make killer progress pretty quick. I went from sucking balls in the con, to hitting 600 for a few and being withing striking range of my sumo in about an 6 week time and it will help those hips etc.
That said Sumo like you said a LOT technique and they from not doing them just feel funny as hell now
Again nice work and will be interesting to see how you progress with them
Phill
[quote]novaeer wrote:
Wed 07/04/07
Deadlift day
Sumo deadlift
135 x 5
225 x 5
275 x 3
315 x 3
365 x 3
385 x 3
“Speed” DLs (~5" deficit)
315x6x3
Incline (practically vertical) sit-ups
BWx3x6
Notes: I feel that my hip strength is a lacking just a bit so I’ve decided to incorporate sumo pulls into my deadlift work based on an article I read from Rick Walker on EFS. I have never given the sumo much of a chance in the past and today showed why–I absolutely suck at it.
Sumo is such a technique-driven lift and missing any point in the setup or lift, even @ just 85% of your max, feels heavy. I worked up to a top set of 385 for a triple; the first rep was kind of sad, but the last two were pretty good after I remembered to push off the floor then pull to the top. I stopped there, figuring to save some juice for next week.
I haven’t done deficit DLs since last Novemeber so I probably should’ve started off a little lighter and probably not so big of a deficit. But this lift is perfect for improving speed off the floor, so it’ll be a staple in this cycle. There wasn’t a whole lot of speed for the first couple of sets since it took me a little while to grease the groove.[/quote]
Snatch Grip Deadlift
Worked Up to
345x5
355x5x2sets
Chin Ups 8x3 (30second rests)
Bw+10
Power Shrugs
335x8x3
45 Degree Back ext. w/ DB at chest
60#x8
75#x8x2 sets
Doesn’t look like alot on paper but I was definitely whooped afterwards. I was working on about 2 hours of sleep so I was a little more fatigued than usual. Still hitting all my reps. I like the DB OHs, I do them free-standing so they give my core a workout too.
Everyone enjoy their holiday and be safe![/quote]
I agree really like the one arm db Pressing that and one hand snatches almost both more core moves then anything
ME bench-
decided to go to 3 x 3 on the bench for awhile. I liked it much more than the 5x5. I still had some strength for the rest of my training. I’m still feeling out my starting weight.
bench
0x10
135x5
225x4
315x2
455x3x3. I’ll probably go to 475 next week.
Dumbell incline
140’s x 10
140’s x 16
140’s x 12 paused
barbell holds- I like to throw these in every few weeks because it makes the working weight feel lighter.
585 x 30seconds
675 x 16 seconds
rack lockouts
585 x 3
585 x 3
pec dec - drop set
stack x 15 - 190 x 22 - 110x 43
I do them every now and again but I rarely go above 315 for sorta speed pulls. I have worked up the weight and managed to get the ugliest 475(?) you’ve ever seen (probably not a legit lift if I had to guess); however, that was in a pair of double ply Metal Pro briefs.
It’s funny you say that about the form. Every time I pull myself in to position, I just have this feeling I’m gonna fill the underwear with a log or two. …And the looks sumo DLs draw from the average gym-goer - I get the feeling they think I’m doing something perverted.
[quote]Phill wrote:
Hey thats good sumo pulling if you never do them. Keep at it if its anything like making the conversion from Sumo to conventional youll make killer progress pretty quick. I went from sucking balls in the con, to hitting 600 for a few and being withing striking range of my sumo in about an 6 week time and it will help those hips etc.
That said Sumo like you said a LOT technique and they from not doing them just feel funny as hell now
Again nice work and will be interesting to see how you progress with them
Well getting down to crunch time. Got a healthy dose of the 3 R’s yesterday Rest, Relaxation, and Ribs and feel much better today. Going to have another short 3 event session today and then one more on saturday weather dependent. Id like to do a longer session in the sun and heat all the events I can. Everything but the 18,000lb truck pull I need a harness etc.
A. Dumbbell Bench Press 70 x 14 (PR +2 rep)
70 x 6
70 x 4
70 x 3
70 x 3
B. Fly
40 x 7
40 x 7
40 x 7
40 x 7
C1. Tate Press
30 x 8
30 x 8
35 x 8
35 x 7
C2. Chest-Supported Rear-Delt Raise
20 x 12
20 x 12
20 x 12
20 x 12
D. Face Pull
75 x 12
75 x 12
75 x 12
75 x 12
After hurting my back on Tuesday, I got my wife to massage it a bit and it felt a little better. Yesterday, I was able to move around without worrying too much about it. There is still a little bit of aches and pain today, but only when I’m doing any kind of rotation-type movements. So, I went ahead and went to the gym anyway.
I’m glad that I was able to complete my session today as planned. I was waiting to see if my back would hold me back on any of the movements, especially the back exercises, but I didn’t feel any pain, so I kept going. I guess we’ll see how my lower body workout goes tomorrow, then I’ll get a couple of days of rest over the weekend.
I’m still trying to figure out the right weight to use for RE days. I understand if I’m actually moving a good amount of weight, 50-60% would be enough for RE days. But, I’m not exactly pressing the world right now, so when should I change the weight for RE exercises? I hit 14 reps today in my DB press, so should I try 75s next week and set a new baseline for RE? Or, should I stay with 70s until I can press those into the 20-30 rep range?
[quote]Phill wrote:
Well getting down to crunch time. Got a healthy dose of the 3 R’s yesterday Rest, Relaxation, and Ribs and feel much better today. Going to have another short 3 event session today and then one more on saturday weather dependent. Id like to do a longer session in the sun and heat all the events I can. Everything but the 18,000lb truck pull I need a harness etc.
Hope everyone had a great 4th
Phill[/quote]
Ribs are awesome!
I went to a work party yesterday at about 12:00 and ate plate after plate of ribs and tri-tip.
Damn I love free food
Harness truck pull should be no problem for you man.