Good to hear it on the back and nice session bro keep it up
Phill
[quote]jthsiao wrote:
Thursday, 7/5/2007: RE Upper
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]
[quote]Kalle wrote:
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
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.
[/quote]
That aint nio shit bro on the ribs
Im hoping on the truck I have a bus to pull just need to get rope etc.Its kind of one of those mind over matter events just KEEP GOING!!!
Im just going to keep truckin on the rest of these events and see what happens this time Im 100% im getting my ass handed to me THIS time But ill give my all that I can at this point and have a blast
Hello to all. I am new to T-Nation. I have been using a Westside template for about 3 years now. I just graduated from Ball State University in Indiana with a BS in exercise science. I trained under Matt Wenning, director of training at Westside.
I just moved to Phoenix and found a kick ass gym here called Strength Works Gym. Having a hard time with my numbers since I don’t have a crew anymore, and I have lost about 15 lbs due to the heat. Here is what I did so far this week.
Monday, July 2
Concentric safety bar good morning w/3chains 1RM 290lbs
forward barbell lunges 3x8 95lbs
Roller Reverse Hyper, 320, let swing 4x12
GHR 3x8
lying band leg curls w/green 3x15
(took it easy on GM because I aggravated my back last week on band deadlifts)
Tuesday, July 3
Floor press, close grip, 1chain 265lbs
Kettlebell superset tri ext, flyes, chest press 35’s
Neutral pullups superset w/alt kbell row, hold at top 53’s
Supine lat bar cable row 3x12
Cable crunches
(My bench has gone down the most since I got here. I am ashamed of these numbers.)
Wednesday, July 4
Tire flip 350lb tire
sled walks 160lbs
(Just trying to throw some light strongman stuff in since we have the implements)
HOT!!! Was a very HOT and brutal hour and 20 mins today. Did this out in the sun upper 90�??s, I think if would have eating something solid close to this ti would have been BAD
warm up Sled Drag and band shoulder dislocates
1)Tire flip
U = uphill, D = downhill, 3minutes rest
400 x 3 ( 5 sets)
720 x 4D, 3U, 2D, 4U
-Tires were HOT!! Stored in sun
Need to remember to Drive into it
-Get gorilla grip
-Not bad all were about 25-30 second efforts still long ways to go
2)Log Clean and Press
2 minutes rest
120 x 5
140 x 3
170 x 3
190 x 3 Slight elbow discomfort
210 x 3 added wrist wraps No pain in elbow
220 x Nope Tendon said NOT yet
170 x 8
still limited by the clean not that my pressing is great, arm just said Nope
used belt first time it helped on the clean
-Hoping a good steel log will be easier to clean then that 8-9�?? telephone pole Ill do what I can the day of
Farmers, Uphill, down hill
5 minutes rest
130 x 100 feet 1 turn
220 x 126 feet 2 turns
220 x 102 feet 2 turns
Uphill
-Im pretty slow happy with grip need to get faster
-sweat was running down arms to hand etc didn�??t help
-Don�??t wear boots next time for this
Saddams
1 set for time
Stopped with hands and arms on FIRE at 1 min 20 seconds
Good session all in all, lots of sweating and just put the work in. Didn�??t rest much on a lot of this neeed to get someone to time me and do the big tire for 60 seconds etc see how many I can get. The last set went well on them I was driving much better etc even uphill. My smoking hot mail lady was delivering mail at the moment that helped
[quote]Phill wrote:
HOT!!! Was a very HOT and brutal hour and 20 mins today. Did this out in the sun upper 90�??s, I think if would have eating something solid close to this ti would have been BAD
[/quote]
Thanks for always keeping things in perspective for me. I was griping to myself about being my son’s caddie yesterday in the high 80’s here in San Diego while you’re training like a madman in high 90’s!
Keep up the good work! You’re an inspiration to me whenever I start to even think about slacking off.
A. Broad Jumps
6 sets of 5, set bests of:
9’1"
9’4"
9’6"
9’4"
9’7"
9’1"
B. Dynamic trap-bar deadlifts
10 sets of 2 w/ 225#
C. 1-leg RDL
3 sets of 10, holding 45# plates in each hand
D. Backward drags
6 plates for 80m
Comments:
This went real well today. I definitely felt explosive today and was jumping well on the broad jumps. I’ve found that I can pretty much jump 9’ with hardly any effort but it takes a lot more effort to get those extra inches. I started getting a little fatigued towards the end of the sets by the third set and after.
I actually hit my best jump on the 4th set, but my jumps at the end of the sets were not as good. Gotta build that work capacity. Everything else went well, I was throwing those deads up in the air, I’ll probably up the volume a little, bump up to 10 x 3 for a couple of weeks, then up the weight. Want to make sure I stay explosive though.
Backward drags were good but extremely tiring, going that far with heavy weight just kills you but feels good at the end when you just lie on the ground and try not to die haha.
[quote]Homecow wrote:
Hello to all. I am new to T-Nation. I have been using a Westside template for about 3 years now. I just graduated from Ball State University in Indiana with a BS in exercise science. I trained under Matt Wenning, director of training at Westside.
I just moved to Phoenix and found a kick ass gym here called Strength Works Gym. Having a hard time with my numbers since I don’t have a crew anymore, and I have lost about 15 lbs due to the heat. Here is what I did so far this week.
Monday, July 2
Concentric safety bar good morning w/3chains 1RM 290lbs
forward barbell lunges 3x8 95lbs
Roller Reverse Hyper, 320, let swing 4x12
GHR 3x8
lying band leg curls w/green 3x15
(took it easy on GM because I aggravated my back last week on band deadlifts)
Tuesday, July 3
Floor press, close grip, 1chain 265lbs
Kettlebell superset tri ext, flyes, chest press 35’s
Neutral pullups superset w/alt kbell row, hold at top 53’s
Supine lat bar cable row 3x12
Cable crunches
(My bench has gone down the most since I got here. I am ashamed of these numbers.)
Wednesday, July 4
Tire flip 350lb tire
sled walks 160lbs
(Just trying to throw some light strongman stuff in since we have the implements)
[/quote]
I’ve been to your gym back in the spring…good stuff!!
I hope we can help somehow if only to motivate your ass. As Im sure you can help us as well with advice etc.
Solid training now go eat something LOL. I agre on the heat man every damn year come summer time I drop lbs pretty quick in the heat even at higher intake. Seems right now Im doing OK think im actually getting leaner as I put some Lbs back on
Phill
[quote]Homecow wrote:
Hello to all. I am new to T-Nation. I have been using a Westside template for about 3 years now. I just graduated from Ball State University in Indiana with a BS in exercise science. I trained under Matt Wenning, director of training at Westside.
I just moved to Phoenix and found a kick ass gym here called Strength Works Gym. Having a hard time with my numbers since I don’t have a crew anymore, and I have lost about 15 lbs due to the heat. Here is what I did so far this week.
Monday, July 2
Concentric safety bar good morning w/3chains 1RM 290lbs
forward barbell lunges 3x8 95lbs
Roller Reverse Hyper, 320, let swing 4x12
GHR 3x8
lying band leg curls w/green 3x15
(took it easy on GM because I aggravated my back last week on band deadlifts)
Tuesday, July 3
Floor press, close grip, 1chain 265lbs
Kettlebell superset tri ext, flyes, chest press 35’s
Neutral pullups superset w/alt kbell row, hold at top 53’s
Supine lat bar cable row 3x12
Cable crunches
(My bench has gone down the most since I got here. I am ashamed of these numbers.)
Wednesday, July 4
Tire flip 350lb tire
sled walks 160lbs
(Just trying to throw some light strongman stuff in since we have the implements)
Ive had the jot of being in the SD area 5 times or so and every time no matter what part of the years its always friggin 80 LOL Just beautiful
Thx though bro Im hoping it will have me prepared for the meet its outside on black top and sure to be 90-100
Phill
[quote]jthsiao wrote:
Phill wrote:
HOT!!! Was a very HOT and brutal hour and 20 mins today. Did this out in the sun upper 90�??s, I think if would have eating something solid close to this ti would have been BAD
Thanks for always keeping things in perspective for me. I was griping to myself about being my son’s caddie yesterday in the high 80’s here in San Diego while you’re training like a madman in high 90’s!
Keep up the good work! You’re an inspiration to me whenever I start to even think about slacking off.[/quote]
well… I think I had a good 4th. I drank a good case of miller lite. so… today I felt tired, week and basically like crap. what better day to do some heavy squats!!
squats
0x10
135x6
225x4
315x4
405x2
495x1
585x1
675x1- put briefs on and knee wraps wrapped light
720x1 -wraps tighter
760x1- huge PR for me. I was told that I still had some in the tank by some random guy walking by. Yeah, right. you try unracking 760 walking it out, squatting it and then somehow reracking it.
leg press
8 plates x 6
16plates x 6
23plates x 6
23 plates + 190 lb guy walking by x 8
leg extensions
stack - 3 sets of 20 reps as fast as we could do them.
calves
it doesn’t look lik much on paper but the most brutal ones never do. I’m sure I will wake up tonight with a very painful ham cramp.
It was funny… while I was doing my last set of leg press. I called over another guy to help spot. In the middle of the set he says…“man, I smell beer.” I guess it was either on my breath or coming out of my pores.
[quote]maraudermeat wrote:
760x1- huge PR for me. I was told that I still had some in the tank by some random guy walking by. Yeah, right. you try unracking 760 walking it out, squatting it and then somehow reracking it.
[/quote]
Congrats on the new PR!
[quote]maraudermeat wrote:
leg press
23 plates + 190 lb guy walking by x 8
[/quote]
What excuse did you have to tell this 190lb guy to get him on the press? Maybe next time, you can upgrade and get a couple of cardio bunnies instead? I hear having them look straight down at your junk while hanging on for dear life does great for setting new PRs! And after the set, you can impress them with your creative use of feminine products.
[quote]jthsiao wrote:
maraudermeat wrote:
760x1- huge PR for me. I was told that I still had some in the tank by some random guy walking by. Yeah, right. you try unracking 760 walking it out, squatting it and then somehow reracking it.
Congrats on the new PR!
maraudermeat wrote:
leg press
23 plates + 190 lb guy walking by x 8
What excuse did you have to tell this 190lb guy to get him on the press? Maybe next time, you can upgrade and get a couple of cardio bunnies instead? I hear having them look straight down at your junk while hanging on for dear life does great for setting new PRs! And after the set, you can impress them with your creative use of feminine products.[/quote]
thanks hoss! I’ve never thought about it. I just say “hey, bud. do you mind getting up on the leg press?” everyone has always said “no problem”. My gym doesn’t have any cardio bunnies. It’s pretty much all dudes. the women that do train there are mostly heavier than the guy I had on the press.
I would like to enquire about the rests time you people utilize.
For supplementary exercises like tricep extension. I rest for 1.5 minute (the rep range I use is 3-6). For training accessory muscles like lats and shoulders. I rest about 1 minute (the rep range I use is 8-12) and for dynamic bench day, I rest about 30 seconds between sets
Nice PR on the squats. I hate walking out anything over four plates. I’m always afraid I’ll end up like the guys on the youtube videos whose legs go snap, crackle, pop,…Or missing the rack hooks when I’m done and dumping the bar. Some might disagree, but the monolift is one of the greatest inventions of all time.
LOL on the beer stink. Reminds me of a time I was at the gym and there was a guy about 10 feet away that reeked of SoCo. I had plenty during college, I’ll never forget that smell. He was only working out for about 15 minutes before he disappeared. I never saw him again.
BTW, what kind of magic underwear were you were wearing for your big squat.
[quote]maraudermeat wrote:
well… I think I had a good 4th. I drank a good case of miller lite. so… today I felt tired, week and basically like crap. what better day to do some heavy squats!!
squats
0x10
135x6
225x4
315x4
405x2
495x1
585x1
675x1- put briefs on and knee wraps wrapped light
720x1 -wraps tighter
760x1- huge PR for me. I was told that I still had some in the tank by some random guy walking by. Yeah, right. you try unracking 760 walking it out, squatting it and then somehow reracking it.
leg press
8 plates x 6
16plates x 6
23plates x 6
23 plates + 190 lb guy walking by x 8
leg extensions
stack - 3 sets of 20 reps as fast as we could do them.
calves
it doesn’t look lik much on paper but the most brutal ones never do. I’m sure I will wake up tonight with a very painful ham cramp.
It was funny… while I was doing my last set of leg press. I called over another guy to help spot. In the middle of the set he says…“man, I smell beer.” I guess it was either on my breath or coming out of my pores.
AGGGGGHHHHHHHHHHHHHHHHHHHHHHHHHHH!!!
the first attempt was oh so close but I pressed it out right in front of me, I got a horrible clean on it and didn’t get my head through.
2nd attempt, closer still pressed it to far in front of me right side went all the way to lockout, left didn’t which put some killer torque on my left elbow, so I droped it.
I felt DRAINED after these two attempts, got a late start again, shoulda drank some Surge during the training, I tried to do some light barbell curls to get back into it but it wasn’t happening. Light headed, dizzy, etc. Plus my left tricep/eblow felt like more pressing would be a bad idea.
So I quit in failure…
I need to change some stuff around here are some things this “workout” made me realize
no more doing the same exercise for ME work two weeks in a row.
no going for a 1 rep max two weeks in a row for upper body
I think I am going to strutcure ME Upper like this
week 1. 1 rep max log
week 2. 3 rep max axle
week 3. 3 rep max log
week 4. 1 rep max axle
Something along those lines, I think I need to do more 3 rep max stuff
No worries, you’ll get it next time. Forget the Surge, you just need to eat more ribs. I hear ya on the 1RM stuff for upper body. If I get it, I’m fried. If I don’t hit it, I’m fried and frustrated.
3RMs work well for me, too, but one thing I found that works for me if I am going to use singles on upper body (bench in my case) is not to actually go to an outright max. Instead go to about 85-90% of said max and do 3-5 singles. At those weights, you’ll strain but you can also focus on technique by trying to make each rep look the same. Food for thought. Good thing I ate ribs tonight.
HAHA yea ribs create PR’s thats for sure! but trying to stay in a weightclass sucks especially with my next comp not having 24 hour weigh ins. Weigh ins are 30 minute before the comp! Of course eating the same I have still managed to gain 4lbs?
if I hit a new overhead PR I am fried but the adrenline is flowing to carry me through the rest of the training.
I like the Idea of going for a bunch of singles at 85-90% I think that could work well for me. Problem is I think I have been rushing into some comps this year and when the event is 220 for REPS and you have yet to hit it ONCE in training yet it causes a bit of pressure and stress.
After my two comps in August I think I don’t plan on doing any comps for atleast 4-6 months and just getting stronger overall.
Thanks for the advice.
[quote]novaeer wrote:
No worries, you’ll get it next time. Forget the Surge, you just need to eat more ribs. I hear ya on the 1RM stuff for upper body. If I get it, I’m fried. If I don’t hit it, I’m fried and frustrated.
3RMs work well for me, too, but one thing I found that works for me if I am going to use singles on upper body (bench in my case) is not to actually go to an outright max. Instead go to about 85-90% of said max and do 3-5 singles. At those weights, you’ll strain but you can also focus on technique by trying to make each rep look the same. Food for thought. Good thing I ate ribs tonight.
As Im sure you can help us as well with advice etc.
especially with my next comp not having 24 hour weigh ins. Weigh ins are 30 minute before the comp! Of course eating the same I have still managed to gain 4lbs?