Doesnt look like much my ass bro. thats some killer loads nice work and congrats on the PR
Phill
[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.
[quote]Kalle wrote:
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]
Man I hear you on rushing I was trying that prior to the injury and a bit now. Gotta get that load up for the comp. I do agree I think youll see better progress if you back off a bit and not just go for singles. Hit some 3 rep and 5 rep shit. It will make you stronger and get better technique on the log.
Very hard to get good technique on a Max effort. But nailing the tech on high but not maximal loads will help the max attempts. That said I need to follow my own advice
Honestly seldom do I really time the rest on speed work dynamic day sometimes and days like today events day and getting conditioned other then that if im going heavy I try and rest longer then I feel I should and other work, long enough to come back and hit it hard again
Phill
[quote]teotjunk wrote:
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
[quote]teotjunk wrote:
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
teotjunk
[/quote]
that sounds fine to me. On accessory stuff I keep it short but on the heavy stuff, I will wait until i feel completely recovered. that may be 3 minutes or up to 10 minutes. It all depends.
[quote]novaeer wrote:
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]
I’m of the mindset that whatever happens happens. I’m kinda stupid that way. I don’t worry about anything. I’ve gotten pretty good at clearing my mind of everything before my set. On the heavy sets I may stand there for quit some time clearing my mind. The worst thing someone can do is say “let’s go” I have a tendency of snapping at folks that do that.
As for my magic drawwwws… I have a pair of Inzers. I can’t remember the style but they aren’t the power pants. I like them becuase they don’t give me any leverage advantage but they keep my hips tight.
Congrats on the big PR Meat! so when is your first full meet?[/quote]
Hopefully in the fall. I need to get working on my dead. It has fallen into the Land of Shit. I can’t keep all three lifts up at the same time. I get one up and another falls. I get two up and then the third drops to shit. I don’t get it.
There is a wall clock in the gym where I train, so on my supplemental stuff, I try to start a new set every 2nd minute. Usually a set of 10 or so takes about 20-30 seconds so that’s like a minute and a half.
On ME stuff I will take a long time. I put on my belt or sit down on the bench after 3 or 4 minutes, but sometimes it will take me another 2 or 3 minutes of getting set, psyched up and just plain waiting until it “feels right”. On DE work, it kinda depends.
When I do the med ball throws, I start a set every minute and my speed is still the same. On dynamic lower body stuff usually I need closer to 2 minutes.
Sometimes towards the end I cut down rest periods or start doing other shit (like my rotator cuff work) during the rest periods just because sometimes I need to hurry and get the fuck out.
Welp my right tricep dosn’t fell to great today, It dosn’t hurt just walking around or anything but I can fell it if I try to do some light curls or presses…
Nothing major, just a strain… I hope everything is OK for events on Sunday. Tire flips, farmers walk, and keg carrys are not going to work if my arm is still recovering.
Friday - July 6th
Planned on doing a M/E lower today and hitting some front squats but my lower back felt like hell and my allergies were also really bad so I ended up doing alot of single leg stuff and running.
Single Leg Squat: 25x8x2, 40x8
Single Leg RDL: 45x10, 50x8, 55x8
Back Extension: BWx20x2
Lateral Shrugs: 15x12x3
Track Tempos - 4x
It was pretty good all things considered. I hope everyone else had as good a 4th of July as I did, lol.
[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.
[quote]Kalle wrote:
Welp my right tricep dosn’t fell to great today, It dosn’t hurt just walking around or anything but I can fell it if I try to do some light curls or presses…
Nothing major, just a strain… I hope everything is OK for events on Sunday. Tire flips, farmers walk, and keg carrys are not going to work if my arm is still recovering.[/quote]
Fuck I hear you after yesterday the tires, Famers and the Saddams mu forearms and grip are shot. Woke me up a few times.
My fears earlier in the week about overtraining were thankfully Bullshit! Yesterday was DE Lower and went well. Today ME Upper and it went really well. Hadn’t done any overhead pressing for about 4 or 5 months so i was pleased with 90KG on the push press. (Really want the 2 plates/100KG).
Just for the record, my 2cents on the rest period debate goes as follows…
-for speed benching/squatting i use about a 1 minute rest.
-for speed pulls about a 30sec to 1 minute rest period.
-for supplementary work me and my training partner use “i go, you go”, so prob 45sec to a minute and a half.
-for ME we start off “i go you go”, then as the weights get heavier we lengthen the rest times. However, since my GPP improved i dont actually rest that long between top sets. Prob 2 minutes 30 max.
My gym does not have boxes to enable me to do the low box squat so I was thinking of doing this variation. On the power rack, I will set the pins lower than for my usual squat.
I will then lower the weight down to
pins and rest the barbell on it (which means at this point I will be a few inches below the parallel and it will be the pins supporting the weight rather than me). Then from here I will bring the weight up. Will this have the same effect ?
I currently do a 12 week cycle. I train for 12 weeks and rest a week and then start another 12 week cycle. My last twelve week cycle I increased my bench by 15 pounds and my squat by 20 pounds.
Is this too slow ? I mean if I was doing everything correctly how fast can I progress? I do the standard 4-day template although I don’t really do any GPP although I cross train by doing kickboxing twice per week.
[quote]teotjunk wrote:
My gym does not have boxes to enable me to do the low box squat so I was thinking of doing this variation. On the power rack, I will set the pins lower than for my usual squat.
I will then lower the weight down to
pins and rest the barbell on it (which means at this point I will be a few inches below the parallel and it will be the pins supporting the weight rather than me). Then from here I will bring the weight up. Will this have the same effect ?
teotjunk
[/quote]
the answer is simple…yes and no. I do these at the end of my full ROM squat. they are great for developing power out of the bottom and really teaching yourself to stay tight in the hole BUT… when using a box you should relax the hip flexors once you sit on the box.
you can’t do that when just using the pins. you can easily make a box out of 2 x 4’s and some plywood or if your gym has the aerobic steppers- you can stack them. I think both box squats and using the pins are an excellennt variation.
[quote]maraudermeat wrote:
teotjunk wrote:
My gym does not have boxes to enable me to do the low box squat so I was thinking of doing this variation. On the power rack, I will set the pins lower than for my usual squat.
I will then lower the weight down to
pins and rest the barbell on it (which means at this point I will be a few inches below the parallel and it will be the pins supporting the weight rather than me). Then from here I will bring the weight up. Will this have the same effect ?
teotjunk
the answer is simple…yes and no. I do these at the end of my full ROM squat. they are great for developing power out of the bottom and really teaching yourself to stay tight in the hole BUT… when using a box you should relax the hip flexors once you sit on the box.
you can’t do that when just using the pins. you can easily make a box out of 2 x 4’s and some plywood or if your gym has the aerobic steppers- you can stack them. I think both box squats and using the pins are an excellennt variation.
good luck.
meat
[/quote]
what is 2 x 4’s
I currently use this 6 max effort exercises for my max effort Squat day. I change my exercises every two weeks and hence a twelve week cycle
1 Summo Deadlifts
2 Deadlifts off Mats
3 Deadlifts
4 Front Squat
5 To be determined
6 Squats just below the parallel
For No 5 max effort exercise I am deliberating this three options
a. Full ROM squat
b Low Squat using the lower pins which I just described
c Box Squats
Of course if I really want, I can create a box, it is just that I am not sure the gym would allow me to keep box in the gym. Last time I wanted to keep some equipment in the gym for plyometrics and they would not permit it and hence I was thinking of either using options a or b as my max effort exercise. What do you think ?
[quote]teotjunk wrote:
maraudermeat wrote:
teotjunk wrote:
My gym does not have boxes to enable me to do the low box squat so I was thinking of doing this variation. On the power rack, I will set the pins lower than for my usual squat.
I will then lower the weight down to
pins and rest the barbell on it (which means at this point I will be a few inches below the parallel and it will be the pins supporting the weight rather than me). Then from here I will bring the weight up. Will this have the same effect ?
teotjunk
the answer is simple…yes and no. I do these at the end of my full ROM squat. they are great for developing power out of the bottom and really teaching yourself to stay tight in the hole BUT… when using a box you should relax the hip flexors once you sit on the box.
you can’t do that when just using the pins. you can easily make a box out of 2 x 4’s and some plywood or if your gym has the aerobic steppers- you can stack them. I think both box squats and using the pins are an excellennt variation.
good luck.
meat
what is 2 x 4’s
I currently use this 6 max effort exercises for my max effort Squat day. I change my exercises every two weeks and hence a twelve week cycle
1 Summo Deadlifts
2 Deadlifts off Mats
3 Deadlifts
4 Front Squat
5 To be determined
6 Squats just below the parallel
For No 5 max effort exercise I am deliberating this three options
a. Full ROM squat
b Low Squat using the lower pins which I just described
c Box Squats
Of course if I really want, I can create a box, it is just that I am not sure the gym would allow me to keep box in the gym. Last time I wanted to keep some equipment in the gym for plyometrics and they would not permit it and hence I was thinking of either using options a or b as my max effort exercise. What do you think ?
teotjunk
[/quote]
2x4 = American slang for a 2 inch by 4 inch by whatever length wooden board.
I do something similar to you - a bottom’s up squat where I take the weight from the pins at parallel depth and stand up with the weight. A static start, no stretch reflex involved. It’s a good predictor for my power squat.
No reason not to cycle in the full ROM squat for max effort if you’re not competing. I do. It’s a nice change up now and then.
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?