Dynamic Effort Upper Body
Speedbench, 2sec Pause, 2Mini Bands wrapped below the Bench
100/3 x10
Dips 1min Pause
BW/15 x2 - BW/12 x1 - BW/9 x1
BB bentover Row 30sec Pause
4x8 - 3x6
Rear Delt
3x15
Reverse Side Bend
3x12
Cuba Rotation
3x10
Shruggs Maschine
3x15
Morning conditioning. (Keeping it the same one more week not that it was HARD just I don?t want it to be, at times last week the workouts had ma a bit beat up so don?t want to over due this addition)
Body weight squats x 20
Push ups x 20
Sit-ups x 20
Day 1 Load ME=100
Went not as well as expected was hoping to go over 5 plates but stopped at 455 today. I was Not having the form I needed. Coming out of the hole fine and getting the depth but half way up was stalling hips would rise and was GMing it up.
A mix of things compounded I think. fatigue still from last Friday and going heavy on DL, sleep issues, im now getting lower, I didn?t know prior to having a partner I was Not getting the depth I needed by an inch or two and im 6kg/13lbs lighter now ( moving up though) so add those up and well no excuses still a disappointment but today Ill take what I got and build from there.
Dropped back down to the 405 to finish Strong those were going up with ease fast and working on getting that perfect form. Looking at just those It should have been an easy 5 plates, Just all went south with more load.
RDL’s
405 x6
455 x6
505 x 5
Barbell Lunges
65 x 6,
75 x 6,
95 x 5,4
Let the left leg set the reps
4A) Glute-Hams (or Back Extension)
100 x 6,5,5
4B) Hanging Leg Raises 3x??
Bw + 20 x 5,5,4 burnout with BW
Seated calfs two sets then a long extended drop set
crunches to B/O
Band for the neck off the power rack
All in all great w/o. Ill call this my real PR so far and build from here. Not happy but accepting it for today.I have regressed back to Shit from suck but hey im working it out.
Bodyweight = holding at 109.
Monday AM- ME Squat
A. Box Squat (about an inch below parallel)-
bar
135 x 10
185 x 6
225 x 3
275 x 1
315 x 1
365 x 1
405 x 1
415 x missed
B. Rack Pulls: 2 x 5 @ 475, 1 x 3 @ 545 (grip gave out on these, definitely need to do more grip work)
C. 1 Leg Back Extensions: 2 x 10 each leg
D1. Swiss Ball Medicine Ball Tosses: 2 x 20
D2. Lower Body Russian Twists: 2 x 15
E. Captains of crush grippers: 2 x 5-10 with trainer, 2 x 5-10 with #1
Monday PM-
Jiu Jitsu
Hey guys, I made this a thread and then, idiot that I am, realized I might get more help here.
I wanted to run this idea past you guys and see if you think it’s a good idea.
I’ve noticed on my bench press I have a good deal of trouble after the first inch off my chest, do pretty well at the midpoint and than explode at the top. I have used the floor press, and while I think it has helped, I think my issue is due to poor shoulder strength ( not only because I can’t military much but I don’t think my shoulders are very developed comparitevly.)
To adjust this, I’m going to screw around with my current template.
I’m currently using the westside speed bench sucks routine with a de bench day ( speed bench sucks consists of an me bench, heavy rack lockouts, shoulders and lats on one day.)(By the way, I’m a teenager on a decent bulk, I take breaks every 4 to 5 weeks and get at least 8-10 hours of sleep a day, so I think I can hadnle the intensity)
On my heavy day I plan to do two heavy lifts, almost two M.E. lifts. One will be my standard M.E. bench lift, the other will be a M.E. shoulder press.
On my other upper body day I plan to do shoulder work as normal and some type of lockout lift, though not as heavy (probably db floor presses or similar.)
Do you think this would go well to correct my problem at the bottom? I plan to only do it this way until I notice an improvement at the speed at the bottom.
Also, does anyone know any good lifts for M.E. work on the shoulders? I’m currently thinking cycling Seated Military presses, Standing military press, Push Press, Some dumbell overhead presses (although the idea of using these for M.E. is annoying). I’d like some more options.
[quote]Naphta wrote:
Also, does anyone know any good lifts for M.E. work on the shoulders? I’m currently thinking cycling Seated Military presses, Standing military press, Push Press, Some dumbell overhead presses (although the idea of using these for M.E. is annoying). I’d like some more options. [/quote]
See this link:
[quote]carter12 wrote:
See this link:
http://www.T-Nation.com/readTopic.do?id=1130919
[/quote]
Haha, thanks. I remembered doing a forum search, I wonder why this didn’t come up.
[quote]Naphta wrote:
Hey guys, I made this a thread and then, idiot that I am, realized I might get more help here.
I wanted to run this idea past you guys and see if you think it’s a good idea.
I’ve noticed on my bench press I have a good deal of trouble after the first inch off my chest, do pretty well at the midpoint and than explode at the top. I have used the floor press, and while I think it has helped, I think my issue is due to poor shoulder strength ( not only because I can’t military much but I don’t think my shoulders are very developed comparitevly.)
To adjust this, I’m going to screw around with my current template.
I’m currently using the westside speed bench sucks routine with a de bench day ( speed bench sucks consists of an me bench, heavy rack lockouts, shoulders and lats on one day.)(By the way, I’m a teenager on a decent bulk, I take breaks every 4 to 5 weeks and get at least 8-10 hours of sleep a day, so I think I can hadnle the intensity)
On my heavy day I plan to do two heavy lifts, almost two M.E. lifts. One will be my standard M.E. bench lift, the other will be a M.E. shoulder press.
On my other upper body day I plan to do shoulder work as normal and some type of lockout lift, though not as heavy (probably db floor presses or similar.)
Do you think this would go well to correct my problem at the bottom? I plan to only do it this way until I notice an improvement at the speed at the bottom.
Also, does anyone know any good lifts for M.E. work on the shoulders? I’m currently thinking cycling Seated Military presses, Standing military press, Push Press, Some dumbell overhead presses (although the idea of using these for M.E. is annoying). I’d like some more options. [/quote]
If you are weak off of your chest, all the floor presses and lockouts in the world won’t help you. Those exercises are used to bring up the top end of your bench. You hit the nail on the head when you said you have weak shoulders. You may also have a weak upper back. I would work in some pause work off the chest and some 1 board work. you can also do pin presses setting the pins in the power rack at your sticking point. also, dumbells will help becuase you can get them below where a bar would stop on your chest.
try varying your grip to bring more should into the exercise. your grip may be too narrow. also, be sure to tuck the elbows at the botton and flare at the top.
meat
Do more full range benching and Db Presses as an assistance.
RE Lower Body
Squat, raw
230/6 x4
Conv. Deadlift, raw
242/5 x4
Hercules Hold Barbell in Deadlift Lockout Position
135/20sec - 220/20sec - 308/20sec - (magnesia drauf) 396/20sec - 440/10sec - 462/5sec
The bars we have in our gym are very slippery and for meets you normally have a good bar with decent knurling, so i don’t think grip strength will be a limiting factor for a long time 
By the way… I feel the soreness right now, a few hours after training…
[quote]maraudermeat wrote:
Naphta wrote:
If you are weak off of your chest, all the floor presses and lockouts in the world won’t help you. Those exercises are used to bring up the top end of your bench. You hit the nail on the head when you said you have weak shoulders. You may also have a weak upper back. I would work in some pause work off the chest and some 1 board work. you can also do pin presses setting the pins in the power rack at your sticking point. also, dumbells will help becuase you can get them below where a bar would stop on your chest.
try varying your grip to bring more should into the exercise. your grip may be too narrow. also, be sure to tuck the elbows at the botton and flare at the top.
meat[/quote]
Agree and like I said in the other thread as well add in some paused presses off the chest Pause 4 seconds or so lose the stretch reflex and explode, or attempt to its likely youll have to grind out that bottom portion but it will raise your strength on the bottom.
Be sure and stay TIGHT the whole pause keep a VERY tight grip on the bar this will help kep the rest of you tight.
Thanks for the help guys.
A question on the pause work:
Is this usually done as a d.e. exercise? It seems kind of dangerous to work up on pauses presses with maximal weights unless it’s being done like a towel press.
I’m also going to go ahead and change some of the heavy lockout exercises for OH presses, I’ll probably alternate every two or three weeks to between a shoulder press and a lockout just to make sure, keeping both in as both muscles worked in acsessory lifts in the mean time.
Edit: I dug up Polliquin’s article on overhead pressing and the program he outlines is perfectly suited for use withen a westside template ( even pairs up with pullups!) so I thought I’d give that a go.
I geuss my plan is to continue my template, sub in some oh presses every once in a while for an m.e. lift and do some more pause and 1 board work.
Sure it could be ME paused work imo. But realize that your ME bench with a Long pause is Not going to be anywhere in the area of a touch and go. But yes I did/do it mainly as DE type work 70% or so and for triples or their abouts.
[quote]Naphta wrote:
Thanks for the help guys.
A question on the pause work:
Is this usually done as a d.e. exercise? It seems kind of dangerous to work up on pauses presses with maximal weights unless it’s being done like a towel press.
I’m also going to go ahead and change some of the heavy lockout exercises for OH presses, I’ll probably alternate every two or three weeks to between a shoulder press and a lockout just to make sure, keeping both in as both muscles worked in acsessory lifts in the mean time.
Edit: I dug up Polliquin’s article on overhead pressing and the program he outlines is perfectly suited for use withen a westside template ( even pairs up with pullups!) so I thought I’d give that a go.
I geuss my plan is to continue my template, sub in some oh presses every once in a while for an m.e. lift and do some more pause and 1 board work.[/quote]
July 4th
Morning conditioning. (Keeping it the same one more week not that it was HARD just I don?t want it to be, at times last week the workouts had ma a bit beat up so don?t want to over due this addition)
Body weight squats x 20
Push ups x 20
Sit-ups x 20
Day 2 Bench
Bench Press
Bar x ton
95 x 20,
135 x 12
185 x 8
225 x 8
275 x 5
315 x 1
275 x 5
225 x 12
Felt good today took forever to warm up had to shut off A/C?s etc it was fridged in the gym
incline press Close grip
95 x 12
135 x 10
185 x 8
235 x 1
185 x 7
decline DB bench
45 x 20
60 x 12
70 x 8
1,2,3 B) DB rows (super setted during the various presses)
20 x ton
30 x 10
40 x 8
50 x 8
60 x 8
70 x 5 x 5 then x 11,8,8
6A)Cbl Pull Over
100 x 12
120 x 10
140 x 10
6B)Rope Pdown
80 x 12
100 x 12
120 x 9
6C)Cbl curls
80 x 12
100 x 10
120 x 9
As you can see this was a higher volume day, went well went higher than expected on Bench but all was feeling OK so went for a higher load.
Two days rest now, had to have a few Thai beers with post w/o meal to celebrate the 4th.
Just out of curiousity…Am I the only one that gets ‘ravenously’ hungry after an ME Day? I start eating right after I lift and eat about every hour till I go to bed. I lift in the afternoon, and depending on the time, I could be eating for 4 1/2 to 7 hours.
Side note…I’m getting stronger but my waist is staying the same…cool. BTW, this isn’t a complaint, I was just wondering if anyone experiences this.
[quote]Naphta wrote:
Thanks for the help guys.
A question on the pause work:
Is this usually done as a d.e. exercise? It seems kind of dangerous to work up on pauses presses with maximal weights unless it’s being done like a towel press.
I’m also going to go ahead and change some of the heavy lockout exercises for OH presses, I’ll probably alternate every two or three weeks to between a shoulder press and a lockout just to make sure, keeping both in as both muscles worked in acsessory lifts in the mean time.
Edit: I dug up Polliquin’s article on overhead pressing and the program he outlines is perfectly suited for use withen a westside template ( even pairs up with pullups!) so I thought I’d give that a go.
I geuss my plan is to continue my template, sub in some oh presses every once in a while for an m.e. lift and do some more pause and 1 board work.[/quote]
Train it as an ME exercise. You need to strain at the bottom. The key is to stay really tight at the bottom. If you loosen up, you can risk injury. One of my favorite ME bench exercises is pause reps off the 1 board. I usually train the pause work after a full range of motion ME exercise but you don’t have too. I don’t pyramid up on these. I will do two set with 495 for 10 reps. I think it’s one of the toughest exercises.
meat
[quote]ruglayer09052000 wrote:
Just out of curiousity…Am I the only one that gets ‘ravenously’ hungry after an ME Day? I start eating right after I lift and eat about every hour till I go to bed. I lift in the afternoon, and depending on the time, I could be eating for 4 1/2 to 7 hours.
Side note…I’m getting stronger but my waist is staying the same…cool. BTW, this isn’t a complaint, I was just wondering if anyone experiences this.[/quote]
Yes for sure feel it the next day even more it seems.
July 5th
conditioning
25 BW squats
25 push ups
25 sit ups
Ok today is my general go do some type of cardio/gpp day just get moving usually something loaded, or sprints, hike, strongman etc. I am a bit sore in the hips and little in the upper body from the two days so far this week but nothing to drastic. The usual fatigue. Feeling pretty good.
So headed up the mountain to a trail I had spotted last week and wanted to check out, heads through the jungle down the mountain to where I have/had no idea. So loaded the back pack water, snack, various other weighted stuff not to much and headed out. WOW ok few minutes in I knew I chose a goodn? it was a steep sucker and rough terrain. Ended up NON stop down through the jungle at a heck of an angle. Was an ok workout getting down I just KNEW up would be one heck of a go.
Don?t know how far it was exactly id guess a few KM?? But horrid/great terrain. Ended at a lake stopped snacked and headed up. Yup its brutal it was virtually 36 mintues straight of BW high box stepups on uneven muddy terrain with a back back in 90+ degree weather with VERY high humidity. Got the old heart pumpin and those squat fatigued legs were angry at me. LOL made it though just non stop pushin.
Ill have to do this again. Might use this as a measure and as I gain more BW aim to keep performance as close to the same or even improve on this time. Got one heck of a blister on the back of my heal as well from the newish shoes I was wearing.
That?s it for today, went and ate half a chicken, a guava and small ice cream cone LOL
[quote]Phill wrote:
July 5th
conditioning
25 BW squats
25 push ups
25 sit ups
Ok today is my general go do some type of cardio/gpp day just get moving usually something loaded, or sprints, hike, strongman etc. I am a bit sore in the hips and little in the upper body from the two days so far this week but nothing to drastic. The usual fatigue. Feeling pretty good.
So headed up the mountain to a trail I had spotted last week and wanted to check out, heads through the jungle down the mountain to where I have/had no idea. So loaded the back pack water, snack, various other weighted stuff not to much and headed out. WOW ok few minutes in I knew I chose a goodn? it was a steep sucker and rough terrain. Ended up NON stop down through the jungle at a heck of an angle. Was an ok workout getting down I just KNEW up would be one heck of a go.
Don?t know how far it was exactly id guess a few KM?? But horrid/great terrain. Ended at a lake stopped snacked and headed up. Yup its brutal it was virtually 36 mintues straight of BW high box stepups on uneven muddy terrain with a back back in 90+ degree weather with VERY high humidity. Got the old heart pumpin and those squat fatigued legs were angry at me. LOL made it though just non stop pushin.
Ill have to do this again. Might use this as a measure and as I gain more BW aim to keep performance as close to the same or even improve on this time. Got one heck of a blister on the back of my heal as well from the newish shoes I was wearing.
That?s it for today, went and ate half a chicken, a guava and small ice cream cone LOL[/quote]
Dude it must be nice to go threough the freaking jungle on a hike for some cardio. If you dont mind me asking, how the heck did you end up in thailand? I just have the flat, generally uninteresting Ohio terrain to hike ( I enjoy loaded hiking for cardio as well).
A powerlifter in Thailand…what are the strength sports like there? Is there much/any interest in powerlifting, O-lifting, strongman, etc?
MOnday AM:
Wrestling Takedowns/JIu Jitsu
Tuesday AM:
Sprint Repeats
Wednesday AM:
DE Bench
A. Speed Bench: 8 x 3 @ 155 w/mini bands
B. Rack Lockouts: 1 x 5 @ 315, 1 x 5 @ 365, 2 x 5 @ 405
C. Bradford Presses: 3 x 5 @ 125
D. Decline DB Triceps Extensions: 1 x 12 @ 35, 1 x 12 @ 40, 1 x 15 @ 40
E1. Fat Bar Chins: 13, 10
E2. Decline Situps: 2 x 25 holding 25# plate
F. Band Neck Isometric Holds: 3 x 30 seconds
Wednesday PM:
Jiu Jitsu
ME Upper Body
Floorpress Pinky on the ring
110/3 - 132/3 - 154/3 - 176/3 - 198/3 - 209/2(got stuck in the third rep, but better then last rime anyway) 220/1(PR) - 231/1(PR) 237/X
a nice PR of 16,5lbs compared to the last floorpress workout a few weeks ago. And I forgot to take my ephedra as I noticed a few minutes ago…
Though, I am totally fucked up right now… stupid weather I guess…
KHBD
66’/6 - 66’/5
Pullup, pronated wide grip
BW+22/5 x2