Do it to it, Phil!
Do it to it, Phil!
7/13/07 ME Lower
A)ME Squat
Bar x some
135 x 3
185 x 3
225 x 3
275 x 3
315 x 1
365 x 1
405 x 1
420 x 1
440 x 1 PR!!! (with nosebleed!)
405 x 1 x 2
I did the first few warmup sets using a 12" box to make sure I was getting deep. The weights aren’t feeling so heavy coming out of the rack now, and as a result my confidence is through the roof. I now realize if I’d tried (and gotten) 445 I could have said I could squat twice my bodyweight. Maybe next time…
B)RDL
135 x 5
335 x 5 x 5
C)Elevated Pistol Squats=BW x 12 x 2
D)Fallouts=8 x 2
Especially considering accumulated fatigue from a busy week, I’m super happy with today’s PR. Happy Friday everyone!!!
DE Upper
Bench Press
45x10
95x5
115x5
135x8x3
160x2x5
Chinups
BWx10,10,8,6,6
Dumbbell Bench Press
90’s 5x5
Pullups
6,6,6,6,5
Wednesday/ ME squat and deadlift
Goodmornings
135x15
225x10
275x8
315x2
365x2
385x2
405x2
385x2
385x2
315x5
Zercher squats
135x15
225x12
225x12
225x12
band leg curls
Greenband
4x25
pullups
10x10
pulldown abs
150lbsx
25
25
25
30
45 mins cardio to finish it off all in all a good workout stoped at a 2 rep max today just didnt really feel like going 110% but still a good workout. my weight was 230 today so im down 8lbs
friday de upper body
Speed bench
185lbs bar weight plus red mini bands
8x3
Rack lock outs
To show comparison this hole number 6 on my rack is about a 4 board position
315x15
405x10
455x5 easy
405x10 315x20
trap bar shoulder press
bar plus 50lbs
15
15
15
15
tricep pushdowns
6x15 @ 130lbs
ab pulldowns
170lbs 4x15
30 mins cardio
[quote]Sick Puppy wrote:
Phill
What was it you told c.? Eat, relax, eat, relax, eat, sleep, eat? You’ll do great Phill go kick some butt.
Sick Puppy[/quote]
Thanks sick puppy im doing just that. went and set a Post njury PR. did the opposite of mostr went and atew a bg platter of mexican food and a few drinks then went to weigh n LOL hit a pr of 240.3 stll a touch over 10lbs less then surgery day.
Got some good advice from the president of NAS on the log and my arm etc
Now eatng again and going to try and get a good 9-10 hours sleep . Have to say there are some yoked fellas walkng round here. got some work to do for sure
Thx all
Phill
[quote]JimmyBoom wrote:
Phill wrote:
Fox Trot Bravo, This golden shower the eagle has landed, repeat the eagle has landed. 
Made it to the Hotel unscaved time to go check out the venue get some grub relax and get ready to GET THAT SHIT.
Think im in the right mind set, jumpy a bit nervous but not nervous about gettng injured nervous about sucking pond water I hate that.
weather seems damn fine so if nothing else should be a good day
Phill
Good Luck Phil, as you said, GET THAT SHIT.
No better way to put it.
I have followed and truthfully been inspired very much by your injury and following recovery. Great work.
Boom
[/quote]
Thanks bro means a lot you take care of that back.
Phill
Friday 07/13/07
ME Bench
Reverse Green Band Bench (Band takes off about 95 at chest, close grip)
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5
365 x 3
395 x 3
425 x 3 (rep PR)
445 x 3 (big PR!!)
Close grip 4-board press
315 x 3
335 x 3
355 x 3
375 x 3
Fat bar rack lockouts (~4 inches, competition grip)
340 x 3
390 x 3
430 x 3
470 x 3 (PR)
Wide-grip pullups, chinups or whatever they’re called BW x 3 x 6
Notes: I was thinking I might get some shirt work in, but it didn’t pan out so I decided to use the reverse band press as an alternative. It’s not perfect, but if you set it up right you can mimic the shirt groove closely. The last time I did these I struggled to hit 405 for a triple, so I was pleasantly surprised when 425 went up as easy as it did for three reps.
Last training cycle I also tried 445 and it was a no go for even 1 rep (got stapled to the bench), so this became the goal for the day to get an easy single with this weight. Well, as you can see, the first rep went so easy (even after the world’s worst liftoff - the guy practically dropped the weight on me), I knew I had this bitch for three. I toyed with the idea of going higher, but in my experience after getting a big PR and moving up higher in weight on an exercise only results in bad things.
So, packed it in after this and moved onto close-grip 4-boards. Worked up to 375x3 and it was fairly easy. Followed up with fat bar rack lockouts and was trying to wrap things up since I was getting short on time. I worked up to 470x3 and I didn’t even realize until I got home that this was a PR. Wrapped up with a few quick sets of chin-ups and then headed home. Another good day. Bench is going well this cycle, hopefully it lasts longer - no need to peak this far ahead of my September meet.
7-13-07
Snatch Grip Deadlifts
375x5 x 3 sets PR for weight and reps
Romanian DLs
225x8x2
245x8 (went light on these)
45 Degree back extensions with Dumbbell
75#x8x3
Power Shrugs
275x12x2
That’s it. Think I am just doing upperbody next, and might even deload that too. My lowerbody feels like crap. I am going to do a light bench session on either Sunday or Monday then see how I feel after that. Good luck training all.
I wish I had a training partner. ::Sigh::
[quote]maraudermeat wrote:
I started with three training partners and I’m down to one. He’s hanging in there. You missed my squat PR this past week - I hit 760. I just now have recovered from it.
meat
[/quote]
7-13-07
Complex/ESW
Complex A from Cosgrove’s Article.
BB Row
Hang Clean
Front Squat Push Press Hybrid
Back Squat (instead of jump squat)
Good Morning
4 sets of 5 90s rest.
Used 65 lbs on the first set, 85 lbs on the next four sets. A lotta sweating.
Then 20 minutes on the treadmill.
Tonight it’s some work and preparation for an audition, tomorrow I have a job and gotta lift DE Upper beforehand.
Take it easy everyone
Boom
[quote]Phill wrote:
Fox Trot Bravo, This golden shower the eagle has landed, repeat the eagle has landed.
Made it to the Hotel unscaved time to go check out the venue get some grub relax and get ready to GET THAT SHIT.
Think im in the right mind set, jumpy a bit nervous but not nervous about gettng injured nervous about sucking pond water I hate that.
weather seems damn fine so if nothing else should be a good day
Phill[/quote]
You have worked hard to get here. Enjoy!
Diana
[quote]Sick Puppy wrote:
Phill wrote:
Made it to the Hotel unscaved time to go check out the venue get some grub relax and get ready to GET THAT SHIT.
Phill
What was it you told c.? Eat, relax, eat, relax, eat, sleep, eat? You’ll do great Phill go kick some butt.
Sick Puppy[/quote]
and try not to throw up! Well atleast that is my problem during a comp.
Yeah being at a strongman comp will make you fell small lol, you wonder how some of these guys make 231.
Hell a few of the 231s probaly weigh more than you right now lol
YOU CAN DO IT!
Just think the whole time “I can’t let that sexy son of a gun Kalle do better than me.”
ME Lower
Squat
45x10
135x5
225x5
315x1
365x1
406x1
446x0 (Gave up before I hit the hole.)
416x1
421x1
Good Morning
225x5
225x5
Hanging Leg Raise (Laces touching bar)
18,14,11
Back Hyperextension
18,14,11
Single Leg Calf Raise
18,18,18
The good mornings didn’t feel heavy at all, but they KILLED my wrists. My shoulders just are not flexible enough to get the bar low on my back after all these years of high bar/olympic squats. Military presses and front squats are no problem, but power squat bar placement is a no go.
I’m attaching a video of the 421lb squat.
Here are links to the other two successful 405+ attempts today:
Starting to train with a westside template. 7/13
DE lower body
Box Squats 145x6x2 135x2x2- bar started to slow on 6th set at 145 so I droped 10lbs. 45-60 sec between sets
Worked up to a heavy single
185x1 - easy and fast
225x1 - easy a little slower
275x1 - med a little slower
295x1 - this was hard but I still had good form.
Desided to stop here after all its not a ME day.
I wasn’t sure what my box 1RM max was. My back squat is 365 so I guessed about 300 to figure out what % to use for the speed squats. I felt like I could have hit 315, so I wasn’t that far off.
Speed DL sumo
225x2x1 too light
255x8x1 I still think this was too light, but it worked for today. These babies were fast as hell. I almost fell backwards on few sets.
SDL
185x3x8
Standing Ab pull downs
100x10
100x8
DB kneeling bent over rows
75x2x6
80x2x6
These were fast and felt good. I think that I should try to hit 85x4x6 next week.
BB shrugs
135x2x15
Clearly not used to these. Last couple of reps were hard and my traps feel it today. I believe that I need more of these.
Time to call it a day. I felt really good after today’s workout. I am excited to see how this westside template approach works out.
[quote]ChaseT wrote:
ME Lower
Squat
45x10
135x5
225x5
315x1
365x1
406x1
446x0 (Gave up before I hit the hole.)
416x1
421x1
Good Morning
225x5
225x5
Hanging Leg Raise (Laces touching bar)
18,14,11
Back Hyperextension
18,14,11
Single Leg Calf Raise
18,18,18
The good mornings didn’t feel heavy at all, but they KILLED my wrists. My shoulders just are not flexible enough to get the bar low on my back after all these years of high bar/olympic squats. Military presses and front squats are no problem, but power squat bar placement is a no go.
I’m attaching a video of the 421lb squat.
Here are links to the other two successful 405+ attempts today:
You need to keep your elbows down during the accent. your elbows are floating back which is bending you over. as you drive out of the bottom pull your elbows forward and you will be able to keep your tight arch and the weight will stay centered.
meat
Dying to know how much pond water you sucked Phil…
I’m thinking not too much
c.
[quote]maraudermeat wrote:
ChaseT wrote:
ME Lower
Squat
45x10
135x5
225x5
315x1
365x1
406x1
446x0 (Gave up before I hit the hole.)
416x1
421x1
You need to keep your elbows down during the accent. your elbows are floating back which is bending you over. as you drive out of the bottom pull your elbows forward and you will be able to keep your tight arch and the weight will stay centered.
meat
[/quote]
Well said, Meat. This is exactly what I was thinking.
[quote]c. wrote:
Dying to know how much pond water you sucked Phil…
I’m thinking not too much
c.[/quote]
Me to!