[quote]Pemdas wrote:
ME Upper
Bench
45x??
95x5x2
135x3
175x3
195x1
210x1
225x1
235x1
250x1 - PR FINALY!!! I have been stuck at 245 for months.
255x0 - I went for some gravy. Almost had it. Definitely would have had if I tried it first.
185x8
2 Board with 1-2 sec pause
185x3
205x3
225x2
Pull-ups Neutral grip
8 BW
3X6 + 10lbs
Side Lat Raises 25x3x6, 25x3
Ab-Pulldowns
100x3x10[/quote]
Nice PR on the bench!
[quote]novaeer wrote:
Wed 07/18/07
ME Deadlift
Warm-up: Hip mobility stuff
Sumo Deadlift
135 x 5
225 x 5
315 x 5
365 x 3 (added loose briefs)
405 x 3
455 x 3 (old 1RM, so that’s a rep PR)
495 x 2 (big PR)
Speed pulls (conventional, ~4" deficit)
315x5x3
Decline sit-ups
BWx12,BW+10# behind head x 10,8,8
Notes: Wanted to test my progress on sumos. During the warmups my hips were aching a little bit, so I threw on some loose briefs. My old PR with the sumo was 455 (weak as a kitten). I nearly got 495 one time a few months ago, but that was in a squat suit with the straps up–lost that one at lockout. Today, once I made it up to 405x3 and it was real easy, I knew things were going to go well. Tacked on 50 more, blew it up for 3 reps. Bumped it up to 495, and got the first rep clean and smooth. The second rep I got in a bad position and my shoulders got too far ahead of the bar and lockout became a bitch. I ditched trying a 3rd rep, but figured if my setup had been better on #2, then #3 had a good chance of going up.
Decided to do some speed pulls from a deficit (not as big this time), to maintain my speed off the floor. During the last set, the manager came over and told me to use the bumper plates because the regular plates make too much noise. I was tempted to do an imitation of Artie Lange (fat guy from Howard Stern) and say “Waaahhhh, weights hitting the floor are loud and scare Fat Ass Annie over there on the elliptical”, but thought better of it and just nodded. The real pisser is that I wasn’t even clanging 'em hard at all; it was only 315, but I’m not going to wear myself out or risk injury by lowering the weights slowly just to satisfy his bitching. Anyway, I hate using more than 1 45# bumper plate per side because the damn bar gets too whippy and messes me up. Grrr, this is the shit that is pushing me to build my garage gym very soon.
Aside from that crap, it was a good training session. Gotta love the PRs. I’ll take a break from sumo and probably do some close stance squats and high pulls if the shoulders allow it. [/quote]
Great PR’s!
I feel you on the deadlift scenario. The amount of dirty looks i get due to the tiny amount of noise the plates makes when they hit the floor is unreal. I def want my own gym one day, playing my music, with all the equipment i need and most of all, only the people I want to train with!
At the moment its just a dream though, need some money.lol
Elliot
[quote]maraudermeat wrote:
Phill wrote:
GREAT FRIIGIN DAY
Crazy still a bit sore from flat benching man was high time to get back to that id say
anyway got more stuff on the house done and I HAVE A SHOWER LOL first time in over 3 months ill be able to shower here and not in the back yard in the hose.
The bigger news. Your talking to the newest member and equal owner of the Topeka Art Collective. Was a great meeting and they rushing me in. I start showing and helping next month 
Im pretty stoked I know some good artist theyve turned down but they all really liked my work.
Phill
After reading this post I had to laugh. In the beginning you talk about finally having a shower after three months and then end it with being a member and owner of the Topeka Art Collective.
Only in the world of Phill would you see these two statements together.
Get that shit!! or should I say follow your dreams!!
meat
[/quote]
LOL
[quote]maraudermeat wrote:
easy… easy… I’m at my first stop up in upstate NY. I brought the doll with me but I haven’t stuck any needles in it lately.
great job on the SLDL’s you… you WHORE!!
I also wanted to add that I sleep with that doll under my pillow every night. I like to rub his Modi little head until I fall asleep.
meat
[/quote]
NY is close to Boston. Chest day today…just a thought.
Oh, and you still worry me a bit.
[quote]novaeer wrote:
455 x 3 (old 1RM, so that’s a rep PR)
495 x 2 (big PR)
[/quote]
NICE! That’s big progress!
Yesterday i nailed some prs and 1 equal to an old pr.
Flat bench from 95kgs to 100kgs in a week, 1 rep max. Felt i could go heavier will try next week for even more, maybe 105kgs that would be a pr.
Nailed an easy 70kgs for 1 rep, 3in close grip bench, 7.5kgs more than last week.
Nailed 80kgs for 1 rep, incline bench, 10kgs more than normal.
New to 1 rep training, am using shane54’s program.
Sorry for the low weight but give me time.
[quote]big balls wrote:
Yesterday i nailed some prs and 1 equal to an old pr.
Flat bench from 95kgs to 100kgs in a week, 1 rep max. Felt i could go heavier will try next week for even more, maybe 105kgs that would be a pr.
Nailed an easy 70kgs for 1 rep, 3in close grip bench, 7.5kgs more than last week.
Nailed 80kgs for 1 rep, incline bench, 10kgs more than normal.
New to 1 rep training, am using shane54’s program.
Sorry for the low weight but give me time.[/quote]
Don’t apoligize for what weight you are using, as long as it is progress.
Thanks man, Yeah my legs where way to sore for a fast transiston to the jerk so when I tried it I just lost the lift.
I think it will go well for a few weeks. all the lifts above 90% took alot out of me though.
[quote]Phill wrote:
Nice work on that log. Its crazy if that damn thing floats even a fraction of an inch it can mean a big 0. I like your plan as well nailing solid reps getting used to the loads etc. Will be interesting to see how you progress
Phill
Kalle wrote:
7/18/07 ME Upper
12" log clean and press
95x10
145x5
165x3
185x1x1x0x1x1x1 Volume PR 94% of max
[/quote]
[quote]Phill wrote:
anyway got more stuff on the house done and I HAVE A SHOWER LOL first time in over 3 months ill be able to shower here and not in the back yard in the hose.
The bigger news. Your talking to the newest member and equal owner of the Topeka Art Collective. Was a great meeting and they rushing me in. I start showing and helping next month Im pretty stoked I know some good artist theyve turned down but they all really liked my work.
[/quote]
Congratulations, Phill! I guess they liked the rogue, messy, strongman artists, eh?
[quote]novaeer wrote:
Wed 07/18/07
Sumo Deadlift
455 x 3 (old 1RM, so that’s a rep PR)
495 x 2 (big PR)
[/quote]
Great job! Seeing you set a PR makes me want to go to the gym and try to set a new one for myself too. 40lbs is a BIG PR indeed!
[quote]elliotnewman1 wrote:
Nice PR’s! How do you perform the SLDL? Is it a normal deadlift style of RDL?
Ell[/quote]
I try to keep to a traditional SLDL. I start with a very slight bend in the knees and try to keep the same knee angle throughout. I start with the weight thigh high, unrack it and I shove my ass back as far as possible and hit 2-3" below parallel each time.
Been whoring around again…
07/19/07 - Upper (ME)
A) Rack Lockouts (Pin #8)
…
275x3
315x1
365x1
385x1 (PR +10lbs)
395x1 (PR +20lbs)
B) Close Grip Bench w/ Light Bands (90lbs each at top)
135x6 (Baseline PR)
135x6
135x5!
135x5!
C1) Rolling Triceps Extensions
EZ+20x12
+50x12
+70x12
+90x10! (PR)
+90x9!
+90x9!!
C2) Bench Dips
12
12
12
12
10!
D) Lateral Delt Raise
25x10
35x10
45x11 (PR +1rep)
45x8 (form sucking)
Rack Lockouts felt much better today. I may play around with pin height next week or wait until the following week. I’ll probably try pin #7 to see where that falls in my sticking point.
First time using bands on close grip press. The light bands add 90lbs each at the top, and did a nice job of kicking my ass. This should be a great addition for lockout strength.
Finished the tris with a rolling triceps extension, which is just an ez-bar pullover combined with a nose breaker. I supersetted theses with bench dips. My tris are fried, and I’m hoping I don’t have to scratch my ass later today, cuz there isn’t much strength left in my arms.
The first set of lateral delt raises with 45’s felt pretty good, but the next set was more momentum than anything else. Called it quits there.
Pretty pleased with today’s effort.
[quote]Modi wrote:
Been whoring around again…
07/19/07 - Upper (ME)
A) Rack Lockouts (Pin #8)
…
275x3
315x1
365x1
385x1 (PR +10lbs)
395x1 (PR +20lbs)
B) Close Grip Bench w/ Light Bands (90lbs each at top)
135x6 (Baseline PR)
135x6
135x5!
135x5!
…
Rack Lockouts felt much better today. I may play around with pin height next week or wait until the following week. I’ll probably try pin #7 to see where that falls in my sticking point.
First time using bands on close grip press. The light bands add 90lbs each at the top, and did a nice job of kicking my ass. This should be a great addition for lockout strength.
…
[/quote]
Modi,
If you want to try something really fun, double up those bands and do about 5" lockouts for sets of 3 or 5. I haven’t done them for a while, but jeez they kill the tris and really test your top end strength. However, I’m not a big fan of using bands on full ROM bench, because they tear the shit out of my elbows.
How was the bar speed on the close-grip w/ the light bands? One time I doubled up the purples (light) and used a bar weight of ~115 (can’t remember exactly); the bar ended up moving so fast a 3-rep set took less than 2 seconds. It felt like a frickin’ slingshot. Scary shit.
[quote]novaeer wrote:
Modi,
If you want to try something really fun, double up those bands and do about 5" lockouts for sets of 3 or 5. I haven’t done them for a while, but jeez they kill the tris and really test your top end strength. However, I’m not a big fan of using bands on full ROM bench, because they tear the shit out of my elbows.
How was the bar speed on the close-grip w/ the light bands? One time I doubled up the purples (light) and used a bar weight of ~115 (can’t remember exactly); the bar ended up moving so fast a 3-rep set took less than 2 seconds. It felt like a frickin’ slingshot. Scary shit.[/quote]
I just started using the bands on the press today. I did double them up, and actually had to wrap them under the cage, since the heaviest DB’s there are 90’s and they were floating suspended from the bands! I tried using 2 DB’s on each side, but the band tension was very high since you had to wrap it around 2 handles.
The bar speed was good for the first 2 or 3 reps and then slowed, but I figure I had some lockout fatigue from the Rack Lockouts, and the bar+bands was about 315 at the top, so I guess it’s to be expected.
I just ordered some mini’s, so I’ll start to play with those next week.
It’s all good stuff.
When I doubled them up, I was using 125# dbs and they were also being yanked off the ground. I had to put a couple of 25# plates on top to make sure they stayed on the ground. I actually think if you double the light bands each one will give you about 140-155# at the top, at least that’s what EFS’s dynamic bench manual said, so you might have had more than you thought.
[quote]Modi wrote:
I just started using the bands on the press today. I did double them up, and actually had to wrap them under the cage, since the heaviest DB’s there are 90’s and they were floating suspended from the bands! I tried using 2 DB’s on each side, but the band tension was very high since you had to wrap it around 2 handles.
The bar speed was good for the first 2 or 3 reps and then slowed, but I figure I had some lockout fatigue from the Rack Lockouts, and the bar+bands was about 315 at the top, so I guess it’s to be expected.
I just ordered some mini’s, so I’ll start to play with those next week.
It’s all good stuff.
[/quote]
[quote]novaeer wrote:
When I doubled them up, I was using 125# dbs and they were also being yanked off the ground. I had to put a couple of 25# plates on top to make sure they stayed on the ground. I actually think if you double the light bands each one will give you about 140-155# at the top, at least that’s what EFS’s dynamic bench manual said, so you might have had more than you thought.
[/quote]
If that’s true it would have been 415-445lbs at the top. That would be a nice treat. I’m going to look into that, but would be curious if anyone else knows the answer. I’m sure there was a little extra tension since they were wrapped under the rack rather than under DB’s, probably an extra 3" or so of pull there.
Hopefully this is the stuff that will push me past 4 plates…sooner rather than later. lol.
##################################
Edit:
I just got this off the Elitefts website:
For the light bands:
[i]"Band Tension
We are always asked about the tension the bands provide. This is a very hard question to answer because it depends on how you hook them up. If you choke the bands around a 4x4 base of a Monolift or power rack than you will be looking at 90-120 pounds of tension at the top of a squat with the light bands. This will also depend on the height of the individual.
If you double the bands up for the bench press and run them under a heavy dumbbell you will be looking at close to 180 pounds of band tension at the top and 90 pounds at the bottom with the light bands. Once again this will depend on arm length, torso thickness and bench height."[/i]
and the minis that I just ordered:
[i]
"Band Tension
When the mini bands are doubled up they will add around 90 pounds to the top of the bench press and 40 off the chest. This does depend on arm length, bench height and torso thickness." [/i]
[quote]Modi wrote:
elliotnewman1 wrote:
Nice PR’s! How do you perform the SLDL? Is it a normal deadlift style of RDL?
Ell
I try to keep to a traditional SLDL. I start with a very slight bend in the knees and try to keep the same knee angle throughout. I start with the weight thigh high, unrack it and I shove my ass back as far as possible and hit 2-3" below parallel each time.
[/quote]
Come on sissy man up and start those SLDL’s from the Floor bro as in a DEAD lift
Phill
Another damn solid effort bro
Phill
[quote]Modi wrote:
Been whoring around again…
07/19/07 - Upper (ME)
A) Rack Lockouts (Pin #8)
…
275x3
315x1
365x1
385x1 (PR +10lbs)
395x1 (PR +20lbs)
B) Close Grip Bench w/ Light Bands (90lbs each at top)
135x6 (Baseline PR)
135x6
135x5!
135x5!
C1) Rolling Triceps Extensions
EZ+20x12
+50x12
+70x12
+90x10! (PR)
+90x9!
+90x9!!
C2) Bench Dips
12
12
12
12
10!
D) Lateral Delt Raise
25x10
35x10
45x11 (PR +1rep)
45x8 (form sucking)
Rack Lockouts felt much better today. I may play around with pin height next week or wait until the following week. I’ll probably try pin #7 to see where that falls in my sticking point.
First time using bands on close grip press. The light bands add 90lbs each at the top, and did a nice job of kicking my ass. This should be a great addition for lockout strength.
Finished the tris with a rolling triceps extension, which is just an ez-bar pullover combined with a nose breaker. I supersetted theses with bench dips. My tris are fried, and I’m hoping I don’t have to scratch my ass later today, cuz there isn’t much strength left in my arms.
The first set of lateral delt raises with 45’s felt pretty good, but the next set was more momentum than anything else. Called it quits there.
Pretty pleased with today’s effort.[/quote]
[quote]Phill wrote:
Modi wrote:
elliotnewman1 wrote:
Nice PR’s! How do you perform the SLDL? Is it a normal deadlift style of RDL?
Ell
I try to keep to a traditional SLDL. I start with a very slight bend in the knees and try to keep the same knee angle throughout. I start with the weight thigh high, unrack it and I shove my ass back as far as possible and hit 2-3" below parallel each time.
Come on sissy man up and start those SLDL’s from the Floor bro as in a DEAD lift
Phill
[/quote]
Damn. Tough crowd. lol.
Events July 19th
Last day im stuck using this telephone pole go get my new log tomorrow
1)Tire flips
400 x some warm ups
700 x 3 (4 sets) 2 minutes rest
400 x 10
Tire felt heavy today. Second set was good others well just got em done
Going to try and toy with this for a bit try and up the reps over the weeks until I can get a nice solid 6 for 4 sets
2)Log Clean and Press
Last day with the old telephone pole not going to press the clean to hard today
120 x 5
170 x 3
190 x 3 Slight elbow discomfort
210 x 5, 4
All in all felt OK legs are getting better all the 210 reps felt good and clean is better
Chain yoke
425 x 100 feet 1 u-turn
515 x 60- feet
615 x 45 feet no drops SLOW, (40 ft PR)
This chain yoke for sure is a different monster after using a solid yoke in Nebraska. The 615 was a 40 ft PR last time made it about 5 feet with drops it was slow as heck but I made it
Loading medley
125lb rock 50 feet, 185 lb rock 15 feet, 200lb Keg
Was bringing these over to the gym anyway so decided to have a lil fun putting them in storage. Was bringing my 300lb keg over as well but found out it needs fixed so next time
Good w/o some rain during nothing horrid and think I lost about 20lb sweating
Phill