7/7/06
accessory day
shoulders and biceps
seated military press (all paused on top of chest)
0x10
135x10
225x8
315x6
standing one arm dumbell clean and press
80x8
100x8
120x8
130x6
circuit shoulder bullshit
preacher hammer curls
40x8
60x8
75x8
reverse curls
95x10
135x10
185x8
circuit bicep bullshit
meat
July 8th
Conditioning (morning upon waking)
25 BW squats
25 Push ups
25 situps
Day 4 Load 1 ME=90 (DB)
1A) Strict OH press 60 secs rest
Bar x tons,
95 x 10,
135 x 5,
185 x 3 not feeding right today dropped load after one set
165 x 3 x 9 sets Last set 5 + 2 push presses
1B) Chins 60 secs rest
100lbs x 20,
145 x 10,
BW x 5,
BW+10 x 3 x 10 sets last set 5 Barely + 3 eccentrics.
Face Pulls
140 x10
160 x 9
180 x 5
200 x 5
Cable External Rotations
30 lbs x 8,8,8
4)dips
BW x 5
BW + 45lbs x 4,4,5
2,3,4 B) Dumbbell Decline sit up
10 x 3 load 80lbs
Super setted these with 2,3,&4
Last set etched out 5 then dropped the weights and did BW burnout
Added vanity crap
A few slow eccentric close grip pull ups
Then run the rack once on DB curls
All in all good w/o, my ass is sore from yesterday which I see as a positive, lower back feels great
Weight = didn?t even feel like checking
Dynamic Effort Upper Body
Speedbench, 2 Mini Bands wrapped below bench 2sec Pause
99/3 x8
Speedbench catch &go, straight weight, medium grip
88/3 x2 (almost flew of the bench the first set)
88/3 x2 +one Band , (feels easier on the joints)
Dips 1min Pause
BW/15 x3 - BW/11
Bentover BB Row
6x8
Reverse Butterfly
5x15
Shruggs Machine
5x8-15
Cuba Rotation
3x12-15
Front & Side Plank
3xmax
One set cable tricep pushdown to get a pump
A)DE Bench Press (pinky on ring- wide grip)(~45% of 1RM 8x3)(doubled mini bands)
(warmup plus minis-45, 95, 115)
130x3 x3 x3 x3 x3 x3 x3 x3
B)Incline DB Press (45 degrees)(70, 80, 90)
95lbx4 96+7/8lbx4 98+3/8lbx4
C)4" Rack Lockouts (medium grip- 2 sec hold at lockout)(9th hole)(225, 275)
295x3 305x3 315x3
D)Face Pulls (on lat pulldown machine)
105x15 120x10 110x10 x10 x10
E)Seated Twisting DB Curl
30x10 x10 x10
Notes: I dragged my ass all the way to the gym, but then eventually felt really good after the bench press warmup. The weight was moving really fast. And I’m definetly getting better at “setting up” and catching the weight right before it hits my chest.
The 98lb on the incline db press is the highest I’ve gone which is quite good since I haven’t been doing much incline pressing at all for the last 2 months.
Rack lockouts felt good. I could definetly feel the stress in my elbows after my heaviest set, so I decided to leave a little for next time.
On a side note, I’m waiting for my Metabolic Drive in the mail and I bought a Designer Whey in the mean time. I just had the pralines and cream shake…it’s fucking terrible. My greens drink tastes better. Can’t wait for my good stuff.
-MAtt
LOL Mat yes the designeer crap is about NASTY. Nice workout
OK today
Woke late and decided to skip the conditioning stuff for once no prob back at it tomorrow shoulders a lil sore anyway
RE squat day 20 rep breating squat been a while.
315 x22 first 8 smooth then slowed a bit one breath through about 13-15 then a few more for the rest @ 22 prob could have got a few more but would have had to really rest and form would have been NIL. That #22 took every damn inch of muscle and more then that just mental will to get it up. Like in DJ’s lates article you can always get One more.
Happy with what I got was hoping for 20 havent done these in a LONG while
RDL’s rest 2 min…
225 x 8
275 x 12
320 x 13
Barbell Lunges rest 2 min…
90 x 3
60 x 8/4, 5/4 (right leg /left (bad leg)
The 20 rep squats really took it out of me had nothing for these
4A) GHR rest 90 sec
70lbs x8,8,6
4B) Hanging Leg Raises
BW x 10, 10, 12
5)Leg press
450 x 8
360 x 12
270 x 13
6B) calves
450 x ton
360 x ton
270 x ton
7)Leg curl & leg extension
1 drop set each down to 10lbs
8)Crunchs to failure
Weight 110 and a lil change up a touch
Thanks man. Looks like you had a good workout yourself. With that volume and the 20 rep squats I’d probably be puking up my pralines and cream by the time I was done.
And I think a quote from Wayne’s World is in order. Garth said, “Benjamin is nobody’s friend. If Benjamin were an ice cream flavor, he’d be pralines and dick.” (or Designer Whey’s pralines and cream)
-MAtt
[quote]Matgic wrote:
Thanks man. Looks like you had a good workout yourself. With that volume and the 20 rep squats I’d probably be puking up my pralines and cream by the time I was done.
And I think a quote from Wayne’s World is in order. Garth said, “Benjamin is nobody’s friend. If Benjamin were an ice cream flavor, he’d be pralines and dick.” (or Designer Whey’s pralines and cream)
-MAtt[/quote]
LOL yes it was killer and well away from my norm. Im not used to the volume Ive been doing on rep days the 8 and 12 more used to the 5 and below but its working even hitting it hard I seem to be able to bounce back and hit the low reps. helping my tendons etc it seems as well.
Im needing some hypertrophy seeing as Im aiming to pack on about 35 more lbs for the 272 weight class. Im sure Ill drop the reps in time as I get closer. For now the mix of high reps and low is working as long as I keep the loads respectably high 70% and up for most of them, hit 60% usually once a month.
Im doing a rotation of sort rough outline basically Loads = by week over a month moderate, heavy, light, PR. and also just training by instict if a day the moons are alinged and I feel perfect but the plan is light day Nah ill botch that and go for a new PR. Just getting some good results going against my norm out of the box and going above 5 rep though I really dont enjoy it. Hell 8 rep sqauts to me felt/feel like brutal cardio.
Im sure Ill have to adjust the DL day friday from this workout though the 20 rep squats and then all that other crap I njust kept going. I feel its good as a shocker from time to time. you know I mean grinding through rep 18-22 with 315 (for me) really helps me mentally prepare and has a huge carry over to grinding out a heavy PR. Hust a different way of getting to it. But coime that point 315 feels like about 800 damn lbs LOL
Hell of a movie quote on the designer crap. Ive tried the gammot of Proteins and Id have to say their whole damn line is near the worst as far as flavor not to mention spotty ingredients they were busted for not meeting label claims I do beleive a while back. I have NO damn idea how they are or were, “America’s #1” just mass marketing I guess and they were one of the first. ppl get comfortable.
Stay strong,
Phill
What up fellas,
I haven’t posted anything in awhile because I am lazy. Training has been going well; I don’t know if I’ve ever had anything that would qualify as a training highlight, but I did get a 455 pull off of a 3 inch deficit, so I was happy with that.
I am competing in an AAPF meet in September and dieting down to 181. So far, the diet has been going well, and it hasn’t affected my training. (Except for yesterday, when I couldn’t get 315 off of a two board, which is a weight I singled 8 times in one workout once.)
I am just basically cycling carbs, and trying to find out what type of scheme works best (5/2, 3/1, etc.) I am currently right under 200, and am going to cut to a little under 190, dehydrate and reydrate. It’s a 24 hr weigh-in, so I’m not worried about that at all. I just figure, if they’re giving you 24 hours, you might as well make the most of it.
I am going to total 1500 at the meet (my way of saying that’s my goal). There’s the plan; I’ll post my training from now on. I could also post what I eat too, in case anyone else is interested in dieting down.
Bear
“ME” Lower Body
Low Box Squat
88/5 - 132/5 - 176/5 - 198/5 - 220/5 - 231/5 - 242/5
253 would have been possible, too, I think, but no reason to hurry…
Conv. Deadlift, raw, single reps
264/3 x8 (those many sets are really draining)
W-Lateral Raise
4x12-15
Kneeling Cable Crunch
4x10
Monday AM:
ME Bench
A. Bench:
45 x 15
95 x 10
135 x 8
185 x 3
225 x 3
275 x 1
315 x 1
335 x had a little help locking this out (pathetic)
B. 4 Board Press
275 x 8
275 x 8
295 x 6
C. Barbell Rows:
155 x 10
2 x 10 @ 185
D. Close Grip Bench:
185 x 12
205 x 10
215 x 7
[quote]Mr. Bear wrote:
What up fellas,
I haven’t posted anything in awhile because I am lazy. Training has been going well; I don’t know if I’ve ever had anything that would qualify as a training highlight, but I did get a 455 pull off of a 3 inch deficit, so I was happy with that.
I am competing in an AAPF meet in September and dieting down to 181. So far, the diet has been going well, and it hasn’t affected my training. (Except for yesterday, when I couldn’t get 315 off of a two board, which is a weight I singled 8 times in one workout once.)
I am just basically cycling carbs, and trying to find out what type of scheme works best (5/2, 3/1, etc.) I am currently right under 200, and am going to cut to a little under 190, dehydrate and reydrate. It’s a 24 hr weigh-in, so I’m not worried about that at all. I just figure, if they’re giving you 24 hours, you might as well make the most of it.
I am going to total 1500 at the meet (my way of saying that’s my goal). There’s the plan; I’ll post my training from now on. I could also post what I eat too, in case anyone else is interested in dieting down.
Bear[/quote]
Great best of luck bro keep us informed I agree on the 24 hr window thing. I am wondering your only temn lns away why such a cut so ealry?? To the point of losing strength on the bench just seems a little drastic for the time frame and small amount needed to lose.
Nice one on the statement of the goal instead of “I think” go nail that shit.
[quote]carter12 wrote:
Monday AM:
ME Bench
A. Bench:
45 x 15
95 x 10
135 x 8
185 x 3
225 x 3
275 x 1
315 x 1
335 x had a little help locking this out (pathetic)
B. 4 Board Press
275 x 8
275 x 8
295 x 6
C. Barbell Rows:
155 x 10
2 x 10 @ 185
D. Close Grip Bench:
185 x 12
205 x 10
215 x 7 [/quote]
I hear you bro my pressing has been a mental barier as of late. Just sucking dog balls. My waekest lift by FAR. in the middle as opposed to lock out.
Id say try and thorw in some HIGH band tension shit from time to time where you really have to GRIND those last few inches helped my top end a TON.
Keep up the work, grinding away.,
Phill
7/10/06
ME bench
thought I would try something totally different tonight. I worked up to 405 and went to failure with it, then dropped to 315 on my next set to failure, then 225 to failure and finally 135 to failure.
this is how it went…
135x10
225x5
315x3
405x14
315x21
225x34
135x90 this set was don’t to complete failure starting with full range of motion to no motion. I probably got 65 full range of motion.
incline bench all done to failure
315x16
225x23
135x51
hammer dips
90x8
180x8
270x8
360x5
drop set- 270x15-180x15-90x30
I was spent after this workout. I’m definitely not used to going to failure. I think they call that a “burn”.
Meat
[quote]Phill wrote:
I hear you bro my pressing has been a mental barier as of late. Just sucking dog balls. My waekest lift by FAR. in the middle as opposed to lock out.
Id say try and thorw in some HIGH band tension shit from time to time where you really have to GRIND those last few inches helped my top end a TON.
Keep up the work, grinding away.,
Phill
[/quote]
Thanks Phill I will give that a try. Right now I only have minis and light bands. Will those work?
It’s disappointing for me because I’ve benched 390 before and was well on my way to 4 plates. Then I started jiu jitsu and lost about 25 lbs. body weight. I think I’ll get back to where I was though, as since Jiu Jitsu I haven’t really done a lot of ME work.
Fortunately my squat and dead have stayed about the same but my bench has went to the shitter. Oh well at least I can arm bar someone now hahaha.
[quote]Phill wrote:
I hear you bro my pressing has been a mental barier as of late. Just sucking dog balls. My waekest lift by FAR. in the middle as opposed to lock out.
Id say try and thorw in some HIGH band tension shit from time to time where you really have to GRIND those last few inches helped my top end a TON.
Keep up the work, grinding away.,
Phill
[/quote]
Thanks Phill I will give that a try. Right now I only have minis and light bands. Will those work?
It’s disappointing for me because I’ve benched 390 before and was well on my way to 4 plates. Then I started jiu jitsu and lost about 25 lbs. body weight. I think I’ll get back to where I was though, as since Jiu Jitsu I haven’t really done a lot of ME work.
Fortunately my squat and dead have stayed about the same but my bench has went to the shitter. Oh well at least I can arm bar someone now hahaha.
[quote]Phill wrote:
Mr. Bear wrote:
What up fellas,
I haven’t posted anything in awhile because I am lazy. Training has been going well; I don’t know if I’ve ever had anything that would qualify as a training highlight, but I did get a 455 pull off of a 3 inch deficit, so I was happy with that.
I am competing in an AAPF meet in September and dieting down to 181. So far, the diet has been going well, and it hasn’t affected my training. (Except for yesterday, when I couldn’t get 315 off of a two board, which is a weight I singled 8 times in one workout once.)
I am just basically cycling carbs, and trying to find out what type of scheme works best (5/2, 3/1, etc.) I am currently right under 200, and am going to cut to a little under 190, dehydrate and reydrate. It’s a 24 hr weigh-in, so I’m not worried about that at all. I just figure, if they’re giving you 24 hours, you might as well make the most of it.
I am going to total 1500 at the meet (my way of saying that’s my goal). There’s the plan; I’ll post my training from now on. I could also post what I eat too, in case anyone else is interested in dieting down.
Bear
Great best of luck bro keep us informed I agree on the 24 hr window thing. I am wondering your only temn lns away why such a cut so ealry?? To the point of losing strength on the bench just seems a little drastic for the time frame and small amount needed to lose.
Nice one on the statement of the goal instead of “I think” go nail that shit.
[/quote]
Well, I cut carbs to under 50 grams for four days, and lost about 6 lbs. I just carbed up, so I’m probably around 202-203. I just don’t want to have to worry about weight as the competition nears. I know I can cut 6-8lbs of water without a problem, but I want to get down to my competition weight quickly to work in my gear and , more importantly, just train at that weight. I don’t want there to be any surprises when I hit the platform.
Bear
7/10/06- Monday- ME LB
A)Parallel Box Squats
185x3
205x5
245x5
285x4
325x3
365x1
385x1
MISS 400x0
MISS 390x0
B)BB Good Mornings
185x10 205x8 x10
Notes: Well, this workout sucked donkey balls. I was hoping for a 400 squat although I really wanted 4 plates a side. Guess it just wasn’t my time. I probably could have waited a bit longer. Maybe it’s my imagination, but the speed seems to be improving, prob as a result of the band DE squats.
Basically I was exhausted afterwards. And then I decided to videotape my free squat form, as I haven’t done a non- box powerlifting style squat in months. It didn’t look like my box squat, even with 205lb on the bar I was leaning way forward. Donkey balls once again. Perhaps I need a deload soon.
-MAtt
EDIT: After checking out a Jim Wendler article on ME progressions, I think I did a bit too much volume along the way to my max. Also, I factored my percents based on what I wanted to hit this time rather than my max from last time. Bad choice. Either way, here is what he suggested and what i did.
? 1x5 @ 50% 1x5 @ 50%
? 1x3 @ 60% 1x5 @ 60%
? 1x2 @ 70% 1x4 @ 70%
? 1x1 @ 80% 1x3 @ 80%
? 1x1 @ 90% 1x1 @ 90%
? 1x1 @ 95% 1x1 @ 95%
? 1x1 @ 100% or new PR. 1x0 @ 100%
He suggests 2-5 other warmup sets before the first 50%. Also, I was starting with 50% of my what I figured my new PR should be and not my current max. Until next time.
[quote]maraudermeat wrote:
7/10/06
ME bench
thought I would try something totally different tonight. I worked up to 405 and went to failure with it, then dropped to 315 on my next set to failure, then 225 to failure and finally 135 to failure.
this is how it went…
135x10
225x5
315x3
405x14
315x21
225x34
135x90 this set was don’t to complete failure starting with full range of motion to no motion. I probably got 65 full range of motion.
incline bench all done to failure
315x16
225x23
135x51
hammer dips
90x8
180x8
270x8
360x5
drop set- 270x15-180x15-90x30
I was spent after this workout. I’m definitely not used to going to failure. I think they call that a “burn”.
Meat[/quote]
By god thought mine was crazy. That looks like hell nice work.
Shock the old system feel that one for a few days Im sure.
[quote]carter12 wrote:
Thanks Phill I will give that a try. Right now I only have minis and light bands. Will those work?
It’s disappointing for me because I’ve benched 390 before and was well on my way to 4 plates. Then I started jiu jitsu and lost about 25 lbs. body weight. I think I’ll get back to where I was though, as since Jiu Jitsu I haven’t really done a lot of ME work.
Fortunately my squat and dead have stayed about the same but my bench has went to the shitter. Oh well at least I can arm bar someone now hahaha.
[/quote]
Hell yhea theyll work, double them over and you’ll get a ton of band tension id go for the light bands dbld and then see what Kind of load you need.
Yhea droppin 25lbs will do that. You lookn g to stay down there for the fighting and aim to get strength back or whats your plan??
[quote]Mr. Bear wrote:
Well, I cut carbs to under 50 grams for four days, and lost about 6 lbs. I just carbed up, so I’m probably around 202-203. I just don’t want to have to worry about weight as the competition nears. I know I can cut 6-8lbs of water without a problem, but I want to get down to my competition weight quickly to work in my gear and , more importantly, just train at that weight. I don’t want there to be any surprises when I hit the platform.
Bear[/quote]
I hear you was just wondering. For sure a good idea to get ready know you can make weight. So your planning what 8-10 above comp wieght and drop the water etc…