[quote]maraudermeat wrote:
just got an email that the Bench Bash for Cash and Va. state Bench comp has been cancelled due to lack of interest.
this really sucks!!!
I was really looking forward to hitting both of them.
meat[/quote]
Man thats a pain any others in the area??
Phill
[quote]Modi wrote:
08/06/07 - Squat (ME)
A) Squat
barx10
135x8
225x8
275x5
315x3
345x3
365x3
375x3
385x3
395x3 (3rep PR)
B) Barbell Good Mornings
135x10
185x8
225x6
225x6
225x6
C) Pullups (Wide Overhand)
12
12
12
D) Plank
2min15sec (PR)
+20lbs on back x 60sec
First day back on the heavy triples. These felt good today, I probably had 405 in me, but will try that next week. I kept my head driven back into the bar today, something that I’ve probably been missing recently, and on a heavy single you only get one shot.
I wasn’t going to do any lat work on Lower days, but they were feeling neglected on upper day, so I think I’m going to keep them on my squat day. Otherwise I just don’t give them the attention that they need. Not traditional Westside, but it’s the best way for me right now.
Overall, a good day, and nice not to post any missed attempts for a change.
[/quote]
Damn fine work bro keep it up, those triples are killer
Phill
[quote]c. wrote:
PR Update 
squat 175
c.[/quote]
Nice work
phill
Total body Lower ME/ Upper RE July 30th 07
Notes. Going to likely take the rest of the week out of the gym have a ton of work that needs to be done and a short break may do some benefit maybe get some events in Saturday if I get caught up
Crazy insanely hot today and still something wrong In not digesting don�??t know if it�??s the heat a small virus what anything of any solid from just sits there ??
Super sets
1A) SSB Box Squat (14 inch box )
Bar x some
155 x 8
245 x 5
295 x 5
335 x 3
385 x 2
425 x 3 PR nailed it solid. But hard
Racked it, stomach knotted up ran out the door and lost breakfast and if memory serves me right?? HMMM onion?? That was food from 5pm yesterday which was 22 hours pre w/o so yhea deff not digesting
1B) Flat bench
95 x 10
135 x 8
185 x 5
225 x 5
275 x 3
315 x 2, 2
225 x 12
wasn�??t going any higher with no hand off or spot love this bench but it�??s a long pull to unrack it don�??t need shoulder probs again. Ill build from here
1C) Chins
BW- blue band x 5 (3 sets)
Bw x 6 x 6 sets
Giant set
2A) DL
315 x 5
405 x 3
500 x 6
Was going to do a timed set just didnt have it today just pulled what I could today. Grip gave on 6 and lost my palm
2B) 1 arm DB OH press
60 x 10 x 4 sets
2C) Abs Decline weighted
3 sets
.
Good Day for the heat and feeling like crap
Im switching to total liquid nutrition until I get something figured out here if it doesn�??t get better have to go to a doc I suppose have no clue
Phill
Hi everyone, I’m finally back from Taiwan. It was hot and humid there, typical for Southeast Asia. Luckily, it rained a few of the days when I was there, so it was only 85* while raining. When it wasn’t raining, it was 95-100* with very high humidity. I’m glad to be back in sunny San Diego.
On the bright side, I did go to Taipei 101 ( Taipei 101 - Wikipedia ), currently the world’s most highest building. While there, I also saw the world’s biggest wind damper and rode on the world’s fastest elevator. Alas, they didn’t allow people to climb all 101 levels. That would have been an interesting cardio to write home about.
Monday, 8/6/2007: ME Upper
A. Pin Press
135 x 8
165 x 5
185 x 1
195 x 1
205 x 0
200 x 0
195 x 1
155 x 8
B. Chest-Supported Row
105 x 4 x 8
C. Pull-Up
BW x 4 x 8
D. Lean-Away Lateral Raise
30 x 4 x 8
I haven’t been to the gym in a couple weeks and it showed. My previous max on the pin press was 205 and I couldn’t go near it today. My positioning wasn’t good either as the bar was floating all over the place. Would it be a good idea to use the coming RE day to work on some RE barbell presses or should I stay on my plan and go with dumbbells presses? My form under the bar seems like a weakness that is holding me back on my ME days.
prognosis on the achilles tendon so far: nearly impossible to do single leg calf raise. Lots of ice, my sisters post operation prescription pain killers and some rest. Feels OK now. Gotta love medicine.
Will update in a few days! Looks like it’s T minus 6 weeks till i start a full Westide program. Exciting.
[quote]Modi wrote:
08/06/07 - Squat (ME)
A) Squat
barx10
135x8
225x8
275x5
315x3
345x3
365x3
375x3
385x3
395x3 (3rep PR)
First day back on the heavy triples. These felt good today, I probably had 405 in me, but will try that next week. I kept my head driven back into the bar today, something that I’ve probably been missing recently, and on a heavy single you only get one shot.
Overall, a good day, and nice not to post any missed attempts for a change.
[/quote]
Dadgummit Modi great work but at least let me keep my squat ahead of yours!
[quote]Phill wrote:
Total body Lower ME/ Upper RE July 30th 07
Notes. Going to likely take the rest of the week out of the gym have a ton of work that needs to be done and a short break may do some benefit maybe get some events in Saturday if I get caught up
Crazy insanely hot today and still something wrong In not digesting don�??t know if it�??s the heat a small virus what anything of any solid from just sits there ??
Super sets
1A) SSB Box Squat (14 inch box )
Bar x some
155 x 8
245 x 5
295 x 5
335 x 3
385 x 2
425 x 3 PR nailed it solid. But hard
Racked it, stomach knotted up ran out the door and lost breakfast and if memory serves me right?? HMMM onion?? That was food from 5pm yesterday which was 22 hours pre w/o so yhea deff not digesting
1B) Flat bench
95 x 10
135 x 8
185 x 5
225 x 5
275 x 3
315 x 2, 2
225 x 12
wasn�??t going any higher with no hand off or spot love this bench but it�??s a long pull to unrack it don�??t need shoulder probs again. Ill build from here
1C) Chins
BW- blue band x 5 (3 sets)
Bw x 6 x 6 sets
Giant set
2A) DL
315 x 5
405 x 3
500 x 6
Was going to do a timed set just didnt have it today just pulled what I could today. Grip gave on 6 and lost my palm
2B) 1 arm DB OH press
60 x 10 x 4 sets
2C) Abs Decline weighted
3 sets
.
Good Day for the heat and feeling like crap
Im switching to total liquid nutrition until I get something figured out here if it doesn�??t get better have to go to a doc I suppose have no clue
Phill
[/quote]
Killer as usual–a little simpler than we’re used to but still brutal.
If you’re going all liquid, you might want to try some fiber chews or add some Benefiber powder to your shakes and see if you can’t get yourself cleaned out a little.
8/6/2007 ME Upper
This was a short session as I had a meeting to get to. Weighed in at 228.5 today–gotta love the weekend bloat.
A)ME Bench
Bar x 5
95 x 3
135 x 3
185 x 3
225 x 1
250 x 1
275 x 1
300 x 1 x 5 (PR for volume at this weight)
I was fairly happy with my pressing for once.
B)Uni-lateral H.S. Chest-Supported Row=145 each side x 8 x 3
Trying these as they mimic what feels like a good elbow path for me. I want to add unilateral flat DB bench for the same reason, but didn’t have time today.
C)Dips x 38 (PR)
[quote]Pemdas wrote:
I just got back from my first full powerlifting meet.
I totaled 1045 in 181 open division. Weighed in at 175.
Completely Raw!!
Squat
In the bathroom, I had a national judge complement me on my squats. That was real nice boost to my ego.
I burried 370. I have some video that I will post on utube a bit later.
Bench
The judges were making us wait forever at the top and like 2-3 seconds at the bottom.
DL
It was a total blast and look forward to doing it again sometime.
My buddy Jared broke the NY state deadlift record in the 198 junior(20-23) division. The previous record was 545. He pulled 560, 610, 630. [/quote]
Awesome job! Congratulations on your PR!
[quote]Phill wrote:
Super sets
1A) SSB Box Squat (14 inch box )
Bar x some
155 x 8
245 x 5
295 x 5
335 x 3
385 x 2
425 x 3 PR nailed it solid. But hard
[/quote]
Great job hitting a PR while not feeling good.
Hope you feel better soon!
[quote]jthsiao wrote:
Hi everyone, I’m finally back from Taiwan. It was hot and humid there, typical for Southeast Asia. Luckily, it rained a few of the days when I was there, so it was only 85* while raining. When it wasn’t raining, it was 95-100* with very high humidity. I’m glad to be back in sunny San Diego.
On the bright side, I did go to Taipei 101 ( Taipei 101 - Wikipedia ), currently the world’s most highest building. While there, I also saw the world’s biggest wind damper and rode on the world’s fastest elevator. Alas, they didn’t allow people to climb all 101 levels. That would have been an interesting cardio to write home about.
Monday, 8/6/2007: ME Upper
A. Pin Press
135 x 8
165 x 5
185 x 1
195 x 1
205 x 0
200 x 0
195 x 1
155 x 8
B. Chest-Supported Row
105 x 4 x 8
C. Pull-Up
BW x 4 x 8
D. Lean-Away Lateral Raise
30 x 4 x 8
I haven’t been to the gym in a couple weeks and it showed. My previous max on the pin press was 205 and I couldn’t go near it today. My positioning wasn’t good either as the bar was floating all over the place. Would it be a good idea to use the coming RE day to work on some RE barbell presses or should I stay on my plan and go with dumbbells presses? My form under the bar seems like a weakness that is holding me back on my ME days.[/quote]
Bro0 sounds like you had a blast yopull get rolling in the gtym again it takes a day or two youll be smkin PR’s
I need to get back to SE Asia anyone for a trip
Phill
[quote]Norweige wrote:
Phill wrote:
Total body Lower ME/ Upper RE July 30th 07
Notes. Going to likely take the rest of the week out of the gym have a ton of work that needs to be done and a short break may do some benefit maybe get some events in Saturday if I get caught up
Crazy insanely hot today and still something wrong In not digesting don�??t know if it�??s the heat a small virus what anything of any solid from just sits there ??
Super sets
1A) SSB Box Squat (14 inch box )
Bar x some
155 x 8
245 x 5
295 x 5
335 x 3
385 x 2
425 x 3 PR nailed it solid. But hard
Racked it, stomach knotted up ran out the door and lost breakfast and if memory serves me right?? HMMM onion?? That was food from 5pm yesterday which was 22 hours pre w/o so yhea deff not digesting
1B) Flat bench
95 x 10
135 x 8
185 x 5
225 x 5
275 x 3
315 x 2, 2
225 x 12
wasn�??t going any higher with no hand off or spot love this bench but it�??s a long pull to unrack it don�??t need shoulder probs again. Ill build from here
1C) Chins
BW- blue band x 5 (3 sets)
Bw x 6 x 6 sets
Giant set
2A) DL
315 x 5
405 x 3
500 x 6
Was going to do a timed set just didnt have it today just pulled what I could today. Grip gave on 6 and lost my palm
2B) 1 arm DB OH press
60 x 10 x 4 sets
2C) Abs Decline weighted
3 sets
.
Good Day for the heat and feeling like crap
Im switching to total liquid nutrition until I get something figured out here if it doesn�??t get better have to go to a doc I suppose have no clue
Phill
Killer as usual–a little simpler than we’re used to but still brutal.
If you’re going all liquid, you might want to try some fiber chews or add some Benefiber powder to your shakes and see if you can’t get yourself cleaned out a little.
[/quote]
Thanks bro
Man tried just adding fiber as well and it just sits in the gut in a shake etc. Im going full on flush her out LOL aple juice baby thatll get shit moving
The killer thing very hard to stay even hydrated with food just sitting there down 8 lbs in three days. mostly hydration and man you dont even want to smell a burp when foods been just sitting for 24+ hours MY GOD!!!
Phill
[quote]maraudermeat wrote:
Modi wrote:
maraudermeat wrote:
with the hold, set up with the bar almost at lockout on pins. have a guy on each side. have them help you lift it into the lockout position. then hold it as long as you can. I have one of the guys time me to see how long I can hold it. when i reach 20 seconds i add weight. you shouldn’t be able to unrack it by yourself.
meat
Maybe I need to add some weight to my holds then. I found I was able to lock out 120lbs more than my max and hold it for 20 sec, but it was a hard 20, and I started on the pins, not on the rack. Since I don’t always have a reliable partner, I figured this was the next best option.
when I say “unrack” I mean to pick it up off the pins. you are right. there’s no reason to unrack it when it’s easier to just have them pick it up off the pins. but if you can push it up off the pins then you are just doing a rack lockout anyway:)
meat
[/quote]
Gotcha. Should I be doing more weight, assuming I can get a hand off? I’m not sure I could have gone much longer than 20sec at 505, but I was able to lock it out.
Basically I worked up to a bunch of heavy singles on lockouts, jumping 20lbs each time. When I hit 505 I held it for 20sec. Then I bumped it up to 515, and only hit 12 seconds because my shoulder started to feel funny. This will be my last week with the holds for a few weeks, so what’s your thought on it?
[quote]swissrugby67 wrote:
prognosis on the achilles tendon so far: nearly impossible to do single leg calf raise. Lots of ice, my sisters post operation prescription pain killers and some rest. Feels OK now. Gotta love medicine.
Will update in a few days! Looks like it’s T minus 6 weeks till i start a full Westide program. Exciting. [/quote]
Swiss, if you really ruptured it, you’ve got about 24 hours to have it operated on, otherwise it will ball up and never stretch out to it’s full length again. If you think it’s a total rupture, I would not hesitate to get it looked at and taken care of.
If it’s just a bad strain, it’s your call, but if you see deformity, get it looked at ASAP. If it feels ok, that means it’s either not very bad OR it’s really really bad and the nerve endings are severed. Hopefully it’s not all that bad. Keep us up to date.
[quote]Norweige wrote:
Dadgummit Modi great work but at least let me keep my squat ahead of yours!
[/quote]
Norweige, I will grant you that favor, so long as you keep hitting PR’s every week.
[quote]Phill wrote:
Damn fine work bro keep it up, those triples are killer
Phill
[/quote]
Thanks. Not bad yourself either. Nice job on the PR.
[quote]Phill wrote:
jthsiao wrote:
Hi everyone, I’m finally back from Taiwan. It was hot and humid there, typical for Southeast Asia. Luckily, it rained a few of the days when I was there, so it was only 85* while raining. When it wasn’t raining, it was 95-100* with very high humidity. I’m glad to be back in sunny San Diego.
On the bright side, I did go to Taipei 101 ( Taipei 101 - Wikipedia ), currently the world’s most highest building. While there, I also saw the world’s biggest wind damper and rode on the world’s fastest elevator. Alas, they didn’t allow people to climb all 101 levels. That would have been an interesting cardio to write home about.
Monday, 8/6/2007: ME Upper
A. Pin Press
135 x 8
165 x 5
185 x 1
195 x 1
205 x 0
200 x 0
195 x 1
155 x 8
B. Chest-Supported Row
105 x 4 x 8
C. Pull-Up
BW x 4 x 8
D. Lean-Away Lateral Raise
30 x 4 x 8
I haven’t been to the gym in a couple weeks and it showed. My previous max on the pin press was 205 and I couldn’t go near it today. My positioning wasn’t good either as the bar was floating all over the place. Would it be a good idea to use the coming RE day to work on some RE barbell presses or should I stay on my plan and go with dumbbells presses? My form under the bar seems like a weakness that is holding me back on my ME days.
Bro0 sounds like you had a blast yopull get rolling in the gtym again it takes a day or two youll be smkin PR’s
I need to get back to SE Asia anyone for a trip
Phill[/quote]
I agree with Phill on this one you’ll be busting PRs by the end of the week.
And Phill maybe next summer!
[quote]Modi wrote:
08/06/07 - Squat (ME)
A) Squat
barx10
135x8
225x8
275x5
315x3
345x3
365x3
375x3
385x3
395x3 (3rep PR)
B) Barbell Good Mornings
135x10
185x8
225x6
225x6
225x6
C) Pullups (Wide Overhand)
12
12
12
D) Plank
2min15sec (PR)
+20lbs on back x 60sec
First day back on the heavy triples. These felt good today, I probably had 405 in me, but will try that next week. I kept my head driven back into the bar today, something that I’ve probably been missing recently, and on a heavy single you only get one shot.
I wasn’t going to do any lat work on Lower days, but they were feeling neglected on upper day, so I think I’m going to keep them on my squat day. Otherwise I just don’t give them the attention that they need. Not traditional Westside, but it’s the best way for me right now.
Overall, a good day, and nice not to post any missed attempts for a change.
[/quote]
Modi kickin ass as ussual, I do my lat work on Lower day, it just makes sense to me.
[quote]Phill wrote:
Total body Lower ME/ Upper RE July 30th 07
Notes. Going to likely take the rest of the week out of the gym have a ton of work that needs to be done and a short break may do some benefit maybe get some events in Saturday if I get caught up
Crazy insanely hot today and still something wrong In not digesting don�??t know if it�??s the heat a small virus what anything of any solid from just sits there ??
Super sets
1A) SSB Box Squat (14 inch box )
Bar x some
155 x 8
245 x 5
295 x 5
335 x 3
385 x 2
425 x 3 PR nailed it solid. But hard
Racked it, stomach knotted up ran out the door and lost breakfast and if memory serves me right?? HMMM onion?? That was food from 5pm yesterday which was 22 hours pre w/o so yhea deff not digesting
1B) Flat bench
95 x 10
135 x 8
185 x 5
225 x 5
275 x 3
315 x 2, 2
225 x 12
wasn�??t going any higher with no hand off or spot love this bench but it�??s a long pull to unrack it don�??t need shoulder probs again. Ill build from here
1C) Chins
BW- blue band x 5 (3 sets)
Bw x 6 x 6 sets
Giant set
2A) DL
315 x 5
405 x 3
500 x 6
Was going to do a timed set just didnt have it today just pulled what I could today. Grip gave on 6 and lost my palm
2B) 1 arm DB OH press
60 x 10 x 4 sets
2C) Abs Decline weighted
3 sets
.
Good Day for the heat and feeling like crap
Im switching to total liquid nutrition until I get something figured out here if it doesn�??t get better have to go to a doc I suppose have no clue
Phill
[/quote]
Good work Phill, now get some colon blow and fix that gut!