[quote]Phill wrote:
I agree for me atleast just find that if I jump that far so late, I get flattened a lot. where as if I approach that 100% before a new PR My body is ready for those heavy load. hey even loading on extra and just unracking it can help me. tells the body Oh shit trying something new here better get ready.
And like he staed with the long rest etc, you should be recovered. Hekll give iut a try cant hurt.
[/quote]
Jumping in on this topic just a little late, here’s what I like to do:
10 x bar
5 x 50%
3 x 60%
3 x 70%
1 x 80% (do all sets before this pretty quickly, start longer rest periods after this set)
1 x 85%
1 x 90%
1 x Supramax hold with 10-20lbs more than the max I’ll attempt
1 x new PR
I find that doing a full-range rep with 95% wears me out pretty good. I like the supramax holds when trying to set a new PR.
C)1 Arm DB Snatch (hang snatch on 1st 2 sets and dead stop from floor on latter sets)
50x3 60x3 70x1 80x1 85x1 (right side only) PR-90x1 PR-95x1 PR-100x1
D)BB Parallel Back Squat
225x3 265x3 305x0
Notes: This workout was incredibly random. I’m getting to rock less and less on the DE box squats which is good. I still have to work on finding the best bar and hand placement so I can drive my elbows forward. When I tried the free squats last (who the fuck knows why) I think my torso fell forward because my elbows were pointing too far back.
On a side note, one of the co-owners of my gym was deadlifting on the olympic platform next to mine. The guy was deadlifting sub 300 for a guy who is probably 6’3 and over 200 lbs. And he of course used the bar jack to unload the plates. When doing my “heavy” sets of cleans the bar clearly made a noise when it hit the platform. I didn’t drop it from the top, I controlled it enough that it wouldn’t be too much of a strain.
He told me “try not to dump the bar too much.”
Oh I’m sorry, I thought the point of rubber fucking plates and olympic lifting platforms were for people to be able to exert themselves fully without having to worry about scaring other members or dropping metal on the ground.
To make up for this I decided to do DB snatches (with heavy grunts of course) to release some anger. My left side couldn’t keep up with my right, but I still went higher than I ever have.
My CNS is fried. I need a backoff week this coming week. I woke up today snottyish and sick feeling. I’m going to push the volume and intensity on my DE BP day Sunday to get some supercompensation on my deload week.
[quote]Matgic wrote:
On a side note, one of the co-owners of my gym was deadlifting on the olympic platform next to mine. The guy was deadlifting sub 300 for a guy who is probably 6’3 and over 200 lbs. And he of course used the bar jack to unload the plates. When doing my “heavy” sets of cleans the bar clearly made a noise when it hit the platform. I didn’t drop it from the top, I controlled it enough that it wouldn’t be too much of a strain.
He told me “try not to dump the bar too much.”
Oh I’m sorry, I thought the point of rubber fucking plates and olympic lifting platforms were for people to be able to exert themselves fully without having to worry about scaring other members or dropping metal on the ground.
To make up for this I decided to do DB snatches (with heavy grunts of course) to release some anger. My left side couldn’t keep up with my right, but I still went higher than I ever have.
My CNS is fried. I need a backoff week this coming week. I woke up today snottyish and sick feeling. I’m going to push the volume and intensity on my DE BP day Sunday to get some supercompensation on my deload week.
-MAtt[/quote]
LOL try Thailand we scare the lil umpa lumpas just walking to the building. Good thing being the Thais are quite, non confrontational lil ppl and just step back. Many like it though just watching get the most grief from the damn gym owners and the foreigners (american, british, etc.) that were working to hard sweating in the gym etc.
Nice work and great notice and way to listen to your body. Think I may be due soon as well to take it down a bit. Now will I thats another story.
Morning same old stuff
25 each
Pushup
Sit up and
BW squats
Day 4 Load OH press RE day. (Blue Band/DB)
OH Press DB/Bands.
Red band x 10,
red + 10lb x 10,
Blue Band x 10,
Blue +10lb x 11
Blues band + 20lbs xb8,8
Lat Pull Down
55lbs x 20,
85lbs x 10,
130lbs x 10
160lbs x 14
180 x 8
200 x 5
3A) Face Pulls
80lbs x 12,
100lbs x 15
120lbs x 14
.
3B) External Rotations (cable) 20lbs x 12,7,9
4A) Dumbbell Crunch on Ball
Load 50lbs x10,7,5 then burn out at BW
4B)dips
BW x 12,11,9
5A)Cable lat raise
25lbs x 12,8,7
5B)Cable flys.
50lbs x 15
55 x 15
65 x 11
drop set db curls run the rack
Couple tri?s and shrugs and got the hell out
Notes: Lets call this cardio with weights. Inspired by the Body Pump[ call I saw last night couldnt help butt watch the Thai ladies for a bit
Today was planned to be light and with how odd this week was training wise with the Monday squat fest etc figured throw a shocker in here as well. Just came in with a list and planned to don it all minimal rest as fats as possible. The lower loads etc felt very good on the shoulder taht high band tension for some reason feel good on it. Boy come about 15 mins in I was sweatin big time.
Got a massive pump nothing was over 60 secs rest and the super sets were no or Very little rest. Got all the above done in out of the gym showered and all in just about 1 hour.
In the end an OK workout, don?t feel like I did much fatigue wise an hour later now just a little in the upper back see if it leaves me fresh for next week
Oh still got that damn nagging right elbow pain, need to get on that rubber band again it really helps.
[quote]Phill wrote:
Nice pulls meat. But above all thats a DAMN impressive front squat. [/quote]
thanks.
I don’t think it’s really that good considering what my back squat is. I feel I could go much heavier but I hold the bar with my arms crossed under the bar. I’ve tried the uncrossed arm style and I can’t find a comfortable position.
I’ve been reading your posts and you’ve got some pretty impressive lifts as well. you definitely believe in volume training, huh?
[quote]maraudermeat wrote:
Phill wrote:
Nice pulls meat. But above all thats a DAMN impressive front squat.
thanks.
I don’t think it’s really that good considering what my back squat is. I feel I could go much heavier but I hold the bar with my arms crossed under the bar. I’ve tried the uncrossed arm style and I can’t find a comfortable position.
I’ve been reading your posts and you’ve got some pretty impressive lifts as well. you definitely believe in volume training, huh?
meat
[/quote]
I do the crossed under the bar hold as well just havent been able to get the other style to a point I am comfortable either.
LOL as for volume?? I find a mix seesm to work best for me. little lower intensity/load for a push or leg followed then by a day of really going balls out a few lifts and go for some type of PR.
That will drop some as well as I get weight on etc. Right now trying to pack on 30+ lb the volume seems to help with sheer hypertrophy aspect and assure a good portion of the lbs is lean.
I just have to watch myself need to back the hell down I have a BAD tendency to over due it not get the required rest and recovery and that plays all hell with the heavy days. Still trying to strike that balance and get the old More is better and lifting to “look good Nekid” as opposed to for performance out of my system.
But Getting a ton from reading your alls posts. Hell hope some of it rubs off.
I stopped posting on this a while ago but I want let you all know how my first meet went.
I weighed in at 208 and lifted at 220, the 16-19 division.
My squat opener was 315 and I got a red light on it, but 2 whites. I didn’t know how my back would feel so I went light. My back felt great, I’m fully healed thanks to Eric Cressey and some movements he advised me to do.
Next attempt was 355, got it but racked it (damn!) before the command, so I was dq’ed. Last one was 375, got it just out of the hole then lost it.
My bench was disapointing, I have to get used to pauseing on the chest. Opened with 225 and it was easy, but then bombed out with 255 twice. My last max was 250.
My deadlift opener was 365, and I smoked it. Next was 385, 10 lb pr, killed it. Last was 405, man I was pumped for that, got it easy. I had alot more in me, but I’m happy that I pulled that 405.
C1)Rope Face Pulls (on cable crossover machine)
150x12 170x12 190x9 197.5x9 x9 x9
C2)EZ Bar Curl
100x8 x7 90x6 80x8 70x9 70x7
Notes: I was pretty surprised at how good my bar speed was on the DE benches.
Hit 100s for the first time on incline. Was hoping for 3 reps, but I’ll get it next time.
Unfortunately, the gym I go to with the power rack closed earlier than it says on the website, so I didn’t have a place to do pin presses. So I decided to up the volume (Phill style haha) on my incline DB, back, and bicep work to give my body something to do on my deload week starting tomorrow.
LOL volume for now will ever be called Phill style I see
Well heres today not so much volume
Morning conditioning. Bumped it up after three weeks at 25
Body weight squats x 30
Push ups x 30
Sit-ups x 30
Day 1 Load ME=90 (manta Ray Safety squat)
Manta High bar Squat .
load= bar x 20,
135 x 10,
225 x 8,
275 x 5
315 x 3,
365 x 2,
405 x 1
425 x -, 1, 1
RDL’s 4x6 rest 2 min…
Load 405 x 6,
525 x 4,4,5
Barbell Lunges
60 x 6
90 x 5
110 x 5
135 x 5
4a) GHR
100 x 7,5,4
4b) Hanging Leg Raises
BW + 25 x 5,4,5
seated calfs
225 x drop set
cable crunches a ton
BW =110kg again. OK going to have to just chow the hell down amn the hell up eat and throw some damn iron time to get that scale and strength moving again quite fuckin around.
Notes:
Put on a belt first time in 13+years felt good
Manta/High bar squats Man these really are a huge difference from the usual having that bar up just that far makes a big difference. This was the second time ever using it 1 month ago was the last. I did get a 20lb PR on these. Missed the first attempt, folded over upper back wasn?t tight enough harder with the bar high. Second and third nailed strong called it a day.
Squat set up. I suck this needs a lot of work going to have to practice this every set every rep Im unracking tight then going back, then friggin fidget with feet to much think to much and breath, hard to get tight again. Need to nail it unrack ste breath Go. Did much better in the last two sets.
Lunges were frigging cake today for some reason. That?s a good thing bad leg was strong.
Thats about it.
Oh got a new toy we got the pulling harness and speed rope, big 4" rope. adding that prob friday with the tire.
B)Straight Leg Pull Through (on dual cable tower machine)
205x15 220x15 x12 (sumo)x10
Notes: No PR today, but I did match my previous PR which relieved me. I had hit 430 off the 4" box about a month and a half ago near the end of CT’s “Deadlifting for Stubby Guys” program. Trying to decide if I should stick with this again next week or change to a squat variation and come back to the deadlift the week after.
Glad to have a deload week. I’m feeling a little burnt out.
[quote]wrestler189 wrote:
I stopped posting on this a while ago but I want let you all know how my first meet went.
I weighed in at 208 and lifted at 220, the 16-19 division.
My squat opener was 315 and I got a red light on it, but 2 whites. I didn’t know how my back would feel so I went light. My back felt great, I’m fully healed thanks to Eric Cressey and some movements he advised me to do.
Next attempt was 355, got it but racked it (damn!) before the command, so I was dq’ed. Last one was 375, got it just out of the hole then lost it.
My bench was disapointing, I have to get used to pauseing on the chest. Opened with 225 and it was easy, but then bombed out with 255 twice. My last max was 250.
My deadlift opener was 365, and I smoked it. Next was 385, 10 lb pr, killed it. Last was 405, man I was pumped for that, got it easy. I had alot more in me, but I’m happy that I pulled that 405.
Now its on to more training.
[/quote]
Great job on the PRs bro. 20lb PR on the deadlifts with more in you ain’t bad at all.
Morning conditioning.
Body weight squats x 30
Push ups x 30
Sit-ups x 30
Day 2 Bench
Bench Press DBL blues
Bar x 20
95 x 12
135 x 10
DBL blues x 8
DBL blues + 95 x 8
DBL blues + 135 x 5
DBL blues + 185 x 3
275 x 3
The bands had me beat that?s ALL I could muster
incline press Close grip
95 x 10
135 x 10
185 x 5
205 x 3
225 x 6
decline DB bench
60 x 10
75 x11, 12
Chest Supported Machine Rows
90 x 15
180 x 15
270 x 10
360 x 4
5A) Cable Woodchoppers
150 x 15,12,12,14
5B)Rope Pdown
140 x 13
170 x 10
190 x9
207.5 (maxed the machine) x 8
Notes:
OK been dodging it again as it was getting better but didn?t let it heal long enough The damn shoulder, Going to have to ease up on it again on flat bench that?s why today opted for the bands still was able to go heavy but on the low part not so much strain on shoulder.
Doesn?t hurt at all until getting up near three plates. 3 is getting to where it hurts again. Go by feel but prob aim to just go for some 8-10 reps maxes and slowly move up for a few weeks. Paused work again that seemed to help a ton. Its when I get that HIGH load and the explosion need tro get TIGHT have to let this heal then move back up. Getting no where coming back early and regressing
Positive it feels great in incline and not to bad in decline presses, dips are fine as well. Just the flat bench.
[quote]Naphta wrote:
hey phil, I’m just about to do paused one board work for my m.e. lift and I had some questions:
How long do you pause? I thought 4 seconds would be generally good.
Should I do anything specific on the bottom, or try to keep as tight a posture as I can?[/quote]
How long, Yes generally 4 is what I aimed for the first time or two counted but after that just go by feel counting etc I didnt stay as tight.
These really helped not only off the bottom for me, Now my strong point, but shoulder health as well.
Anything on the bottom?? stay sas tight as possible, squeeze that bar like you triying to CHOKE it. dont reat the load full on you HOLD it. You can touch just dont unload it on you keep that tension. then explode, or aim to. it wont be very damn explosive as you lose the stretch reflex it will be pure strenght getting it up and if you have stayed tight etc. then there seemingly isnt that JOLT to the shoulders etc. They are ready for it and builds them up.
I did em for three weeks, and went from pressing 250 or so in pain to 315 for a few pain free for the most part and solid fast out of the bottom. Should have stuck it out longer just got caught up in feeling 90% again and pressing some OK loads.
How long, Yes generally 4 is what I aimed for the first time or two counted but after that just go by feel counting etc I didnt stay as tight.
These really helped not only off the bottom for me, Now my strong point, but shoulder health as well.
Anything on the bottom?? stay sas tight as possible, squeeze that bar like you triying to CHOKE it. dont reat the load full on you HOLD it. You can touch just dont unload it on you keep that tension. then explode, or aim to. it wont be very damn explosive as you lose the stretch reflex it will be pure strenght getting it up and if you have stayed tight etc. then there seemingly isnt that JOLT to the shoulders etc. They are ready for it and builds them up.
I did em for three weeks, and went from pressing 250 or so in pain to 315 for a few pain free for the most part and solid fast out of the bottom. Should have stuck it out longer just got caught up in feeling 90% again and pressing some OK loads.
Inspired by the Body Pump[ call I saw last night couldnt help butt watch the Thai ladies for a bit