[quote]Mys7icaL 0n3 wrote:
Tuesday 8/21/07 ME Bench
A. Flat Bench Press
(warm up elbows with a few light sets of Pushdowns)
bar x 18
66lb x 12
88lb x 8
110lb x 5
132lb x 3
137lb x 2
143lb x 2 [+6 lb]
148lb x 2 [+11 lb]
159lb x 2 [+ 22 lb PR!!]
B. Seated Cable Row
1 x 12 @79lb
2 x 10 @90lb
1 x 12 @90lb
C. Incline DB Bench Press
3 x 8 @38lb
1 x 8 @44lb [+6 lb]
D. Seated Face Pull
2 x 12 @48lb
1 x 14 @48lb
Recap: Un-fucking-believable. I felt like the Hulk today. I banished the gym demons back to Hell.
I’ve changed gyms and the new one is much better with a more hardcore crowd. This powerlifter guy was spotting me on the last set. I unracked the weight and it felt like a thousand pounds.
The first rep went pretty well, but the second one was a hell of a grinder.
For a second I was scared shitless and thought the dude wasn’t going to spot me, so I freaked out. I pushed with something I didn’t even know I had, and I felt a twinge in my eyes. So I rack the weight and (thanking the guy, who actually didn’t need to spot me after all) move to the mirror to check out my eyes, which are completely bloodshot. Like ruby-red.
It was all awesome.
I am ecstatic.
Thanks for the encouragement so far and happy lifting everyone!
[quote]Mys7icaL 0n3 wrote:
Tuesday 8/21/07 ME Bench
A. Flat Bench Press
(warm up elbows with a few light sets of Pushdowns)
bar x 18
66lb x 12
88lb x 8
110lb x 5
132lb x 3
137lb x 2
143lb x 2 [+6 lb]
148lb x 2 [+11 lb]
159lb x 2 [+ 22 lb PR!!]
Man that Monday DL session caught up with me yesterday felt like I was hit by a truck. Then no sleep, prob 800 calories of food 700 which was crown royal on the rocks LOL didn�??t help the recovery for today. I was weak as a kitten, more so then usual
1)Tire flips
400 x some warm ups
700 x 1, 3
700 x 60 feet
700 x 3
The 60 feet went OK considering rested and was going for a second run at it and was just not happening low back etc was done
2)Axle Clean and Press
135 x 5
165 x 5
225 x 2 suck these felt horrible
BB push press
225 x 2
245 x 2
225 x 4
135 x 22 MASSIVE PUMP baby. some freaky veins going on in the shoulders
Everything was feeling heavy so just did the 135 and called it
Chain yoke
515 x 40 feet
585 x 60 solid
635 x 25 drop, 3 feet drop and DONE!!
Im getting better at the chain yoke so that�??s a plus
Oh and got my DVD of the Nebraska event pretty cool if I get the time and figure how to capture just my stuff off it ill post it
Have a meeting tomorrow morning with a local Venue for an upcoming meet ill be hosting here in Feb. a NAS sanctioned strongman contest as a memorial to my mom with all proceeds going to Camp hope a cancer camp for kids. I got an awesome venue it looks like hoping to make this a sweet deal
I have a couple of questions for all you Westside gurus:
When would you be ready to incorporate DE work into your routine as opposed to RE work? Should have a certain number of training years under your belt or should you have a certain level of strength?
Also, for DE work, how important is the eccentric? Should it be done as fast as possible while under control or do you only care about the concentric portion of the lift?
Man that Monday DL session caught up with me yesterday felt like I was hit by a truck. Then no sleep, prob 800 calories of food 700 which was crown royal on the rocks LOL didn�??t help the recovery for today. I was weak as a kitten, more so then usual
1)Tire flips
400 x some warm ups
700 x 1, 3
700 x 60 feet
700 x 3
The 60 feet went OK considering rested and was going for a second run at it and was just not happening low back etc was done
2)Axle Clean and Press
135 x 5
165 x 5
225 x 2 suck these felt horrible
BB push press
225 x 2
245 x 2
225 x 4
135 x 22 MASSIVE PUMP baby. some freaky veins going on in the shoulders
Everything was feeling heavy so just did the 135 and called it
Chain yoke
515 x 40 feet
585 x 60 solid
635 x 25 drop, 3 feet drop and DONE!!
Im getting better at the chain yoke so that�??s a plus
Oh and got my DVD of the Nebraska event pretty cool if I get the time and figure how to capture just my stuff off it ill post it
Have a meeting tomorrow morning with a local Venue for an upcoming meet ill be hosting here in Feb. a NAS sanctioned strongman contest as a memorial to my mom with all proceeds going to Camp hope a cancer camp for kids. I got an awesome venue it looks like hoping to make this a sweet deal
that�??s it
Phill
[/quote]
you can’t be a whore all the time. It would still kill a mortal man.
definitely post the clips of you at the strongman comp.
you need to slow down on that dead. I don’t want you passing me by.
you can’t be a whore all the time. It would still kill a mortal man.
definitely post the clips of you at the strongman comp.
you need to slow down on that dead. I don’t want you passing me by.
meat
[/quote]
Thats my plan brother im dropped to friggin 241 damn lbs lol and lookin g to cath you on that DL
Two choices after days like yesterday as Im sure you know Meat. hair of the dog that bit ya or sweat it off. years past I was pretty hairy LOL today got in there and did what I could.
[quote]Reef wrote:
I have a couple of questions for all you Westside gurus:
When would you be ready to incorporate DE work into your routine as opposed to RE work? Should have a certain number of training years under your belt or should you have a certain level of strength?
Also, for DE work, how important is the eccentric? Should it be done as fast as possible while under control or do you only care about the concentric portion of the lift? [/quote]
I wasnt doing much DE at all when PL fiocuesd it would really teear at jioints etc,. I just fiocsuedd on moving the ehavy stuff fast. now doing strongman have days of technique work with implements etc etc… If you cant press the ooad needed maximally then no need trying to get faster at a lower laod IMO
A. Dumbbell Bench Press 75 x 9 (PR +1 rep)
75 x 5
75 x 3 x 4
B. Military Press
95 x 3 x 8
95 x 6
C. Bent-Over Dumbbell Row
75 x 12
75 x 3 x 10
D1. Elbows-Out Tricep Extension
35 x 4 x 8
D2. Chest-Supported Rear Raise
15 x 4 x 12
My dumbbell bench press felt stronger this week than last week. I made 1 rep improvement across the board in all my sets. I also improved in my military press, not reaching my intended rep scheme only on the last set, as opposed to starting to fail on the second set like before.
I also went down in weight for the rows to pump more reps out, since I don’t think barely doing 6 with the dumbbell falls out of my hands did much good. I was able to concentrate on my form instead of my grip and really pump out some reps just by going down 5 lbs. I think I’ll stay with this weight until I can get to the 15-20 rep range before moving up in weight.
All in all, not a crazy-smash-PR-beyond-all-recognition type session, but a good one nonetheless. I improved a little on everything, and hey, in the long run, all those “little” bits add up!
[quote]bucknut wrote:
Hey all, I was just wondering if anyone knew of a good powerlifting gym in San Diego. Thanks in advance.[/quote]
The only powerlifting gym in San Diego that I know of is Kegrice Gym (www.powerliftingwatch.com/gyms/kegrice-gym) in Chula Vista. Their website doesn’t work but I hear they’re still in business. I’ve hear good things about it from others here at T-Nation but it’s a long way for me to go (North County) so I just go to a LA Fitness around here.
For a non-powerlifting gym, I heard that World’s Gym near La Jolla has some pretty dedicated bodybuilders.
Use the search engine on those two to get more feedbacks from other T-Nation members.
[quote]Kalle wrote:
Awesome news Phill! So are you still planning on early February? I will probably end up flying out… Are you going to be competing?
Should be fun! [/quote]
Its 99.9% Feb 9th itll be 100 tomorrow when I get my name on the venue. Have a rough draft of the events and will nail them 100% as I tweak them to fit sponsors. Id love to have you come out for it
A. 14" Box Light Band Speed Squat:
185 x 2 for 5 sets
205 x 2 for 5 sets
135 x 2
(speed was good on 205, but 195 across the board would be wiser next time i think)
B. Speed DL: 295 x 1 for eight sets
(this was a good form check, my back is still injured so i took a good look, i haven’t been keeping my chest as high as i should and maintaining the arch. Probably why I got hurt in the first place.)
C1: Pullthrough: STACK x 12, 12 12, 12
C2: Ab Rollout with EZ Bar: x 8, 8, 8 / Leg Raise: +10 x 8 BW x 4
Weight session took 60 minutes with foam/mobility and setup
Finished with 10 minutes incline treadmill.
NOTES:
Even with just 205 on my back, I can still feel the injury. Next ME Lower session will have no loading on my back at all. I gotta let this heel. I’m pleased with the workout and getting a good form check on my Deadlift.
Man that Monday DL session caught up with me yesterday felt like I was hit by a truck. Then no sleep, prob 800 calories of food 700 which was crown royal on the rocks LOL didn�??t help the recovery for today. I was weak as a kitten, more so then usual
1)Tire flips
400 x some warm ups
700 x 1, 3
700 x 60 feet
700 x 3
The 60 feet went OK considering rested and was going for a second run at it and was just not happening low back etc was done
2)Axle Clean and Press
135 x 5
165 x 5
225 x 2 suck these felt horrible
BB push press
225 x 2
245 x 2
225 x 4
135 x 22 MASSIVE PUMP baby. some freaky veins going on in the shoulders
Everything was feeling heavy so just did the 135 and called it
Chain yoke
515 x 40 feet
585 x 60 solid
635 x 25 drop, 3 feet drop and DONE!!
Im getting better at the chain yoke so that�??s a plus
Oh and got my DVD of the Nebraska event pretty cool if I get the time and figure how to capture just my stuff off it ill post it
Have a meeting tomorrow morning with a local Venue for an upcoming meet ill be hosting here in Feb. a NAS sanctioned strongman contest as a memorial to my mom with all proceeds going to Camp hope a cancer camp for kids. I got an awesome venue it looks like hoping to make this a sweet deal
that�??s it
Phill
[/quote]
Great lifting Phill, and a congratulations on that memorial event–that’s something worth doing and it’s very cool that you’re doing it.
Man that Monday DL session caught up with me yesterday felt like I was hit by a truck. Then no sleep, prob 800 calories of food 700 which was crown royal on the rocks LOL didn�??t help the recovery for today. I was weak as a kitten, more so then usual
1)Tire flips
400 x some warm ups
700 x 1, 3
700 x 60 feet
700 x 3
The 60 feet went OK considering rested and was going for a second run at it and was just not happening low back etc was done
2)Axle Clean and Press
135 x 5
165 x 5
225 x 2 suck these felt horrible
BB push press
225 x 2
245 x 2
225 x 4
135 x 22 MASSIVE PUMP baby. some freaky veins going on in the shoulders
Everything was feeling heavy so just did the 135 and called it
Chain yoke
515 x 40 feet
585 x 60 solid
635 x 25 drop, 3 feet drop and DONE!!
Im getting better at the chain yoke so that�??s a plus
Oh and got my DVD of the Nebraska event pretty cool if I get the time and figure how to capture just my stuff off it ill post it
Have a meeting tomorrow morning with a local Venue for an upcoming meet ill be hosting here in Feb. a NAS sanctioned strongman contest as a memorial to my mom with all proceeds going to Camp hope a cancer camp for kids. I got an awesome venue it looks like hoping to make this a sweet deal
that�??s it
Phill
[/quote]
Dude hardcore training right there. I cannot wait for you to post the strongman stuff. It’s awesome to see fellow T-Nationers competing in such events!
B. Barbell Hold
365 x 2 x 10 sec.
415 x 2 x 1 sec.
C. Pull-Up BW x 9 (PR +1 rep)
BW x 5
BW x 4
BW x 3
D. Hammer Strength Standing Shrug
270 x 12
360 x 8
410 x 3
410 x 3
E. Angled Leg Press
180 x 12
270 x 12
360 x 2 x 8
Today was just a miscellaneous day. My real goal that I wanted to get to was to do my good mornings. After that, I figured I needed some work on my grip so I did some barbell holds, pull-ups, and then some standing shrugs. While on my way out, I saw the leg press machine and remember that my thighs may also need some work, after focusing mostly on my hamstrings and glutes lately. So I banged some leg press out. All in all, not a super focused day but I think I hit some of my weaknesses.
My grip is definitely my weak point of these. For barbell holds and shrugs, I felt like I couldn’t go on mainly because I couldn’t hold on to the bar tight enough as it slips out of my grasp. The bar would start at the insides my palms and started to slide out towards the end of my fingers, a knuckle at a time, until I can’t keep them closed. I guess I really need to hit grips more often and harder every time.
Dude hardcore training right there. I cannot wait for you to post the strongman stuff. It’s awesome to see fellow T-Nationers competing in such events![/quote]
Thanks bro was a pretty sad w/o when I didnt and know I couldnt push press for a single even the load I did for a strict long paused single on monday but hey they all cant be winner, I was just spent and got done what i could.
Seems the further I go and heavier things get im starting to agree more and more with Meat and having to go ballls out one day and rest more. That DL session really tapped the hell out of me. But Im liking how this new schedule is going results wise with the full body ME and lighter days and events. so Ill ride it for a bit I think
Thanks again
stay strong all oh and if your bored I finally updated my art site with a few new paintings and sculptures
Bro that chin PR is huge doing them after BB holds IMO. doing them with a taxed grip. when the grip starts to give for me at least on chins all else fails
nice work
you may try not sure if you are but taking a VERY deeep grip on you DL’s and holds. Learn to get a HUGE grip really over grab the bar tight and let it pull the hand as you get it to a straight position. so its deep in your palm away from your fingers that will help a ton
Keep it up
Phill
[quote]jthsiao wrote:
Friday, 8/24/2007:
A. Good Morning
135 x 4 x 10
B. Barbell Hold
365 x 2 x 10 sec.
415 x 2 x 1 sec.
C. Pull-Up BW x 9 (PR +1 rep)
BW x 5
BW x 4
BW x 3
D. Hammer Strength Standing Shrug
270 x 12
360 x 8
410 x 3
410 x 3
E. Angled Leg Press
180 x 12
270 x 12
360 x 2 x 8
Today was just a miscellaneous day. My real goal that I wanted to get to was to do my good mornings. After that, I figured I needed some work on my grip so I did some barbell holds, pull-ups, and then some standing shrugs. While on my way out, I saw the leg press machine and remember that my thighs may also need some work, after focusing mostly on my hamstrings and glutes lately. So I banged some leg press out. All in all, not a super focused day but I think I hit some of my weaknesses.
My grip is definitely my weak point of these. For barbell holds and shrugs, I felt like I couldn’t go on mainly because I couldn’t hold on to the bar tight enough as it slips out of my grasp. The bar would start at the insides my palms and started to slide out towards the end of my fingers, a knuckle at a time, until I can’t keep them closed. I guess I really need to hit grips more often and harder every time.[/quote]
It would still kill a mortal man.