[quote]c. wrote:
Hey Kalle- glad that bicep is getting better. Doesn’t seem to slow you down any though.
and Matt? Nice kitchen 
c.[/quote]
Thanks C I do what I can.
[quote]Pemdas wrote:
ME Upper
Wave 3
235x3 (rep PR+1)
245x2 (rep PR+1)
255x1 New PR!!
Wave 3 was huge!!! I felt pretty good today. Not every rep was pretty, but shit got done.
[/quote]
Nice pressing man!
[quote]Mys7icaL 0n3 wrote:
Kalle wrote:
ME LOWER 8/28/07
Bulgarian split squat right leg only
85x8 PR! +30lbs
Haha, dude no need to remind me how much I need to work on those! LOL. Seriously, Good stuff.[/quote]
Thanks man, I hope to do reps with 100-120lbs next week.
I was only using a 55lb DB for these not to long ago.
Good lifting today BTW
[quote]Modi wrote:
08/30/07 - Lower (DE)
A) Squat (Wide Stance - 70%)
barx12
135x8
225x6
275x2 (very fast)
295x2 (very fast again)
315x2x6 (these felt quick and explosive…for a while)
B) Sumo Deadlift
135x10
225x8
315x6
405x4
405x4 (with belt…not sure if I liked it)
C) Cybex Isolateral High Pull
(per side)
90x10
135x10
180x8
205x6
205x6 (PR)
D) Rear Delts
25x10
35x8
35x8
I’m finally getting used to the wide stance on squats. My hips feel good on these, and my adductors don’t feel like they want to tear off.
I was really surprised how quick 275 and 295 went up. The first 4 sets of 315 were very good and I’m very happy with them. I started to slow on the 5th set and should have backed the weight off for the last set, but pride/ego took over and I left the 315 on. They were OK, but not like the rest. Overall very happy though.
I haven’t really pulled sumo much and I pretty much suck at it. Granted my lats are totally fried after this week (Monday - ME Squats and Pullups, Tuesday - SLDL’s and Seated Rows, and then today), and I did them after DE Squats, but I felt like a newborn deer just trying to stand for the first time. These should be a regular exercise for me, either as an ME or RE exercise. I’ll work these in, in the future.
A wise man would have avoided training lats again today. I hit a PR, but I’m not sure they really needed to be hit again. Hopefully 3 days off and some good eating will do them well. Why is it that sometimes we don’t listen to our own advice?
Rear delts were pathetic. I couldn’t even feel my rear delts, just lats. Called it quits after 3 sets.
4 days in a row was not optimal, but with the long weekend coming up, this was the only way to get it in. In retrospect I should have alternated lower and upper sessions so I could have gotten 2 of each in, rather than 3 lowers. If my bench isn’t improving, at least I’ll know why.[/quote]
stick with the sumo pulls. I think they are the main reason my squat has taken off so much. I sumo pull much like I squat.
how have the lockouts been working for you? I"ve made them a staple as of late and I’me getting back to where the bar moves up smoothly without any sticking points.
keep up the whore’n. i so do look forward to that BIG BOLD PR after your personal records.
meat
[quote]maraudermeat wrote:
stick with the sumo pulls. I think they are the main reason my squat has taken off so much. I sumo pull much like I squat.
how have the lockouts been working for you? I"ve made them a staple as of late and I’me getting back to where the bar moves up smoothly without any sticking points.
keep up the whore’n. i so do look forward to that BIG BOLD PR after your personal records.
meat
[/quote]
Meat, I haven’t been able to keep up with the bar holds because I haven’t had a training partner or a spotter for quite some time. The lockouts went well. I’m taking a couple weeks off from them and will add them back in two weeks. Not having a lift off is a bit frustrating. It’s tough to gauge how much effort I’m expending on my heavy sets on bench and whether or not I’m making much progress.
Bench and Deads are at a bit of a standstill right now, but Squats seem to be progressing nicely.
As far as the next comp, I am still contemplating doing the AAU World’s which are October 12-14 in Orlando. It’s getting down to the “shit or get off the pot” stage.
[applies vagisil] What I really need is to have a good Bench or Deadlift day to really make me want to compete. [applies summer’s eve] If I’m going to compete at that level then I want to know that I can put up some respectable numbers [/application of feminine products]
Regardless, I’ll keep the whoring up. I’ve got a reputation to live up to. lol.
[quote]Kalle wrote:
c. wrote:
Hey Kalle- glad that bicep is getting better. Doesn’t seem to slow you down any though.
and Matt? Nice kitchen
c.
Thanks C I do what I can.[/quote]
Likewise, darling.
I was referring to C…just to be clear.
-Matt
[quote]Matt McGorry wrote:
Kalle wrote:
c. wrote:
Hey Kalle- glad that bicep is getting better. Doesn’t seem to slow you down any though.
and Matt? Nice kitchen
c.
Thanks C I do what I can.
Likewise, darling.
I was referring to C…just to be clear.
-Matt
[/quote]
DARN! and for a second there I felt all special. LOL
8/30/07- Thursday- Active Recovery/GPP
A1)Feet Elevated Pushup
BWx30 x25 x20
A2)Lat Pulldown
75x30 90x25 105x25
A3)Band Pushdown
lightx25 x25 x25
A4)Cable External Rotation
35x12 x12 x12
A5)DB Lateral Raise
35x15 x15 x12
B1)3 Way Shoulder Raise (front, side, back)
5x30 8x30
B2)Hanging Straight Leg Raise
BWx12 x12 x12
Treadmill- 15 min- 140 cals
Elliptical- 30 min- 300 cals
Notes: The “arthritis” in my wrist still sucks.
8/30/07 ME Upper right side only
1 arm DB Press
50x3
50x3
70x3
85x3 PR+10lbs
100x3 PR+25lbs
85x3
85x3
Seated 1 arm DB press (neutral grip strict)
40lbs 4x8
1 arm cable row neutral grip
70lbs 3x12
tried to do some hammer curls at this point but my arm was fried so I called it.
Notes: HOT! today, real humid to which is unusual around here. Hell it was 70* and raining when I woke up this morning! It was 106* at a job site today, luckily I got it done quick and escaped back to my truck and wasted company gas with the AC on the rest of the day. I was sweating all over the place while training, I mean bad. The DB presses was a cheap PR again as this is only the 2nd time really doing them, man do they kick my ass though. I think I could do more but my Powerblocks are real awkward for this movement as they start getting real long.
I heard the present of North American Strongman recommend the seated 1 arm DB presses so I figured now is a good time to throw them in.
Hey… haven’t been posting much here but still reading. Looks like some sick progress is still being made.
I haven’t been posting logs since I just moved back into school and have been busy but training is going real well. I changed some things up, moving away from the “traditional” Westside template to focus more on a power block; I moved all my dynamic-effort stuff to the front of the week and am only going to do a true ME every 3 weeks or so while I work in some plyometrics. Going to test my vertical on Monday and hopefully I will break my previous high of 35.5".
Today though I did a little bit different of what I had planned. The strength coaches at our school put up a little bit of a record board… actually just a big markerboard that has the highest trap-bar deads from guys and girls. Well the record was apparently 520 held by some lacrosse player (we don’t have a football team) so I had to rep the men’s volleyball. I worked up to 525 and hit that pretty easily, then hit 555, pretty solid and strong. So pretty happy about that. My strength coaches are real pleased with the progress I made over the summer so that was good.
Keep up the good work everyone!
Nice work Kalle 100 x 3 in a db oh press is damn good work
Phill
[quote]Kalle wrote:
8/30/07 ME Upper right side only
1 arm DB Press
50x3
50x3
70x3
85x3 PR+10lbs
100x3 PR+25lbs
85x3
85x3
Seated 1 arm DB press (neutral grip strict)
40lbs 4x8
1 arm cable row neutral grip
70lbs 3x12
tried to do some hammer curls at this point but my arm was fried so I called it.
Notes: HOT! today, real humid to which is unusual around here. Hell it was 70* and raining when I woke up this morning! It was 106* at a job site today, luckily I got it done quick and escaped back to my truck and wasted company gas with the AC on the rest of the day. I was sweating all over the place while training, I mean bad. The DB presses was a cheap PR again as this is only the 2nd time really doing them, man do they kick my ass though. I think I could do more but my Powerblocks are real awkward for this movement as they start getting real long.
I heard the present of North American Strongman recommend the seated 1 arm DB presses so I figured now is a good time to throw them in. [/quote]
[quote]Modi wrote:
4 days in a row was not optimal, but with the long weekend coming up, this was the only way to get it in. In retrospect I should have alternated lower and upper sessions so I could have gotten 2 of each in, rather than 3 lowers. If my bench isn’t improving, at least I’ll know why.[/quote]
Bullshit! That’s not the only way to get it in. Stop making excuses pansy, just get up well before the ass-crack of dawn and lift some damned weights.
For you Meat…
3:29am (PR by 30+ minutes)
08/31/07 - Upper (DE)
A) Flat bench (3 grips inside rings x 10 sets)
barx40
95x20
135x12
185x8
225x2x2 (lightning fast)
245x2 (a little slow, not falling into the ego trap today)
225x2x7 (fast and explosive)
B) Close Grip Bench
225x10
275x4
315x2
C1) EZ Bar Nose Breakers
EZ+50x10
EZ+80x8
EZ+100x6
EZ+100x5
EZ+100x4
C2) EZ Bar Close Grip Press
EZ+50x10
EZ+80x8
EZ+100x6
EZ+100x5
EZ+100x4
C3) EZ Bar Pullovers (Bent Elbows)
EZ+50x10
EZ+80x8
EZ+100x6
EZ+100x5
EZ+100x4
5 Way Shoulder Combo:
D1) Rear Delt Raise
25x8
25x8
D2) Side Delt Raise
25x8
25x8
D3) Dumbell Upright Row
25x8
25x8
D4) Front Delt Raise
25x8
25x8
D5) DB Shoulder Press
25x8
25x8
I woke up at 3am this morning and decided that I’d rather go to the gym and lift, than make excuses why I missed another DE Upper day.
I took some video today to check my form and see how the speed was, so I’ll probably add that to my profile after the weekend.
Speed felt awesome on flat bench today. I got a little cocky and upped the weight from 225 to 245 and the speed dropped a little, so I backed off to 225. I was so into it that I did my first 5 sets with the same grip…I had only planned on doing 8 sets, but I wanted to get the other grips in, so I did a couple of extra sets. They all felt very quick. Happy day.
I thought I’d go for another Close Grip PR today, but it just wasn’t there, so I switched to a 3 way super set. By the end of these my tri’s were mush.
As always, the 5 way shoulder combo is just plain cruel at the end of a pressing day. I usually do these to punish myself for a crappy lift, but today wasn’t the case. I just felt like hitting them hard and fast.
Very happy with today’s lift. Just what I needed going into the Holiday weekend. No Midol needed.
[quote]Modi wrote:
3:29am (PR by 30+ minutes)
[/quote]
Seeing that just makes me want to go back to bed. Have a good vacation, and for God’s sake, sleep in at least until the sun comes up.
[quote]novaeer wrote:
Modi wrote:
3:29am (PR by 30+ minutes)
Seeing that just makes me want to go back to bed. Have a good vacation, and for God’s sake, sleep in at least until the sun comes up.[/quote]
Seriously, you are a sick man Modi…
I think I fell asleep at 3:29 AM a couple nights this week!
have a good vacation.
Nice work on the OH presses. That ain’t easy!
[quote]Modi wrote:
Modi wrote:
3:29am (PR by 30+ minutes)
[/quote]
the Bat Man…
ME Upper
Bench Press
45x10
65x5
95x5
95x5
120x5
145x5
170x5
195x5
200x4
Chin-up
BWx16
BWx8
BWx8
BWx8
BWx8
BWx8
3 Way Shoulder Raises Superset
10x12
10x12
10x12
Dip
BWx12
BWx12
BWx12
Received a good indication of just how weak I am today. EliteFTS had a sale on their training manuals ($1.00 per manual), so I bought all of them. I’ve just started following their “Beginner Training Manual” routine. Today, I was supposed to do 20 reps on the shoulder superset with 10lb dumbbells. I did 20 front raises and quickly realized that there was no way in hell I was getting 20 reps on the side raises. I decided to cut down to 12. Even 12 was too much.
I had to pause multiple times on the side and rear raises of all three sets. I’m really not strong or experienced enough to be messing with DE on bench, and I’ll probably drop the speed squats as well. I’m going to sub 5x5 for DE bench and squat and keep ME days the same.
[quote]Modi wrote:
Modi wrote:
3:29am (PR by 30+ minutes)
08/31/07 - Upper (DE)
[/quote]
way to get er done
Phill
Hey its all good and your set up to make killer progress.
Phill
[quote]ChaseT wrote:
ME Upper
Bench Press
45x10
65x5
95x5
95x5
120x5
145x5
170x5
195x5
200x4
Chin-up
BWx16
BWx8
BWx8
BWx8
BWx8
BWx8
3 Way Shoulder Raises Superset
10x12
10x12
10x12
Dip
BWx12
BWx12
BWx12
Received a good indication of just how weak I am today. EliteFTS had a sale on their training manuals ($1.00 per manual), so I bought all of them. I’ve just started following their “Beginner Training Manual” routine. Today, I was supposed to do 20 reps on the shoulder superset with 10lb dumbbells. I did 20 front raises and quickly realized that there was no way in hell I was getting 20 reps on the side raises. I decided to cut down to 12. Even 12 was too much.
I had to pause multiple times on the side and rear raises of all three sets. I’m really not strong or experienced enough to be messing with DE on bench, and I’ll probably drop the speed squats as well. I’m going to sub 5x5 for DE bench and squat and keep ME days the same.[/quote]
8/31/07 RE Upper/Payday
I did some speed work last week and decided to try alternating DE and RE stuff. Today I did 4 sets of 6.
A1)RE Bench
Bar x 8
135 x 3
245 x 6 x 4
A2)Weighted Pullup (wide, semi-sup grip)
BW x 3
BW + 20 lb. DB between feet x 6 x 4
B1)DB Tricep Extensions=45 x 8 x 3
B2)Alternating DB Curl=45 x 8 x 3
PONTIFICATIONS: You know, when I don’t force the bar so damn low on my chest I’m a hell of a lot stronger. When I benched today I didn’t get all crazy about my setup–I got reasonably tight but didn’t get a huge arch (my back’s a little stiff from Wednesday’s heavy pull). I let the bar fall naturally to my chest and didn’t try to pull it into some kind of mystical, perfect path.
The bar came down to my chest in a consistent spot and with consistent, light pressure. I’ve never felt stronger on the bench. Maybe I’ve just been over-tucking my elbows all this time.
I always get a wicked pump from supersetting curls and extensions, even from only doing 8 reps per set. I generally keep this session short so I’ve got some juice for tomorrow’s ME squat.