A. Deficit Deadlift
135 x 8
225 x 5
315 x 1 365 x 1 (PR +10 lbs) 375 x 1 (PR +20 lbs)
B. Hammer Strength Standing Shrug
360 x 4 x 8
C. Angled Leg Press
360 x 8
380 x 8
400 x 8
410 x 8
Today was a pretty good day, got in and got out fairly quick. I thought my previous PR for deficit deads was at 365, so I left the gym thinking that I had a 10lb PR. But after getting back to my desk and looking it up on my computer, I realized that my previous max was only 355. So, I actually got a 20lbs PR today. Talk about having a nice surprise!
I’m starting to push the weight up a little better on the angled leg press. However, it’s a little bit sad to think that I’m only doing about 1/3 of what Meat does.
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]
I followed the Beginner Training Manual when I first entered the full Westside-style template. And of all the exercises when I did it, I looked the least forward to the 20x20x20 circuit on the db side raises. I used the 10# dumbbells and by the time I was done with the 3rd set’s rear raises I couldn’t lift my arms to put the DBs back on the rack. Totally brutal.
105x5
145x5
235x3
325x1 (added briefs)
415x1 (added belt)
455x1 (added suit bottoms)
505x1 (straps up, light knee wraps)
545x1 (tighter, but not too tight, wraps)
Roman-chair leg raises
2x15
Notes: Today was the last heavy squat workout before the meet. Wanted to work up to a weight that would be in the neighborhood of my second attempt (depending how easy the weight went up, of course). I figure 505 will be my opener and I’m very comfortable with it because it came up with no effort at all. Moving up to 545 made me a little nervous as I’ve never had that much weight on my shoulders for a full ROM squat.
Sunk it down, started the ascent and it was what you would call “difficult, but smooth”, almost a goldilocks lift if you will. My training partner and I think 550 would make a good second attempt based on this. The 3td attempt, for all those interested, will probably fall somewhere in the 575-600 range.
Kept the assistance work to a minimum, and decided to do some leg raises. Did them with legs straight out, which always makes them harder. Depending on the facilities at the resort, I’ll probably do some light squats and deads and make that my last lower body workout and shut 'er down, though I might do some light benching on the Sunday or Monday prior to the meet.
[quote]jthsiao wrote:
Friday, 8/31/2007: ME Deadlift
A. Deficit Deadlift
135 x 8
225 x 5
315 x 1 365 x 1 (PR +10 lbs) 375 x 1 (PR +20 lbs)
B. Hammer Strength Standing Shrug
360 x 4 x 8
C. Angled Leg Press
360 x 8
380 x 8
400 x 8
410 x 8
Today was a pretty good day, got in and got out fairly quick. I thought my previous PR for deficit deads was at 365, so I left the gym thinking that I had a 10lb PR. But after getting back to my desk and looking it up on my computer, I realized that my previous max was only 355. So, I actually got a 20lbs PR today. Talk about having a nice surprise!
I’m starting to push the weight up a little better on the angled leg press. However, it’s a little bit sad to think that I’m only doing about 1/3 of what Meat does. :-([/quote]
A)Olympic Style Back Squat (higher bar, close stance) w/ heeled shoes
135x6 x6
185x4
225x3
255x3 275x3 (PR-1 rep) 285x3 (PR-10lbs and 1 rep)
B)Snatch Grip Deadlifts
275x3 335x2 365x2 (slow)
Notes: The O-Style Squats were tough. I had planned on a deload but got the urge to do them anyway. Probably should have stuck with the deload, but fuck it.
Only a 10lb PR in those from basically exactally a year ago when I did them last. This tells me that there is definitely a weakness there.
[quote]novaeer wrote:
I followed the Beginner Training Manual when I first entered the full Westside-style template. And of all the exercises when I did it, I looked the least forward to the 20x20x20 circuit on the db side raises. I used the 10# dumbbells and by the time I was done with the 3rd set’s rear raises I couldn’t lift my arms to put the DBs back on the rack. Totally brutal.[/quote]
Seriously. My complete inability to complete the task as prescribed made me question exactly what they meant by “beginner.”
I haven’t really done much 5x5 work with sets across, so I picked a relatively light weight (it was still a 20lb 5x5 PR) for the squats. I think I’ll try adding 5lbs per week on these until I get stuck and then switch to an 8x3. The 335 seemed like a good number to stick with for the speed pulls as that’s about ~63% of my current max.
I think I’ll keep the weight on the speed pulls pegged to the current 5x5 squat weight.
[quote]Matt McGorry wrote:
8/31/07- Friday- ME Sq/DL
A)Olympic Style Back Squat (higher bar, close stance) w/ heeled shoes
135x6 x6
185x4
225x3
255x3 275x3 (PR-1 rep) 285x3 (PR-10lbs and 1 rep)
B)Snatch Grip Deadlifts
275x3 335x2 365x2 (slow)
Notes: The O-Style Squats were tough. I had planned on a deload but got the urge to do them anyway. Probably should have stuck with the deload, but fuck it.
Only a 10lb PR in those from basically exactally a year ago when I did them last. This tells me that there is definitely a weakness there.
SGDLs were slow as shit so I cut em short.
Workout took less than 45 minutes.
-Matt[/quote]
Good work on the PR Matt.
What is your front squat at? I remember you saying you think your weakness in the deadlift is quads so I am sure you already know where the weakness is on the lift.
Just wondering as my Olympic squat is about the same as yours and your PL style squat is much higher than mine.
Well I bit the bullet and signed for my next comp I have a while to get ready but should be a fun one. Its an events undisclosed meet we wont know them until the day of. should be fun. Its not until Jan. I may do one in Dec if things are feeling good prior
[quote]jthsiao wrote:
Friday, 8/31/2007: ME Deadlift
A. Deficit Deadlift
135 x 8
225 x 5
315 x 1 365 x 1 (PR +10 lbs) 375 x 1 (PR +20 lbs)
B. Hammer Strength Standing Shrug
360 x 4 x 8
C. Angled Leg Press
360 x 8
380 x 8
400 x 8
410 x 8
Today was a pretty good day, got in and got out fairly quick. I thought my previous PR for deficit deads was at 365, so I left the gym thinking that I had a 10lb PR. But after getting back to my desk and looking it up on my computer, I realized that my previous max was only 355. So, I actually got a 20lbs PR today. Talk about having a nice surprise!
I’m starting to push the weight up a little better on the angled leg press. However, it’s a little bit sad to think that I’m only doing about 1/3 of what Meat does. :-([/quote]
[quote]Phill wrote:
Nice work Matt Oly squats are hell
Well I bit the bullet and signed for my next comp I have a while to get ready but should be a fun one. Its an events undisclosed meet we wont know them until the day of. should be fun. Its not until Jan. I may do one in Dec if things are feeling good prior
Phill
[/quote]
wow your brave Phill! That would drive me mad speculating… I don’t think I could do it…
[quote]Kalle wrote:
Phill wrote:
Nice work Matt Oly squats are hell
Well I bit the bullet and signed for my next comp I have a while to get ready but should be a fun one. Its an events undisclosed meet we wont know them until the day of. should be fun. Its not until Jan. I may do one in Dec if things are feeling good prior
Phill
wow your brave Phill! That would drive me mad speculating… I don’t think I could do it…
Still long time out but kick some ass.[/quote]
LOL yhea someone asked him for a run down of optional events and he listed like 50 it should be interesting and its a 2 class event and im going for the 231 and over class against some big fellas should be fun. Afterward we get to do the annual Kansas City Strongman Banquet though, good times
This thread is awesome. I’m slowly making my way through it (I’m around page 72). The amount of good tips and advice I’ve already found has been tremendous. I took some pointers from you guys and hit a PR on bench yesterday. First time I ever had 300 on the bar and I nailed it 3 times!
[quote]Carnak wrote:
This thread is awesome. I’m slowly making my way through it (I’m around page 72). The amount of good tips and advice I’ve already found has been tremendous. I took some pointers from you guys and hit a PR on bench yesterday. First time I ever had 300 on the bar and I nailed it 3 times!
So I am finding it difficult unracking the weight on my ME Bench sessions. Last workout, I felt a twinge in my elbows and they felt like they were going to pop. So I’m going to replace the Flat Bench for Supramaximal holds as my ME lift (to get my arms and elbows used to just holding more weight).
Is this a good idea? What can I do to minimize the elbow pain and improve my ability to unrack and stabilize large loads?
[quote]Mys7icaL 0n3 wrote:
Guys - I need your guidance.
So I am finding it difficult unracking the weight on my ME Bench sessions. Last workout, I felt a twinge in my elbows and they felt like they were going to pop. So I’m going to replace the Flat Bench for Supramaximal holds as my ME lift (to get my arms and elbows used to just holding more weight).
Is this a good idea? What can I do to minimize the elbow pain and improve my ability to unrack and stabilize large loads?
Thanks in advance.
[/quote]
first off, I don’t unrack anything over 225. If you are setting up correctly, I don’t know how you would be able to maintain your arch and tightness while unracking heavy weight. Then there’s the obvious danger for the shoulders. the weight is behind you and thus places the shoulders at a disadvantage.
I think you should find someone to give you a liftoff. the holds are great but no amount of weight will keep you from damaging the joints from continuing to unrack the weight yourself.
[quote]Mys7icaL 0n3 wrote:
Guys - I need your guidance.
So I am finding it difficult unracking the weight on my ME Bench sessions. Last workout, I felt a twinge in my elbows and they felt like they were going to pop. So I’m going to replace the Flat Bench for Supramaximal holds as my ME lift (to get my arms and elbows used to just holding more weight).
Is this a good idea? What can I do to minimize the elbow pain and improve my ability to unrack and stabilize large loads?
Thanks in advance.
[/quote]
Get someone to give you a lift off if possible.
I wouldn’t do holds as a ME lift, maybe add them in but as an accessory movement.
I would do presses off the pins in a power rack with the lowest pin setting if anything. Thats what I do, but I also only use the bench sometimes as a supplemental lift to help my overhead.
[quote]Carnak wrote:
This thread is awesome. I’m slowly making my way through it (I’m around page 72). The amount of good tips and advice I’ve already found has been tremendous. I took some pointers from you guys and hit a PR on bench yesterday. First time I ever had 300 on the bar and I nailed it 3 times!
You guys are beasts and an inspiration.[/quote]
Hey thanks for the compliment and taking the time to actually read the thread it has helped us all as well. Glad its helping and congrats on the PR
[quote]Mys7icaL 0n3 wrote:
Guys - I need your guidance.
So I am finding it difficult unracking the weight on my ME Bench sessions. Last workout, I felt a twinge in my elbows and they felt like they were going to pop. So I’m going to replace the Flat Bench for Supramaximal holds as my ME lift (to get my arms and elbows used to just holding more weight).
Is this a good idea? What can I do to minimize the elbow pain and improve my ability to unrack and stabilize large loads?
Thanks in advance.
[/quote]
Honestly the loads go up and you really need a hand off to be smart and safe with the shoulders. Until then maybe just do pin work from the bottom with max loads etc. It sucks but its worth saving the shoulders IMO
