C1)DB Lateral Raise (to front of body)
45x12 x10 40x12 45x11
C2)DB Hammer Curl
40x8 x9 x9 x8
Notes: Floor Press didn’t feel so strong today. But I’m not surprised after my impromptu ME bench session with AR on Sunday.
So, although this is supposed to be higher volume week and more sets on the ME, I decided to take it a little bit easier since I had already gotten in a good amount of volume a few days prior. The “breaking the bar” technique is really helping me out in the lower portion of the press. Props to Mike Hanley.
And I’m pleasently surprised at getting 10 pullups on the first set. They were done with a fast eccentric for sure, but they were still full ROM.
3 board press- 45x10, 95x10, 135x10, 185x5, 225x5, 275x3, 315x1, 365x1, 405x1, 425x1 (pr), went for 435 but no go.
225 for reps- 20
rolling db ext.- 40x4x10
pushdowns- 4x10
row- 4x10
face pulls- 4x10
Overall a damn good day. Went back to my high school and trained there. Was nice to go back, it felt good to see the in coming freshmans doing some curls their entire workout lol.
Had a lotta Beach and also some booze and saw a lotta boobs, but unfurtunaly coulnd get my hands to touch haha
Well I’m back from Vacation and I also have a little cold, but I felt like squatting heavy today
Was really a lotta fun
Bodyweight 149lbs in shoes and pants
Parallel Box Squat (next time 1 or 2 inches lower for legal depth)
44/10 - 110/5 - 154/3 - 198/3 - 242/3 - 264/1 - 275/1 - 286/1
the 242 tripple felt quite heavy. heavier then before the holydays, but the singles were pretty easy and left a lot in the tank.
Put on suit, no straps
242/3 - 286/1 - 308/1 - 330/1 - 352/1 :D:D:D
Stopped there due to breakdown of technique… maybe I could have done some more, but it would have looked quite ugly I guess
Very cool Training though. It was a little high, but only 5kgs below my last competition PR and I didn’t put the straps on
Afterwards
Pull Thru
3x15
Front Side Pillar Bridge
3x max
Broken Toe be damned Their of course still broken and swollen but ive been looking forward to this pull for weeks now and I was dead set on giving it a go.
ME DL
Sumo DL
135 x 20
225 x 10
315 x 5
405 x 3
495 x 2
545 x 1 (belt, note below)
585 x 1
610 x 1 PR
Rack Pulls 585 x 1 (Nope aint going to happen, let my partner go at those alone)
High step ups
80 x 5
90 x 5
110 x 3,3,5
pillar bridges
45 x 60 seconds
90 x 35, 25
Ab, low back, ham work
A little circuit of light weight stuff mainly for blood flow I gave my all on that pull
This was three sets of BW back extensions 20 reps, leg raises 10 reps, and leg curls 20 - 10 reps
Notes: Toes felt great on the sumo pulls felt awesome to get in my usual stance and pull form the floor. Like I stated havnt worn a belt in over 10 years so once the weight got up a lil I tried it out on the 545 pull. No frigging way just felt WRONG!!! I had to really grind that lift out.
Lost the belt on the next pull. BAM that lift shot off the floor. Im really getting that damn thing moving up to about an inch or two above my knee it?s the last few inches I slow need to work on keeping that momentum going, make that transition to lock out smooth. On the PR due to how easy the 6 plates (585) felt I was tempted to try 635 again BUT opted for the 610 for a nice 25 lb PR and something to take home DAMN good thing as well.
This pull was a FIGHT. The lift took about 10-12 seconds. Again it fired off the floor up to just above the Knee and then it actually stopped and had to make that decision mentally to give the hell up or fight. I fought the bar never moved down, I didn?t hitch it and ground that SOB out. Grip held GREAT, everthing my whole body felt great, nothing BAD which is good, just had to fight it out. Busted a few blood vessels in the old eyes so you know I was trying, seeing stars etc but I got that mother, Toe be damned LOL
Take home notes. Grip work is doing good just keep it up. Same with off the floor its going amazingly fast, Need to work on the transition to the last pull make it more seamless and not lose the momentum, time for more rack pulls for sure.
Got the unilateral work in and man that left leg is the limiting factor for sure didn?t want to hit the quads etc to hard as they are just feeling better from Monday. Still have that low oblique strain as well. And the belt if im going to use one need to get to practicing more that just felt like a bad blind date.
That?s it for today Nailed another one to the chalk board and passed the 600 barrier. 7 plates here I come.
Hell yea man! You’ve got to snap a picture of the 6 plates next time. Sounds like it was a tough fight, but you came out on top.
And I guess by sheer laziness of calculation I hadn’t really realized that 6 plates would be 585. In my mind, I always kinda associated it with 600, so I’m closer to 6 plates than I thought! (even though I can’t hit 5 yet haha).
Engbankdr?cken
44/10 x3 - 66/6 - 88/6 - 110/6 - 132/6 -154/6 - 176/6 limit. last few centimeters were a pain in the ass
added one board(2") 187/3 limit again. next time then
Chest Supp Row
3x8-10
Skull Crusher
3x10
Hamercurls 4 sets or so
As I went to train right after eating breakfast, so that I didn’t have a fully digested meal yet I am quite content with the session
[quote]Matgic wrote:
Hell yea man! You’ve got to snap a picture of the 6 plates next time. Sounds like it was a tough fight, but you came out on top.
And I guess by sheer laziness of calculation I hadn’t really realized that 6 plates would be 585. In my mind, I always kinda associated it with 600, so I’m closer to 6 plates than I thought! (even though I can’t hit 5 yet haha).
-MAtt[/quote]
Thx man yes Im sure it was one of the ugliest looks anyone has ever seen that last few inches the last 8 seconds or so.
The damn 6 plates went up like butter ive been there for a bit now. Over shot a pr last time and went for the 25lb increase this time and by god that was ALL I had if there was a feather on the bar it wouldnt have gone.
I did the same thing on 6 plates = 600 lbs that 10 lbs starts to add up over time. ind of disheartening but hell makes those little dimes and shit mean more when you can use them to pass century barriers.
Notes: Firstly, my hams were still sore from Monday’s workout. Probably hit the GHRs a little too hard last time.
DE weights seemed to go up real fast today. First time doing medium stance box squats and they felt pretty good. I’m going to try them for ME day. Also tried something that Cressey showed me. Instead of using a thumbless grip on the squats to make my shoulder feel better, I used a pinky-less grip. Felt pretty good on the shoulder and let me move my hands in keeping the elbows pointed straight down.
I taped my form on the GMs. Let’s just say, they weren’t really GMs. Way too much knee flexion. I’ll have to lower the weights and work on getting the form right. At least my back wasn’t rounding over.
I hate unilateral movements. Take the wind out of me like nothing else.
I was down to 201.5 this morning. Took a picture that’s in my photo section if anyones interested. Some abs are showing through the fatness. It looks to me like my waist is simply thick (not too mention chubby). Interesting.
This is a repeat of a w/o 4 weeks ago on the 1st of July, call it cardio with weights really got me sweating and the old heart pumping today but good progress from the last time
Day 4 Load 1 RE 8 rep day 70% day
1A) DB OH Press Load = 55lb DB
1B) Chins load = BW
15 min EDT
5 = 3 sets
4 = 3
3 = 4
2 = 11
Total = 61 (+7 reps from last time)
2A) Face Pulls
120 x 15
140 x 13
160 x 8
2B) Cable External Rotation .
30lbs x 10 x 3
3A) decline s-up Load = 50 x 10,9,9,8
3B)dips load= bw +25lbs x 10,8,8,6
4A)Cablelat raise load=30lbs = 8,7,7
4B)Band Pull a parts x a lot red
4C)Cable flys. 50lbs x 15, 60 x 15
Over all good day the EDT zone got me sweating pretty good and set the pace of the w/o minimal rest go for quality reps. Was done in less than 45 mins.
Note’s, I can move the toes a bit more foot a little sore today not bad which is good after the DL effort yesterday.
Just thought I’d let you know why I haven’t been posting on here. Turns out that just 3 days a week with that much maximal effort work was too taxing on my CNS. I was getting plenty of sleep, nutrition was on point, but just couldn’t handle it.
I felt like crap all the time and wasn’t putting the kind of effort I need to in Jiu Jitsu. It’s kind of hard making the transition from just trying to get stronger and bigger to more of an athlete. Kind of tough to change my old ways but I realize I’ve got to or both will suffer.
Anyway, I’ll be taking a look at this thread from time to time to see how everyone’s doing.
Just thought I’d let you know why I haven’t been posting on here. Turns out that just 3 days a week with that much maximal effort work was too taxing on my CNS. I was getting plenty of sleep, nutrition was on point, but just couldn’t handle it.
I felt like crap all the time and wasn’t putting the kind of effort I need to in Jiu Jitsu. It’s kind of hard making the transition from just trying to get stronger and bigger to more of an athlete. Kind of tough to change my old ways but I realize I’ve got to or both will suffer.
Anyway, I’ll be taking a look at this thread from time to time to see how everyone’s doing.
My bench is stuck at 250. I can usually get it off my chest, but not lock it out. BTW this is my gym bench, in my meet i had a hard time off the chest with the pause. My brother and I are arguing about what to do about this. I say I should do more 3 boards on ME day, (i do 4 bds on DE), but he says since I’m raw I should stick to 2,1, and inclines and floor presses. I read alot of articles that sometimes contradict eachother, so I guess I need to go with my own way.
My bench is stuck at 250. I can usually get it off my chest, but not lock it out. BTW this is my gym bench, in my meet i had a hard time off the chest with the pause. My brother and I are arguing about what to do about this. I say I should do more 3 boards on ME day, (i do 4 bds on DE), but he says since I’m raw I should stick to 2,1, and inclines and floor presses. I read alot of articles that sometimes contradict eachother, so I guess I need to go with my own way.[/quote]
Well dont know your weight but id say get stronger everywhere. You had a hard time off the chest with a pause I say train some long pasuse work get that bottom end up and you’ll get bottom strngth and speed and get through the sticking point, then you also need more strength in the mid to high zone I say heavy board presses and or high band tension that will really make you grind out that mid to high section.
July 31st
Morning conditioning.
None Skipped due to only 4 hours sleep
Day 1 Load ME=100
Squat .
bar x ton,
135 x 10
225 x 5
315 x 5
405 x 2
455 x 1,1
Leg press
180 x 20
270 x 10
360 x 8
450 x 5
540 x 5
680 x 6
3)GM?s
225 x 10
315 x 6
405 x 5
Hanging Leg Raises 3x??
Bw + 20 x 8,7,6,6,6,4
single leg extension
70 x 10,
85 x 10
100 x 5
Drop set
Notes:
Toe/Foot was hurting on sat and Sunday following the DL PR The plan was to go light(er) today and work on my horrid unrack and set up form. It was going well. Hips were tight and some slight soreness still. Was limiting the reps due to when I tried to get in a grove I tended to lean on the toes some. On three plates was putting way to much forward, once again as usual get more load on and things just get right tighten up and feel good. Four plates was smooth and nice. So what the heck moved to 455 first attempt was a double but bombed and had to dump the second rep SUCK wasn?t going to stop a work out there So rested and went again. It was a dog fight but got the single again.
Leg press, Im thinking yes is a good addition. This time saved some of the energy had a better idea of where I was heading and got 50lbs more for the same reps low and deep.
GM?s here also saved the energy early on the 315 for the jump to 405 and got 5 nice HARD reps.
**** Important note more to self. I think soon I need to change my approach on this. I feel the consistent heavy loads Ive been doing are compounding and limiting me in moving to higher work loads. Today for instance. I am 100% sure that the 610 DL pull 3 days prior was a limiter on not easily nailing the double on 455 and even moving on back up to 5 plates. I think that my loads are becoming sufficient enough to require more rest and the adoption of a more west side ME DE day rotating varied squat and DL exercises on Monday for max effort giving them the attention and rest they deserve and then the same for speed come Friday. That?s the easy part I suppose seeing that its needed the hard part is putting that vision to use and holding back the urge to ?GO HEAVY you PUSSY? Learning how to get excited hyped up and a good w/o nailing form etc at sub maximal loads. Im thinking within the next month this needs to be attempted/tried out in some form or another to get what fits me. Give it a chance and see how well and if it does up the work capacity and intensity for the Monday ME work.
Other than that damn good work out. Was dog ass tired only having 4 hours sleep two stiff coffees and a Spike got me there though and the effort applied was reasonable very happy with the GM?s the form is SPOT thew hell on for up to 315 and well within reasonable for 405. Leg press im liking it.
not really satisfied, but who cares. next time then.
Reverse Band Sumo Deadlift (Mini bands)
154/10 - 220/5 - 308/3 - 352/3 - 396/3 - 418/X x2
Could only lift it a few inches then couln’t pull any further.
High Pull, snatch grip, from the hang
88/5 x5
Yeah war witzig, werd ich ?fters machen
Rom. Deadlift
44/6 - 132/6 - 176/6 x4 easy except that my grip without mixed grip sux ass.
A)Safety Squat Bar Box Squats (high box-almost parallel)(feet little wider than shoulder width)
155x5
195x3
245x2
275x1
300x1 (over 90%)
315x1 (over 90%
335xMISS
315x3 (over 90%)
B)Glute Ham Raise
BWx17 BWx11 BW(incline)x9
C)Sumo Stance Pull Throughs
Stack+x15 x12 x12
D)Ab Pulldown
105x10 x8 x7
Notes: Quads and glutes still a bit sore from my last leg workout on Friday. Pretty sure the split squats did me in.
SSB Box squats really made me stay upright throughout the movement because it’s so effective at putting the weight on the mid and lower back. I actually didn’t find that these took all that much out of me, but that’s not necessarily bad at all.
