[quote]cvb wrote:
Great pictures Phill! Looks like a great time![/quote]
Thanks cant wait till im ready for my next one
Phill
Total body Lower ME/ Upper RE sept 10th 07
Back still not right it in the muscle and just kind of like a knot it will stop hurting once in moving etc but still not right laying off anything heavy on it prob all week just feeling it out.
Going to do a LOT more unilateral / DB pressing and pulls just the right arm shoulder whole side is still way behind want to get it caught up more
1A) Front Squat (14�?? touch and go) my chalk got rained on SUCK!!
Bar x ton
135 x 10
225 x 5
315 x 5
365 x 4 (bicep Cramp BIG TIME)
405 x 2 x 3 sets set PR went for 3 on the third and just lost it
315 x 4 burnt couldn�??t hold the bar up any more
Well its progress added one more set at 405 x 2 these are getting more and more solid
1B) DB Bench
Let right arm be the limiter
40 x 15
50 x 10
60 x 10
70 x 10
80 x 10
90 x 12
100 x 9, 7, 6
Right started to feel the load in the shoulder at 90 so went for what I could there and then hit the 100�??s for three sets. Man have a lot of work on that arm yet need to work hard but be patient
1C) Chins
Bw x 5 (3 sets)
Bw +25 x 5,4,4,4,3
Bw x 6
2A) SLDL Snatch grip
225 x 8 ( 4 sets)
Slow and controlled just getting some light work and blood flow to the back
2B) BB OH press strict / Push
135 x 5/5
185 x 3/2, 4/1, 4 / 0
My tris were done from all the db work I guess
2C) DB rows ( right / left)
75 x 12/12, 12/9, 12/7, 12/7
Right way behind here as well
2C) Abs Decline weighted
4 sets
Good workout back pisses me off have to be smart, felt good to hit gym after 3 days out
Phill
[quote]AlphaDragon wrote:
maraudermeat wrote:
AlphaDragon wrote:
Awesome pics Phill. Looking ripped for 240.
Today was my first day:
ME Lower:
Trad Deadlifts:
bar x20
60kg x10
100kg x5x2
120kg x5
140kg x3
160kg x0 (I had a balance problem because it went up a little too easily…I had to take a step forward while holding the bar at mid-thigh. I did the next attempt immediately afterward)
160kg x1 (no problem)
170kg x1 (easier than I expected)
180kg x1 (PR!! A grinder. Previous PR was 170kg)
185kg x0
162.2kg x3 (#3 was a grinder)
Total volume is 4116.6kg (9 075.54949 pounds)
The PR was nice although it’s 4 wheels in KG, but it’s only about 397 lbs. Still short of the traditional 4 wheels. grrrr…
Good Mornings:
1x10@60kg
1x10@65 kg
1x10@70 kg
wasn’t sure where to start with these, as I normally did them in the under 5 range. It seems that the 70kg is where I want to be at…it was a VERY hard set to finish.
Incline Leg Presses:
1x10@110kg (way too easy)
1x10@130kg (same)
1x10@140kg (not too bad)
1x10@160kg (hard)
Same as above (good mornings). It seems that 160 is the weight I should start with.
Standing cable crunches:
2x12@5 down (I think it was 25kg)
2x12@6 down (I think it was 30 Kg)
The cable stack was impossible to use (no place to stand against without interfering with the weights themselves), so I took the bar off ofthe lat pulldown, and stood between the seat and the leg brace and used the lat pulldown machine. Set 4 at 10-12 was a major “groaner.”
Standing Calf rasies
1x12@full stack (easy)
1x12@full stack +10kg (middle)
2x12@full stack +20kg (good weight)
Any opinions (other than pointing out how weak I am…but that is why I want to train in this style) on anything (volume, whatever) is more than welcome.
Afterall, this is my first attempt at this.
Tomorrow is ME Upper…I’m looking forward to it.
AD
Doesn’t look too bad. my only suggestions would be that now that you have an idea of what your max is, hit a PR and then be happy with that. Don’t go for another one. Missing big lifts becomes a bad habit. be happy with the 5 lb PR each week. After you hit a PR you can then drop back and hit a rep PR with a lower weight.
Also I would have made my squat variation the second ME. Good morning can be good ME’s but you had just done deads. I would save the good morning for an accessory lift for the day. For both ME’s work up to at least a heavy 3 to 5 repper. the set’s of 10 are good for RE days or accessory work after the ME stuff.
other than that… it looks fine. hit it really hard and heavy on the two ME’s and then if you want, throw in some accessory work.
Bring on the upper ME day. speaking of which… I need at least a day between my ME days.
meat
Thanks for the words, meat. I’ll do them…including a day off b/t ME days (as much as I’m frothing at the bit right now in anticipation).
Would you then take a day off between ME Upper and DE lower?
AD[/quote]
i’m not a big fan of DE work but i think you could do those back to back. in my opinion, the ME stuff should be spread out though.
good luck,
meat
9/10/2007 ME Lower
dynamic warmup
front squat
bar x 10
135 x 8
225 x 1
245 x 3 PR (reps)
250 x 3 PR (weight & reps)
GM
95 x 8
135 x 5
165 x 5
175 x 5, 5, 5 PR (weight & reps)
C1) side bends
25 lb x 10
35 lb x 15, 15
C2) decline situps
BW x 20, 25, 30
Leg curl
60 x 10
120 x 5, 5, 4 PR (weight & reps)
Notes: That front squat PR is either 5 lb or 25 - my previous 3 rep max was 225. I’m calling it a 25 lb gain 
I’m kinda pissed at myself though because I don’t feel like I gave myself enough of a warmup considering where my max is. Should have done a couple at 185. 225 felt stupid heavy. I felt like I should have gotten more, but it’ll have to wait til next week.
GMs felt really strong. I felt I could have increased even more but I don’t want to jump weight too fast on them. Had a guy come up and ask me about them and I gave him a quick rundown on how to do them and what they do. I guess I look like I know what I’m doing 
My hamstrings are progressing in strength nicely. In a month or so, I hope to be able to try GHRs again and this time actually do a decent job of em.
How do you guys feel about when it’s time to up weight on a newish exercise? This is my 5th or 6th week with good mornings, and I feel very confident in my form.
[quote]Phill wrote:
Total body Lower ME/ Upper RE sept 10th 07
Back still not right it in the muscle and just kind of like a knot it will stop hurting once in moving etc but still not right laying off anything heavy on it prob all week just feeling it out.
Going to do a LOT more unilateral / DB pressing and pulls just the right arm shoulder whole side is still way behind want to get it caught up more
1A) Front Squat (14�?? touch and go) my chalk got rained on SUCK!!
Bar x ton
135 x 10
225 x 5
315 x 5
365 x 4 (bicep Cramp BIG TIME)
405 x 2 x 3 sets set PR went for 3 on the third and just lost it
315 x 4 burnt couldn�??t hold the bar up any more
Well its progress added one more set at 405 x 2 these are getting more and more solid
1B) DB Bench
Let right arm be the limiter
40 x 15
50 x 10
60 x 10
70 x 10
80 x 10
90 x 12
100 x 9, 7, 6
Right started to feel the load in the shoulder at 90 so went for what I could there and then hit the 100�??s for three sets. Man have a lot of work on that arm yet need to work hard but be patient
1C) Chins
Bw x 5 (3 sets)
Bw +25 x 5,4,4,4,3
Bw x 6
2A) SLDL Snatch grip
225 x 8 ( 4 sets)
Slow and controlled just getting some light work and blood flow to the back
2B) BB OH press strict / Push
135 x 5/5
185 x 3/2, 4/1, 4 / 0
My tris were done from all the db work I guess
2C) DB rows ( right / left)
75 x 12/12, 12/9, 12/7, 12/7
Right way behind here as well
2C) Abs Decline weighted
4 sets
Good workout back pisses me off have to be smart, felt good to hit gym after 3 days out
Phill
[/quote]
the volumes way down Phill!! your post only took up half a page:) i hear ya on the back. there’s not much worse than a messed up lower back. it affects everything. I’m sure you will play it smart and let it rest, right??
the front squats are getting strong. when are you going to go for something like 455 for 1? I think you definitely have it in you.
meat
ME Lower
DL
135x10
225x5
315x3
365x1
405x1
465x1 - 10lb PR
475x2x0 Almost had it both times.
Front Squat
135x10
185x1
225x1
245x0 - Wow I suck
225x5x1
I don’t know if my front squat sucked balls because I deadlifted first, but god damn I though I could do at least 245. HELLO WEAK ABS. Ok, so I have been putting front squats off because I hate them. This was a bad choice. Time to man up and face my weakness.
GHR - Natural Assisted
3x10
Ab-PullDowns
105x3x10
105x6
This is improvement!
Planks both sided and front
10lb plate on hips x 45 sec
10lb plate on hips x 60 sec
DONE!!
Phill, I know you said you had weak abs at one point. What did you do to bring them up.
Pemdas BIG PULLING!
I need to put up some big numbers when I ME pull at the end of the month
[quote]maraudermeat wrote:
AlphaDragon wrote:
maraudermeat wrote:
AlphaDragon wrote:
Awesome pics Phill. Looking ripped for 240.
Today was my first day:
ME Lower:
Trad Deadlifts:
bar x20
60kg x10
100kg x5x2
120kg x5
140kg x3
160kg x0 (I had a balance problem because it went up a little too easily…I had to take a step forward while holding the bar at mid-thigh. I did the next attempt immediately afterward)
160kg x1 (no problem)
170kg x1 (easier than I expected)
180kg x1 (PR!! A grinder. Previous PR was 170kg)
185kg x0
162.2kg x3 (#3 was a grinder)
Total volume is 4116.6kg (9 075.54949 pounds)
The PR was nice although it’s 4 wheels in KG, but it’s only about 397 lbs. Still short of the traditional 4 wheels. grrrr…
Good Mornings:
1x10@60kg
1x10@65 kg
1x10@70 kg
wasn’t sure where to start with these, as I normally did them in the under 5 range. It seems that the 70kg is where I want to be at…it was a VERY hard set to finish.
Incline Leg Presses:
1x10@110kg (way too easy)
1x10@130kg (same)
1x10@140kg (not too bad)
1x10@160kg (hard)
Same as above (good mornings). It seems that 160 is the weight I should start with.
Standing cable crunches:
2x12@5 down (I think it was 25kg)
2x12@6 down (I think it was 30 Kg)
The cable stack was impossible to use (no place to stand against without interfering with the weights themselves), so I took the bar off ofthe lat pulldown, and stood between the seat and the leg brace and used the lat pulldown machine. Set 4 at 10-12 was a major “groaner.”
Standing Calf rasies
1x12@full stack (easy)
1x12@full stack +10kg (middle)
2x12@full stack +20kg (good weight)
Any opinions (other than pointing out how weak I am…but that is why I want to train in this style) on anything (volume, whatever) is more than welcome.
Afterall, this is my first attempt at this.
Tomorrow is ME Upper…I’m looking forward to it.
AD
Doesn’t look too bad. my only suggestions would be that now that you have an idea of what your max is, hit a PR and then be happy with that. Don’t go for another one. Missing big lifts becomes a bad habit. be happy with the 5 lb PR each week. After you hit a PR you can then drop back and hit a rep PR with a lower weight.
Also I would have made my squat variation the second ME. Good morning can be good ME’s but you had just done deads. I would save the good morning for an accessory lift for the day. For both ME’s work up to at least a heavy 3 to 5 repper. the set’s of 10 are good for RE days or accessory work after the ME stuff.
other than that… it looks fine. hit it really hard and heavy on the two ME’s and then if you want, throw in some accessory work.
Bring on the upper ME day. speaking of which… I need at least a day between my ME days.
meat
Thanks for the words, meat. I’ll do them…including a day off b/t ME days (as much as I’m frothing at the bit right now in anticipation).
Would you then take a day off between ME Upper and DE lower?
AD
i’m not a big fan of DE work but i think you could do those back to back. in my opinion, the ME stuff should be spread out though.
good luck,
meat
[/quote]
I agree on all that and DE work. really exploding with submaximal weights on a regular basis for me didnt do anything but beat the hell out of my joints. Some moves like plyos and my event work sure put pressing etc. Id limit it but hell some ppl seem to do great with it as well so…
Phill
[quote]maraudermeat wrote:
the volumes way down Phill!! your post only took up half a page:) i hear ya on the back. there’s not much worse than a messed up lower back. it affects everything. I’m sure you will play it smart and let it rest, right??
the front squats are getting strong. when are you going to go for something like 455 for 1? I think you definitely have it in you.
meat
[/quote]
Oh yhea you know me back way off 
let it heal
Man I think I have it as well its my damn arm thats killing me on them for some reason. It pumps up BIG time like on the 365 its what stopped the 5th rep and what has killed the 3rd rep on the 405. Feels like the whole muscle belly is going to rip apart so ive been stopping there. 405 is manageable and still heavy hoping the arm will adjust from doing these. But hell yes I want to go for a new 1RM
Thanks
Phill
Nice pulling bro
Abs I did one exercise at the end of the w/o and hit them heavy hard but brief generally 4 days so each day Id have an exercise I mainly rotated these four
Hangng leg raises or lying leg raises HEAVY, Decline sit up HEAVY Keep the load HIgh like shoulder or above no need to cheat and bring it lower drop the load and do them right. wood choppers for reps, and planks HEAVY for time once hit 60 seconds Id up the load.
Make sure yor not bending at the HIP first but draw your head to your crothc thats when you use you abs do that movement first then sit up or raise you legs etc and on the planks stay as tight as you can draw your self in HARD and hold
Thats pretty much the gest of it and doing anything I could standing with a BB or DBs. Like hitting DB presses with one hand etc
Oh and id do heavy ass side bends as well
Phill
[quote]Pemdas wrote:
ME Lower
DL
135x10
225x5
315x3
365x1
405x1
465x1 - 10lb PR
475x2x0 Almost had it both times.
Front Squat
135x10
185x1
225x1
245x0 - Wow I suck
225x5x1
I don’t know if my front squat sucked balls because I deadlifted first, but god damn I though I could do at least 245. HELLO WEAK ABS. Ok, so I have been putting front squats off because I hate them. This was a bad choice. Time to man up and face my weakness.
GHR - Natural Assisted
3x10
Ab-PullDowns
105x3x10
105x6
This is improvement!
Planks both sided and front
10lb plate on hips x 45 sec
10lb plate on hips x 60 sec
DONE!!
Phill, I know you said you had weak abs at one point. What did you do to bring them up. [/quote]
Did some light recovery-type assistance work today, consisting of 1 or 2 sets of a bunch of different exercises, nothing really worth detailing. I even did regular dumbbell curls for probably the the first time in six months, and calf raises for the first time in almost a year. More or less just an opportunity to keep the blood flowing as well as an excuse just to go to the gym. This is probably it in terms of lifting a barbell or dumbbell of any kind until the big day on Saturday.
Bodyweight is ~227 lb today, and since I’m not cutting weight to go down to the 220 class I have a little bit of wiggle room; read: I can eat like crap this week and not worry much about being bumped into a higher weight class.
[quote]maraudermeat wrote:
AlphaDragon wrote:
maraudermeat wrote:
AlphaDragon wrote:
Awesome pics Phill. Looking ripped for 240.
Today was my first day:
ME Lower:
Trad Deadlifts:
bar x20
60kg x10
100kg x5x2
120kg x5
140kg x3
160kg x0 (I had a balance problem because it went up a little too easily…I had to take a step forward while holding the bar at mid-thigh. I did the next attempt immediately afterward)
160kg x1 (no problem)
170kg x1 (easier than I expected)
180kg x1 (PR!! A grinder. Previous PR was 170kg)
185kg x0
162.2kg x3 (#3 was a grinder)
Total volume is 4116.6kg (9 075.54949 pounds)
The PR was nice although it’s 4 wheels in KG, but it’s only about 397 lbs. Still short of the traditional 4 wheels. grrrr…
Good Mornings:
1x10@60kg
1x10@65 kg
1x10@70 kg
wasn’t sure where to start with these, as I normally did them in the under 5 range. It seems that the 70kg is where I want to be at…it was a VERY hard set to finish.
Incline Leg Presses:
1x10@110kg (way too easy)
1x10@130kg (same)
1x10@140kg (not too bad)
1x10@160kg (hard)
Same as above (good mornings). It seems that 160 is the weight I should start with.
Standing cable crunches:
2x12@5 down (I think it was 25kg)
2x12@6 down (I think it was 30 Kg)
The cable stack was impossible to use (no place to stand against without interfering with the weights themselves), so I took the bar off ofthe lat pulldown, and stood between the seat and the leg brace and used the lat pulldown machine. Set 4 at 10-12 was a major “groaner.”
Standing Calf rasies
1x12@full stack (easy)
1x12@full stack +10kg (middle)
2x12@full stack +20kg (good weight)
Any opinions (other than pointing out how weak I am…but that is why I want to train in this style) on anything (volume, whatever) is more than welcome.
Afterall, this is my first attempt at this.
Tomorrow is ME Upper…I’m looking forward to it.
AD
Doesn’t look too bad. my only suggestions would be that now that you have an idea of what your max is, hit a PR and then be happy with that. Don’t go for another one. Missing big lifts becomes a bad habit. be happy with the 5 lb PR each week. After you hit a PR you can then drop back and hit a rep PR with a lower weight.
Also I would have made my squat variation the second ME. Good morning can be good ME’s but you had just done deads. I would save the good morning for an accessory lift for the day. For both ME’s work up to at least a heavy 3 to 5 repper. the set’s of 10 are good for RE days or accessory work after the ME stuff.
other than that… it looks fine. hit it really hard and heavy on the two ME’s and then if you want, throw in some accessory work.
Bring on the upper ME day. speaking of which… I need at least a day between my ME days.
meat
Thanks for the words, meat. I’ll do them…including a day off b/t ME days (as much as I’m frothing at the bit right now in anticipation).
Would you then take a day off between ME Upper and DE lower?
AD
i’m not a big fan of DE work but i think you could do those back to back. in my opinion, the ME stuff should be spread out though.
good luck,
meat
[/quote]
My bad, dude. I meant RE, not DE.
AD
[quote]AlphaDragon wrote:
maraudermeat wrote:
AlphaDragon wrote:
maraudermeat wrote:
AlphaDragon wrote:
Awesome pics Phill. Looking ripped for 240.
Today was my first day:
ME Lower:
Trad Deadlifts:
bar x20
60kg x10
100kg x5x2
120kg x5
140kg x3
160kg x0 (I had a balance problem because it went up a little too easily…I had to take a step forward while holding the bar at mid-thigh. I did the next attempt immediately afterward)
160kg x1 (no problem)
170kg x1 (easier than I expected)
180kg x1 (PR!! A grinder. Previous PR was 170kg)
185kg x0
162.2kg x3 (#3 was a grinder)
Total volume is 4116.6kg (9 075.54949 pounds)
The PR was nice although it’s 4 wheels in KG, but it’s only about 397 lbs. Still short of the traditional 4 wheels. grrrr…
Good Mornings:
1x10@60kg
1x10@65 kg
1x10@70 kg
wasn’t sure where to start with these, as I normally did them in the under 5 range. It seems that the 70kg is where I want to be at…it was a VERY hard set to finish.
Incline Leg Presses:
1x10@110kg (way too easy)
1x10@130kg (same)
1x10@140kg (not too bad)
1x10@160kg (hard)
Same as above (good mornings). It seems that 160 is the weight I should start with.
Standing cable crunches:
2x12@5 down (I think it was 25kg)
2x12@6 down (I think it was 30 Kg)
The cable stack was impossible to use (no place to stand against without interfering with the weights themselves), so I took the bar off ofthe lat pulldown, and stood between the seat and the leg brace and used the lat pulldown machine. Set 4 at 10-12 was a major “groaner.”
Standing Calf rasies
1x12@full stack (easy)
1x12@full stack +10kg (middle)
2x12@full stack +20kg (good weight)
Any opinions (other than pointing out how weak I am…but that is why I want to train in this style) on anything (volume, whatever) is more than welcome.
Afterall, this is my first attempt at this.
Tomorrow is ME Upper…I’m looking forward to it.
AD
Doesn’t look too bad. my only suggestions would be that now that you have an idea of what your max is, hit a PR and then be happy with that. Don’t go for another one. Missing big lifts becomes a bad habit. be happy with the 5 lb PR each week. After you hit a PR you can then drop back and hit a rep PR with a lower weight.
Also I would have made my squat variation the second ME. Good morning can be good ME’s but you had just done deads. I would save the good morning for an accessory lift for the day. For both ME’s work up to at least a heavy 3 to 5 repper. the set’s of 10 are good for RE days or accessory work after the ME stuff.
other than that… it looks fine. hit it really hard and heavy on the two ME’s and then if you want, throw in some accessory work.
Bring on the upper ME day. speaking of which… I need at least a day between my ME days.
meat
Thanks for the words, meat. I’ll do them…including a day off b/t ME days (as much as I’m frothing at the bit right now in anticipation).
Would you then take a day off between ME Upper and DE lower?
AD
i’m not a big fan of DE work but i think you could do those back to back. in my opinion, the ME stuff should be spread out though.
good luck,
meat
My bad, dude. I meant RE, not DE.
AD[/quote]
Here is the Split I was doing before hurting my bicep, plan to go back to it soon.
Monday DE/RE UPPER
TUESDAY ME LOWER
Wednesday OFF
THURSDAY ME UPPER
DE/RE LOWER
SAT/SUNDAY REST
I like this as it would give me a free weekend or I could miss a day somewhere and just push everything back and get it done on the weekend.
Yo Phill, excellent work pal. I like the pictures, you look like a badass.
9/10/07- ME Sq- Monday
A)High Bar Olympic Style Squats (heeled shoes/feet slightly outside shoulder width)
135x3
185x3
225x3
255x2
285x1
315x1 (PR?-30lbs) ???
335x1 (PR?-50lbs) ???
350x1 (PR?-75lbs) ???
B)Snatch Grip Deadlift
315x3 x3 x3 335x3
Notes: I’m kind of confused and not really sure what is a PR. I was definitely wearing heeled shoes, the bar was certainly higher than usual, and my stance was just slightly outside shoulder width I believe. I’m not 100% positive that it was the same stance that I had used in the previous sessions with the olympic style squat, but it probably wasn’t far from it.
I’m not going to hype myself up about it until I see how it pans out. I may be wrong in which case I don’t want to feel like an idiot.
-Matt
[quote]novaeer wrote:
Did some light recovery-type assistance work today, consisting of 1 or 2 sets of a bunch of different exercises, nothing really worth detailing. I even did regular dumbbell curls for probably the the first time in six months, and calf raises for the first time in almost a year. More or less just an opportunity to keep the blood flowing as well as an excuse just to go to the gym. This is probably it in terms of lifting a barbell or dumbbell of any kind until the big day on Saturday.
Bodyweight is ~227 lb today, and since I’m not cutting weight to go down to the 220 class I have a little bit of wiggle room; read: I can eat like crap this week and not worry much about being bumped into a higher weight class.
[/quote]
Try and rest mentally an physically and kick some ass bro
Phill
[quote]Matt McGorry wrote:
Yo Phill, excellent work pal. I like the pictures, you look like a badass.
9/10/07- ME Sq- Monday
A)High Bar Olympic Style Squats (heeled shoes/feet slightly outside shoulder width)
135x3
185x3
225x3
255x2
285x1
315x1 (PR?-30lbs) ???
335x1 (PR?-50lbs) ???
350x1 (PR?-75lbs) ???
B)Snatch Grip Deadlift
315x3 x3 x3 335x3
Notes: I’m kind of confused and not really sure what is a PR. I was definitely wearing heeled shoes, the bar was certainly higher than usual, and my stance was just slightly outside shoulder width I believe. I’m not 100% positive that it was the same stance that I had used in the previous sessions with the olympic style squat, but it probably wasn’t far from it.
I’m not going to hype myself up about it until I see how it pans out. I may be wrong in which case I don’t want to feel like an idiot.
-Matt[/quote]
Not sure about much but at least you were sure I was looking like a bad Ass LOL ha
Thanks bro and thats some damn fine oly squatting
Keep it up
Phill
[quote]Kalle wrote:
Here is the Split I was doing before hurting my bicep, plan to go back to it soon.
Monday DE/RE UPPER
TUESDAY ME LOWER
Wednesday OFF
THURSDAY ME UPPER
DE/RE LOWER
SAT/SUNDAY REST
I like this as it would give me a free weekend or I could miss a day somewhere and just push everything back and get it done on the weekend.
[/quote]
Thanks. May I ask if it’s as effective having the RE Upper work before the ME Upper vs. ME Upper first then RE Upper a few days later?
[quote]AlphaDragon wrote:
Kalle wrote:
Here is the Split I was doing before hurting my bicep, plan to go back to it soon.
Monday DE/RE UPPER
TUESDAY ME LOWER
Wednesday OFF
THURSDAY ME UPPER
DE/RE LOWER
SAT/SUNDAY REST
I like this as it would give me a free weekend or I could miss a day somewhere and just push everything back and get it done on the weekend.
Thanks. May I ask if it’s as effective having the RE Upper work before the ME Upper vs. ME Upper first then RE Upper a few days later?
[/quote]
IMO great question and shitty one at same. The problem lies in ppl giving to much attention to the training week and not the big picture the training, I guess cycle.
No matter where you place the days at some point the RE/DE will always be before the ME and vise versa no matter how you lay it out.
for an example
Mon DE Upper
tue ME lower
wed
thurs
fri ME upper
sat DE Lower
sun
Even though it looks like a ton of separation the DE lower if not kept in check is prior to the ME lower by just two days in this plan. even though if you just look at the training week the DE follows the ME.
That clear??
In the end you gotta try things see how you recover from each training stimulus, which needs more or less for you. and dont be afraid like Kalle said to drop a DE/RE day if you need the rest. At the rate Im going LOL ill have dropped to a damn one day balls out a week program if Im not careful. BUT Im hitting PR’s so hey I guess its working, for me
Phill
Thanks Phill. I was wondering if I should work them 4 days a week. What do you mean by heavy. I have been doing 4 sets of 10-12. Should I up the weight and go for like 4-6 reps for 4-5 sets. I think that I get more out of hanging leg raises. Plus it sneaks a little grip work in there. I have never done side bend. I am assuming that you would hold a DB in one hand.
[quote]Phill wrote:
AlphaDragon wrote:
Kalle wrote:
Here is the Split I was doing before hurting my bicep, plan to go back to it soon.
Monday DE/RE UPPER
TUESDAY ME LOWER
Wednesday OFF
THURSDAY ME UPPER
DE/RE LOWER
SAT/SUNDAY REST
I like this as it would give me a free weekend or I could miss a day somewhere and just push everything back and get it done on the weekend.
Thanks. May I ask if it’s as effective having the RE Upper work before the ME Upper vs. ME Upper first then RE Upper a few days later?
IMO great question and shitty one at same. The problem lies in ppl giving to much attention to the training week and not the big picture the training, I guess cycle.
No matter where you place the days at some point the RE/DE will always be before the ME and vise versa no matter how you lay it out.
for an example
Mon DE Upper
tue ME lower
wed
thurs
fri ME upper
sat DE Lower
sun
Even though it looks like a ton of separation the DE lower if not kept in check is prior to the ME lower by just two days in this plan. even though if you just look at the training week the DE follows the ME.
That clear??
In the end you gotta try things see how you recover from each training stimulus, which needs more or less for you. and dont be afraid like Kalle said to drop a DE/RE day if you need the rest. At the rate Im going LOL ill have dropped to a damn one day balls out a week program if Im not careful. BUT Im hitting PR’s so hey I guess its working, for me
Phill[/quote]
Phill knows of what he speaks:) He hit the nail on the head!! I’ve tried pretty much every different way of doing it known to man… and i"m still changing things around to suit my training at that time. for example, I’ve been doing two ME’s a week, one upper and one lower followed by a RE day on saturday. I’m going to start training for a competition in November. To get ready for it, I’m going to drop the RE day and do three ME days- that looks like this-
monday -ME bench
tuesday-off
wendsday-ME squat
thursday-off
friday-off
saturday-ME dead
sunday-off
once the comp is over, i will go back to the RE day and I will rotate between squat and dead every week.
I can’t say it enough though… if you are really going balls to the wall on your ME days, you need lots of rest. if you are starting out i would do three days a week and that’s it. maybe some GPP on a fourth day but that is plenty.
good luck,
meat