[quote]jthsiao wrote:
P.S. That’s what I love about this thread. Even after converting Westside for a few months, I still forget things. I’m glad people call me out on things to put me back on the right track. Thanks![/quote]
Damn right we all get blinded at time by our own idiotic mind and some one here reels us in. The training is so varied but it all is what is working for Us and sharing that. Hell you telling what sucks balls helps as well.
Phill
[quote]Phill wrote:
Side note this High rep assistance day stuff is working. Im not fitting to well in my shirts any longer in a good way and really seems to aid recovery or keep joint health up between the ME full body and event day work.
Phill[/quote]
haha TIME TO CUT THE SLEEVES OFF! Better recovery and joint health is cool to I guess… 
9/11/07 ME Lower
14" box squat
barxsome
135x5
225x3
275x3
315x1 YUCK felt horrible so I stopped there
Looking back this was no where near enough work I was planning on going for a 3 or 5 rep max but felt awful so I quit it, I was sick this weekend and still not 100% I have ate probably half the calories or less I normally eat since Friday so I wasn’t expecting much.
STONES!!!
Aprox 175lb stone
x5 first 3 one motion
x5 first 4 one motion
x5 first 3 one motion
Damn stone loading is the coolest lift ever anyone that says different is a liar!! haha… Felt great to lift stones, I just did an extension with the stone as I have no box to load them onto my bicep felt fine I used some tacky to keep slippage to a minimum to keep strain off my bicep I also made sure not to row the stone up and just use my back. Still a week or two away from a heavy stone or my tire.
Lat pulldown BOTH ARMS wide overhand grip
70lbs
3x12
Just did these with a SLOOOOOOOW tempo good sign that they didn’t hurt
Tried to do some abs but my abs where fried from the stones and I had little energy as I have ate maybe 2,000 calories today
9/11/2007 RE Upper
flat DB Bench neutral grip
50 x 10
65 x 6
80 x 10, 6, 8
tate press
30 x 8, 12
40 x 20
ahnold press
30 x 10, 10, 10
cable row
#8 x 8
#13 x 12
#14 x 8, 7 PR
face pull
#2 x 15
#3 x 15, 15, 15
Notes: Pretty good for RE. The tates and face pulls are new and I haven’t done arnolds in forever. I should have called this session rear delt death. They were absolutely screaming when I got to the ahnolds.
2007-9-11
RE Upper
Incline Bench (45 deg.)
barx20
115x10
145x6
165 3x8
Pendlay Row
135x8
185x6
205 3x8
Side lateral
15x10
30 3x8
rear lateral
30 3x8
Medium Neutral grip Pullups
Me and 35 3x8
Abs? Abs? We don’ need to do no steeenking abs!
I can’t believe that these poundages made me so tired. Well - got her done…and in decent form besides. abs of some sort tomorrow.
incline bench? As Zorg sez: “Very disapPOINTed!”
Damn fine work bro get feeling better and take care of that Bi TRUST ME LOL
Phill
[quote]Kalle wrote:
9/11/07 ME Lower
14" box squat
barxsome
135x5
225x3
275x3
315x1 YUCK felt horrible so I stopped there
Looking back this was no where near enough work I was planning on going for a 3 or 5 rep max but felt awful so I quit it, I was sick this weekend and still not 100% I have ate probably half the calories or less I normally eat since Friday so I wasn’t expecting much.
STONES!!!
Aprox 175lb stone
x5 first 3 one motion
x5 first 4 one motion
x5 first 3 one motion
Damn stone loading is the coolest lift ever anyone that says different is a liar!! haha… Felt great to lift stones, I just did an extension with the stone as I have no box to load them onto my bicep felt fine I used some tacky to keep slippage to a minimum to keep strain off my bicep I also made sure not to row the stone up and just use my back. Still a week or two away from a heavy stone or my tire.
Lat pulldown BOTH ARMS wide overhand grip
70lbs
3x12
Just did these with a SLOOOOOOOW tempo good sign that they didn’t hurt
Tried to do some abs but my abs where fried from the stones and I had little energy as I have ate maybe 2,000 calories today[/quote]
ME Upper:
I was feeling more torn up today than normal, so I considered taking a 2nd day off…the spirit was willing, but the flesh felt weak. Heck, those Deadlifts from DE lower on Monday made my entire body sore (even chest and tris)…
Then I thought about it and then dragged my butt to the gym.
ME Upper:
Max Flat Bench:
barx20
40kg x10
50kg x5x2
60kg x5
70kg x3x3
80kg x1
90kg x1
102.2kg x1 (PR!)
92.2kg x1
Total Volume: 2594.4kg = 5719.67293 pounds
I felt surprisingly good on the PR, and perhaps could have done more…but as Meat suggested before (and others mentioned too), I decided to be happy with the 2.2kg increase.
I tried the 92.2kg for 3, but my spotter (the trainer at the gym) helped me (I specifically told him not to…but we have language problems) at the 3/4 point in #2 and the 1/2 point on #3. So I only count it as 1.
Behind neck standing overhead presses:
40kg: 10,10, 9, 8
Laying DB Extensions:
7kg x10x2
10kg x10
10kg x5 + 7kg x4
90 degree, palms up bent over rows with “W” bar:
40+bar x12
60+bar x8
50+bar x10x2
I’m so glad I went to the gym and it felt good to get the PR (although the deadlift PR from monday had more personal meaning because it was the 4th 20kg plate/side).
As always, comments/suggestions are appreciated. I’m not sure if the Flat Bench Press had high enough volume or not.
Thanks,
AD
[quote]AlphaDragon wrote:
ME Upper:
I was feeling more torn up today than normal, so I considered taking a 2nd day off…the spirit was willing, but the flesh felt weak. Heck, those Deadlifts from DE lower on Monday made my entire body sore (even chest and tris)…
Then I thought about it and then dragged my butt to the gym.
ME Upper:
Max Flat Bench:
barx20
40kg x10
50kg x5x2
60kg x5
70kg x3x3
80kg x1
90kg x1
102.2kg x1 (PR!)
92.2kg x1
Total Volume: 2594.4kg = 5719.67293 pounds
I felt surprisingly good on the PR, and perhaps could have done more…but as Meat suggested before (and others mentioned too), I decided to be happy with the 2.2kg increase.
I tried the 92.2kg for 3, but my spotter (the trainer at the gym) helped me (I specifically told him not to…but we have language problems) at the 3/4 point in #2 and the 1/2 point on #3. So I only count it as 1.
Behind neck standing overhead presses:
40kg: 10,10, 9, 8
Laying DB Extensions:
7kg x10x2
10kg x10
10kg x5 + 7kg x4
90 degree, palms up bent over rows with “W” bar:
40+bar x12
60+bar x8
50+bar x10x2
I’m so glad I went to the gym and it felt good to get the PR (although the deadlift PR from monday had more personal meaning because it was the 4th 20kg plate/side).
As always, comments/suggestions are appreciated. I’m not sure if the Flat Bench Press had high enough volume or not.
Thanks,
AD[/quote]
okay… i’ve got a suggestion for you. first off, good job on the PR and for showing the restraint to be happy with the PR and not force the issue.
but I wouldn’t do a overhead pressing movement for my second ME movement. Save the shoulder work for the RE day or even as an accessory movement after the two ME stuff. But either way cut out the behind the neck stuff for two reasons- 1.
it’s a dangerous position for the shoulder becuase it forces your elbows out and puts the shoulders on a bind. 2. it doesn’t simulate your natural pressing motion. you want to try and imitate as close as possible your bench press motion.
there are plenty of bench press variations out there. if you need some suggestions let us know.
meat
[quote]maraudermeat wrote:
AlphaDragon wrote:
ME Upper:
I was feeling more torn up today than normal, so I considered taking a 2nd day off…the spirit was willing, but the flesh felt weak. Heck, those Deadlifts from DE lower on Monday made my entire body sore (even chest and tris)…
Then I thought about it and then dragged my butt to the gym.
ME Upper:
Max Flat Bench:
barx20
40kg x10
50kg x5x2
60kg x5
70kg x3x3
80kg x1
90kg x1
102.2kg x1 (PR!)
92.2kg x1
Total Volume: 2594.4kg = 5719.67293 pounds
I felt surprisingly good on the PR, and perhaps could have done more…but as Meat suggested before (and others mentioned too), I decided to be happy with the 2.2kg increase.
I tried the 92.2kg for 3, but my spotter (the trainer at the gym) helped me (I specifically told him not to…but we have language problems) at the 3/4 point in #2 and the 1/2 point on #3. So I only count it as 1.
Behind neck standing overhead presses:
40kg: 10,10, 9, 8
Laying DB Extensions:
7kg x10x2
10kg x10
10kg x5 + 7kg x4
90 degree, palms up bent over rows with “W” bar:
40+bar x12
60+bar x8
50+bar x10x2
I’m so glad I went to the gym and it felt good to get the PR (although the deadlift PR from monday had more personal meaning because it was the 4th 20kg plate/side).
As always, comments/suggestions are appreciated. I’m not sure if the Flat Bench Press had high enough volume or not.
Thanks,
AD
okay… i’ve got a suggestion for you. first off, good job on the PR and for showing the restraint to be happy with the PR and not force the issue.
but I wouldn’t do a overhead pressing movement for my second ME movement. Save the shoulder work for the RE day or even as an accessory movement after the two ME stuff. But either way cut out the behind the neck stuff for two reasons- 1.
it’s a dangerous position for the shoulder becuase it forces your elbows out and puts the shoulders on a bind. 2. it doesn’t simulate your natural pressing motion. you want to try and imitate as close as possible your bench press motion.
there are plenty of bench press variations out there. if you need some suggestions let us know.
meat
[/quote]
Thanks for the reply and advice. I’ll ditch the OH presses and replace them with a bench variation. Are weighted dips acceptable as a replacement? I’m going to do Inc Bench presses for RE day.
Again, thanks. It’s strange, I’m using a beginners template from EliteFTS, but I’ll take all of your experience and suggestions above that.
Real world vs paper…real world always wins out.
Again, thanks.
AD
You know what? I retract that…i must have written these programs when i was exhausted or something because it does not look much like what the template says.
<growls and retires for the evening, grumbling> 
[quote]AlphaDragon wrote:
maraudermeat wrote:
AlphaDragon wrote:
ME Upper:
I was feeling more torn up today than normal, so I considered taking a 2nd day off…the spirit was willing, but the flesh felt weak. Heck, those Deadlifts from DE lower on Monday made my entire body sore (even chest and tris)…
Then I thought about it and then dragged my butt to the gym.
ME Upper:
Max Flat Bench:
barx20
40kg x10
50kg x5x2
60kg x5
70kg x3x3
80kg x1
90kg x1
102.2kg x1 (PR!)
92.2kg x1
Total Volume: 2594.4kg = 5719.67293 pounds
I felt surprisingly good on the PR, and perhaps could have done more…but as Meat suggested before (and others mentioned too), I decided to be happy with the 2.2kg increase.
I tried the 92.2kg for 3, but my spotter (the trainer at the gym) helped me (I specifically told him not to…but we have language problems) at the 3/4 point in #2 and the 1/2 point on #3. So I only count it as 1.
Behind neck standing overhead presses:
40kg: 10,10, 9, 8
Laying DB Extensions:
7kg x10x2
10kg x10
10kg x5 + 7kg x4
90 degree, palms up bent over rows with “W” bar:
40+bar x12
60+bar x8
50+bar x10x2
I’m so glad I went to the gym and it felt good to get the PR (although the deadlift PR from monday had more personal meaning because it was the 4th 20kg plate/side).
As always, comments/suggestions are appreciated. I’m not sure if the Flat Bench Press had high enough volume or not.
Thanks,
AD
okay… i’ve got a suggestion for you. first off, good job on the PR and for showing the restraint to be happy with the PR and not force the issue.
but I wouldn’t do a overhead pressing movement for my second ME movement. Save the shoulder work for the RE day or even as an accessory movement after the two ME stuff. But either way cut out the behind the neck stuff for two reasons- 1.
it’s a dangerous position for the shoulder becuase it forces your elbows out and puts the shoulders on a bind. 2. it doesn’t simulate your natural pressing motion. you want to try and imitate as close as possible your bench press motion.
there are plenty of bench press variations out there. if you need some suggestions let us know.
meat
Thanks for the reply and advice. I’ll ditch the OH presses and replace them with a bench variation. Are weighted dips acceptable as a replacement? I’m going to do Inc Bench presses for RE day.
Again, thanks. It’s strange, I’m using a beginners template from EliteFTS, but I’ll take all of your experience and suggestions above that.
Real world vs paper…real world always wins out.
Again, thanks.
AD[/quote]
you could use weighted dips but… in my opinion, both movements should be some sort of pressing motion. incline presses would be good.
below are my favorite ME bench variations
bench full ROM
1board-4board
floor presses
decline bench
incline bench
dumbell presses -incline,decline, flat
lockouts
holds
close grip presses
illegal wide presses
dumbell flyes
among these you can vary the reps and weight as well.
meat
Ahhh…finally a real training partner. Matt and I hooked up for a lift at his gym. Thanks Matt, nice job today.
09/12/07 - Upper (ME)
A) 2 Board Press
barx30
95x15
135x12
185x8
225x5
add 2 board…
275x3
315x3
355x1
375x1
397.5xmiss
395x1 (baseline PR)
365x2 (baseline 2 rep PR)
375x1
B) Incline DB Press
60x10
75x8
90x6
100x6
110x6 (baseline PR)
120x5 (baseline PR) (miss on 6)
120x4 (miss on 5)
C) EZ Nosebreaker/Pullover Combo
EZ+50x8,8
EZ+80x8,8
EZ+80x8,8
EZ+80x8,8
Today was my first time board pressing, and it felt good, but I felt like I relaxed a bit on the chest rather than staying tight and letting the bar sink into the board. It felt similar to the first time I box squatted and felt like I relaxed everything when I sat on the box, rather than just relaxing my hip flexors. It was nice to handle some decent weight.
Not sure what happened on the 397.5 attempt, typically I try to load the weights evenly on both sides, but whatever, what’s an extra 2.5lbs on one side? lol.
It was also nice to have DB’s over 100 for a change. The 120’s were a bit heavy getting them into position, since I essentially snatch the weight from the ground to my chest, skipping my knees in the the process.
It was great to have a like minded training partner today. Hopefully this works out on a regular basis!
Also great to see that Matt really does lift all the weights he posts here. He looked crazy explosive on his 90% lifts. Very impressive.
Meat, Phil, and Modi (and really, all y’all) give great advice and I pick up or am reminded of important things everytime I read your replies to questions.
9/12/07 DE Lower
A)DE 12" Box Squat w/ light bands
Bar x 3
Bar + bands x 3
135 + bands x 2
225 + bands x 2 x 2
235 + bands x 2 x 2
240 + bands x 2 x 2
245 + bands x 2 x 2
I should probably go to straight weight for a while. I’ve squatted against the bands 4 or 5 weeks in a row. I feel okay, but some heavier straight weight would probably do me good.
B)DL
135 x 2
225 x 2
315 x 2
425 x 5 x 3 PR for set/rep scheme
Next week I plan to pull a few moderate singles on Wednesday and try for a new PR a week from Saturday. I think I’ve gotten what I’ll get from this psuedo-heavy DL rep work for a while, as these were super tough today.
C)Barbell Walking Lunge=135 x 10 x 3
First time doing any lunge variation for a good 2-3 years. I’ve done Bulgarian split squats, step-ups, and pistol squats, but not lunges. Pistols are doing wonders, but I wanted to begin alternating them with something else every other week. My legs are already feeling a little tender.
D)Blast-Strap Fallouts, paused=8 x 3
E)TKEs, mini-band pushdowns
9/12/07- Wednesday- ME BP
A)2 Board Bench Press
(No Board)----
Barx15
135x3
185x4
(Board Added)----
225x2
255x1
280x1
290x1 (terrible elbow flare)
260x1
265x1
B1)Incline DB Bench
(80x5) 90x5 100x4 (miss on 5) 90x7
B2)Pullups (outside shoulder width)
(BWx5 +25x4)
BW+45x5 x5 x5 x5 (PR-3 set)
C1)DB Tri Exten (flat bench)
35x8 40x6 x6
C2)Med Neutral Grip Cable Row
160x10 170x8 x8
Notes: Great working out with Modi today…even if I misloaded his 397.5lb 2 board attempt. 
Looking forward to future training sessions together.
I can’t express how suprised I was by 290 attempt. The most I’ve touched on any barbell bench movement in the last 3 months or so is probably 255. The elbow flare on the 290 was terrible and stalled a good few seconds before lockout, but it got up there. I weighed in at 202-203 today and the last time I’ve hit anything near that I was at around 215, so I’m certainly pleased.
Let’s just hope that my full ROM bench can keep up. To be honest though, I think that even the higher end work might benefit me, especially seeing as how I stalled near lockout (for the first time ever) with my paused attempts in the meet that I did.
-Matt
[quote]Modi wrote:
Ahhh…finally a real training partner. Matt and I hooked up for a lift at his gym. Thanks Matt, nice job today.
09/12/07 - Upper (ME)
A) 2 Board Press
barx30
95x15
135x12
185x8
225x5
add 2 board…
275x3
315x3
355x1
375x1
397.5xmiss
395x1 (baseline PR)
365x2 (baseline 2 rep PR)
375x1
B) Incline DB Press
60x10
75x8
90x6
100x6
110x6 (baseline PR)
120x5 (baseline PR) (miss on 6)
120x4 (miss on 5)
C) EZ Nosebreaker/Pullover Combo
EZ+50x8,8
EZ+80x8,8
EZ+80x8,8
EZ+80x8,8
Today was my first time board pressing, and it felt good, but I felt like I relaxed a bit on the chest rather than staying tight and letting the bar sink into the board. It felt similar to the first time I box squatted and felt like I relaxed everything when I sat on the box, rather than just relaxing my hip flexors. It was nice to handle some decent weight.
Not sure what happened on the 397.5 attempt, typically I try to load the weights evenly on both sides, but whatever, what’s an extra 2.5lbs on one side? lol.
It was also nice to have DB’s over 100 for a change. The 120’s were a bit heavy getting them into position, since I essentially snatch the weight from the ground to my chest, skipping my knees in the the process.
It was great to have a like minded training partner today. Hopefully this works out on a regular basis!
Also great to see that Matt really does lift all the weights he posts here. He looked crazy explosive on his 90% lifts. Very impressive.
[/quote]
great job on the board presses! it took me awhile to get the groove on them. i found that i wanted to tap the boards at first. you are definitely doing them right by letting them sink in.
great job!!
meat
ME Bench
tonight was a short one. i had to train by myself. no spotter or liftoff.
bench paused
0x10
135x10
225x4
315x4
405x2
495x1x1x1
lockouts
585x4
675x2PR
585x10PR
elbows out
80’sx6
110’sx6
130’sx4
that’s it…
meat
ME Upper
Floor Press - First time doing these
45x?
95x10
135x6
155x3
175x3
195x3
225x3
235x1
245x1 Baseline PR
250x0
Triceps feel fried.
1-Arm DB Flat Bench Press
55x4x10
Chin-ups
BW+30x5x5 PR for this rep and weight scheme.
Dips
BW+45x4x8 - PR for this rep and weight scheme.
Decline Abs - Held the weight behind my head.
These sets look weird because I was trying to figure out the best weight to use.
BWx2x6
BW+5x2x6
BW+10x2x3
DONE!
[quote]Matt McGorry wrote:
9/12/07- Wednesday- ME BP
A)2 Board Bench Press
290x1 (terrible elbow flare)
Notes: Great working out with Modi today…even if I misloaded his 397.5lb 2 board attempt. Looking forward to future training sessions together.
I can’t express how suprised I was by 290 attempt. The most I’ve touched on any barbell bench movement in the last 3 months or so is probably 255. The elbow flare on the 290 was terrible and stalled a good few seconds before lockout, but it got up there. I weighed in at 202-203 today and the last time I’ve hit anything near that I was at around 215, so I’m certainly pleased.
-Matt
[/quote]
Yep, that was a great lockout, even if it did look like a bodybuilder Bench rather than a PL bench.
No worries on the misload. I didn’t try hard enough on that rep anyways. Just happy to hit the 395 attempt.
I’m definitely up for training in the future. Good stuff today.
[quote]maraudermeat wrote:
great job on the board presses! it took me awhile to get the groove on them. i found that i wanted to tap the boards at first. you are definitely doing them right by letting them sink in.
great job!!
meat
[/quote]
Thanks Meat.
Matt kept asking how it felt and I kept saying it felt light, but I still felt like I was just learning how to use the boards. I think with a little practice I’ll get the hang of it pretty quickly.