Thanks, it IS getting better, I like holding the handles towards the back if it is a weight you know you won’t drop. But for me right now not having a good grip the center grip was way more stable. Thats pretty much what I was doing yesterday, lighter sets with a turn. I planned on doing multiple turns in the runs but my first turn with 180 I tweaked something in my upper back a little. It is fine just some strain.
How often do you do farmers? every week? I was thinking about going lighter with turns one week than work on going heavy for max weight for 40ft or so another week. Thoughts?
Hekll yhea your getting better nice work bro. I like the center grip as well ive tried the back grip a bit and even the pick when heavy just isnt right, you can tilt the implements wit a center grip if needed and well when heavy as shit its more important IMO just to hang on you aint going to be flying and having those stable help.
No I havent been doing them weekly ive been alternating between them and the chain yoke seems to work. But i could also see doing them both each week alternating heavy and light. My main issue on event days that limits the number of events I do is im working alone and half my time and energy is spent getting all the sit in and out and loaded etc.
Keep it up
Phill
[/quote]
Good call on alternating between the yoke and farmers walk, I think that is how most do it, I need to build myself a chain yoke… I hear yea on setting everything up! Its a bitch… I keep a set of 45s on my farmers at all times because I am lazy, lol.
[quote]novaeer wrote:
maraudermeat wrote:
novaeer wrote:
And finally, the coup de grace, my oh-so-close attempt at 550. Lockout for me occurs right at the very extreme bottom of my suit, so I’d say it was 2-3 inches away. It might as well have been a mile. Notice the color of my face and gnashed teeth. Very sexy, eh?
great job all around!! I think you did exactly what you needed to do. you are only really competing against yourself anyway. you will crush that shit at the next meet. you were 220 in this meet. you must be 5 feet tall because you look thick as shit. if i weighed 220 i would look like a distance runner and I’m 5’9".
great job!!
meat
Nah, I’m not a hobbit. I’m around 5’8 or 5’9 I’d guess. Remember, the camera adds about 10 lbs, too.[/quote]
that wasn’t an insult. you just look very thick for only being 220. you must stay fairly lean throughout the year then. unlike my fatass:)
meat
that wasn’t an insult. you just look very thick for only being 220. you must stay fairly lean throughout the year then. unlike my fatass:)
meat
[/quote]
Thick, that’s what she said, hahahahaha. My weight usually stays in the 220-230 range year round. At one point a few years ago I got all the way down to about 185, way too thin for my build. But of course, I was coming off from a tubby 250ish that considered lifting a 20 oz bottle of Coca Cola, whole pizza and a TV remote as exercise, so I was just looking for a change.
I didn’t take what you said as an insult. Anyway, I guess having the ass splatters for more than a week ended up being a good diet plan, I recommend it to you for cutting a few pounds for a meet over Matt Kroc’s method, LOL.
Squats were easy as hell, I think I’m gonna get a big PR next time.
ME Upper 9/15/2007
incline bench
bar x 20
135 x 8
185 x 3
225 x 2
265 x 0
245 x 3 PR baseline
flat DB bench
110 x 3, 4, 5 PR
single arm row
65 x 5
85 x 5
110 x 5, 5, 8 PR
45 lb plate raise
10, 12, 15 PR baseline
So I got greedy too fast with the incline. I did the 225 by myself and it was really light and fast. I figured I had the 265 easy. It died. I just don’t think I’m used to the weight at this angle. I could have had it if I had worked up closer to it I think.
[quote]maraudermeat wrote:
novaeer wrote:
And finally, the coup de grace, my oh-so-close attempt at 550. Lockout for me occurs right at the very extreme bottom of my suit, so I’d say it was 2-3 inches away. It might as well have been a mile. Notice the color of my face and gnashed teeth. Very sexy, eh?
great job all around!! I think you did exactly what you needed to do. you are only really competing against yourself anyway. you will crush that shit at the next meet. you were 220 in this meet. you must be 5 feet tall because you look thick as shit. if i weighed 220 i would look like a distance runner and I’m 5’9".
great job!!
meat
[/quote]
Thats what Im saying your a BIG ass 220er
First, I’d like to ask you all how long your ME days workouts last? Mine lasted like 1.5 hours today.
Monday, 9/17/07
ME Upper:
Flat Bench:
barx20
40kg x10
50kg x5x2
60kg x5
70kg x3x3
80kg x1
90kg x1
104.6kg x0 (my spotter touched the bar even though I told him not to…language problems…so I count it as 0)
104.6kg x1 (PR +2.4KG!!!)
94.6kg x3 (PR on weight for the amount of reps!!)
That second attempt at 104.6kg was incredibly easy. No pausing or real struggle, actually…the bar just travelled steadily upward. I honestly think I could have handled at least 5kg more…at least.
Do you all consider it “cheating” during ME days if we utilize leg drive? I used leg drive quite well today.
Incline BB Bench:
70kg x3x3
75kg x3
80kg x3 (tied my PR)
90kg x0 (thought I could do it, but was too big of a jump and it didn’t budge…should have went for 85kg instead)
70kg x5
90 degree palms up bent over rows w/EZ curl bar
50kg+bar x12
55kg+bar x11
60kg+bar x9 (PR +1)
60kg+bar x5 (the previous set drained me)
Flat bench close grip bench presses (index fingers on smooth part)
70kg x8, 9, 6, 6
So, that’s that. 4 PR’s. Man, I love this way of training.
As always, any advice is appreciated and listened to.
[quote]AlphaDragon wrote:
Flat Bench:
104.6kg x1 (PR +2.4KG!!!)
94.6kg x3 (PR on weight for the amount of reps!!)
90 degree palms up bent over rows w/EZ curl bar
60kg+bar x9 (PR +1)
[/quote]
Good job AD! It’s always a lot of fun hitting PRs, especially when you get multiples of them in the same workout!
[quote]AlphaDragon wrote:
First, I’d like to ask you all how long your ME days workouts last? Mine lasted like 1.5 hours today.
Monday, 9/17/07
ME Upper:
Flat Bench:
barx20
40kg x10
50kg x5x2
60kg x5
70kg x3x3
80kg x1
90kg x1
104.6kg x0 (my spotter touched the bar even though I told him not to…language problems…so I count it as 0)
104.6kg x1 (PR +2.4KG!!!)
94.6kg x3 (PR on weight for the amount of reps!!)
That second attempt at 104.6kg was incredibly easy. No pausing or real struggle, actually…the bar just travelled steadily upward. I honestly think I could have handled at least 5kg more…at least.
Do you all consider it “cheating” during ME days if we utilize leg drive? I used leg drive quite well today.
Incline BB Bench:
70kg x3x3
75kg x3
80kg x3 (tied my PR)
90kg x0 (thought I could do it, but was too big of a jump and it didn’t budge…should have went for 85kg instead)
70kg x5
90 degree palms up bent over rows w/EZ curl bar
50kg+bar x12
55kg+bar x11
60kg+bar x9 (PR +1)
60kg+bar x5 (the previous set drained me)
Flat bench close grip bench presses (index fingers on smooth part)
70kg x8, 9, 6, 6
So, that’s that. 4 PR’s. Man, I love this way of training.
As always, any advice is appreciated and listened to.
Next: ME Lower on Wed.
AD[/quote]
leg drive cheating?? hell no… you are supposed to use it. maybe you can help me. i don’t get enough of it. as long as you don’t leg drive your ass off the bench you are just fine:)
everything looks good but limit those warmup sets. there’s no need to do multiple sets at the same weight during the warm up. you should only do the least number of sets and reps that you need to safely hit your ME for the day. now finding them will take some time. but a common problem for some is doing way too much leading up to the ME.
[quote]AlphaDragon wrote:
First, I’d like to ask you all how long your ME days workouts last? Mine lasted like 1.5 hours today.[/quote]
2 hrs give or take
[quote]
Monday, 9/17/07
ME Upper:
Flat Bench:
barx20
40kg x10
50kg x5x2
60kg x5
70kg x3x3
80kg x1
90kg x1
104.6kg x0 (my spotter touched the bar even though I told him not to…language problems…so I count it as 0)
104.6kg x1 (PR +2.4KG!!!)
94.6kg x3 (PR on weight for the amount of reps!!)
That second attempt at 104.6kg was incredibly easy. No pausing or real struggle, actually…the bar just travelled steadily upward. I honestly think I could have handled at least 5kg more…at least.
Do you all consider it “cheating” during ME days if we utilize leg drive? I used leg drive quite well today.[/quote]
well hell no id say its bad form and pratice not to. If you want no leg drive and what it works etc you do floor presses etc IMO. Practice like youll compete
[quote]
Incline BB Bench:
70kg x3x3
75kg x3
80kg x3 (tied my PR)
90kg x0 (thought I could do it, but was too big of a jump and it didn’t budge…should have went for 85kg instead)
70kg x5
90 degree palms up bent over rows w/EZ curl bar
50kg+bar x12
55kg+bar x11
60kg+bar x9 (PR +1)
60kg+bar x5 (the previous set drained me)
Flat bench close grip bench presses (index fingers on smooth part)
70kg x8, 9, 6, 6
So, that’s that. 4 PR’s. Man, I love this way of training.
As always, any advice is appreciated and listened to.
B)High Bar Close Stance Squats (Nike Frees)
(135x5 225x3) 275x2 (slower than slow, shut it down)
C1)45 Degree Back Extension
light bandx12 x12 x12
C2)Hanging Straight Leg Raises
BWx12 x12 x12
Notes: Pretty good PR on the SGDLs. The back was definitely rounding, but oh well. My lower back was fried after these; I had went on to try squats and 275x2 was about all I had so I decided to shut it down. Last week was a bit high volume/intensity anyway, so this week will be easier, but not a deload. Unlike usual, I wasn’t itching to workout, even with a Spike Shooter, so it’s probably good that I took it somewhat easy.
I had a meeting today with my boss so I didn’t have a lot of time to train after my last client. Plus I was all emotionally perturbed from putting my foot in my mouth last night and basically being the dog house. Perfect day to test the ol’ bench!
A)ME Flat Bench
Bar x some
95 x 3
135 x 3
185 x 3
225 x 3
250 x 1
275 x 1
305 x 1
320 x MISS cheese and buckets of rice!!!
285 x 3
B)H.S. Chest-Supported Iso-Row=360 x 6 x 4 PR for set/rep scheme
C)KOME DB Press=100 x 3, 130 x 6
NOTES: I’m pretty disappointed that I missed on 320. 305 went up easily but I lost whatever groove I may have with 320 and I just couldn’t finish it. I then planned to hit some solid singles with 285 (just over 90%), but the first lift felt easy so I went ahead and tripled it. Pretty happy with that. I was fortunate to have a great spotter who gave me solid handoffs and really let me strain on the 320 attempt.
I’m going to take it easy this week, maybe just train on Wednesday and Friday. I need a bit of a deload.
[quote]AlphaDragon wrote:
First, I’d like to ask you all how long your ME days workouts last? Mine lasted like 1.5 hours today.
Phill wrote:
2 hrs give or take
[/quote]
Don’t listen to him, AD. We don’t call him the Volumenator for nothing. Remember, we have to take naps to get through one of his workout summaries. Just kidding. Phil knows what he’s talking about and I’m just another newbie.
I’d imagine given that you’ll be resting a bit during the ME portion of your workout to keep yourself fresh, ME sessions can be a bit long. I wouldn’t be too concerned with the length of your sessions as long as you’re keeping it shorter than Phill’s.
A. Bench Press
135 x 8
175 x 3
185 x 1
205 x 1
215 x 0
210 x 0
185 x 1 185 x 3 (PR +2 reps)
B. Hammer Strength Iso-Lateral High Row
230 x 8
250 x 8
270 x 8
290 x 4
C. Dumbbell Supination Curl
50 x 4 sets x 10 reps
This week is going to be PR week for me. I’m going to take it easier on the accessory movements and really concentrate on bench, squat, and deadlift. I haven’t tried for PRs in those in a while and have instead focused on other movements so it’s time to get back and set some new baselines.
After looking back at my logs, I didn’t quite set a new PR for the bench press. I feel like I was close today though. My attempt for 215 started to drift up towards my head and I was too tired by the time I tried for my 210. I’ll get it next time.
[quote]jthsiao wrote:
AlphaDragon wrote:
First, I’d like to ask you all how long your ME days workouts last? Mine lasted like 1.5 hours today.
Phill wrote:
2 hrs give or take
Don’t listen to him, AD. We don’t call him the Volumenator for nothing. Remember, we have to take naps to get through one of his workout summaries. Just kidding. Phil knows what he’s talking about and I’m just another newbie.
I’d imagine given that you’ll be resting a bit during the ME portion of your workout to keep yourself fresh, ME sessions can be a bit long. I wouldn’t be too concerned with the length of your sessions as long as you’re keeping it shorter than Phill’s. :-P[/quote]
it takes as long as it takes. don’t be concerned with time. i like to get plenty of rest between ME attempts and then when I get to accessory work i shorten the rest periods.
A. Bench Press
135 x 8
175 x 3
185 x 1
205 x 1
215 x 0
210 x 0
185 x 1 185 x 3 (PR +2 reps)
B. Hammer Strength Iso-Lateral High Row
230 x 8
250 x 8
270 x 8
290 x 4
C. Dumbbell Supination Curl
50 x 4 sets x 10 reps
This week is going to be PR week for me. I’m going to take it easier on the accessory movements and really concentrate on bench, squat, and deadlift. I haven’t tried for PRs in those in a while and have instead focused on other movements so it’s time to get back and set some new baselines.
After looking back at my logs, I didn’t quite set a new PR for the bench press. I feel like I was close today though. My attempt for 215 started to drift up towards my head and I was too tired by the time I tried for my 210. I’ll get it next time.[/quote]
i’ve found that after missing a lift i like to hit a partial movement above 100% of my max. it jump starts my gains again. for example, if i miss a max attempt on deads, i would do rack pulls above the knee.
the sets, reps and movements are all strong. good choices!!
[quote]maraudermeat wrote:
jthsiao wrote:
AlphaDragon wrote:
First, I’d like to ask you all how long your ME days workouts last? Mine lasted like 1.5 hours today.
Phill wrote:
2 hrs give or take
Don’t listen to him, AD. We don’t call him the Volumenator for nothing. Remember, we have to take naps to get through one of his workout summaries. Just kidding. Phil knows what he’s talking about and I’m just another newbie.
I’d imagine given that you’ll be resting a bit during the ME portion of your workout to keep yourself fresh, ME sessions can be a bit long. I wouldn’t be too concerned with the length of your sessions as long as you’re keeping it shorter than Phill’s.
it takes as long as it takes. don’t be concerned with time. i like to get plenty of rest between ME attempts and then when I get to accessory work i shorten the rest periods.
don’t look at the clock during ME days…
meat
[/quote]
I agree, I think sometimes I fall in a bad habit of not waiting enough on ME lifts. If you want to speed things up keep rest shorter on accessory moves or superset two accessory moves.
