[quote]AlphaDragon wrote:
…
But, back to the thread where we actually help one another. 
AD[/quote]
Agreed. That’s all I had, anyway.
[quote]Kalle wrote:
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
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.[/quote]
Got it guys…as always, I thank you all for your input.
That’s what happened…as the weight got heavier, I waited longer until the next set. It was like 5 minutes rest befor my max attempt.
AD
[quote]skidmark wrote:
I gotta say this - I just replied on another thread where some misinformed gentleman threw some disrespect on Jesse Marunde.
I think the passing of Mr. Marunde was a loss for strongman competition in general gaining a wider audience. He was big, strong, the camera liked him, he had a great public manner, he was connected to the roots of strongman sport and he spoke articulately in English. Had he survived, I think that strongman competition would have gotten more airplay on major networks sooner with comcomitant benefits for American youth. I think it will happen (is happening) anyway, but I think it was a big setback for the sport.
I’m not a Marunde fanboy, but you gotta give the man some respect…
[/quote]
I hear yea, thats why I replied with FACTS, I have no idea how people can just throw out such disrespectful comments like that based on assumptions… Jesse’s endurance was probably one of the best out of any strongman, he died trying to make it even better…
I suggest ignoring any post the OP of that thread makes, they annoy me in one way or another every time.
[quote]AlphaDragon wrote:
maraudermeat 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.
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
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.
looking better,
meat
Thanks for the reply.
Not that I’m arguing (as your lifts speak louder than any words), but don’t we have to keep a pretty high volume of work for this method of training? If I cut out the “multiple sets at the same weight,” that will lower the total volume by like 1200 lbs or so.
Don’t we have to shoot for a high volume in order to get stonger?
As always, thanks.
AD[/quote]
higher volume will help with mass but not necessarily strength. your bread and butter should be your lift at and above 90% of your max. everything leading up to that is just a warmup. if you want to add in multiple sets it should be when you get above the 90% range during ME’s.
keep the questions coming.
meat
RE upper Push cycle 2
Bench Press
Barx20
115x10
195 3x8
OH press
125 3x8
BB Lying triceps Extension
105x8 (hello elbow!)
Rolling triceps extension
35s +mini x 6
35s 2x6
Done.
Notes: LTE - quit due to old man elbow. RTE’s are all over the place, though the miniband helps…to bring the dbs down on my face. no stability. these’re good. Gonna keep doing 'em. Right on target for the rest.
[quote]jthsiao wrote:
Phill wrote:
Here she is fellas have fun settle down with a meal and read and weep 
LOL
How did you know? I’m actually eating breakfast as I read your stuff. Good food and good entertainment, what else can a guy ask for this early in the morning?
Phill wrote:
Total body Lower ME/ Upper RE Sept 17th 07
1A) DL
630 x 1 (5 lb PR ) Smooth baby, but bar I used just bent enough it rolled in my hand a bit ripped my palm
635 x 1 (10 lb PR!!!) this was a dog FIGHT long hard pull broke some vessels in my eye etc but was solid no hitch just a HARD pull very happy.
1B) DB Bench
100 x 10,10,10 (+ 8 reps)
Nice PR’s! And, that 10lb PR was AFTER you had ripped your hands open after the 630. And plus all the pull-ups you were doing at the end. Those must have been loads of fun.
Phill wrote:
Oh side note im in the process of talking to and making a decision on doing the WPA Championship PL meet in Nov. Its held this year about an hour from me. They are having a raw division.Should be a HUGE meet. I may squeeze my self like a sausage into a singlet and give it a whirl Bench needs to come up FAST!!!
I think you usually train by yourself, right? How do you go about doing powerlifting meets when you don’t have a team around you? I was under the assumption that the handlers/spotters play a significant role in a meet. [/quote]
Thanks bro was a good session for some reason back, ass and hams are a bit tight today LOL.
Um well thats a good point I do train alone. Ill be getting the gym owner to give me hand offs etc in training on bench here in the near future if I decide to do this and at the meet well they will have spotters and Im sure someone to give me a lift off as needed I wont have the bonus of been training with them just have to go do the damn thing and hope for the best. My BP is going to be a token lift in this any way just do what I can to stay in the meet
Phill
[quote]jthsiao wrote:
skidmark wrote:
And if the FS are addressing a quad weakness (which is one reason I’m doing them) then by all means, leave them in. I’ve been doing them because I’m noticing that straightening my leg coming out of the bottom of a squat is more difficult than it ought to be.
Are the muscles used “in the hole” more quad dominant? I thought it was supposed to be more glute/ham in the hole and quads when going from parallel to locking out?[/quote]
For me for damn sure it hits the post chain more on deficit work. you go down but makes it a LOT more like a Stiff DL seeing as the extra distance you have to go and well prob a lot in how you pull. Im very glute ham and low back dominant on my pulls as is so I lean on them even more so in a deficit pull.
I could see some lifter who really squat lower using more quad I guess to get out of the hole just for sure not the case with me
Phill
[quote]maraudermeat wrote:
skidmark wrote:
I gotta say this - I just replied on another thread where some misinformed gentleman threw some disrespect on Jesse Marunde.
I think the passing of Mr. Marunde was a loss for strongman competition in general gaining a wider audience. He was big, strong, the camera liked him, he had a great public manner, he was connected to the roots of strongman sport and he spoke articulately in English. Had he survived, I think that strongman competition would have gotten more airplay on major networks sooner with comcomitant benefits for American youth. I think it will happen (is happening) anyway, but I think it was a big setback for the sport.
I’m not a Marunde fanboy, but you gotta give the man some respect…
i feel your pain. there are a lot of assholes out there. that is the reason why i don’t post on other threads much anymore. you have all these internet hulks critiquing everything you say or calling BS. i got fed up.
we have a really good thing going here. i don’t know if you have noticed but every once in awhile we get one of those around here and then they kinda go away. funny how that works:)
meat
[/quote]
Amen
Id over train my fingers if I were to post back at much of the bull shit at times. It just aint worth my time or energy to even mess with it. I saw that thread just figure Ill let the others have the pissing match that ends just in both parties covered in piss and nothing resolved.
I do agree with what you stated though
Phill
[quote]maraudermeat wrote:
higher volume will help with mass but not necessarily strength. your bread and butter should be your lift at and above 90% of your max. everything leading up to that is just a warmup. if you want to add in multiple sets it should be when you get above the 90% range during ME’s.
keep the questions coming.
meat
[/quote]
Total agreement and will just add you can always add some crazy drop set on AFTER the fact after youve done the real ME work and saved the energy for it if your looking to get a bit more volume in. Its easy to lift say in the 60-70% range after the 90-100% range. but it will certainly limit/effect the 90-100% lifts that should be the core of your ME if you do a ton of sub maximal work Prior to those sets.
Hell and sometime I find I can actually hit more reps on a drop set do to the weight now just feeling light as hell. I mean say for example you work up to 500 1 RM PR then do drop set at 67% or 335 that shits going to feel like cake bro if you take a nice rest prior
Phill
[quote]skidmark wrote:
RE upper Push cycle 2
Bench Press
Barx20
115x10
195 3x8
OH press
125 3x8
BB Lying triceps Extension
105x8 (hello elbow!)
Rolling triceps extension
35s +mini x 6
35s 2x6
Done.
Notes: LTE - quit due to old man elbow. RTE’s are all over the place, though the miniband helps…to bring the dbs down on my face. no stability. these’re good. Gonna keep doing 'em. Right on target for the rest.[/quote]
Skull-crushers for me are nothing but an elbow/forearm killer. I’ll do them once every 8 weeks at most just for some added variety. I’ve pretty much stuck with high board work/lockouts, JM presses, push downs, and occasionally tate presses and rolling DB extensions as my tricep mainstays over the past 8 months and my elbows have thanked me greatly.
Tuesday, 9/18/2007: ME Squat
A. Squats - Olympic ATG
135 x 8
185 x 5
225 x 1
260 x 1 (PR +5 lb)
275 x 1 (PR +20 lb)
265 x 1
225 x 3
B. Good Morning
155 x 4 sets x 10 reps
C. Glute-Ham Raise
BW x 4 sets x 8 reps
D. Pull-Up
BW x 8
BW x 5
BW x 5
BW x 4
So continues the second leg of my PR week. Today was squats, and I was pretty excited as I’ve already surpassed my conventional squat PR with my box squat a couple of weeks ago. So, things are settings up for a big day in relation to my old 255 squat PR.
The set started well and by the time I got to my first PR attempt of 260, it went up smooth as butter. I wanted to make sure I hit something today after too many misses last week. The 260 went up relatively fast so I got brave and put 275 on. I’ve been shooting for two plates and a quarter for a while and I didn’t want to wait.
The liftoff for 275 wasn’t perfect so I had to stand for an extra second or two to make sure things were good before I started the squat. The squat felt okay going down and got heavier at the bottom. Coming up was a grinder. I wasn’t gonna stall but it got heavy, though I still locked it out. Yay! I kept that PR and did another at 90%+ and called it a day with squats.
Now that I’ve got 275, my next goal is 3 plates. Maybe I can get to that by the end of the year. I remember a time when I used to think those guys at the gym quarter-squatting three plates were real beasts. Sometime soon, I’ll catch up and pass them…with ATG squats.
[quote]Phill wrote:
Um well thats a good point I do train alone. Ill be getting the gym owner to give me hand offs etc in training on bench here in the near future if I decide to do this and at the meet well they will have spotters and Im sure someone to give me a lift off as needed I wont have the bonus of been training with them just have to go do the damn thing and hope for the best. My BP is going to be a token lift in this any way just do what I can to stay in the meet
[/quote]
I didn’t know that people help spot others they didn’t know at meets. I thought people brought their own crew since it seemed that the people that go to meets are usually already training with a crew that they’re familiar with. Sorry, I’m a newbie that’s never been to a meet before.
[quote]jthsiao wrote:
I didn’t know that people help spot others they didn’t know at meets. I thought people brought their own crew since it seemed that the people that go to meets are usually already training with a crew that they’re familiar with. Sorry, I’m a newbie that’s never been to a meet before. :-P[/quote]
Most meet directors will allow you to have a friend/crew member be your liftoff guy on the bench, while the side spotters will be appointed by the meet director. On squat, it’s usually the director-appointed guys on the side and the back.
[quote]jthsiao wrote:
Tuesday, 9/18/2007: ME Squat
A. Squats - Olympic ATG
135 x 8
185 x 5
225 x 1
260 x 1 (PR +5 lb)
275 x 1 (PR +20 lb)
265 x 1
225 x 3
B. Good Morning
155 x 4 sets x 10 reps
C. Glute-Ham Raise
BW x 4 sets x 8 reps
D. Pull-Up
BW x 8
BW x 5
BW x 5
BW x 4
So continues the second leg of my PR week. Today was squats, and I was pretty excited as I’ve already surpassed my conventional squat PR with my box squat a couple of weeks ago. So, things are settings up for a big day in relation to my old 255 squat PR.
The set started well and by the time I got to my first PR attempt of 260, it went up smooth as butter. I wanted to make sure I hit something today after too many misses last week. The 260 went up relatively fast so I got brave and put 275 on. I’ve been shooting for two plates and a quarter for a while and I didn’t want to wait.
The liftoff for 275 wasn’t perfect so I had to stand for an extra second or two to make sure things were good before I started the squat. The squat felt okay going down and got heavier at the bottom. Coming up was a grinder. I wasn’t gonna stall but it got heavy, though I still locked it out. Yay! I kept that PR and did another at 90%+ and called it a day with squats.
Now that I’ve got 275, my next goal is 3 plates. Maybe I can get to that by the end of the year. I remember a time when I used to think those guys at the gym quarter-squatting three plates were real beasts. Sometime soon, I’ll catch up and pass them…with ATG squats. :-D[/quote]
Damn fine work on the PR’s
Phill
[quote]jthsiao wrote:
Phill wrote:
Um well thats a good point I do train alone. Ill be getting the gym owner to give me hand offs etc in training on bench here in the near future if I decide to do this and at the meet well they will have spotters and Im sure someone to give me a lift off as needed I wont have the bonus of been training with them just have to go do the damn thing and hope for the best. My BP is going to be a token lift in this any way just do what I can to stay in the meet
I didn’t know that people help spot others they didn’t know at meets. I thought people brought their own crew since it seemed that the people that go to meets are usually already training with a crew that they’re familiar with. Sorry, I’m a newbie that’s never been to a meet before. :-P[/quote]
Well if you come alone they really have no choice they aint going to let ya crush yourself on a failed attempt :). Plus honestly there are in general no nicer ppl and ready to help then at strength sports events. Sure everyone wants to win but they are also very supportive
Phill
I feel much better then expected Im sure ill be sore as hell tomorrow but not to shabby today.
Just assistance whole body get the old blood flow going isolation stuff mainly. arm is feeling good again from doing these high rep curls etc. i can use the just HUGE LOL 45 lb DB again with no pain on the right arm. Progress
Phill
ME bench
my training partner is still out of town so i was solo once again.
ME bench
0x10
135x8
225x6
315x4
405x2
495x1x1x1
incline dumbell presses
140’s x 15
140’s x 12
pushdowns
130 x 10
150 x 10
120 x 20
that’s it… my lower back is still fried from the Zercher’s.
meat
9/18/2007 RE Upper
flat DB bench neutral grip
40 x 12
60 x 6
80 x 12 PR!, 10, 8
Tate press
30 x 12
35 x 12
40 x 12 PR (old one doesn’t count)
ahnold press
30 x 10
35 x 10
40 x 10 PR
Seated row
#8 x 8
#11 x 6
#14 x 10 PR!, 10, 7
face pull
#2 x 15
#4 x 15, 15, 15 PR!
Notes: Man doing neutral grip on bench is a totally different monster - really works the delts. I was doing the Tate press wrong last week as my buddy pointed out to me, so what I did today is the new PR. I’m feeling good about where my rows have gotten. A new goal is to be able to row the stack for reps. I’ll give myself about 6 months on that one. Face pulls feel good. I need to keep doing more for my rear delts & rotators.
[quote]jthsiao wrote:
Tuesday, 9/18/2007: ME Squat
A. Squats - Olympic ATG
135 x 8
185 x 5
225 x 1
260 x 1 (PR +5 lb)
275 x 1 (PR +20 lb)
265 x 1
225 x 3
B. Good Morning
155 x 4 sets x 10 reps
C. Glute-Ham Raise
BW x 4 sets x 8 reps
D. Pull-Up
BW x 8
BW x 5
BW x 5
BW x 4
So continues the second leg of my PR week. Today was squats, and I was pretty excited as I’ve already surpassed my conventional squat PR with my box squat a couple of weeks ago. So, things are settings up for a big day in relation to my old 255 squat PR.
The set started well and by the time I got to my first PR attempt of 260, it went up smooth as butter. I wanted to make sure I hit something today after too many misses last week. The 260 went up relatively fast so I got brave and put 275 on. I’ve been shooting for two plates and a quarter for a while and I didn’t want to wait.
The liftoff for 275 wasn’t perfect so I had to stand for an extra second or two to make sure things were good before I started the squat. The squat felt okay going down and got heavier at the bottom. Coming up was a grinder. I wasn’t gonna stall but it got heavy, though I still locked it out. Yay! I kept that PR and did another at 90%+ and called it a day with squats.
Now that I’ve got 275, my next goal is 3 plates. Maybe I can get to that by the end of the year. I remember a time when I used to think those guys at the gym quarter-squatting three plates were real beasts. Sometime soon, I’ll catch up and pass them…with ATG squats. :-D[/quote]
Nice work! ATG squats are impressive at about any weight.
Nice job man! Don’t think for a second PR week is over yet, Friday we will pull like no two men have ever pulled before at LA Fitness! I’ll bring the Spike.
I think you will have 2,3,4 with time to spare before the year is over.
[quote]jthsiao wrote:
Tuesday, 9/18/2007: ME Squat
A. Squats - Olympic ATG
135 x 8
185 x 5
225 x 1
260 x 1 (PR +5 lb)
275 x 1 (PR +20 lb)
265 x 1
225 x 3
B. Good Morning
155 x 4 sets x 10 reps
C. Glute-Ham Raise
BW x 4 sets x 8 reps
D. Pull-Up
BW x 8
BW x 5
BW x 5
BW x 4
So continues the second leg of my PR week. Today was squats, and I was pretty excited as I’ve already surpassed my conventional squat PR with my box squat a couple of weeks ago. So, things are settings up for a big day in relation to my old 255 squat PR.
The set started well and by the time I got to my first PR attempt of 260, it went up smooth as butter. I wanted to make sure I hit something today after too many misses last week. The 260 went up relatively fast so I got brave and put 275 on. I’ve been shooting for two plates and a quarter for a while and I didn’t want to wait.
The liftoff for 275 wasn’t perfect so I had to stand for an extra second or two to make sure things were good before I started the squat. The squat felt okay going down and got heavier at the bottom. Coming up was a grinder. I wasn’t gonna stall but it got heavy, though I still locked it out. Yay! I kept that PR and did another at 90%+ and called it a day with squats.
Now that I’ve got 275, my next goal is 3 plates. Maybe I can get to that by the end of the year. I remember a time when I used to think those guys at the gym quarter-squatting three plates were real beasts. Sometime soon, I’ll catch up and pass them…with ATG squats. :-D[/quote]