9/29/07- Friday- DE DL
A)DE Defecit Deadlift (4 inches)
315x1 x1
335x1 x1 x1
345x1 x1
355x1 x1
B1)Straight Leg Raises
BWx15 x15 x15
B2)45 Degree Back Raise
+25 on chestx10
+45 behind head x10 x10
Incline Treadmill Jogging/Walking- 35 minutes- 350 calories
Notes: Speed was really good on the pulls.
-Matt
[quote]Modi wrote:
Norweige wrote:
9/28/07 RE Upper
110 x 10 x 3 PR!!!
Not that long ago I was excited to get 4 sets of 6 with the 110s. Today, I was thinking 3 sets of 8 would be possible, and here I got 3 sets of 10 good, solid reps! When the last set got tough I counted backwards to 1 mentally and that seemed to help.(3…4…5…6…4…3…2…1)
Nice job Norweige. Very respectable!
I do something similar when I’m going for ten tough reps, I count to 5, then to 3 and then to 2 (1,2,3,4,5…1,2,3…1,2). For whatever reason, it seems to work for me. Just freaks I guess. lol.
[/quote]
Goes to show you how much of this stuff is mental, or, how easy it is to get mental about it. Can’t figure out which…
9/29/07 ME Lower
A)ME DL
135 x 3
225 x 3
315 x 1
365 x 1
405 x 1
465 x 1
530 x MISS, kick plates and immediately drop to
495 x 1
465 x 1
405 x 4
Pretty disappointed with the miss on 530 with how well my deadlift has felt lately, but I didn’t feel super fast and strong. Someday I may learn to drop the load a little and do doubles or triples when I feel like this. Having got 515 a month ago after 8 sets of box squats, I really thought I could get this attempt. 495 came up pretty smoothly.
B)Hammer-Strength V-Squat, facing backwards
234 x 5
594 x 8 x 3, last set paused
C)Hanging Pikes=8 x 3
D)Single-Leg Swiss Ball Freaking Leg Curls=12 x 2 each leg
9/30/07
ME Deadlift
Warm-up: Light mobility
Block pulls (plates 4" off ground)
Bar x 5
135 x 2 x 5
225 x 5
315 x 3 (hook grip)
365 x 3 (hook grip)
405 x 3 (hook grip)
455 x 3 (switched to over-under grip)
495 x 1 (stopped here, baseline)
Romanian deadlift w/ minis double-looped & doubled on bar
135x8;185x8;225x8
Zercher step-ups
Barx15;75x12;95x12
Straight leg sit-ups (spread eagle)
BWx3x12
Notes: This was the first bit of deadlifting I’ve done since the meet. I’m going to avoid doing anything heavy off the floor and just focuse on building the top half. This is the first time I’ve ever done block pulls and I think I might like them better than rack pulls, so we’ll see if they have a good carryover.
Went beltless again today, which was tough considering I’ve not gone without a belt on anything over 405 since, well since as long as I can remember. I was a little gassed from the 455x3 set, so I decided to call it at a single with 495 and push it when I come back to this in a few weeks.
My training partner thought he would show me up today, because he did 455 for a single then saved all of his strength to triple 495–but he wore a belt, so I won on a technicality ;-).
Went with RDLs as the main accessory lift, and to increase the degree of difficulty we double-looped the minis around the rack then doubled them over the bar. I don’t know how much tension it added, but it felt like a lot at lockout. All the reps were pretty easy except for the last couple with 225 because my hands were all torn up from holding on to the bar, which is still pretty new and has some sharp ass knurling on it.
The Zercher step-ups were a last-minute decision, but I gotta tell you they’re pretty tough. My flexibility and uni-lateral stability isn’t great, but my training partner’s is really bad so we stuck with a lighter weight and focused on form, plus I didn’t want to show him up. I think I’ll use these for the next several weeks.
Overall, it was a good session. Didn’t tax myself too too much with the block pulls, but they did enough to get the feel for heavy weights in my hand.
You’ll get it soon enough, man. 530 is kind of the goal that I have in the back of my head for after my deload. That’d be a 35lb gym PR and a 16.5lb meet PR. I’m trying to figure out my warmups, but I’m not sure I have the balls to jump 60lbs for my last attempt like you.
I guess we’ll see…
-Matt
[quote]Norweige wrote:
9/29/07 ME Lower
A)ME DL
135 x 3
225 x 3
315 x 1
365 x 1
405 x 1
465 x 1
530 x MISS, kick plates and immediately drop to
495 x 1
465 x 1
405 x 4
[/quote]
9/30/07- Sunday- Bench Assistance
A)BB Floor Press (middle finger on ring)
135x5
185x3
225x3
255x3
240x5
240x5
245x4 (miss on 5)
225x7
B1)Band Resisted Pushups
lightx12 x12 x12 x12
B2)Chest Supported Cybex Row
250x6 x6 x6 x6
C1)Band Pushdown
lightx25 x25 x25
C2)Wide Neutral Grip Chins
BWx10 x9 x7
Notes: Felt like I was going to puke after the floor presses. Stomach should have been a bit emptier before starting I suppose.
Felt exhausted after the workout. Deload starts this coming week. I’m going to drop the cals and increase the cardio a bit.
-Matt
2007-9-30
ME Lower Deload Cycle
DL
135x3
225x3
295x3
365x2
435x1
485x0 (didn’t.even.budge.)
455x0 (budged but no hams for it.)
435x1
415x1
Deficit DL 4"
365 4x2
14" box squat
225x2
225x3
225 2x5
Notes:
I have lost a great deal of bottom end strength. I’m fooling myself if I think I can get by without box squatting.
Waaaay overconfident on the DL’s. Rack pull weight is not an indicator of what I can actually DL, it appears. Anderson squat IS an indicator. I am always 100 lbs ahead of Anderson squat in DL weight. Today is no exception. Last ME day, ASquatted 330 and today - DL’d 435, possibly could have gotten 445 since I did it twice. My best is 465 though and that felt light when I did it and I was box squatting and doing heavy GMs from a higher pin setting.
Get my box squat up, draw a correlation between that and my Anderson Squat and I will have a more direct indicator of potential DL.
Time to bring DB swings and rev hyper back in too.
ME dead-the only way it could have been more RAWWW would have been if i went commando:)
sumo
135x10
225x6
315x4
405x4
495x2
585x2
620x1-it’s been awhile since i did this without briefs but it felt good
545x12 hips and lower back were buuurnnning!
t-bar rows
3plates x 6
5plates x 6
7plates x 6
9plates x 6
seated rows
stack(300)x 6
stack + 45 x 6
stack +100 x 6
standing hammer curls
60’s x 6
80’s x 6
100’s x 6
110’s x 4
good heavy session. the good mornings and zercher’s have been doing the trick for the ol’ lower back. my training buddy just signed up for the NOVA meet in november. he will be competing in either the 220’s or 242’s in the master’s division. this will be his first competition. he’s been training with me for about 4-5 months and his dead has gone from about 350 to 500 and his squat has gone from 315 to about 500, his bench has gone from 225 to 320 and he’s 49. he has alot of potential. He says he is also doing the comp in march with me.
i project that he will hit 600, 400, 600 for that meet. When we started training together he was training with two other guys. after the first month, he was the only one left. I told all three that if they wanted to train with me, then they would not be able to quit on anything. if i told them to do something then they would do it … no questions. Dave(the last one standing) has never given up, he has puked and passed out but never given up. He said to me today that he wished he had met me 20 years ago. I laughed and said that i was in middle school then:)
sorry for the rant but it’s rare that you find someone to train with that’s not a pussy.
meat
[quote]Norweige wrote:
9/29/07 ME Lower
A)ME DL
135 x 3
225 x 3
315 x 1
365 x 1
405 x 1
465 x 1
530 x MISS, kick plates and immediately drop to
495 x 1
465 x 1
405 x 4
Pretty disappointed with the miss on 530 with how well my deadlift has felt lately, but I didn’t feel super fast and strong. Someday I may learn to drop the load a little and do doubles or triples when I feel like this. Having got 515 a month ago after 8 sets of box squats, I really thought I could get this attempt. 495 came up pretty smoothly.
B)Hammer-Strength V-Squat, facing backwards
234 x 5
594 x 8 x 3, last set paused
C)Hanging Pikes=8 x 3
D)Single-Leg Swiss Ball Freaking Leg Curls=12 x 2 each leg[/quote]
You got it for next time you try it, everyone has an off day. Atleast you looked cool with the miss.
Did Squats yesterday, GF dragged me to her gym again and I obliged because it was raining again. This low pressure is pissing me off.
30 minutes on the eliptical
Squats
Forgot the warmups
225x8
275x3
315x2
315 x1 (2 sets)
Belt less so I know I’m getting stronger in the back but will back it down next week and do 5s for squats.
Ran out of time yesterday and had to leave because I wanted to take her brothers out to the pool before the weather came back in.
Today
Bench
0xlots
95x15
135x10
185x8
185x6 got pinned and had to get a hand. Pisses me off because back in July I could of hit this for 20 for back to back sets.
DB Rows
40x12
50x12
50x12
weighted situps with gf throwing medicine ball at my face and me throwing balls at her face, not the medicine ball.
3x15
Back extensions I wanted to do yesterday but ran out of time.
3x10ish? I don’t count enough.
All in all had a great weekend. Took gfs brothers out to the pool, got some sun. Took them to Fridays and got some good food for them, of course mine sucked. Do not order their Jack Daniels Chicken and Alfredo. Garlic Primavera needs more garlic but their burgers looked good.
Lunch today we went to Olive Gardens for soup and salad lunch. Saw our waiter 5 times, 4 of the 5 we had to flag him down to get water, soup and breadsticks. Guy was really unenthusiastic and did not want to be there. So spent almost an hour there just waiting on his ass. Red headed step child is a good name for him.
Enjoying some St. Bernardus ABT12 and Gulden Draak right now. Next week going to go with some Dogfish Head 90 minute IP or maybe even another punkin ale. (Blue Moons sucks)
[quote]Matt McGorry wrote:
9/30/07- Sunday- Bench Assistance
A)BB Floor Press (middle finger on ring)
135x5
185x3
225x3
255x3
240x5
240x5
245x4 (miss on 5)
225x7
B1)Band Resisted Pushups
lightx12 x12 x12 x12
B2)Chest Supported Cybex Row
250x6 x6 x6 x6
C1)Band Pushdown
lightx25 x25 x25
C2)Wide Neutral Grip Chins
BWx10 x9 x7
Notes: Felt like I was going to puke after the floor presses. Stomach should have been a bit emptier before starting I suppose.
Felt exhausted after the workout. Deload starts this coming week. I’m going to drop the cals and increase the cardio a bit.
-Matt[/quote]
Boy none of that sounds like fun, dropping cals and cardio. Oih man your a stronger man then I 
Keep it up
Phill
[quote]skidmark wrote:
2007-9-30
ME Lower Deload Cycle
DL
135x3
225x3
295x3
365x2
435x1
485x0 (didn’t.even.budge.)
455x0 (budged but no hams for it.)
435x1
415x1
Deficit DL 4"
365 4x2
14" box squat
225x2
225x3
225 2x5
Notes:
I have lost a great deal of bottom end strength. I’m fooling myself if I think I can get by without box squatting.
Waaaay overconfident on the DL’s. Rack pull weight is not an indicator of what I can actually DL, it appears. Anderson squat IS an indicator. I am always 100 lbs ahead of Anderson squat in DL weight. Today is no exception. Last ME day, ASquatted 330 and today - DL’d 435, possibly could have gotten 445 since I did it twice. My best is 465 though and that felt light when I did it and I was box squatting and doing heavy GMs from a higher pin setting.
Get my box squat up, draw a correlation between that and my Anderson Squat and I will have a more direct indicator of potential DL.
Time to bring DB swings and rev hyper back in too.
[/quote]
You ID’d it bro get back to those box squats and GM’s. I agree 100% they help me as well.
Phill
[quote]maraudermeat wrote:
ME dead-the only way it could have been more RAWWW would have been if i went commando:)
sumo
135x10
225x6
315x4
405x4
495x2
585x2
620x1-it’s been awhile since i did this without briefs but it felt good
545x12 hips and lower back were buuurnnning!
t-bar rows
3plates x 6
5plates x 6
7plates x 6
9plates x 6
seated rows
stack(300)x 6
stack + 45 x 6
stack +100 x 6
standing hammer curls
60’s x 6
80’s x 6
100’s x 6
110’s x 4
good heavy session. the good mornings and zercher’s have been doing the trick for the ol’ lower back. my training buddy just signed up for the NOVA meet in november. he will be competing in either the 220’s or 242’s in the master’s division. this will be his first competition. he’s been training with me for about 4-5 months and his dead has gone from about 350 to 500 and his squat has gone from 315 to about 500, his bench has gone from 225 to 320 and he’s 49. he has alot of potential. He says he is also doing the comp in march with me.
i project that he will hit 600, 400, 600 for that meet. When we started training together he was training with two other guys. after the first month, he was the only one left. I told all three that if they wanted to train with me, then they would not be able to quit on anything. if i told them to do something then they would do it … no questions. Dave(the last one standing) has never given up, he has puked and passed out but never given up. He said to me today that he wished he had met me 20 years ago. I laughed and said that i was in middle school then:)
sorry for the rant but it’s rare that you find someone to train with that’s not a pussy.
meat[/quote]
Good pulling!
Thats some awesome progress he has made, wow.
Very cool you found someone that is actually serious to train with.
Having just moved alot closer to most of my friends it seems everyone says they want to come “work out” with me. I am trying to avoid this from actually happening because I know none of them will take it serious and I will just about guarantee they will end up wasting my time. Since when did guys start using the fucking word toned anyways? It seems they all have the same goal of getting “toned” whatever the fuck that means. I tell them to never use that word as they sound like a total pussy saying it and I refuse to “work out” with someone that is trying to get toned.
[quote]maraudermeat wrote:
ME dead-the only way it could have been more RAWWW would have been if i went commando:)[/quote]
LOL that would DEMAND the use of baby powder Id Hate the rub that bar would create LOL
what youm holding back on us deloading?? I know you got more then that in ya then hit 545 x 12 Damn Fine work. Burning Id be friggin dead
[quote]
t-bar rows
3plates x 6
5plates x 6
7plates x 6
9plates x 6
seated rows
stack(300)x 6
stack + 45 x 6
stack +100 x 6
standing hammer curls
60’s x 6
80’s x 6
100’s x 6
110’s x 4
good heavy session. the good mornings and zercher’s have been doing the trick for the ol’ lower back. my training buddy just signed up for the NOVA meet in november. he will be competing in either the 220’s or 242’s in the master’s division. this will be his first competition. he’s been training with me for about 4-5 months and his dead has gone from about 350 to 500 and his squat has gone from 315 to about 500, his bench has gone from 225 to 320 and he’s 49. he has alot of potential. He says he is also doing the comp in march with me. [/quote]
Holy fuck thats some awesome progress. Pass some of the squat Mojo to me. Man thats just the shit.
[quote]
i project that he will hit 600, 400, 600 for that meet. When we started training together he was training with two other guys. after the first month, he was the only one left. I told all three that if they wanted to train with me, then they would not be able to quit on anything. if i told them to do something then they would do it … no questions. Dave(the last one standing) has never given up, he has puked and passed out but never given up. He said to me today that he wished he had met me 20 years ago. I laughed and said that i was in middle school then:)
sorry for the rant but it’s rare that you find someone to train with that’s not a pussy.
meat[/quote]
Amen brotha. I really wish I had someone just ONE. I do a damn fine job of pushing my self but Know if I had even one dedicated person it can make or break pushing that small extra bit. Nailing that one more rep or one more LB.
congrats bro and damn fine work
Phill
Well missed a few days here with moving and stuff, I am real happy with the new place though, I think it will work out well.
RE Upper
12" Log Strict Overhead Press
95x10
115x10
125x10 Baseline PR
95x10
Seated 1 arm DB Overhead press
40lbs 3x8 BOTH arms
BB Floor press
135x8
155x5
155x5
I think I will like these, was just kind of trying them out, I think I’ll use them as the second move next week and actually use some weight.
3 way shoulder raise
1x15 PR+3 reps
No tunes set up yet, neighbor was playing some easy listening elevator music crap which was great to bring the intensity up! LOL!
Very happy with the log pressing the last two reps on the 125 set where pretty hard, had a good pump going in the tri’s
Tried to do some BB rows my bicep isn’t liking any type of row movements. I think my back strength is suffering big time because of this.
Any suggestions? I think I will add some good mornings back in for starters.
So I decided to look back to the beginning of this thread since it’s 4AM and I should be working on a paper. I didn’t realize it, but I’ve been on this thread for a year and a half now. I am the “senior poster” here.
It saddens me to see how little my bench has improved. But at least this made me happy. Taken from page 7 of the thread…
"ME Lower Body- Friday 4/21/06
A)Elevated Deadlifts (~3inches)
135x5
175x5
215x5
245x4
375x3
305x3
325x2
PR 350x1
PR 365x1
PR 380x1
B)Zercher Squat
150x8 185x7 205x4
Notes- Really happy with the elevated deadlift progress. A 400 regular pull is so close, I can smell it. "
I’ve since done 380 from a deficit and am quite sure that there is a good 490-495 there.
It’s funny when I think about it though, it’s around 100lbs for 17 months, or about 6lbs per month if we spread it out evenly. Damn is this a slow process, haha…
-Matt
[quote]Kalle wrote:
Well missed a few days here with moving and stuff, I am real happy with the new place though, I think it will work out well.
RE Upper
12" Log Strict Overhead Press
95x10
115x10
125x10 Baseline PR
95x10
Seated 1 arm DB Overhead press
40lbs 3x8 BOTH arms
BB Floor press
135x8
155x5
155x5
I think I will like these, was just kind of trying them out, I think I’ll use them as the second move next week and actually use some weight.
3 way shoulder raise
1x15 PR+3 reps
No tunes set up yet, neighbor was playing some easy listening elevator music crap which was great to bring the intensity up! LOL!
Very happy with the log pressing the last two reps on the 125 set where pretty hard, had a good pump going in the tri’s
Tried to do some BB rows my bicep isn’t liking any type of row movements. I think my back strength is suffering big time because of this.
Any suggestions? I think I will add some good mornings back in for starters. [/quote]
Congrats on thew move bro and nice pressing
Phill
Total body Lower ME/ Upper RE Oct 1st
Notes.
I cant fully straighten my right leg it was still a bit bruised from the prior Saturday and then beat it up pretty good on the tire again this Saturday LOL. Its pretty swollen so Ill just have to see how things go
Tired Im attempting to make a switch from being a vampire up all night to day light hours started it yesterday so not adjusted very well at all yet.
Super sets
1A) SSB Box Squat (14 inch box )
Bar x some
155 x 8
245 x 8
335 x 3
385 x 2
430 x 1 missed the second SUCK
445 x 1 Tie PR Pissed
Well leg didn�??t help and I just cant do reps when Im tired?? I missed the 430 I wanted three got stapled trying the second. Decided to do a load PR after nailing a Hard 445 I noticed I miss counted and did well 445 it was a PR tie not 450 I knew I wasn�??t going to get 450 today now did a drop set and called it
385 x 8 hands on rack
1B) Flat bench
Bar x ton
95 x 10
135 x 10
185 x 10
225 x 5
275 x 5
315 x 2
335 x 1 HARD!!! Dog fight Post Op PR
225 x 12
OK I havent flat benched in 2 months seems the DB work and OH work has helped the shoulder and arm these felt MUCH better. I nailed the 315 x 2 easy then got a hand off and spot and went for the 335 it was about an 8 second press but spotter said they didn�??t touch it. I hadn�??t touched over 315 since so that felt good.
1C) Chest supported Row Unilateral
115 each hand x 10 (5 sets)
165 each hand x 6,7,6
Giant set
2A) DL for reps
315 x 3
405 x 3
500 x 7 3/4
Fell flat on rep 7 about mid thigh This was a long set rep 5, 6, and 7 I took a pretty long pause at lock out getting breath/resting
2B) Dips
BW + 50 x 10,7, 8
3D) Abs Decline weighted 3 sets
All in all not much real progress but for today it was all I had for sure. Happy with the bench, disappointed I misloaded the squat and missed the 8th rep on the DL but move on and get stronger
Phill
Total body Lower ME/ Upper RE Oct 1st
Notes.
I cant fully straighten my right leg it was still a bit bruised from the prior Saturday and then beat it up pretty good on the tire again this Saturday LOL. Its pretty swollen so Ill just have to see how things go
Tired Im attempting to make a switch from being a vampire up all night to day light hours started it yesterday so not adjusted very well at all yet.
Super sets
1A) SSB Box Squat (14 inch box )
Bar x some
155 x 8
245 x 8
335 x 3
385 x 2
430 x 1 missed the second SUCK
445 x 1 Tie PR Pissed
Well leg didn�??t help and I just cant do reps when Im tired?? I missed the 430 I wanted three got stapled trying the second. Decided to do a load PR after nailing a Hard 445 I noticed I miss counted and did well 445 it was a PR tie not 450 I knew I wasn�??t going to get 450 today now did a drop set and called it
385 x 8 hands on rack
1B) Flat bench
Bar x ton
95 x 10
135 x 10
185 x 10
225 x 5
275 x 5
315 x 2
335 x 1 HARD!!! Dog fight Post Op PR
225 x 12
OK I havent flat benched in 2 months seems the DB work and OH work has helped the shoulder and arm these felt MUCH better. I nailed the 315 x 2 easy then got a hand off and spot and went for the 335 it was about an 8 second press but spotter said they didn�??t touch it. I hadn�??t touched over 315 since so that felt good.
1C) Chest supported Row Unilateral
115 each hand x 10 (5 sets)
165 each hand x 6,7,6
Giant set
2A) DL for reps
315 x 3
405 x 3
500 x 7 3/4
Fell flat on rep 7 about mid thigh This was a long set rep 5, 6, and 7 I took a pretty long pause at lock out getting breath/resting
2B) Dips
BW + 50 x 10,7, 8
3D) Abs Decline weighted 3 sets
All in all not much real progress but for today it was all I had for sure. Happy with ther bench disappointed I misloaded the squat and missed the 8th rep on the DL but move on and get stronger
Phill
[quote]Phill wrote:
Total body Lower ME/ Upper RE Oct 1st
Notes.
I cant fully straighten my right leg it was still a bit bruised from the prior Saturday and then beat it up pretty good on the tire again this Saturday LOL. Its pretty swollen so Ill just have to see how things go
Tired Im attempting to make a switch from being a vampire up all night to day light hours started it yesterday so not adjusted very well at all yet.
Super sets
1A) SSB Box Squat (14 inch box )
Bar x some
155 x 8
245 x 8
335 x 3
385 x 2
430 x 1 missed the second SUCK
445 x 1 Tie PR Pissed
Well leg didn�??t help and I just cant do reps when Im tired?? I missed the 430 I wanted three got stapled trying the second. Decided to do a load PR after nailing a Hard 445 I noticed I miss counted and did well 445 it was a PR tie not 450 I knew I wasn�??t going to get 450 today now did a drop set and called it
385 x 8 hands on rack
1B) Flat bench
Bar x ton
95 x 10
135 x 10
185 x 10
225 x 5
275 x 5
315 x 2
335 x 1 HARD!!! Dog fight Post Op PR
225 x 12
OK I havent flat benched in 2 months seems the DB work and OH work has helped the shoulder and arm these felt MUCH better. I nailed the 315 x 2 easy then got a hand off and spot and went for the 335 it was about an 8 second press but spotter said they didn�??t touch it. I hadn�??t touched over 315 since so that felt good.
1C) Chest supported Row Unilateral
115 each hand x 10 (5 sets)
165 each hand x 6,7,6
Giant set
2A) DL for reps
315 x 3
405 x 3
500 x 7 3/4
Fell flat on rep 7 about mid thigh This was a long set rep 5, 6, and 7 I took a pretty long pause at lock out getting breath/resting
2B) Dips
BW + 50 x 10,7, 8
3D) Abs Decline weighted 3 sets
All in all not much real progress but for today it was all I had for sure. Happy with the bench, disappointed I misloaded the squat and missed the 8th rep on the DL but move on and get stronger
Phill
[/quote]
Nice job Phill. I saw that you posted at 8:57am and thought you probably just didn’t go to sleep last night. Mornings suck, but you will get used to it (you may not like it, but your body will adjust eventually). Great job on the Post Op PR!