Some deload/recovery stuff
Safety bar box squats
145x4x10
185x1
235x1
GM
95x15
135x4x10
some stretching
DONE!
ME Bench
bar x alot
135 x 3
155 x 3
add 3 board
195 x 1
200 x 1
225 x miss
strip set
135 x 11
115 x 8
DB Floor Press
45’s x 12, 10, 7
Bent Rear Delt Raise
6’s x 12, 10, 8
Lat Pulldown
150 2x12
This is the second week in a row that I have bombed out on 225 off of the 3 board.
Next week I plan on doing BB Floor Presses.
I might start doing powercleans/hang cleans to help out with my explosive power since track is right around the corner also.
All benching was down with an arch and all reps were paused. Getting in the groove is alot easier than what I thought it was going to be.
Stay strong everyone!
-xb
[quote]skidmark wrote:
2007-10-9
ME Lower Cycle 1
14" box squat
barx15
135x8
225x5
245x3
275x1
295x1
305xsomebody put glue on the box
225x1 (from bottom)
275x1 (to finish 3 @ or plus 90%)
Partial Squat (pin 5 - 4" above parallel)
365x2,3
375x1
385x1
High pin GMs (pin 6 arch back wide stance with my tongue out)
275x5,5,5
DB swings @ or above head high
80(2 40s) 2x15
Notes: okay - back to sucking at box squats. It’ll get better though. All this was tough, but in the right way. GM’s are going to make the difference, I think. Good glute activation day all around.[/quote]
Hye man shit happens chalk that shit up and keep rollin
Phill
Total body Lower ME/ Upper RE Oct 8th
OK wasn�??t sure what I was going to do had a few buddies come down to lift with me from KC both fairly large mammals who have 30+ lbs on me. We had just planned on lifting lil this lil that I they wanted some DL pointers etc.
I figured Id try Sumo Dling as I hadn�??t done them in over a year since I made the switch for strongman. I worked up to 5 plates for a few and it just felt odd as hell not right hips were tight today etc. So switched back to conventional.
Pulled six plates conventional and while it had only been two weeks since pulling heavy well said WTF I had an audience, some ppl to cheer me on go for a 5 lb PR
640 x 1 (5 lb PR) it was a DOG fight blew some nice blood vessels etc in my eyes but it was a three white lights lift.
Then bench I worked up and stopped at 2 sets of the at 315 second set felt better then the first was solid no real pain, Both the others walked the dog on me hear I think the last one stopped at 405 for a few as they bench on Thursdays I am going to go down there I think and train with them that day just call this whole week a nice change of pace.
Other then that did a bit of Log, some box squatting as they had never done any and wanted to see my box so they can build one, showed em how to clean and load a keg and that�??s about it lots of BSing etc
Nice to hit another 5 lb PR in the old DL it was a battle but solid, 35 more lbs for my 7 plates 
Phill
ME Squat
Safety Box Squat (this bar is kicking my ass)
some @ bar
5 @ 105
5 @ 195
5 @ 215
3 @ 235
thought I was going for a triple today but this was only my second time using the safety bar and it is still surprisingly difficult.
so…
1 @ 255 stapled on second rep
regroup
0 @ 275 grrrr thats supposed to be warm up weight, damn the SSB!!!
So I’ve definately found a weakness… back strength. I’ve always been letting my knees drift past my toes and using more leg strength and less hips and back, this bar opened my eyes to that. Unless its normal to get stapled with about 65% of your free squat?
I practiced squatting with a board in front of my shins to stay perpendicular and was suprised that I was actually able to do it, just a lot harder on the back.
SSB GM’s
10 @ bar
2x10 @ 105
GHR
10 @ bw
10 @ 10lb plate to chest
10 @ 25lb plate (raised hips on the last few reps)
lots of light sled work
On the one hand I’m pissed that this SSB keeps humbling me, but on the other hand its given me a pretty clear indicator of a weakness to target, so some good came of it.
I also plan on dropping weight on dynamic days and working on technique, specifically, keeping shins perpendicular.
[quote]Phill wrote:
Total body Lower ME/ Upper RE Oct 8th
OK wasn�??t sure what I was going to do had a few buddies come down to lift with me from KC both fairly large mammals who have 30+ lbs on me. We had just planned on lifting lil this lil that I they wanted some DL pointers etc.
I figured Id try Sumo Dling as I hadn�??t done them in over a year since I made the switch for strongman. I worked up to 5 plates for a few and it just felt odd as hell not right hips were tight today etc. So switched back to conventional.
Pulled six plates conventional and while it had only been two weeks since pulling heavy well said WTF I had an audience, some ppl to cheer me on go for a 5 lb PR
640 x 1 (5 lb PR) it was a DOG fight blew some nice blood vessels etc in my eyes but it was a three white lights lift.
Then bench I worked up and stopped at 2 sets of the at 315 second set felt better then the first was solid no real pain, Both the others walked the dog on me hear I think the last one stopped at 405 for a few as they bench on Thursdays I am going to go down there I think and train with them that day just call this whole week a nice change of pace.
Other then that did a bit of Log, some box squatting as they had never done any and wanted to see my box so they can build one, showed em how to clean and load a keg and that�??s about it lots of BSing etc
Nice to hit another 5 lb PR in the old DL it was a battle but solid, 35 more lbs for my 7 plates
Phill
[/quote]
you bastard!!! i worked up to 635 tonight and called it quits. the hammies are very tender still from the low box shit… but… i hit it for two.
you are going to be hitting 7 plates very soon. video… video…
so you hit 315 on the bench?? was it for singles? I think we have a budding PLer here:)
meat
[quote]Phill wrote:
640 x 1 (5 lb PR) it was a DOG fight blew some nice blood vessels etc in my eyes but it was a three white lights lift.
[/quote]
Heck yeah! Good pulling there Phill!
ME deads
tonight I had a little sand in the ol’ vagina so i shut it down a bit early…Phill enjoy your victory:)
sumo
135x10
225x6
315x4
405x2
495x2
585x1
635x2-hammy was very tight and felt a twing on the second one. would usually do a high rep set after… but not today
standing push press
135x6
225x4
315x4
one arm dumbell push press
120x4
140x6-PR
preacher curl
superset reverse dumbell curl-hammer curl
50x15 - 50x20
50x20 - 50x25
abs
that be it,
meat
10/07/07
ME Squat
Reverse band low box squat (medium stance, no belt)
Bar x 10
135 x 5 (added doubled minis)
185 x 3
225 x 3
275 x 3
315 x 3
365 x 3
405 x 3
445 x 2 (almost shit my pants, had to stop and take care of business )
Bent-over good mornings
225x8
275x8,x7,x7 (+2 rep PR)
Zercher step-ups
barx15;95x10;135x10 (almost died of exhaustion)
Ab pulldowns
3x15
Notes: Training partner was out of town this weekend so had to go it alone at the ‘fitness center’. The atmosphere at this place kills me and I always feel weaker than shit here for some damn reason. Went with reverse band squats off a lower box (~12") and to go without the belt.
All the sets felt good until I got to 445; the first two reps were good, but as I started to come off the box had that unmistakable feeling of a prairie dog poking his head out of the ground. Called it quits on the squats and then did some more squatting, so to speak ;-).
Started off with 225 on the first set of good ams, felt too easy and decided to make a bigger jump to 275. These definitely felt heavier, but not to the point of failing. Unfortunately, I had that feeling again, but ignored it and soldiered on. Got 8 reps on the first set, which is a 2 rep PR, but only did 7 reps on the last two sets because I forgot how to count. Zercher anything is a bitch, but doing step ups this way is just cruel.
Between keeping your torso upright, the weight steady and pushing through your front foot without cheating by pushing on the back foot. I jumped to 135 for the third set and picked the pace up on my reps and by the time the set was over my legs were trembling like a scared dog and puffing like a fat guy who walked up a short flight of stairs.
Aside from the near mess, wasn’t a bad session today. It’ll probably be the last time I go without a belt on the heavier lower body stuff, since my lower back feels like it is taking too much of a beating. I think it might be that I’m not pushing out on my abs hard enough in the hole, which is causing me to good morning the weight a little too much.
[quote]Phill wrote:
640 x 1 (5 lb PR) it was a DOG fight blew some nice blood vessels etc in my eyes but it was a three white lights lift.
Nice to hit another 5 lb PR in the old DL it was a battle but solid, 35 more lbs for my 7 plates
Phill
[/quote]
Awesome DL Phill!
10/8/07
Bench Assistance
Fat bar soft-touch bench press (pinky on rings)
bar x 10
115 x 8
155 x 5
205 x 5
245 x 3 x 5
Reverse-grip bench press
225x7,supposed to do 8;235x8;245x7;255x6 (didn’t rest long enough)
Chest-supported rows
2.5 plates x 8
3 plates x 8
3.5 plates x 6
4 plates x 6
4.5 plates x 6
5 plates x 6 (6th was ugly, but I’ll take it; +1 rep PR)
Overhead rope extensions
4x12
Seated DB cleans
2x12
Notes: It was hotter than hell in gym today. I thought this was October, not July. This is the second week of doing the soft-touch bench press and I’ve got to say it feels like it is teaching me to stay tight in the bottom. I rushed my rest periods on the reverse-grip benches and, when combined with the hotter-than-balls temperature in the gym I paid the price.
I felt tuckered out by the time I got to 6 reps on every set (except for 225). It’ll probably get better once it cools down a bit, but in the meantime maybe I need to work on ye ol’ endurance.
I decided to push the volume a bit on rows, cause a thicker upper back will cut down on that bench ROM and of course the ladies like dudes with big strong backs. Five plates is pretty much all the machine can handle before it tips over; 5 reps is my PR for this particular CS row (since they’re all different) so I wanted to push for at least six. While you wouldn’t call it a textbook illustration of how to do a rep, I’ll pocket it as a rep PR.
Was a pretty good session overall today. Just wish the gym ownership would invest in a slightly stronger AC unit or at least put some fans in the place so I don’t walk out of the place looking like I just ran a marathon. I’ll push for 8 reps on 255 with the reverse-grip bench next week, and with the next cycle I’ll probably bump the weight up and reduce the reps to 5 or 6 per set.
[quote]maraudermeat wrote:
you bastard!!! i worked up to 635 tonight and called it quits. the hammies are very tender still from the low box shit… but… i hit it for two.
you are going to be hitting 7 plates very soon. video… video…
so you hit 315 on the bench?? was it for singles? I think we have a budding PLer here:)
meat
[/quote]
Nice work meat 635 x 2 with torn up hammies is just a LOT better then a dog fight 640 x 1 that took ten seconds and left my eyes exploded red but felt damn good thanks and nice work
The 315 was two sets of triples felt solid I will try and slowly move up from here get back up to the 4 plate mission
Phill
Thanks guys things are really starting to click on my pulling bw is staying the same even dropped a small amount and still adding a lb here and there Ill just ride this sucker till it dies
Phill
Well, my first PL style workout went pretty good. I have to get the bench form down better and I’m sure the weight will go way up. I found it hard to keep my elbows in.
Here is what I did tonight.
ME Day:
Flat Bench:
135x5
165x5
185x5
225x3
265x3
275x2
285x2
295x1
300x1
DB Tri Extensions: 25x10, 30x10, 40x8, 45x8, 45x8
Chest supported row: 4x8
Face Pulls: 1x15, 1x13, 1x12, 1x10
BB curls: 4 sets
[quote]Phill wrote:
skidmark wrote:
2007-10-9
ME Lower Cycle 1
14" box squat
barx15
135x8
225x5
245x3
275x1
295x1
305xsomebody put glue on the box
225x1 (from bottom)
275x1 (to finish 3 @ or plus 90%)
Partial Squat (pin 5 - 4" above parallel)
365x2,3
375x1
385x1
High pin GMs (pin 6 arch back wide stance with my tongue out)
275x5,5,5
DB swings @ or above head high
80(2 40s) 2x15
Notes: okay - back to sucking at box squats. It’ll get better though. All this was tough, but in the right way. GM’s are going to make the difference, I think. Good glute activation day all around.
Hye man shit happens chalk that shit up and keep rollin
Phill
[/quote]
Thanks Phill - I’ll pop 300 next time I’m sure. 295 was pretty solid. The 305 surprised me.
Cheers to you on the 640 DL and to you meat on the 635 double.
hey guys i got a quick question … on the ws4sb III it says after i do my ME excersize (which today was close grip incline bench) that i do 2 sets of max reps on either flat or incline dumbbell bnch … now in ws4sb II it says after the me exrsize to perform 3-4 sets 8-10 reps on either flt or incline dumbbell bench … can i do both like for 2 weeks after the me excersize do 2 sets max reps then the next 2 weeks for 3-4 sets o 8-10 reps? just thinking …
Bench Press
45x5
70x5
95x5
120x5
145x5
195x5
195x5
195x4
195x3
195x3
195x3
195x3
Pendlay Row
145x5
195x5x5
Dumbbell Bench Press
70x4x10
70x9
Dip
BWx20
5x5 wasn’t going to happen on the paused bench press. I could’ve switched up to touch and go and muscled it out, but I decided to drop to triples. I’m going to try a few weeks of 8x3.
[quote]Phill wrote:
blew some nice blood vessels etc in my eyes but it was a three white lights lift.
Phill
[/quote]
You say that like it’s a good thing Phill, great pulling though.
[quote]Sick Puppy wrote:
Phill wrote:
blew some nice blood vessels etc in my eyes but it was a three white lights lift.
Phill
You say that like it’s a good thing Phill, great pulling though.[/quote]
It is a good thing, I am still waiting to bust my eye cherry.
640 is awesome Phill!
[quote]Sick Puppy wrote:
Phill wrote:
blew some nice blood vessels etc in my eyes but it was a three white lights lift.
Phill
You say that like it’s a good thing Phill, great pulling though.[/quote]
Im a way it is. If you dont pop those easily burst vessels you simply didnt try hard enough and had some left in the tank :). At a PL meet youll see near every lifter walking around red eyed by the end. Dont seek it it just happens
Thanks was a LONG pull but felt great
Phill