I had my first ME SQUAT today…this is from a 3-week lay-off of absolutely no training, and not eating for 4 days because I got really sick. Previos PB’s (personal best) in Squat was…330x1…at 170lb (16 years old)
Tried today
warmed up with the parisi method - did some lighter weights.
135x5. 205x5, 225x5, 255x3, 275x2 - missed 3rd rep…tried again…got 2 and a half…the thing is…with this session i used to always do 275x5, with ease…i’ve lost A LOT of strength since being sick, so my workout definaetly didnt go as planned.
Bulgarian Split Squats
50lb DB’s x8 reps each leg - 3 sets
tonights w/o
shoulder width squats-275 5,5,5 have not squated this narrow in a while and am definetly weaker than wide squats.
g/m’s- 1858,8,8
belt sqts- stack12,12,12
rvrs hypers- this was weird, done on an incline bench with the cable around my ankles 5010,10,10
Thirty minutes on the treadmill (3mph @ 4% incline)
DEADS:
-135 x 5
-185 x 3
-205 x 2
-225 x 1
-275 x 1
-295 x 1
-345 x 1
-375 x 1
-400 x 1 (new pr)
I’m still getting used to wearing a belt and it is taking some getting used to. I probably should get a different belt as the one I’m using is a VALEO with a 6" back. I’d like to get one that is easier to adjust all by my lonesome. Does anyone have any suggestions on belts?
DB LUNGES
-55 x 8
-65 x 8
-75 x 5
45lb PLATE PULLS
20 reps w/each leg
I then did a copious amount of stretching, took a big dump, and went home, only to get shot down by the wife
My body just feels beat up right now. I think I’m half sick and shit so I might take the rest of the week off.
DD[/quote]
maybe your doing too much heavy pushing on me day, maybe lighten up the 2nd and 3rd exercise and go for reps…just a thought, and more back work, my 2cents
Only started doing glute ham raises and low box squats recently so I’m basically just figuring out both exercises. Did leg press due to height (6’6") and wanting to bulk up quads alittle bit.
[quote]eisenaffe wrote:
What stance is to be used on the Goodmornings, as squat substitute, close (shoulderwidth) or broad (powerlifter squatstance)?[/quote]
315x1
365x1
405x1
455x0…I had this lift; it was past my sticking point, but I began to fall forward and lost control. Every muscle in my back was cramping after this so I didn’t attempt it again.
Couple of questions from sometime relatively new to Westside:
I don’t have a sled. What kinds of non sled GPP are you guys doing? I’ve been hitting the heavy bag and doing farmer’s walks, but need a little more variety.
My bench sucks AND my gym sucks. We don’t have a power rack and I don’t feel comfortable asking any of the 130 lb teenagers there to spot me. So, right now the only ME Bench exercises I have are: Regular Bench, Incline Bench, and um… that’s it. Too poor to change gyms or buy any extra equipment. Any advice?
Just to bitch a little. I’m going for a PR Monday night on the deadlift. I work up to 365 lbs, feeling good, think I might go all the way and break 500 tonight, when the owner comes over and tells me that people have been complaining about the noise of the deadlifts. Could I lower them a little more quietly? Whatever happened to actually hearing weights clang around in a gym? Does it really mess up the white noise of the treadmills so much that spandex clad Poindexters are missing a step and busting their asses?
DE Bench today, I changed some stuff from last DE session.
DE Bench close grip- 145 @ 8x3.
ME 4 bd press- Well I’m going to stick with this for another week or two. I could switch to another heavy triceps movement like the JM press, or even weighted dips. I know I need stronger tri’s.
135/5, 185/5, 205/5, 225/5, 235/3, 245/3, 255x1.
Military Press- 4x8
BB Row- 4x10
I need a bigger, stronger back, so I did some more back work. While doing the boring pulldowns and horizontal rows, I remembered we have blast straps at home.
I did some Tate presses for my tri’s, a weak point.
Floor press (ring finger on rings) worked up to a 5RM-
45x10, 135x10, 185x5, 205x5, 225x5, 255x5, 275x5, 295x5, 315x5(pr)
Tate presses- 40lb dumbells 5x15
V-bar pulldowns- 5x15 forgot how much weight, I think it was around 100lbs.
dumbell shrugs- 100lb dumbells 5x15
And then I was out of breath. So the day then came to an end. I think this to me would be classified under a satisfying day, especially after setting a new pr.
power cleans- 225*1,1,1 . most weight i’ve ever tried on these, definitely could have done more, prob in the 250 range but my form sucks. need way more work on these
neut.grip db overhead press- 50*10,10
db rows- 1008,8,8
3a. hammer curls- 458,8,8
3b.e-z bar tri ext- 80*11,11,11
kbell swings/ snatches- 72lbs kbell not sure how many reps, did this during the class i teach.
In case anyone’s wondering this is CJ Murphy’s EFS strongman program, week 1, days 1+2 complete. i am training to enter my first strongman comp this summer.
Couple of questions from sometime relatively new to Westside:
I don’t have a sled. What kinds of non sled GPP are you guys doing? I’ve been hitting the heavy bag and doing farmer’s walks, but need a little more variety.
My bench sucks AND my gym sucks. We don’t have a power rack and I don’t feel comfortable asking any of the 130 lb teenagers there to spot me. So, right now the only ME Bench exercises I have are: Regular Bench, Incline Bench, and um… that’s it. Too poor to change gyms or buy any extra equipment. Any advice?
Just to bitch a little. I’m going for a PR Monday night on the deadlift. I work up to 365 lbs, feeling good, think I might go all the way and break 500 tonight, when the owner comes over and tells me that people have been complaining about the noise of the deadlifts. Could I lower them a little more quietly? Whatever happened to actually hearing weights clang around in a gym? Does it really mess up the white noise of the treadmills so much that spandex clad Poindexters are missing a step and busting their asses?[/quote]
try car pushing /pulling, make some sand bags,get some kegs and carry them. i dont think it hurts to do some cardio either, maybe like a decent pace for 20 minutes, just my 2cents
try some heavy db presses, especialy if you lift raw
Bench
Close Grip Bench
Wide Grip Bench
Paused Bench (just pause on the chest)
Incline Press
CG Incline Press
You could also roll up a couple towels and use them to change the ROM of the press, just like boards would. The towels could also be wrapped around the bar and you would have ghetto version of a fat bar press.
Here is the stuff I have been doing this week. I didn’t do any type of work today because my ME Squat workout yesterday took alot out of me and I have been sleeping like crap this week. I think a deload week my be in order next week.
Monday ? April 3rd (accesory upper)
Pre: Arm Circles, Flings, Flyes, Lying ER, Standing ER, Board Pushups
Lift:
1.Low Incline DB Press: 30x10, 55x6, 75x8x3
2.Wide Grip Seated Row: 130x10x2, 145x8x3
3.Incline Tate Press: 35x8x3
4.Reverse Curls: 45x10, 55x10x2
5.Dime Holds (3): 3x20s
Wednesday ? April 5th (m/e lower)
Pre: Leg Swings, Quad Pull, Awesome Pull, Side SO, TKE, Buckeyes, Scorpions, Glute Bridges
Lift:
1.Box Squats: Barx8, 135x3, 225x3, 275x3, 315x2x2, 335x1x2, 365x1
2.DB Swings: 70x8x4
3.Hypers: 45x10x3 (2s hold at top)
4.Side Bends: 65x10x3 (each side)
5.Wide Grip Lat Pulldowns: 130x10, 145x8x2
Tomorrow is max effort upper. I’m going for a 1RM max in Close Grip Bench. I hit 255 for a triple last week so I’m hoping for around 275-285 in it.
