[quote]Kalle wrote:
One question, do you have a ME squat, ME deadlift, ME bench and ME overhead every week?
This would be way to much for me but your consistantly making progres so no biggie![/quote]
Phill made the suggestion a while ago that this is the modified template when he was beginning, so I’ve since adopted it for myself. So far, I’ve been making good progress with it.
One thing that I’ve noticed is that I’ve been unmotivated to do too many accessory movements as of late. I used to do around 5 exercises per session but lately, by the end of the 3rd exercise, I’m feeling too spent to continue to do the last two accessory movements. So, maybe recovery would be an underlying issue that I may have to pay attention to eventually. But for now, as long as I’m improving in my money exercises, I’ll stick with it.
10/18/2007 DE lower
box squat 14" appx
bar x 10
95 x 8
135 x 5
185 x 2
155 x 2 x 7
pull throughs #2 x 10 #6 x 10, 12, 12 #8 x 12
pulldown abs #12 x 12, 15, 15
That’s it! Wanted to keep it short and sweet. Was my first time for box squats and the pull throughs. I felt a bit ackward on the squats - concentrated on smooth motion and not plopping my butt down. Felt good though. I am going to work these in a lot more often.
BLAH! Made to big of a jump in weight and failed 220 right at lockout again, I am having a hard time stabilizing that weight over my head. went for it again which never works for me. Dropped down to 195 to go for a 2 rep PR 2nd rep felt easy so I hit a 3rd, though about going for a 4th but decided to play it safe.
2" axle clean and press
110xsome
160x4 170x1 Powerclean PR+10lbs
I went and bought some 2" tubing and made myself a new axle today so I had to try it out. Happy with how it went considering the Log beforehand. A 200lb clean and press is going to fall soon.
Thats it, this somehow took 2 hours? SPENT!
I found my old camera which has a video setting on it with a timer so videos to come…
I skipped a leg day on Tuesday. Soccer is really putting a crimp on my training. I took a three hour nap that afternoon and ran out of time to get a decent training session in. On the positive side, my legs feel completely fresh for the first time in a few months and I set a some PRs today.
2" axle clean and press 170x1 Powerclean PR+10lbs
[/quote]
Good job there buddy! You’re looking really strong on those logs. Keep going and you’ll get that 220!
Maybe you can tell me, though, what’s the difference between an Axle clean and an Oly Clean?
I mean, it looks like a normal OLY bar from what I can tell…[/quote]
It’s 2" thick in diameter. Imagine trying to pick up and press a bar about the diameter of a coke can over your head. Obviously it’s a lot harder to hold on to. They’re great for building grip strength, but a nice side effect is that axles disperse the load throughout your upper body better than a olympic or power bar and thus aggravate the shoulders and elbows a lot less. Wrists are a different issue.
Maybe you can tell me, though, what’s the difference between an Axle clean and an Oly Clean?
I mean, it looks like a normal OLY bar from what I can tell…[/quote]
Thanks everyone,
an axle is just a solid piece of steel, the diameter of the sleeves on an Olympic barbell the whole way across, also since it is a solid piece of steel it has no revolving bearings which makes the clean harder as well as the obvious grip issue.
Main thing is in strongman comps almost every time the pressing event will be a an axle or a log. I’ve seen it a lot before where someone with an awesome press gets a poor placing because they are not efficient on the axle or have not trained it enough.
My name is John I just found this thread I think it is great. I have been competing since 2001. Training since high school. 6’1’’ 296. PR’s 700 510 570 26 years old. I have been using the congegate method since 2003.
Mon. ME Bench (deload) Dumbells 10010 12010 80*20 chin ups and lat pull downs
Wend. DE Squat 315+blue band 10 sets 2 speed pulls with mini bands 275 10 singles Reverse Hypers and abs.
Thurs. Repitition Method bench worked up to 315 for 12 reps, chin ups 10, 5 Dumbell Rows 10015 12010 Lat pulls 15020 3 sets Tate presses 5010 6010 7010
A2)H.S. Chest-Supported Iso-Row
90 x 8
380 x 6 x 4
B1)Lying DB Extension=50 x 8 x 3
B2)Alt. DB Curl=50 x 8 x 3
NOTES: My friend/fellow trainer Sam was attempting a max today in the squat, so we had some good energy in the weight room. His squat is about the same as mine but he uses a low bar position (I’m still putting the bar on my upper traps), wraps his knees and belts up for anything over 405. He’s also 2 inches taller and weighs 20 pounds less than me. I’m pretty sure the height difference is all in his legs, but the BW difference is more upper body.
This was my first chance to spot someone with a good weight on the squat. I think I did okay, although on the 440 attempt he lost his upper back and caved too far forward in the hole for me to bail him out. This caught me by surprise but we both stayed cool and got the bar lowered to the safety pins w/o injury.
It’s my turn tomorrow. Not sure how high I’ll go based on how the singles felt with 405 last Saturday, but we’ll see. I’d like 450 (5# PR) so I can hold onto a double BW squat.
We have out of town guests staying with us all weekend and the only way to get this lift in was to do it 24 hours early. My chest and shoulders were still a little sore from Wednesdays ME session, but I wasn’t about to miss a lift.
Incline felt good on the first set, but without a spotter I just wasn’t sure about the 6th rep, so I only went for 5. Dropped back to 225 for the next two sets. Still making progress, so I won’t complain.
Today was my first and last day using the HS Bench Press. The bottom position is so deep that it causes pain in the front of my shoulder. Same spot as when I hurt it doing dips a few years ago. I should have stopped after the first set, but it wasn’t getting worse, so I finished the 3 sets.
I did one dip and it felt like a bad idea. Live to fight another day.
I think the bottom position on the HS machine is probably similar to using a cambered bar. My hands were probably 2-3 inches deeper than if I used a bar. The machine itself felt great through the midrange and top end of the movement, but just getting into position and then finishing the set are a tough position for me. This exercise is not for me, even at a lighter weight I just see it causing a biceps tendinitis or something worse.
[quote]Mountainman2007 wrote:
My name is John I just found this thread I think it is great. I have been competing since 2001. Training since high school. 6’1’’ 296. PR’s 700 510 570 26 years old. I have been using the congegate method since 2003.
Mon. ME Bench (deload) Dumbells 10010 12010 80*20 chin ups and lat pull downs
Wend. DE Squat 315+blue band 10 sets 2 speed pulls with mini bands 275 10 singles Reverse Hypers and abs.
Thurs. Repitition Method bench worked up to 315 for 12 reps, chin ups 10, 5 Dumbell Rows 10015 12010 Lat pulls 15020 3 sets Tate presses 5010 6010 7010[/quote]
Welcome aboard, John! It’ll be great having another strong lifter on the thread for us to learn from. Just don’t post once or twice then disappear on us…
THANKS! I am ready to talk about some of the things I have learned with people that are into the sport. I am always ready to listen to what other people are doing everyone has valuble information about trainging.
A. Deficit Deadlift
135 x 8
225 x 5
315 x 1
365 x 1 405 x 1 (PR +5 lb)
385 x 0
B. Rack Pull - Just Above Knee (with straps)
405 x 1
455 x 1
495 x 0
495 x 1
475 x 1
C. Angled Leg Press
540 x 4 sets x 8 reps
This was my first time rack pulling with straps and I just wanted to see how much weight I can move around. The lowest pin on the power rack at my gym is just right above my knees, so this means the pull is only going to be about 3-4" ROM at most. I budged the 495 the first time but wasn’t able to lock it out. After taking a bit of a rest, I got that puppy up at lockout. That was a lot of fun.
Next week I’m going to switch up from 5x5 to 8x3. I might be able to squeeze another few weeks of progress on 5x5, but the rest intervals are starting to push the acceptable boundaries (4+ minutes on the last couple sets). I’ll leave it at 370 for a while and have some easy PRs when I come back to 5x5.
I was not pleased with my total inability (hit a freaking wall) to complete the last rep on my weighted decline sit-ups. I’m going to bump the weight up to 35lbs for a few weeks.
