I had out of town friends staying with us this weekend, and consequently ate and drank way too much. It didn’t help that the Red Sox won both of their games to get into the World Series, and the Pat’s walked all over Miami. Add to that a day at a Renaissance Faire drinking beer by the yard, and an Octoberfest party with steins full of beer and some kind of honey flavored Jagermeister. What a fucking disaster that was…Felt like total ass when I walked into the gym…
I knew I’d hit a PR with my competition stance Squat today, but it could have been better. I really didn’t treat the body well this weekend, and I felt it today. I’ll make up for it next week, should be good for 455x2 and then maybe a 475x1 the following week.
Pretty much felt sluggish for the rest of the lift. Recovery was slow, and there was a strange cloud of alcohol following me around the gym.
Notes: Well, it’s my third week in a row maxing on deficit DLs, but I’m somewhat satisfied at where they are now, seeing that I couldn’t budge 455 3 weeks ago.
“six sets of three with an isometric hold at chest level. The first hold is six seconds, the second hold is three seconds, and the last hold is for one second. Each hold is followed by an explosive concentric effort. Rest for 1-2 min. then move onto the next set”
185 x 3
205 x 3
225 x 3
245 x 3
265 x 3 (last rep was very slow)
265 x 2 (missed last rep)
stripped plates and went directly into
225 x 11
close grip chinups x 9
10-10 cable row w/ individual straps
close grip chinups x 4
lateral raise
ab work
[quote]Modi wrote:
I had out of town friends staying with us this weekend, and consequently ate and drank way too much. It didn’t help that the Red Sox won both of their games to get into the World Series, and the Pat’s walked all over Miami. Add to that a day at a Renaissance Faire drinking beer by the yard, and an Octoberfest party with steins full of beer and some kind of honey flavored Jagermeister. What a fucking disaster that was…Felt like total ass when I walked into the gym…
I knew I’d hit a PR with my competition stance Squat today, but it could have been better. I really didn’t treat the body well this weekend, and I felt it today. I’ll make up for it next week, should be good for 455x2 and then maybe a 475x1 the following week.
Pretty much felt sluggish for the rest of the lift. Recovery was slow, and there was a strange cloud of alcohol following me around the gym.[/quote]
LOL, I know the feeling. I just don’t triple 435 when I feel like that. Nice work despite the haze brother.
Here’s a video from the last time I did Squats with my PL stance in early September. Worked up to a 455 PR. I used a 14 3/4" bench for touch & go. I think the height is fine, but I’ll probably use a 14" box in the future just to be sure.
Hopefully I can add another 20lbs to that, which would be a nice gain for 2 months of training.
Well I’m back from my trip home where I actually did get to the gym once. On friday I took advantage of actually having heavy dumbells at my gym at home and built up to 2 sets of 3 with the 95s on flat bench. This was a PR but I’ve never done low reps with dumbell bench so I’m not sure by how much.
My plane got in late last night so this morning I felt like complete crap.
RE Upper
A. Incline Bench
95x10
135x8
160x8
185 5x5(5 lb PR for rep scheme)
B. Weighted Chin ups
BW+10x8,7,4,3,4
After this I was feeling so bad I called it a morning.
Fast forward 6 hours and I’m sitting in my last class thinking," I really feeling like lifting now." So I went back this afternoon and finished off what I was going to this morning.
C. Seated alternating dumbell Press
55 3x10(PR 5 lbs)
D. Bent over rows
155x10
175 3x8
155x10
E. Decline Flys
F. Some curl crap
Actually ended up being a pretty decent day even though I had to split it up.
A)ME Floor Press
Bar x some
95 x 3
135 x 3
185 x 3
225 x 3
275 x 1
300 x 1
335 x 1 tie PR
345 x miss
305 x 1 x 4
B1)H.S. Seated Iso-Bench Press, paused at stretch
230 x 6 x 2
240 x 6 x 2
B2)Weighted Pullup=BW + 20 x 6 x 4
C1)Kneeling Cable Scarecrows=16 x 12, 12, 10
C2)Landmine=25 x 8 x 3
NOTES: Since I haven’t floor pressed since Labor Day, I’m pretty happy to have tied my PR. I should’ve gone for 340 instead of 345 but my spotter didn’t hear me right on the next weight so I figured screw it, I’ll go for 345. Oh well.
I don’t really know how that happened. I just felt really good today. I stopped at 395, but I probably could have hit 400 or 405 if I kept going. These were not touch and go I sat and paused for a good second.
I got out of the grove on 475 so i called it quites was not very happy with tonights work out, felt pretty weak and form was terrible, weight kept heading toward the rack. This is a consistant problem for me when I were a shirt. Does any one have some advice about how to correct this problem?
10/22/2007 ME lower
deadlift
135 x 10
225 x 5
315 x 2
365 x 1
390 x 3 PR (+15)
405 x 0
leg press
200 x 10
400 x 10
580 x 10
670 x 12
decline situps
BW x 15
70 x 15, 12, 8
back extensions
BW x 5
25 x 15, 15, 15
Low back was a little sore today. It’s been acting up and I need to do more foam rolling. Got the nice PR but was totally thinking I could nail 4 wheels today. Probably could have had 400 but I got greedy.
I got out of the grove on 475 so i called it quites was not very happy with tonights work out, felt pretty weak and form was terrible, weight kept heading toward the rack. This is a consistant problem for me when I were a shirt. Does any one have some advice about how to correct this problem?[/quote]
How jacked did you have the shirt? I’ve never used the RageX, but I had the same thing happen to me on my third attempt at a meet in a loose Metal Pro. I didn’t have much experience pressing in a shirt that was pulled down a lot.
You really have to be cognizant of the shirt groove and focus a lot more on pulling the bar apart to maintain control then turning those elbows out to lock out. I remembered to do everything but that last part and I missed the lift about 2 or 3 inches from lockout.
[quote]Carnak wrote:
10/22/2007 ME lower
deadlift
135 x 10
225 x 5
315 x 2
365 x 1
390 x 3 PR (+15)
405 x 0
leg press
200 x 10
400 x 10
580 x 10
670 x 12
decline situps
BW x 15
70 x 15, 12, 8
back extensions
BW x 5
25 x 15, 15, 15
Low back was a little sore today. It’s been acting up and I need to do more foam rolling. Got the nice PR but was totally thinking I could nail 4 wheels today. Probably could have had 400 but I got greedy.[/quote]
Stop going for those silly 3 rep PR’s and you would have had 405 EASY! haha just kidding man, great work.
Chin-up and Dumbbell Bench Press Superset
BWx10x5
60x10x5
Good Morning
135x5x5
My first Sheiko training session. I liked it. I tried to keep the pace up and got a pretty good sweat going. Took approximately 90 minutes. I might switch the good mornings out for something else. Maybe a 5x5 sit-up/back extension superset?
[quote]Kalle wrote:
Carnak wrote:
10/22/2007 ME lower
deadlift
135 x 10
225 x 5
315 x 2
365 x 1
390 x 3 PR (+15)
405 x 0
leg press
200 x 10
400 x 10
580 x 10
670 x 12
decline situps
BW x 15
70 x 15, 12, 8
back extensions
BW x 5
25 x 15, 15, 15
Low back was a little sore today. It’s been acting up and I need to do more foam rolling. Got the nice PR but was totally thinking I could nail 4 wheels today. Probably could have had 400 but I got greedy.
Stop going for those silly 3 rep PR’s and you would have had 405 EASY! haha just kidding man, great work. [/quote]
[quote]ChaseT wrote:
Slight change in format: weight/reps/sets
Bench Press
125x5x1
150x4x2
175x3x2
185x3x5
Squat
225x5x1
270x5x2
315x5x5
Bench Press
125x5x1
150x5x1
175x4x4
Chin-up and Dumbbell Bench Press Superset
BWx10x5
60x10x5
Good Morning
135x5x5
My first Sheiko training session. I liked it. I tried to keep the pace up and got a pretty good sweat going. Took approximately 90 minutes. I might switch the good mornings out for something else. Maybe a 5x5 sit-up/back extension superset?[/quote]
Looks like a good one! I like the situp back extension combo.
Got back a week ago today but only attempted to train once. After being stuck on a plane for 4 hours longer than the initial 3 hour flight (+ boarding/taxing/unboarding) my back has been out of whack. Catching the stomach flu, aka the shits, hasn’t helped.
Saturday hoping to loosen up my back did some weak cardio which helped a little.
Sunday cardio again
Squat -
275x5
275x5
Back Extensions
3 sets of 8
single legged extensions x4 did not like these.
Yesterday chiropractor.
Back wouldn’t be screwed up if the assholes didn’t strand us on the runway for 3 hours, then we made it back to the gate for them to tell us if we got off we would not be allowed back on. Eventually they caved and after being off for less than 15 minutes they started calling to reboard. Yeah just how I wanted to start my trip, surrounded by now more angry asshole New Yorkers/New Jersey people.
EDIT
Have readers elbow in my left elbow, picked up a book Sunday night and spent half my time at work reading it that night and about 14 hours yeserday to finish it. Going to go and bench after lunch.
I’ve been lurking this thread for a while, and this site for even longer. I’ve been lifting for less then a year, but only lifting smart since the beginning of the summer, thanks to this site. I use ws4sb, but I modify it somewhat (I would imagine everyone does).
I’d like to start posting on this thread, but since I am a beginner, and only marginally stronger than your grammas (but definitely weaker than your grampas), I figured I should probably make sure it is cool with you guys. What say you? Do you mind having a skinny weakling around?
