Anyone who’s willing to put in the work is welcome.
I’ve been on this thread for a year and a half and have seen a lot of people come and go. Try not to let yourself be one of them and you won’t regret it.
Welcome.
-Matt
[quote]Fabius Cunctator wrote:
Westside/Plers,
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?[/quote]
[quote]Matt McGorry wrote:
Anyone who’s willing to put in the work is welcome.
I’ve been on this thread for a year and a half and have seen a lot of people come and go. Try not to let yourself be one of them and you won’t regret it.
Welcome.
-Matt
Fabius Cunctator wrote:
Westside/Plers,
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?
Standard bar DL
405x1 UGGGGGGLLLLLLLLY hitched the poop out of it but oh well 365x5 PR+3 Reps
Lat pulldowns
70x12
120x8
120x8
Decline situp
BWx15
45x8
45x8
Notes
Was EXHAUSTED after all the deadlifting and could barely stand up let alone do another big movment so I just did some pulldowns and abs.
Axle deadlifts are freaking hard, thank god for the 365x5 or else I would have been disappointed with this session. I was going to go for 3 reps but the 2nd and 3rd reps felt so damn good I cranked another 2 out, the 5th was hitched but hitching is A OK in strongman.
I narrowed my stance back down on the 365x5 set and finally started to fell comfortable again. I think I am getting my DL back…
Uploading videos right now I’ll post links in a bit
Bust your butt and listen to the strong guys on this thread, and it’s not a problem.
Welcome aboard.
AD
[quote]Kalle wrote:
I agree with Matt, welcome
Matt McGorry wrote:
Anyone who’s willing to put in the work is welcome.
I’ve been on this thread for a year and a half and have seen a lot of people come and go. Try not to let yourself be one of them and you won’t regret it.
Welcome.
-Matt
Fabius Cunctator wrote:
Westside/Plers,
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?
From what I remember, you’ve said that you were weak off the ground, but from the look of the vids and especially the 405, it looks like you’re faster off the floor and slower at lockout.
I WAS weak off the floor, I think the deficit stuff and box squats helped big time with my power/speed off the floor but during this time I neglected I was using submaximal weights so my lockout suffered. Before the cycle of deficit deads and stuff every DL I had ever broke off the floor had been locked out. Also with my bicep injury I haven’t been able to do much back work. Which has REALLY effected my lock out. Heavy DB rows really helped but all I have been able to do for back work is light cable rows and lat pulldowns which I have just only now been able to start adding some weight to those lifts soon I’ll get back to DB rows which I think help my lockout the best.
[quote]Matt McGorry wrote:
Some good, hard work being put in there.
From what I remember, you’ve said that you were weak off the ground, but from the look of the vids and especially the 405, it looks like you’re faster off the floor and slower at lockout.
I WAS weak off the floor, I think the deficit stuff and box squats helped big time with my power/speed off the floor but during this time I neglected I was using submaximal weights so my lockout suffered also with my bicep injury I haven’t been able to do much back work. Which has REALLY effected my lock out. Heavy DB rows really helped but all I have been able to do for back work is light cable rows and lat pulldowns which I have just only now been able to start adding some weights soon.
Cool, man. Just wanted to make sure I had it straight in my mind.
-Matt
[quote]Kalle wrote:
Thanks Matt,
I WAS weak off the floor, I think the deficit stuff and box squats helped big time with my power/speed off the floor but during this time I neglected I was using submaximal weights so my lockout suffered. Before the cycle of deficit deads and stuff every DL I had ever broke off the floor had been locked out. Also with my bicep injury I haven’t been able to do much back work. Which has REALLY effected my lock out. Heavy DB rows really helped but all I have been able to do for back work is light cable rows and lat pulldowns which I have just only now been able to start adding some weight to those lifts soon I’ll get back to DB rows which I think help my lockout the best.
Matt McGorry wrote:
Some good, hard work being put in there.
From what I remember, you’ve said that you were weak off the ground, but from the look of the vids and especially the 405, it looks like you’re faster off the floor and slower at lockout.
I WAS weak off the floor, I think the deficit stuff and box squats helped big time with my power/speed off the floor but during this time I neglected I was using submaximal weights so my lockout suffered also with my bicep injury I haven’t been able to do much back work. Which has REALLY effected my lock out. Heavy DB rows really helped but all I have been able to do for back work is light cable rows and lat pulldowns which I have just only now been able to start adding some weights soon. [/quote]
A)Bench Press (middle finger on ring)
----feet in front, regular arch-----
135x5
185x3
225x2
265x1
295xMISS (couldn’t stay tight in bottom)
275x1
250x2 (easy)
----feet back, hard arch------
265x1 290x1 (PR- 1.45xBW)
----3 board----
300x1
B1)Neutral Grip DB Bench
95x6 90x8
B2)Wide Grip Pullups
BWx12 x10 x8 x8
C1)BB Pushup (3rd hole up)
BWx50 x40 x32
C2)Standing Cable Row to face
90x10 x10
D)Seated DB Hammer Curl
40x8 x6
Notes: Regretfully missed the 295 because I couldn’t stay tight at the bottom. I decided to switch to my old style of benching with a super arch and feet tucked back. Lats were 100 times tighter here.
If I hadn’t done such a huge amount of work before the 290, I’m sure 295 or 300 would have been there. I think I’ll begin trying to keep two different sets of PRs in the styles of benching.
Next week is deload, and during the next 3 week cycle, I think I’m going to take out DB pressing altogether and see what happens.
A) 3 and 4 Board Press
barx20
95x12
135x8
185x5
225x5
275x3
Add 3 board…
315x3
355x2 (could have had 3 but didn’t focus) 355x3 (baseline PR)
Add 4 board…
365x3
385x2 (didn’t take a breath before the third rep) 375x3 (baseline PR)
B) Incline DB Press
75x6
90x6
105x6
115x4
115x4
115x4
C) DB Overhead Triceps Extension
80x6
100x6 (elbow feeling funky)
D) DB Hammer Curls
50x6
60x6
65x6
60x6
E) Lateral Delt Raise Drop Set
35x6
30x6
25x6
Good session today. Lifting with Matt is a big help because he is able to point out technique flaws as they happen. It would be better if I would then correct them, but that’s another point. I’m finding it difficult to stay tight on the triples. Sometimes I shift my feet before the third rep, and sometimes I don’t take a breath/or don’t take a big enough breath before the third rep. Anyways, board pressing was fun, and nice to establish some baseline PR’s. I’ll hit doubles next week and then go for a single on week 3.
I almost blacked out on the Incline DB’s. I pretty much clean the weight from the floor to the up position, and everything got foggy for a bit on the second set. Might be time to adjust this setup…
My elbows were a little sore going into the Overhead Tri’s so I aborted before causing injury.
A. Box Squat 12"(roughly)
135x8
165x8
185x3
205x3
225x3
245x2
265x1
275x1(Baseline PR)
275x1
275x1
225x4(something felt weird so I stopped)
B. Good Mornings
135x8
165x5
185x3
195x3
195x3
C. DB Lunges
60x12,8,6
D. Meat Calves
30,30,30 (5 rep PR)
First time I’ve ever done box squats and I really liked them. What kinds of weight do you guys do on heavy box squats compared to your heavy free squats?
A)Box Jumps, two-legged
34" x 5
44" x 3
[b]48" x 1, miss, 1–PR + 4"[b]
B)12" Box Squat w/ light bands
Bar x 5
135 x 2
205 x 2 x 2
225 x 2 x 2
245 x 2 x 2
C)DE Dead
135 x 3
225 x 2
315 x 1
405 x 1 x 5
D)Single-Leg Unsupported Squat off 16" box=BW x 8 x 3, paused at bottom
E)GMs, paused on pins just above parallel
Bar x some
135 x 5
225 x 5 x 3
F)Hanging Pikes x 12 x 2
G)TKEs, mini-band pushdowns
NOTES: Just an awesome day in the gym. We did our final assessments of the 17 year-old female volleyball player we took through our 9-week athletic training program. Check out these stats…
So, being all jazzed about that, I thought I’d go for 48". We were doing a photo shoot with our athlete so I had our sales and marketing director get a shot of my second (just clipped my left toe on the box) and my third attempts at 48". I’ll try posting a link when he sends it to me. Actually, the first jump was so good I yelled out “Got it!” before I even reached the peak of my jump. Next week I’ll go for a 50" jump and do some single-leg jumping too.
Dynamic Lower body day. It kicked my ass today nobody showed up to train. This seems to be the biggest problem I have is finding reliable training partners.
Dynamic warmup, band tracktion, foam roller, lat tower abs 10010 11010 12010 13010 Reverse hypers 18010 18010
Box squats 13510 135+blue bands2 2252 3152
350 8 sets 2 with the blue bands
reverse hypers 27010 36010 36010
land mines 3510 4510
band curls green band 2 sets 15
leg ext 1plate 20 1p+2520 2p20 2p+2520
seated calves 2p20 3p20 4p20
Thursday is dynamic bench day I am sure every body will show up for bench day!
10/24/2007 DE Upper
bench
bar x 20
135 x 8
185 x 3 x 8 (3 wide, 2 med, 2 regular)
tricep pushdown #10 x 10 #15 x 10 PR, 9, 5
chins (hands facing each other)
10 PR!, 3, 3
50 lb assistance x 8
tbar rows
110 x 10 PR, 8, 7
ahnold presses
35 x 8
50 x 12 PR, 9, 8
face pulls #2 x 12 #4 x 12 #5 x 12, 12
Felt good today. I feel like I’m getting good with my speed. I was getting faster as I went. Still need work but was a little achy on the elbows. I’ll try another week of DE and then maybe go back to RE for a couple weeks. Still trying to figure out what works best.
Bust your butt and listen to the strong guys on this thread, and it’s not a problem.
[/quote]
Will do.
Yesterday was ME lower.
Rack pulls from just below the knee
135x3
185x3
225x3
245x3
275x3
285x3 PR (my last time rack pulling, I pulled 285 from above my kneecaps)
265x3
265x3
Bulgarian split squats 3x10@20’s I went light and focused on form because one leg work had been bothering my knee.
Good Mornings barx5 then I quit the set. Pulling took to much out of me to do any gm’s.
45 degree hyper 3x10@25
decline sit ups on the 3rd setting 10@25, 10@30, 9@30
Cable Woodchops 3 sets, too tired to do anywhere near what I usually do
1 hour, 1 minute
While pulling the pr, I ripped a couple of callouses off of my hand for the first time. I’m starting to learn how to push out my belly and stabilize my abdomen. It makes a huge difference. The the pulls left me really weak, so most of my assistance work was crap.
Deadlift Off Boxes
300x4x1
350x4x1
405x4x2
460x3x4
Lunge
135x5/5x5
Decline Sit-up
BW+25x14x1
BW+25x10x2
The boxes for the second round of deadlifts had the bar about three inches below my knees. I’m not sure I’ve ever done this much deadlift volume. It hasn’t seemed like an issue since my pull goes up right along with my squat max in a 6:5 dead:squat ratio. I found an issue. I’ve never shied away from grip work. I have all the Captain of Crush grippers and I am currently working on lifting the York Blob. I never use straps for anything. Oh my god did my hands hurt at the end of the rack pulls/deads off boxes. I have some IronMind lifting straps in my bag that I’ve never used and I was VERY close to breaking down and busting them out.
