ME Upper 11/1/07
Regular Bar Overhead Press from the rack
barxlots
135x6
155x3
185x1
205x1 PR+5lbs
Thats it… tried to do some other stuff but I am exhausted and hardly ate today so I was happy enough to get any lifting in, a 5lb PR I will take and run with on a day like today.
Time for food and rest.
11/1/2007 DE lower
box squat
95 x 5
155 x 2 x 8
Deadlift
135 x 10
225 x 4, 2, 2, 2, 2, 3
pull throughs
#8 x 8
#11 x 10, 10, 12
pulldown abs
#14 x 10, 10, 10
I was so focused on speed on deads that I forgot to count on the first one. I definitely have a tendency to stick my ass up way to early. I was working hard on form and I think I really got some speed going in a proper groove near the end.
I feel really weak on box squats. Need lots of work there.
[quote]c. wrote:
AlphaDragon wrote:
By the way:
Has anyone any info on where Phill or MaurauderMeat has been lately? Seems like a few weeks since they last posted.
AD
They eloped.
what, you didn’t know? [photo]8453[/photo]
c.
[/quote]
Man, I wasn’t invited…I’m crushed.
AD
Hey guys,
I’m back on the ws4sb,
so far the past sixt weeks
floor press : 5@125
box squat : 5@250
close grip bench : 5@125
rack pulls : 5@320
good to see the thread is still on.
take care
vennie
Friday, RE Upper
Inc Flies (w/DB’s)
11.5kg (ea hand): x30, 21, 20, 20
Dips: Bodyx40, 34, 31, 26
Seated DB OHP:
16kg ea hand: 11, 10, 10, 8
Plate Pinches:
4.5kg plate.
rt: :81, :80, :54, :37
lt: :64, :64, :39, :37
11/2/2007 RE Upper
A1)Flat BB Bench
Bar x 8 or something
135 x 3
255 x 6, 6, 6, 6…5 lb. PR for set/rep scheme
A2)H.S. Chest-Supported Iso-Row, pronated grip
180 x 5
390 x 6, 6, 6, 6…10 lb. PR for set/rep scheme
B)Dips x 34
C)EZ Bar Jettison Curls (one continuous drop set)
60 + blue aerobics band x 9
60 x 9
Band only x 9
NOTES: Another short, sweet, productive upper body rep day. It seems alternating BB rep work with DB rep work is producing good results, at least with RE stuff. My bench press technique is also getting more and more consistent.
I thought the jettison curls were a PR for reps and still felt easier than normal until I realized I usually do 10. I was thinking it was 8. Oh well, I did good on the big stuff.
Bodyweight is still hovering between 222-227 each morning.
ME Upper
A. Flat Bench
95x8
135x8
165x6
185x3
205x2
225x1
250x1(5 lb PR)
235x1
235x1
195x9(PR +1 rep)
Thanks to advice from Modi and Novaeer I cut down on the volume before my max attempt and hit 250. I kinda got out of my grove and made it tought than it should have been but I’ll definitely take it.
B. Lockouts from pin 9
135x8
225x3
255x1
285x1(PR + 10 lbs)
295xmiss
275x2(PR +2 reps)
235x7(rep pr)
C. T-Bar rows
140x10
185x8(PR +10 lbs)
185x8
150x10
D. High rep dumbell rows
E.lean away lateral raises
30x12each
30x12each
30x12each
E. Some Curls
Friday, 11/2/2007: ME Deadlift
A. Sumo Deadlift
135 x 8
225 x 5
315 x 1
365 x 1 (PR +40 lb)
385 x 1 (PR +60 lb)
405 x 1 (PR +80 lb)
385 x 1
385 x 1
B. Rack Pull - Below Knee
405 x 0
315 x 1 (baseline PR)
405 x 0
C. Rack Pull - Above Knee
405 x 1
455 x 1
495 x 0
495 x 0
455 x 1
D. Angled Leg Press
540 x 2 sets x 8 reps
540 x 2 sets x 5 reps
Since I’ve been having a bad week, I decided to have some fun and smash my old sumo deadlift PR. Besides, AlphaDragon just did some nice sumo pulls yesterday so I can’t lag too far behind. 
I’ve been focusing on my conventional stance as of late and haven’t pulled sumo since August and my PR was set back in May, so it’s been a while. My previous sumo max was 325 and the 365 rep came up really easy. I didn’t want to overshoot and the 385 rep came up with some to spare. The 405 rep was a bit of a grind as the bar didn’t break the floor for half a second, but after it started up, I locked it out no problem.
After goofing around with sumo pulls, I tried rack pulling from just below the knee. For some reason, the setup just didn’t feel right. Since my knee was in the way, it felt like my whole body was leaning forward. I tried to lean back as far as I can to drive through the heel but I couldn’t move the bar at all. I’m not sure what to do with this lift as it seems like a technique thing and not a strength thing. I’ll probably give it another try though.
From my rack pulling from above the knee and leg press I can tell that I’m not quite back to normal. But still, I got a PR today and I’ll be happy with that.
DE Lower
Box Squats
225+purple
8x2 - These didn’t feel that fast today. I should have lowered the weight, but I didn’t.
Speed-Pulls
345x1x1 - The fuck fest continues. This felt like 500lbs.
f&@k f&@k f&@k f&@k f&@k f&@k
Whatever. Not a good day, so I practiced some other shit.
Fronts Squats 135
High Bar Squat 135
Hanging cleans 135
I wasn’t even keeping track of sets or reps.
DONE!
[quote]Tony Hsiao wrote:
Friday, 11/2/2007: ME Deadlift
A. Sumo Deadlift
135 x 8
225 x 5
315 x 1
365 x 1 (PR +40 lb)
385 x 1 (PR +60 lb)
405 x 1 (PR +80 lb)
385 x 1
385 x 1
[/quote]
Good shit!!
[quote]Tony Hsiao wrote:
Friday, 11/2/2007: ME Deadlift
A. Sumo Deadlift
135 x 8
225 x 5
315 x 1
365 x 1 (PR +40 lb)
385 x 1 (PR +60 lb)
405 x 1 (PR +80 lb)
385 x 1
385 x 1
[/quote]
Super dope, bro.
AD
11/2/07 DE Lower
Box squats
185lbs 8x2
Deadlifts
275lbs 10x1
Walking Lunges
100lbs 2x15
Good session, deadlifts felt REAL fast, I wore my chucks for the first time ever on deadlifts and I liked it, felt more stable. I also pointed my toes out more which I fell helped. I hate lunges…
[quote]Tony Hsiao wrote:
Friday, 11/2/2007: ME Deadlift
A. Sumo Deadlift
135 x 8
225 x 5
315 x 1
365 x 1 (PR +40 lb)
385 x 1 (PR +60 lb)
405 x 1 (PR +80 lb)
385 x 1
385 x 1
B. Rack Pull - Below Knee
405 x 0
315 x 1 (baseline PR)
405 x 0
C. Rack Pull - Above Knee
405 x 1
455 x 1
495 x 0
495 x 0
455 x 1
D. Angled Leg Press
540 x 2 sets x 8 reps
540 x 2 sets x 5 reps
Since I’ve been having a bad week, I decided to have some fun and smash my old sumo deadlift PR. Besides, AlphaDragon just did some nice sumo pulls yesterday so I can’t lag too far behind.
I’ve been focusing on my conventional stance as of late and haven’t pulled sumo since August and my PR was set back in May, so it’s been a while. My previous sumo max was 325 and the 365 rep came up really easy. I didn’t want to overshoot and the 385 rep came up with some to spare. The 405 rep was a bit of a grind as the bar didn’t break the floor for half a second, but after it started up, I locked it out no problem.
After goofing around with sumo pulls, I tried rack pulling from just below the knee. For some reason, the setup just didn’t feel right. Since my knee was in the way, it felt like my whole body was leaning forward. I tried to lean back as far as I can to drive through the heel but I couldn’t move the bar at all. I’m not sure what to do with this lift as it seems like a technique thing and not a strength thing. I’ll probably give it another try though.
From my rack pulling from above the knee and leg press I can tell that I’m not quite back to normal. But still, I got a PR today and I’ll be happy with that. [/quote]
Awesome job Tony, so do you fell your better at sumo?
11/2/07- Friday- Full Body
DELOAD
1)Medium Bar, Medium Stance, Back Squat (Nike Frees)
(45x8 135x5 185x3) 235x3 255x3 235x3
2A)RDL (3 sec pause at bottom)
(135x3 225x2) 275x5 x5
2B)Incline BB Bench (Medium Grip- ring finger on ring)
(barx12 135x5 175x3) 200x3 x3 x3
3A)Prone Medium Grip Body Rows (3 sec pause at bottom)
BWx23 x17 x15
3B)Pushup onto foam roller
BWx50 x40 x35
3C)Seated DB Lateral Raise
40x10 x6
BTW:
I have not had a good morning since before those Good Mornings from 2 days ago… 
“Sore” is not the word for it. 
AD
[quote]Pemdas wrote:
Good shit!![/quote]
Yep. At least something good happened this week for me. I had to set my goals really low but hey, I knew keeping an old PR in the back pocket will come in handy one of these days.
You’ve gotta snap out of your rut too. Let’s both have good weeks next week!
[quote]AlphaDragon wrote:
Super dope, bro.
[/quote]
After your pulls yesterday, I can’t be falling too far behind now, can I? Looks like our build and lifts are almost exactly spot on. It should be fun from here on out getting stronger together.
[quote]Kalle wrote:
Awesome job Tony, so do you fell your better at sumo?[/quote]
I’m not sure at this point. With sumo, I don’t feel the strain on the lower back as much. But when I hit a wall, I hit a wall. There’s no grinding it out. Using conventional, when I hit a wall, I can step on it a little bit more and the sucker will still come up. It’s either hit or miss with sumo. I do think that with all the squatting work, I’m getting better at recruiting my legs with a wider stance. I’m not ready to say I’m better at sumo just yet, but it’s catching up. 
I guess that’s a good problem to have, right?
[quote]AlphaDragon wrote:
I have not had a good morning since before those Good Mornings from 2 days ago…
“Sore” is not the word for it.
[/quote]
How many times do I have to tell you, stop doing “good nights”!
Sheiko #29 Week 2 Day 3
Squat
225x5x1
270x4x1
315x3x2
360x2x5
Bench Press
125x5x1
150x4x1
175x3x2
195x2x2
185x3x1
160x5x1
135x7x1
Chin-up and Dumbbell Bench Press Superset
BWx10x5
60x10x5
Squat
225x5x1
270x5x2
315x4x4
Decline Sit-up
BW+35x6x5
Per usual, bench press felt light. I’m thinking about bumping up the number the percentages are based on by 5lbs. Aside from the supersets, all sets were done at three minute intervals. I gave myself 4-5 minutes on the supersets.
11/03/07 - Upper (RE)
A) Flat Bench
barx20
95x12
135x8
185x5
225x3
285x6
285x6
285x6
285x6 (PR for set/rep scheme but not worthy of the bold print)
technique work…
315x1 (no leg drive)
315x1 (nice & fast, good legs, good arch)
B) Decline Close Grip Bench
225x12
225x12
225x14! (could be a PR, but haven’t tracked these)
C) High Pulley Rope Face Pulls
80x10
110x10
110x10
110x10
D) Concentration Curls
40x6
50x6
55x6
55x6!
Shoulder felt fine with pressing today. It is just a dull ache right now, and never even noticed it when I was lifting. I’ll keep doing what I’ve been doing for it.
I’ve been hitting ME Upper on Wed and RE Upper on Friday for the past two weeks because of time constraints, but was able to return to RE Upper on Saturday this week, and the extra day off felt great. 285x6 was a good weight, but can probably push this up next week as well. I wasn’t feeling the leg drive today, so I decided to do a couple of singles at 315 until I got the legs going. Second set felt great, so I called it there.
Didn’t do dips today because I knew it would aggrivate the shoulder so I went for Decline Close Grips instead. The first two sets felt realitively easy, so I shortened up my rest and went as close to failure as I could without eating the bar.
Had to finish some curls for the girls. I was super strict on the first two heavy sets, but got a little help from the back and shoulder on my last rep at 55. It is what it is.
[quote]Tony Hsiao wrote:
AlphaDragon wrote:
Super dope, bro.
After your pulls yesterday, I can’t be falling too far behind now, can I? Looks like our build and lifts are almost exactly spot on. It should be fun from here on out getting stronger together.
[/quote]
Agreed, bro.
Let’s kick butt!!