Started with Speed Boxsquats and double minies
Bar/5 132/3 x2
removed Bands
Boxsquat
raw
220/3 264/3 EASY almost explosive
Added suit, straps down
319/1
341/1 363/1 PR
No problem, almost easy… still something in the tank.
Last week I failed at it and this is my competition max in full gear.
Then
(Power?)Snatches from the Hang
Bar/5 - 66/5 - 88/5 - 110/5 - 1103
RDL
3x4-6
Exhausted
Standing Pulldown Abs
Reverse Cable Side Bend
Somehow I managed to get back to the changing room and also got home, althuogh I felt sick and tired and totally exhausted.
Woah freaking good time.
Shot some Videos, but the Software of my Cellphone doesn’t work
Thanks guys. Wish I had my phone, I’d take a video today. I’m going to get somebody to take a look at me as I am doing these just to make sure. I’ll report later on how I do. I plan to start with the bar, and keep on adding weight until the guy tells me I lose my arch.
Question: I’m thinking pin presses will help me regain my strength a little quicker. If I have muscle memory on my side, moving heavier weight should help me get back to where I was even if its a shorter ROM, correct?
Thanks for any input.
Shoulder still doing fine, hopefully I’ll make 4x6 245 next week.
It sure wont hurt will also take a lot of the brunt off the shoulder and get the body physically and mentally used to holding heavy loads.
[/quote]
That’s what I was thinking. I sort of like them too, I don’t know why I never really did them before.
Warmup
Front Squats Oly
Bar x bunch back, front, OH
135x5
185x5
225x2
245x1
265x1 PR
225x3
225x1
PR here, pretty slow, but no sticking point. Felt pretty good.
Deadlifts
135x5
225x4
315x4
365x3
405x3
I needed to be in different shoes here I think. I like having a heel under me to squat deep, but for deadlifts it messes up my form. I guess I need to start packing two pairs of shoes on leg day.
[quote]Matgic wrote:
I got a vid of my 300 bench attempt. Any suggestions on technique, set up, or anything of the like?
Perhaps if I had “pushed it to the rack” I would have made it. I’m sure if I had a spotter’s slight tap, it would have went up. Ah well.
-MAtt
Edit: My buddy pointed out to me that it sounds like the bar hit the pins on the bottom. At least on the right side. Not sure if the noise is a coincidence, but it didn’t feel like it hit to me. Who knows?[/quote]
DL Conventional from 4? box
Bar x ton
135 x 10
225 x 5
315 x 3
365 x 3
405 x 3
455 x 1
495 x 1
545 x 1
565 x 1
575 x 1
545 x 1
Front Squat
95 x 8
135 x 8
225 x 8,8,8
Leg Press
400 x 20 x 3 sets
Hanging Pike/Jackknife
Bw x 6,5,5,4,4,4
Back extension
Bw x 15,12,10
WOW!!! I hadn?t ever I think went for a deficit max pull in conventional stance was hoping for 5 plates and passed that up nicely. The 565 was HARD almost called it quits there as I started to get the drag it out Elvis leg shake on it but thought I had a touch more so went for 575. That was all I had was a long dog fight pull but nailed it. Then the drop set pull of 545 was just as killer as I was wasted.
Rest of the w/o was kind of doing what I could muster I was pretty spent. All in all great w/o and calling the 575 a PR for sure though it?s a first.
Benchpress (46 METAL Viking Presser, ) 1B=2"
1B: 220/3 231/3
0B: 242/2 (didn’t get 3rd rep) 253/X (retarded up the first rep and failed on the second)
1B: 254/2
My Plan:
Some “easy” paused singles@242 next wednesday. Then try again 253 for reps one week later. Then the same week sunday I do some more singles with my opener(guess I’ll take 242) and nothing more. The rest of the week I’ll rest maybe do some walking sauna and stuff and hope to get soem good lifts in the meet
Following:
Close Grip Ebnch
165/5 x5
Seated cable Row
5 Sets of Six
Military
2x5-6 and then with some momentum another 6
This is a ton better than last week (110x4) Muscle memory is a wonderful thing, though last week could have been an off day too.
BB Row
225x8
245x5
245x5
245x2
Seated Row
180x7,7,6
External Rotations
Pushdowns
Curls
Pretty Good workout, definitely getting my strength back, I didn’t do a ton of DB work before my shoulder problem, so I don’t know how close I am for sure. No differences between arms though.
[quote]cap’nsalty wrote:
Haha, you know you really went for a hard deadlift when you get the knee shaking going.[/quote]
LOL yes makes it hell to finish as well trying to concentrate and pull that last few inches when your gyrating and bouncing round, It has to be comical as hell for an observer but in the motion its damn damn annoying but yes you know your pulling hard. Well that and when you stain your shorts another great sign of an all out effort. LOL
1)Push Press
Bar x 20
95 x 10
115 x 5
135 x 5
155 x 3
185 x 1
205 x 1
225 x 1
245 x miss
245 x 1
225 x 1,1
2)DB Bench
80 x 12,12,10,8,5,6
3)Lat pull Down
150 x 12
180 x 8
210 x 7,5
180 x 7
150 x 10
4)Decline DB Tri Extension
30 x 10,7
25 x 8,7,5
20 x 10
5A) Cable Lat Raise
20 x 15 (3sets)
5B) side bends
150 x 15 (3 sets)
5C) Cable External Rotation
20 x 12 x 3 sets
Drop set of cable curls
OK my Push press still sucks but got a 20lb PR so that?s good heck it?s a PR still mainly form not getting the transfer from the legs and trying to muscle it up. Then when I die its on the lock out the first 245 was just short and barely got the second. Have to say this is great though for the tri?s. All in all happy with getting a PR of 20lbs but not happy over all.
The rest of the w/o was good to OK I was beat not much sleep last night only 4 hours but gotta do what you gotta do. Arms and shoulder were pumped to all heck after this w/o. Toatl time just over an hour
Havent done near enough DB benching need to do more of that for sure.
Oh Gym owner thanked me saying its nice to see someone actually weight train DL. OHG press, clean etc and if doing vanity exercises its after the real work is done. Have to say she?s a cool gal.
thanks so much for sharing your work outs so consistently, I have learned a lot from them…I have a question. The assistance exercises such the ones for lats I am unsure how to approach at times - I mean the weight and rep scheme because on the videos Louie says to do work them heavily. I see you often do reps of ten and then reps of seven sometimes. Do you ever work lower than five or six or do you generally like to stay in the range of 8-12 for hypertrophy. Does the rep scheme for lats vary on different days ME, DE or do you like to work them heavily on both days. Thanks again
[quote]Naphta wrote:
Thanks guys. Wish I had my phone, I’d take a video today. I’m going to get somebody to take a look at me as I am doing these just to make sure. I’ll report later on how I do. I plan to start with the bar, and keep on adding weight until the guy tells me I lose my arch.[/quote]
If you keep your chest up and your head straight, you should feel the arching going on. This will help you know what a good arch feels like for other things. Get the feel down.
Me I mix it up but in general if im goping heavy or doing an ME day I do assistance lighter for reps as Im damn spent as in my CNS and I just cant go heavy anymore one much of anything that day but can ring out some reps
Then on the other day of the week be it DE, RE what ever I usually go heavier even going up to a 1RM in a weighted chin etc. or doing sets of 3-5 HEAVY In other words I like to mix it up much like the main moves and think in pulls etc at least for me being STRONG and the endurance/repetition and hypertrophy are key.
Other than that as for choice of movement I have thing on my must do list. like chins/lat pull downs are a must once a week be it Heavy weighted, BW or Lat pull down for reps. I OH press every week, I BO row some form every week, squat DL and bench of course every week. then add on the further weak points. Does that help at all ??
oH and then there are time that are just freaky and Ill do say Heavy GM’s after squats just for shits and giggles that day cause the sun was shining on my butt and was feeling good the moons were aligned.
Phill
[quote]Footsolider88 wrote:
Hey Phil,
thanks so much for sharing your work outs so consistently, I have learned a lot from them…I have a question. The assistance exercises such the ones for lats I am unsure how to approach at times - I mean the weight and rep scheme because on the videos Louie says to do work them heavily. I see you often do reps of ten and then reps of seven sometimes. Do you ever work lower than five or six or do you generally like to stay in the range of 8-12 for hypertrophy. Does the rep scheme for lats vary on different days ME, DE or do you like to work them heavily on both days. Thanks again [/quote]
[quote]Phill wrote:
Hell thanks for looking at them.
Me I mix it up but in general if im goping heavy or doing an ME day I do assistance lighter for reps as Im damn spent as in my CNS and I just cant go heavy anymore one much of anything that day but can ring out some reps
Then on the other day of the week be it DE, RE what ever I usually go heavier even going up to a 1RM in a weighted chin etc. or doing sets of 3-5 HEAVY In other words I like to mix it up much like the main moves and think in pulls etc at least for me being STRONG and the endurance/repetition and hypertrophy are key.
Other than that as for choice of movement I have thing on my must do list. like chins/lat pull downs are a must once a week be it Heavy weighted, BW or Lat pull down for reps. I OH press every week, I BO row some form every week, squat DL and bench of course every week. then add on the further weak points. Does that help at all ??
oH and then there are time that are just freaky and Ill do say Heavy GM’s after squats just for shits and giggles that day cause the sun was shining on my butt and was feeling good the moons were aligned.
Phill
Footsolider88 wrote:
Hey Phil,
thanks so much for sharing your work outs so consistently, I have learned a lot from them…I have a question. The assistance exercises such the ones for lats I am unsure how to approach at times - I mean the weight and rep scheme because on the videos Louie says to do work them heavily. I see you often do reps of ten and then reps of seven sometimes. Do you ever work lower than five or six or do you generally like to stay in the range of 8-12 for hypertrophy. Does the rep scheme for lats vary on different days ME, DE or do you like to work them heavily on both days. Thanks again
