[quote]Mountainman2007 wrote:
Nice job modi. I think you should increase those goals, sounds like 500 is right around the corner![/quote]
Thanks man, I set those goals back in January, so I was pretty well right on track. 5 plates will be the next short term goal followed shortly thereafter with 500.
I’m testing my DL over the next couple of weeks. Once I’m done with that, I’ll think about the new round of long term goals. The ever elusive 405 bench is definitely a goal, even if it means bulking to 275 to get it!
A. Standing Dumbbell External Rotation
15 x 2 sets x 20 reps
B. Paused Bench Press
135 x 8
155 x 5
175 x 3
195 x 1
210 x 0
200 x 0 180 x 3 (PR +5 lbs)
C. Dumbbell Incline Bench Press
65 x 3 sets x 8 reps
65 x 1 set x 7 reps
D. Bent-Over Dumbbell Row
90 x 5
90 x 12 (added straps)
95 x 8
E. Hammer Strength Iso-Lateral Row
230 x 4 sets x 8 reps
F. Hercules Curl
70 x 4 sets x 8 reps
Today was a long session for me at the gym. I walked in and there was a curler in our only power rack so I had to wait for him to get done. I think my progressed have stalled on paused bench so I’m going to switch to something else next week. I haven’t figured out what though.
Other than that, I did things here and there, just basically adding a lot of volume to my session, since a max PR didn’t happen today.
Does anyone have a suggestion on a bench ME alternative to do by yourself? I have a hard time unracking an incline bench with any significant amount of weight and there aren’t any decline benches that I can pull into the power rack. Bench is the thing that I hate the most training by myself.
I’m considering bottom-up presses and just a regular bench press, but I’ve been flat on my back in that rack for a while now so I’m looking for something to change it up. Maybe I’ll give floor presses a try, but I’m not sure how it’d be if I fail a lift. I suppose I can worm my way out from under the bar with plates on the side if I get stuck?
A. Dips
bwx10
bw+25x8
bw+70x6(PR of some kind)
bw+70x6
bw+70x6
bw+70x4(BAH)
bw+50x8
B. Wide grip Pullups
BWx8
BWx8
BWx7
BWx6
BWx6
C. Military Press
135x8
135x7(Don’t know what happened here)
135x8
I’m just not very good at Military Press as of right now.
D. Bent over rows
160x10
190x8(PR + 5 lbs)
190x8
190x8
135x16(could have pushed over 20 but i was striving for good form on this set)
E. some random stuff while I was waiting for my girlfriend to get done
Speaking of my girlfriend, I must brag for a second. She is on the swim team (i’m a former swimmer) and I’ve been helping here with some weight stuff. She had never really done deadlifts before this year. Well today she did 3x5 with 160 and definitely had more in here. She’s just learning how to push herself in the weight room. She also did bw+20 for sets of 3 and 4 on pull ups. Not too shabby for a 130 pound girl who had never really lifted much till a few months ago.
Notes: Considering that I haven’t had more than 315 on my back in probably 6 weeks or so, I felt that this was quite good. My all-time best squat is 385 at 220, so 375 at 200 is definitely an improvement.
I got the 355 on tape for depth and the 375 from a wider shot to see where I stall. I’ll post them up later and ask what you guys think, but I got some interesting ideas from the 375. I stall absurdly high (probably about a 3 second standstill) and it looks EXACTALLY like a GM. I think that GMs in my squat stance is EXACTALLY what I need to bring my squat up.
There’s an APF meet on December 8th in Maine that I’m considering doing as long as I believe that I have a legitimate chance at going 385, 300, 500 at 198.
There’s an APF meet on December 8th in Maine that I’m considering doing as long as I believe that I have a legitimate chance at going 385, 300, 500 at 198.
Interested, Modi?!
-Matt[/quote]
Where did you see that meet listed? The only one I found on powerliftingwatch.com in Maine is the Nov 10th USAPL meet. There’s an APA meet on Dec 8th in CT, and another APA in NH on Jan 19th.
I thought you were supposed to be talking me into the AAU meet in Scituate. lol.
Do you have a link for the APF in Maine? Do you know where it is being held? Maine is a big state and there are a lot of hicks up there. Wouldn’t want to get lost in one of those backwoods towns, where the sheep run scared. (I’m from Maine so I can bust their balls).
seated cable row 120lbs 2x12
wrist curls reverse wrist curls with axle 2x10
rear delt raise 2x10
My bench should start coming along quick soon… I might do it as the first movement on RE day next week. My shoulders are already fried from the log overhead going into bench. Off to see an ART guy for a consultation. See if he can help my bicep and my glute/hamstring tie in area has been bothering me a bit lately.
Does anyone have a suggestion on a bench ME alternative to do by yourself? I have a hard time unracking an incline bench with any significant amount of weight and there aren’t any decline benches that I can pull into the power rack. Bench is the thing that I hate the most training by myself.
I’m considering bottom-up presses and just a regular bench press, but I’ve been flat on my back in that rack for a while now so I’m looking for something to change it up. Maybe I’ll give floor presses a try, but I’m not sure how it’d be if I fail a lift. I suppose I can worm my way out from under the bar with plates on the side if I get stuck? :-P[/quote]
If you want to try decline in the rack, just get an aerobic step, or a couple of plates and stack them under the end of a flat bench.
I press in a power rack quite often and just use the safety pins incase I miss a lift. I set it up so the bar touches the pins if I don’t arch, but with an arch I hit my chest first. Works great for board pressing as well. Rack lockouts are great in the cage as well. There’s nothing wrong with being on your back since your are trying to bring up your bench. Most of your exercises are going to be variations of the bench, so you want to pick movements that closely resemble your it.
Where are you stalling on your presses? You should pick your ME exercise based on that.
For a little variety:
1) Pick an angle, incline/flat/decline.
2) Pick a grip width, narrow/medium/wide.
3) Pick a range of motion, full or partial, if partial then how are you going to perform it? rack lockouts, board pressing?
4) Pick a resistance, straight weight, bands/reverse bands, chains.
5) Pick a rep range, singles, doubles, triples? Paused or touch and go?
11/5/2007 DE lower
box squat
warmup
185 x 2 x 9
205 x 2 x 3
deadlift
225 x 4
315 x 3, 3, 3, 3
back ext.
BW x 10 x 3
Met up with novaeer for a session today out at his gym. He was kind enough to give me some help with my form on box squat and deadlift. I used a belt for squatting for the first time in ages and I could really tell the difference in my form by the last sets. Thanks Brian!
There was a bad moment next to us this evening. A guy was doing lat pulldowns and the cable broke and he knocked himself on the head. I don’t imagine he found it very funny.
Got back from A.R.T not what I expected but I think it helped. It hurt BADLY when he was working on my bicep but I think thats a good thing… We’ll see.
Any one ever use ART before and have feedback on it?
ME upper
dynamic warm up, shoulder dislocators, dumbell clings, face pulls GB 220 V bar pull downs 10020 12520 upside down lat bar 12520 15010 chin ups10 dumbell press 50*10
band push downs, curls, clings, reverse hyper 180 210
lat tower abs 10010 2 sets
Good work out, felt strong, 455 was extremly fast, it felt like 405. I definetly had more in the tank but did not feel like I had enough for a PR so I stopped there.
[quote]Kalle wrote:
Got back from A.R.T not what I expected but I think it helped. It hurt BADLY when he was working on my bicep but I think thats a good thing… We’ll see.
Any one ever use ART before and have feedback on it?[/quote]
My training partner gets ART done every few weeks for a pec tear he had a few years ago. He says it hurts a good bit when she’s manipulating him but it makes things a lot better a day or so afterward. Give it some time, you’ll feel a lot better after a couple of treatments.
[quote]novaeer wrote:
Kalle wrote:
Got back from A.R.T not what I expected but I think it helped. It hurt BADLY when he was working on my bicep but I think thats a good thing… We’ll see.
Any one ever use ART before and have feedback on it?
My training partner gets ART done every few weeks for a pec tear he had a few years ago. He says it hurts a good bit when she’s manipulating him but it makes things a lot better a day or so afterward. Give it some time, you’ll feel a lot better after a couple of treatments.[/quote]
Thats about what I figured, got my hamstrings/hips worked on to as they have been super tight lately. I wish my Doc was a she when doing that! LOL… I am going back Friday morning. Should be good as I do ME Lower tomorrow and ME Upper Thursday…
[quote]Kalle wrote:
Got back from A.R.T not what I expected but I think it helped. It hurt BADLY when he was working on my bicep but I think thats a good thing… We’ll see.
Any one ever use ART before and have feedback on it?[/quote]
I had ART done on my shoulders back in December. I did it twice a week for about a month. They were pretty torn up from push presses, and my bench had dropped drastically over a two week period. The ART sessions weren’t very painful for me, but within 2 weeks I felt very good, and by the 4th week my shoulders felt like new, he was actually working on my elbows by that point. It doesn’t have to be painful to work, it would probably depend on how bad the adhesions are.
[quote]Modi wrote:
Kalle wrote:
Got back from A.R.T not what I expected but I think it helped. It hurt BADLY when he was working on my bicep but I think thats a good thing… We’ll see.
Any one ever use ART before and have feedback on it?
I had ART done on my shoulders back in December. I did it twice a week for about a month. They were pretty torn up from push presses, and my bench had dropped drastically over a two week period. The ART sessions weren’t very painful for me, but within 2 weeks I felt very good, and by the 4th week my shoulders felt like new, he was actually working on my elbows by that point. It doesn’t have to be painful to work, it would probably depend on how bad the adhesions are.[/quote]
Yeah it wasn’t painful on my hips and hamstrings. But I have a tear in my bicep so it was obviously painful. Arm feels great today!
A. Olympic Squat
135 x 8
185 x 5
225 x 3
265 x 1 280 x 1 (PR +5 lbs)
290 x 0
265 x 1
265 x 1 230 x 3 (PR +5 lbs)
B. Good Morning
185 x 5
C. Glute-Ham Raise
BW x 4 sets x 8 reps
After a couple of weeks not progressing on box squats, I decided to switch to olympic squats. I thought I had made more progress as my max on box squats was 285. Unfortunately, I only got a 5lb PR for olympic squats. I guess a PR is a PR and I should be happy, but I was expecting a lot more. I used to have a +10-15lb carryover from box squatting to regular squatting, but it just didn’t happen today.
While doing good mornings, my lower back felt really strained, so I decided to take it easy today.
11/6/2007 ME upper
incline bench
bar x 20
135 x 8
160 x 5
185 x 3
210 x 2
235 x 1
260 x 1 PR (+10)
270 x 1 PR (+15)
250 x 1 super cake
DB bench
110 x 6 PR, 4, 3, 3
chinups
BW x 5, 5, 5, 5
face pulls #3 x 15 #6 x 15
Felt strong today. I changed my warmup scheme a bit so that my jumps were almost exactly 10% working up to the PR attempt. This felt way more comfortable once I got to the heavy sets and I’m going to keep this up. I’ve been a bit too random in my warmup weights so I’m going to apply this to all max attempts. I could have had 275 I think but I didn’t want to get greedy and ruin a good thing. That 250 flew up like it was nothing.
I can’t believe how many chinups I can do compared to any time in my life. Very pumped about training in general right now.
[quote]Tony Hsiao wrote:
Tuesday, 11/6/2007: ME Squat
A. Olympic Squat
135 x 8
185 x 5
225 x 3
265 x 1 280 x 1 (PR +5 lbs)
290 x 0
265 x 1
265 x 1 230 x 3 (PR +5 lbs)
B. Good Morning
185 x 5
C. Glute-Ham Raise
BW x 4 sets x 8 reps
After a couple of weeks not progressing on box squats, I decided to switch to olympic squats. I thought I had made more progress as my max on box squats was 285. Unfortunately, I only got a 5lb PR for olympic squats. I guess a PR is a PR and I should be happy, but I was expecting a lot more. I used to have a +10-15lb carryover from box squatting to regular squatting, but it just didn’t happen today.
While doing good mornings, my lower back felt really strained, so I decided to take it easy today. [/quote]
Good job Tony! I had a similar kind of day with deadlifts two weeks ago. We have to just get accustomed to taking our PRs and running with them, no matter if they fall short of what we expected. PR is a PR!
