DE Lower
Box Squats Green Bands
45x2
95x2
135x2
155x2
185x3x2 - I felt too slow
165x5x2 - Good shit
Speed-Pulls
335x6x1
Front Squats
135x8
185x4x6
GHR - Natural. I push off the bench for a little help.
3x8
Standing Ab-Pulldowns
120x6
125x6
130x6
135x4
This was a good workout. I feel spent. Those green bands took a lot out of me.
11/9/07 DE/ME/RE Full Body Whosis Macallit
A)DE 12" Box Squat, w/o jumpstretch bands for once
Bar x some
135 x 2
185 x 2
225 x 2
245 x 2
265 x 2
275 x 2, 2, 2
B)ME DL, was supposed to be DE DL
135 x 3
225 x 3
315 x 3
405 x 1
455 x 1
500 x 1 easy
520 x 1 most since March or something
530 x 1 +5 lb. PR
C1)Flat DB Press
50 x 5
100 x 3
120 x 6, 6, 6, 6
C2)H.S. Chest-Supported Iso-Row
180 x 5
390 x 6, 6, 6, 6
D)Hanging Pikes x 12, 12
NOTES: I’m just pleased as shit to get two PRs on main lifts in one week, especially when they were the two lifts I feel like I’ve been beating my head against for 8 months or so.
Practicing my DL “technique” pretty much everyday with 135 has done a lot to make it consistent and therefore, trustworthy. We have a nice dl/oly platform and a bar we leave bumper plates on so I can practice whenever I want. I definitely pull best with my hips high–not stiff-legged, but pretty high.
My plan, if you can call it that, was to pull some singles at 405 then maybe do an all-out set of reps. Things just felt light and fast and one must take advantage of such times. I remained calm even for the 520 and 530 attempts, and I was probably good for a few more pounds since 530 didn’t even feel sticky, but I really wanted to end on a successful note so I called it good.
Bodyweight was 224 this morning, and one of my clients that’s been with me for a year or so thought I looked more “fit” than I ever had. “You know, not just bulky and blocky, but fit.” Abercrombie & Fitch, here I come! Now, will someone shave my back, chest, legs and arms, and give me some more hair for my head? Wait a minute, maybe they’re doing back hair transplants…
11/9/2007 ME lower
box squat 14"? w/ reverse band
135 x 5
185 x 5
225 x 5
275 x 3
315 x 3 (belt)
335 x 1
365 x 1
385 x 1
405 x 1
425 x 1 baseline PR
arched back GM (belt)
225 x 5, 5
275 x 5, 5
decline situps hands behind head
3 sets
Worked out with novaeer again. I’m going to join his gym so we can keep working out together. He said the band tension took about 95 off the bottom of the squat. It’s still by far the most weight I’ve had on my back and it felt pretty good. I had a little bit left in the tank I think. I expect good things from the box squats.
[quote]Carnak wrote:
11/9/2007 ME lower
box squat 14"? w/ reverse band
135 x 5
185 x 5
225 x 5
275 x 3
315 x 3 (belt)
335 x 1
365 x 1
385 x 1
405 x 1
425 x 1 baseline PR
arched back GM (belt)
225 x 5, 5
275 x 5, 5
decline situps hands behind head
3 sets
Worked out with novaeer again. I’m going to join his gym so we can keep working out together. He said the band tension took about 95 off the bottom of the squat. It’s still by far the most weight I’ve had on my back and it felt pretty good. I had a little bit left in the tank I think. I expect good things from the box squats.[/quote]
Thats awesome man, you two should really help each other make great progress.
DE Lower 11/09/07
Box Squat
195 8x2
Speed Pulls
285 10x1
Lat Pulldowns
120 3x8
Kneeling rope crunch
70 3x15
thats it…
Got my 2nd ART session done this morning, arm fells AWESOME wow I should have done this months ago… The DR initially said it might take 3-4 visits but he said its fine after the 2nd so I think thats a good sign he is good and not just milking me for my cash. He said he worked on a powerlifter who benches 800lbs on Wednesday
Both my DE moves I upped the weight 10lbs from last week, still felt real fast. Probably go up another 5-10lbs next week. Keeping all my stuff to two main moves than 1-2 smaller stuff. With events on Sunday this will keep me from over training I think.
Got my tire to my new house finally so tire flips on Sunday! Can’t wait.
11/10/07 - Upper (RE)
A) Flat Bench
barx20
95x12
135x8
185x5
225x3
295x6
295x6
295x6
295x6 (PR +10lbs for set/rep scheme]
B) Decline Close Grip Bench
135x10
235x12
235x10
235x10!!
C) Seated Overhead Barbell Lockouts Pin #8 (from top of head)
95x6
135x6
185x6
205x6 (baseline PR)
225x5.9997 (so close) (baseline PR)
D) Concentration Curls
50x6
60x5
60x5
60x5!
E) Shoulder Rehab
Light Band BTN Pullaparts
Light Band Dislocates
Light Band Face Pulls
Light Band Pushdowns (bloodflow)
Pec Stretch 90/90
Pec Stretch 90/0
Biceps Tendon Stretch
Wall Slides
Good day today. I completely lost my arch on the third set of Flat Bench. I had to rack the weight after the 4th rep and reset. I was wearing shorts that were slippery, and my shirt had a logo on the back that was sliding as well. Bad choices, but still hit a PR for set/rep scheme. Also noticed a beautiful 3 inch long by 1/2" wide stretch mark on both sides of my chest. This can only be good news!
Tried to do some JM Pressing today, but the elbows were screaming, so I opted for Decline Close Grips instead. Added 10lbs over last week, and these were challenging, especially after the benching.
Today was the first time I had tried the Overhead Lockouts, and I really liked them. I thought I’d be pretty fried by the time I got to them, so I started way too light. 185 was work, 205 was very challenging when I got out of the groove, and 225 was more than enough. I did everything I could to lock out that 6th rep, but it just stalled for a good 4 seconds. I tried twice more to lock it out, and there was nothing left.
My upper body is ready for a deload, but my lower is screaming for a PR, so I’ll listen to the lower, and play the upper by ear.
[quote]Carnak wrote:
11/9/2007 ME lower
box squat 14"? w/ reverse band
425 x 1 baseline PR
arched back GM (belt)
225 x 5, 5
275 x 5, 5
Worked out with novaeer again. I’m going to join his gym so we can keep working out together. He said the band tension took about 95 off the bottom of the squat. It’s still by far the most weight I’ve had on my back and it felt pretty good. I had a little bit left in the tank I think. I expect good things from the box squats.[/quote]
Nice job! Great to have a training partner like him. You guys should be able to push each other to a new level. Good work on the Box Squats. I haven’t tried the reverse band yet, but the regular ones on a 14" box have really helped my Squat, and presumably my DL as well (will find out on Monday).
RE Upper
Bench
210x3x8
210x1x7
210x1x6
DB Overhead Press
65x0
Lat-Pull down
55x3x20
70x1x20
I only got 4 hours of sleep last night. It was my buddies birthday and I was out far too late drinking. On top of that I still feel wrecked from yesterday. I shouldn’t have lifted today. I did ok on bench considering how shitty I felt, but I had nothing left after that.
ME lower
Dynamic warm up, shoulder work, lat tower abs 10010
Reverse hyper 18010
Box squats 1" below parrell
13510
metal briefs
2253
3153
4051
metal pro suit straps down
5001
straps up
5501
6001
6501
Just got my suit back had velcro straps added, was having trouble getting parrell it was so tight. No problem now.
650 felt strong no knee wraps bellow parrell. Only had two other guys training so did not feel safe going over 650. Did a walk out with 750 to try and get my body used to more weight.
This was the best sqaut work out I have had in quite a while, may try to break 700 next saturday. Heading to a WNPF meet in the morning in Atlanta, my freind Jamie Davis is lifting he is going to try 800 600 600 in single ply equipment drug free, I will let you know how he does.
Sheiko #29 Week 3 Day 3
Squat
225x5x1
270x4x1
315x3x2
360x3x6
Bench Press
125x5x1
150x4x1
175x3x2
200x3x7
Pendlay Row and Dumbbell Bench Press Superset
200x5x5
60x10x5
Standing Press
115x4x5
Hanging Leg Raise
BWx12x3
BWx8x2
Good session. I am on pace to bump up my numbers on the squat and bench press after next week. I’m thinking I will drop the deadlift down and work on getting through the Wednesday sessions a bit quicker. I’ve been doing all of my squatting and benching on three minute intervals, but I tend to end up taking 4-5 minutes per set for deadlift. I think that leaving hanging leg raises and rows out of my program has contributed to my hands not being as tough/strong as they were previously. I’m going to add both back into the rotation.
[quote]Modi wrote:
Pemdas wrote:
I know that phill and meat used to do something like this. Something to keep in mind is that that they only trained 3 times a week and never did DE work. Plus, Phill is famous for his ability to handle high volume. If I were going to squat after deadlifting, I would probably pick something like leg press, hack squat, kneeling squats, high box squats or maybe front squats, but I would do these for reps as a supplement exercise. If I were going to deadlift after squating, I would probable pick rack lockouts, GMins, SLDL, RDL, or some other partial movement for reps.
The second exercise of a max effort day is usually called the supplemental exercise. It doesn’t have to be a squat or deadlift variation, but I believe it should target your weakness.
I’ve been having very good success with something like this. Follow along if you will…
Mon - Lower (ME)
Wed - Upper (ME)
Thurs - Lower (RE)
Sat - Upper (RE)
If my first movement on ME Lower day is a Squat in the 1-3 rep range, then my second movement (supplemental) is a DL variation for 3-4 sets of 6-8 reps. Then on Thursday I will begin with a different DL variation for 3-4 sets of 6-8 reps and follow it with a Squat variation (or a leg press) again for 3-4 sets of 6-8 reps.
If I begin Monday with some form of DL, I’ll follow it with some form of a Squat, and then on Thursday I’ll begin with a Squat and follow it with a DL. I make sure I don’t use my competition stance on both movements in the same day. So if I do my competition PL stance Squat, I might follow it with an RDL, a Rack Pull, maybe even a Sumo Deadlift, but I’ll save my Conventional Pull for another day.
I’ve been cycling my ME movement every 3 weeks. Week one I focus on triples, week 2 doubles, and week 3 singles. If at any time I feel like I have a big lift in me, I’ll take it rather than waiting for the week of singles.
[/quote]
Thanks for the input everyone. Genuinely appreciated.
I’m basically like what you guys mentioned about supplemental exercise selections. I’m pretty much on target with what you guys talked about, in general.
I just did Deads too long (I love deadlifting so much that it’s hard to stop 
)
THese days I’m only doing 3 days/week:
Mon: ME Upper (1RM for primary, secondary lift @8-10 reps range for maybe 3-4 sets as well as for 2-3 other exercises)
Th: ME Lower (same as mon)
Fri: RE Upper. (like 30-40reps/set and 3-4 sets per exercise)
Will try to add an RE Lower soon, but I don’t know if I get adequate recovery time these days.
THanks again for the checkup. FOr a moment I was kinda like…“Crap, what am I doing wrong??”
AD
[quote]Kalle wrote:
Thats awesome man, you two should really help each other make great progress. [/quote]
Yeah man, I’m really excited about having a good training partner.
[quote]Modi wrote:
Carnak wrote:
11/9/2007 ME lower
box squat 14"? w/ reverse band
425 x 1 baseline PR
arched back GM (belt)
225 x 5, 5
275 x 5, 5
Worked out with novaeer again. I’m going to join his gym so we can keep working out together. He said the band tension took about 95 off the bottom of the squat. It’s still by far the most weight I’ve had on my back and it felt pretty good. I had a little bit left in the tank I think. I expect good things from the box squats.
Nice job! Great to have a training partner like him. You guys should be able to push each other to a new level. Good work on the Box Squats. I haven’t tried the reverse band yet, but the regular ones on a 14" box have really helped my Squat, and presumably my DL as well (will find out on Monday).[/quote]
Box squats were something I was kinda scared to attempt by myself. The reverse band was cool - a little help off the bottom. Definitely see where this can help me. My form has gotten much better already I think.
[quote]Modi wrote:
11/10/07 - Upper (RE)
A) Flat Bench
barx20
95x12
135x8
185x5
225x3
295x6
295x6
295x6
295x6 (PR +10lbs for set/rep scheme]
B) Decline Close Grip Bench
135x10
235x12
235x10
235x10!!
C) Seated Overhead Barbell Lockouts Pin #8 (from top of head)
95x6
135x6
185x6
205x6 (baseline PR)
225x5.9997 (so close) (baseline PR)
D) Concentration Curls
50x6
60x5
60x5
60x5!
E) Shoulder Rehab
Light Band BTN Pullaparts
Light Band Dislocates
Light Band Face Pulls
Light Band Pushdowns (bloodflow)
Pec Stretch 90/90
Pec Stretch 90/0
Biceps Tendon Stretch
Wall Slides
Good day today. I completely lost my arch on the third set of Flat Bench. I had to rack the weight after the 4th rep and reset. I was wearing shorts that were slippery, and my shirt had a logo on the back that was sliding as well. Bad choices, but still hit a PR for set/rep scheme. Also noticed a beautiful 3 inch long by 1/2" wide stretch mark on both sides of my chest. This can only be good news!
Tried to do some JM Pressing today, but the elbows were screaming, so I opted for Decline Close Grips instead. Added 10lbs over last week, and these were challenging, especially after the benching.
Today was the first time I had tried the Overhead Lockouts, and I really liked them. I thought I’d be pretty fried by the time I got to them, so I started way too light. 185 was work, 205 was very challenging when I got out of the groove, and 225 was more than enough. I did everything I could to lock out that 6th rep, but it just stalled for a good 4 seconds. I tried twice more to lock it out, and there was nothing left.
My upper body is ready for a deload, but my lower is screaming for a PR, so I’ll listen to the lower, and play the upper by ear.[/quote]
Nice job Modi!
[quote]Mountainman2007 wrote:
ME lower
Dynamic warm up, shoulder work, lat tower abs 10010
Reverse hyper 18010
Box squats 1" below parrell
13510
metal briefs
2253
3153
4051
metal pro suit straps down
5001
straps up
5501
6001
6501
Just got my suit back had velcro straps added, was having trouble getting parrell it was so tight. No problem now.
650 felt strong no knee wraps bellow parrell. Only had two other guys training so did not feel safe going over 650. Did a walk out with 750 to try and get my body used to more weight.
This was the best sqaut work out I have had in quite a while, may try to break 700 next saturday. Heading to a WNPF meet in the morning in Atlanta, my freind Jamie Davis is lifting he is going to try 800 600 600 in single ply equipment drug free, I will let you know how he does.
[/quote]
Good luck at the meet, man. Let us know how it goes!
Yesterday
RE Upper
Incline DB Press warmed up with 25’s, 30’s, 35’s
30’sx18
30’sx15
30’sx16, failed on 17
three sets total reps: 49 (PR+3 reps)
1 Pullups +10x5, switched to underhand for +10x2x5, overhand again for +10x4
2 Facepulls pin 7x3x15
1 db decline extensions 15’sx15, 15, 13
2 hammer curls 20’sx15, 25’sx2x8
wrist roller
49 minutes
Today
DE lower
screwed around with some hang power snatches. Worked up to triples at 75 and 85. These are fun.
RDL’s 125x2x10, 125x8 (failing grip)
Decline Sit Ups 30x3x8, 30x6
four backwards car pushes on an incline
56 minutes
I think the regression in pullup performance was mostly due to fatigue because I just went to failure on the db bench and the torn up calluses on my hands which prevent me from taking a full grip.
I’m now doing an easy 10 overhand thumbless pullups as part of my warmup, and while the number in itself isn’t anything to be proud of, it means i’ve made a lot of progress. When I started lifting I could only do 3 underhand with 25 pounds less bodyweight.
The hang snatches are fun. I think I might keep learning how to do these.
11/11/07 Events
Tire Flip
6flips
4 mins rest
6 flips 62 seconds
10 mins rest
6 flips 58 seconds
wow my conditioning sucks, I felt like I was going to throw up a couple times. But I knew this was going to happen, I’ll just get it back up.
I think I broke my camera to, I tried to film the last set and it fell, now it says system error when I turn it on. Oh well it was old anyway.
I get a little confused on what to do on event day, I’d like to do 2-3 events… I need to get a yoke so I can alternate between farmers and yoke. and stones and tires. I also should get a sled so I can alternate between forward drags/bear crawls and backward drags.
I do all my deadlifting and overhead stuff during the week so I think I would be alright with all that.
11/9/07- Friday- ME DL
1)Deficit Deadlift (4")
135x5
225x4
275x2
315x1
365x1
410x1 (misloaded by 5lbs on one side)
460xMISS
2)Manta Ray Close-Medium Stance Squat
135x5 185x3 (225x3 x3 x3 x3)
Notes: This is twice in the past week that I’ve told myself I wouldn’t work up to a max if I didn’t feel very strong in the warmups…and I did it anyway. I really need to start paying more attention there and stop letting my ego get in the way. I had already done a solid ME squat workout earlier in the week, so there was no need to push to a deadlift max, espeically if it didn’t feel especially strong.
First time squatting with the Manta Ray, that thing isn’t easy, but it feels a lot better on my neck and shoulders than the bare bar.
-Matt
[quote]Kalle wrote:
11/11/07 Events
Tire Flip
6flips
4 mins rest
6 flips 62 seconds
10 mins rest
6 flips 58 seconds
wow my conditioning sucks, I felt like I was going to throw up a couple times. But I knew this was going to happen, I’ll just get it back up.
[/quote]
Nice job on the tire since ya havent done it in a while!
At least you just felt like you were going to puke.
Whats your tire weight?
Maybe I’ll start timing myself too since I already made my 6 flip goal, uphill and downhill.
Get a new camera so I can see your technique.
please 
c.
[quote]c. wrote:
Kalle wrote:
11/11/07 Events
Tire Flip
6flips
4 mins rest
6 flips 62 seconds
10 mins rest
6 flips 58 seconds
wow my conditioning sucks, I felt like I was going to throw up a couple times. But I knew this was going to happen, I’ll just get it back up.
Nice job on the tire since ya havent done it in a while!
At least you just felt like you were going to puke.
Whats your tire weight?
Maybe I’ll start timing myself too since I already made my 6 flip goal, uphill and downhill.
Get a new camera so I can see your technique.
please
c.
[/quote]
Thanks c.
My tire is a 23.5/25 so probably somewhere between 450 and 650 I need to weigh it… I have another tire which I think is 1100 lbs or more Id like to flip that sometime next year I haven’t even tried it yet.
yup tire flip is a timed event so I gotta get fast… conditioning was the limiting factor today. I felt plenty strong.
I want to soon but I have no idea when I’ll be able to. Probably January. I tried to film it today but it was ugly anyways. I didn’t feel explosive. I did alright for first time in in a few months though.