Just got back from Atl WNPF meet, Jamie kinda had a rough day he had injured his knee last week and had not gone heavy in a few weeks. Overall he did very well, judging was very strict, long pauses, deep squats. He won the 300 class with a 678 squat 551 bench and 562 dead lift! Those a good numbers life time drug free, single ply.
11/11/2007 ME upper
fat bar board press
bar x 8
115 x 7
155 x 5
205 x 3
245 x 3
3 board
275 x 3
305 x 1
335 x 0
335 x 0 (so close)
4 board
335 x 1
355 x 0
335 x 1
pin press #7
225 x 5
315 x 3
335 x 3
365 x 3
First time using a fat bar - this fucker is almost 3" in diameter so it’s a fair bit different. We weren’t sure what it weighs so we’re just going with 65 but it could be higher. Worked a lot on my technique. I could have hit that first 335 had I done things right the first time. I wasn’t letting it sink in either. The pin presses felt ridiculously easy by comparison.
We didn’t get any assistance in because we ran out of time so we’ll probably add something in tomorrow with DE lower.
11/11/07- Sunday- Bench Tech/Assistance
1)Bench Press (first rep pause)(feet flat in front, comp grip)
(barx12 x12 135x5 185x3) 205x3 x3 x3 x3 x3 x3
2a)BB Standing Military Press
(barx12) 135x6 145x5 150x5
2b)Medium Grip Chinups
BWx17 x12 x9
3a)Seated DB Lateral Raise
35x15 x12 x10
3b)Prone Grip Chest Supported Paramount Machine Row
STACKx11 x10
Notes: Bench technique felt pretty good. It’s a bit late too add in a ton of work for my shoulders, but I’m going to put some in anyway since I DO believe it to be a weakpoint.
My best military press was done this summer with 155x4, but judging from today, that would be easy to match. I probably would have been better off with a seated military in terms of the carryover to my bench, but I didn’t have one available.
[quote]Matt McGorry wrote:
11/9/07- Friday- ME DL
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.
-Matt[/quote]
I know what you mean. I said the exact same thing on monday when I was deadlifting and also went for it. I knew before I even tried it that it wasn’t the day, but god forbid I listen to my body.
[quote]Pemdas wrote:
Matt McGorry wrote:
11/9/07- Friday- ME DL
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.
-Matt
I know what you mean. I said the exact same thing on monday when I was deadlifting and also went for it. I knew before I even tried it that it wasn’t the day, but god forbid I listen to my body. [/quote]
I’ll “third” this general sentiment as I’m as guilty as everyone else who is guilty of it.
AD
[quote]AlphaDragon wrote:
Pemdas wrote:
Matt McGorry wrote:
11/9/07- Friday- ME DL
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.
-Matt
I know what you mean. I said the exact same thing on monday when I was deadlifting and also went for it. I knew before I even tried it that it wasn’t the day, but god forbid I listen to my body.
I’ll “third” this general sentiment as I’m as guilty as everyone else who is guilty of it.
AD[/quote]
I don’t even want to talk about it.
Shit.
11/12/07 - Lower (ME)
A) Conventional DL
135x8
225x5
315x3
405x2
495x1
545x1
610xmiss (hitch)
605xmiss
495x1
B) Front Squat
135x6
225x6
255x5 (PR +1 rep)
275x4 (PR+10lbs)
C) Pendlay Rows
135x6
225x6
245x6
265x6 (PR?)
Decline Weighted Sit Up
+35x10
+70x10
+70x10
+70x10
Argh. I talked myself into it. I’ve been making great progress by cycling my lifts every three weeks, and focusing on hitting a triple on week 1, a double on week 2, and then going for a single on week 3. I was going to stick with that plan, but I just hyped myself up all weekend, and went for the single today. I hadn’t pulled anything over 495 for 2 months, and I got what I deserved.
610 started to come up nicely, but somewhere between the top of the knee and mid thigh, I started to hitch so I aborted. I dropped to 605 which still would have been a PR, but it wasn’t there. Even the 495 at the end felt heavy after that. Back to the drawing boards.
Front squats felt good and solid, hadn’t hit these for a while, so I managed to somewhat salvage the day with a couple of PR’s. And I think the Pendlay Row was a PR too, but will have to go back through the records to check that one.
I’m not sure whether I should have just finished the 610 and called it a PR with a hitch, or if I took the right approach. Actually the right approach would have been to take the triple today and do what’s been working for me for the past few months. Shit again.
Monday, 11/12/2007: ME Bench
A. Closed-Grip Bench Press (pinky on ring)
135 x 8
155 x 5
175 x 3
195 x 1
205 x 1
210 x 1 (baseline PR)
200 x 1
200 x 1
180 x 3 (baseline PR)
B. Dumbbell Incline Press
65 x 4 sets x 8 reps
C. Bent-Over Dumbbell Row
85 x 2 sets x 8 reps
D. Hammer Strength Iso-Lateral High Row
230 x 4 sets x 8 reps
E. Face Pull
50 x 4 sets x 25 reps
F. Hercules Curl
70 x 3 sets x 8 reps
70 x 1 set x 7 reps
Today was a fun day at the gym, doing stuff here and there. I switched my bench movement to close-grip bench and I was able to get to 210 today. I haven’t maxed out in the bench recently and my previous max for paused benching was 205.
So, I’m guessing that I’m probably a very tricep-dominant bencher as opposed to chest-dominant since my close-grip is near or at my regular bench with my index finger on the rings. Is this normal? How do regular bench compare to closed-grip bench for y’all?
11/12/07 RE Upper
2" Axle strict press (powerclean first rep)
110x6 or 7
130x6
140x4 PR+1 rep
110x10 PR+10lbs
Flat bench
135x6
155x3 felt like garbage quit while I am ahead…
Curl mega set
wrist curl, reverse wrist curl, curl all with axle
40lbs 2x10
Was done but my roommate was in the shower so I did some cable rows…
70x15
120x15
I just felt like garbage today… I got a bad headache shortly before it was time to lift and have been sweating profusely not in a good way… might as well rest up for ME Lower tomorrow.
Lucky to salvage some cheap PR’s from the session, damn my strict press with an axle(or barbell) sucks…
[quote]Tony Hsiao wrote:
Monday, 11/12/2007: ME Bench
A. Closed-Grip Bench Press (pinky on ring)
So, I’m guessing that I’m probably a very tricep-dominant bencher as opposed to chest-dominant since my close-grip is near or at my regular bench with my index finger on the rings. Is this normal? How do regular bench compare to closed-grip bench for y’all?[/quote]
I wouldn’t consider pinky on rings to be close grip. That’s actually what I was using for my competition grip up until recently, and there doesn’t seem to be much difference for me between that grip and middle finger on the rings.
For my close grip, I move my hands in so my index finger is right where the knurling stops and the middle part of the bar gets smooth. Try this grip, and if it’s close to your regular bench, then you’ll know how much triceps you are using when you bench.
[quote]Modi wrote:
Tony Hsiao wrote:
Monday, 11/12/2007: ME Bench
A. Closed-Grip Bench Press (pinky on ring)
So, I’m guessing that I’m probably a very tricep-dominant bencher as opposed to chest-dominant since my close-grip is near or at my regular bench with my index finger on the rings. Is this normal? How do regular bench compare to closed-grip bench for y’all?
I wouldn’t consider pinky on rings to be close grip. That’s actually what I was using for my competition grip up until recently, and there doesn’t seem to be much difference for me between that grip and middle finger on the rings.
For my close grip, I move my hands in so my index finger is right where the knurling stops and the middle part of the bar gets smooth. Try this grip, and if it’s close to your regular bench, then you’ll know how much triceps you are using when you bench.[/quote]
I agree, I use pinkies on rings for all my benching, to work my tri’s more but still get some chest in it. I say close grip is any grip where your forearms are in a straight line with your elbows tucked, if your arms flare out a bit its not close grip.
Good benching! I want to go for a 1rep max in the bench in the next month or two…
ME Lower
Squat
45x??
95x5
135x5
185x3
225x3
275x3
315x1
365x1
385x1
425x1 10lb PR
425 was hands down the hardest set of my life. I rack the weight and started to lose my vision, my legs started vibrating and my back wasn’t feeling so great. However, my buddy Brian was watching and he said that I had good form the whole time, so I am happy about that.
I had lie down for a good 15 mins.
Back Extensions
3x20 - need to get some blood flowing into my lower back.
Kneeling Squats - First time doing these, so I was just feeling them out.
135x10
185x8
225x8
275x8
295x8
Nice, I felt them real good in my glutes, which was what I was going for in the first place.
Back Extensions
70x5x8
Standing Ab Pulldowns
120x4x8
DONE…damn am I tired. I think that I need give my back a little break.
[quote]AlphaDragon wrote:
I’ll “third” this general sentiment as I’m as guilty as everyone else who is guilty of it.
AD[/quote]
wowwwww…i can’t remember the last time i saw that avatar. props.
ME UPPER
Dynamic warm up
Lat pulls inverted bar, v grip bar,
shoulder dislocaters, clings. scare crows
Lat tower abs, reverse hypers
flat bench
bar10
9510
13510
1853
225*1
3 board
2751
3151
3651
4051
4551
felt strong but elbows were killing me so I stopped there
31510
[quote]ericbyrnesjr wrote:
AlphaDragon wrote:
I’ll “third” this general sentiment as I’m as guilty as everyone else who is guilty of it.
AD
wowwwww…i can’t remember the last time i saw that avatar. props.[/quote]
THank ya. 
[quote]Modi wrote:
AlphaDragon wrote:
Pemdas wrote:
Matt McGorry wrote:
11/9/07- Friday- ME DL
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.
-Matt
I know what you mean. I said the exact same thing on monday when I was deadlifting and also went for it. I knew before I even tried it that it wasn’t the day, but god forbid I listen to my body.
I’ll “third” this general sentiment as I’m as guilty as everyone else who is guilty of it.
AD
I don’t even want to talk about it.[/quote]
I hear ya.
I’ve been trying to listen to my body this week (very sick) and have taken my first training day off (monday)…I’m SO tempted to make it up today (even though I’m not much better than yesterday)…
AD
Sheiko #29 Week 4 Day 1
Squat
225x5x1
270x4x1
315x3x2
360x3x5
Bench Press
140x5x1
165x5x1
190x4x5
Chin-up and Dumbbell Bench Press Superset
BWx10x5
60x10x5
Dip
BWx8x5
Front Squat
180x5x2
225x4x2
270x3x3
Hanging Leg Raise
BWx13x3
I may switch to weighted chins for 5x5 next week. There was no way I was going to get a fourth set of 13 on the hanging leg raise, so I decided to call it a day. The bench press and squat sets went fine. I talked to “incredibly flexible redhead” for a while and found out she has a different name that doesn’t describe her traits. Normally I keep the talking to a minimum, but I forgot my iPod and she is quite attractive.
Must…resist…urge…to…go…to…
gym…must…resist…
GRAGH!!
Do 100 bodyweight squats in as little time as possible. That’ll help suppress your urge to go to the gym.
Tuesday, 11/13/2007: ME Squat
A. Squats
135 x 8
185 x 5
225 x 3
275 x 1
285 x 0
285 x 0
265 x 1
265 x 1
235 x 3 (PR +5 lb)
B1. Glute-Ham Raise
BW x 4 sets x 8 reps
B2. Lat Pulldown
115 x 3 sets x 15 reps
115 x 1 set x 10 reps
C. Reverse Hyperextension
BW x 10
Today was yet another bummer session. I missed 285 twice, both times getting it up about 1/3 of the way and then getting stuck. I was optimistic about hitting that weight since I box squatted it before, but I just couldn’t grind it out. I thought I was close, real close, if I can just get past that sticking point. My back off sets were pretty easy and the triple at 235 was cake. It’s always fun to have a PR in the back pocket for days like today.