I thought I’d do a little GPP and do some shoulder rehab, but I had time to kill.
I hooked a pair of single handles (the ones with the canvas straps) to the Lat Pull, threw on a real light weight and just tried to work on engaging the lats. When I hit it right, I was tired pretty quickly from it, but when I was just a little off, I felt like I could do a 100 reps. Just trying to get the lats to do more work than the bi’s.
After seeing Pemdas use them, I decided that I wanted to try the kneeling squats. I’ve heard mixed things on them, and wanted to see how they felt. 135,225, even 315 felt rediculously easy, 405 felt like I had some good weight on my shoulders but I felt like I could have done another 10 reps easily. 495 was tough to get out of the J Hooks, but I got 10 and still had some left in the tank. I think I feel it in the upper portion of the glutes, but I’ll wait until tomorrow to pass judgement on this exercise, but it seems like I’ll have to use a shit ton of weight or do it after I’m already tired.
Front Squat
135x3
185x3
225x3
245x1 295x1 PR+10lbs!
Awesome session today, that was the first DL PR in along along time that I didn’t hitch the shit out of, I think I was good for another 10lbs but I didn’t want to push it, I’ll go for 440 in a couple weeks.
That front squat was awesome, stalled a bit midway but felt strong and locked it out much easier than the 285 last week. 315 very very soon!
I’ll put some videos up soon…
Stopped as I was very drained and fell like I need to take it somewhat easy.
[quote]Tony Hsiao wrote:
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.[/quote]
[quote]ChaseT wrote:
Do 100 bodyweight squats in as little time as possible. That’ll help suppress your urge to go to the gym.[/quote]
I may have to do that today. I’m feeling good enough to go, but I know that if I tax myself today I’ll not recover for a while.
Hopefully I can get my ME Upper in tomorrow.
Just to throw it out there…should I “make up” for lost days? I mean, if I missed ME Upper from monday, should I do it on Th, and shift the ME lower to Sat? Then I’d start as normal on Monday (ME upper)?
Just to throw it out there…should I “make up” for lost days? I mean, if I missed ME Upper from monday, should I do it on Th, and shift the ME lower to Sat? Then I’d start as normal on Monday (ME upper)?
AD
[/quote]
I don’t think that this is a good idea. I know personally that 3 days in between ME sessions is by far not enough time to recover. In addition, you are recovering from being sick. Torturing your CNS like that is bad idea when you are recovering from a cold.
[quote]Kalle wrote:
How has the food intake been?[/quote]
Food hasn’t been good to me. I’ve gotten my weight back up to 176 or so but it’s been stuck there. Ever since recovering from my bout of stomach flu, flax muffins has been bothering me. The last time I ate it my stomach was feeling weird, not quite throwing up, but still uneasy. So, I’ve since cut that out of my diet.
However, those muffins accounted for nearly 1500 calories, so it’s hard to find enough food to replace that. I’ve been eating peanut butter and jelly sandwiches, which is a lot easier to put down but just don’t have enough calories. I’m hoping for some inspiration to find something that I can eat on a consistent basis with a high caloric content. Maybe I should just start chugging some olive oil.
A)KOME Flat DB Press
50 x 5
100 x 3
115 x 3
130 x 8
B1)H.S. Seated Flat Iso-Press, paused at full stretch=250 x 6, 6, 4, 4, 4
B2)Weighted Pullup=BW + 30 lbs. x 6, 6, 6, 6; BW x 10
C1)Landmines=30 x 8, 8, 8
C2)Kneeling Cable Scarecrows=16 x 10, 10, 10
NOTES: I laid back crooked on those flat DB presses and it pretty much jacked my set. I had to press them up with my left shoulder hanging off the bench, then adjusted my body position once I had them locked out. I wasted a bunch of energy prior to the actual set. Oh well.
[quote]Tony Hsiao wrote:
Kalle wrote:
How has the food intake been?
Food hasn’t been good to me. I’ve gotten my weight back up to 176 or so but it’s been stuck there. Ever since recovering from my bout of stomach flu, flax muffins has been bothering me. The last time I ate it my stomach was feeling weird, not quite throwing up, but still uneasy. So, I’ve since cut that out of my diet.
However, those muffins accounted for nearly 1500 calories, so it’s hard to find enough food to replace that. I’ve been eating peanut butter and jelly sandwiches, which is a lot easier to put down but just don’t have enough calories. I’m hoping for some inspiration to find something that I can eat on a consistent basis with a high caloric content. Maybe I should just start chugging some olive oil. :-P[/quote]
baking is for sissy’s anyways
I eat these shakes every morning and before bed
1 cup dry oats
2 cups milk
1 cup frozen blueberries
2 scoops Grow! Whey
1 banana
big spoonful of peanut butter
They taste damn good and I don’t even want to guess the calories.
1)Bench Press (wider than usual grip- index on rings)(first rep paused)
Barx10
135x5
185x3
225x2
255x1
280xMISS
270x1 *
255x1 (closer grip, middle finger on ring)
275x1 (slow as shit, ass came up a little)
Notes: Not sure why, but I tried widening my bench grip by a finger. This turned out to be a dumb mistake. I shouldn’t be trying to change things up in regards to grip and whatnot 4 weeks out. I’m in a bit of a hard place because I don’t want to be maxing on flat bench every week (this is the second in a row) but I need to work on the lower end.
I’m a bit doubtful about what will happen in this meet, but at the very least I’ll get a full 3 lift meet under my belt.
I recieved “Power Unlimited” yesterday, and I’ll be watching it while I buzz my hair. Hopefully the combination of the two will give me 50 lbs on my total.
B) DB Shoulder Press
70x6
80x6
90x6
100x4
100x4
100x0
C) Overhead DB Triceps Extension
50x20
60x20
70x15
I felt pretty strong going into today. Matt and I called out the commands for each other, but neither of us seemed to be listening much. I need to check the rules for APF to see what their commands are, and check out some videos to see how long they pause on the chest.
I haven’t done a lot of 1st rep paused benching for a while, so 325x3 was a 10lb PR and I got 3 sets, so that a good sign. Probably could have had 335 if it were only for one set.
I was a little wiped going into the DB shoulders and just ran out of steam for my third set of 100’s.
I think next week will be a good week for a backoff/deload, and then time to get ready for the meet on Dec 8th. I felt good going into the lift, but I almost fell asleep on the subway ride home. My body is a little drained so I’m going to take tomorrow off and push my RE Lower day to Friday.
Perhaps more than that! I use whole milk and maybe I should have listed it as gigantic heaping pile of PB as I think its more like 3-4tbsps which would make the peanut butter 300-400 calories roughly.
So more around the lines of 1400-1600 calories?
I don’t think I am quit ready for Rhodestown though others may disagree. I’ve been splitting one of these between before bed and breakfast. I was eating one before bed and one at breakfast but I cut it back as I am gaining weight quicker than I would like anyway. Sometimes I drink a whole one for breakfast though.
Well I went and put everything in fitday…
fat carbs protein fiber
Totals 1492 60 153 87 21
Im going to start adding 4 tablespoons of milled flax seed…
shrugs
315 x 9, 11
405 x 2, 2, hold - grip failed me here
11/14/2007 DE upper
flat bench w/red bands
warmup
135 x 3 x 9
DB floor press
60 x 10
70 x 10
80 x 12
90 x 10 PR
hammer strength rows
140 x 8
180 x 8
230 x 8
250 x 6
there was some cheating/english on the last two sets
tricep 1 arm pulldowns
35 x 15
45 x 15, 8
kelso shrugs - 3 sets
pinch grip machine - couple sets
I am liking the bands. My left shoulder is pretty pissed at me from Monday. I’m out of town visiting my family all next week and it’s the perfect time for a deload; it’s been about 7 weeks. Gonna try to do some BW stuff or hit a gym near the end of the week because I don’t want to lose anything.
Just to throw it out there…should I “make up” for lost days? I mean, if I missed ME Upper from monday, should I do it on Th, and shift the ME lower to Sat? Then I’d start as normal on Monday (ME upper)?
AD
I don’t think that this is a good idea. I know personally that 3 days in between ME sessions is by far not enough time to recover. In addition, you are recovering from being sick. Torturing your CNS like that is bad idea when you are recovering from a cold. [/quote]
Thanks for that. If I go today or tomorrow (we’ll see), I’ll stay on track and keep it simple.
On that note…I’m figuring to “ease” back into it…maybe not so much volume and doing “new” exercise selections (even then, only 1-2 selections). Sound good?
