Congratulations on the 2xBW squat, Norwiege! On to 2.5x.
Events 11/18/07
Farmers walk
130x140-150 turn at halfway
180x140-150 same
180x140-150 same
180x100 ft DROP
Brutal…
Stones
170lbish stone 1x20
More brutal…
Farmers walks where strong on the last set I had a horrible turn and my left implement was nearly sideways while I was walking back, I was holding the damn thing with my fingertips and thumb for a bit there before my grip finally slipped completely.
Good overall though I guess as a few months ago my grip was failing on 180lb farmers before 40ft! Foot speed is improving…
Stones where very very rough, I did 20 straight reps, I was taking a bit of break between reps but not resting per say, set probably took 10-15 minutes or so.
My forearms are beat up…
11/18/07- Sunday- Bench Assistance
1)Bench Press (comp setup/first rep paused)
(barx10 135x4) 185x3 x3 x3 x3 x3
2a)BB Military Press
(95x5) 135x5 150x5 x5 x5 (2 set PR)
2b)Chinups
BWx14 x11 x9
3a)Prone Wide Grip Chest Supp Machine Row
250(Stack)x12 x9 x9 x8
3b)DB Seated Lateral Raise
40x10 x8
4)45 Degree Back Extension
BWx15 x15
Notes: The supinated grip chinups consistently kill my left wrist. That’s basically all.
First week back after 1 week sick:
Weight: 80kg w/shoes (same as b4 sickness)
A surprising (in a good way) day:
ME Upper:
A) “Kicking Pad” Bench Press (approx 5 inches thick, about 1/2-3/4" “give”. Used a 1 sec pause.
bar x20
40kg x10
50kg x8
60kg x5
80kg x3
90kg x1
100kg x1
110kg x1 (New baseline PR)
100kg x3 (Had 4, but some “well intentioned” person touched the bar…actually ran over when the bar slowed down (still moving though), but I would have had 4)
90kg x7
So now that press is equal to my 1RM in flat bench press. Good stuff.
B) Weighted Dips (strict 2min rest):
body+25kg: 5,6,6,6
Those sets of 6 (especially the last 2) were extremeely difficult.
C) OlyBar Palm Up 90 degree bent over rows (strict 2 min rest)
50kg: 10
55kg: 10, 10, 9 (#10 was about 1/2" from touching: no count. Otherwise, new baseline PR’s)
Again, have not done these since I started training Westside Conjugate style, so I know these are new baseline PR’s.
D: Seated Barbell Overhead Press (Front of neck)
40kg: 8,8,8,8
These were done seated on a flat bench with a 3-legged stool sitting perpendicular to the bench. Yet another bar was the “brace” for the stool. My back wasn’t “feeling it” at first, so while I know I could have done at least the first 2 sets at 10 reps, I had to work up to it.
the strange thing is that my back felt “neglected” somewhere about the lower shoulder blades for this exercise. I suppose it was pressing the lower back against the stool. Maybe this means I Arch my back too much during my normal OHP.
Anyway, a surprisingly good first day back.
AD
11/19/07 - Lower (Deload)
A) Leg Press
180x8
360x6
540x6
540x6
B1) Seated Hamstring Curls
130x6
130x6
130x6
B2) Seated Leg Extensions
150x6
150x6
150x6
C) Seated Row (Bench Width Grip)
100x6
150x6
150x6
D) Kneeling Rope Crunch
110x8
110x8
110x8
I kept everything to around 70% of what I normally do for weight and dropped a couple of sets from each exercise.
This took just under 30 minutes to complete. Yawn.
Monday, 11/19/2007: ME Bench
A. Bench Press - Pinky on Ring
135 x 8
155 x 5
175 x 3
200 x 1
215 x 1 (PR +5 lb)
225 x 0
205 x 1
205 x 1
185 x 5 (baseline PR)
B. Dumbbell Incline Bench Press
70 x 8
70 x 8
70 x 5
70 x 4
C. Chest-Supported Row
115 x 4 sets x 8 reps
D. Seated Low Row
135 x 4 sets x 8 reps
E. Hercules Curl
70 x 4 sets x 8 reps
I finally got a PR on bench in a long while! After being stuck in the rack by myself, I bumped into a buddy from work at the gym and he spotted me on the bench. I don’t know why, but having someone handing the bar off for me felt A LOT better than trying to unrack the bar myself.
The weight just feels lighter for some reason. 215 felt smooth so I felt like being stupid and tried for the 225 anyway. I got the bar halfway up but got stuck. Anyhow, 225 wasn’t as heavy as I thought it was going to be so maybe I might be able to hit that goal by the end of the year. I still got a little more than a month try to pick up 10 pounds. It’s gonna be close.
ME Lower
Squats
45x10
95x5
135x5
185x3
225x3
275x3
315x1
365x1
Shawn listened to his body for the first time. My back wasn’t having squats today.
Switch to Safety Bar Box Squats
195x1
235x1
285x1
295x1
305x1 (Baseline PR)
315x0
45 Degree Back Extensions
80x4x8
Kneeling Squats
225x8
275x8
315x4x8
Standing Ab-Pulldowns
125x4x8
DONE!!
ME upper (deload)
Dynamic warm up
shoulder dislocators
band pull aparts
face pulls gb 220
dumbell clings/ bent over side raise 2020 2515
v grip pull down 10025 12520
inverted lat pull down 12520 150*20
chin ups 6 3
dumbell row 7015 7012
dumbell press
5010
8010
100*10
green band push down 50 100
hammer curls 5010 6010
push ups 40
decline sit ups w 40lbs 2020
45 hypers 220
11/19/07 RE Upper
Axle Overhead strict press
all reps paused at bottom
110x6
130x5
130x5
touch and go
130x5
Axle Overhead Lockout eye level (standing)
130x6
150x5
150x2
Wow those where horrible… Either A) I found a sticking point or B) I wasn’t 100% I think combination of both…
Cable Rows with rope
70x12
120x12
140x10
I don’t think these did anything but make my hands hurt…
Hammer curls
25lbs 2x12
Was going to do 3x12 but I don’t want to put to much stress on the bicep yet. It felt good but started to tigthen up on the 10th rep on the 2nd set so i called it.
Second week in a row that RE Upper was garbage… Also 2nd week in a row I’ve done events on Sunday… Couple that with usually having a longer than normal work day on Mondays. I also didn’t eat enough today…
I don’t think I can train the day after a good hard events day… I have to change some things up…
Sheiko #30 Week 1 Day 1
Bench Press
130x5x1
155x4x2
180x3x2
205x3x6
Squat
230x5x1
275x4x1
320x3x2
365x3x5
Bench Press
130x5x1
155x5x1
180x5x5
Chin-up
BW+45x5x5
Squat
250x5x1
295x4x1
340x3x5
Hanging Leg Raise
BWx10x3
Easily the most weight I’ve ever moved in a training session. Wednesday will be double deadlift and 19 sets of bench press. I’m going to earn my Thanksgiving feast this year.
[quote]Tony Hsiao wrote:
Monday, 11/19/2007: ME Bench
A. Bench Press - Pinky on Ring
135 x 8
155 x 5
175 x 3
200 x 1
215 x 1 (PR +5 lb)
225 x 0
205 x 1
205 x 1
185 x 5 (baseline PR)
B. Dumbbell Incline Bench Press
70 x 8
70 x 8
70 x 5
70 x 4
C. Chest-Supported Row
115 x 4 sets x 8 reps
D. Seated Low Row
135 x 4 sets x 8 reps
E. Hercules Curl
70 x 4 sets x 8 reps
I finally got a PR on bench in a long while! After being stuck in the rack by myself, I bumped into a buddy from work at the gym and he spotted me on the bench. I don’t know why, but having someone handing the bar off for me felt A LOT better than trying to unrack the bar myself.
The weight just feels lighter for some reason. 215 felt smooth so I felt like being stupid and tried for the 225 anyway. I got the bar halfway up but got stuck. Anyhow, 225 wasn’t as heavy as I thought it was going to be so maybe I might be able to hit that goal by the end of the year. I still got a little more than a month try to pick up 10 pounds. It’s gonna be close.[/quote]
Good benching Tony, you will get that 10lbs.
[quote]ChaseT wrote:
Sheiko #30 Week 1 Day 1
Bench Press
130x5x1
155x4x2
180x3x2
205x3x6
Squat
230x5x1
275x4x1
320x3x2
365x3x5
Bench Press
130x5x1
155x5x1
180x5x5
Chin-up
BW+45x5x5
Squat
250x5x1
295x4x1
340x3x5
Hanging Leg Raise
BWx10x3
Easily the most weight I’ve ever moved in a training session. Wednesday will be double deadlift and 19 sets of bench press. I’m going to earn my Thanksgiving feast this year.[/quote]
Sheiko looks hard… good work man
11/20/07 - GPP/Rehab
A) Treadmill
4.0 mph x 5 min
3.6 mph @ 5% x 5 min
3.6 mph alternating 5%/10% x 10 min
B) Shoulder Rehab
10x3 on all
C) Foam Roller
I-T Band x 10
Quads - VL x 10, RF x 10, VMO x 8*
*Everything went well today until I foam rolled my left nut. 
11/20/07 ME Upper
A)ME BB Floor Press
Bar x some
95 x 3
135 x 3
185 x 3
225 x 3
275 x 1
295 x 1
315 x 1
340 x MISS
315 x 1, 1, 1
B1)Flat DB Bench
50 x 5
115 x 6, 6, 6, 6
B2)Weighted Pullup
BW x 3
BW + 30 lb. DB between feet x 6, 6, 6, 6
C)Kneeling Scarecrows=16 x 12, 12, 12
NOTES: My quads are still so damn sore from Saturday’s session that I make hissing noises when going downstairs and getting up out of chairs. They were the worst yesterday, when people kept asking me what was wrong and had I hurt myself. I took all kinds of BCAAs and got my bodyweight up to 228 by Monday morning and still hadn’t recovered. I normally train on Monday but the soreness made even upper body, even floor pressing, too much to take on.
I was surprised to miss 340, but I tucked the elbows too much and didn’t have any push off the floor. I had a hand-off and a spotter for that set, and he did both well. I took the three singles with 315 super easy, even though it’s about 95% of my current max on this lift. This exercise really beats up my wrists and elbows. I did the DB presses super deep and slow, and took my time on the eccentrics of the pullups.
Tomorrow’s supposed to be a DE lower day but I may make some adjustments depending on how my legs feel.
I know it doesn’t compare to a lot of you guys, but I had a great ME squat session last night. I worked up to 430lbs x 1. This was done totally raw. The only gear I had was my Chucks 
I was really excited about this because when I started training like this about 6 weeks ago, I could barely squat. I hated squatting. Now that I’m low bar squatting and moving some weight, I’m loving it.
My goal is to be able to squat 5 plates on each side with no gear. Once I reach that, I’m going to incorporate knee wraps and a belt. Does this sound like a good plan or should I incorporate them sooner?
Tuesday, 11/20/2007: ME Squat
A. Squat
135 x 8
185 x 5
225 x 3
275 x 1
285 x 1 (PR +5 lb)
290 x 1 (PR +10 lb)
275 x 1
275 x 1
245 x 3 (PR +10 lb)
B. Good Morning
185 x 4 sets x 5 reps
C1. Glute-Ham Raise
BW x 3 sets x 8 reps
C2. Lat Pulldown
115 x 15
115 x 15
115 x 10
Yay, back on the PR train. After failing at setting a new squat PR last week, I’ve finally got my PR this week. And, two PRs in a row no less. The 285 came up real smooth so I went for the 290. My knee started to cave in a little bit on the 290 attempt but I still got the rep. I’ve gotta watch that the next time.
My triple at 245 was ugly, with my bar tilting from side to side. I was really tired by then. But hey, you know what we say about ugly PRs… 
Nice work, man.
I don’t know that you need knee wraps unless you’re going to competing in them, they seem to just add some extra pounds to the lift more than acting as a safety measure in most people. If you’re squatting right, it shouldn’t be much stress on the knees anyhow.
You could probably put in a belt whenever you want. You don’t have to be “strong enough” to use a belt, but when going for max effort reps at 90% and above, it can be helpful.
Keep up the good squatting.
-Matt
[quote]LarryJr wrote:
I know it doesn’t compare to a lot of you guys, but I had a great ME squat session last night. I worked up to 430lbs x 1. This was done totally raw. The only gear I had was my Chucks
I was really excited about this because when I started training like this about 6 weeks ago, I could barely squat. I hated squatting. Now that I’m low bar squatting and moving some weight, I’m loving it.
My goal is to be able to squat 5 plates on each side with no gear. Once I reach that, I’m going to incorporate knee wraps and a belt. Does this sound like a good plan or should I incorporate them sooner?[/quote]
[quote]LarryJr wrote:
I know it doesn’t compare to a lot of you guys, but I had a great ME squat session last night. I worked up to 430lbs x 1. This was done totally raw. The only gear I had was my Chucks
I was really excited about this because when I started training like this about 6 weeks ago, I could barely squat. I hated squatting. Now that I’m low bar squatting and moving some weight, I’m loving it.
My goal is to be able to squat 5 plates on each side with no gear. Once I reach that, I’m going to incorporate knee wraps and a belt. Does this sound like a good plan or should I incorporate them sooner?[/quote]
Good squatting man I use a belt and am way weaker than you If you plan on competing RAW I would get one sooner than later.
[quote]Tony Hsiao wrote:
Tuesday, 11/20/2007: ME Squat
A. Squat
135 x 8
185 x 5
225 x 3
275 x 1
285 x 1 (PR +5 lb)
290 x 1 (PR +10 lb)
275 x 1
275 x 1
245 x 3 (PR +10 lb)
B. Good Morning
185 x 4 sets x 5 reps
C1. Glute-Ham Raise
BW x 3 sets x 8 reps
C2. Lat Pulldown
115 x 15
115 x 15
115 x 10
Yay, back on the PR train. After failing at setting a new squat PR last week, I’ve finally got my PR this week. And, two PRs in a row no less. The 285 came up real smooth so I went for the 290. My knee started to cave in a little bit on the 290 attempt but I still got the rep. I’ve gotta watch that the next time.
My triple at 245 was ugly, with my bar tilting from side to side. I was really tired by then. But hey, you know what we say about ugly PRs… :-D[/quote]
Good squatting Tony, 2,3,4 by soon!
11/20/07 ME Lower
Zercher Anderson Squats from LOW pin
110x5
200x3
220x1
240x1
200x1
Holy crap where these hard…
Wide Stance Arched Back Good Mornings
135x10
185x8
185x6
Super Set
A) Lat pulldown 120 3x8
B) Decline situps BWx15, 10lb Plate behind head 2x8