[quote]Kalle wrote:
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… [/quote]
You’re training 5 days a week right now, no?
That’s damn hard man, especially when life’s stresses are piling on as well.
Perhaps you’d do well to knock it back to 4?
[quote]Matt McGorry wrote:
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]
I would agree here. I actually throw my belt on when I get to around 80% or 85% (365 or 405) depending on how I feel that day. I don’t think there is a magic number. I go as heavy as I feel comfortable and then add the belt.
The key is to do as many sets without it as you see fit, but if you are DL’ing heavy, then your back is getting plenty of work there, so don’t be afraid to belt up on squats. Use the belt to really push your abs out, and you’ll add lbs to your squat immediately.
Long story short, if you want to use a belt, get one…if not, don’t get one. Use it when you feel like you need it, no more, no less.
[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]
Using belt too much or as a crutch = bad.
Using belt on most heavy sets to help tighten core = good.
Like Matt and Modi said, there is no magic number you have to hit before you incorporate a belt. I wear mine loose on most DE work sets to push out against and around 365 or so on ME day. Knee wraps, save them for the last couple weeks of meet training to get used to 'em and then of course on meet day.
[quote]Matt McGorry wrote:
Kalle wrote:
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…
You’re training 5 days a week right now, no?
That’s damn hard man, especially when life’s stresses are piling on as well.
Perhaps you’d do well to knock it back to 4?
[/quote]
yup,
Sunday: Events
Monday RE Upper (strict press overhead and bench)
Tuesday ME Lower
Wednseday Rest
Thursday ME Upper (Log or axle Power jerk wtf ever you call it)
Friday DE Lower
I think I am going to cut out the RE Upper and just do more strict pressing after my main move on Thursday… Or do some after events on Sunday but the chances of me wanting to to anything after events is slim to none.
its basically 3 ME days and 1 RE (Which I tend to go heavier than I probaly should on) and 1 DE day.
Yup to much!
I hate not training though 
I’ve been debating doing some light cardio on off days.
Thanks, guys!
[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]
Yeah man. Thats what I like to see. 300 is right around the corner.
[quote]Kalle wrote:
I hate not training though I’ve been debating doing some light cardio on off days.
[/quote]
You could always ask for a sled for X-Mas…
[quote]Kalle wrote:
Matt McGorry wrote:
Kalle wrote:
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…
You’re training 5 days a week right now, no?
That’s damn hard man, especially when life’s stresses are piling on as well.
Perhaps you’d do well to knock it back to 4?
yup,
Sunday: Events
Monday RE Upper (strict press overhead and bench)
Tuesday ME Lower
Wednseday Rest
Thursday ME Upper (Log or axle Power jerk wtf ever you call it)
Friday DE Lower
I think I am going to cut out the RE Upper and just do more strict pressing after my main move on Thursday… Or do some after events on Sunday but the chances of me wanting to to anything after events is slim to none.
its basically 3 ME days and 1 RE (Which I tend to go heavier than I probaly should on) and 1 DE day.
Yup to much!
I hate not training though I’ve been debating doing some light cardio on off days.
[/quote]
I feel ya on wanting to train as much as possible, but I’m more fond of strength gains than getting to train.
I think the light cardio could be a very good idea. I prefer to do it after my ME lower days and find that it really helps keep me from getting to beat up and also helps keep the weight down.
Did you calc the calories on fitday yet, btw?
-Matt
[quote]Modi wrote:
Kalle wrote:
I hate not training though I’ve been debating doing some light cardio on off days.
You could always ask for a sled for X-Mas…
[/quote]
I wish… but I’ll be getting one soon somehow.
[quote]Matt McGorry wrote:
Kalle wrote:
Matt McGorry wrote:
Kalle wrote:
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…
You’re training 5 days a week right now, no?
That’s damn hard man, especially when life’s stresses are piling on as well.
Perhaps you’d do well to knock it back to 4?
yup,
Sunday: Events
Monday RE Upper (strict press overhead and bench)
Tuesday ME Lower
Wednseday Rest
Thursday ME Upper (Log or axle Power jerk wtf ever you call it)
Friday DE Lower
I think I am going to cut out the RE Upper and just do more strict pressing after my main move on Thursday… Or do some after events on Sunday but the chances of me wanting to to anything after events is slim to none.
its basically 3 ME days and 1 RE (Which I tend to go heavier than I probaly should on) and 1 DE day.
Yup to much!
I hate not training though I’ve been debating doing some light cardio on off days.
I feel ya on wanting to train as much as possible, but I’m more fond of strength gains than getting to train.
I think the light cardio could be a very good idea. I prefer to do it after my ME lower days and find that it really helps keep me from getting to beat up and also helps keep the weight down.
Did you calc the calories on fitday yet, btw?
-Matt[/quote]
I agree, I’ll skip a DE day or something if I feel like I need the day off.
Like Modi said I need a sled for Christmas haha
Matter of fact I was messing around on fitday last night changing things around, I’ll send you a PM.
ME Upper
BW = 188 today
Bench
45x20
95x2x5
135x5
185x3
225x1
255x1
275x1 5lb PR!!! Finally, I have my quarter. This made my whole holiday.
280x0
255x1
DB Press Flat
90x6
90x5
90x2x6
90x5
Neural Grip Pull-up
BW+25x4x8
DONE!!
11/21/2007 DE Lower
A)Box Jumps w/ 10# X-Vest (double=two leg, single=one leg)
20" double x 3
20" single x 3
30" double x 3
30" single x 1
40" double x 1
34" single x 1
44" double x 1
50" double w/o vest x MISS, MISS, MISS
45" double w/o vest x 3
B)DE 12" Box Squat against light bands
Bar x 3
135 x 2
205 x 2
225 x 2, 2, 2, 2, 2
C)DE Dead
135 x 1
225 x 1
315 x 1
390 x 1, 1, 1, 1, 1, 1
D)Pistol Squats done off 16" box x 12, 12 each leg
E)GMs paused on pin #10, just above waist
Bar x 3
95 x 3
135 x 3
185 x 3
225 x 5, 5
F)Hanging Pikes x 8, 8
NOTES: My legs and abs were STILL sore from Saturday’s workout, but things went pretty well given that. My best single-leg jump is 34.5", so to get 34" with a 10 lb. X-Vest on was good. I probably shouldn’t have tried the 50" jumps–they’re basically a maximal effort and I shouldn’t expect to get to 50" every week without burning out.
I definitely prefer doing the speed work for the squat and DL prior to jumping–when I jump first I tend to expend all my pop on 'em and don’t have much for the actual lifting. Conversely, when I squat and DL first I’ve got a lot of energy for them AND I feel like I jump better afterwards.
Everybody eat a lot tomorrow.
[quote]Pemdas wrote:
Bench
275x1 5lb PR!!! Finally, I have my quarter. This made my whole holiday.
[/quote]
Congratulations Pemdas! Now that you’ve got 2 and a quarter, it’s onward towards 3 plates! 
DE squat
dynamic warm ups
RH 18010 18010
Lat abs 10010 12510
land mines 3510 4510
calves seated 9020 13520 17020 21520
sponge bob squats
14010
2305
3502
3502 +120 lbs chains 8 sets 2
410+120 chains *2
500+120 chains *2
RH 27010
green band leg curls 310
leg ext 4520 9020 125*15
grip work
Yesterday, ME Bench
Floor Press
45xalot
65x8
95x5
115x5
125x5
135x5
150x2 (PR+10)
145x3
Neutral Grip DB Bench 35’x16 (PR+2), 35’sx14
Neutral Medium Grip Chins bwx8, 4
DB Rows 70x10, 65x16 (PR+5)
EZ Curls with some English 45x10, 10, 14
Trap Bar Shrugs 95x15, 15, 12
Wide Grip Overhand Chins bwx6
Pullup Bar Hangs 40 sec, 40 sec
My gym is closed today through Friday, so I’ll be squatting on Saturday and resuming my normal schedule on Tuesday.
Well, it’s Thursday in China now.
I’m planning on a ME Lower then thanksgiving dinner (at some friends house…they are from the US).
Or maybe it will be workout AFTER dinner.
Not sure yet.
SHould be interesting in any case.
Sheiko #30 Week 1 Day 2
Deadlift
260x4x1
315x4x2
365x3x2
415x3x5
Bench Press
130x5x1
155x5x1
180x4x2
195x3x2
205x2x2
220x1x2
205x2x2
195x3x2
180x4x1
165x6x1
155x8x1
140x10x1
130x12x1
Flies
20x10x5
Rack Pulls
315x5x1
365x4x2
415x3x1
Lunge
140x5x5
Hanging Leg Raise
BWx10x3
I’m done with double deadlift days. My little girl hands cannot handle it. I don’t think rack pulls and deadlift to knees are all that helpful to me anyway.
[quote]AlphaDragon wrote:
Well, it’s Thursday in China now.
I’m planning on a ME Lower then thanksgiving dinner (at some friends house…they are from the US).
Or maybe it will be workout AFTER dinner.
Not sure yet.
SHould be interesting in any case.
[/quote]
I hope you do your squats BEFORE your dinner and not after. It would suck to have to re-eat all those calories if you were to throw 'em all up.
To everyone, have a great Thanksgiving!
Thanksgiving day ME Lower.
Decided to show up to Thanksgiving dinner later in order to get my workout in. I knew I’d not work out but rather hang out if I tried to train after dinner.
A wise decision on my part.
Now, I’ve not done ANY of these selected exercises in a Loooonnnngggg time (ok, at least 3-4 months), so today was a “feeling it out” day:
Back Squats:
bar x10
40kg x8
60kg x5 (added neoprene knee sleeves)
80kg x3
100kg x1
120kg x1
140kg x1
150kg x0 (added belt) (while it’s questionable, I called a “no lift” on this one because it didn’t “feel” that I did at least parallel. I think, but have no proof, I didn’t go parallel.)
135kg x3
Snatch Grip Deadlifts (yes, , straps were used as my grip on these sucks)
90kg x3 (EASY)
100kg x3 (easy)
130kg x2
140kg x1
150kg x0 (I should have gotten it, but even with straps my grip was so weak taht I couldn’t finish it.)
130kg x2 (2 things: 1: Same fried grip as in the 150kg attempt. 2: I was so tired of the freakin’ bar hitting against the family jewels that #3 was not a lockout, but could/should have been).
How in the blazes does one NOT hit the family jewels on a Snatch Grip Deadlift? Any ideas? I had my hands as far as touching the collars. If I shortened the grip a little (and thus lenthened my arms) it wouldn’t have happened, but then, would it still be a Snatch Grip Deadlift?
Laying Leg Curls:
6th pin: 10
7th pin: 10, 10
8th pin: 6 (dropped to 7th pin then did 3 more).
Was very focused on not letting the hips raise on this one.
That’s all folks.
Happy Thanksgiving, you foriegn people, you. 
10/21/07- Wed- ME Bench
3 WEEKS OUT
1)1 Board Bench Press (first rep paused)
135x5
185x3
225x2
255x1
-------- 1 Board --------
275x1
280x1
260x1
265x1
270x1
2a)Incline BB Bench Press
185x4 x4 x4
2b)Ultra Wide Grip Pullups
BWx10 x8 x9
3a)Prone Medium Grip Body Rows (feet on bench)
BWx16 x13 x13
3b)Pushups
BWx25 x20 x15
3c)EZ Bar Curl
70x10 x15
Notes: Truly felt solid on the 1 board today. I probably could have went 285 at least, maybe 290. This is damn good relative to the fact that 3 weeks out from my last comp at 217, I did a paused 290 full ROM.
All of my backoff attempts got smoked as well. I decided to get in more volume on the backoff since I pussed out on working up to a true 1RM. I figured that it was better not to miss a lift, and I had a not incredibly reliable spotter, so I’d hate to mess something up because of a technical mistake.
Things seem to be going better than expected with the bench…hopefully they stay that way.
-Matt