A. Squat
135 x 8
185 x 5
225 x 3
275 x 1 295 x 1 (PR +5 lb) 300 x 1 (PR +10 lb)
275 x 1
275 x 1 225 x 5 (PR +40 lb)
B. Good Morning
185 x 4 sets x 5 reps
C. Glute-Ham Raise
BW x 4 sets x 8 reps
After not feeling well at the gym yesterday and cutting my session short, I came back pretty well today. I took a Spike mid-morning to make sure I’m “up” for the session and felt pretty energetic the whole time. Everything in the squat went as planned and while working up to 295, I felt like I had a little left in the tank. So, I went for 300 and was able to grind it out.
I haven’t done a 5-rep attempt for squats since late August so I figured I’d update my PR. Those 5 reps were pretty easy so I know I’ve got a 5-rep PR in my pocket as a pick-me-up for those bad days. Gotta always do something that I’ve never done before every time I go to the gym, right?
Just 15 lbs to go by the end of the year. I’m getting closer… :-D[/quote]
Back Squats:
barx20
60kgx10
80kgx8
100kgx5
110kgx3
120kgx1
145kgx1 (PR +5KG…looks like this puts me in the 3plate club)
140kg x3 (PR +2reps)
110kgx10
Apparently my Max lift should be more, but I’m weak out of the “hole”…or at least to move out of parallel position. Any suggestions on how to fix this problem?
Snatch Grip Deadlifts
110kg x6
130kg x5 (PR +3)
140kg x2 (PR +1)–grip sucked or would have had at least 1 more rep.
140kg x1 (grip failed again, even with straps)
110kg x6 (just to round it off because I wasn’t happy with the volume)
Laying Leg Curls
7th pin 10,10,10,10
Really focused on keeping hips down and toes pointed to the floor.
This was only after 1 day off from ME Upper. Not sure it was a good idea but I felt good. It was necessary because tomorrow I told my students I’d play soccer with them (they have intramural sports and I’m their goalkeeper). This would make my ME lower suck if done tomorrow, so I did it today.
Tomorrow, soccer in early PM then RE Upper in evening (having a tooth pulled on Friday morning, so don’t want to train on that day).
Back Squats:
barx20
60kgx10
80kgx8
100kgx5
110kgx3
120kgx1
145kgx1 (PR +5KG…looks like this puts me in the 3plate club)
140kg x3 (PR +2reps)
110kgx10
Apparently my Max lift should be more, but I’m weak out of the “hole”…or at least to move out of parallel position. Any suggestions on how to fix this problem?
AD[/quote]
Nice PR. Why do you think that you should be able to do more?
Weak out of the hole…box squats box squats box squats and seriously pause on the box no touch and go shit. This will teach you to stay really tight and make you more explosive out of the hole.
[quote]Pemdas wrote:
AlphaDragon wrote:
Wednesday PM
ME Lower
Back Squats:
barx20
60kgx10
80kgx8
100kgx5
110kgx3
120kgx1
145kgx1 (PR +5KG…looks like this puts me in the 3plate club)
140kg x3 (PR +2reps)
110kgx10
Apparently my Max lift should be more, but I’m weak out of the “hole”…or at least to move out of parallel position. Any suggestions on how to fix this problem?
AD
Nice PR. Why do you think that you should be able to do more?
Weak out of the hole…box squats box squats box squats and seriously pause on the box no touch and go shit. This will teach you to stay really tight and make you more explosive out of the hole.
[/quote]
Thanks for the props and reply.
There are really 2 reasons I think I should be able to do more:
Once out of the hole, the weight almost flew up…well, let’s say it had good power and the bar “wobbled” as I completed the lift.
I dropped it only 5kg (11 pounds) for the following set and I got 3 reps out of it.
After the max attempt, I felt worked (and lightheaded) but I didn’t feel like I had pushed hard enough…although I know I couldn’t have budged more out of the hole.
Wouldn’t that indicate that I should be doing more?
Based on 140kg for 3 I would say yes, but this isn’t always the case. I have a feeling that you can do more, but you aren’t staying as tight as you think in the hole. I would guess that you become a little loose at bottom then tighten up as you come out of the hole. You are going to lose a lot of power if you do this. Box squat will help. If you go loose on box squat you are going to get pinned. I promise.
Life got in the way and I couldn’t train with Matt today. Again, my appologies.
11/28/07 - Upper (ME) - Opener
A) Paused Flat Bench
barx12
135x8
135x8
185x5
225x3
275x1
325x1 (smoked it)
325x1 (just like a DE day!)
B) Close Grip Bench
225x15
225x15
225x15
C1) Barbell Shrugs
225x10
315x8
405x6
C2) Lateral Delt Raise
25x10
30x8
35x6
D) DB Hammer Curls
50x6
60x6
70x6
60x6
50x6
I felt really good today, had a bit of frustration to work out, but more importantly had a mini-revelation on my bench form. Long story short, I got my weights and bar for my home gym last night, and I played around with my set-up, just with the bar and no weights. I realized that when I set my arch I’m coming down on the back of my head first, and then on my traps and losing a little tightness. I worked on getting my traps to hit first last night, and put it into effect today.
Even with no lift off, I was much tighter than usual, and felt stronger out of the bottom. 325 will be my opener.
225x18 is my Close Grip PR and I could have gotten 20 on the first set, but held back (no PR’s until Dec 8th) and hit 3 sets of 15.
My meet attempts will probably be:
325 (147.5kg)
358 (162.5kg) (meet PR +5lbs)
363 or 369 (165 or 167.5kg)
Notes: Bench wasn’t incredibly fast, but that’s fine. My last bench assistance day was 2 days ago and I feel myself needing this upcoming deload. I’ll probably open at 255 or so and see how I feel from there.
DE squat
dyn warm up
RH 18010 lat abs 10010
box squat
14010
140+blue band 2
2302
2802 10 sets
band leg curls
leg ext
lat abs
land mines
seated calves
standing calves
Added 3 Boards
225x3
255x2
280x1
300x1 5lb PR Went like a feather.
310x1 15lb - Nice, I never had a 15lb PR on bench before.
At this point, some f-tard starting yelling at me because he saw that I was spotting a buddy that happened to have the same weight on bar as I did. He asked me why I couldn’t just use the same bench and that it was inconsiderate of us to take up two benches. Never mind that I was on my last set and my buddy just got there. I was pissed and so…
The gravy
315x1 20lb PR Unf%&king believable. I never make the gravy lift.
Dropped the deadlift to knees and bumped my “max” back up to where it should be for the regular deadlift sets. I allowed myself five minute intervals on the deadlift work sets. I also reset my feet and regripped between each rep. This was much easier on my hands.
[quote]Pemdas wrote:
Based on 140kg for 3 I would say yes, but this isn’t always the case. I have a feeling that you can do more, but you aren’t staying as tight as you think in the hole. I would guess that you become a little loose at bottom then tighten up as you come out of the hole. You are going to lose a lot of power if you do this. Box squat will help. If you go loose on box squat you are going to get pinned. I promise. [/quote]
Thanks man.
Looks like I know what will be in ME lower next week.
I finally got back in the gym after a 2 week hiatus during my vacation. I did some bodyweight stuff last week after my deload to try not to atrophy. I feel good from the break. My shoulder is back to about 95% now.
11/28/2007 DE lower
box squat 14"?
bar x 5
95 x 4
Purple band
bar x 3
95 x 3
135 x 2 x 3
155 x 2 x 3
175 x 2 x 3
Deadlift
275 x 3 x 5
back raises
3 sets BW
standing rope crunch
100 lbs x 18, 18, 15, 15, 15
My speed was really slow at first but was pretty good by the end of the session. Brian had me try sumo on one of the deadlift sets, which felt weird for me. All in all, I feel good after my time off, but next time I need to plan better so I’m not so long out of the weight room. We are going to do a meet in February I think, and I’m looking forward to that.
[quote]Pemdas wrote:
Bench
Added 3 Boards
300x1 5lb PR Went like a feather.
310x1 15lb - Nice, I never had a 15lb PR on bench before.
At this point, some f-tard starting yelling at me because he saw that I was spotting a buddy that happened to have the same weight on bar as I did. He asked me why I couldn’t just use the same bench and that it was inconsiderate of us to take up two benches. Never mind that I was on my last set and my buddy just got there. I was pissed and so…
The gravy
315x1 20lb PR Unf%&king believable. I never make the gravy lift.
[/quote]
Great job Pemdas! 20lb PR on a bench exercise is BIG!
I’m glad you channeled that negative energy from the idiot and put it to good use. Maybe you should ask him when he’s gonna be around next so you can plan your session accordingly.
A) PL Squat
135x8
225x6
315x3
365x3
405x3
405x3
405x3
B) SLDL’s
135x6
225x6
315x6
405x6
C) BOR’s
135x6
225x6
245x6
245x6
D) Hanging Leg Raise
These sucked and I don’t want to talk about it…
Video’d all my Squats today to look at depth, and other form related stuff. I may post one or two later. Everything felt good. I took my first snort of ammonia today, and then my second. I certainly didn’t need it for 405, but I figured that if I do decide to use it during the meet, I better have tried it in practice. Zing! Nose hairs are still on fire, what’s left of them…
Nothing ground breaking today. The Leg Raises sucked since I lifted at home for the first time and I don’t have any elbow straps yet. This was probably a poor exercise choice right after doing SLDL’s and BOR’s. Grip was the issue here. No big deal, that will go on my XMas list.
