ME lower
dynamic warm up
rh
lat abs
TKEs
calve raises seated
weighed in at 285 after second week of diet heading down to 275
pin pulls bar mid shin
sumo (normally pull conventional)
13510
2253
3153
4051
5001 grinder
switched to conventional
5451 fast
565*1
RE Upper
Incline DB Bench
Warm Up, 10x25’s, 10x30’s, 6x40’s
Work Sets 30’sx15. 30’sx14, 30’sx26 (PR+7 reps)
Three sets total reps = 55 (PR+6 reps)
1 Pullups bwx3x8 (set/rep scheme PR)
2 Facepulls pin 8x3x15
Leaning Lateral Raises 10x2x15, 10x2x12
1 Decline EZ Skull Crushers 45x8, 10, 9
2 Hammer Curls 25’sx3x12
1 Towel Chins 3, 4, 4, 6
2 20 lb hex db holds 6 seconds, 6 seconds
Pushdowns
[quote]AlphaDragon wrote:
So that guy who said he’d like to train with me finally decided to start next week.
Dude has never done Deads before and is afraid of “hurting” his back. Says the last time he deadlifted he messed up his back.
Any advice on how I should train this guy? I mean, he’d be an awesome training partner, but I don’t want to break him…
AD
EDIT: I don’t mean baby him. I won’t tolerate that. What I mean is that if he actually hurt his back from deadlifting previously, how can I train him without re-injuring him?[/quote]
I’ve started a lot of my clients at a high rack pull and worked my way down, coaching/cueing on a few key things as I went. You may have them pulling from the knee or lower with good technique in their first workout if everything goes well. Again, with good technique and posture, that’s the key. If he hurts his back with light weights when he has good posture and technique he’s gotta get checked out. Be cautious with the loading and progress him on his load based on his capabilities.
My .02, so to speak.
[quote]Norweige wrote:
AlphaDragon wrote:
So that guy who said he’d like to train with me finally decided to start next week.
Dude has never done Deads before and is afraid of “hurting” his back. Says the last time he deadlifted he messed up his back.
Any advice on how I should train this guy? I mean, he’d be an awesome training partner, but I don’t want to break him…
AD
EDIT: I don’t mean baby him. I won’t tolerate that. What I mean is that if he actually hurt his back from deadlifting previously, how can I train him without re-injuring him?
I’ve started a lot of my clients at a high rack pull and worked my way down, coaching/cueing on a few key things as I went. You may have them pulling from the knee or lower with good technique in their first workout if everything goes well. Again, with good technique and posture, that’s the key. If he hurts his back with light weights when he has good posture and technique he’s gotta get checked out. Be cautious with the loading and progress him on his load based on his capabilities.
My .02, so to speak.[/quote]
Just to add to that, you can set up a rack pull so it’s the same height as a full DL, but use smaller plates if he isn’t strong enough. When I started my wife DL’ing, we just used the bar and gradually added 5’s and 10’s as she progressed. She had back pain and because of it, avoided strengthening it. 135 would have been too heavy to start her at, but we wanted to hit a full ROM.
DE Lower
Hang Power Snatches 85x5x3
Walking Lunges 30’sx12, 15, 15, 15
Pull-Throughs pin 9x3x15
1 Pulldown Abs 4x12
2 Woodchops 3x12
Chest-Supported Rows 70x10, 8, 7
You know that padded thing on the lat pulldown machine that holds your legs down to prevents you from doing a pullup off the seat when you are pulling weights greater than your bodyweight? I usually brace my legs against that when I do pulldown abs so that I can prevent myself from being pulled over backwards by the cable. I usually do that, but I noticed in a picture over at elitefts that Dave Tate (if I remember) was a few steps away from the machine. I tried it that way today and it was much harder. I could only use half the weight without being pulled over backwards by the cable. Which way should I be doing it? Should I brace my legs against the machine or step away a little bit?
I’d say do it how you feel most comfortable and what gives you the most work. We tend to use the side of our machine that doesn’t have that lat pulldown seat/pad. Also remember that the more pulleys you use the easier the movement is - so try to use a machine with just one.
Have you tried using bands for the standing ab work?
Oh, guess I should post my stats since this is my 2nd post.
BW - competing @ 308lbs at the pro/am in january (amateur div)
Best numbers so far are:
600lb 2" above parallel box squat
500lb deadlift
600lb rack pull at knees(easy)
315 raw bench in feb07, we’ll see what the shirt brings on friday.
Goals for the pro/am are:
Squat - partner and I have to talk. I want 700
Bench: 400
Deadlift: 600
Cheers
I forgot Saturdays:
12/1/2007 ME Upper
floor press
255 x 3
275 x 3
295 x 1
265 x 3
5 board bench press
315 x 3
345 x 2.5
315 x 5
seated row
130 x 10
150 x 10, 10
170 x 10
Was a good session. My first time for both barbell floor press and 5 board. We discovered that floor press puts me at a very big weak spot so this will be a great one to work on. I was supposed to get 3 on everything but the second rep on 295 wasn’t going anywhere. I’m getting better with the boards as well. The first time I had major troubles letting the weight sink into the board. I try to stop the weight. This happened on the 345 attempt also. I think I could get 3 clean reps (Brian tapped it just a tad) with a teeny bit of technique.
12/2/2007 ME lower
zercher squats off box
225 x 3
255 x 3
275 x 3
315 x 3 baseline PR
snatch grip deads
275 x 3
315 x 3 x 3
leg press
360 x 10
450 x 10
540 x 10
spread eagle situps
BW x 15 x 4
Another good one with some new exercises for me. Never tried zerchers or snatch grip. The zerchers were tough. We had a board to help hold the bar and I managed to pinch myself pretty good on one of the sets. Anybody who can do those with high weight has my total respect. The 315 set was really tough. I’m pretty sure I blew snot on the mirror 
My grip was dying on me on the last dead sets. On the second to last I almost lost it and I apparently made a nice face - Brian got a good laugh out of it 
RE Upper
45x20
95x2x5
135x5
185x5
225x2x7
225x3x5
I couldn’t get 8 on my first set, so I am going to wave back down. I started missing reps at 210, so that is where I will start next week.
Close Grip 2-Board
185x5
185x6 - did and extra rep for some reason
185x5
Seated BB Overhead
135x4 - blah
120x8
120x7
120x6
120x5
Didn’t do as well as I had hoped on these.
DB Floor Press
65x9
65x3x8
Chest-supported T-bar row
75x4x8
DONE!
[quote]Modi wrote:
Norweige wrote:
AlphaDragon wrote:
So that guy who said he’d like to train with me finally decided to start next week.
Dude has never done Deads before and is afraid of “hurting” his back. Says the last time he deadlifted he messed up his back.
Any advice on how I should train this guy? I mean, he’d be an awesome training partner, but I don’t want to break him…
AD
EDIT: I don’t mean baby him. I won’t tolerate that. What I mean is that if he actually hurt his back from deadlifting previously, how can I train him without re-injuring him?
I’ve started a lot of my clients at a high rack pull and worked my way down, coaching/cueing on a few key things as I went. You may have them pulling from the knee or lower with good technique in their first workout if everything goes well. Again, with good technique and posture, that’s the key. If he hurts his back with light weights when he has good posture and technique he’s gotta get checked out. Be cautious with the loading and progress him on his load based on his capabilities.
My .02, so to speak.
Just to add to that, you can set up a rack pull so it’s the same height as a full DL, but use smaller plates if he isn’t strong enough. When I started my wife DL’ing, we just used the bar and gradually added 5’s and 10’s as she progressed. She had back pain and because of it, avoided strengthening it. 135 would have been too heavy to start her at, but we wanted to hit a full ROM.[/quote]
Thanks for the input, guys. I’ll take it all into consideration when we try on Wed. for ME Lower.
Although I’m not entirely sure what Modi is talking about. A rack pull at the same height as a full DL?? So basically, set the bar up at a normal DL height, but propped up on something on each side to simulate a regular full ROM, but use lighter weight to not overstrain the dude? In this way, it will still be full rom (as normally with lighter weights, it will be deeper than a normal full ROM), but lighter??
Thanks again.
AD
AD
MOnday, ME Upper:
A little sick (again) today and feeling tired/out of it. But there was NO way I was going to miss another training session.
Flat Bench Press:
barx20
40kg x10
50kg x8
60kg x5
80kg x3
100kg x1
110kg x1 (Baseline PR)
95kg x4 (PR +1 rep)
Incline Bench Press
70kg: x6 (PR+1), 5, 5, 5, 3
90 degree bent over rows (palm up/curl bar):
55kg 10 (baseline PR),10,9,9
Close Grip Bench Press:
70kg: 9 (baseline PR), 6
60kg: 6,6
Standing Overhead Presses:
40kg: 8 (PR +1rep), 7,6,7
My triceps were SO shot today by the time I got to Close Grip Bench taht it was ridiculous.
"Broke in " the new partner today. A big dude, and looks strong…but didn’t know how to be explosive. Took him until the drop set on Flat Bench to get it, but once he did, he did well. Pretty quickly he learned it, actually.
[quote]AlphaDragon wrote:
Thanks for the input, guys. I’ll take it all into consideration when we try on Wed. for ME Lower.
Although I’m not entirely sure what Modi is talking about. A rack pull at the same height as a full DL?? So basically, set the bar up at a normal DL height, but propped up on something on each side to simulate a regular full ROM, but use lighter weight to not overstrain the dude? In this way, it will still be full rom (as normally with lighter weights, it will be deeper than a normal full ROM), but lighter??
Thanks again.
AD
[/quote]
Basically a Deadlift starts from 9-10" off the floor if you use a 45lb plate, but if you use smaller plates (5’s,10’s,25’s) the movement starts much lower. It might start at 4" off the floor with 5lbers on the bar. If you have bumper plates, you don’t have a problem, because they are all the same size.
So what we did is to set the safety pin so that the bar started at DL height (9 or 10" or whatever it is) but load the bar with smaller plates and work our way up. I didn’t want to make the movement into a deficit DL, so that’s why I did it they way I did. Does this make sense?
[quote]Modi wrote:
AlphaDragon wrote:
Thanks for the input, guys. I’ll take it all into consideration when we try on Wed. for ME Lower.
Although I’m not entirely sure what Modi is talking about. A rack pull at the same height as a full DL?? So basically, set the bar up at a normal DL height, but propped up on something on each side to simulate a regular full ROM, but use lighter weight to not overstrain the dude? In this way, it will still be full rom (as normally with lighter weights, it will be deeper than a normal full ROM), but lighter??
Thanks again.
AD
Basically a Deadlift starts from 9-10" off the floor if you use a 45lb plate, but if you use smaller plates (5’s,10’s,25’s) the movement starts much lower. It might start at 4" off the floor with 5lbers on the bar. If you have bumper plates, you don’t have a problem, because they are all the same size.
So what we did is to set the safety pin so that the bar started at DL height (9 or 10" or whatever it is) but load the bar with smaller plates and work our way up. I didn’t want to make the movement into a deficit DL, so that’s why I did it they way I did. Does this make sense?
[/quote]
Makes total sense, bro.
While I’ll have to jury-rig something for this (the gym does not have a power rack,…not many gyms in China have this piece of equipment in my experience), it’s “doable,” I think.
AD
By the way:
What is a good supplemental movement for training the front Delts? I think I need to bring them up to increase my ME Benchpress.
[quote]AlphaDragon wrote:
By the way:
What is a good supplemental movement for training the front Delts? I think I need to bring them up to increase my ME Benchpress.[/quote]
Any overhead movement. I also like to do use incline DB press.
[quote]AlphaDragon wrote:
Modi wrote:
AlphaDragon wrote:
Thanks for the input, guys. I’ll take it all into consideration when we try on Wed. for ME Lower.
Although I’m not entirely sure what Modi is talking about. A rack pull at the same height as a full DL?? So basically, set the bar up at a normal DL height, but propped up on something on each side to simulate a regular full ROM, but use lighter weight to not overstrain the dude? In this way, it will still be full rom (as normally with lighter weights, it will be deeper than a normal full ROM), but lighter??
Thanks again.
AD
Basically a Deadlift starts from 9-10" off the floor if you use a 45lb plate, but if you use smaller plates (5’s,10’s,25’s) the movement starts much lower. It might start at 4" off the floor with 5lbers on the bar. If you have bumper plates, you don’t have a problem, because they are all the same size.
So what we did is to set the safety pin so that the bar started at DL height (9 or 10" or whatever it is) but load the bar with smaller plates and work our way up. I didn’t want to make the movement into a deficit DL, so that’s why I did it they way I did. Does this make sense?
Makes total sense, bro.
While I’ll have to jury-rig something for this (the gym does not have a power rack,…not many gyms in China have this piece of equipment in my experience), it’s “doable,” I think.
AD[/quote]
Good. And again, this is only necessary if he can’t DL 135 without pain. One way to set it up would be to stack 45lb or 100lb plates on top of each other and start the movment with the barbell resting on the elevated surface. You could also use aerobic steps to create an elevated platform for each end of the barbell.
5 days out…
12/03/07 - Lower (deload)
A) Leg Press
180x8
360x6
540x6
630x6
630x6
B1) Seated Leg Curl
130x6
150x6
150x6
B2) Seated Leg Extension
150x8
170x8
170x8
C) Seated Row (Wide Parallel)
120x6
150x6
150x6
150x6
D) DB Weighted Sit Up
75x10
75x10
75x10
It sucked going into the weightroom knowing I wasn’t going to push myself on any of the movements. I pretty much just moped around from exercise to exercise. Wednesday will be more of the same, very light, low volume, just to keep the blood moving in the upper body.
Bodyweight was at 256.8 today, and I felt a little dehydrated, so it should have been around 258-259. I’ll probably hit some foam rolling later today with my shoulder rehab.
I’m ready for the meet today. I always hate this week of waiting shit. I’m sure I’ll be pissy all week. Try to put up with it guys. I’ll do my best not to bitch too much.
12/2/07- Monday- Speed Bench
1 WEEK OUT
BW- 196.5
60 minutes FULL BODY MASSAGE
1)DE Bench Press (first rep paused)
135x7x3
2)Side Lying Ext Rotation
15x12 x12 x10
3)Neutral Grip Chinups
BWx6 x6 x6
Notes: Was happy as hell to get the massage. Usually this workout is done 6-7 days out, but I wasn’t able to do it yesterday, so I kept it easy today.
Did some squats with the bar in between all of it.
Weight is coming down a little too fast. I’d rather be 198-200 the day before and cut back then come in a little under, so I might up the cals slightly for the next couple days.
Hate the tapering and week off. I feel like I’m getting weaker and my brain is shitting itself. Should all pay off on Saturday though.
-Matt
Monday, 12/3/2007: ME Bench
A. Bench Press - Pinky on Rings
135 x 8
155 x 5
185 x 3
205 x 1
220 x 1 (PR +5 lb)
205 x 1
205 x 2
B. Incline Dumbbell Press
70 x 8
70 x 8
70 x 8
70 x 5
C. Chest-Supported Row
120 x 4 sets x 8 reps
D. 1-Hand Preacher Curl
25 x 4 sets x 8 reps
E. Face Pull
60 x 4 sets x 25 reps
I got out of the power rack and got a random person to spot me on the bench today. It seems that whenever I get a lift-off, I’m in a better groove and the weight feels lighter. Any time I get a PR on the bench is a big deal for me since that’s the lift that I’m the weakest at. I need to get 5 more lbs this month to hit my goal. 
ME Lower
I was going to DL next week, but I was feeling it today.
135x??
225x5
315x3
365x2
405x1
455x1
500x1 5lb PR - NICE This was really good pull. I definitely had 5-10lb more, but I am only good for 1 PR when it comes to deads.
455x1
455x1
Concentric GMing from Pins
225x2x6
235x6
245x6
I want to use these as a ME movement, but I never did them before. I decided that I would be more comfortable doing them as a supplemental movement for a few weeks to get used to them.
Reverse Hypers Getto-Style. I used the 45 degree back extension bench backwards. I saw this on T-Nation as an exercise of the week a few weeks back.
Held a 15lb DB between my feet
15x4x10
Ab-Pulldowns
115x8
120x8
125x8
130x8
DONE!!