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!! [/quote]
Congrats on the 500, dude. I can’t wait until I can do that.
Good Morning and Cuban Rotation Superset
140x5x5
45x6x5
Hanging Leg Raise
BWx10x3
I go to a gym where 90+% of the members are 35-60 year olds who just like to be able to tell their friends that they’ve been working out with a trainer. I don’t mind it because I can always get through a complete training session in the power rack without being disturbed.
Today, I show up and there is a 6’1" 170lb high schooler at the power rack. He is attempting to stand on top of a Swiss ball while holding on to the uprights of the rack. I figure he can’t possibly go for very long seeing as how he’s shaking like a meth addict jonesing for a fix, so I refrain from making a rude comment and sit down to tie my shoes and wait.
No sooner had I finished tying my shoes than the guy decides he is going to try to stand without his hands on the rack uprights. Five seconds later, his feet go flying out in front of him and he is lying flat on his back on the floor. I do my best to contain my glee, but I’m sure he heard my muffled snickering. One of the trainers comes over and asks if he’s alright.
His words: “Yeah. That’s just part of the learning.” He gets back up and tries for another 30-45 seconds with his hands firmly grasping the rack. Finally, he gets down and says “you can use the rack.” I say “oh, are you done with the learning?” He didn’t answer me.
one arm shoulder press
45 x 10, 10
52.5 x 10
55 x 9
tbar row
115 x 8
135 x 8
160 x 8
180 x 8
tricep pushdown
100 x 15, 15
Bench felt pretty good - still getting the hang of using the boards. I kinda sorta got 3 reps with help on the first at 275 but I aint counting it because it was ugggggggggly. We recorded a few of our attempts and it’s obvious that I have no leg drive. Gotta work on that Smiley
My shoulder is talking to me a little bit but only had a slight bit of discomfort - no real pain. I felt beat the hell up today. Ready for more food and sleep. No pain no gain!
[quote]Tony Hsiao wrote:
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. :-D[/quote]
Good stuff man. I like your choices of supplemental and accessory work. They are definitly good bench builders.
12/3/2007 ME upper
dynamic warm up
shoulder dislocates
dumbbell clings 1020 2015 2510
green band face pulls 220
v grip pull downs 10020
inverted lat bar 10020
lat tower abs 100*20
bench off half foam roller
bar10
9510
13510
1853
2253
rage x 54 single ply one inch scoop
275 3 boards 1
315 2 boards 1
365 half foam roller 1
405 hfr1
455 hfr1
495 hfr1
545 hfr1 fast PR
560 hfr*1 solid. PR
This was the most weight that I have ever handled on the bench. Felt really strong weighed in about 290. I wish I had just decided to max instead of using the half roller. I feel I could have gone 520 in a meet last night. Pretty pumped best bench work out in a long, long, time!
12/3/2007 ME upper
dynamic warm up
shoulder dislocates
dumbbell clings 1020 2015 2510
green band face pulls 220
v grip pull downs 10020
inverted lat bar 10020
lat tower abs 100*20
bench off half foam roller
bar10
9510
13510
1853
2253
rage x 54 single ply one inch scoop
275 3 boards 1
315 2 boards 1
365 half foam roller 1
405 hfr1
455 hfr1
495 hfr1
545 hfr1 fast PR
560 hfr*1 solid. PR
This was the most weight that I have ever handled on the bench. Felt really strong weighed in about 290. I wish I had just decided to max instead of using the half roller. I feel I could have gone 520 in a meet last night. Pretty pumped best bench work out in a long, long, time!
12/3/2007 ME upper
dynamic warm up
shoulder dislocates
dumbbell clings 1020 2015 2510
green band face pulls 220
v grip pull downs 10020
inverted lat bar 10020
lat tower abs 100*20
bench off half foam roller
bar10
9510
13510
1853
2253
rage x 54 single ply one inch scoop
275 3 boards 1
315 2 boards 1
365 half foam roller 1
405 hfr1
455 hfr1
495 hfr1
545 hfr1 fast PR
560 hfr*1 solid. PR
This was the most weight that I have ever handled on the bench. Felt really strong weighed in about 290. I wish I had just decided to max instead of using the half roller. I feel I could have gone 520 in a meet last night. Pretty pumped best bench work out in a long, long, time!
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.
[/quote]
Congratz on the 500! And to think, you had more in you too.
Good Morning and Cuban Rotation Superset
140x5x5
45x6x5
Hanging Leg Raise
BWx10x3
I go to a gym where 90+% of the members are 35-60 year olds who just like to be able to tell their friends that they’ve been working out with a trainer. I don’t mind it because I can always get through a complete training session in the power rack without being disturbed.
Today, I show up and there is a 6’1" 170lb high schooler at the power rack. He is attempting to stand on top of a Swiss ball while holding on to the uprights of the rack. I figure he can’t possibly go for very long seeing as how he’s shaking like a meth addict jonesing for a fix, so I refrain from making a rude comment and sit down to tie my shoes and wait.
No sooner had I finished tying my shoes than the guy decides he is going to try to stand without his hands on the rack uprights. Five seconds later, his feet go flying out in front of him and he is lying flat on his back on the floor. I do my best to contain my glee, but I’m sure he heard my muffled snickering. One of the trainers comes over and asks if he’s alright.
His words: “Yeah. That’s just part of the learning.” He gets back up and tries for another 30-45 seconds with his hands firmly grasping the rack. Finally, he gets down and says “you can use the rack.” I say “oh, are you done with the learning?” He didn’t answer me.[/quote]
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
This was the most weight that I have ever handled on the bench. Felt really strong weighed in about 290. I wish I had just decided to max instead of using the half roller. I feel I could have gone 520 in a meet last night. Pretty pumped best bench work out in a long, long, time!
[/quote]
Nice job, gotta love those days.
Those were a couple of real solid lifts, I wouldn’t worry about not taking a max. You’ll get just as much out of these as if you’d done it without the roller. Keep up the good work.
A. Squat
135 x 8
185 x 5
225 x 3
275 x 1
305 x 0
295 x 0
185 x 20
Suck, suck, suck.
Did I mentioned that my session today sucked? I stayed up playing video games with one of friends at work and went to bed quite a bit later than I should. I tried to compensate by sleeping in a little bit, but my body just didn’t feel right.
I took a Spike about an hour before my session and went to the gym a little bit tired still. Warm ups went okay and by the time I got to 275, it felt a little heavy but still smooth. So, I tried my luck and see if I get sneak in a 5lb PR today. I was able to get an inch or two out of the hole before getting pinned on my 305 attempt. After a bit of rest, I tried again with 295 and got pinned at the bottom.
At this point, I got pretty pissed and didn’t see the point of going heavy since I’m just not feeling it today on the heavy lifts. So, I went for a 20-rep squat. Since I don’t do 20-rep squats very much, I wasn’t sure what weight to use. I just picked 185 since my 5RM is at 245. I got plenty winded, but not quite burning. I was resting to catching my breath more than anything, but never got to the point of grinding out reps. If I ever do this again, I’m definitely upping the weight.
[quote]Tony Hsiao wrote:
Tuesday, 12/4/2007: ME Squat
A. Squat
135 x 8
185 x 5
225 x 3
275 x 1
305 x 0
295 x 0
185 x 20
Suck, suck, suck.
Did I mentioned that my session today sucked? I stayed up playing video games with one of friends at work and went to bed quite a bit later than I should. I tried to compensate by sleeping in a little bit, but my body just didn’t feel right.
I took a Spike about an hour before my session and went to the gym a little bit tired still. Warm ups went okay and by the time I got to 275, it felt a little heavy but still smooth. So, I tried my luck and see if I get sneak in a 5lb PR today. I was able to get an inch or two out of the hole before getting pinned on my 305 attempt. After a bit of rest, I tried again with 295 and got pinned at the bottom.
At this point, I got pretty pissed and didn’t see the point of going heavy since I’m just not feeling it today on the heavy lifts. So, I went for a 20-rep squat. Since I don’t do 20-rep squats very much, I wasn’t sure what weight to use. I just picked 185 since my 5RM is at 245. I got plenty winded, but not quite burning. I was resting to catching my breath more than anything, but never got to the point of grinding out reps. If I ever do this again, I’m definitely upping the weight.[/quote]
You had a big bench PR what yesterday? (congrats btw) plus 185x20 is not that bad!
I’m not sure how good it is… but I’m very happy. Today I did Romanian Deads for my ME movement. I worked up to 475lbs x2 reps raw. I used an over/under grip with chalk. I took the bar to the bottom of my kneecap.
Here is my question… My deadlift stinks. I have a hard time getting the weight off the floor. If my lower back was rested, I may be able to get 425. I think it’s my lower back that is the problem. What do you guys think?
I’ve recently been doing a lot of weighted back extensions, snatch grip deads from a 4" platform, and pull-throughs.
Does it sound like I’m on the right track? What else causes you to be weak from the floor?
[quote]LarryJr wrote:
ME Lower today. I had an awesome workout today!
I’m not sure how good it is… but I’m very happy. Today I did Romanian Deads for my ME movement. I worked up to 475lbs x2 reps raw. I used an over/under grip with chalk. I took the bar to the bottom of my kneecap.
Here is my question… My deadlift stinks. I have a hard time getting the weight off the floor. If my lower back was rested, I may be able to get 425. I think it’s my lower back that is the problem. What do you guys think?
I’ve recently been doing a lot of weighted back extensions, snatch grip deads from a 4" platform, and pull-throughs.
Does it sound like I’m on the right track? What else causes you to be weak from the floor?[/quote]
You can do RDLs with 475x2, but your regular deadlift is only 425? Am I reading that correctly? I have never heard of anyone who can RDL more than their full DL - usually you can expect to get ~ 80% of your pull for a set of 4-5 on RDLs.
With that aside, if you find that strength off the floor is bad, check your starting position first. The bar might just be in the wrong position and you can’t get your shoulder behind (or in line with) the bar. That other stuff you mentioned are good but speed pulls w/ straight weight, chains and against bands will do you right.
Yes, you read it correctly. Maybe it’s my technique like you said. I could have easily done 500 on RDLs today. I’ve had people look at my dead and they said it was fine. I always feel it in my lower back though.
[quote]blanezx3 wrote:
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?
[/quote]
I guess I’ll stay a step in front of the pulldown seat/pad for a few weeks and see what happens.
Nope, I’ve never used bands for abs. My gym doesn’t have bands and I have not yet invested in any. I’ll have to give it a try someday when I’ve got some extra cash. I’ve always wanted to try band pushups too.
[quote]LarryJr wrote:
Yes, you read it correctly. Maybe it’s my technique like you said. I could have easily done 500 on RDLs today. I’ve had people look at my dead and they said it was fine. I always feel it in my lower back though.[/quote]
Can you post a video and we can put our heads together to spot the issue.
[quote]Kalle wrote:
Tony Hsiao wrote:
Tuesday, 12/4/2007: ME Squat
A. Squat
135 x 8
185 x 5
225 x 3
275 x 1
305 x 0
295 x 0
185 x 20
Suck, suck, suck.
Did I mentioned that my session today sucked? I stayed up playing video games with one of friends at work and went to bed quite a bit later than I should. I tried to compensate by sleeping in a little bit, but my body just didn’t feel right.
I took a Spike about an hour before my session and went to the gym a little bit tired still. Warm ups went okay and by the time I got to 275, it felt a little heavy but still smooth. So, I tried my luck and see if I get sneak in a 5lb PR today. I was able to get an inch or two out of the hole before getting pinned on my 305 attempt. After a bit of rest, I tried again with 295 and got pinned at the bottom.
At this point, I got pretty pissed and didn’t see the point of going heavy since I’m just not feeling it today on the heavy lifts. So, I went for a 20-rep squat. Since I don’t do 20-rep squats very much, I wasn’t sure what weight to use. I just picked 185 since my 5RM is at 245. I got plenty winded, but not quite burning. I was resting to catching my breath more than anything, but never got to the point of grinding out reps. If I ever do this again, I’m definitely upping the weight.
You had a big bench PR what yesterday? (congrats btw) plus 185x20 is not that bad! [/quote]
Is this the 3/4 week you have been back squatting? I think it is. You really need to rotate more. I promise you will have better progress.
[quote]novaeer wrote:
LarryJr wrote:
Yes, you read it correctly. Maybe it’s my technique like you said. I could have easily done 500 on RDLs today. I’ve had people look at my dead and they said it was fine. I always feel it in my lower back though.
Can you post a video and we can put our heads together to spot the issue.[/quote]
Next week I’ll do deads and take a video.
I was thinking about something you said. I don’t think my shoulders are behind or even inline with the bar. I think they are past the bar. I’ve never really paid attention to my shoulder position. We may be on to something.
