Notes: Sick (again).
New training partners first day on ME Lower.
Conventional DL’s: (Old PR 188kg)
bar x20
60.8kg x10
100.8kg x8
132.6kg x5
152.6kg x3
172.6kg x1
182.6kg x1 (Knew I couldn’t do more so stopped short of a PR attempt)
172.6kg x4 (Double PR!! Old PR was 172.2x3)
I was SO determined not to walk away from Deadlifts (my personal favorite lift) without SOME kind of PR. It was a struggle on #4, but managed to do it.
Incline Leg press (thought I’d take it easy on the “new” guy)
180kg x5
200kg x5
210kg x5
220kg x5
240kg x8 (CRAZY DOUBLE PR!! old PR was 220x5)
Leg Curls:
7th pin: 10,10
8th pin: 10
9th pin: 10
That’s all for today.
Wish I had a video of the guy who trained with me today, especially walking after the incline press. He started to deadlift with neoprene gloves and lost his grip strength (surprise, surprise), so when I finally got him to take them off, he could do lots more. He’s not too bad in Deads (at least not as bad as he said he was). His Max PR for ME Deads was about 122.6kg (or about 269 lbs. Not much, but still more than he expected).
On a personal note:
***I’m kinda worried about my Max Deadlift not going up after 4 weeks of not pulling conventional…any ideas why it’s happening this way?
My thoughts: I’ve recently started doing this:
ME Upper: Monday
ME Lower: Wed
RE Upper: Th
Misc: Sat.
Maybe it’s not enough recovery time between ME Upper and lower? Suggestions and opinions are welcomed and asked for.***
A)ME Squat initially wearing my Frees for a change
Bar x some
135 x 3
185 x 3
225 x 3 wow I don’t like to squat in these Frees
275 x 3 change into my regular squat shoes, a stiff-soled indoor soccer shoe
315 x 2 much better
365 x 1
385 x 1
Walkout 485
Walkout 545
405 x 2
B1)Flat DB Bench
50 x 5
100 x 3
120 x 6, 6, 6, 6
B2)H.S. Chest-Supported Iso-Row
180 x 5
410 x 6, 6, 6, 6
C)Dips x 34
D)EZ-Bar Jettison Curls w/ blue aerobics band, one continuous drop set
60 + band x 11
60 x 11
Band x 11
E)Abs x seems like I’ve already done enough
NOTES: I knew training wasn’t going to happen tomorrow, and my hamstrings are pissed off at me for the RDLs on Wednesday. I didn’t need much, so I thought I’d work up to some heavy-ish walkouts and get a couple doubles around 90%. Things went fine until I did the set with 405. I got it done but it wasn’t pretty and was way harder than it should have been. I cut my losses and called it good.
Everything else went great. I think the DB presses might have been a PR for 4 sets of 6, but I’ll have to look back in my log. Doing a little assistance pressing on Hammer Strength equipment has helped a lot with the symmetry of my upper body strength. My left shoulder is rotated a little more forward than my right, and my left elbow likes to move up toward my face when the weight gets heavy. I can focus much more on retraining that elbow path and shoulder stability when on the Hammer Strength stuff. When I do my primary assistance/rep work with DBs, like today, there’s now almost no lag on the left side even with accumulated fatigue.
[quote]LarryJr wrote:
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.
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.
[/quote]
That could very well be the issue, which would go along with your lower back strength. If you start with your shoulders too far out in front and/or your hips too high, you’ll have to stiff-leg it, and if that happens you need a rock-solid lower back.
B2)H.S. Flat Iso Bench Press, paused at full stretch=260 x 5, 5, 5, 5, 4
C)Hanging Pikes x 12
D)Kneeling Cable Scarecrows=16 x 12
NOTES: The 9th rep of the DB presses took forever and a day to lock out on my left side, but I guess straining is kind of the point, right? I got my main assistance stuff done but had to cut the ab and upper back work back to one set each. Damn meetings…
[quote]Pemdas wrote:
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]
Good catch. Yes, I’ve been doing them for a few weeks in a row. I really wanted to hit 3 plates by the end of the year and I’ve been progressing since switching to back squatting, so I figured I’d milk it. Maybe I’ll do a week or two of box squatting and go for broke on the last week of the year.
Hmm…that would make it Christmas day, the last Tuesday day. I can’t think of a better Christmas present than a 3-plate squat.
[quote]Norweige wrote:
A)ME Squat
Walkout 485
Walkout 545
[/quote]
A quick question about the walkouts, why?
I’ve thought about doing those, sort of in the same line of thinking as doing supramaximal holds on the bench. I figured if one can get used to holding something heavier than their max, the rep would actually feel lighter. However, I haven’t seen/heard/read anyone else apply it to the squat.
Is that the same reason why you do the walkouts? I assume those are a lot heavier than your max since you did 385 x 1 the rep before. What is your reasoning for doing the walkouts?
I went in to do some light bench today, and everything felt a little stiff. I get very aware of every little ache and pain when I have a meet coming up, and everytime I twisted or turned and felt something I would think to myself “Is that going to be a cramp? Did I just pull something?” So I needed to work some kinks out and did a couple of light sets of squats and deads just to keep everything moving.
That’s it, nothing more until Saturday. I’m heading up Friday afternoon and the meet director said I could probably weigh in Friday night instead of Saturday morning, which means no rush in the morning. After last nights feast, I tipped in at 258.8lbs. Hopefully my singlet still fits.
[quote]Tony Hsiao wrote:
Kalle wrote:
You had a big bench PR what yesterday? (congrats btw) plus 185x20 is not that bad!
5lb PR is not quite “BIG”, but I’ll take whatever I can get on the bench. :-)[/quote]
A 5lb PR is big, especially on a upper body movement. I have been trying to drill this into my thick skull, it might not be big progress on people that don’t do Westside and only go for a max a couple times a year but when we go for a max damn near every week and at least once a month in 1 movement usually a 5lb pr is pretty big 5lbs a month is 60lbs a year. Not bad…
[quote]Kalle wrote:
Tony Hsiao wrote:
Kalle wrote:
You had a big bench PR what yesterday? (congrats btw) plus 185x20 is not that bad!
5lb PR is not quite “BIG”, but I’ll take whatever I can get on the bench.
A 5lb PR is big, especially on a upper body movement. I have been trying to drill this into my thick skull, it might not be big progress on people that don’t do Westside and only go for a max a couple times a year but when we go for a max damn near every week and at least once a month in 1 movement usually a 5lb pr is pretty big 5lbs a month is 60lbs a year. Not bad…[/quote]
Not to mention that would be 12 PR’s that you could put in bold. That alone is BIG!
[quote]Modi wrote:
Kalle wrote:
Tony Hsiao wrote:
Kalle wrote:
You had a big bench PR what yesterday? (congrats btw) plus 185x20 is not that bad!
5lb PR is not quite “BIG”, but I’ll take whatever I can get on the bench.
A 5lb PR is big, especially on a upper body movement. I have been trying to drill this into my thick skull, it might not be big progress on people that don’t do Westside and only go for a max a couple times a year but when we go for a max damn near every week and at least once a month in 1 movement usually a 5lb pr is pretty big 5lbs a month is 60lbs a year. Not bad…
Not to mention that would be 12 PR’s that you could put in bold. That alone is BIG![/quote]
I have a maraudermeat sighting to report! At least he’s doing OK, even though he’s not posting with us anymore. I guess he finally found some decent training partners.
3-Board
225x3
260x3
280x1
300x1
320x1 5lb PR This was pretty damn hard. I almost passed out when I stood up after this rep. I thought about going for 325, but I don’t think I would have made it.
295x1
DE squat
dyn warm up
revers hypers
lat tower abs
land mines
foam roller
box squat
140*10
to increase band tension on the box i hooked the bands to the safety pins then ran them under the power rack and up to the bar, this created a crazy amount of band tension.
I was feeling fatigued and my back felt tight going into the session today. After the first two reps of 440 on the deadlift, I decided I’d rather play it safe and cut the volume for today. I was supposed to do 440x3x3 and 465x2x3. Instead, I decided to hit an easy ~90% single and move on to the bench. I attribute this deviation from the plan to my inadequate sleep the past few nights. I need to start going to bed earlier. Despite my displeasure, I think I made the right decision. The deadlift is the lift I feel least comfortable grinding out reps on when I’m fatigued.
He started to deadlift with neoprene gloves and lost his grip strength (surprise, surprise), so when I finally got him to take them off, he could do lots more. He’s not too bad in Deads (at least not as bad as he said he was). His Max PR for ME Deads was about 122.6kg (or about 269 lbs. Not much, but still more than he expected).
