[quote]maraudermeat wrote:
ExNole wrote:
That looks absolutely brutal. Good job.
thanks!!
I’m paying for it today… It’s a free fall onto the can.
meat[/quote]
hahhahahah thats hysterical
Benchpress (one Board=2")
raw
44/10 x2 - 88/5 - 132/5 - 176/3 - 181/3 (left something in the tank)
1Board: 192/3 - 220/3 - 231/2 (left the groove in the third rep) 110/X Dito
2 Board: 253/5 dunno easy as hell
Close Grip
181.5/4 - 181.5/5 - 181.5/4
Cable Row
7-8(??)x6
Pushpress
3x5-3
Reversy Flies 3x10-15
DE Lower
Jump Squats w/box (actually a bench about 1-2" above parralel)
Bar x 5
95x5
115x5
115x5
I like these better than w/o the box, but I wasn’t getting as much height.
Power clean (from floor)
135x3
155x3
175x3
195x2
205x1 (PR)
215x0
185x1
The 205 felt good, I think I’ll hit 225 fairly soon.
Box Squat- Same bench, First time really doing box squats, close to parralel, but between 1-2 inches high.
Barx5
135x5
185x5
225x5
245x5
275x5
295x1
Damn. I’m going to try to find something a little lower or make my own box. Getting one at 295 was more fatique and being new to the lift than anything else.
GHR
15,10,8
Conditioning to the death.
Long story short I wasnt sure id make it literally. Was one of the most satisfying, stupid and scary days of my life.
Headed out to summit a mountian that we didnt make it to last week do to running out of time knew the time was running short as I heard there was snow at the peak early in the week. Knew I was in more rouble and prob wouldnt/couldnt make it when saw snow at the parking lot but I was there and figured I hike as far as I can
Well 1 hour in I made it as far as we did in 2.5 hours last week snow was blowing trail was a bit hard to see but man I was close. Oh yhea Im also in sweat pants a hoodie and tennis shoes.
I say hell with bit and go. Im making good time. Hit the rock line no tree zone and blizzard like conditions hit Oh but im a mere few hundred yards away. make it to a big rock formation and can no longer seee the trail Im friggin frozen, but Im there almost so I just head for it make mt own trail snow in over knee deep in places.
Skip about 20 mins of hell I make it plan was to take oh some nice pics etc but you can only see a few feet I snap pick of the lookout post to prove I made it my shoes and pants and head hoping to be able to follow my tracks.
Hell nop there gone allready I can make out the rock formation head for it. still no trail I just head ion what I think is the right way Im a b it damn worried at this point. Guess luck was on my side I see a few on my track still visible. I am able to start to make out the trail. etc.
So I did tha damn thing made it up and off that frugger. Yhea stupid but at the time I knew this was the last chance it was now or wait 8 friggin months for the snow to melt. Prob should have waited but well glad I didnt and kicking my self for doing it.
Got a hell of a three hour total up and down conditioning session few times on the way up damn at the altitude etc though my heart was going to fly from my chest.
Need to work more simple conditioning in, but hey this was start LOL going to be a bit more lax on it from here on out hikes, sled dragging etc no life or death crap but hey what doesnt kill us makes us stronger. Going to have to go VERY light I think tomorrow on the DE lower body. Ill add a pic or two if ther are worth a hell.
Stay strong and smart(er)
Phill
[quote]Phill wrote:
Conditioning to the death.
Long story short I wasnt sure id make it literally. Was one of the most satisfying, stupid and scary days of my life.
Headed out to summit a mountian that we didnt make it to last week do to running out of time knew the time was running short as I heard there was snow at the peak early in the week. Knew I was in more rouble and prob wouldnt/couldnt make it when saw snow at the parking lot but I was there and figured I hike as far as I can
Well 1 hour in I made it as far as we did in 2.5 hours last week snow was blowing trail was a bit hard to see but man I was close. Oh yhea Im also in sweat pants a hoodie and tennis shoes.
I say hell with bit and go. Im making good time. Hit the rock line no tree zone and blizzard like conditions hit Oh but im a mere few hundred yards away. make it to a big rock formation and can no longer seee the trail Im friggin frozen, but Im there almost so I just head for it make mt own trail snow in over knee deep in places.
Skip about 20 mins of hell I make it plan was to take oh some nice pics etc but you can only see a few feet I snap pick of the lookout post to prove I made it my shoes and pants and head hoping to be able to follow my tracks.
Hell nop there gone allready I can make out the rock formation head for it. still no trail I just head ion what I think is the right way Im a b it damn worried at this point. Guess luck was on my side I see a few on my track still visible. I am able to start to make out the trail. etc.
So I did tha damn thing made it up and off that frugger. Yhea stupid but at the time I knew this was the last chance it was now or wait 8 friggin months for the snow to melt. Prob should have waited but well glad I didnt and kicking my self for doing it.
Got a hell of a three hour total up and down conditioning session few times on the way up damn at the altitude etc though my heart was going to fly from my chest.
Need to work more simple conditioning in, but hey this was start LOL going to be a bit more lax on it from here on out hikes, sled dragging etc no life or death crap but hey what doesnt kill us makes us stronger. Going to have to go VERY light I think tomorrow on the DE lower body. Ill add a pic or two if ther are worth a hell.
Stay strong and smart(er)
Phill [/quote]
Hey at least you get a good story out of it. Glad you made it back in one piece
[quote]ExNole wrote:
Hey at least you get a good story out of it. Glad you made it back in one piece[/quote]
Thanks man
Yhea a story for sure just now can feel my damn toes again.
Sometimes pushing our selves to goals we get a we bit narrow sighted LOL. Odd thing is I was trudging alone thorugh jungles and crapo in southeast asia alone not more than 6 weeks ago. All that they have to offer and maybe fear and never was I actually scared.
Been a while I have to say, at the point today leaving the peak looking for the trail trying to get my bearings on which damn side of the mountain to go down I was scared shitless. Thought I may just have bit of more than I could chew. Lucky I paid a little attention to the land marks that werent snow covered and well I have to say had a little luck.
Its all good looking back now warm and fed yup stupid but if I had to chose in the same situation same goal time I know Id prob do it again LOL
’
Got the pics then Ill quit going off topic.
Here is the post at the summit
A better veiw of just how far I couldnt see doesnt show the wind well
my frozen feet in nothing but a pair of tennis shoes and ankle high socks, Sweat pants and boxers. SUCK!!!
Thats it LOL
End Hijack
9/18/06- Monday- ME BP
A)Semi thick bar (slightly bigger than regular) Bench Press
155x5
185x4
215x3
245x3
PR 275x3
PR 295x1 (went for a double but missed)
275x2 (failed on third)
PR 255x5
255x3
B1)Chest Supported Machine Rows (prone grip)(pause at top)
Stack+10lbx15 x15 x12 x12 x15
B2)Neutral Grip seated DB Shoulder Press
60x10 70x8 75x7 80x6 85x4
C1)Hammer Curl
40x10 45x10 50x6
C2)DB Skull Crushers
45x7 x6
Notes: Many PRs on bench. I definetly was good for at least 300 but decided to wait on it. I’m pretty sure I can get a bit over 300 given that I worked a little harder in the work-up than usual.
The DB Shoulder presses went awesome. I just kept surprsing myself and going up in weight. Part of it was a new discovery in technique. Before I had been pressing primarily with the elbows in (like the bottom of an Arnold Press), but this time I basically did it like a regular shoulder press only with keeping the hands facing each other in the bottom. Voila, no shoulder pain and basically stronger than I’ve ever been.
The end of the workout was rushed unfortunately, but the always tend to be nowadays. Things are settling down more in school, so I’m going to be back on a regular WS split starting Tues.
-MAtt
DE Squat/DL Sept.22 2006
Box Squat (little below Parallel 14? box)
All with blue bands
Bar x 5
135 x 3
185 x 2
225 x 2
245 x 2 (8 sets)
Rack pulls
315 x 5
405 x 5
495 x 5,5
515 x 5
High!!! step ups 18? box
45 x 5
65 x 5 (5 sets)
Ab machine
70 x 20
80 x 20
90 x 15
100 x 24
90 x 16
80 x 20
70 x 27
Leg curls a few.
OK man that hike ordeal yesterday took more out of me then I thought it would. Heck I couldn?t even get the box squats to go just right tell the last few lots of going on my toes etc think I really nailed the hams etc climbing that mountain and today showed it.
That and now have a damn sinus cold
Rack pulls were sad that is honestly all I could muster today grip was fine just didn’t have any more in me.
Great advance on the ab pyramid again need to raise the load now. Step ups OK just kept the load Low
DE/RE Bench Sept 16th
-
Shoulder Prehab/warm up
External Rotation 20 x ton x 3 sets
Shoulder Horn 10 x ton x 3 sets -
RE Bench
95 x 20
135 x 15
225 x 10
275 x 2
225 x 7
135 x 15 -
Lat Pull down / Chins(pyramid)
135 x 15
165 x 10
195 x 5
BW x 4,4
195 x 6
165 x 9
135 x 14
4A) Rear Delt Machine
90 x 10 (3 sets)
4B) Wood Choppers
120 x 8 (4 sets)
4C) Dips
Bw x 10,7,7,7
- EDT for Arms 10 mins
OH Tri extensions = 40lb DB
Alternating DB curls = 25 lb DB?s
5= 4
4= 4
3= 4
2= 9
1= 1
Total = reps = 67
OK as much as I kind of don?t like it I know I need it. For the shoulder mainly I just cant work on speed now it simply hurts exploding. So doing some RE work and slower tempo if I had to guess it was about a 3/1/3 tempo really humbling grinding those loads out not pressing hard But I think it will help. Not only with strength over all but mainly the connective tissue heal the shoulder etc.
These also will help in me staying in the groove keep the bar in that path pushing it straight up concentration on pushing me away from the bar. I notice I tend to in the later sets or very heavy sets get out of the groove some times the bar floats up that?s when the shoulder probs happen and the lats unloock etc. Doing this ungodly slow tempo I really was able to stay tight and get that groove better engrained if I start floating on the later reps etc I move it back down.
They felt good was humbling like I said expected more but I also kept the rest very short, 60 seconds between each set just long enough to change the load and go. Think Ill try these on DE/RE day and those Pauses on ME day for a few weeks see what it does for the shoulder.
Nothing huge but a few more reps on the lat/chin pyramid also done strict 60 secs rest, then good progress on the giant set and the EDT I will up the load on again next week.
Oh also really hoping the head/sinus cold in battling now and the not so great breathing that goes along with it was a big contributor in the lack luster pressing if no the this high rep stuff was/is sorely needed.
Stay Strong and healthy,
Phill
[quote]Phill wrote:
DE/RE Bench Sept 16th
-
Shoulder Prehab/warm up
External Rotation 20 x ton x 3 sets
Shoulder Horn 10 x ton x 3 sets -
RE Bench
95 x 20
135 x 15
225 x 10
275 x 2
225 x 7
135 x 15 -
Lat Pull down / Chins(pyramid)
135 x 15
165 x 10
195 x 5
BW x 4,4
195 x 6
165 x 9
135 x 14
4A) Rear Delt Machine
90 x 10 (3 sets)
4B) Wood Choppers
120 x 8 (4 sets)
4C) Dips
Bw x 10,7,7,7
- EDT for Arms 10 mins
OH Tri extensions = 40lb DB
Alternating DB curls = 25 lb DB?s
5= 4
4= 4
3= 4
2= 9
1= 1
Total = reps = 67
OK as much as I kind of don?t like it I know I need it. For the shoulder mainly I just cant work on speed now it simply hurts exploding. So doing some RE work and slower tempo if I had to guess it was about a 3/1/3 tempo really humbling grinding those loads out not pressing hard But I think it will help. Not only with strength over all but mainly the connective tissue heal the shoulder etc.
These also will help in me staying in the groove keep the bar in that path pushing it straight up concentration on pushing me away from the bar. I notice I tend to in the later sets or very heavy sets get out of the groove some times the bar floats up that?s when the shoulder probs happen and the lats unloock etc. Doing this ungodly slow tempo I really was able to stay tight and get that groove better engrained if I start floating on the later reps etc I move it back down.
They felt good was humbling like I said expected more but I also kept the rest very short, 60 seconds between each set just long enough to change the load and go. Think Ill try these on DE/RE day and those Pauses on ME day for a few weeks see what it does for the shoulder.
Nothing huge but a few more reps on the lat/chin pyramid also done strict 60 secs rest, then good progress on the giant set and the EDT I will up the load on again next week.
Oh also really hoping the head/sinus cold in battling now and the not so great breathing that goes along with it was a big contributor in the lack luster pressing if no the this high rep stuff was/is sorely needed.
Stay Strong and healthy,
Phill
[/quote]
Hey Phil,
How often do you incorporate lactic acid training into your program and if so, on what day i.e on a DE or ME day. Also, what exercises ? Thanks, keep it up the good work dude.
[quote]Footsolider88 wrote:
Hey Phil,
How often do you incorporate lactic acid training into your program and if so, on what day i.e on a DE or ME day. Also, what exercises ? Thanks, keep it up the good work dude.
[/quote]
Honestly LA training specifically I dont. A bit higher rep, shorter rest, super and gient sets as I see I begin to lack there conditioning wise. I like the strong man stuff as well go flip a tire for 50 yards a few sets, drag a sled etc…
I do also like to regularly put in higer rep 8-12 of say squats,bench, etc sometimes even some 20 rep breathing squats not only for the strength endurance but I think 20 rep breathiung squats done sparingly once a month or less LOL can aid in just making you tough mentalkly grinding through the last 6-10 of your 10 rep max or so but going to 20 its HARD it hurts everywhere and I feel can have a direct correlation to having to grind out a maximal lift takes the same mental will power.
Other than that at times like these when joints etc start to ache Ive gotten stronger etc but seemingly the connective tissue are not caught up like with the shoulder coming back from injury getting stronger and now hurting again. This time instead of pressing on going damn heavy im looking to slow it up a bit maintain or make slow gains but heal so as to not be out of commishion again.
So not much but I do many times the acc. work is doen at a high pace. odd lifts that really tax you but not really looking for LA training not that burn and pushing through it that often though I have a bit on nthe leg press as I was getting hip pain from it. Maybe I should do more maybe not.
Clear as mud hope that helps,
Phill
Yesterday’s ME Bench
Decline BB Bench
I had planned on doing floor press but wasn’t at my normal gym and I only would have been able to do them from a dead stop.
135x10
185x6
225x5
275x3
295x0 Bad set up, nearly took my head off.
295x1
315x1
325x1 w/ a little help from the spotter.
275x4
The 325 I had some help with, but the 315 flew up.
Seated Row
12
10
8
6
Low Pin Press
225x3
275x3
295x2
285x3
Cheat Curls
External Rotations
Pullups
10,6,4
I did another set of 10 before leaving.
Back extension
20, 15, 13
[quote]Phill wrote:
Footsolider88 wrote:
Hey Phil,
How often do you incorporate lactic acid training into your program and if so, on what day i.e on a DE or ME day. Also, what exercises ? Thanks, keep it up the good work dude.
Honestly LA training specifically I dont. A bit higher rep, shorter rest, super and gient sets as I see I begin to lack there conditioning wise. I like the strong man stuff as well go flip a tire for 50 yards a few sets, drag a sled etc…
I do also like to regularly put in higer rep 8-12 of say squats,bench, etc sometimes even some 20 rep breathing squats not only for the strength endurance but I think 20 rep breathiung squats done sparingly once a month or less LOL can aid in just making you tough mentalkly grinding through the last 6-10 of your 10 rep max or so but going to 20 its HARD it hurts everywhere and I feel can have a direct correlation to having to grind out a maximal lift takes the same mental will power.
Other than that at times like these when joints etc start to ache Ive gotten stronger etc but seemingly the connective tissue are not caught up like with the shoulder coming back from injury getting stronger and now hurting again. This time instead of pressing on going damn heavy im looking to slow it up a bit maintain or make slow gains but heal so as to not be out of commishion again.
So not much but I do many times the acc. work is doen at a high pace. odd lifts that really tax you but not really looking for LA training not that burn and pushing through it that often though I have a bit on nthe leg press as I was getting hip pain from it. Maybe I should do more maybe not.
Clear as mud hope that helps,
Phill
[/quote]
Haha clear as mud, nice one. Thanks Phil. Yeah, sometimes I wonder if lactic acid would benefit me but I don’t want to over do it. I used to do the shoulder superset before I got involved with westside (you know front raise for 20 reps, side for 20 and rear) those were “fu” but now with westside, the shoulders are worked a lot anyway so I hesitate to do them. I just stick to the basic side and rear delt work for two to three sets towards the end.
Yes id be hesitant to go and change to much sure experiment and throw your self for a loop from time to time but you have to remember to listen to your body and manage the fatigue.
On the shoulder thing me I wouldnt do it. I know my shoulders get a ton of work as is in this no more is really needed. But hell from time tro time just like me and 20 reps squats torture your self.
ME Squat
Box Squat, 2" Over Parralel, Pause at Bottom
Bar x 10
135x5
225x5
245x1
275x1
Belt On
295x1
315x1
335x1
I’m hesitant to call any of these PRs because the box was a little high, but I sure smoked anything I’ve ever squatted before. I need to make a box, I was using the lowest bench in the gym. The 335 I had some trouble getting started, I almost bailed it.
Good Morning
135x5
185x5
205x5
225x5
I’m really undertrained in the GM, but I’m going to try to work on that the next month or so. Anyone now how it should sit compared to the RDL?
External Rotation
GHR
12x3
Side bends
100x8,6,5
Calves
I’ve been having some discomfort/soreness in my mid/upper back. It sort of starts under the upper traps and runs along each side of the spine, but above the erectors. I was thinking levator scapulae or maybe intercostals. Its only really an issue if I try to stretch it by bending forward and to either side while rounding my shoulders. Any similar experiences/ suggestions? I’m going to avoid any DL’s or similar movements this week and see how that works out.
ME bench
pause bench
0x10
135x10
225x5
315x3
405x1
495x1
525x1-PR
4 board paused
495x2
545x2
585x1
605x1-PR
that’s it… going to keep the workouts short until the bench competition I’m doing in the middle of October.
meat
ME Squat/DL Sept 25th 2006
High Bar Manta Ray Box Squat 16" box
Bar x ton
135 x 10
225 x 5
275 x 3
315 x 3
365 x 1
405 x 1
435 x 1
405 x 1,1
GM’s
225 x 8
315 x 8 (4 sets)
Single Leg Press
175 x 15 x 4 sets
Hanging Pike/Jackknife
Bw x 8,7,7,5,4,4
Back extension
Bw x 15,15,15
OK damn happy with the Manta Box Squat. For the most part. Reason Im happy is last time I did these back in july I hit 425 for a single and that was not to a box that was down and go. This was a full on box squat right about parallel unlocked hips etc and while very tough and slow it went. So not only a ten lb PR but one from a dead stop.
The thing Im not happy about is the damn bad leg the one that was crushed and near cut off. I get to above about 365 and it really starts to lag. I can actually feel it not giving as much not firing like the other be it the nerve damage or what. it?s a constant Pain in the ass and something to work and will be a weak point forever. Seems its mainly in the quad and hip as that was the part aside from the bones them selves that took the most damage. The ham and glute were what was holding it on and seem to be OK. Any way just a little rant. Onward and upward no damn excuses.
So decided more unilateral work. Went for single leg leg presses and let the weak leg be the limiter on the load. Its amazing how low I have to go when going unilateral and how far behind it is.
The GM’s plan was to go a bit heavier but today after the squats that was ENOUGH couple those with the back extensions and 4 hours later I still have a back pump
All in all good workout
Oh got to do some calf work few set first time since having the toes broken Also found a new gym to check out has some Pler’s, oly lifting, have all the chains, bands, boxes, lifting platform and lifters. Even if only for ME days might be worth the drive.