Medium Grip 1-board and 2-board Presses Warm Up
45x10
65x8
85x5
95x3
115x3 1-board
135x3
155x3 160x3 easy (PR+5) 2-board
160x3 170x3 easy (PR+5) 175x3 (PR+10)
DB Bench 35’sx11, 45’sx5, 50’sx9.95 (PR+4.95 reps), 35’sx14
1 T-Bar Row 70x10, 80x8, 90x10, 10 (I know some of these are pr’s, so, being too lazy to look them up, I’ll just bold them all.)
2 Facepulls 3 sets
1 EZ Curls 65x3x8
2 Pressdowns
From now on, I am only going for 5 pound pr’s on bench lifts unless I feel really good. I am sick of missing attempts at 10 pound pr’s. I was about two inches from lockout with the 50’s when my right triceps gave out and the dumbbell landed right on my chest. Fun.
Notes: I had about 11 hours of sleep today (after a few days of only 4-5/day) spread out throughout the day. Woke up for work early, ate, worked, finished work, ate,slept, woke up, ate lunch, slept, woke up 2.5 hours later, ate, slept, woke up 3 hours later, worked out, ate, and now am posting.
AD[/quote]
That is exactly how I want to live my day to day life. Minus the work stuff.
B) Incline Bench Press
135x8 185x12 (PR +2 reps)
205x9 (didn’t go for 10)
225x6
C1) Rolling Triceps Extensions
EZ+50x10
+50+1 chainx10
+50+2 chainsx8
+50+4 chainsx5 (miss on 6)
C2) Plate Raise
45x10
66x10
66x10
66x10
D) Standing EZ Curls
EZ+50x10
+100x8
+120x6
Man I’m finding it tough to stay tight without a hand off. I was so pissed after the 405x0 that I almost called it a day. I steamed for about 5 minutes, got my composure and came back to nail a grinder. I knew it was risky taking the chance of 3 misses on that weight, but I couldn’t walk away a quitter. The video says it all after the second miss.
I’m saving the Chains for my regular bench until after next week of singles on board presses, but I had to play with them today, so I added them for Rolling Triceps Extensions. Got a little cocky on the last set, but had fun anyways.
This could have been a bad day, but ended up being a great session.
My right quad (vastus medialis) has been tight and slightly painful for the last month or so. I’ve been working through it and it’s stayed about the same (no better, no worse). I’m going to try taking a few days off from squat and deadlift and see how it goes. I’d rather do it now than injure myself somewhere down the line (next month I am peaking for 1RM attempts).
[quote]Kalle wrote:
AlphaDragon wrote:
Wed ME Lower
DELOAD CONTINUED:
Notes: I had about 11 hours of sleep today (after a few days of only 4-5/day) spread out throughout the day. Woke up for work early, ate, worked, finished work, ate,slept, woke up, ate lunch, slept, woke up 2.5 hours later, ate, slept, woke up 3 hours later, worked out, ate, and now am posting.
AD
That is exactly how I want to live my day to day life. Minus the work stuff. [/quote]
A) Conventional Deadlift - Technique work w/ belt
135x8
225x6
315x6
belt on…
405x3
495x3
495x3
495x3
B) Leg Press (Cybex Squat Press)
180x12
360x12
540x12
750x12
900x12! (this would have been a PR if I was allowed to track Leg Press PR’s)
C) Lat Pulldown (Wide Grip - on bend)
100x8
140x6
170x6
170x6
170x6
D) Weighted Sit Up
+70x10
+70x10
+70x10
The belt felt a little better on DL’s today, but it definitely still throws my timing and breathing off. Last week I got 3,2,2 for reps and this week easily hit 3,3,3 so it’s getting better. I may up the weight a little next week and see how it goes.
I switched up the Leg Press to sets of 12 instead of sets of 6 and I felt it in my quads and my low back. 900x12 was a good hard set. The worst part is still taking all the damned plates off when your done.
I think I’m going to try to do a 4 day training week, which will involve (for the first time) DE days.
With many people talking about how beat up they get from DE days and the other people still doing them, do you guys have any suggestions on how I can tell if DE days are “for me?”
I think I’m going to try to do a 4 day training week, which will involve (for the first time) DE days.
With many people talking about how beat up they get from DE days and the other people still doing them, do you guys have any suggestions on how I can tell if DE days are “for me?”
Thanks.
AD[/quote]
Shoulders and elbows don’t hurt, hips feel okay. Usually happens with the higher band tension and overspeed eccentrics. The quick reversal can be hard on the major joints.
I think I’m going to try to do a 4 day training week, which will involve (for the first time) DE days.
With many people talking about how beat up they get from DE days and the other people still doing them, do you guys have any suggestions on how I can tell if DE days are “for me?”
Thanks.
AD[/quote]
AD
I have found that 2 weeks with bands, then RE day, 2 weeks with chains, RE day, then 2 weeks weight works well for me. I like to rotate in reverse band dynamic work periodically if I am feeling rough.
Also I would rotate in benching off a half foam roller, and squating on a foam pad. Remember to use three different grips all inside the rings. I like 8-9 sets of 3. If you are feeling real good after about the 6 th set start working up to a heavy triple ever few work outs.
I have trained several guys with this format very successfully. We have one 600 bencher, two of us over 5, 3 guys going over 4. 3 of us squat over 7. This method has added 100 lbs to my bench and squat in a couple of years.
it is necessary to calculate my 1RM for the ME exercises,befoire beginning the wsb cycles?
If i want to change every week the ME exercise, i have to calculate all of them?
Thanks for the input, guys (and good to see ya back, Skidmark).
I was going to review DE days in the Elite archives over the next few days, but your points are indeed very helpful.
Of course…now there is a problem.
Bands: Have none nor access to any…and while my salary is good for out here, it’s still not enough to pay/buy them at this time.
Chains: X-Mas tapped me out until next month. I’m sure I can find some chains out here…and I’ll admit it will be kinda fun carrying them to the gym (they think I’m crazy enough as it is. These people out here have never seen anything like this style of training), but it will be a few more weeks.
Today I worked up to a pretty easy raw 315lb floor press. I was pretty happy with this. My bench setup must really stink. Last week I struggled with 305 on the bench press.
How much more can one generally bench then floor press?
2)Bench Press (paused)
140x5
170x4
195x3 x3
170x2 x2 (typo in program- should have been 225)
210x3
180x5
155x7
3)DB Flys
15x10 x10 x10 x10 x10
4)Squats
190x5
225x5 x5
265x4 x4 x4 x4
5a)Back Extensions
BWx5 x5 x5 x5 x5 x5 x5 x5
5b)DB Hammer Curls
35x8 x8 x8 x8
*Went back at 10:30PM to do the sets that were a typo. did
135x3
225x2 x2
(yes I’m neurotic)
Notes: Forgot one of my wrist wraps home and it was a bit painful. Oh well.
There was a typo in the printed out program when I doubled checked it with Eric Talmant’s version of #29. As soon as I saw the drop in weight, I figured that it couldn’t be right, but I had to go with what I had written. Hopefully it doesn’t mess with me too much.
Bodyweight climbed up a bit as I loosened the diet quite a bit the last week or so. Time to get it back on track and drop the weight.
it is necessary to calculate my 1RM for the ME exercises,befoire beginning the wsb cycles?
If i want to change every week the ME exercise, i have to calculate all of them?
[/quote]
Just max out on every ME day 2 board floor press, box squat, good morning whatever dont worry about all that percentage bullshit just lift heavy! Establish a max and try to break it each time you train that movement.
