1/21/08: ME Lower
Free Squat:
45x10x2
135x8
225x5
275x3
315x3
365x1
405x1 (PR)
315x3x2
SLDL:
225x5
275x3
295x3
275x3
Sumo Rack Pull (3" below Knee):
225x3
315x3x3
Hack Squat:
270x5
310x5x2
360x3,5
Good day, finally hit that 405 squat, I was a little concerned I didn’t get down low enough but my friend and video confirmed I was slightly lower then parallel. Technically thats a 40lb PR, but I’ve done close to that to a box.
Sheiko#37- W2 D1- 1/21/08- Monday
1 Hour 45 Minutes
Foam rolling lower body
1)Squats
(50%)190x5
(60%)225x4 x4
(70%)265x3 x3
(80%)300x2 x2 x2 x2 x2 (belt on all top sets)
2)Bench Press (all paused)
(50%)140x5
(60%)170x4
(70%)195x3 x3
(80%)225x2 x2 x2 x2 x2 x2
3A)Flat DB Fly
15x10 x10 x10 x10 x10
3B)VMO Ext Rotation
15x15 20x12 x12 x12
4)Pushups
BWx10 x10 x10 x10 x10
5)Squat
(55%)205x3
(65%)245x3
(75%)280x3 x3 x3 x3 (belt on all top sets)
6A)Good Mornings
115x5 x5 x5 x5 x5
6B)Wide Prone Grip Pullups
BWx8 x8 x6
Contrast Showers on the back: 30s cold/~2 minutes hot
Notes: First workout back in Boston. It’s funny how the small differences really matter in training at times. The bars here have no center knurling and a lot of whip which makes squatting a pain in the ass as the bar wobbles and slides down the back. The bench press bench doesn’t come into the rack enough for a short unracking while being able to keep the head on the bench, so I have to press the weight out first.
At least it has adjustable pins on the power racks!
Workout wasn’t too bad. I noticed that my grip on bench felt more comfortable wider than I had been doing before the break judging from the rings on the bars at my gym here.
Pullups coming back a little bit.
-Matt
Monday, 1/21/2008: KOME Bench
A. Bench Press
135 x 8
165 x 5
185 x 3
200 x 3 (PR +5 lb)
205 x 2
185 x 3
185 x 3
185 x 3
B. Incline Dumbbell Bench Press
75 x 6
75 x 5
75 x 3
75 x 4
C. Chest-Supported Row
130 x 4 sets x 8 reps
D. 1-Hand Dumbbell Preacher Curl
30 x 4 sets x 8 reps
E. Face Pull
90 x 4 sets x 25 reps
I’m glad that I’m finally getting some strength back on my bench. I felt pretty decent today while pressing. I hit my triple of 200 pretty easily and was grinding out my triple of 205 until my spotter touched the bar after I had already passed my sticking point.
I was kinda surprised because this guy used to compete in powerlifting and now does bodybuilding, so maybe it’s the partial-rep mentality of bodybuilding that prompted him to grab the bar. I’m gonna get that 205 triple next week for sure.
my squat training: 
easy frontsquat: 220kg and a little suprise
ME Lower
DL
135x?
185x3
225x3
315x3
365x1
405x1
455x0 Don’t know what happened here.
455x1 This felt like 500+
425x2 Rep PR + 1 - Needed something.
I think the rack pulls last week and 4 RM on SLDLs Friday didn’t help my deadlift today. Plus, those blue bands are taking more out of me than I realize. Oh well lesson learned.
Belt Squats - We set up two boxes and made this device from a pipe. It worked pretty well. I think the max we could load is 6 plates, but I can’t do 6, so for now this is good. I have no idea what the device weighs.
3 Plates x 5
3 Plates x 10
4 Plates x 0
3 Plates + 10 x 10
3 Plates + 20 x 8
3 Plates + 25 x 6
This exercise sucks, but it will be good for me.
Standing ab-pulldowns
145x6
150x6
155x6
160x6
DONE !!
Geez shane…I’ve felt that buzzing in my head on front squats but never had that happen!Hope your alright.
[quote]Pemdas wrote:
Belt Squats - We set up two boxes and made this device from a pipe. It worked pretty well. I think the max we could load is 6 plates, but I can’t do 6, so for now this is good. I have no idea what the device weighs.
3 Plates x 5
3 Plates x 10
4 Plates x 0
3 Plates + 10 x 10
3 Plates + 20 x 8
3 Plates + 25 x 6
This exercise sucks, but it will be good for me.
[/quote]
I saw some guys doing those on sunday, looks pretty rough. It seemed like it was harder to get onto the 2 boxes than it was to do the reps lol
Meat, that is impressive trying to total elite raw, best off luck, would like to see that 700 raw, 4 board. I have a meet in april gonna try and go 750 525 bench and pull 600, but that is 308. And that is not raw either.
ME upper, was gonna do some light dumbbells and I was shamed into benching.
dyn warm up
foam roller
inverted lat bar pull down 10010 12510 15010 17510 20010
clings 2010 3010 4010
9510
13510
1853
2251
2751
2 board all paused with press command and rack command
3151
3651
4051
455*1
No boards paused perfect may open up with 475 or 500 in april
chin grip pull down
200 310
band push downs 325
Meat, that is impressive trying to total elite raw, best off luck, would like to see that 700 raw, 4 board. I have a meet in april gonna try and go 750 525 bench and pull 600, but that is 308. And that is not raw either.
ME upper, was gonna do some light dumbbells and I was shamed into benching.
dyn warm up
foam roller
inverted lat bar pull down 10010 12510 15010 17510 20010
clings 2010 3010 4010
9510
13510
1853
2251
2751
2 board all paused with press command and rack command
3151
3651
4051
455*1
No boards paused 500 perfect may open up with 475 or 500 in april
chin grip pull down
200 310
band push downs 325
Hey Mountain Man
the meet is at the East Ridge Convention Center
on the 23rd of Feb
I live in Nashville and train in my garage
I haven’t ever follow a powerlifting routine but have always liked to hit new PRs
until now i have mostly done the big lifts
(squat,deadlift,power clean, bench, military, pullup, and others) swtiching between a three day total body split and a upper lower four day split usually using a 5x6 scheme
hopefully after my first meet i can get into some serious strength based training cycles
Modi i watched your DL video and your a beast man
I have pulled 495 but it came up slowly and could only get 545 to my mid shins you smoke the 495 and then 545 and wow i couldnt even crack 610 off the floor just awesome man
i was going to squat today but have been sick so i will rest today and start my training tomorrow
ill try to post some vids and keep a log here leading up to my competiton
thanks guys
2008.01.21
Sheiko #32 Week 2 Day 1
Squat
235x3x1
280x3x2
325x3x2
375x2x4
Bench Press
135x3x1
160x3x1
185x3x2
215x3x5
Pull-up
BW+15x5x5
Squat
255x3x1
305x3x2
350x3x4
Press
100x5x5
Hanging Leg Raise
BWx12x3
Notes
~80 minutes. No belt or knee sleeves. All sets done on two minute intervals (some warmups <2min). Energy was good today.
Catching up from last week:
Friday: DE Lower.
Speed DL’s:
110kg: 3,3,3,3,3,3,3,3,3
Close Stance Box Squats (1-1.5" below parallel)
82.2kg: 3,3,3,3,3,3,3,3
Laying Leg Curls:
10th pin: 8
11th pin: 8,7,6,5
Hanging Leg Raise:
Body+11kg: 8,8
Body+13kg: 8,8
Body+18kg: 3+3 (had “grip” difficulty, so did 3, reset and did 3 more)
Catchup Post 2
DE Upper (Sunday)
Speed bench (on the “taller” bench):
70kg: 3,3,3,3,3,3,3,3
80kg: 3
90kg: 3
The last 2 sets were because “Dave Tate said so” when I read the Periodization Bible (part 2).
Incline DB Presses (all 1 min rest):
23kg: 8,8,8,8,8,8
Close Grip Bench:
60kg: 8,8,8
65kg: 8
70kg: 5
Chinups: 8,8,8,8,5
And finally, todays session:
Tuesday
ME Lower
Conventional Deadlifts:
20kgx10
60kg x5
100kg x5
130kg x3
160kg x3
185kg x1 (and a half).
170kg x3
I wanted to go for triples today. Now, I had 160kg ready and while “getting into the zone” I went to grab 10kg more. Problem is, is that instead of grabbing 10kg I grabbed 10kg x2. I was so fixated on 10kg that I grabbed not a total of 10kg, but two 10kg plates. I guess the old “one for each side” was in my mind then. Then because I thought it was 170kg, I knew I should be able to triple pull more, so then I added 5kg more (total). So when I pulled I was like: “OH shit, this is heavy for only 175kg!!” When I put it down I was pretty pissed, but the guy who was filming me said something like: “Dude…that’s not 175…that’s like 185”. Through my haze, I looked (had to do it a few times, my brain wasn’t into math for a few moments) and lo and behold it really was 185. Only 5kg below my 1RM.
Well, I was pretty spent after that so lowered it to 170 and pulled a triple. First 2 were pretty easy, but #3 was a grinder.
Hope that didn’t waste my effort.
Front Squats:
100kg: 5,8 (PR+3) Guess I needed to warm up into it.
120kg: 4 (PR+1), 3
Natural (Poor man’s) GHR: 8,8,6,6,6
I really focused on “feeling” it today with these.
Pulldown Abs (using 2 cable crossover stirrups behind neck)
6th pin: 8,8,8,5,3
The stirrups TOTALLY changed this versus the towel. The stirrups basically stayed behind my head mostly which really changed it.
NOt too bad, I guess. Hope my deadlift error didn’t set me back any.
Jason
Tuesday, 1/22/2008: ME Squat
A. Squat - Powerlifting
135 x 8
185 x 5
225 x 3
275 x 1
300 x 1 (PR +5 lb)
310 x 0
275 x 1
265 x 3 (PR +40 lb)
B. Good Morning
205 x 4 sets x 8 reps
C. Supramaximal Squat Hold
405 x 30 sec.
495 x 30 sec.
585 x 20 sec.
675 x 5 sec.
D. Glute-Ham Raise
BW x 4 sets x 8 reps
I felt pretty strong in the gym today. I finally got some wrist wraps and I used them in my session. I have a tendency to pull my wrists underneath the bar and the wraps helped me keep them out of the way, especially on the supramaximal squat holds. I got a little bit over-confident on the squat, since my 300 came up without any grind at all.
On my 310 attempt, I just got stuck at the bottom and never busted out of the hole. Oh well, maybe I would have had that if I didn’t tired myself out on the 300 attempt. I’ll give wide-stance squats one more week and then move on to some other squat variation.
1/22/08- Tuesday- GPP/Recovery
45 minutes incline (4.0) treadmill- 3 miles
Extensive foam rolling lower body
-Matt
ME Squat
Low Box Squat
45x10
95x6
135x5
155x5
175x5
185x5
205x5 (PR+10)
215x5 (PR+20)
Bulgarian Split Squats 35x2x10 (PR+10)
Romanian Deadlifts 155x8, 175x8, 185x8 (PR+10)
Pulldown Abs 6x12, 7x10, 6x10
I just learned that my gym will be closed for a week starting around Feb 5-12 (or was it 6-13?). That would be about week 5 since I took a back off week.
I’m thinking of keeping volume high for the RE work until then and then not doing any RE work for that week. Kinda hoping for the supercompensation thing to happen.
But regardless, I’ll still do at least ME Deads and ME Bench that week as a buddy has enough equipment/weight at his home to accommodate that.
Any thoughts on the supercompensation idea or any other ideas what to do during the “forced holiday” (yes, most businesses will be closed during that week for a week long holiday).
Thaks for any input.
01/23/08 - Upper (ME)
A) Reverse Band Bench Press (Strong Bands)
155x15
225x10
315x3
365x3
405x1
455x1
495x1
500x1 (Baseline PR) <–Grinder!
475x1
475x1
B) Incline Bench
135x6
185x3
245x6 (tie PR)
245x6
245x5
C1) Rolling Triceps Extensions
EZ+50x10
+100x15! (PR +3 reps)
+100x12
+100x10
C2) Side Delt Raise
30x10
30x10
30x10
This was my first time doing the Reverse Band Bench, and I really like this movement, the weight loads up very quickly off the chest. Next time I need to fine tune the placement of the bands, but these felt really good. 495 was a hard rep, and I almost called it a day after that one, but decided to go for one more. 500 was definitely a grinder. I’m really happy that I stuck this one out, it felt like it took a good 5 seconds or more to finish. My lockout strength is improving.
245x6 ties my Incline PR, so 2 sets of 6 and one of 5 is a nice improvement as well.
Good stuff today.
Reverse Band Bench Press:
495x1
500x1
1/23/2008: ME Upper
Bench:
45x10x2
95x8
135x5
1 Board -
185x3
210x1
2 Board -
230x1
255x1 (+10 PR)
265x0
265x1 (+20 PR)
DB Flat Press:
70x10x3
Chest Supported Rows:
90x6x4
Seated Facepull:
140x10x4
DB Shrugs:
120x8
120x6x2
Sick PR day for me, never had a 20lb pr on bench, ever! Too bad I only filmed the miss, forgot about th camera when I actually got it done.
Question to you guys for my roommate. He hasn’t hit a bench PR in 3 weeks now. He follows the same template I do, only today I had him try using just the single board since he always gets planted on his chest.
Some things I’ve noticed about him is that his setup is inconsistent, he cant hold the weight over his chest (always above his shoulders), he can’t control the weight when its coming down, whens it heavy it nearly bounces off his chest. Anyone have some tips I can pass along to him?