Thanks Power GnP, MountainMan, Kalle, and Chase T.
Yep, Dave suggested that I just go for the 1 rep at 95% so that I end up hitting a bigger PR at the end of the cycle. I’m quite sure I could have hit some PRs yesterday, but I’d rather save the stress and do it when I’m fresh after this low volume phase.
Hopefully it was the right decision.
-Matt
PS- Power GnP- I missed accidentally shaved off a bit of my ass cheek hair, so I cut it off my thigh and glued it on…didn’t want it to look weird or anything!
I just finished my first ME Upper cycle for WS4SB3. I used 5 exercises, and it took about 14 weeks total since I haven’t done some of these exercises before like floor presses, 3-second paused benches, etc., so it took a couple of extra weeks to really get the feel for them
I’m now back at the beginning of my ME cycle and I found that my Flat BB bench has not increased, but my RE Flat BB bench, which I also tested this week, increased by 3 reps. Could this indicate that I need to deload because my CNS is pretty taxed even though I never went lower then a 3-rep max?
I would deload for a week or so, then during my next training cycle focus on one rep max. Rotating ME exercises ever one or two weeks. I would also start using DE bench instead of RE bench.
Notes: Elbows were really bothering me today. I tried pushing the elbows forward on the squat more while arching the back harder, but the bar just kept sliding down the back. I think this was part of what was bothering the elbows, but certainly not the only reason.
Got 12 hours of sleep last night to make up for the 4 the night before.
I’m actually kind of looking forward to the reduced volume that will be going on the next few weeks.
After eating like pig yesterday and today and sleeping for 10 hours last night, I felt great today.
Box Squat (Purple Bands)
45x4x3 - need some extra warm up to loosen the hips.
95x2x3
135x2
185x2
225x2
245x4x2
275x1
315x1
345x1 PR+70
I finally figure out the whole elbows forward thing thanks to my friend Jared. What a f&&king difference. I need some practice, but the weight was just flying up today.
Gyms back open again. But this is a catch up post.
KOME Upper:
Incline BenchPress (feet off floor on crossbar) :
bar x20
40kg (88lb) x8
50kg (110lb)x5
60kg (132lb)x3
70kg (154lb)x1
80kg (176lb)x3 (New baseline PR for triples)
85kg (187lb)x2 (New baseline PR for doubles)
A1: Flat DB Bench:
33.5kg (73.5lb) : 8,8,5
A2: “W” bar Bent over Rows
65kg (143lbs): 7 (New baseline PR), 7 (New second set PR), 5
Well, The DB bench has reached the max DB for my gym (Yeah, finding heavy DB’s out here is almost impossible). Time to get “Creative” next week.
B: Weighted DIps:
Body+27.5kg/60.5lbs: 8 (PR+2), 6 (2nd set PR +3), 5
Push Presses:
50kg/110lbs: 8 (PR+2)
60kg/132lbs: 6 (New baseline PR)
bar x10
60kg/132lbs: x8
90kg/198lbs x5
120kg/264lbs x3
150kg/330lbs x3 (new PR)
160kg/352lbs x3 (PR +15kg/33lbs)
B1: Lunges
70kg/154lbs:
–all w/one leg then switch: 6
–alternating legs: 4 (I was shot from the previous set)
B2: Laying Leg Curls:
12th pin: 8,5 (both new baseline PR’s)
C: Rack Pulls
Back was REALLY feeling shot after the previous two selections. So I just did light weight to test my makeshift “rack” and check form (both will be posted later, once I do the upload/Youtube thing.
Now that I think of it and actually examine it, this should have been done last.
Crap.
D: Standing Lat Pulldown Machine Abs:
6th pin: 8
7thpin: 3 (then dropped weight to 6th pin for 3 more).
[quote]Mountainman2007 wrote:
I would deload for a week or so, then during my next training cycle focus on one rep max. Rotating ME exercises ever one or two weeks. I would also start using DE bench instead of RE bench. [/quote]
ME Lower
foam roller
dynamic warm up
reverse hyper 180 2 sets 10
TKE green band 2 sets 20 reps
Lat tower abs 100*20
reverse band free squats, using doubled mini bands.
raw
14010
2305
3203
belt
4101
5001
briefs metal ace
5901
metal suit
680*1
last rep went easy but I almost dumped the weight walking out tweaked my knee. We are going to repeat this next saturday if all goes well. I wish we had a mono lift, walking out heavy weight is worse than squatting it any more.
Glute hams my fat ass 3 sets 4 reps
45 degree back raise 2 sets 10 reps
ME Lower
foam roller
dynamic warm up
reverse hyper 180 2 sets 10
TKE green band 2 sets 20 reps
Lat tower abs 100*20
reverse band free squats, using doubled mini bands.
raw
14010
2305
3203
belt
4101
5001
briefs metal ace
5901
metal suit
680*1
last rep went easy but I almost dumped the weight walking out tweaked my knee. We are going to repeat this next saturday if all goes well. I wish we had a mono lift, walking out heavy weight is worse than squatting it any more.
Glute hams my fat ass 3 sets 4 reps
45 degree back raise 2 sets 10 reps
Notes
Dropped some of the accessory work since I got to the gym a bit late last night and was pressed for time. My shoulder just isn’t feeling right. I may stop all pressing activity and sub in chins as my main upper body movement and start doing some shoulder rehab. The 25 rep bench sets felt fine.
Really good day. Felt a little sick this morning with a sore throat but it didn’t affect me at all. I’ starting to think I train better alone, whenever my partner isn’t there I have really good days…
Questions-
I’ve been doing 3-5 rep low weight bench for about 4-5 weeks now and I think its helped immensely, but is it time to change it up? What could I try next, chains?
Also, I’m getting pretty damn fat and need to drop some weight. I have been debating using March as a month of cutting to try and get down into the 170s (Currently 192). What kind of training would you guys recommend I try, because I know the periodization won’t be ideal. I’ll also probably be trying the velocity diet and not going much over 1800-2000 calories. Suggestions?
hey, im back to training after about a month layoff due to surgery, if you guys could just give me some tips on my WS4SB3 template that would be cool obvisously my main focus is strength over anything.
Monday ME bench
BB bench
workup 3RP (325)
Incl DB press
4x8 w/ 90’s
Miltary press
5x6 (155)
Seated Cable row
5x8 (stack)
super set with scarecrows
5x8-10
Bi exercise
4x8-10
superset w/
tri Extensions
4x 8-10
of course all exercises get changed each week. and the numbers above dont include warmups and such.
q#1-if im looking for pure strength are the rep schemes above ok?
q#2- i see alot of people doing max squats with max deads on same day, good idea, bad idea?
Sheiko MSIC Wk 4 Day 4 Prep
2008.02.16
Weight:203lbs
First day back to full range pulls since SI joint injury, dynamic stretching and SMR/foam rolling has helped alot. Deads 2 knees felt great, considering the ending point (just above the knee) is right where the pain started before, all reps were paused at the top for 2 secs with no pain. Full range deads were painless as well, but took it easy, going up to only 60% (365).
The heavier tire was very awkward to flip as it is very thick and condensed. 550lb tire for distance was very tiring, but felt great afterwards, from now on we plan on doing it 100 meters for time.
Tire Flips
660lb tire X 3 X 3 sets
550lb tire X 100 metres X 2 sets
Kettlebell Walks
150lbs X 100 metres X 4 sets
One Handed Kettlebell Sprints
55lbs X 100 metres X 2 sets
Olympic Ring Pull Ups
50 in total
No workout tomorow, gym closed for stat holiday. Think I may need the day to recovery anyway, out for some well deserved chill time tonight.
Sumo Dead:
135x10
185x8
225x5
275x5
315x3
365x1
385x1
405x0 !!! so fucking pissed I can’t hit that.
Box Squats:
135x5
225x5
275x5
315x5
335x5
Cable Pull Thru:
240x10x4
Ab Pulldown:
100x2 pains
85x5
85x3 pains
70x8
Thought my lower stomach was about to become herniated on those pulldowns…
Yea, I know, I missed another damn lift. I should have just done squats like originally intended to but after bombing a test this morning I felt like doings deads. 385 was a fairly easy pull and I concentrated on all the things people tell me. When 405 came nothing happened, bar moved like 2". I’m not doing deads for a while, I have to strengthen everything…
