2/25/08:
Box Squat:
45x10
135x8
185x5
225x5
275x5
315x3
365x1
405x1
415x1 (+10 PR)
375x1
Rack Pull:
225x3
315x3
365x1
I was dead so I stopped early
Pull Thru:
240x10x3
240x7 kept falling backwards
Ab Pulldown:
105x4
100x5
100x4
My abs are so weak its not even funny.
[quote]AshyLarry wrote:
2/25/08:
Ab Pulldown:
105x4
100x5
100x4
My abs are so weak its not even funny. [/quote]
When my abs were really weak, I trained them ever session for awhile…upper and lower. I did four different movements. 1 day I did heavy stuff 4-6 reps, Two days I did med 6-8. The planks are timed. I started with 45secs at a given weight and then added 15 secs each week until I hit 1:30 then I would pile on some more weight. I did 1 set for front and both sides. Just hit them really hard and in time they will catch up.
Ab-Pullsdowns
Decline situp things
Plank/Bridges
Cable side bends or those standing rotation things.
There are obviously more things that you could do, but this worked well for me.
Monday, 2/25/2008: KOME Bench
A. Floor Press
135 x 8
165 x 5
185 x 3
210 x 3 (PR +5 lb)
195 x 3
195 x 3
195 x 3
185 x 5
B. Dumbbell Incline Press
70 x 10
70 x 10
70 x 6
C. Chest-Supported Row
135 x 4 sets x 8 reps
D. Face Pull
90 x 4 sets x 25 reps
Today was the first time I pressed in three week so I was kind of afraid going into the session. Every time I’ve had a layoff, no matter how long, I end up losing strength and need a couple of weeks to get into it. Well, not today. I was able to hit a PR as well as not failing any lifts for my floor press. I’m really happy about my session today.
ME Lower
Weight in at 192 today.
Free Squat
135x5
185x3
225x3
275x3
315x1
365x3 Rep PR + 50lbs
405x1
430x1 5lb PR
385x1
385x1 - I think this will be my opener.
This is the first time that I ever tried to rep anything over 315. I have moved my squat from 315 to 430 without ever reping more then 315. I wasn’t planing on it, but I did one and just screw it lets do 2 more. Today was mainly to work on keeping my elbows forward. Everything went well, so I took a PR attempt and hit with ease. I definitely had 5-10lb more.
Kneeling Squats
405x8
425x8
445x8
455x4
Back Extensions
95x4x6
Ab Roller
5x6
DONE!! Good day!!
Sheiko#32- W3 D1- Monday- 2/25/08
1 Hour 15 Minutes (and then 20 min of GPP at end)
1)Squats
(50%)190x3
(60%)225x3
(70%)265 (belt on)x3 x3
(80%)300x2 x2 x2 x2 x2
2)Bench Press (meet pause)
(50%)140x5
(60%)170x3
(70%)195x3 x3
(80%)225x2 x2 x2
(85%)240x1 x1 x1
3a)DB Flys
15x8 x8 x8 x8
3b)Wide Grip Pullups
BWx13 x10 x8
4a)Swiss Ball Lever Crunch
BWx10 x10 x10
5a)Cuban Ext Rotation
15x12 x12 20x12 x10
5b)DB Hammer Curl
35x10 x8 x6
20 Minutes Incline Treadmill Walking
Contrast Shower: 20s cold/60s hot x 3 (full body)
Notes: Legs felt heavy today, but it was nice to do the reduced volume. I think that last week, for some reason, I had brought my squat stance out a bit and I was losing some power out of the hole. I brought it in a tad and it felt better.
Bench felt pretty good too. Did my treadmill stuff so I can have more days completely off as I get closer to testing.
-Matt
De-load
It was hard watching every one else go heavy benching.
Lat pulls used a multitude of different bars 5 sets of 20 reps
dumbbell rows 7030 reps
dumbbell press 5060 reps
dumbbell clings 3 sets 10
band pull apart 4 sets
my new bench shirt came in today rage x 58 double ply open back all the options. It is going to take a lot of time going from single ply to double ply. I believe it will take 600 to touch with this shirt
2008.02.25
Sheiko #37 Week 3 Day 1
Squat
240x5x1
290x4x2
335x3x2
385x3x5
Bench Press
130x5x1
155x4x1
180x3x2
205x3x5
Chin-up
BWx8,8,7,6,5
Squat
240x5x1
290x5x1
335x5x5
Good Morning
145x5x5
Notes
I was freaking tired of avoiding the bench press. I did some myofascial release last night with a tennis ball and my shoulder was feeling OK. I made sure to focus on tucking my elbows in since the pain is only present when I let the elbows out. I also dropped the 1RM the calculations are based on by 15lbs.
I had a pretty good sweat going on today. I did 385x3x5 two weeks ago, but that time I used a belt. All sets were beltless today.
Total training time 1:35.
02/25/08
174 lbs
ME Lower
Platform Snatch Grip Deadlift
135x5
185x5
225x3
275x0 (got it almost all the way to lockout)
245x2
255x1
Bulgarian Split Squats
EZ Bar +20 lbs
3x8 on each leg
Back extensions
EZ bar +40 lbs
4x6
Full Contact Twists
4x8x55
First time on all these exercises.
The deads were much harder than I expected. My conventional max is around 300 lbs. Did them standing on a 25kg bumper plate. Split squats were not hard to do, but hard to balance with. Will try them holding DBs next week. Back extensions were not bad. FCTs were very different than anything I have done before. Good workout.
Sheiko MSIC Wk 1 Day 1 Contest
2008.02.25
Weight: 203lbs
First day of Contest portion of the cycle, missed Friday and Saturday’s workout as I was doing administrative stuff for the meet, in the end it didn’t make a difference…they were both low volume and light to rest me up for today. For fairly heavy suited squats I like to warm up start to finish in the suit, all suit work was single ply Centurion.
Dynamic stretching
10mins
Squats
Barx12
165x8 (suit, straps down)
275x5 (suit, straps down)
300x3 (suit, straps down)
365x3 (suit, straps down+belt)
425x3x2 sets (suit, straps down+belt)
485x2x2 sets (suit, straps up+belt+wraps)
520x1 (full gear)
540x1 (full gear, easy rep)
560x1 (full gear, easiest of the three)
500x2 (full gear, just looking for good depth with lighter weight)
Bench
145x5
165x5
200x3x2 sets
220x2x2 sets
245x2
255x2
265x2
Floor Press
210x5x5 sets
Standing GM’s
210x8x4 sets
Squats felt good, slipped up on the first heavier rep and set the bar up too low. 560 was silly easy to get down and out of the hole, Sheiko only called for 90-95% so I did my best to listen. 275kg could of been there today. Can’t wait to see how things go when I come into the gym with energy and my straps taken in a few inches.
All in all a pretty good day.
Great work, man. Yea, it’s difficult to resist the temptation to work up higher when it feels like it’s there…but I’m sure it will pay off at the meet.
[quote]DoubleSidedTape wrote:
02/25/08
Back extensions
EZ bar +40 lbs
4x6
Back extensions were not bad.[/quote]
Welcome to the thread!
Just a quick question, is that back extension that you’re doing on one of those 45* back extension stations like the one pictured? I’m just trying to picture someone get in the station with an EZ bar and 20 on each side…
Why did you choose that exercise in your program instead of another exercise such as a good morning?
Tuesday, 2/26/2008: ME Squat
A. Box Squat
135 x 8
185 x 5
225 x 3
275 x 1
310 x 1 (PR +5 lb)
285 x 1
285 x 1
270 x 1
B. Hack Squat
180 x 4 sets x 10 reps
C. Angled Leg Press
360 x 4 sets x 8 reps
It’s been a while since I box squatted so I was excited to do some box squats today. 310 was a really tough rep as I almost didn’t make it, but I was able to grind through the sticking point and lock it out.
However, my lift does bring me to a question, what is the rule on bar movement in a meet? Does the bar have to keep moving, never actually stop?
I ask this because there was a couple seconds where it seemed like the bar stopped at my sticking point, but eventually I busted through it. I didn’t hitch, but didn’t quite keep the bar moving the whole time. Would it have been a legal lift in a meet?
[quote]Tony Hsiao wrote:
Tuesday, 2/26/2008: ME Squat
A. Box Squat
135 x 8
185 x 5
225 x 3
275 x 1
310 x 1 (PR +5 lb)
285 x 1
285 x 1
270 x 1
B. Hack Squat
180 x 4 sets x 10 reps
C. Angled Leg Press
360 x 4 sets x 8 reps
It’s been a while since I box squatted so I was excited to do some box squats today. 310 was a really tough rep as I almost didn’t make it, but I was able to grind through the sticking point and lock it out.
However, my lift does bring me to a question, what is the rule on bar movement in a meet? Does the bar have to keep moving, never actually stop?
I ask this because there was a couple seconds where it seemed like the bar stopped at my sticking point, but eventually I busted through it. I didn’t hitch, but didn’t quite keep the bar moving the whole time. Would it have been a legal lift in a meet?[/quote]
Tony, techincally you can’t “hitch” a squat only a deadlift. Any double bouncing at the bottom, or any downward movement during the eccentric will results in a no lift, that is if all the refs have their eyes open.
Heres the offical rule from the IPF rulebook…
[quote]Pemdas wrote:
AshyLarry wrote:
2/25/08:
Ab Pulldown:
105x4
100x5
100x4
My abs are so weak its not even funny.
When my abs were really weak, I trained them ever session for awhile…upper and lower. I did four different movements. 1 day I did heavy stuff 4-6 reps, Two days I did med 6-8. The planks are timed. I started with 45secs at a given weight and then added 15 secs each week until I hit 1:30 then I would pile on some more weight. I did 1 set for front and both sides. Just hit them really hard and in time they will catch up.
Ab-Pullsdowns
Decline situp things
Plank/Bridges
Cable side bends or those standing rotation things.
There are obviously more things that you could do, but this worked well for me. [/quote]
How did you add weight for planks, just put something on your back? I could probably use a band for that, as if I was going to do band push-ups but not…?
[quote]Pemdas wrote:
AshyLarry wrote:
2/25/08:
Ab Pulldown:
105x4
100x5
100x4
My abs are so weak its not even funny.
When my abs were really weak, I trained them ever session for awhile…upper and lower. I did four different movements. 1 day I did heavy stuff 4-6 reps, Two days I did med 6-8. The planks are timed. I started with 45secs at a given weight and then added 15 secs each week until I hit 1:30 then I would pile on some more weight. I did 1 set for front and both sides. Just hit them really hard and in time they will catch up.
Ab-Pullsdowns
Decline situp things
Plank/Bridges
Cable side bends or those standing rotation things.
There are obviously more things that you could do, but this worked well for me. [/quote]
I agree hit them brief but brutal and frequent. Dont go over kill any one session as having your core sore and fatigues will hinder what ever w/o comes next. Hit them enough to stimulate them and move on. HEAVY! Medium and light really rep it out.
Try and get a mix of static stuff like planks add weight if you go over 60 seconds Really flex the core and keep it tight on these, heavy weighted like declines with DB’s Up High by your head, rotational work lighter like wood choppers, and side bends HEAVY and maybe lighter crunches or cable crunches. mix it up
You will be amazed how much it wil help your squat.
Phill
Congrats Im usually the same way and takes a few session to get rolling after time down. way to make that work for ya
phill
[quote]Tony Hsiao wrote:
Monday, 2/25/2008: KOME Bench
A. Floor Press
135 x 8
165 x 5
185 x 3
210 x 3 (PR +5 lb)
195 x 3
195 x 3
195 x 3
185 x 5
B. Dumbbell Incline Press
70 x 10
70 x 10
70 x 6
C. Chest-Supported Row
135 x 4 sets x 8 reps
D. Face Pull
90 x 4 sets x 25 reps
Today was the first time I pressed in three week so I was kind of afraid going into the session. Every time I’ve had a layoff, no matter how long, I end up losing strength and need a couple of weeks to get into it. Well, not today. I was able to hit a PR as well as not failing any lifts for my floor press. I’m really happy about my session today.[/quote]
Yet another catch up post:
KOME Lower:
Back Box Squat:
bar x10
60kg x8
90kg x5
120kg x3
150kg x3
165kg x0 (bad setup, didn’t attempt…took a 2 min rest and tried again)
165kg x3 (PR +5kg)
A1: DB Lunges
30kg ea: 8,8
A2: Poor man GHR’s: 8,8
B1: “Poor Mans rack Pulls”
120kg x8
150kg x6 (grip fail)
180kg x6 (straps)----Double PR
Ended early wwithout ab work…time was over 1 hour (including 10min bike warmup)
Edit/Delete Message
DE Upper:
Speed Bench (“Other” bench=higher one)
9x3@70kg
A1: Incline DB Bench: 33.5+1.1kg=34.6kg: 7,5 (both double PR’s)
A2: Seated Rows: 14th pin: 8,6 (both set/rep PR’s)
B: Chinups (body+10kg=202lbs): 7, 6 (PR+1rep)
C1: Close Grip Bench:
75kg: 8
80kg: 6 (Pr +1Rep)
[quote]Power GnP wrote:
Tony Hsiao wrote:
Tuesday, 2/26/2008: ME Squat
A. Box Squat
135 x 8
185 x 5
225 x 3
275 x 1
310 x 1 (PR +5 lb)
285 x 1
285 x 1
270 x 1
B. Hack Squat
180 x 4 sets x 10 reps
C. Angled Leg Press
360 x 4 sets x 8 reps
It’s been a while since I box squatted so I was excited to do some box squats today. 310 was a really tough rep as I almost didn’t make it, but I was able to grind through the sticking point and lock it out.
However, my lift does bring me to a question, what is the rule on bar movement in a meet? Does the bar have to keep moving, never actually stop?
I ask this because there was a couple seconds where it seemed like the bar stopped at my sticking point, but eventually I busted through it. I didn’t hitch, but didn’t quite keep the bar moving the whole time. Would it have been a legal lift in a meet?
Tony, techincally you can’t “hitch” a squat only a deadlift. Any double bouncing at the bottom, or any downward movement during the eccentric will results in a no lift, that is if all the refs have their eyes open.
Heres the offical rule from the IPF rulebook…
Exactly the bar can come to a dead stop. as long as you keep puling and or pushing and it never goes down or you hitch it. My 650 DL ij the NOV comp stalled HARD for quite some time but I just kept pulling and it came through
After you hit the bottom and get the call to come up or choose to there can be no downward motion
Phill
[quote]AshyLarry wrote:
Pemdas wrote:
AshyLarry wrote:
2/25/08:
Ab Pulldown:
105x4
100x5
100x4
My abs are so weak its not even funny.
When my abs were really weak, I trained them ever session for awhile…upper and lower. I did four different movements. 1 day I did heavy stuff 4-6 reps, Two days I did med 6-8. The planks are timed. I started with 45secs at a given weight and then added 15 secs each week until I hit 1:30 then I would pile on some more weight. I did 1 set for front and both sides. Just hit them really hard and in time they will catch up.
Ab-Pullsdowns
Decline situp things
Plank/Bridges
Cable side bends or those standing rotation things.
There are obviously more things that you could do, but this worked well for me.
How did you add weight for planks, just put something on your back? I could probably use a band for that, as if I was going to do band push-ups but not…?
[/quote]
Yhea just put a 45 lb plate just above your ass not over your shoulders you want it across the core not going straight down the arms.
Phill