Here’s the Video
Nice work!!!
Hey bro, nice job there. Your foot position is interesting, I can’t see how you could get leg drive out of it. But maybe you’ve figured out a way to or have a specific reason for doing it that way.
Maybe if you have your feet flat you can get some more leg drive?
-MAtt
ME Squat
Power Squat
0xbunch
135x10
185x5
225x5
245x2
Belt On
275x2
295x1
315x1
315x0
The first 315 I think was a bit high, but I was really guessing on all of them. It was best guess parralel. I know I’m strong enough to do more. I need to get used to the lift and the form, and break whatever mental thing I’ve got going in the Squat.
Good Morning
225x6
245x5
265x5
My RDL is way higher than this, so I think I’ll improve really quick as I get the lift down.
GHR
10,10,10,8
Calves
Pullupsx11
Pretty Good day, I need to learn to squat, and find a box that’s not too damn high.
All the planets aligned for me tonight
I set three PR’s
ME bench
RAW, paused for a count of two
0x10
135x5
225x5
315x3
405x2
495x1
530x1 PR
4 Board paused
495x2
585x1
645x1 PR
Rep set
405x13 paused PR
flat dumbell presses paused
120x15
140x12
biceps
standing hammers
80’sx6
100’sx6
110’sx6 used a little body english on this one.
circuit bullshit
meat
[quote]maraudermeat wrote:
All the planets aligned for me tonight
I set three PR’s
ME bench
RAW, paused for a count of two
0x10
135x5
225x5
315x3
405x2
495x1
530x1 PR
4 Board paused
495x2
585x1
645x1 PR
Rep set
405x13 paused PR
flat dumbell presses paused
120x15
140x12
biceps
standing hammers
80’sx6
100’sx6
110’sx6 used a little body english on this one.
circuit bullshit
meat
[/quote]
I am really damn impressed. Keep up the good work.
[quote]maraudermeat wrote:
All the planets aligned for me tonight
I set three PR’s
meat
[/quote]
Good lord nice work Meat.
ME Squat/DL Oct 2nd 2006
5 mins shoulder rehab ex rotations and shoulder horn Light
Conventional DL with reverse blues
135 x 10
225 x 5
315 x 3
405 x 3
495 x 1
585 x 1
635 x 1 (PR)
655 x Miss
585 x 1,1
Leg Press
270 x 12
360 x 12
450 x 8
540 x 8,5,5
Reverse Hyper
Doubled red band and 90lbs x 10 (3 sets)
Ab Wheel
3x12
Back extension
Bw x 15,15,15
Decline s-up
+50lbs x 5 x 3
Started with shoulder stuff Yawn but gotta do it.
OK really first time doing the darn conventional pulls (not to great at them with the bad leg it faces 45 degress out so hits left arm, so I pull sumo now) But think they will help and really was happy with the effort shins are nice and bloody as well LOL
635 went up nice 655 just wasn?t happening got it off the ground and NOPE. Form not the best as Im not used to the conventional but still. Also had planned on using bands form below double wrapped but couldn?t so did reverse blues after was done had to find out just what they took off so I could see what I pulled and at the bottom they took off just about 80lbs 35 lb plate and the bar just about was perfect and balanced to keep it down, At the top nearly nothing . So in a sense I pulled conventional from the bottom about 550 and just under 635 on the top Im happy as my usual Sumo PR is 610
Still being conservative on the leg press really liked the machine here at this gym.
Then was great to get in a reverse hyper again that and the back extensions and I could barely drive home had to stop at two points and stretch as my back was pumped and cramped.
Abs and called it day good w/o
OK guys im up for any tips here. Kind of a unique situation but hey im looking for any ideas.
I have the bad leg (left) it was crushed pelvic broken in 16 + places. main artery severed, it was pretty much hanging on by the back of the leg. So what we have now is a leg that surely has still major nerve damage as in not as effecient, it faces 45 toed out hence I have to lift competetive Sumo. its an inch or more longer etc. Oh and this also it being an inch + longer over the years has made my body adjust so my spine kind of archs like this ) to make my shoulders etc sit level. LOL Yhea prob not great for long term Heavy DL’sd and squats loading the spine but hey we only live once and no back probs yet and no damn excuses.
Problem mainly it seems is well balance but more than that it just lagging behind the other big time. Its only really bnotriced on heavy pulls and squats get 80% + and I can actually feel it not doing as much.
Then like today it even has an effect on other areas like the glutes and low back like my body just send more to the good side. My back after the workout today was cramped/pumped big tiome but just the right good side.
The strenght is behind but then its also more neural like If I really think about it doing say 1 leg leg presses I can get a higher load to move. Or i can get the left back anbd glute to fiure more if I concentratew real hard.
Do you all think this more of a situation where maybe at the end every time do some lighter work just concentrating on firing that side in bi lateral move along with keeping up the unilateral stuff.
Any ideas to target the left side a bit more during say reverse hypers and back extensions etc.
Heck I know it will be a never ending battle but and one I am and have been willing to do No bitching just looking for constructive input.
Phill
Monday- 10/2/06- DE LB - Medium Volume
A)Parallel Box Squats (bar+light bands, 95+lb, 145+lb)
185+light bands- 10x2
B)Speed deadlifts
275lb- 6x1
295lb- 3x1
315lb- 1x1
C)RDLs
325x6 345x5 x6 x6
D)Hanging Leg Raise
Straight legx12 x12 x8
Notes: Deadlifts seemed to go move quite fast and I’m just getting back into squatting with the bands.
-MAtt
Hey guys, I’ve been reading your logs and I’m going to start a westside routine. my question is what kind of percentages do you guys use on your DE days? thanks alot
[quote]lb4lb wrote:
Hey guys, I’ve been reading your logs and I’m going to start a westside routine. my question is what kind of percentages do you guys use on your DE days? thanks alot [/quote]
Really I kind of work up to the point its still FAST!!! Thats trhe most important if I go to far then I back it off a bit.
So depends on the exercise and the day but usually between 60-70% or so roughly
RE Bench
This took more out of me than I would have expected.
Warm up
DB Bench
50x10
75x10
100x10
100x8
100x7
Pullups
12, 10, 8
Pin Press Medium Height
225x5
275x4
295x3
315x2
315x3
I bounced the hell out of the last set, and held the last rep locked out for a bit.
Seated Row
150x15
150x14
150x13
External Rotations
My biceps got really tore up somewhere along the line.
Pretty good workout.
Theres a bench comp next tuesday at my gym. From what I can tell the competitions isn’t historically very strong, but I’m not used to pausing very much, so thats the goal for ME friday.
I think the main workout fri will banded pause benches for doubles. Shouldn’t be too draining. Any input would be welcome.
Edit: by draining I shouldn’t totally max out or put a ton of stress on my chest and should be fresh for tuesday. hopefully
[quote]Phill wrote:
Do you all think this more of a situation where maybe at the end every time do some lighter work just concentrating on firing that side in bi lateral move along with keeping up the unilateral stuff.
Any ideas to target the left side a bit more during say reverse hypers and back extensions etc.
Phill[/quote]
That sounds like it should help.
I’m sure you’ve done dons of traditional rehab, but try some of Cressey and Roberson’s warmup/mobility stuff, if you haven’t already.
They say they’re trying to get muscles firing right, which is what your aiming for, just to a bigger degree.
It’s worth a shot if you havn’t done it.
[quote]lb4lb wrote:
Hey guys, I’ve been reading your logs and I’m going to start a westside routine. my question is what kind of percentages do you guys use on your DE days? thanks alot [/quote]
Have you ever trained for powerlifting? If not, in my opinion, DE work isn’t that important in the beginning. I would first find your weaknesses and then develop a plan to combat them. I personally dropped DE until I notice my bar speed lacking. It was just too much work in a week. I now train two ME days a week and an accessory day with a DE day when the bar speed slows.
meat
[quote]ExNole wrote:
RE Bench
This took more out of me than I would have expected.
Warm up
DB Bench
50x10
75x10
100x10
100x8
100x7
Pullups
12, 10, 8
Pin Press Medium Height
225x5
275x4
295x3
315x2
315x3
I bounced the hell out of the last set, and held the last rep locked out for a bit.
Seated Row
150x15
150x14
150x13
External Rotations
My biceps got really tore up somewhere along the line.
Pretty good workout.
Theres a bench comp next tuesday at my gym. From what I can tell the competitions isn’t historically very strong, but I’m not used to pausing very much, so thats the goal for ME friday.
I think the main workout fri will banded pause benches for doubles. Shouldn’t be too draining. Any input would be welcome.
Edit: by draining I shouldn’t totally max out or put a ton of stress on my chest and should be fresh for tuesday. hopefully[/quote]
you have a week until the competition? I wouldn’t do anything but rest until then. you are not going to benefit from getting a workout in on friday. It won’t help your pausing for this competition. just rest up.
meat
[quote]Phill wrote:
ME Squat/DL Oct 2nd 2006
5 mins shoulder rehab ex rotations and shoulder horn Light
Conventional DL with reverse blues
135 x 10
225 x 5
315 x 3
405 x 3
495 x 1
585 x 1
635 x 1 (PR)
655 x Miss
585 x 1,1
Leg Press
270 x 12
360 x 12
450 x 8
540 x 8,5,5
Reverse Hyper
Doubled red band and 90lbs x 10 (3 sets)
Ab Wheel
3x12
Back extension
Bw x 15,15,15
Decline s-up
+50lbs x 5 x 3
Started with shoulder stuff Yawn but gotta do it.
OK really first time doing the darn conventional pulls (not to great at them with the bad leg it faces 45 degress out so hits left arm, so I pull sumo now) But think they will help and really was happy with the effort shins are nice and bloody as well LOL
635 went up nice 655 just wasn?t happening got it off the ground and NOPE. Form not the best as Im not used to the conventional but still. Also had planned on using bands form below double wrapped but couldn?t so did reverse blues after was done had to find out just what they took off so I could see what I pulled and at the bottom they took off just about 80lbs 35 lb plate and the bar just about was perfect and balanced to keep it down, At the top nearly nothing . So in a sense I pulled conventional from the bottom about 550 and just under 635 on the top Im happy as my usual Sumo PR is 610
Still being conservative on the leg press really liked the machine here at this gym.
Then was great to get in a reverse hyper again that and the back extensions and I could barely drive home had to stop at two points and stretch as my back was pumped and cramped.
Abs and called it day good w/o
[/quote]
great job on the reverse band pulls. I’ve never used bands or chains. I tell myself that once my lifts start to stall using everything that I have now, I’ll invest in some bands. Knock on wood, that hasn’t happened yet.
meat
[quote]maraudermeat wrote:
lb4lb wrote:
Hey guys, I’ve been reading your logs and I’m going to start a westside routine. my question is what kind of percentages do you guys use on your DE days? thanks alot
Have you ever trained for powerlifting? If not, in my opinion, DE work isn’t that important in the beginning. I would first find your weaknesses and then develop a plan to combat them. I personally dropped DE until I notice my bar speed lacking. It was just too much work in a week. I now train two ME days a week and an accessory day with a DE day when the bar speed slows.
meat [/quote]
hey meat, thanks for the advice, I have done some powerlifting before, never competed but looking to sometime thanks again
I’m thinking about beginning a westside type training regimen in the future but i can only lift 3 days a week(mwf) and am wondering if anyone has any suggestions regarding a omptimal approach or any experience with a similar schedule?
This is an outline of my present work week. Keep in mind that i am a novice lifter and am making new PRs every week with my present schedule.
Monday(90 min.):
warm up,1RM Squat(ATG)
warm up,1RM Bench
work to 1RM DL(conventional)
Inverted Rows or Face Pulls 3X10
Wednesday:
Pull throughs 3X12, 3X10, 3X8
Inverted Rows or Face Pulls 1X20, 2X12, 2X10, 2X8, 2X5, 1X3, 1X10sec.ecc
Ext Rotation + Scap Retraction Work 3 X10
Friday(90 min.):
warm up,1RM Front Squat
warm up,1RM Bench
work to 1RM DL(Sumo)
Inverted Rows or Face Pulls 3X10
Thanks in advance,
Pabeda
[quote]maraudermeat wrote:
great job on the reverse band pulls. I’ve never used bands or chains. I tell myself that once my lifts start to stall using everything that I have now, I’ll invest in some bands. Knock on wood, that hasn’t happened yet.
meat[/quote]
Thanks and Hey I think your plan is great. Only thing I really like them for (bands) has been with my shoulder able to still over load the top and take some strain off the shoulder on the bottom in a full press.
Then with the dl able to limit the full ROM and not over work my low end which I tend to do and well my top is weak. But one could do that by doing pin pulls.
I think you have a solid plan and obviously its working. I think many times the bands etc are over used by none advanced traineess hell even me Id say. There something to be said a LOT for just getting STRONG the old fashioned way and really no way around it.
The bands etc just throw a bit of spice variance in the mix I suppose.
Thanks again.
Phill