Thursday 4/6/07
M.E Upper
Floor Press…I finally got a floor press P.R Yeay
365x1, 385x1, 405x1, 410x1 tied pr, 415x1 pr, 420 x miss
my floor press sucks so I have had to scratch tooth and nail to finally get 415
Flat db press 5x5, 95’s, 110’s, 130’s for last 3 sets
Blast strap rows 3x10
3 weeks ago I lifted 380kg in the deadlift at a IPF competition. 400kg was a little bit too heavy at that day- I just got it up to the knees. I was ill the week before and my bodyweight was about 130kg- too light for the squatting suit I use for the deadlift. I could crap the barbell without resistance of the suit. I think I would have lifted without suit the same weight as easily as with the suit.
perhaps interesting: I hold the bar like a weightlifter does.
the video:
Nice job as usual Shane…
[quote]Mountainman2007 wrote:
harbinjc wrote:
Mon 3/31
conditioning medley of 30 yds prowler push with 100 lbs on turf, 60 yds upper body sled drill with 70 lbs, 10 kb swings 6x through that
tues 4/1 DE Lower
Circa max Speed Squats week 3
took a good long time warming up
my work sets were 3x2@490 in bar weight plus a blue and green band per side. I did these with just briefs and belt, which is a good thing considering last week with 470 I also wore my suit bottoms and struggled.
After my 3 work sets, put suit bottoms on and went to 555 for two singles, the first with straps down, the second with straps up loose, these both moved well. I then went to 605 in bar weight and threw on a loose knee wrap and everything was going fine, I moved it smoothly out of the hole, then about an inch from locking it out I just couldnt ( I think just from fatigue, because I have never ever ever missed a squat at the top).
My circa max cycle went great compared to my last full meet. I did punch a hole in the wall after I couldnt finish the last 1% of the 605 attempt, but I know that it was just due to fatigue from the workout. I struggled every week getting ready for my last meet, and had several more misses at lighter weights on days that I worked up. I will be opening somewhere between 900 and 920 at my meet…I cant wait.
Thats some strong squating brother! I have stalled out with my squat, I would like to try a circa max cycle for my next meet. After april 12 I will have a max to go off of.
What kind of suit are you using? Briefs? That kicks ass opening up with 920!
[/quote]
Thanks man!
I am currently using a metal ace that is 3 sizes too big (it is my first squat suit so I obviously didnt want to get something too difficult to learn) and I have a pair of metal viking briefs I wear in training. This will be my first meet wearing both together, Last meet I just wore a crappy pair of old titan briefs. I like the metal stuff for squatting because it is super easy to work in and learn the groove, and it seems to hold up decently well. I also pull in my ace squatter, I just go without my briefs and try to get the suit on as high as possible. What kind of gear are you wearing?
[quote]Donut62 wrote:
Nice job as usual Shane…[/quote]
It’s funny how a pull that ridiculously strong gets a reply like that. I think we’re all just so jealous and used to him making us look bad!!
The double overhand grip is just sick. You’ll have 400kg in no time. Next step 900lb. Fucking hell…
Martin, are you still a junior??
[quote]Hanley wrote:
Donut62 wrote:
Nice job as usual Shane…
It’s funny how a pull that ridiculously strong gets a reply like that.[/quote]
If he posted that he squatted 1300 pounds tommorrow I don’t think I’d be surprised at this point.
[quote]Hanley wrote:
Donut62 wrote:
Nice job as usual Shane…
It’s funny how a pull that ridiculously strong gets a reply like that.[/quote]
If he posted that he squatted 1300 pounds tommorrow I don’t think I’d be surprised at this point.
http://www.elitefts.com/view/?sp=988
http://www.elitefts.com/view/?sp=1079
considering giving w.s. a try . are the 2 manuals linked above a good place to start ?
[quote]marlboroman wrote:
http://www.elitefts.com/view/?sp=988
http://www.elitefts.com/view/?sp=1079
considering giving w.s. a try . are the 2 manuals linked above a good place to start ?
Along with those, I would highly reccomend the dynamic squat and dynamic bench manual…those are actually the two I was given that got me started. Good luck and post questions as they come up.
[/quote]
sorry 'bout the triple post fellas…
for some reason , my machine behaves like a whiny little 3-year old in this neck of the woods .
thannx Harb…I saw those 2 also . cant order them all right now , so the DE Manuals will be a bit down the road .
Funny Story.
I was going for a new PR on the box squat yesterday. I set up and descended onto the box fine. Then I started straining to get off the box, as soon as I broke off of the box I let out an extremely loud fart, and locked out the weight, no one said anything but I’m pretty sure the entire free weight section heard me.
[quote]JoeG254 wrote:
Funny Story.
I was going for a new PR on the box squat yesterday. I set up and descended onto the box fine. Then I started straining to get off the box, as soon as I broke off of the box I let out an extremely loud fart, and locked out the weight, no one said anything but I’m pretty sure the entire free weight section heard me.[/quote]
Well it sounds like the reactive force of the fart bouncing off the hard surface of the box and back onto your ass propelled you through your sticking point. I believe that many years ago, this is how they came up with the idea of hard soled shoes for lifting lol.
How about when you are getting set for a big pr in the gym and you fart but you have to deal with the smell and stay focused? I cherish those moments as I am sure my training partners do too.
Mon 4/7/08
D.E Upper
Deload
speed bench 6x3 @190+ 20lbs chain per side
Fat grip neutral bar pull down 4x6 finish at 225
KB tricep extentions with chains added a bunch of sets until I worked up to 3x6 with 20 lb kb’s+ 50lbs chain per KB
extra set of 10 reps with 50 lb kbs no chains
Hanging straight leg raise 4x8
Tuesday 4/8/08
D.E Lower
Deload
Speed box squat 5x2 @415+ 60lbs chain per side
put a knee wrap on for the last set purely for the sake of trying a new pair out to try and pick which ones I want to use for my meet.
Thats it…in the a.m I did about 20 minutes of foam rolling and some light stretching
Wed 4/9 M.E Upper
Deload
I was going to go very very easy today, but I did end up participating in the main lift and actually did okay, and everything felt great
Fat bar floor press with 2 chains per side
275x1, 315x1, 335x1, 345x1
Did some light board work on bench:
2x5, 1x3 @315, 405, 455
Light band pull aparts 3 sets
feeling good and ready to go, friday or saturday will be my last real training training day where I will just take some very light free squats raw, and some light rack pulls, probably something like 5 singles at 415 on squat.
Next week (the week of the meet), I will probably do a sled session monday and wednesday and then take it easy until I weigh in saturday.
Did I scare everyone off this thread or what?
Maybe I forgot to say excuse me when I passed gas 
i was sick today but on monday i did my ME bench and tuesday i did my dynamic squat workout.
My bench was:
135 2 sets of 8
155 2 sets of 5
185 2 triples
205 2 doubles
did some dumbbell inclines, some dumbbell extensions, and some light lat work.
Hoping to put up 225 for a single next week.
Yesterday I did dynamic squats and worked up to 315 plus the light bands. i did 3 triples at that weight.
rounded it off with some RDL’s up to 225 off of a three inch box and then did an abdominal workout.
I am 5’8 165-170. compete at 157 collegiately.
Best lifts:
205 double on bench
405 single off a parallel box
425 single deadlift (with straps) ,-have had some grip issues since i broke my left hand during wrestling.
[quote]bjjwannabe152 wrote:
i was sick today but on monday i did my ME bench and tuesday i did my dynamic squat workout.
My bench was:
135 2 sets of 8
155 2 sets of 5
185 2 triples
205 2 doubles
did some dumbbell inclines, some dumbbell extensions, and some light lat work.
Hoping to put up 225 for a single next week.
Yesterday I did dynamic squats and worked up to 315 plus the light bands. i did 3 triples at that weight.
rounded it off with some RDL’s up to 225 off of a three inch box and then did an abdominal workout.
I am 5’8 165-170. compete at 157 collegiately.
Best lifts:
205 double on bench
405 single off a parallel box
425 single deadlift (with straps) ,-have had some grip issues since i broke my left hand during wrestling.
[/quote]
cool dude…where do you wrestle at if you dont mind sharing? Im a d1 strength coach
cool dude…where do you wrestle at if you dont mind sharing? Im a d1 strength coach[/quote]
i wrestle d3 in PA. Ursinus College.
[quote]bjjwannabe152 wrote:
cool dude…where do you wrestle at if you dont mind sharing? Im a d1 strength coach
i wrestle d3 in PA. Ursinus College.
[/quote]
Do you guys as a team train like this in the off season or is this just your deal that you do on your own? I have known quite a few wrestlers who train using conjugate periodization (with some tweaks) with great success. Thats cool though, those are pretty good numbers for a 57