Meet recap… Everything felt great in the warmup room, opened with 920 on squat. First attempt, rack height was too high but I didn’t say anything and had to lean my weight forward a bit to get it out. Never really gained control of it on descent, miss. Second and third setup was great I just couldn’t get it moving out of the hole. I should have opened with 880 or 890 and then moved to 915 or 920.
I am definitely strong enough for it, but not that day and not as an opener. The meet was a reality check that I have to get back to the basics, especially on main lifts for squat training, too much accomodating resistance usage so my speed is great but I obviously haven’t been handling heavy enough weights in the hole. Its my first bomb out so I’m really not disappointed, but it still sucked. I lived under the naïve impression that I would never bomb out lol.
Anyways…I got right back into training last week. On ME bench I did some 2 board work in a training shirt and hit 545, which was good considering the shirt. On ME lower I pulled a 20 lb PR sumo, 685. I missed 705 and 700 but those will go next time, 705 was close but 700didnt move much, just tired on that one.
4.28.08 de bench
8x3 with 185 bar weight and 2 pairs chain.
With chains did some 3 board work
275x5, 365x3, 405x3
Hammer seated row 4x8 with mini band choked on each side and 230 weight for last two sets. Blast strap scarecrows 3x8 with bodyweight, these were tough.
Back in the swing of things, keep improving.
ME UPPER
Dynamic warm up
band pull aparts
shoulder dislocates
face pulls
inverted lat bar 10020
clings 1510 25*10
foam roller
Reverse Band Press (green)
Raw
13510
18510
2255
2755
3153
3653
added loose 58 rage x single ply, can put this shirt on by myself
4053
4953
5501
6051
650*1
Dumbbell rows 8010 10010 120*10
This was a 50 Lb PR for me on this set up and this was a loose shirt, feeling better on my bench. Thinking about donig a push pull meet on MAY 10 in wood stock. Will have to see how things are going, back still hurtn and we are starting spring practice this week so no time for the chiro? May just bench only, as bad as I hate to.
harbinjc
I have been there man, I bombed two meets in a row last year, first bomb was in the bench, next meet I could not get my first squat in, could not get depth ended up blackn out on my third attemp. Keep training brother sounds like you are getting close to a grand on the squat! Must be nice!
[quote]Mountainman2007 wrote:
ME UPPER
Dynamic warm up
band pull aparts
shoulder dislocates
face pulls
inverted lat bar 10020
clings 1510 25*10
foam roller
Reverse Band Press (green)
Raw
13510
18510
2255
2755
3153
3653
added loose 58 rage x single ply, can put this shirt on by myself
4053
4953
5501
6051
650*1
Dumbbell rows 8010 10010 120*10
This was a 50 Lb PR for me on this set up and this was a loose shirt, feeling better on my bench. Thinking about donig a push pull meet on MAY 10 in wood stock. Will have to see how things are going, back still hurtn and we are starting spring practice this week so no time for the chiro? May just bench only, as bad as I hate to.
harbinjc
I have been there man, I bombed two meets in a row last year, first bomb was in the bench, next meet I could not get my first squat in, could not get depth ended up blackn out on my third attemp. Keep training brother sounds like you are getting close to a grand on the squat! Must be nice!
[/quote]
Well I somehow thought that I was ready for a grand now, but I guess not and just need to go back to the drawing board with a few things. Thanks for the comment though man.
How did you like rev band with the shirt? I have never tried it just because I figured it would be sort of a waste of time but I never actually tried it, but have been curious. Do you do it regularly or was that the first time?
4/29/08
DE Lower
speed squats
8x2@415 in bar weight with blue band
felt very good. I left the hooks out on monolift which made me bring my hands in about an inch further than normal. I liked this because it didnt hurt or bother my setup at all but kept my chest up quite a bit.
speed pulls 6x1@405 + 2 chains in middle
1 single with 455 and 3 chains, all felt great
reverse hyper 3x8 ss with leg throwdowns with matt 3x15
good intense session…
I like the movement, this is the second time I have done it, last time I had a tight shirt on and only worked up to 600, I feal like if nothing else it really helps my confidence, my bench is the only lift that is going well at all, so I would have to say I believe it is benifitial.
Yeah I could definitely see the confidence aspect. Well my bench is the worst of the three as far as progress goes, and really the knot in the rope has been shirt technique, so maybe some rev band work may help me a bit. What is your best rev band bench with greens? How do you set yours up?
me squat again yesterday,
worked up to 6x2 at 385. really wanted to try to jump to 405 but on my last set i had to bail on my second rep. speed pulls at 315 for 4 sets. 2 singles at 335.
some ab stability work and grip and called it a day.
today did 7 triples at 185 for bench. did some tricep and lat work. 3 board presses and extensions. BOR’s and heavy dumbbell rows.
its not a bad week so far but im hoping to up my ME bench on friday so we will see
Thurs 5/1/08 ME Upper
Full range bench press with mini band doubled on each side, raw:
225x3, 275x3, 315x2, 335x1, 345x1, 370x1 (5lb pr), 390 miss, 385 miss, 315x4
After 370, I should have went 375-380 but I felt like I was good for a bit more, still got some good work in, these are tough.
Decline Dumbell press 4x8@90, 100, 105, 105
first time I have done decline anything in about 3 years, i was freaking sore!
Chinups 4x5 with pronated wide grip
2x8 with supine grip close
1x to failure extra wirde pronate grip
Jumped in with Joohn to do some extra lockout work. He was doing football bar floor press with 7 pairs of chain and 125 in bar weight
I did 1x1, 1x2, 2x3 at that weight and then took for pairs of chains off and 10 lbs in bar weight and did a burnout set
I haven’t posted here in a while:
Today
ME Sq/ DL
Deadlift
330 x1 (+10, I locked it out but dropped it as soon as I locked it out)
330x1 (Clean, no drop)
335x1(+15 Clean, no drop, tore my calluses further)
340x0 (I started pulling but once it broke the ground my calluses were in excruciating pain and I dropped the weight)
Leg Press
645x10
645x10
645x10
45 degree Back Raise
45x12
45x8
50x6
50x6
Side bend
70x10
70x8
70x6
Leg Press Calves
220x15
220x15
15 min incline walking
5/3/08
ME Lower
Reverse band deadlift with blue bands around 6’0 (top pin) not choked, so band were completely off bar last 4"
515x1, 605x1, 655x1, 660x1, 670xmiss
Hyperextensions with safety bar 3x8 with bar, bar+20, bar+40
Glute ham raises 2x8,5 @bar+20, bar+70
Decline situps with dumbell on chest 3 sets:
10 reps@60lbs, 10@75lbs, 10@45lbs
reverse hypers 2x8@75
great workout…my theory is panning out so far for doing more work in less sessions per week instead of only a main lift and minimal accessory work, but doing 6 or 7 extra workouts a week i.e back to the basics
Harbinjc
I have hit 500 raw reverse green bands, I just hook them to the top of the power rack and then put the other end on the outside of the first plate. The first time I did reverse band with 3 boards I worked up to 600, the next time I worked up to 650.
I have benched 550 in a single ply, I feel like if you bench with a single ply shirt this set up is fairly similar to using a loose single ply shirt.
No spotters today just did a light workout with the rackable camber bar on a low box with the foam.
Raw
1605
2505
3405
4005
Reverse Hypers
180 2 sets 10
5.5.08 de upper
Speed bench with 2 pairs chain 5x3@210, 3x3@185
Ez bar skull crushers
5@115, 5@135, 3@155
Superset with
1 arm db row 3x6 @105, 120, 150
Kb side raises 4x12 finish with 40s
Superset with
Straight arm standing mini band shoulder extensions, 3x15
…these are sort of like pull overs, as far as shoulder action goes except they are painless and 90 percent less dangerous
Raw bench with doubled mini bands
9510
1353
1853
2251
2751
3151
3401
3651 fast and easy
405 CRUSHED ME! Should have went 385
Four sets of lat pull downs a couple of sets of clings
Got my sleep study back, stoped breating 128 times an hour 713 times during the 5.5 hour study, the worst case for my age they have ever heard of. Blood oxegen got down to 33% a couple of times. I was scheduled for another appoinment in six weeks but they said it was so dangerous they were moving it up to this week! May help explain why I feel like hell!
Nice job copycat, did you get that ME Upper idea from me?! Just kidding…I did those for the first time last week and really liked them. The same thing happened to me, I did 370 fairly easy, went to 390 and missed, and then also missed 385…but 370 felt decently easy, these I will definitely do again soon.
That is insane about the sleep study, if they get you fixed up your lifts are going to go through the freakin roof!
5/6/08
DE Lower
I felt like a dog turd today but pushed through, just cut two sets off of speed squats
6x2@465+ blue bands
rack pulls 1" off floor against minis 8x1@315
GHR 3x20 superset with db side bends 3x8@105’s
single leg box squat 3x8 for each leg
Yea I did copy you, I thought it was a good idea, it worked out well was the first time I had done them in a couple of years! Thanks for the idea.
I need some help setting up my next squat cycle. I have regressed on the squat. I have hit 650 in a meet with the same loose suit that I did 600 in the last meet.
I was thinking about going way back to basics and doing some raw squats for reps for a few weeks before starting another twelve week cycle? What do you think?
Could you help me put something together?
[quote]Mountainman2007 wrote:
Yea I did copy you, I thought it was a good idea, it worked out well was the first time I had done them in a couple of years! Thanks for the idea.
I need some help setting up my next squat cycle. I have regressed on the squat. I have hit 650 in a meet with the same loose suit that I did 600 in the last meet.
I was thinking about going way back to basics and doing some raw squats for reps for a few weeks before starting another twelve week cycle? What do you think?
Could you help me put something together? [/quote]
Mountainman,
I’m obviously not harb, but I think starting off with a block of raw rep work is a good way to go. After my next meet I’m going to give the outline in Matt Rhodes’ raw squatting article a shot since I have neglected my raw squat for way too long. As far as a twelve week cycle goes, one thing you might want to keep in mind when setting it up is what problems you have and how you should go about fixing them. For me, maintaining tightness at the bottom of the squat (especially when the straps went up) was my buggaboo. It was mostly coaching by training partners that helped me fix these issues.
Things that have helped me get stronger in the past was something similar to what Marc Bartley wrote about in an old article: start off with a heavy band phase, deload, russian-esque percent-based 5,3,3,3,5 phase, deload, gear work, deload, meet/test. On the russian-esque phase, Bartley advocates going without a box, but I stuck with a box, adjusted it using my box max, and it worked out fine. I got a 70# meet PR following this routine and could’ve had an even bigger one if I didn’t sit back too far on my 2nd attempt. I’ll be interested to see what harb prescribes.
thanks man that looks like a pretty good idea to me. I have not read matt or spuds articles I will have to check them out. I may have to give that a shot!
When I get up in the morning I will come up with some stuff for ya…its funny you mentioned spuds article I was just re-discussing that with my training partner the other day…we’ll get ya a pr next meet time 
[quote]Mountainman2007 wrote:
Yea I did copy you, I thought it was a good idea, it worked out well was the first time I had done them in a couple of years! Thanks for the idea.
I need some help setting up my next squat cycle. I have regressed on the squat. I have hit 650 in a meet with the same loose suit that I did 600 in the last meet.
I was thinking about going way back to basics and doing some raw squats for reps for a few weeks before starting another twelve week cycle? What do you think?
Could you help me put something together? [/quote]
Here are some questions first that maybe you could get back to me on to help me out…
When will your next meet be? If not exact date than roughly how long from now
How much chain do you have available at your gym?
Do you have a safety bar and a cambered bar? I think you mentioned a cambered bar in your log maybe
What kind of gear do you normally wear on A) Max effort, B) Dynamic effort?
Hit me back and that will fill in some holes for me as to what I am thinkingfor you.