B)Snatch Grip Deadlift
315x2 (impossible to do without knurling)
C)Conventional Deadlift
405x1 465xMISS (got it off the floor an inch or so) 405x1
D)Good Morning
205x6 215x6 225x5 x5 x5
E)45 Degree Back Extension
BW+lightband x12 x10 x9 x11 x9
Notes: The box squats were moving really fast today so I decided to keep upping the weight as long as I could still make the bar jump off my back at the top and move relatively fast.
Snatch grip deads were impossible because there was no knurling on any of the bars.
Decided to do some regular deads for fun and since I’m about to go into a deload week. I’m actually surprised that I broke 465 off the floor after the heavier box squats. Last time I maxed on deads, I hit 450, and that was with a full pysche and a hefty dose of ammonia. Good to see that my deadlift probably went up at least a little bit.
I’m going to continue hammering away at the lower back as I think it might be what’s holding back my squat and dead.
Thanks for the help. Just wanted to post up that I hit a huge PR in the trap-bar deadlift today. I worked up like this:
bar x 5
135 x 5
225 x 5
315 x 3
365 x 1
405 x 1
465 x 1 (10-pound PR)
475 x 1 (20-pound PR!)
405 x 1
405 x 1
405 x 1
Technically it was 482.5, since the trap-bar weighs 52.5, not 45, but it’s a pain in the ass to calculate each one, so just bump up by 7.5 pounds each.
Not really much to add other than that I took the advice and eliminated the one extra warmup set and I think it really helped. I was also really in the zone and my intensity was through the roof.
Not much to add other than that I’m pretty psyched about that. Another couple hundred pounds and I’ll be pullin some respectable weight.
OK should have stuck to my damn plan with this move and all and deloaded this week but decided to trey and push it today a 7th week in a row. My back etc was still sore and tight from the LONG!!! drive and well had the shits all day so not the best idea and didnt go to great.
DL Conventional From 4" box
bar x ton
135 x 10
225 x 5
315 x 3
405 x 2
495 x 1
585 x miss (moved it but No)
565 x miss ( nope Pissed)
545 x 1
495 x 2
Should have just stopped but my head and ego got the best of me.
Close Stance Heals elevated SSBar Squats
245 x 8
335 x 5, 5, 5
Cable abs
70 x bunch x 5 sets
High step ups
65lbs 5x5
Thats it not a great day but was nice to knock the dust off my SSBar and rack in general.
Thanks for the help. Just wanted to post up that I hit a huge PR in the trap-bar deadlift today. I worked up like this:
bar x 5
135 x 5
225 x 5
315 x 3
365 x 1
405 x 1
465 x 1 (10-pound PR)
475 x 1 (20-pound PR!)
405 x 1
405 x 1
405 x 1
Technically it was 482.5, since the trap-bar weighs 52.5, not 45, but it’s a pain in the ass to calculate each one, so just bump up by 7.5 pounds each.
Not really much to add other than that I took the advice and eliminated the one extra warmup set and I think it really helped. I was also really in the zone and my intensity was through the roof.
Not much to add other than that I’m pretty psyched about that. Another couple hundred pounds and I’ll be pullin some respectable weight.[/quote]
[quote]Phill wrote:
OK should have stuck to my damn plan with this move and all and deloaded this week but decided to trey and push it today a 7th week in a row. My back etc was still sore and tight from the LONG!!! drive and well had the shits all day so not the best idea and didnt go to great.
DL Conventional From 4" box
bar x ton
135 x 10
225 x 5
315 x 3
405 x 2
495 x 1
585 x miss (moved it but No)
565 x miss ( nope Pissed)
545 x 1
495 x 2
Should have just stopped but my head and ego got the best of me.
Close Stance Heals elevated SSBar Squats
245 x 8
335 x 5, 5, 5
Cable abs
70 x bunch x 5 sets
High step ups
65lbs 5x5
Thats it not a great day but was nice to knock the dust off my SSBar and rack in general.
Phill[/quote]
you need to take it easy for awhile. having this baby has done great things for my strength. I’ve missed a few workouts but I feel really good and all the little nagging injuries have healed up. I haven’t hit lower in about two weeks, so I’m going to test my sumo dead on wendsday.
so the moral of the story is knock some chick up, have a baby and get some rest.
I would have liked to have gotten a few more out of the 115’s.
High Pin Press
Same height as last week’s ME workout.
225x5
275x6
315x3
315x5
315x5
315x5
335x3
This gave my tri’s a hell of a workout.
Pullups
Bw x 10
Bw+45 x 6
Bw+45 x 4
Bw x 8
External Rotations
Seated Row
170x 10
Its about 9-10 weeks until years end, anyone have any goals they’re aiming for?
Mine
Bench: 335-345
Squat: I think I have 355-365 in me for this weekend, I’d like to see 385-405 by years end. I’ve been making steady progress here.
Dead: 515-525 I just missed 495 at lockout, I know I’ve got it in me. If my back acts nicely from here on out, I think I’ve got it.
[quote]maraudermeat wrote:
you need to take it easy for awhile. having this baby has done great things for my strength. I’ve missed a few workouts but I feel really good and all the little nagging injuries have healed up. I haven’t hit lower in about two weeks, so I’m going to test my sumo dead on wendsday.
so the moral of the story is knock some chick up, have a baby and get some rest.
meat[/quote]
LOL thanks Ill get started on that Plan ASAP.
Its official im sick. Its a flowing big time. so just took it easy very low intensity kept the volume up a bit but it was just low load going to keep it low the rest of the week as well get healed etc and back at it.
Thanks for the advice meat and let us know how that sumo pull goes.
Played with Sumo Deads for a few sets of singles working up to 365x1
Notes: Wow, the pauses really change things. Now I have even more respect for Meat and his 3 second pauses and his beastly bench numbers. I like these because they really teach how to stay tight in the bottom, use leg drive, and really push hard out of the bottom.
I finally stacked the Cybex Row Machine. I’ve always been a better puller than pusher- if powerlifting only had a seated cable row lift haha.
Still sick, gettin a tad worse I think. But I’m trying to get more sleep and take it relatively easy in the gym.
got the 600 a while back and passed it. The 400 would have been there I think but damn shoulder got in the way and going to get that 500 or die trying.
Played with Sumo Deads for a few sets of singles working up to 365x1
Notes: Wow, the pauses really change things. Now I have even more respect for Meat and his 3 second pauses and his beastly bench numbers. I like these because they really teach how to stay tight in the bottom, use leg drive, and really push hard out of the bottom.
I finally stacked the Cybex Row Machine. I’ve always been a better puller than pusher- if powerlifting only had a seated cable row lift haha.
Still sick, gettin a tad worse I think. But I’m trying to get more sleep and take it relatively easy in the gym.
-MAtt[/quote]
you hit the nail on the head… before, when i just did touch and go, I was more worried about getting the weight up than anything else. Now, with pausing the weight, you have to stay tight and use leg drive. I had next to none before.
You have what many wish they had- the ability to see what’s wrong with your form and fix it. The mass of people in the gym have no idea what they are doing or why they are doing it.
Notes: Wow, the pauses really change things. Now I have even more respect for Meat and his 3 second pauses and his beastly bench numbers. I like these because they really teach how to stay tight in the bottom, use leg drive, and really push hard out of the bottom.
-MAtt
you hit the nail on the head… before, when i just did touch and go, I was more worried about getting the weight up than anything else. Now, with pausing the weight, you have to stay tight and use leg drive. I had next to none before.
You have what many wish they had- the ability to see what’s wrong with your form and fix it. The mass of people in the gym have no idea what they are doing or why they are doing it.
good job!
meat[/quote]
Great conversation here and I agree 100% the pauses IMO yhea added starting strenght but above all Like both stated Really teach you how and what being and staying tight from dmn head to toe is.
It was during these I not only got the stated leg drive the upoper back tightness but gettinbg that tightness in the core and really neiling that lower back arch ( though mine sqautty ass cant arch that much) but getting that transfer from the back to core tho legs.
Its that tihgtness the drive etc that I think is the real benefit of these and actually aided my horrid shoulders due to not concentrating on moving the load but proper form and in turn had me moving m,ore laod.
Prob just mucked up some great post but thats my 2cc I agree
Phill
Notes: Wow, the pauses really change things. Now I have even more respect for Meat and his 3 second pauses and his beastly bench numbers. I like these because they really teach how to stay tight in the bottom, use leg drive, and really push hard out of the bottom.
-MAtt
you hit the nail on the head… before, when i just did touch and go, I was more worried about getting the weight up than anything else. Now, with pausing the weight, you have to stay tight and use leg drive. I had next to none before.
You have what many wish they had- the ability to see what’s wrong with your form and fix it. The mass of people in the gym have no idea what they are doing or why they are doing it.
good job!
meat
Great conversation here and I agree 100% the pauses IMO yhea added starting strenght but above all Like both stated Really teach you how and what being and staying tight from dmn head to toe is.
It was during these I not only got the stated leg drive the upoper back tightness but gettinbg that tightness in the core and really neiling that lower back arch ( though mine sqautty ass cant arch that much) but getting that transfer from the back to core tho legs.
Its that tihgtness the drive etc that I think is the real benefit of these and actually aided my horrid shoulders due to not concentrating on moving the load but proper form and in turn had me moving m,ore laod.
Prob just mucked up some great post but thats my 2cc I agree
Phill
[/quote]
Haha, awesome work Meat. What federation did you lift in? Any chance of some videos at some point.
And I’m glad that I’m getting more able ro recognize my weakpoints as well. I know that sometimes it’s not about choosing the exercises that allow you to lift the most weight, but more about choosing those that will benefit you. I’m just trying to put that in to practice.
-MAtt
[quote]maraudermeat wrote:
Phill wrote:
maraudermeat wrote:
Phill wrote:
Its about 9-10 weeks until years end, anyone have any goals they’re aiming for?
600 raw bench
750 raw dead
750 raw squat
meat
Yhea thats what I was going to say but figure I’ll wait till next year.:)Never satisfied always aiming for 1 more LB.
[quote]Matgic wrote:
Haha, awesome work Meat. What federation did you lift in? Any chance of some videos at some point.
And I’m glad that I’m getting more able ro recognize my weakpoints as well. I know that sometimes it’s not about choosing the exercises that allow you to lift the most weight, but more about choosing those that will benefit you. I’m just trying to put that in to practice.
-MAtt
maraudermeat wrote:
Phill wrote:
maraudermeat wrote:
Phill wrote:
Its about 9-10 weeks until years end, anyone have any goals they’re aiming for?
600 raw bench
750 raw dead
750 raw squat
meat
Yhea thats what I was going to say but figure I’ll wait till next year.:)Never satisfied always aiming for 1 more LB.
Go get that shit bro and more.
it’s just a couple cc’s away…
meat
[/quote]
I would be more than happy to post some vid’s if someone could explain to my dumb ass how to post them…
ME dead/squat
decided to test my sumo tonight. Also, decided to not do so many warmup sets leading up to the ME.
sumo pull
135x10
315x5
495x1
635x1
735x1 felt good, might have been able to go a little higher but decided to stop there
front squat
0x10
135x6
225x4
315x4
405x4
455x2 was trying get 4 but my lower back was too fried.
Leg press-i like doing these when my back tightens up, it stretches things out.
done by # of 45’s
10x6
16x6
20x6
23 + a 170lb guy who was nice enough to sit on the top of the leg press for me
x10