[quote]maraudermeat wrote:
gags wrote:
Hey Machine…where in Va are you? where do you train?..feel free to pm me…
Are you talking to me??? I live in Bristow, Va. and train at Gold’s in Manassas- if indeed you were talking to me…
meat[/quote]
my bad meat…ya i meant you not machine…just curious…i’m sometimes in arlington…thought maybe if you were close enough i could witness the animalism…oh well
[quote]maraudermeat wrote:
I feel so much like a bodybuilder now, I think I’m going to start doing my benching with my feet in the air. It really isolates the pecs…not.
meat[/quote]
Hell yhea bro and bring the bar down to your neck get that whicked pump.
[quote]gags wrote:
maraudermeat wrote:
gags wrote:
Hey Machine…where in Va are you? where do you train?..feel free to pm me…
Are you talking to me??? I live in Bristow, Va. and train at Gold’s in Manassas- if indeed you were talking to me…
meat
my bad meat…ya i meant you not machine…just curious…i’m sometimes in arlington…thought maybe if you were close enough i could witness the animalism…oh well
[/quote]
arlington is only about 20 miles from manassas. come by anytime. bring your A game and your medical insurance card just in case- just fucking with you…
let me know if you want to stop by.
meat
[quote]maraudermeat wrote:
gags wrote:
maraudermeat wrote:
gags wrote:
Hey Machine…where in Va are you? where do you train?..feel free to pm me…
Are you talking to me??? I live in Bristow, Va. and train at Gold’s in Manassas- if indeed you were talking to me…
meat
my bad meat…ya i meant you not machine…just curious…i’m sometimes in arlington…thought maybe if you were close enough i could witness the animalism…oh well
arlington is only about 20 miles from manassas. come by anytime. bring your A game and your medical insurance card just in case- just fucking with you…
let me know if you want to stop by.
meat[/quote]
may have to do that sometime…perhaps a friday?..dont have class on fri’s…awesome…
Friday- 10/28/06- ME LB- High Volume
A)Parallel Box Squat (on bench)
185x5
225x3
265x2
305x1
325x1
340x3
350x3
360x3 (last rep really hard)
345x3
B)Romanian Deadlifts (mixed grip)
335x6 355x6 365x2+2+1(grip) 375x3+1
C)DB Split Squat
115x8 (left hand-grip) 120x6 (left hand grip)
Notes: So I’ve decided to do away with singles on ME work for a while. I just think it hasn’t been working for me. I’ve decided to work with triples in a progression something like this
Week 1: High Vol- 4x3
Week 2: Med Vol- 3x3
Week 3: Very High-5x3
Week 4: Low- 2x3
If it seems like not enough volume, I can always up the sets by one or two. But as long as I’m working really hard on each set of triples, I think it should be fine.
I actually felt great when I left the gym today. Could have been the Red Bull/Powerdrive combo, but I definetly didn’t feel wasted at the end. It helps to not have to get really psyched with the 1RMs. Although I did use my anger for this one trainer for a few sets, haha. I think the good thing is also that if I end up missing one of these reps, it will be a double rather than a total missed lift.
Damn grip needs work, especially left hand. Couldn’t hold on to the DBs at the end.
-MAtt
ME Bench
Warmup
0x bunch x Two sets
135x10
225x4
295x1
325x1 PR
335x1 PR
315x1 (Missed double)
Both PR’s were smooth. I think I can get 345+ next time.
Seated Row
120x12
160x12
180x10
200x8
220x5
220x5
190x10
190x8
Low Pin Press
225x3
275x3
315x2
High Pin Press
335x3
345x0
DB Shurgs
120x12,12,12 (Grip)
Face Pull
External Rotation
Awesome day, got some PRs, didn’t miss a single lift but that last pin press.
Doing the extra warm up with the bar seemed to help me get looser. The spot today was also a whole lot better, good lift offs etc.
[quote]bigflamer wrote:
Sounds like a great idea Mr. Bear.
I just purchased the beginners manual from Dave Tate’s company over at http://www.elitefts.com/ and I’m pretty exited. I was in the gym last night establishing a starting point for the program with max lifts and they were:
Deadlift: 380lbs
Bench: 315lbs
Squat: 385lbs
Now I realize that these lifts are pretty pathetic @ 260lbs, however I’m just getting back into lifting heavy. I’m hopefull to have these lifts up by mid june as there is a meet in Flint around that time I would like to enter in. I’d like to drop enough weight to compete in the 242 weight class.
I’ve also found a GREAT gym in the area that is patroned by powerlifters and is owned/operated by an old school lifter. The guy who owns it is 70 yrs old and still benched 500. The place had chalk all over the place, a big sign on the wall that said “no whining”, kinda smalled, and has a dedicated deadlifting platform. It was awesome, I can’t wait to start training there.
I’ll post how things go on this thread as well. [/quote]
I’m new to power lifting type training. I’ve been lifting weights a long time but just recently real power lifting type workouts. My question is what lifts are considered good for my weight.
I’m at about 200 now and I can squat 375, I dead lifted 375 the other day my bench sucks at probably 250. Are these numbers average below? Also I used straps on my dl are they allowed in competitions?
[quote]Jack Squat wrote:My question is what lifts are considered good for my weight.
I’m at about 200 now and I can squat 375, I dead lifted 375 the other day my bench sucks at probably 250. Are these numbers average below? Also I used straps on my dl are they allowed in competitions?
[/quote]
Honestly a good weight for you next time will be 376 in the squat, 376 in the DL and 251 in the bench. just as long as your doing better than you thats all that matters.
No straps are not allowed.
DE Squat/DL Oct 27th 2006
Clean
Varied stance and grips
Bar x 5
95 x 3
135 x 3
185 x 2 (8 sets)
Front Squat
95 x 5
135 x 3
225 x 3
315 x 5 (3sets)
High!!! step ups
65 x 5
75 x 5 (5 sets)
Decline Sit Ups
50 x 15 (4 sets)
Side bends
70 x bunch (4 sets)
Went OK Im still horrid at cleans but they seem to help My DL the speed and if no well they are a nice break from heavier pulling. Didn?t up the load from last time I did them the 185 felt like enough to keep speed as the priority.
Then was happy with the front squats the first set of 315 was a bit hairy bar sliding a bit but chalked up the shoulders on the next two sets and was golden these felt good happy with the effort.
After that just some clean up let left (bad leg) be the limiter on the step ups and hit the abs called it a day.
My buddy not only showed up but early upper back etc a bit sore but he was there had a good work out and look for now Like I may have a w/o partner if I don?t break him LOL
Ltr,
Phill
ME dead/squat
wanted to do box squats but today was an open house at the gym and the gym was packed with spandex clad house wives. Therefore, I couldn’t find any steps to use. so… I did what any rational person would do. I decided to test my squat.
Squat- belt and wraps on last two sets
0x10
135x6
225x4
315x3
405x2
495x1
585x1
675x1
740x1
I was an idiot today. My lower back was really really tight above 495.
hack squat- i did a variation which looks a lot like a sissy squat. you stay on your toes and push your hips out on the way down. these were really hard.
0x10
2-45’sx10
4-45’sx10
6-45’sx10
8-45’sx10 I threw up after this set…
2-45’sx20 paused at bottom
that was the entire workout. doesn’t look like much but it fucking killed.
meat
Holy fuck, get this BB’er out of our thread!! Whats up fellas. I train BB style but have been incorporating more powerlifting type stuff in the last two months or so.
Some background. I fucked up my back royally a few years back and have just started going heavy again on squats and have about 4-5 dead sessions under my belt. My back is still pretty bad but I have been doing ok. I have hit a 455 bench, a 525 dead and a 500 squat before but that was pre-injury and a long time ago.
My numbers as of last week:
Bench: 405 (easy)
Squat: 365 ATG (lower back tightened up but this number should go up)
Dead: 500 (belt only and wasnt easy)
Hope you guys dont mind if I stop by here from time to time to pick up some inpsiration from the poundage you are moving.
Strength and Honor,
A
[quote]Amsterdam Animal wrote:
Holy fuck, get this BB’er out of our thread!! Whats up fellas. I train BB style but have been incorporating more powerlifting type stuff in the last two months or so.
Some background. I fucked up my back royally a few years back and have just started going heavy again on squats and have about 4-5 dead sessions under my belt. My back is still pretty bad but I have been doing ok. I have hit a 455 bench, a 525 dead and a 500 squat before but that was pre-injury and a long time ago.
My numbers as of last week:
Bench: 405 (easy)
Squat: 365 ATG (lower back tightened up but this number should go up)
Dead: 500 (belt only and wasnt easy)
Hope you guys dont mind if I stop by here from time to time to pick up some inpsiration from the poundage you are moving.
Strength and Honor,
A[/quote]
hell no stop on in you’ll fit right in seems a lot of BB type stuff has been the norm of late LOL
[quote]maraudermeat wrote:
ME dead/squat
wanted to do box squats but today was an open house at the gym and the gym was packed with spandex clad house wives. Therefore, I couldn’t find any steps to use. so… I did what any rational person would do. I decided to test my squat.
Squat- belt and wraps on last two sets
0x10
135x6
225x4
315x3
405x2
495x1
585x1
675x1
740x1
I was an idiot today. My lower back was really really tight above 495.
hack squat- i did a variation which looks a lot like a sissy squat. you stay on your toes and push your hips out on the way down. these were really hard.
0x10
2-45’sx10
4-45’sx10
6-45’sx10
8-45’sx10 I threw up after this set…
2-45’sx20 paused at bottom
that was the entire workout. doesn’t look like much but it fucking killed.
meat[/quote]
Damn nice work meat that 750 is ready to fall.
yes those sissy hack squats are killer damn fine simple and effective w/o it seems ya didnt scare off the house wives did ya.
[quote]Amsterdam Animal wrote:
Holy fuck, get this BB’er out of our thread!! Whats up fellas. I train BB style but have been incorporating more powerlifting type stuff in the last two months or so.
Some background. I fucked up my back royally a few years back and have just started going heavy again on squats and have about 4-5 dead sessions under my belt. My back is still pretty bad but I have been doing ok. I have hit a 455 bench, a 525 dead and a 500 squat before but that was pre-injury and a long time ago.
My numbers as of last week:
Bench: 405 (easy)
Squat: 365 ATG (lower back tightened up but this number should go up)
Dead: 500 (belt only and wasnt easy)
Hope you guys dont mind if I stop by here from time to time to pick up some inpsiration from the poundage you are moving.
Strength and Honor,
A[/quote]
no problem at all. I’ve read some of your thread and you’ve been making some good gains as of late.
I started as a bodybuilder (may go back and try it again at some point). If you look over this thread you will see that many of us train using bodybuilding techniques. I like being strong but I also like a balanced physique as well.
It’s all about lifting heavy iron.
meat
[quote]Phill wrote:
maraudermeat wrote:
ME dead/squat
wanted to do box squats but today was an open house at the gym and the gym was packed with spandex clad house wives. Therefore, I couldn’t find any steps to use. so… I did what any rational person would do. I decided to test my squat.
Squat- belt and wraps on last two sets
0x10
135x6
225x4
315x3
405x2
495x1
585x1
675x1
740x1
I was an idiot today. My lower back was really really tight above 495.
hack squat- i did a variation which looks a lot like a sissy squat. you stay on your toes and push your hips out on the way down. these were really hard.
0x10
2-45’sx10
4-45’sx10
6-45’sx10
8-45’sx10 I threw up after this set…
2-45’sx20 paused at bottom
that was the entire workout. doesn’t look like much but it fucking killed.
meat
Damn nice work meat that 750 is ready to fall.
yes those sissy hack squats are killer damn fine simple and effective w/o it seems ya didnt scare off the house wives did ya.[/quote]
Thanks!!
It was a rough environment at the gym today. they were playing some soft rock crap and moved the spinning class down to the middle of the weight room. It’s really hard to keep focus when you have twenty fat asses bouncing up and down on a bicycle seat right in front of you.
meat
[quote]maraudermeat wrote:
Thanks!!
It was a rough environment at the gym today. they were playing some soft rock crap and moved the spinning class down to the middle of the weight room. It’s really hard to keep focus when you have twenty fat asses bouncing up and down on a bicycle seat right in front of you.
meat
[/quote]
LOL thats why Im loving having my gym again. cranks the tunes just annot the hell out of the neighbor but hell with it its all good.
I feel for ya bro you over came some real shit to nail that 740 in that environ.
God bless
Phill
OK due to the way the shoulder felt last weekend and just not being able to stomach more than a month of that BB type routine I decided to give more an RE day a go and will try an ME day come next tuesday prob use pauses and just aim to progress slow and not aggrivate the shoulder thats feeling a ton better.
That and keep up with the rehab DB work on RE day stay away from the speed for a bit and just feel it out
RE Bench Oct 28th
Shoulder Prehab/warm up
External Rotation 20 x ton x 3 sets
Shoulder Horn 10 x ton x 3 sets
RE DB Bench
Warm ups=Db x ton, 30 x 5, 60 x 5, 70 x 3
80 x 20, 15, 13
Dips
Bw x 9,7,5
Lat Pull down / Chins(pyramid)
70 x 15
120 x 8
140 x 5
BW x 4,4
140 x 8
120 x 11
70 x 13
DB OH Press (light and slow)
35 x 12 (3 sets)
EDT for Arms 10 mins
Press Downs 70lbs
Alternating DB curls = 30 lb DB?s
5= 3
4= 2
3= 14
2= 0
1= 0
Total = reps = 65
Leg raises and wood choppers x some
Band pull aparts x bunch
was pretty happy with the RE work on nthe DB’s havent touched anything over a tiny lil 65 lb DB in a month and these felt good there was no pain and just generally felt ok will try and progress on this w/o for a bit I think
other then that just kind did it dips felt good, the pull downs I could tell I was still recouping from the BB type pull w/o of tuesday so just took it rather easy on thoise didn push it.
Then nailed the twigs with the 10 min edt circuit few abs and band pull aparts and called er a day. My new partner couldnt walk from yesterdays w/o so he’sm holding off till next week LOL its all good though.
feel good to be on the road back juist have to stay smart and not let my damn head and ego get to far ahead of me all the time. But push the envelope at the right times.
Phill
Thanks meat and impressive numbers man. I have to get my shit together and make that drive to VA sometime to train with you animals.
I just came back from a grueling leg day. I hit 405 on the squat, up from the 365 I posted earlier. It wasnt pretty and as soon as I went down I was out of alignment but I adjusted quickly. I went deep enough for it to count and did not really have a problem coming back up. So not too bad but I will have to hit this one again before attempting more. My back wasnt too bad.
Peace,
A
[quote]maraudermeat wrote:
Amsterdam Animal wrote:
Holy fuck, get this BB’er out of our thread!! Whats up fellas. I train BB style but have been incorporating more powerlifting type stuff in the last two months or so.
Some background. I fucked up my back royally a few years back and have just started going heavy again on squats and have about 4-5 dead sessions under my belt. My back is still pretty bad but I have been doing ok. I have hit a 455 bench, a 525 dead and a 500 squat before but that was pre-injury and a long time ago.
My numbers as of last week:
Bench: 405 (easy)
Squat: 365 ATG (lower back tightened up but this number should go up)
Dead: 500 (belt only and wasnt easy)
Hope you guys dont mind if I stop by here from time to time to pick up some inpsiration from the poundage you are moving.
Strength and Honor,
A
no problem at all. I’ve read some of your thread and you’ve been making some good gains as of late.
I started as a bodybuilder (may go back and try it again at some point). If you look over this thread you will see that many of us train using bodybuilding techniques. I like being strong but I also like a balanced physique as well.
It’s all about lifting heavy iron.
meat[/quote]
[quote]Amsterdam Animal wrote:
Thanks meat and impressive numbers man. I have to get my shit together and make that drive to VA sometime to train with you animals.
I just came back from a grueling leg day. I hit 405 on the squat, up from the 365 I posted earlier. It wasnt pretty and as soon as I went down I was out of alignment but I adjusted quickly. I went deep enough for it to count and did not really have a problem coming back up. So not too bad but I will have to hit this one again before attempting more. My back wasnt too bad.
Peace,
A
405 is a great squat especially at your height.
come down to Va. anytime. Lately I seem to be going through workout partners like water.
I’ll have to stop in and check out your thred to make sure you keep hitting it strong.
meat
Thanks man. I have given up on finding a work out partner, they never last. I would appreciate you checking up on me, accountability is a must in this game.
Let me get a bit closer to your numbers and I will come down sometime.
A
[quote]maraudermeat wrote:
Amsterdam Animal wrote:
Thanks meat and impressive numbers man. I have to get my shit together and make that drive to VA sometime to train with you animals.
I just came back from a grueling leg day. I hit 405 on the squat, up from the 365 I posted earlier. It wasnt pretty and as soon as I went down I was out of alignment but I adjusted quickly. I went deep enough for it to count and did not really have a problem coming back up. So not too bad but I will have to hit this one again before attempting more. My back wasnt too bad.
Peace,
A
405 is a great squat especially at your height.
come down to Va. anytime. Lately I seem to be going through workout partners like water.
I’ll have to stop in and check out your thred to make sure you keep hitting it strong.
meat [/quote]