[quote]Hanley wrote:
What do you guys thinkg of Metal Milita as opposed to Westside…?
I was thinking of setting it up like this…
Raw/low end day
Speed bench 60ish% 6x3
Decline bench to 5rm
2/3 board press 5x5
Incline bench 3x10
Pushdows 2x20-40
Shirt day
Close grip bench to 3rm
shirted bench, sets of 4-5
4/5 board press 5x5
Rack lockouts pyramid up to 3/5rm then work all the way back down again.
[/quote]
i’d say great if you’re a shirted lifter…i’ve heard a lot of good things, i’ve also heard some complain about the volume…try it and let us know how it goes…
Well I will be a shirted lifter in about 4 weeks and the big advantage that I see of MM is that there’s lots of time to learn and practise in the shirt.
ME dead/squat
sumo pull
0x10
135x5
225x5
315x3
405x2
495x1
585x1
675x1
725x1 strong off floor, but grip(of all things) started to go.
box squats (below parallel)
135x5
225x5
315x5
405x5
495x5
585x3 (right at parallel)
sissy hack squat
0x10
2-45’s x 10
4-45’s x10
6-45’s x 10
2-45’s x 20 paused
I trained with two new guys. when we got to sissy hack squats, I told them that last week I puked on my fourth set of these. One guy said, “that ain’t going to be me”. Needless to say once he got to the fourth set he wanted to quit at 10 reps. I made him finish. Once he finished he ran to the bathroom and proceeded to lose his oatmeal.
[quote]maraudermeat wrote:
725x1 strong off floor, but grip(of all things) started to go.
I trained with two new guys. when we got to sissy hack squats, I told them that last week I puked on my fourth set of these. One guy said, “that ain’t going to be me”. Needless to say once he got to the fourth set he wanted to quit at 10 reps. I made him finish. Once he finished he ran to the bathroom and proceeded to lose his oatmeal.
good times…
calf torture.
meat
[/quote]
Nice work on the training partner torture Ive been holding back on mine easing him in as he hasnt trained at all in a few years but two weeks now thinking its sink or swim this week I need those who im working with giving their all as well. Hell and seeing someone lose their lunch while damn humorous also keeps me motivate to look inward and think if Im really giving my all.
Nice pulls Im sure you’ll get the grip isssue nailed in no time.
1)Yeilding Isometrics (eccentrics)
Warm ups
Bar x ton
135 x 10 (no pause)
225 x 5
275 x 1
315 x 1
The eccentrics from here out
365 x 2 sets
405 x 4 sets
Just using these to get used to feeling heavy things again didn?t even attempt to push them up just lowered as slow as possible and concentrated on stying tight and in the groove varied grip a bit as well. Average was prob 10 seconds lowering on the 405’s
chins
3 x 20 sets
just kept popping off three the whole training session really concentrating on pulling with the elbows more of a pull up to the sternum leaning back.
Skull crushers.
135 x 5 x 3 sets
hadn?t done these in a while due to the previous elbow probs felt ok aside from tris being fried from all the eccentrics
Some push downs a few very slow incline flys with 25 lb plats keeping things tight and loosening the right shoulder. I find if I really keep the lats tight I don?t get pain at all even in these just taking it slow on stuff like this
Shoulder etc felt fine in everything
I am NOT used to training late in the day had to run the bar for my brother throw beer at the old drunks so put off training till late night. Man just odd for one thing just picking up a plate gave me a pump got just crazy painfull pump from even the 225 x 5. Would take getting used to for sure to make the change.
Simple but effective session
Phill
[edit: broke down yesterday and bought a damn swiss ball for while sitting and that odd lower back prob is 90% gone after one day]
I tortured these guys becuase they are the guys who throw out big #'s but never see them at the gym. i doubt they will be back for another one.
I think the grip issued came from chalk build up on the bar leading up to the set. i’ll throw in some heavy pin pulls next week to see where the grip is. usually I can pull 800 before the grip goes.
been having some lower back pain lately. especially in bed. I usually sleep on my side and when i turn over i get pain about 4 inches to the side of my spine.
Nice work on the training partner torture Ive been holding back on mine easing him in as he hasnt trained at all in a few years but two weeks now thinking its sink or swim this week I need those who im working with giving their all as well. Hell and seeing someone lose their lunch while damn humorous also keeps me motivate to look inward and think if Im really giving my all.
Nice pulls Im sure you’ll get the grip isssue nailed in no time.
Phill
I tortured these guys becuase they are the guys who throw out big #'s but never see them at the gym. i doubt they will be back for another one.
I think the grip issued came from chalk build up on the bar leading up to the set. i’ll throw in some heavy pin pulls next week to see where the grip is. usually I can pull 800 before the grip goes.
been having some lower back pain lately. especially in bed. I usually sleep on my side and when i turn over i get pain about 4 inches to the side of my spine.
cost of big weight…
meat
[/quote]
well even better work on the toture then. interesting to see if they come back.
I hear you on the grip. It was my weak point at one time and now Im sure to keep it well ahead. Im sure you’ll have no prob.
Man thats the same spot my back was aching. or still is a touch not as bad. No rest for the whicked. Suppose im a bit lucky ive never had a back issue Im sure to always try and keep it much stronger than what I ask of it as well try at least.
Yhea going to take it easy on the low back work tomorrow during lower DE day. Got it today and conditioning. Bright idea I got of tearing apart a 20’ x 40’ brick patio. that was a ton of damn bricks first losen then bend over pick up and toss. Now get to relevel the ground and lay the damn things back in.
Constructive conditionong cant beat it
Get my new bar this week should get a few kegs. hopefully get word on my tires as well and make another GHR for my power rack this week hopefully.
hmm hard to explain better. its mainly wood and just lays across the pins. I can plate load it or rather I hook it to the low pulley of the high low pulley keeps constant resistance on it.
hard to explain once I make a new one ill snap pics its really damn easy and handy.
Box Squat (a LOT!!! below Parallel 12? box)
Bw x ton
Bar x ton
135 x 4
185 x 2
225 x 2
275 x 2 (8 sets)
Left leg not firing hardly at all today Id say right leg was doing 75% of the work still they were pretty fast took a LOT of warming up to get my butt down to that box right
Sumo DL
135 x 5
225 x 5
315 x 21
Wanted to go 20 or die trying I lost count lifting partner then told me I passed 20 so hey these felt pretty good like friggin cardio
Jumping step ups 18? box
50 x 4,4,3,3,3
Let felt leg be the limiter stopped when I would no longer get air under my foot or I guess no longer jump
Cable crunches
70 x 5 sets
Grip work
635 for time about 20 seconds or so not great was using 700 for longer prior but OK will be nice to have a bar with Knurling come Wednesday.
Box Squat (a LOT!!! below Parallel 12? box)
Bw x ton
Bar x ton
135 x 4
185 x 2
225 x 2
275 x 2 (8 sets)
Left leg not firing hardly at all today Id say right leg was doing 75% of the work still they were pretty fast took a LOT of warming up to get my butt down to that box right
Sumo DL
135 x 5
225 x 5
315 x 21
Wanted to go 20 or die trying I lost count lifting partner then told me I passed 20 so hey these felt pretty good like friggin cardio
Jumping step ups 18? box
50 x 4,4,3,3,3
Let felt leg be the limiter stopped when I would no longer get air under my foot or I guess no longer jump
Cable crunches
70 x 5 sets
Grip work
635 for time about 20 seconds or so not great was using 700 for longer prior but OK will be nice to have a bar with Knurling come Wednesday.
Phill[/quote]
good job on the 315 for reps. I might try that with a set this weekend.
meat
bench paused
0x10
135x5
225x4
315x3
405x2
495x1
550xmiss I couldn’t control it down to my chest. my arms have been aching ever since i did box squats this past weekend. my biceps are torn up.
two board
495x5
565x2 these were basically free falling to the board. i had no control.
floor presses
225x6
315x6
405x6
495x4
flyes
40’s x10
60’s x 10
80’s x 10
100’s x 10
40’s x 50
i need to let the biceps rest up. so much for setting a PR… I’m going to get away from the full ROM bench for awhile.
narrow grip being defined by thumb length from knurling
speed was good, still gotta work on bench form. anyone have any good links or any advice. i feel like im not arching my back enough, without lifting my ass off the bench.
my left elbow still feels a little off, not pain, but it would hurt if i tried to do some sort of iso tri work like ext, so i just did a couple sets of high rep band work supersetted with my sets of curls.
oh, and my “1 arm shoulder presses,” i couldnt think of a better name. pretty much, its like using elite fts’s prowler, without the prowler:
[quote]maraudermeat wrote:
good job on the 315 for reps. I might try that with a set this weekend.
meat[/quote]
Thanks man figure mix it up a bit on DE day
so put on a bit over 50% and try for 20. If I couldnt do it then next time I have something to shoot for if I could well good raise the weight when I do it again. either way it was good conditioning now can skip a bit of the cardio that gets the damn heart pumping more or as much as any damn cardio does and relates a shit ton better to my goals.
plus that one set took care of the lower back, hams etc for the day that have been taking a beating and were wore down from the damn brick pulling and tossing yesterday.
My lifting partner was a tropper he turned about seven shades of green from his 20 and took ten minutes to get his breath back but he got them all.
bench paused
0x10
135x5
225x4
315x3
405x2
495x1
550xmiss I couldn’t control it down to my chest. my arms have been aching ever since i did box squats this past weekend. my biceps are torn up.
two board
495x5
565x2 these were basically free falling to the board. i had no control.
floor presses
225x6
315x6
405x6
495x4
flyes
40’s x10
60’s x 10
80’s x 10
100’s x 10
40’s x 50
i need to let the biceps rest up. so much for setting a PR… I’m going to get away from the full ROM bench for awhile.
meat
[/quote]
Damn bro cant say the effort wasnt there hel of a w/o.
Yes its amazing the role those muscles that people say powerlifters dont use or train take in lifts. Even more so the Bi’s in a non shirted bencher.
Way to ID the prob rest up and you’ll nail that shit.
[quote]Footsolider88 wrote:
Hey guys,
Do any of you maintain or follow a certain percentage of weight on your assistance lifts on lower DE day i.e. RDLs, Reverse hypers etc? [/quote]
I dont I have a rep count in mind and go for that have a good idea what that will be from time under the bar but it can vary day to day.