[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 train pretty much instinctually these days. I don’t like to be constrained by percentages.
meat
RE Upper Deload Week
I’m going to do a lot of back work this week.
DB Bench
15,14,8
Shrugs
225x5
315x12
365x10
405x8
455x4 - These probably shouldn’t count.
315x16
Pullups Supersetted with Face pulls
8 pullups; 10 face pulls x 3 sets
External and internal rotations.
I have no idea what I’ll do for lower tommorow, but Sunday I’m going to try a few heavier sets of RDL’s.
My next heavy dead session I’m not going to worry about hitting any PR’s but will try to do 3-5 sets with 435.
I think I’ll do rack pulls or reverse band dl’s (finally got some heavier bands), deload if necessary, then hit a good PR.
RE Bench Nov 7th
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, 16, 11
Went up on set two down on set three but rest was damn short just long enough for partner to do his set then the other would go. Also those eccentric did a bit more damage on ME day then I figured. I really think this change in having the two full days off prior to ME day will be a good one have me a lot more fresh for the big (relative) weights
Dips (wide)
Bw x 10, 7, 6
Got a couple more
Seated Rows
70 x 15
120 x 8
140 x 5
170 x 12
140 x 9
120 x 9
70 x 20
DB OH Press (light and slow)
35 x 19, 18, 11
YES!!! Took the first set slow but man shoulder felt awesome. It being injured has also made it about equal with the left one now. Will begin to slowly up the load on the over head stuff.
Added a few things (pull overs, band pull aparts and flys etc.) at the end I would have normally done Bi?s and tris. Was chatting with my partner and am planning on doing a short arm w/o tomorrow now that I live at my gym again so I can hit them when fresh so the last stuff was mainly going through the motions and more working on ROM of the shoulders etc.
All in all OK workout my hams and but are a touch sore from the high rep dl set yesterday.
Phill
Tuesday- 11/7/06- ME BP- High Volume Week
A)2 Board Press (*no board)
*135x5 x5
*185x3
*225x2
255x1
280x1
295x1
305xAssisted
270x3
280x1
B1)Wide Grip Neutral Chin
BW+25x6 BW+35x6 x6
B2)Fat Bar Pushdowns
100x5 90x6
C1)Blast Strap Pushups
BWx8 x10 x10
C2)Fat Bar Neutral Grip Cable Rows
(STACK)205x8 x8
C3)Standing Zottman Curl
40x7 x6
D)Cable Ext Rotations
40x8 x8 50x8
Notes: Took 7 days off since my last benching session. Had midterms and a comedy show on the weekend. I am really going to make a conscious effort to limit how many lifts I fail during and how many lifts over 90% I hit.
-MAtt
ME Lower 11/7
Low Box Squat (-2")
bw, bar x20
135x5
185x5
225x3
225x2
265x1
305x1
305x5
350 missed
325x2
GHR (PowerLift)
50x8 5 sets
Db Rev Lunge
45x10 4 sets
Iso Superman’s (:05)
4kg MBx10 4 sets
Straight Leg Sit-ups
20x10 4 sets
Ok, it’s been forever since I posted on here, but I have a question for you guys.
Football season is finishing up and even though I’m now a coach i bascially went on an inseason program (just trying to find two days to lift bascially).
The effects of that are that i have lost some muscle mass as well as strenght. The only real difference between now and the last four years are that my body doesn’t feel beet to hell.
So what I need to try and figure out is how I need to structure my training before. There is obviously no way I can jump into a typical WS template, because i have to address some other issues to get myself ready for that phase. It would seem to me that I need to go through a GPP/Hypertophy phase before getting down to the godo stuff.
Thoughts?
[quote]NateA wrote:
ME Lower 11/7
Low Box Squat (-2")
bw, bar x20
135x5
185x5
225x3
225x2
265x1
305x1
305x5
350 missed
[/quote]
Dude what were you thinking?? You woulda smashed 350 if you hadn’t taken the second set of 305x5!!
[quote]Hanley wrote:
NateA wrote:
ME Lower 11/7
Low Box Squat (-2")
bw, bar x20
135x5
185x5
225x3
225x2
265x1
305x1
305x5
350 missed
Dude what were you thinking?? You woulda smashed 350 if you hadn’t taken the second set of 305x5!!
[/quote]
Definitely. I usually only do singles after 225. If I do a set of 5 or so its after the max as a back off set.
If you can, I’d check out Cressey’s “Ultimate Off Season Training Manual.”
There is usually a suggested backoff time after the inseason depending on how beat up you are. If you’re not beat up at all, it could be a week or two.
I’d suggest getting back into things with full-body workouts twice or 3 times a week. Maybe work up to 5s or 3s to get your body used to the heavier loading. And then go to an upper/lower split.
-MAtt
[quote]buckeye75 wrote:
Ok, it’s been forever since I posted on here, but I have a question for you guys.
Football season is finishing up and even though I’m now a coach i bascially went on an inseason program (just trying to find two days to lift bascially).
The effects of that are that i have lost some muscle mass as well as strenght. The only real difference between now and the last four years are that my body doesn’t feel beet to hell.
So what I need to try and figure out is how I need to structure my training before. There is obviously no way I can jump into a typical WS template, because i have to address some other issues to get myself ready for that phase. It would seem to me that I need to go through a GPP/Hypertophy phase before getting down to the godo stuff.
Thoughts? [/quote]
My offseason from PL starts next week and I seriously need to get my deadlift up. I’m going to switch over from convo to sumo.
I have been training my squat and pull with a typical western periodised method but I have seen good increases on my bench from a more westside approach so I’m gonna switch my squat and pull training over that way too.
So right now I’m thinking of something along these lines for ME day…
week 1 and 2 Below parrallel box squat to 3-5rm
week 3 and 4 Rack pull from mid shin to 1rm
week 5 Shoulder width squats, look for a all out effort to hit 8 reps
As for DE day…
Parrallel box squats 50% 10x2
Sumo pulls 50% 10x1
On ME day I’m not too sure about assistance exercises BUT since I’ve never box squatted before I was considering doing sets of 8 as a second exercise on weeks 3 and 4 when i’m pulling and then doing sumo deads for sets of 8 on the days i’m squatting.
On DE days I’ll probably do GM’s as a 3rd exercise.
So… my questions;
-does this look like its worth trying or am i way off base?
-how do you pin point weaknesses in the lifts? (ie can’t get off the box - weak glutes hams and hips? or break the floor with sumo - weak hips?)
I don’t have a GHR but have access to pretty much evreything else. A new reverse hyper should be arriving within 3 weeks along with our new mono.
[quote]buckeye75 wrote:
Ok, it’s been forever since I posted on here, but I have a question for you guys.
Football season is finishing up and even though I’m now a coach i bascially went on an inseason program (just trying to find two days to lift bascially).
The effects of that are that i have lost some muscle mass as well as strenght. The only real difference between now and the last four years are that my body doesn’t feel beet to hell.
So what I need to try and figure out is how I need to structure my training before. There is obviously no way I can jump into a typical WS template, because i have to address some other issues to get myself ready for that phase. It would seem to me that I need to go through a GPP/Hypertophy phase before getting down to the godo stuff.
Thoughts? [/quote]
I would suggest start doing alot of hypertrophy, what i did in a similar situation was try to get 8 rep maxs on my main lift then try to beat it next week and after do some high rep short rest accesorry work.
I also started doing a lot of shoulder and lat work so i could raise some weak points and make my shoulder girdle solid. I did a lot of uni lateral movements with body weight and med balls at firt, and a lot of push ups. Try to increase volume every week, intesity is not to high so you can go much longer with out having to take a deload week. start taking a lot of protein (muscle milk before bed helps) and creatine for faster gains.
[quote]Hanley wrote:
My offseason from PL starts next week and I seriously need to get my deadlift up. I’m going to switch over from convo to sumo.
I have been training my squat and pull with a typical western periodised method but I have seen good increases on my bench from a more westside approach so I’m gonna switch my squat and pull training over that way too.
So right now I’m thinking of something along these lines for ME day…
week 1 and 2 Below parrallel box squat to 3-5rm
week 3 and 4 Rack pull from mid shin to 1rm
week 5 Shoulder width squats, look for a all out effort to hit 8 reps
As for DE day…
Parrallel box squats 50% 10x2
Sumo pulls 50% 10x1
On ME day I’m not too sure about assistance exercises BUT since I’ve never box squatted before I was considering doing sets of 8 as a second exercise on weeks 3 and 4 when i’m pulling and then doing sumo deads for sets of 8 on the days i’m squatting.
On DE days I’ll probably do GM’s as a 3rd exercise.
So… my questions;
-does this look like its worth trying or am i way off base?
-how do you pin point weaknesses in the lifts? (ie can’t get off the box - weak glutes hams and hips? or break the floor with sumo - weak hips?)
I don’t have a GHR but have access to pretty much evreything else. A new reverse hyper should be arriving within 3 weeks along with our new mono.
[/quote]
I can say with almost certainty you are going to have some SORE ass hips and glute for a bit if switching both over to a wide stance for a more narrow. More than likey those will also be your weak points and your lower back etc will be strong due to the past conventional pulls etc.
I would say your biggest thing off the bat aside from getting recovered from the new stimulus on the hisp etc is going to be learning to get them to fire through really driving from the hips. squeezing the glute driving hips forward under you and knees out.
For a bit I am betting you will fold a lot. Go to an almost GM os SLDL due to the body trying to rely on thje back. make a concious mental effort the get those hips under you drive them forward first its a lot of technique. Oh and Abs making them strong as hell helps in this as well. They need to be up to par with the lower back that has gotten so much work this will aid in not having the body fold and rely on the lower back.
will be interesting to see your progress.
Best of luck,
Phill
Just a happy little note Just got my new power bar and box of chalk from elitefitness SWEET. going to do it justice and break nit in tonight and do an arm workout LOL complete with sqaut rack curls 
Phill
RE Lower Deload Week
OHS
0x8
95x8
Squat
225x8
245x8
255x8
GM
225x5
GHR
bw x 15
w/25 x 5
w/25 x 5
bw x 12
Thanks Phil… That’s pretty much how I squat anyway!! Once the weight gets towards my max my hips tend to shoot up and I start to GM it.
You can sorta see it here… 175kg @ 90kg squat - YouTube
But it’s a hell of a lot more obvoious here…
Using sumo’s and box squats as second exercises wouldn’t be a bit too much would it?
[quote]Hanley wrote:
Thanks Phil… That’s pretty much how I squat anyway!! Once the weight gets towards my max my hips tend to shoot up and I start to GM it.
You can sorta see it here… 175kg @ 90kg squat - YouTube
But it’s a hell of a lot more obvoious here…
Using sumo’s and box squats as second exercises wouldn’t be a bit too much would it?[/quote]
You might think about hitting your abs extra hard for a bit. That really has helped me stay upright.
As for the Bow squat then the pulls being to much well going to have to try and see. Id say no but then you add in the mix GM’s as the third exercies and were talking a ton of hard work here though the pulls and sqauts are around 50%.
Might pick on or the other. then an accessory like GM’s and cycle them.
Or not so many pulls with the squats or vise versa use it as a more traditional acc move 3-4 sets for reps.
But hell give it a whirls see how you feel. The sumo pulls should help with your squat as well getting the hips and ass to fire more.
Phill
ME squat/dead (not really)
squat -narrow stance, paused at bottom
0x10
135x6
225x6
315x6
405x6
495x15-wanted to get 20 but ran out of gas
405x20-this was really really hard. i lost my protein shake on this one.
front squat
225x6
315x6
405x6
leg press (paused)
8 plates x 10
16 plates x 10
22 plates x 10
calf agony
I haven’t done high rep squats in a long time. i forgot how painful and taxing to the respiratory system they are.
meat
[quote]maraudermeat wrote:
ME squat/dead (not really)
squat -narrow stance, paused at bottom
0x10
135x6
225x6
315x6
405x6
495x15-wanted to get 20 but ran out of gas
405x20-this was really really hard. i lost my protein shake on this one.
front squat
225x6
315x6
405x6
leg press (paused)
8 plates x 10
16 plates x 10
22 plates x 10
calf agony
I haven’t done high rep squats in a long time. i forgot how painful and taxing to the respiratory system they are.
meat[/quote]
Good lord meat your going to be a hrutin unit NICE work I like it.
Phill
[quote]maraudermeat wrote:
ME squat/dead (not really)
squat -narrow stance, paused at bottom
0x10
135x6
225x6
315x6
405x6
495x15-wanted to get 20 but ran out of gas
405x20-this was really really hard. i lost my protein shake on this one.
front squat
225x6
315x6
405x6
leg press (paused)
8 plates x 10
16 plates x 10
22 plates x 10
calf agony
I haven’t done high rep squats in a long time. i forgot how painful and taxing to the respiratory system they are.
meat[/quote]
what depth do you hit with your narrow stance? do you stop at parallel or go as far as you can? thanks… those are some strong numbers bro.
lift heavy,
j
[quote]ExNole wrote:
Hanley wrote:
NateA wrote:
ME Lower 11/7
Low Box Squat (-2")
bw, bar x20
135x5
185x5
225x3
225x2
265x1
305x1
305x5
350 missed
Dude what were you thinking?? You woulda smashed 350 if you hadn’t taken the second set of 305x5!!
Definitely. I usually only do singles after 225. If I do a set of 5 or so its after the max as a back off set.[/quote]
I know, I was going for a 5RM, as I am just in the beginning of straight PLing . And it felt good and wanted to go for 350 It was also narrow stance (slightly inside shoulders)