[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.
All around was on ok day, shoulders sore and felt tired, maybe it has to do with getting less than 4 hrs of sleep and having to be up at 4:50 to train the baseball team…Gotta get more rest!
All around was on ok day, shoulders sore and felt tired, maybe it has to do with getting less than 4 hrs of sleep and having to be up at 4:50 to train the baseball team…Gotta get more rest![/quote]
Westside beginners manual from EFS?? Great program. It’s put my bench up about 40lbs in 14 weeks.
i can tell that I haven’t done any high rep leg work in awhile. the first 8 reps with 495 felt like nothing. I thought i would be able to go forever. once i hit 12, i thought i was going to die. I’m going to try and get 20 with 495 before it’s all said and done.
Just a little thing or two I wanted to share. With all the ppl on the forums not doing the V-Diet but thier own “variation” of it I have decided to do it myself. Mush like thiers Mine well looks nothing like the original. Frankly the only thing mine has in common is the word “velocity” I am simple aiming to see how much velocity I can get the food under as its shoveled at my pie whole.
Their simple Phills variation give it a try. In all seriousness upping the hell out of my intake went up approx 500 more k/cals a day a few weeks back. that has finally got me maintaining and now adding more. Seems to be helping recovery etc we’ll see if I can get that scale as well as stregth moving the right way again.
another note. Found an excellent cheap pre bed meal if you all have a walmrt near by, hear they have these HUGE precooked turkey legs on sale theyre about 1.5 - 2lbs each you get two for $3 add some veggies and fruit to that and gaurenteed to sleep like a babe with plenty of protein etc to last you till that first middle of the night piss slam something down the gullet break
Till tomorrow looking forward to really testing my new partner with his first real ME day see if he hacks it and comes back.
Yes I am doing the EFTS Training Man. As I am just beginning straight Pling. This is the end of wk3 and it was a very taxing week. And was still tight and sore from the ME Lower.
Notes: *I videotaped my squatting onto the bench, and it looks to be maybe an inch above parallel. But it’s what I’ve basically been doing whenever I do box squats, so I’ll take it for now.
I had hit 390 a few months ago but with terrible form and a horrible struggle. 390 came up easy and then 405 came up easier than the 390 that time. Since I could only hit 380 basically any other time, I consider this a 25lb PR. Might’ve been good for 5 or 10 more.
Probably having all last week off helped.
The good mornings were probably not necessary- back feels a little sore this morning.
GOOD DAY there is something to this having two days to rest between the DE and ME instead of the other way just felt fresh
Paused squat below parallel
Bar x ton
135 x10
225 x 3
315 x 3
405 x 1 EASY
475 x 1 (PR)
455 x 1, 1
OK took one from meat here doing the paused squats hadn?t done these in a long while but felt damn good I had no idea where to end 405 felt easy so went for 475 and nailed it which is the same as the last time I tested my squat with no pause so DAMN happy with that pausing 3 seconds or so and getting it should make a regular squat easy 5 plates Plus think id have got 10lobs more here on these had I went for it.
Thanks meat for bringing these back to mind
Rack pulls Pin #26 (knees)
405 x 3
495 x 3
635 x 1
715 x 1(PR)
Nice 10lb PR was heavy but nailed it grip was fine.
Front Squat
135 x 3
225 x 3
315 x 8 (all I had, was aiming for 6)
225 x 20
Pull throughs (high volume light load)
50 x ton x 2 set
Cable Abs (high volume light load)
50 x ton x 2 sets
Just a dam fine work out. W3as very happy I wish Id have went a bit higher on the paused squat but hell I was just guessing off how the 405 felt and like I said matches my regular squat the last time I tested it with no pause so Ill take that and run, then nailed the 2 singles at 455 second being better fired out of the pause better.
Happy with the rack pull PR, the front squats again happy, the other stuff was just stuff. Goopd effective day see what tomorrow brings hopefully more of the same.
OH forgot my partner. was lagging a bit from the start lacking not just strenght buit thatr mentality to turn iot the hell on. So I was pushing, got to the rack pulls. he made 315 look like a struggle which is 20lbs less than where we set his PR DL last week
So I made the jump ton 365 figuring this will be a dog fight. gave him a bit of shit as well as some firing him up. He turnede something on. pulled that easy as can be, then went on to nail 405 a nice 70 lbs over his DL I think he’s starting to get it.
then gave some damn fine effort on front squats just going to take time getting used to lifting heavy have him doing more 3 rep maxes etc for the time being.
Notes: *I videotaped my squatting onto the bench, and it looks to be maybe an inch above parallel. But it’s what I’ve basically been doing whenever I do box squats, so I’ll take it for now.
I had hit 390 a few months ago but with terrible form and a horrible struggle. 390 came up easy and then 405 came up easier than the 390 that time. Since I could only hit 380 basically any other time, I consider this a 25lb PR. Might’ve been good for 5 or 10 more.
Probably having all last week off helped.
The good mornings were probably not necessary- back feels a little sore this morning.
I’ll get a video up soon.
-MAtt
[/quote]
NIce work on that PR. and you say the GM’s to much hell I poersonally like your choice of exercises so your sore man that happens youve done the real work now ME day is over if need be you can back off on DE day
Again Nice PR bro hopefully the rest and progress will transfer to that Upper ME youve been having probs with as well.
GOOD DAY there is something to this having two days to rest between the DE and ME instead of the other way just felt fresh
Paused squat below parallel
Bar x ton
135 x10
225 x 3
315 x 3
405 x 1 EASY
475 x 1 (PR)
455 x 1, 1
OK took one from meat here doing the paused squats hadn?t done these in a long while but felt damn good I had no idea where to end 405 felt easy so went for 475 and nailed it which is the same as the last time I tested my squat with no pause so DAMN happy with that pausing 3 seconds or so and getting it should make a regular squat easy 5 plates Plus think id have got 10lobs more here on these had I went for it.
Thanks meat for bringing these back to mind
Rack pulls Pin #26 (knees)
405 x 3
495 x 3
635 x 1
715 x 1(PR)
Nice 10lb PR was heavy but nailed it grip was fine.
Front Squat
135 x 3
225 x 3
315 x 8 (all I had, was aiming for 6)
225 x 20
Pull throughs (high volume light load)
50 x ton x 2 set
Cable Abs (high volume light load)
50 x ton x 2 sets
Just a dam fine work out. W3as very happy I wish Id have went a bit higher on the paused squat but hell I was just guessing off how the 405 felt and like I said matches my regular squat the last time I tested it with no pause so Ill take that and run, then nailed the 2 singles at 455 second being better fired out of the pause better.
Happy with the rack pull PR, the front squats again happy, the other stuff was just stuff. Goopd effective day see what tomorrow brings hopefully more of the same.
Phill
[/quote]
Damn!!! I’m going to have start looking over my shoulder now. I can see you back there and you are getting closer.
great job on the PR’s. It’s a great day when you set a PR and even better when you set two.
[quote]maraudermeat wrote:
Damn!!! I’m going to have start looking over my shoulder now. I can see you back there and you are getting closer.
great job on the PR’s. It’s a great day when you set a PR and even better when you set two.
meat
[/quote]
Thanks bro youve set the bar on the thread High am im doing all I can to follow the lead.
OK guys a question for you and a few things I have realized now that Ive had time to get head out of training mode and actually reflect on todays work out.
the question. a belt I guess high time I get one. ive used one the total one one damn time since well over 15 years ago. Used one for a squat session this past summer. figure might as well through one on from time to time during heavy squats get used to it see what it does. any recomendations.
Oh tried it again during DL’s and after one pull threw the damn thing in the corner hated it.
The realizations from todays training one good one bad.
Good, my left leg was firing a LOT better for some reason normally I feel it lagging way behind not so much today. Not 100% why but think may have been a little to do with stance I had the left foot a bit ahead of the other and inch or two That legal??
Bad thing. Im still slow as shit and wasye a ton of time after I unrack and burn im sure a ton of energy. Im better than prior but still get back there and think to much and not just SQUAT.
This came to me watching my partner. while yhea he is using not even half the load for someone new he had a great set up etc no wasted time or moves unrack step back squat. I need to work on this just shut up my head and squat more so when the loads go up.
Set a new squat PR today. 435 up from 405 two weeks ago. I hit singles at 375, 425 and 435. I had better balance on the 435 and I went deeper than the 425 so I was pleased with that. Pleased but never satisfied.
[quote]Amsterdam Animal wrote:
Set a new squat PR today. 435 up from 405 two weeks ago. I hit singles at 375, 425 and 435. I had better balance on the 435 and I went deeper than the 425 so I was pleased with that. Pleased but never satisfied.
A[/quote]
Nice work bro 30 lb PR in two weeks is insane progress. Keep it up
[quote]Phill wrote:
Amsterdam Animal wrote:
Set a new squat PR today. 435 up from 405 two weeks ago. I hit singles at 375, 425 and 435. I had better balance on the 435 and I went deeper than the 425 so I was pleased with that. Pleased but never satisfied.
A
Nice work bro 30 lb PR in two weeks is insane progress. Keep it up
[quote]Phill wrote:
OK guys a question for you and a few things I have realized now that Ive had time to get head out of training mode and actually reflect on todays work out.
the question. a belt I guess high time I get one. ive used one the total one one damn time since well over 15 years ago. Used one for a squat session this past summer. figure might as well through one on from time to time during heavy squats get used to it see what it does. any recomendations.
Oh tried it again during DL’s and after one pull threw the damn thing in the corner hated it.
I believe that a belt can be a useful tool. I use an Inzer lever belt and it’s awesome. I don’t have it set tight. I use it to keep my core tight. when I fill the gut up with air the belt becomes tight. It’s great for deads. I’m still getting used to a belt for squats. I have a short waist and if the belt isn’t positioned just right it hits my ribs in the hole. I think the right belt, positioned correctly can benefit your training.
