[quote]maraudermeat wrote:
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
and to think that I’m happy when I hit a 5lb PR.
good job animal…
meat
[/quote]
thats what I told my partner today bastard got a 40 lb PER db per for reps couldnt move it once two weeks ago. But he’s just getting back into training AA has been training again good work bro.
[quote]maraudermeat wrote:
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.
meat[/quote]
Thansk Ill look into that belt. I didnt mind it for squats could see with some use how it would help. Io had it to tight on the DL and it just HURT.
1)Bench Press Pause
Bar x 20 (no pause)
135 x 10 (no pause)
225 x 3
295 x 1
335 x miss think I had it
315 x 1 (easy)
335 x miss
315 x 1, 1
275 x 4 last rep was a DOG fight after the pause, again the mid range.
Suck man I lost a lot during that month plus out of heavy weight. On the pause press I get the bar out of the hole just fine its about 4-5 inches off I grind to a halt. So need to hit more 3 board presses may do them as a pause work next week bring the starting strength up there then get able to push through that. The 315?s went up like cake still cant believe how weak I got need to get this bench moving up big time
3 Board Press
225 x 3
315 x 3
345 x 1, 1, 1
Horrid these were hard
DB Decline Bench
80 x 10
100 x 8
120 x 3
Pull up singles through the w/o
BW + 40 x 11 sets, and a few bw x 5 sets
Chest Supported DB Row
60 x 12,12,11
More shoulder stuff and some band pull aparts
Partner made some great newbie progress.
Not happy at all with the lack of progress today. Bottom is strong mid range dead bring on the board presses, floor presses etc.
Came home yesterday in the evening from junior nationaly in germany
The drive to the meet really sucked… If there was no traffic jam or road construction sites (dunno how you call it right) there were massive speed limits… Almost took me 5 hours
I planned to sleep i the gym of the hosting team, but when I met the guy in charge he offered me to sleep in the guestroom in his house. Pretty cool guy. Also had dinner with him and his family.
For breakfast I just had some orange juice.
At 8:30 I weighed in. 66.5 kg =146.3lbs
Afterwards I ingested some Creatine + Carbs + a shitload of prezel sticks with a bottle of pepsi… Bad idea as it gave me some amount of diarreha so that all that stuff went down the toilet pretty soon haha.
Competition
Squat:
Attempt: 396lbs - good lift. even better than 352 in the warmup room
Attempt: 418lbs - [i]good lift almost as smoth as 396 before
Versuch: 440kg knee traveled a little forward on the way down, i lost stability and fell over so that the spotters had to help me.
But I am sure taht I get the weight pretty soon.[/i]
Bench:
Attempt: 352lbs. Didn’t hit the right barpath and the shirt was quite jacked… I lowered the weight to my throat in a very uncontrolled fashion haha lol I have to thank the spotters who catched the bar quickly so that the bar only touched my throat… bad feeling anyways
Attempt: 264lbssuper smooth shirt a little less tight better groove and better setup in the beginnng…
Attempt: 286lbs failed… got stuck a few inches short of locking it out… managed to grind out like one inch more but not enough
Deadlift:
Attempt: 396lbs good lift
Attempt: 418lbs good lift
Attempt: 440lbs could get it barely one inch off the floor… That really pissed me off cuz i pulled 451 up to the knees a few weeks ago…
I just need to pull more regularly I guess…
That gave me a total of 1100lbs which is a 88lbs PR and I guess with a few more weeks preparation my third attempts would have been quite possible so that I would have gotten a 154lbs PR… But that’s competition: gym numbers just don’t matter a lot…
This total gave me a second place, so that I am now german national vice champion in the junior’s division.
The guy who placed first is also on the national team and one other team member of the national team was too heavy so that he had to compete in the 165lbs category which he owned also i think.
Besides me and the winner were three people more in my class but I don’t remember their totals.
The drive home was better then… no traffic so I was just cruisin and took me less than 4 hours to get home…
[quote]meddl wrote:
Came home yesterday in the evening from junior nationaly in germany
The drive to the meet really sucked… If there was no traffic jam or road construction sites (dunno how you call it right) there were massive speed limits… Almost took me 5 hours
I planned to sleep i the gym of the hosting team, but when I met the guy in charge he offered me to sleep in the guestroom in his house. Pretty cool guy. Also had dinner with him and his family.
For breakfast I just had some orange juice.
At 8:30 I weighed in. 66.5 kg =146.3lbs
Afterwards I ingested some Creatine + Carbs + a shitload of prezel sticks with a bottle of pepsi… Bad idea as it gave me some amount of diarreha so that all that stuff went down the toilet pretty soon haha.
Competition
Squat:
Attempt: 396lbs - good lift. even better than 352 in the warmup room
Attempt: 418lbs - [i]good lift almost as smoth as 396 before
Versuch: 440kg knee traveled a little forward on the way down, i lost stability and fell over so that the spotters had to help me.
But I am sure taht I get the weight pretty soon.[/i]
Bench:
Attempt: 352lbs. Didn’t hit the right barpath and the shirt was quite jacked… I lowered the weight to my throat in a very uncontrolled fashion haha lol I have to thank the spotters who catched the bar quickly so that the bar only touched my throat… bad feeling anyways
Attempt: 264lbssuper smooth shirt a little less tight better groove and better setup in the beginnng…
Attempt: 286lbs failed… got stuck a few inches short of locking it out… managed to grind out like one inch more but not enough
Deadlift:
Attempt: 396lbs good lift
Attempt: 418lbs good lift
Attempt: 440lbs could get it barely one inch off the floor… That really pissed me off cuz i pulled 451 up to the knees a few weeks ago…
I just need to pull more regularly I guess…
That gave me a total of 1100lbs which is a 88lbs PR and I guess with a few more weeks preparation my third attempts would have been quite possible so that I would have gotten a 154lbs PR… But that’s competition: gym numbers just don’t matter a lot…
This total gave me a second place, so that I am now german national vice champion in the junior’s division.
The guy who placed first is also on the national team and one other team member of the national team was too heavy so that he had to compete in the 165lbs category which he owned also i think.
Besides me and the winner were three people more in my class but I don’t remember their totals.
The drive home was better then… no traffic so I was just cruisin and took me less than 4 hours to get home…[/quote]
Nice work bro and way to work through all the crap.
One thing that jumps out??? You all can lower the loads for second attempts etc.?? Bit odd usually its stay the same or go up no going down…
You’ll nail those higher loads better days ahead good work on the second.
[quote]maraudermeat wrote:
accessory day - decided to do a back/bicep workout today
bent over rows
0x10
135x10
225x10
315x10
405x10
close grip pull downs
120x10
220x10
300x10
hammer row -superset one are at a time
5platesx10
4platesx10
3platesx15
2platesx50
reverse barbell curls
0x10
135x10
185x6
bicep circuit
preacher curl x dumbell hammer curl
40x30 each arm 40’sx40
I went for a ride with the MC yesterday and my forearms kept cramping up on me.
meat[/quote]
im thinking I need nuch the same bi’s are sore after the upper ME yesterday and I think my back is holding me up. I think I need to make it priority a bit more along with just getting dog ass strong everywhere.
[quote]Phill wrote:
maraudermeat wrote:
accessory day - decided to do a back/bicep workout today
bent over rows
0x10
135x10
225x10
315x10
405x10
close grip pull downs
120x10
220x10
300x10
hammer row -superset one are at a time
5platesx10
4platesx10
3platesx15
2platesx50
reverse barbell curls
0x10
135x10
185x6
bicep circuit
preacher curl x dumbell hammer curl
40x30 each arm 40’sx40
I went for a ride with the MC yesterday and my forearms kept cramping up on me.
meat
im thinking I need nuch the same bi’s are sore after the upper ME yesterday and I think my back is holding me up. I think I need to make it priority a bit more along with just getting dog ass strong everywhere.
[/quote]
i look forward to the accessory days because i don’t feel beat up afterwards, plus it helps me recover from the low rep stuff… gets the blood flowing.
[quote]Phill wrote:
meddl wrote:
Came home yesterday in the evening from junior nationaly in germany
The drive to the meet really sucked… If there was no traffic jam or road construction sites (dunno how you call it right) there were massive speed limits… Almost took me 5 hours
I planned to sleep i the gym of the hosting team, but when I met the guy in charge he offered me to sleep in the guestroom in his house. Pretty cool guy. Also had dinner with him and his family.
For breakfast I just had some orange juice.
At 8:30 I weighed in. 66.5 kg =146.3lbs
Afterwards I ingested some Creatine + Carbs + a shitload of prezel sticks with a bottle of pepsi… Bad idea as it gave me some amount of diarreha so that all that stuff went down the toilet pretty soon haha.
Competition
Squat:
Attempt: 396lbs - good lift. even better than 352 in the warmup room
Attempt: 418lbs - [i]good lift almost as smoth as 396 before
Versuch: 440kg knee traveled a little forward on the way down, i lost stability and fell over so that the spotters had to help me.
But I am sure taht I get the weight pretty soon.[/i]
Bench:
Attempt: 352lbs. Didn’t hit the right barpath and the shirt was quite jacked… I lowered the weight to my throat in a very uncontrolled fashion haha lol I have to thank the spotters who catched the bar quickly so that the bar only touched my throat… bad feeling anyways
Attempt: 264lbssuper smooth shirt a little less tight better groove and better setup in the beginnng…
Attempt: 286lbs failed… got stuck a few inches short of locking it out… managed to grind out like one inch more but not enough
Deadlift:
Attempt: 396lbs good lift
Attempt: 418lbs good lift
Attempt: 440lbs could get it barely one inch off the floor… That really pissed me off cuz i pulled 451 up to the knees a few weeks ago…
I just need to pull more regularly I guess…
That gave me a total of 1100lbs which is a 88lbs PR and I guess with a few more weeks preparation my third attempts would have been quite possible so that I would have gotten a 154lbs PR… But that’s competition: gym numbers just don’t matter a lot…
This total gave me a second place, so that I am now german national vice champion in the junior’s division.
The guy who placed first is also on the national team and one other team member of the national team was too heavy so that he had to compete in the 165lbs category which he owned also i think.
Besides me and the winner were three people more in my class but I don’t remember their totals.
The drive home was better then… no traffic so I was just cruisin and took me less than 4 hours to get home…
Nice work bro and way to work through all the crap.
One thing that jumps out??? You all can lower the loads for second attempts etc.?? Bit odd usually its stay the same or go up no going down…
You’ll nail those higher loads better days ahead good work on the second.
Phill[/quote]
Ohhh I mistyped: I meant 253lbs on the bench not 352…
Notes: First time doing DB bench with a prone grip in a while. It used to be behind my neutral grip DB bench, but apparently that’s changed. I’m not sure if that means that I should instead focus on the lagging lift (more chest related I suppose) then the neutral grip version (more tri dominant). The shoulders felt a little iffy on these. Wish I had lightened the weight a little more, didn’t quite mean to hit as low as 4 reps.
Lower body lifting will be taking place only 1 day a week for the next week weeks…we’ll see how that goes.
Also, due to my 25lb squat PR this past week, I think I’m going to stick with a similar method for a little while and see how it works. Alternating mainly a higher volume ME workout with 3 reps sets and a lower volume week on ME with singles.
Notes: First time doing DB bench with a prone grip in a while. It used to be behind my neutral grip DB bench, but apparently that’s changed. I’m not sure if that means that I should instead focus on the lagging lift (more chest related I suppose) then the neutral grip version (more tri dominant). The shoulders felt a little iffy on these. Wish I had lightened the weight a little more, didn’t quite mean to hit as low as 4 reps.
Lower body lifting will be taking place only 1 day a week for the next week weeks…we’ll see how that goes.
Also, due to my 25lb squat PR this past week, I think I’m going to stick with a similar method for a little while and see how it works. Alternating mainly a higher volume ME workout with 3 reps sets and a lower volume week on ME with singles.
-MAtt
[/quote]
Hell damn fine work bro will be interesting to see how the changes work.
i look forward to the accessory days because i don’t feel beat up afterwards, plus it helps me recover from the low rep stuff… gets the blood flowing.
meat[/quote]
I hear ya I added a day last week following my RE bench day one of my days off it was just arms and then light feeder stuff for upper and lower body for blood flow. They are like a damn day off only better had me feeling 100% and I think aided on the lower body ME day with the 2 PR’s Ill try it again this week Also was able to give my lagging arms a little more attention Im not sure on that though how horrid my ME upper day went this week.
Reverse band speed pulls (blues)
135 x 10
225 x 5
315 x 3
405 x 2 x 8sets varied stance sumo and conventional Going VERY explosive today
Was feeling the itch things felt good so went for a 5 lb PR though conservative and smart at the same time
640 x 1 (PR) this flew up previous PR was 635 and it was a grind out seeing stars pull
I mean it was unusually easy but called it a day took my PR and ran.
Something is going VERY right with what im doing on lower body and as easy as that PR was don?t think it will effect my ME day on Friday.
SS Bar Heals elevated close stance squat (holding rack leaning Back Much like a sissy hack squat smokes the quads) Butt to heals on these
155 x 15
245 x 10
295 x 15 SUCKIN AIR legs like rubber Nice work
Single leg RDL (back leg elevated)
100lbs x 3 SETS started with sets of ten but WOW the last two set my back was so pumped after the first leg I could only get about 5 with the second leg so alternated on the sets which I started with these were nice KILLER back pump and really hit the hams.
Cable crunches and leg raises
70 x 5 sets for cable BW for reps on leg raises
Been slackin a bit on the core needed to hit it hard at least once a week so did
Grip work
635 for time was nearing 1 minute and I stopped not do to grip giving it was holding strong leg were shaking and wore the heck out and well need to go ahead and up the load next week The new bar with good knurling made a HUGE difference
Loving these lower days now just need to get the pressing figured out.
Phill
I lifted in the world drug free powerlifting fed world champs over the weekend. I’m pretty disgusted at my efforts. I went 180/115/210kg @ 90kg, unequipped and 20.
I guess I can’t beat myself up too much cos I’ve added 40kg to my total in 6/7 months. But I’m still pissed off cos I know I’m capable of much more. This is just gonna fuel my training for the next year.
I was a little concerned at first because I did not feel like my mind was in a PR mode. The 405 felt heavy and I had to push through it. I think I understimated this lift a little bit. I got my shit together and after a good “love tap” I got under the bar and the 425 flew up, it actually felt easy. I put 435 on and thought fuck it, might as well do 440. I was in control of the weight and I had to really work for this one but I got it.
I have been training with this guy I went to college with. He is a big dude. I am a little ahead of him weight and strenght wise but he is like minded when it comes to intensity and drive so hopefully he sticks around.
Later,
A
[quote]Amsterdam Animal wrote:
I hear ya Mat, I tried 425 last night and my spotter puts his hands under the bar as I was still pushing through the sticking point on the way up. I was pissed bc I I think I had that weight all the way. I was happy with the control I had over the weight on the way down. I hit 405 two weeks ago. I was thinking of maxing again in two weeks and prob going for 430. What do you guys think? I cant count the 425, do I hit that again first?
A
Matgic wrote:
I REALLY need to stop missing lifts in training.
To top it all off, my friend maxed out on bench today at 310. He’s a lean well proportioned 210lb on a 2,000 cal diet doing a high rep body part split using barely any effort during each workout.
Needles to say, when he told me this, I wanted to rip my head off.
RDL
135x8
225x5
315x5
335x5
355x5
375x5
Belt
405x4
Previous best was 365x5. Good Mornings definitely made me stronger. These were a workout, but not a killer, except for the 405.
Good workout, no PRs but definitely put in some work that’ll bring me closer.
No PR’s what the hell do you call the 405 x 4 when your previous best was 40lbs lighter and only one rep more thats great progress.
Keep up the good work bro.
Phill
[/quote]
Haha, Yeah, I guess thats a pretty big PR. I had planned on going conservative on DL’s this ME session coming up, but that 405 makes me think I’ve got a big pr in the works. Low pin pulls or a trying for a pr seem like a good idea given this week. I guess I’ll just see how I feel morning of.
I was a little concerned at first because I did not feel like my mind was in a PR mode. The 405 felt heavy and I had to push through it. I think I understimated this lift a little bit. I got my shit together and after a good “love tap” I got under the bar and the 425 flew up, it actually felt easy. I put 435 on and thought fuck it, might as well do 440. I was in control of the weight and I had to really work for this one but I got it.
I have been training with this guy I went to college with. He is a big dude. I am a little ahead of him weight and strenght wise but he is like minded when it comes to intensity and drive so hopefully he sticks around.
Later,
A
[/quote]
nice work bro botrh on the PR’s and mentally getting out of the funk to get them.
