D)45 degree incline rear delt DB raises
15x12 x12 x10
Notes: Happy about the 265x3 PR. Pissed about missing 275 for at least a double. Just lost my groove on the way down on the second and said “oh fuck im not going to get this” in my mind, haha. Good times.
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, 20, 10
Great progress here 4 more reps on set two. Again very minimal rest just long enough for my partner to knock out about 5 reps then my turn again so getting the extra reps was good sticking with this load one more week and then prob jump it 10 lbs. Got hella pump. LOL
Dips (wide)
Bw x 12, 7, 6
Got a couple more here as well very little rest
Seated Rows
70 x 15
140 x 5
170 x 13, 8
140 x 9
70 x a LOT
BB OH press
95 x 12
135 x 5
95 x 13
OK been looking to get my competition schedule nailed. Looking at doing PL hopefully 2 and strongman. Im holding off so far on the PL waiting for a few other feds to put up the 07 sched in the area but did pick out 1 of the strongman comps Im going to do and of course includes the Log press. Havent put a BB over my head since the shoulder went out on push presses figure I better start easing back into it. Started at 95 felt ODD but OK. Then 135 first two went great so pressed a bit harder more explosive and starfted to feel that pain again so ground out a few very slow reps. Seems the stregth or most of it may still be there but just cant push that hard yet. So dropped back to the 95. I can move it no prob how ever I want will just aim for now to slowly progress back need to get well back over body weight or die trying.
added again some extra stuff mainly for my back pull overs (fried the lats) face pulls, then a few light band Flies and pull aparts. hit the twigs breif and brutal tomorrow when they are fresh. wont bother you all with that.
All in all good w/o for an RE day. Made good progress across the board with very little rest. The damn pump was insane hoping this will aid joints etc as well as add hypertrophy and conditioning.
Oh and talked my partner into the strongman comp as well now just have to get him to commit to PLing.
Phill[/quote]
with all those high reps, I bet you were hitting double biceps and lat spreads between sets-feel the burn…
[quote]Phill wrote:
gags wrote:
ok Phil…which strongman contest…do tell…got one this sat…yikes.
Im traveling a little ways for this one not bad few hours and it neglects a lot of my stengths wish it had a Pull, or picking heavy shit up off the ground, but going to try and do another one up in Kansas City they have TONS.
This on is Nebraskas Strongest man Im going to put a thread up about it try and get others to come.
Good luck this saturday
Phill[/quote]
what weight class do you plan on doing? if i can scrounge up the loot i may have to come out there
oh and this contest sat. will be tough as hell in every weight class, some of the best on the east coast, including 3 pro’s in the 265 class, thankfully not mine…lol
with all those high reps, I bet you were hitting double biceps and lat spreads between sets-feel the burn…
meat[/quote]
You know it bro. LOL
Man the pump is crazy its a change for sure but I have my reasons well in my head and what Im seeing in results.
#1 each session at these submaximal loads Im progressing and it seems to make the shoulder even better really bullet proofing that joint which is a must at this point.
#2 it adding mass hypertrophy which I needed arms are laggin for sure and back need the work.
Im hoping tro keep this up and slowly as I can with the shoulder etc lower the reps up the loads a bit.
At this point its a matter of trying to stike a blance as well of the ME day and healing for it. I could careless if In a bit beat up coming into the RE day as long as I can heal prior to the ME day for the real work.
we’ll see how it goes and Ill have to get a mirror for my gym soon if I keep this up tired of running to the shitter to catch a glimpse LOL
[quote]gags wrote:
what weight class do you plan on doing? if i can scrounge up the loot i may have to come out there[/quote]
ill be in the middle weight. if things keep up ill be smack dab in the middle of that 245-250. Im going to aim to compete PLing at 242 this year so cant go to far over that so have to just aim to get dog ass strong and add a few lbs i dont want to have to deplete to far.
if you come holler my partner you and I may be able to split a room or something save cash.
Nice work good luck let us know how it goes. The high caliber competition should have you on an all time high to kick some ass.
Power Clean
135x5
155x3
185xMiss Bad set up, but it through off my groove.
175x3
My original plan was 185 for 3-5 singles, but I decided to do speed deads when that wasn’t working.
Speed Dead
275x1 5 sets, alternating Sumo and conventional
And
405x1 Sumo.
This was the frist time I’ve ever done sumo and I think I like it a lot. The 275 sumos felt was faster than the conventional. The 405 wasn’t hard, but it was different, my feet my have been slightly too far out.
Sumo is definitely going into my deadlift exercises, we’ll see if I’m any stronger with it.
with all those high reps, I bet you were hitting double biceps and lat spreads between sets-feel the burn…
meat
You know it bro. LOL
Man the pump is crazy its a change for sure but I have my reasons well in my head and what Im seeing in results.
#1 each session at these submaximal loads Im progressing and it seems to make the shoulder even better really bullet proofing that joint which is a must at this point.
#2 it adding mass hypertrophy which I needed arms are laggin for sure and back need the work.
Im hoping tro keep this up and slowly as I can with the shoulder etc lower the reps up the loads a bit.
At this point its a matter of trying to stike a blance as well of the ME day and healing for it. I could careless if In a bit beat up coming into the RE day as long as I can heal prior to the ME day for the real work.
we’ll see how it goes and Ill have to get a mirror for my gym soon if I keep this up tired of running to the shitter to catch a glimpse LOL
Phill
[/quote]
I’m right there with you. I look forward to the RE work. i had one tonight and i feel great right now. plus there’s nothing better than a great pump(did I just say that?)well, maybe hitting a PR on the big three is better.
shoulders
seated military press
0x10
135x5
225x3
315x2
405x6
standing dumbell presses
40’sx10
60’sx6
80’sx6
100’sx6
140’sx6 these were awkward cleaning to the shoulders
100’sx10
I’m right there with you. I look forward to the RE work. i had one tonight and i feel great right now. plus there’s nothing better than a great pump(did I just say that?)well, maybe hitting a PR on the big three is better.
[quote]gags wrote:
maraudermeat wrote:
shoulders
seated military press
0x10
135x5
225x3
315x2
405x6
standing dumbell presses
40’sx10
60’sx6
80’sx6
100’sx6
140’sx6 these were awkward cleaning to the shoulders
100’sx10
shrugs
315x15
405x15
495x15
that’s it…
meat
that is some sick db shoulder pressing bro[/quote]
thats no shit man I felt good getting the damn things up once on decline bench. Meats a friggin beast. Im calling it out that you gon elite in first meet this year. Sweet shit.
[quote]Phill wrote:
gags wrote:
maraudermeat wrote:
shoulders
seated military press
0x10
135x5
225x3
315x2
405x6
standing dumbell presses
40’sx10
60’sx6
80’sx6
100’sx6
140’sx6 these were awkward cleaning to the shoulders
100’sx10
shrugs
315x15
405x15
495x15
that’s it…
meat
that is some sick db shoulder pressing bro
thats no shit man I felt good getting the damn things up once on decline bench. Meats a friggin beast. Im calling it out that you gon elite in first meet this year. Sweet shit.
Time for me to get serious and catch yo ass :)[/quote]
maurader meat-
What fed are you going to compete in? Gear, weight class, all that jazz? From everything I’ve read, you’re strong as hell, I’m pretty positive you’re close or strong enough to get your elite. I’m a little suprised you haven’t competed before, especially with how strong you are.
HMMMM?? just found out some interesting and possible not so great news on DLing and strongman.
“no sumo is allowed in strongman”
Not to great I mean my convetional dl aint shabby but the problem with it is due to my accident when I was used as a speed bump my leg healed back ata near 45 degree angle. This is the reason I went to sumo. my leg tracks out when I grip outside my legs and hits my damn arm LOTS of drag. when grippin inside, sumo, that leg can track where ever the hell it wants.
Hmm looks like it was a good Idea to be doing the conventional pulling of late,
Oh Ill get some pics up here in s few just built my reverse hyper for my rack and a 2" fat bar. Nothing novel there just 2" pvc over an old Oly bar. Just a Biatch to grip it.
OK do K gags asked about the reverse hyper I make for my squat rack I think I said GHR but no reverse hyper. it aint pretty I may add a coat of paint if I feel the need but well prob not.
Its pretty simple takes a whole of maybe two mmintues to set up to use stays in two peices if im lazy then Ill keep the timber attached.
the first pic is of just the platform as I put it on the pins.
A couple of me trying to run and get in the damn thing before the camera went off first one wasnt a success but show the bottom position. Oh and yes iots damn cold in there about 25 degreess may have to turn on the heat soon.
