[quote]maraudermeat wrote:
ME bench
tonight was a good night. maybe i should become one of those powerlifters that just does bench competitions-maybe not.
Bench (paused)
0x10
135x5
225x3
315x2
405x1
550x1
I layed off the heavy bicep work this past week and I was able to control the bar down to the chest.
4 board
585x1
655x1
decline
495x10
405x20
flat dumbell bench paused
140’s x 15
140’s x 15
elbows out dumbell extensions
120’s x 8
130’s x 8
140’s x 6
it was a good workout. felt strong.
it’s all just numbers…
meat[/quote]
great work bro. I to am finding the BI work best if Im doing any save it for the day of ME or just after then no more. allows plenty of time to heal. this both due to the elbow tendon and like you said stability and control.
some damn fine #'s bro. glad its looking positive again.
JUMPING squats
Ass to grass long pause in the bottom then JUMP!! Vary stance
Bw x some
Bar x some
75 x 4
95 x 2 (8 sets)
LOL ok my fat ass +95 lbs = 2? vertical. LOL these were good I think but man I should be MUCH more explosive may do them more. Decided to stop at the 95 today and cycled through the sets FAST.
GM?s to Pin and pause Dead stop
135 x 12
225 x 8
315 x 12, 12
BOY really fought not going to 405 for the last set and did the 315 again. That last 12 was pretty rough form questionable last two so didn?t go further.
Lunges Pause on floor
50 x 10,10,7 6
Let felt leg be the limiter, Major progress last time left only could get 4 reps on the early sets
Giant Set: Cable leg curls 40lbs , single leg extension 66lbs, deep decline sit ups 70 lbs at head height
3 sets x a lot
4 sets on the abs
DB Grip work
190lbs x well a lot of seconds went great until I decided to start shrugging due to boredom. LOL then grip slipped. Need to work up on these for the farmers each is 230 lbs and need to be able to hang on for as long as I can. Pleased at today however.
All right little damn bewildered. Sunday weight in was sure I was adding weight this week upped intake again and by good lost twp damn lbs this time. that?s 5 lbs in a month and with added intake hell last meal nearing 800-900 k/cals just before passing out, 2 -3 shakes a night when ever I take a leak. This im sure was another player in the not so stellar lower ME this week, going to have to buck the hell up and start downing MORE FOOD. Not a prob. Got a good start last night and have thanksgiving which is sure to be very gluttonous : )
JUMPING squats
Ass to grass long pause in the bottom then JUMP!! Vary stance
Bw x some
Bar x some
75 x 4
95 x 2 (8 sets)
LOL ok my fat ass +95 lbs = 2? vertical. LOL these were good I think but man I should be MUCH more explosive may do them more. Decided to stop at the 95 today and cycled through the sets FAST.
GM?s to Pin and pause Dead stop
135 x 12
225 x 8
315 x 12, 12
BOY really fought not going to 405 for the last set and did the 315 again. That last 12 was pretty rough form questionable last two so didn?t go further.
Lunges Pause on floor
50 x 10,10,7 6
Let felt leg be the limiter, Major progress last time left only could get 4 reps on the early sets
Giant Set: Cable leg curls 40lbs , single leg extension 66lbs, deep decline sit ups 70 lbs at head height
3 sets x a lot
4 sets on the abs
DB Grip work
190lbs x well a lot of seconds went great until I decided to start shrugging due to boredom. LOL then grip slipped. Need to work up on these for the farmers each is 230 lbs and need to be able to hang on for as long as I can. Pleased at today however.
All right little damn bewildered. Sunday weight in was sure I was adding weight this week upped intake again and by good lost twp damn lbs this time. that?s 5 lbs in a month and with added intake hell last meal nearing 800-900 k/cals just before passing out, 2 -3 shakes a night when ever I take a leak. This im sure was another player in the not so stellar lower ME this week, going to have to buck the hell up and start downing MORE FOOD. Not a prob. Got a good start last night and have thanksgiving which is sure to be very gluttonous : )
All in all good DE work out felt good.
Phill
[/quote]
DE work… i need to start doing this for my dead. jump squats… my big ass wouldn’t even get off the floor. I’m close to 300lbs right now. I’ll throw a couple of pounds your way.
[quote]maraudermeat wrote:
DE work… i need to start doing this for my dead. jump squats… my big ass wouldn’t even get off the floor. I’m close to 300lbs right now. I’ll throw a couple of pounds your way.
keep up the good work.
meat[/quote]
Yes man these jump squats really showed me how not so explosive I am. I mean on box squats I can get that bar snap but man this was pretty sad really trying to move FAST. We’ll see if cycling it in helps.
Up to 3 bills but your lifts are matching it Nice work.
[quote]Phill wrote:
maraudermeat wrote:
DE work… i need to start doing this for my dead. jump squats… my big ass wouldn’t even get off the floor. I’m close to 300lbs right now. I’ll throw a couple of pounds your way.
keep up the good work.
meat
Yes man these jump squats really showed me how not so explosive I am. I mean on box squats I can get that bar snap but man this was pretty sad really trying to move FAST. We’ll see if cycling it in helps.
Up to 3 bills but your lifts are matching it Nice work.
[quote]windmill85 wrote:
nice session guys. how much you weigh phill?
[/quote]
LOL well a month ago 240+ yesterday 235. Highest, well since I was a blubbering fat ass 300lbs prior to liftitng shedding fat etc has been 250 about 3-4 months ago.
Aiming short term to get to 245 for an easy drop to the 242 lb class for PLing this year. Get strong as I can compete and reevalute and go on ward and upward or concentrate on getting dog stong at 245.
Im betting ill go higher seeing the state Im at now at 235lbs.
Bench + Doubled Mini’s:
Bar (no bands) x bunch x 2 sets
Banded Bar x bunch
145x3 6 sets, 3 grips.
This went really well. The first set was a little slow, but the last couple were definitely moving. Focused on improving leg drive and my arch.
Rest of the workout I went a little easier.
BB Row
225x7
245x3
225x6
Pushdowns
3 sets
Chins/Pullups
w/45 x7
w/45 x5 + 3 bw.
Gave my tris a little rest today, they’ve been taking a beating with all of the lockouts I’ve been doing.
I havn’t decided if I’m going to stick with the BB row or go back to the cable.
I’m looking at some meets for this year. I’d like to do my first couple at least raw. Is it fine to do a APF meet raw? I know I wouldn’t win, but they seem to be the only thing within a few hours of me.
I’m hoping the raw powerfest has a qualifer in Fl.
A lot tired for some reason and elbow/bicep a little beat up. Rubbed on some Horse liniment and DMSO helped a bit
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,
80 x 20, 20, 11
One more friggin rep
Dips (wide)
Bw x 8,9,8
Seated Rows
70 x 15
140 x 5
170 x 14, 8
140 x 9
70 x a LOT
2 1/2" Fat Bar OH press
95 x 12
135 x 4
95 x 15
other stuff not worth mention abs, shoulder re/prehab etc.
all in all OK day for the way I felt think this pump will last till next week. the Fat Bar OH press was a different animal had never done those still taking the OH press slow. the 135 felt much better than last week. Bad shoulder still felt odd/weak but no pain.
A lot tired for some reason and elbow/bicep a little beat up. Rubbed on some Horse liniment and DMSO helped a bit
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,
80 x 20, 20, 11
One more friggin rep
Dips (wide)
Bw x 8,9,8
Seated Rows
70 x 15
140 x 5
170 x 14, 8
140 x 9
70 x a LOT
2 1/2" Fat Bar OH press
95 x 12
135 x 4
95 x 15
other stuff not worth mention abs, shoulder re/prehab etc.
all in all OK day for the way I felt think this pump will last till next week. the Fat Bar OH press was a different animal had never done those still taking the OH press slow. the 135 felt much better than last week. Bad shoulder still felt odd/weak but no pain.
Phill
[/quote]
did you have that same guy to workout with? I go through workout partners like water.
that workout I’m sure got the blood flowing.
good job.
keep working the overhead press. I really like dumbell standing overhead presses. stabilizing the bells really works the entire shoulder.
did you have that same guy to workout with? I go through workout partners like water.
that workout I’m sure got the blood flowing.
good job.
keep working the overhead press. I really like dumbell standing overhead presses. stabilizing the bells really works the entire shoulder.
meat
[/quote]
Yhea same guy and well working out sort of I dont think much longer i keep expecting him not to show.
But did find a new one I think big fella competes in strongman. 5’10" 300 lber resting this week he competed last weekend.
we’ll see. I cant seem to keep them either.
Oh yhea no direct arm work but was pummped like id been sqaut rack curling for hours and pecs shoulder were about ready to burst come the end. LOL Still need to get me a mirror.
Yhea im slowly trying to bring that OH press back up its sad now but can tell I cant push it HARD yet. been trying to rotate each day either unilateral and Barbell. Thanks for the tip will de hitting the DB OH presses late in the ME work this week.
Notes: Cluster sets are hard as hell. Figured I’d do them since I’m deloading next week anyhow. Definetly not sure if I could have done a third set of those. Wrist hurt a little bit on them.
As far as the Zottman curls go, I was issued a challenge and I promised to keep the challenger a secret, haha.
I actually lost two. I call them “The DAves”. Both are named Dave. They made it through a ME squat/dead and a ME bench workout. I haven’t seen them since. This has been two weeks now. Actually I take it back- only one of them made it through the ME squat/dead day. the other quit half way through the sissy hack squats.
Oh well, I’ll just pile the corpses up and climb to the top.
As far as the Zottman curls go, I was issued a challenge and I promised to keep the challenger a secret, haha.
-MAtt[/quote]
I see Phil and I aren’t the only ones “feeling the burn” lately. I really like to do my curls in front of the mirror so I can see my “pythons” growing.
that reminds me of something that happened at the gym the other day. There’s this guy at the gym I call “suitcases”- because he looks like he is carrying suitcases when he walks (arms flared out to the sides). Well, we were doing squats and one of the guys I train with saw “suitcases” flexing in the mirror. He would do a set of what I can only guess are some sort of fly and then he would stand up in front of the mirror and go through his posing routine. Now this guy is about 350lbs with about 30lbs of lean mass.
After about an hour of watching this guy strut around and flex, I couldn’t take it anymore. I walked up behind him and when he started to flex, I would hit the same pose but with a loud grunt. He turned around and stared at me for a moment. I said,“I thought this was the posedown round”. I then laughed and walked away. I think he got the idea because he didn’t flex anymore. If I had my way, I would rip all the mirrors off the walls.
back on the west side for skinny bastard from joe defranco. eating about 2800 kcals a day and getting between 170 to 210 gr of proteins, I am 5 foot 6 and weighting about 158 pounds.
Goals : strength and mass (aiming for 180 @ 8-10 % body fat).
I snowboard quite alot in the winter time (snwoboardercross and slalom //) since I live in switzerland.
ME upper
DB floor press
10@17,6
5@44
5@52,8
3@57,2
2@61,6
Incline DB bench
6@39.6
7@39.6
6@39.6
6@39.6
lat pulldowns/ rope pulls to neck
12@8 12@6
10@9 12@7
9@9 12@8
6@9 6@9
[quote]maraudermeat wrote:
As far as the Zottman curls go, I was issued a challenge and I promised to keep the challenger a secret, haha.
-MAtt
I see Phil and I aren’t the only ones “feeling the burn” lately. I really like to do my curls in front of the mirror so I can see my “pythons” growing.
that reminds me of something that happened at the gym the other day. There’s this guy at the gym I call “suitcases”- because he looks like he is carrying suitcases when he walks (arms flared out to the sides). Well, we were doing squats and one of the guys I train with saw “suitcases” flexing in the mirror. He would do a set of what I can only guess are some sort of fly and then he would stand up in front of the mirror and go through his posing routine. Now this guy is about 350lbs with about 30lbs of lean mass.
After about an hour of watching this guy strut around and flex, I couldn’t take it anymore. I walked up behind him and when he started to flex, I would hit the same pose but with a loud grunt. He turned around and stared at me for a moment. I said,“I thought this was the posedown round”. I then laughed and walked away. I think he got the idea because he didn’t flex anymore. If I had my way, I would rip all the mirrors off the walls.
i keep expecting him not to show.