[quote]maraudermeat wrote:
Oh what did you lose another partner??
Phill
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.
meat[/quote]
NICE!! was wondering if the sissy hack squat guy would come back.
Yhea waiting for this partner of mine to quite it seems closer daily but well he just kind of lolly gags a bit from time to time from my coaxing he will tunr it on and go a step further pick it up but most times no. Can get depressing like a cancer in the gym. I have to take that and press on not do that.
At times he seems to try and ive truned him 7 shades of green once or twice but something needs to change be it he quit, or pick up the intensity, or me kick him in the rear as he goes out the door. partners can be a great aid or at times a hinderance.
Nice hacing someone to hand off the heavy DBs and spoot though so Im holding out and keeping my intensity up and trying to light a fire under his ass.
Parallel Box Squat (16")
-10x2@ 240 (60%) :45 RI
Speed felt really good
Speed Dead’s
-10x1@250 really working on tech. as I haven’t really pulled in a while
-315x2
-365x1
-315x3 was feeling good and wanted a little more
Side Bends 4x12
Hang. Leg Raise 4x12
Seated and Standing Calf 3x12
I am in my 5th week strictly PLing, before I was training like my athletes (similar to WS for SB) I am feeling really good and setting PR’s every week. Which I understand would happen as I am young in this strict training style.
I have gone and looked over the different org’s, does anyone have any experience in the certain org’s to help out. I am drug free, always have, always will. Right now I’m all raw, and have never used equipment… The NASA looks good, but without anyone with experience in any org’s I’m always leary of just jumping into some org. Any help would be great, thanks!
[/quote]
Hey Nate!! This is Bryan and I compete in NASA and the AAU federations since they do alot of drug testing!! I train drug free!!! I’m 40yrs old and I compete in the 242lb class!! I’m training for the Nationals in Jan 2007.
I hope to hit in the mid 1800’s. I want to come in at around 238lbs. I have benched 501 in the last 3 meets and have pulled 600lb +. They were Push /Pull meets.The meet in Jan. will be the full meet. I’m hoping to hit these numbers: squat 685 to 700lbs, bench 529 to 534lbs, deadlift 639 to 650lbs. Thats if every thing goes well. I know it will give me the American record for the M1 242lb class. we need to hook up somtime and train.
I have 5 guys right now that train with me. Not all of the time but on certain days of training. We have 1 world record holder in the bench in the 123/132 class with a 275lb bench, and a new guy that broke all of the state records in the 181 clas in the pure and open class I think!all of the other are either close or have a state record. We have a blast when we workout!!
[quote]Vennie wrote:
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.
[/quote]
with snowboarding and WS4SB and daily activity if strenght and mass are your gaols Id say be ready to up that total intake a LOT.
your wasting to much energy on the junk sets.
do a warm up with the bar. then
5@17,6
3@44
3@52,8
3@57,2
2@61,6
that is guessing that the 57.2 was the PR attempt. dont waste all that energy prior to the max set. if you know your 3RM PR your going to you can even drop to singles prior like this
bar x some
5@17,6
3@44
1@52,8
3@57,2 PR
2@61,6 miss
point is save your energy for the real work. you can always do a few in the 90% range if needed after the PR has been set.
[quote]
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
Vennie same thing on your other ME days if you know the your old pr and what your going for conserve that energy prior get warm then make the jump and get that PR.
bent over barbell rows
0x10
225x10
405x10
495x4
315x15
one arm dumbell rows
100’s x 15
120’s x 15
140’s x 15
shrugs
225x20
315x20
405x20
495x20
“guns”- just a bunch of reverse curl crap for really high reps. I like to feel the burn in my guns or are they pythons?
GPP-I did a full body posedown using all the mirrors in the gym. I made sure to look into the mirror with my mean face- as if to say “you don’t want any of this…”
[quote]maraudermeat wrote:
“guns”- just a bunch of reverse curl crap for really high reps. I like to feel the burn in my guns or are they pythons?
GPP-I did a full body posedown using all the mirrors in the gym. I made sure to look into the mirror with my mean face- as if to say “you don’t want any of this…”
Dude, I wouldn’t say that you lift pussy weight at all. Especially given your weight and time training.
Just to clarify, were you floor pressing with dumbells or a barbell? DB typically suggests dumbell and BB stands for barbell. Sorry if I seem like an ass saying that, but I’m just trying to clarify because doing floor presses with 145lb dumbells at 150lbs is fucking amazing.
Happy Thanksgiving everyone.
-MAtt
[quote]Vennie wrote:
I know I lift pussy weight, but I fall in love with the iron about 4 months ago. Any comments on the routine are welcome.
Yep kilograms, hey why do you remain on the british system, I mean you guys kicked their asses back in the days.[/quote]
Hey Westsiders,
En route to gaining size and strength, my lifts have progressively gone up considerably and I am able to train harder (I still try to keep my time close to an hour, sometimes it goes 5-10 minutes over) as well but my concern is that I am not feeling as hungry after a workout as I used to and it is becoming increasingly harder to finish my post workout drink (usually couple of scoops of whey and dextrose). Usually my appetite picks up later in the day.
Is this something that is common and if so, are there any strategies that you find useful? I don’t want to lose weight since I am not able to eat as much after each workout.
Anyone here build their own reverse hyper without the use of a power rack? My gym dosn’t have the reverse and I severely doubt the metro club will let me bring in 2x4s to build one to fit in the rack.
10@bar
5@88
3@132
1@176
3@198
3@209
1@220 (100kg) second rep went up a few inches fought with it for 4-6 secs then gave it up.
step up
8@66
reps @ 44
reps @ 44
GM’s
12@121
12@121
15@121
9@132
when doing gm’s I feel my low back’s is working alot compared to my hamstring is it normal or am I doing them wrong???
DB shrugs + holding the DB
12@52.8
12@52.8
14@44
16@44
trying to get a correct form on these, I definately wasnt using full rom with the 52.8, I will use 44 and just do it for reps.
Today’s lil’ FUCKIN’ MESSED UP story : well is was DL day. I, therefor, used chalk (sound logical no?). Got annoyed later on by some fuckin’ BBers (twice my size but don’t even lift the weights I do). The manager of the gym went to me to have chat, basically saying I can’t use chalk anymore (WTF???), answered that there is no way I will stop using it. I replied that for the ‘‘comfort’’ of the other customers I shall have to stop. I will have to, I suppose, any ideas for a solution???
well anyway got my calories up today, roughly 3200 instead of 2800, it feels great to eat alot. Do you think it is enough or should jump even higher?
10@bar
5@88
3@132
1@176
3@198
3@209
1@220 (100kg) second rep went up a few inches fought with it for 4-6 secs then gave it up.
step up
8@66
reps @ 44
reps @ 44
GM’s
12@121
12@121
15@121
9@132
when doing gm’s I feel my low back’s is working alot compared to my hamstring is it normal or am I doing them wrong???
DB shrugs + holding the DB
12@52.8
12@52.8
14@44
16@44
trying to get a correct form on these, I definately wasnt using full rom with the 52.8, I will use 44 and just do it for reps.
Today’s lil’ FUCKIN’ MESSED UP story : well is was DL day. I, therefor, used chalk (sound logical no?). Got annoyed later on by some fuckin’ BBers (twice my size but don’t even lift the weights I do). The manager of the gym went to me to have chat, basically saying I can’t use chalk anymore (WTF???), answered that there is no way I will stop using it. I replied that for the ‘‘comfort’’ of the other customers I shall have to stop. I will have to, I suppose, any ideas for a solution???
well anyway got my calories up today, roughly 3200 instead of 2800, it feels great to eat alot. Do you think it is enough or should jump even higher?
about the ME work does it looks any better?[/quote]
#1 new gym option 2 liquid chalk
ME work yes it look better if the 198 was the projected PR if not I would have done it @ 1 rep also and saved the energy for the later PR the 209 or higher.
I don’t think I’ve ever heard of someone being strong enough to do floor presses with dumbells each basically equal to their bodyweight after 4 months of training…or ever really.
I don’t see how you think you lift “pussy weight.” Something doens’t quite add up for me.
Anyway, in regards to the chalk issue, you should check out “liquid chalk.” Should be available on most powerlifting websites.
-MAtt
EDIT: I assumed you were recording weight in kgs, if I’m wrong then this tends to make a bit more sense.
On the GM’s drop the load and get the form right. Bend at the hip and push your ass back not bending in the back unless doing round back GM’s. Unlock knees and sit back and feel the stretch in the hams, then to lift squees glutes and drive hips forward.
once form is nial then slowly raise weight
but yes even then your back will get a hell of a W/O from the static hold.
