yup 209 was last week PR,
weight in lb’s sorry mate…
they are going to go up anyway no matter what.
thanks for the explanation on the gm.
take care
Uncle vennie
ME Squat Nov 24th 2006
14" Box squat w blue band (2" below paralell)
Bar x ton
135 x10
225 x 3
275 x 2
315 x 1
405 x 1 miss
390 x 1 PR
365 x 1(2 sets)
OK was feeling very froggy the 315 was light as hell so was confident and went for a big 20lb PR @ 405. Got it moving but the bands plastered me a few inches off the box damn it i trie3d to grind it out.
Rested and did a more reasonable 5 lb pr and nailed it even after grinding out the previous attempt. Band tension was bit higher as different rack/setup. All in all hey cant bitch got a 5 lb PR. Gotta love that band tension.
Rack pulls Pin #27 well below knees
405 x 3
495 x 3
635 x 1
715 x 1 (Miss)
685 x 1
dropped it one pin and went for the same load. But missed, shit just couldn?t nail two PR?s today.
Dropped down and got the 685 at the lower level and will next time aim to progress on it before dropping a pin again
Front Squat
135 x 3
225 x 3
315 x 9 One more rep, then no rest drop set
225 x 11
These were good this week
Pull throughs (high volume light load)
50 x ton x 2 set
Cable Abs (high volume light load)
50 x ton x 2 sets
Russian twists
2 sets.
all in all good w/o. was able to come back and nail that PR after trying to over shoot a bit. then hey I suppose the 685 aint to bad at the lower rack pull level though I wanted that damn 715 it just wasnt going today the 685 had me about on the floor after the pull.
front squats went very well last week they sucked pond water.
compared to the shitter of a w/.o last week this was damn good anytime getting PR’s aint to damn shabby. few more weeks will try for a free squat and see where ive made it. have checked in some time.
Phill
[quote]Vennie wrote:
yup 209 was last week PR,
weight in lb’s sorry mate…
they are going to go up anyway no matter what.
thanks for the explanation on the gm.
take care
Uncle vennie[/quote]
ok if 209lbs was the prvious PR then you want to not even do that weight the following week skip right over that and go for a new PR dont waste the energy. and coming up to the PR coserve the energy do single to warm up and save the energy for the triple and new PR
Ill use what you wrote as an example and adjust it for what I may do if going for a new PR at 220 for my new PR the 220 you missed and I think if you saved the energy may have got or beenm damn close.
another note I would try to go for smaller PR’s around 5 lbs not 11. or say 2kg. thats progress bro.
heres what you did
if 220 x 3 was my aim I would do something like
DL off matts
10@bar
5@88
3@132
1@176
3@220 (PR)
this will have you MUCH more fresh you havent wasted the enrgy on those 2 other 90%+ range sets prior to the PR those drain the hell out of you. If you need more to warm up do another triple at 88lbs or a single at 132.
but save as much energy as you can for that maximal pull. get warm and go for it as soon as you can and as fresh as you can.
you can always after that pull drop and do a set or two in the 90% raneg but #1 priority whgen going for a PR is the PR not all the bjunk sets prior. they are just a waste aside from the warm up value.
No prob in the GM stuff hope it helps, keep trucking bro.
Phill
Friday- 11/24/06- ME LB- Very High Vol
A)3-4" Defecit Deads
225x5 270x3 315x2 355x1 395x1 (harder than it should have been)
B)Safety Squat Bar High Box Squats- Med Stance
225x2
265x2
265+32lbchainsx2
285+32lbchainsx1
245+32lbchainsx5
265+32lbchainsx3
295x1
C)Olympic Style Front Squats (ATG)
225x2 x2 x4
D)Box Jumps
Probably 10 jumps total. Highest was about half an inch to an inch below bellybutton. (39.5-40 inches)
Notes: This workout started as shit. First, I didn’t have a belt with me because my shipping order from Inzer didn’t reach me in time. The 395 defecit dead seemed much harder than it should have been so I left it alone. I definetly have to start pulling at least a little more frequently.
SSB squats were tough without a belt.
Box jumps should have came first but I just decided to do something “fun” today. I’d never done them before and was actually quite suprised by how high I jumped even at the end of the workout. Might not be good compared to others, but it suprised me for sure.
I’m also trying to determine what is truly parallel. Do most people do the majority of their box squats at exactally parallel (as in hip joint below the knee). I feel like I lean forward way too much on free squats when I attempt to reach parallel.
Probably need that deload this next week.
-MAtt
I try and do 90% of my work at or below parallel and rarely do something above for a first ME exercise. just making sure to ingrain that depth. If Im used to being down there or below I will go there. Plus just the turn over in going to or below depth. Its friggnin harder and will make you stronger.
Im now adding in second ME work higher due to I stick about mid way if I stick but still I feel its good to go to or below 90% of the time.
One thing you may try is paused squats. NO box just pause at or a little below parallel. Drop the loads as they are brutal but will make you strong and like a paused bench teaches you to get tight these will teach you to be up right at depth.
My s cc
Phill
Phill you are Da Man
thanks for your guidance
Stay strong
Vince
RE upper
BW push ups
20-1-7
BB rows
12@88
12@99
10@99
12@99
rope pulls to neck
12@12
12@12
12@12
10@13
bradford presses
12@44
11@44
9@44
12@44
Hammer curl
10@26,4
9@26,4
7@26,4
Ellbows out ext.
12@22
9@22
9@22
pulldowns abs
12@7
12@7
12@7
DB side bends
12@48,4
12@48,4
10@48,4
good W/O eventhough the bradford presses aren’t really going up, Have to be careful with form on the rope pulls + BB rows + side bends.
As far as ME exercise do you think I should cycle every 2 or 3 weeks???
Cheers
Vennie
BB Bulgarian Squat
55/6
77/6
99/6
110/6
143/6
165/6
Sumo Deadlift easy singles with belt
308/1 x5
Frontsquat
160/5 x4
Video:
Backsquat, raw
220/15
220/12
220/10
Freakin Heart attack hehehe
[quote]Vennie wrote:
Phill you are Da Man
thanks for your guidance
Stay strong
Vince[/quote]
Bro dont mention it. I hope something there helps. Im just trying to pass on what has been passed to me and what I have found works for me. Im more than sure Ill learn more everyday from many ppl here as well you included. It about listening, trying it out and then sharing oh and being open for advice even if the shit sounds odd. Never know may work.
Best of luck
Phill
Last night i tried good morning of pins. Wtf? THIS IS THE COOLEST lift on earth ,i did 315x3x3 , I’M fucking sore haha love this shit , the pins was real low , so do you guys think it will be good to go for a big double with belt next ME?
week 1: heavy triple raw
week 2: heavy double belt
week 3: heavy single belt + a lot of will
What do you thnk?
[quote]Jonathansucks wrote:
Last night i tried good morning of pins. Wtf? THIS IS THE COOLEST lift on earth ,i did 315x3x3 , I’M fucking sore haha love this shit , the pins was real low , so do you guys think it will be good to go for a big double with belt next ME?
week 1: heavy triple raw
week 2: heavy double belt
week 3: heavy single belt + a lot of will
What do you thnk?[/quote]
yes its a great ME move. Nice work
Oh boy Im soooo proud. My partner broke his Cherry today 
Id a never thought it he’s starting to get intense. I upped his load 10 lbs ont he DB presses first set he barely got 3 next set ground out 6 and here came the blood rolling out his nose
NICE!!!
was a shaock and inspiration
Phill
ME Bench Nov 25th
Note PR?s for upper days are Post shoulder injury PR?s but there PR?s damn it.
Damn just tough getting into it today felt half asleep mentally, a touch worn out and beat up physically and mentally from yesterday but did the damn thing
Shoulder pre/rehab stuff ex rotations, shoulder horn. etc
1)Bench Press (Pinky on rings)
Bar x 20
135 x 10
225 x 3
275 x 3
320 x 3 (PR) tough
330 x 1 (2 sets) easy second single was FAST
3 Board Press LONG PAUSE
225 x 3
315 x 1
335 x 1 (PR)
easy
DB Decline Bench
80 x 10
100 x 5
130 x 4
Chest Supported DB Row
70 x 12, 11, 9
Pull up sets through the w/o few sets
Blue band x 2 sets of a lot
DB OH Press
Pleased, able to work up to 80lb DB?s for a triple.
Did these after everything else just trying to slowly up the loads, rehab, test, and bullet proof the shoulder.
Things keep going like this and soon be able to do OH pressing as a true ME again.
All in all good day there was zero pain which is HUGE!!! Arms were a bit not right hard time getting stable but got to post injury PR?s so things are moving in the right direction
Phill
[quote]Phill wrote:
ME Bench Nov 25th
Note PR?s for upper days are Post shoulder injury PR?s but there PR?s damn it.
Damn just tough getting into it today felt half asleep mentally, a touch worn out and beat up physically and mentally from yesterday but did the damn thing
Shoulder pre/rehab stuff ex rotations, shoulder horn. etc
1)Bench Press (Pinky on rings)
Bar x 20
135 x 10
225 x 3
275 x 3
320 x 3 (PR) tough
330 x 1 (2 sets) easy second single was FAST
3 Board Press LONG PAUSE
225 x 3
315 x 1
335 x 1 (PR)
easy
DB Decline Bench
80 x 10
100 x 5
130 x 4
Chest Supported DB Row
70 x 12, 11, 9
Pull up sets through the w/o few sets
Blue band x 2 sets of a lot
DB OH Press
Pleased, able to work up to 80lb DB?s for a triple.
Did these after everything else just trying to slowly up the loads, rehab, test, and bullet proof the shoulder.
Things keep going like this and soon be able to do OH pressing as a true ME again.
All in all good day there was zero pain which is HUGE!!! Arms were a bit not right hard time getting stable but got to post injury PR?s so things are moving in the right direction
Phill
[/quote]
good job! you will be up to 4 wheels a side in no time. pretty soon you won’t even have to think about the shoulder. keep up the good work.
meat
ME squat/deads
Front squats have become my new favorite exercise…
Front squats
0x10
135x4
225x4
315x2
405x2
495x2
540x1
315x20 I definitely would rather go for heavy singles any day over twenty reps sets.
good morning squats x leg extensions
135x10 140x15
225x10 140x20
315x12 140x25
calves
meat
[quote]maraudermeat wrote:
ME squat/deads
Front squats have become my new favorite exercise…
[/quote]
Um I think we can tell GOOD lord Nice work
amen brother but something about repping them damn front squats just calls you. Mix of not being able to breath and well just seeing if you can do just ONE more
again crazy work man.
keep it up,
Phill
[quote]maraudermeat wrote:
good job! you will be up to 4 wheels a side in no time. pretty soon you won’t even have to think about the shoulder. keep up the good work.
meat[/quote]
Damn that will be nice and is the aim get there as fast as I can 5 lbs at a time and keep on rolling
was very please how the 80lbs DB went on the shoulder after all that other work felt good.
Unward and upward.
Thanks bro,
Phill
Although this isn’t directly related to training, I thought it’s an interesting bit of info.
For the last 6 years or so that I’ve been lifting and trying to hone nutrition, I’ve come to the “conclusion” that I’m extremely carb sensitive.
For most of this time I’ve remained under 80 grams of carbs or so per day and have mainly manipulated carbs by lowering them even further in my attempts to get leaner. Some part of me thought that I could eat as much as I wanted as long as I was eating clean and low carb.
Fast forward to this year…I’ve got a very closed-minded nutrition teacher in college. But I always try to make a consistent attempt at trying new things and trying to learn from everyone/everything (even the “a calorie is a calorie” crowd).
In the past, whenever I’ve added in carbs to my diet I seemed to gain fat. I’ve just begun to realize that my fat and protein intake remained at the same level, so my cals would just get bumped up.
Let me get to the point- in the last few weeks, I’ve added more carbs to my diet (sometimes up to 3 or 4 carb meals a day as opposed to 1) in addition to decreasing my fat and protein intake (that’s right, protein).
Yet, I haven’t appeared to lose any muscle, my strength and recovery has been increasing, and my body comp seems to be getting better as well.
As opposed to making sure to get at least 50 grams of protein per meal or shake, eating the whole lb of meat when I cook it, and taking extra tablespoons of olive oil to make sure I’m getting enough calories, I’ve actually just relaxed more and when I have the inclination to shove a little more food down my gullet to support growth and recovery, I don’t.
This might sound simple to everyone else, but to me this is a pretty big breakthrough in the nutrition portion of things.
What have I learned?
Sometimes it IS a matter of calories in versus calories out.
I can get leaner and maintain muscle with a slightly higher carb diet if I’m lowering calories to compensate.
To currently maintain my muscular size, 1.5 grams of protein per pound of bodyweight may be much more than necessary for me.
And I CAN get fatter from eating more protein than my body needs. There I said it.
Sorry for the rant guys, haha. Just had to get that off my chest. Hopefully it continues along the same path.
-MAtt
[quote]Matgic wrote:
Although this isn’t directly related to training, I thought it’s an interesting bit of info…
-MAtt[/quote]
LOL really nice work bro Im betting its as much the relaxation as anything.
when I did the same thing just stater to use what I know enter more carbs good one oats fruit, occasional bread etc. After year of no the low carb diets I found I could actually eat more total and lose fat.
I think it has a lot to do with dropping the crap carbs having that time on Low carb to then become up your insulin sensitivity again and then reintroduction of good carbs.
Id say all my meals are mixed now sure breakfast is near all carb and protein and last meal has a lot more fat. but inbetween is just solid foods and even the last meal has fruit. the fisrt fish oils.
Imm making great progress sure holding some BF but good lord Im packing it in and having problems putting more weight on.
It a balance bro like you said relax a bit those carbs do a ton to build muscle as well. Just make good choice most times and yes a lot is in vs out.
Phill
ME Everything
Missed a workout this week, went into the gym thinking I was going to do some sort of press and rack pulls. No really plans, just going by feel.
Warmup
Decline Bench
135x8
225x4
315x1
335x1
340x1 PR
315x3 PR
340 drifted, I need to correct that, I’m thinking with more dumbell work?
Sumo Pin Pull from Knees.
135x8
225x5
315x3
405x3
455x3
495x3
515x3 PR
495x5
My feet should have been a little bit wider but my gym doesn’t have a sumo base on their racks. Previous best was 495x3 conventional. These were moving pretty quick, but I didn’t want to overdo it today.
Next Sunday I want to make an attempt at 495.
Seated Row
150x15
160x12
160x12
Facepull
60x11
GHR
11, 8
Awesome session today. Something is going right in my training right now.