YES!! went and scored a few Big stones from a quarry/ stone cutter I know big peices of columns and a few others. then we got a heck of a start on the farmers and new T-Bar row.
Sunday- 11/26/06- RE Bench- Very High Vol
A)Neutral Grip DB Press
90x5 100x3 110x4 x4 x3 100x3
B1)Decline DB Extension
45x4 x4 x8
B2)Semi Sup Med Grip Cable Rows
210x8 240x6 x6 (Neutral Grip) 332.5x6 225x6
C1)Rear Delt Fly Machine
145x6 115x8
C2)Cable Unilat Lat Raise
30x10 40x6 30x8
D1)Alternating DB Hammer Curl
50x8 x10
D2)Cable External Rotation
30x12 37.5x10 x12
D3)Barbell Shrugs
225x10 275x10 x10
Notes: DB pressing sucked today. I think my CNS is still taxed from the cluster sets at the beginning of the week. Also, going back from doing them after prone grip made them a little weaker as well. All of the DB pressing was way harder than it should have been.
-MAtt
DE Squat/DL Nov 27th 2006
Feeling still a bit beat up from the ME lower day mainly lower back hips etc feel better today. So going to keep it light today to assure I heal fro yet another tough one this week.
speed pulls (Pause at Mid Shin and then explode)
135 x 10
225 x 5
315 x 3
365 x 2 x 8sets
Working on My conventional stance speed and getting comfortable with it which Is a LOT different than my usual Sumo
These were minimal rest 60 secsor less
Squats
135 x 8
225 x 10, 13, 17
Again very minimal rest 60 secs or less felt good popping these out havent repped back squats in a while just front squats kept it short of failure but enough to know I did something and work on speed.
Load rocks 48 Inch platform (had to play with the new rocks)
60lb and 135 lb rock
Very minimal rest I would load both then unload both form about 5 feet from platform then rest while partner did the same. Just working with the light rocks getting used to it. Different animal for sure.
Reverse hyper
3 sets between 20-30 reps
Single Leg extensions
Again 3 x 20-30
Cable crunches
90 x 5
These #?s seem light but On my plate loaded pulley station its enough that I have to counter balance my 240lb self or Ill slide and start to teeter off the ground, so fairly heavy ab work.
DB Grip work
60lb rock grip hold its about a 4.5 inch rough cut block 5 sets as long as I could hold.
All in all good workout. Interested to see what Bobby has in store for me tomorrow with the implements. Get my hand on a log etc.
oh and just guessing after weighing the two light stones I scored id say the larger ones have to be arouns 150-180 and 250-300 ill muster up and weight them another day I just know the big bastard is heavy.
Phill
DE Bench
BB Bench w/ Doubled Minis
2 sets w/ just bar
barx 10 w/ minis
145x3 6 sets with comp, clean, close grip.
Bar was moving pretty good, my arch is definitely improving and the leg drive is getting better.
High Pin Press ~6" ROM
225x5
315x5
325x5
335x5
315x4
These were getting more pec activation than mornally, I’m guessing from being a little tired from Sunday.
Chest Supported T-Bar Row
45x10
90x10
135x6
135x6
I totally smashed my finger loading plates. It’s already purple, but I don’t think it’ll affect workouts.
External Rotations
3 sets
Pullups
12,9,8
Solid workout, nothing groundbreaking.
My low end goals for the year were
Squat: 385
Bench: 335
Dead: 515
I’m currentlay at 375, 330, and 480. I think I can get a good DL pr this weekend and be on course to get all of my goals.
[quote]Matgic wrote:
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]
I’m with you on this.
I’ve found I stay leaner, get stronger and feel a lot better all around if I keep more carbs in my diet.
I like to have one day a week pretty low carb, usuallly Mondays. Other than that I have a lot of oatmeal, black beans etc.
RE Bench Nov 28th
Dropping direct Bicep work again just two weeks of adding it in and tendonitis is starting to be a problem again.
Early session (implements) Hooked up with a guy lives about 20 miles north of me
Went well considering it was my first time touching these and with the rehabbing shoulder called the log pressing at 190 but hey that?s a Good start and higher then I figured Id go on this day.
Log Presses
Log x some
120 x few
140 x some
160 x ??
180 x 4
190 x 1
140 x 8
Happy with how the shoulder felt and well for a first time with a log not to shabby I suppose
Farmers
150lbs x 100? x 2
First time at these as well the turns are going to take some getting used to.
Atlas Stone
170 by a few
First time here as well just getting the feel of it
(later session)
Few hours later did my RE session
NOTE: already feeling the OH presses in the shoulder deep in the joint a bit, nothing horrid, was fine during the second w/o
Shoulder Prehab/warm up
External Rotation 20 x ton x 3 sets
Shoulder Horn 10 x ton x 3 sets
All below done with 60 secs rest quick w/o
RE DB Bench
Warm ups=Db x ton, 30 x 5, 60 x 5, 70 x 3
80 x 20, 20, 10
Boy tri?s are fried
Seated Rows
70 x 15
140 x 5
170 x 15, 9
140 x 11
70 x a LOT
Dips (wide)
Bw x 15, 10, 8
Abs/core = cable wood choppers and side bends
Call it done ready for a couple days of active rest, recovery and FOOD get healed up for some heavy(er) lifting.
Thanks again Bobby for letting me get my hands on some of the tools of the trade I MUST get my farmers finished this weekend, pick up my tires, kegs, and Now for sure a log is next.
Phill
Hanley-
It’s 3AM and the beginning of my deload week and I’m watching your lifting vids on youtube. They’re getting me fired up and wanting to lift heavy, haha. That and wanting to go back to Ireland.
-MAtt
[quote]Phill wrote:
RE Bench Nov 28th
Dropping direct Bicep work again just two weeks of adding it in and tendonitis is starting to be a problem again.
Early session (implements) Hooked up with a guy lives about 20 miles north of me
Went well considering it was my first time touching these and with the rehabbing shoulder called the log pressing at 190 but hey that?s a Good start and higher then I figured Id go on this day.
Log Presses
Log x some
120 x few
140 x some
160 x ??
180 x 4
190 x 1
140 x 8
Happy with how the shoulder felt and well for a first time with a log not to shabby I suppose
Farmers
150lbs x 100? x 2
First time at these as well the turns are going to take some getting used to.
Atlas Stone
170 by a few
First time here as well just getting the feel of it
(later session)
Few hours later did my RE session
NOTE: already feeling the OH presses in the shoulder deep in the joint a bit, nothing horrid, was fine during the second w/o
Shoulder Prehab/warm up
External Rotation 20 x ton x 3 sets
Shoulder Horn 10 x ton x 3 sets
All below done with 60 secs rest quick w/o
RE DB Bench
Warm ups=Db x ton, 30 x 5, 60 x 5, 70 x 3
80 x 20, 20, 10
Boy tri?s are fried
Seated Rows
70 x 15
140 x 5
170 x 15, 9
140 x 11
70 x a LOT
Dips (wide)
Bw x 15, 10, 8
Abs/core = cable wood choppers and side bends
Call it done ready for a couple days of active rest, recovery and FOOD get healed up for some heavy(er) lifting.
Thanks again Bobby for letting me get my hands on some of the tools of the trade I MUST get my farmers finished this weekend, pick up my tires, kegs, and Now for sure a log is next.
Phill[/quote]
nothing like that log huh phil…learn to jerk it, seems to bother my shoulders less…
ME upper
all weights in kilos
DB floor press
10@6
5@12
3@18
1@24
3@28
3@30
1@32
Incline DB bench
10@18
10@18
9@18
9@18
lat pull downs
11@45
9@45
9@45
11@45
rope pulls to neck
20@30
12@32.5
9@32.5
11@32.5
zottman curls
7@12
6@12
6@12
DB ext
3 sets range 8-15
[quote]gags wrote:
nothing like that log huh phil…learn to jerk it, seems to bother my shoulders less…[/quote]
Yhea it was actually much easier then expected.
as for jerking Ill try that later right now Icant do a damn thing with pressing explosive on the shoulder that just has it SCREAM still. in time gotta get that thing a bit more healed.
thanks for the suggestion. Now I just need to get a log so i can do it mroe frequently.
Phill
[quote]Vennie wrote:
ME upper
DB floor press
10@13,2
5@26,4
3@39,6
1@52,8
3@61.6
3@66
1@70
Incline DB bench
10@39,6
10@39,6
9@39,6
9@39,6
lat pull downs
11@9
9@9
9@9
11@9
rope pulls to neck
20@12
12@13
9@13
11@13
zottman curls
7@26,4
6@26,4
6@26,4
DB ext
3 sets range 8-15[/quote]
Bro your confusing the heck out of me. Im thinking were talking kilos here but then the numbers just dont add up.
Like your curling near triple what your lat pulling etc.
them are some DAMN fine floor presses if your using a 70kg DB in each hand
Phill
[quote]Phill wrote:
gags wrote:
nothing like that log huh phil…learn to jerk it, seems to bother my shoulders less…
Yhea it was actually much easier then expected.
as for jerking Ill try that later right now Icant do a damn thing with pressing explosive on the shoulder that just has it SCREAM still. in time gotta get that thing a bit more healed.
thanks for the suggestion. Now I just need to get a log so i can do it mroe frequently.
Phill
[/quote]
you are very lucky to consider easy…i hate that f ing thing…my nemisis
[quote]Phill wrote:
gags wrote:
nothing like that log huh phil…learn to jerk it, seems to bother my shoulders less…
Yhea it was actually much easier then expected.
as for jerking Ill try that later right now Icant do a damn thing with pressing explosive on the shoulder that just has it SCREAM still. in time gotta get that thing a bit more healed.
thanks for the suggestion. Now I just need to get a log so i can do it mroe frequently.
Phill
[/quote]
It’s good to see your shoulder’s getting better. Mine is definitely getting stronger.
I haven’t started any overhead pressing yet, but this week ended my speed bench cycle so I might do try it next RE day.
was in lb’s dude, just edited it in kilos
[quote]gags wrote:
you are very lucky to consider easy…i hate that f ing thing…my nemisis[/quote]
Well easier then I thought LOL not easy Id for sure say it is and will be my weakest lift for some time. But just expected it to be harder that and shoulder I was pleased with.
Keep on trucking though attack those damn weaknesses.
Phill
[quote]ExNole wrote:
It’s good to see your shoulder’s getting better. Mine is definitely getting stronger.
I haven’t started any overhead pressing yet, but this week ended my speed bench cycle so I might do try it next RE day. [/quote]
Thanks bro. Yes I am very plased its taking off all the sudden. Id say its the NOT doing speed work. concetration on back and all the rep DB work. That and just going by feel taking it slow and as smart as Im able or allow myself.
Good to hear yours is getting stronger.
Phill
[quote]Vennie wrote:
was in lb’s dude, just edited it in kilos[/quote]
LOL Ok so you has a mix going on there some LB some Kilo had me all whacked
Keep it up bro.
Phill
What the hell happend to MEAT!! Vanished maybe still eating thanksgiving dinner LOL
Yeah where is meat?
RE Lower
Warmup
Olympic Squat
135x8
225x8
275x5
225x8
Quads are the weak part of my squat I think. I havn’t done O-squats in forever, best is 295x1 so I’m definitely strogner.
Good Morning From Pins
225x3- Too Low
225x5
275x5
295x3 W/Belt
These are tough, totally tore up my low back.
GHR
20,15,15
Calves
My hammies are in trouble tommorow when the soreness sets in.
Still planning on heavy sumo deads sunday.
Wednesday- 11/29/06- ME UB- Deload
A)Barbell Bench Press
Barx10
150x5
185x3
225x6 (ring fingers on ring)
225x5 (pinkies on rings)
B1)Prone Grip Machine Rows
STACK-250x15 x12 x12
B2)Alternating DB Hammer Curls
55x7 60x6
C)Cable External Rotation
40x11 50x7
Notes: Benching felt hard and weak today. Could have done more but decided not to push it. I’d rather recover more.
-MAtt