End of the micro number one since the meet: end result: good morning off pins hip level: triple with 405 , squat from pins : 2 inch lower tahn paralel, 6 reps with 455, 315 bench , NICE shit. It makes sense.
jon
[quote]Phill wrote:
windmill85 wrote:
guys,
i was just curious what kind of cross over you get from your box squat to your unsuited full squat? i did ME box squats for the first time today off a ~0.5-1 inch below parallel box and i hit 385, missed 405, but my full unsuited squat is 415. i was just wondering if that is normal.
Actually your numbers are MUCH closer than many being only 30 lbs difference that is if your box squatting correct Unlocking the hips and pausing. This make you lose the stretch reflex and use pure brute strength to get out of the hole. This is why they help and raise your #'s up so much.
Yes its very normal to have them quite a bit lower than your non box squat.
Phill
[/quote]
thanks Phill. Yeah, I am fairly sure I am box squatting correctly, I make sure to relax the hip flexors while keeping the rest of my body tight. I figured it was normal, just wondering how much of a drop off I should have. Thanks.
I’ve been interested in getting into powerlifting for a while now. could someone point me in the direction of a good westside program? I’ve been lifting consistently for 5 years, but mainly did “bodybuilder” splits and i’m looking for something to shake up my training. thanks.
[quote]matsm21 wrote:
I’ve been interested in getting into powerlifting for a while now. could someone point me in the direction of a good westside program? I’ve been lifting consistently for 5 years, but mainly did “bodybuilder” splits and i’m looking for something to shake up my training. thanks.[/quote]
Read the articles by Dave Tate. The Periodization Bible 1 and 2 and the Making of a Powerlifter I think it was a well ass hell everything and that will give you a base of knowledge id condier ordering the w/o templates from eliteFTS to get you started as well
Phill
ME squat/dead
I finally had a good workout. set five PR’s tonight.
Front squats-I should probably give these a rest but I keep setting PR’s each week.
0x10
135x5
225x5
315x3
405x2
495x1
565x1 this one felt really good. I took it to ATG and paused it for a good three second count. I’m confident that I’ll hit 585 next time.
Pin pulls- pins set below knee.
135x10
315x5
495x3
675x1
865x1
905x1-I think I could have hit 955 which is all the 45’s that fit on the bar but I pussied out and dusted off the straps. One of my buddies started to give me shit until I pointed out that he was pulling about half of my weight.
Box squat-set at approximately three inches below parallel.
225x10
405x10
495x10- these felt more of a cardio workout than anything.
not a whole lot of volume but it tore me up. I luckily didn’t think about it during my pull but the fear of tearing a bicep is in the back of my mind. I didn’t have any pain on 905 but my lats cramped a little. I’m sure I’ll feel it tomorrow.
meat
[quote]maraudermeat wrote:
ME squat/dead
I finally had a good workout. set five PR’s tonight.
Front squats-I should probably give these a rest but I keep setting PR’s each week.
0x10
135x5
225x5
315x3
405x2
495x1
565x1 this one felt really good. I took it to ATG and paused it for a good three second count. I’m confident that I’ll hit 585 next time.
Pin pulls- pins set below knee.
135x10
315x5
495x3
675x1
865x1
905x1-I think I could have hit 955 which is all the 45’s that fit on the bar but I pussied out and dusted off the straps. One of my buddies started to give me shit until I pointed out that he was pulling about half of my weight.
Box squat-set at approximately three inches below parallel.
225x10
405x10
495x10- these felt more of a cardio workout than anything.
not a whole lot of volume but it tore me up. I luckily didn’t think about it during my pull but the fear of tearing a bicep is in the back of my mind. I didn’t have any pain on 905 but my lats cramped a little. I’m sure I’ll feel it tomorrow.
meat[/quote]
Good lord bro Nice Fucking work!!!
Phill
Deload Upper
I took it really really easy today.
Floor Press
barx bunch
135x8
225x5
225x6
These were a little harder than I would have thought.
Chest Supported T-bar Row
90x13,11,9
DB Bench
75x20
Pullups
11
This week is going to be super stressful, I think tommorow I’m just doing GHR, abs, calves etc.
Sunday I may squat or do some RDLs.
Come back next week rested and ready to go.
Tuesday- 12/4/06- ME BP- High Volume Week
A)Bench Press (pinkes on rings)
145x5
185x3
225x2
245x1
270x1 (lost groove- hard)
270x2
280x1
285x1
290xMISS (stapled)
250x5 (2 board)
B1)V Bar Pushdown
80x8 90x8 100x6 110x6
B2)BB Shrugs
275x10 305x7 (grip) 305x5+3 (grip)
C1)Machine Cybex Rows (neutral grip)
260x5 x5 255x5
C2)Zottman Curl/regular curl
45x7/45x6
Notes: First day back from 6 off.
Went in planning on doing triples, but realized I should do singles cause of the deload.
My warmup was all over the place today. I should really go back to the 50, 60, 70, 80, 90, 95, 100 percent warmup. The groove was off on 270 and I brought it too high. I decided to stick at 270 and get a double. First mistake. Then decided to inch my way up hitting 280 and 285 so I wouldn’t miss a lift. Obviously, it didn’t matter much because I tired out my CNS so I missed 290. I’m sure I could have hit 290 at least if I had done my warmup well. Guess you live an you learn, although I’m not fucking pleased about it.
Grip gave out on barbell shrugs before traps. But I’m doing them partly for my grip anyway.
I feel like shit.
-MAtt
[quote]Matgic wrote:
Tuesday- 12/4/06- ME BP- High Volume Week
A)Bench Press (pinkes on rings)
145x5
185x3
225x2
245x1
270x1 (lost groove- hard)
270x2
280x1
285x1
290xMISS (stapled)
250x5 (2 board)
B1)V Bar Pushdown
80x8 90x8 100x6 110x6
B2)BB Shrugs
275x10 305x7 (grip) 305x5+3 (grip)
C1)Machine Cybex Rows (neutral grip)
260x5 x5 255x5
C2)Zottman Curl/regular curl
45x7/45x6
Notes: First day back from 6 off.
Went in planning on doing triples, but realized I should do singles cause of the deload.
My warmup was all over the place today. I should really go back to the 50, 60, 70, 80, 90, 95, 100 percent warmup. The groove was off on 270 and I brought it too high. I decided to stick at 270 and get a double. First mistake. Then decided to inch my way up hitting 280 and 285 so I wouldn’t miss a lift. Obviously, it didn’t matter much because I tired out my CNS so I missed 290. I’m sure I could have hit 290 at least if I had done my warmup well. Guess you live an you learn, although I’m not fucking pleased about it.
Grip gave out on barbell shrugs before traps. But I’m doing them partly for my grip anyway.
I feel like shit.
-MAtt
[/quote]
most of my workouts end up being different from the original plan. sometimes it’s good and sometimes it’s bad. don’t beat yourself up too bad.
meat
[quote]Matgic wrote:
My warmup was all over the place today. I should really go back to the 50, 60, 70, 80, 90, 95, 100 percent warmup. The groove was off on 270 and I brought it too high. I decided to stick at 270 and get a double. First mistake. Then decided to inch my way up hitting 280 and 285 so I wouldn’t miss a lift. Obviously, it didn’t matter much because I tired out my CNS so I missed 290. I’m sure I could have hit 290 at least if I had done my warmup well. Guess you live an you learn, although I’m not fucking pleased about it.
-MAtt
[/quote]
Just a suggestion bro but why not work up to about 80% or even less on the warm up. Which lets say your going for 300 thats 240 then make the jump dont waste the energy on the 90 and 95 go get that damn PR then after that after you get the goal for the day you can always hit some extra 90-95% presses??
Just an option.
Phill
[quote]maraudermeat wrote:
most of my workouts end up being different from the original plan. sometimes it’s good and sometimes it’s bad. don’t beat yourself up too bad.
meat
[/quote]
VERY true many time come in with a rough plan and the first exercise and what happens tells me to do something different. Some days I have to warm up a TON some I can do a few reps and GO etc…
Main thing BUST your ass give what you had that day.
Phill
RE Bench Dec 5th
Shoulder Prehab/warm up
External Rotation 20 x ton x 3 sets
Shoulder Horn 10 x ton x 3 sets
All below minimal rest 60 secs
Strict OH press
Bar x ton
65 x 10
95 x 10
105 x 10
135 x 11, 8, 7
OK had no idea just getting back to being able to OH press with the shoulder. While these number SUCK in relation to two weeks ago first time BB oh pressing in over 2 months its AMAZING progress. I was only able to get a set of 3 very slow and rather painful reps at 135. So getting 135 x 11,8 and 7 was stellar on ward and upward.
Just going to keep inching along on these the rep and DB work seems to really be helping strengthen the joint again
Seated Rows
70 x 15
140 x 5
170 x 15, 11
140 x 11
70 x a LOT
Again these numbers are a bit swayed as 170 loaded on my high low pulley is more tension than me as in I can do a pull up on the high pulley not a pull down
Dips (wide)
Bw x 17, 11, 9
Reps going up even with BW increasing tis good
Abs/core = cable wood choppers and side bends
Higher rep work lighter load 3 sets of each
Some light band work for blood flow, chest back shoulders tri?s
Good w/o everything is slowly increasing on both DE/RE day and ME day. Cant yet do real DE explosive work the shoulder does NOT like that explosion yet but getting better.
was really wanting a Mirror for a Pumped pose down 
Phill
Thanks guys.
Maybe next time I’ll try 270, then 300. I’m just a little worried about the weight feeling a bit “heavy” without the 285 in between.
-MAtt
[quote]Matgic wrote:
Thanks guys.
Maybe next time I’ll try 270, then 300. I’m just a little worried about the weight feeling a bit “heavy” without the 285 in between.
-MAtt[/quote]
I’ve been worried about that before, too. I generally take another set with just the bar or 135 to make sure I’m warm and the blood’s flowing. As long as the jump is around 30lbs I don’t have a problem.
Strict OH press
Bar x ton
65 x 10
95 x 10
105 x 10
135 x 11, 8, 7
OK had no idea just getting back to being able to OH press with the shoulder. While these number SUCK in relation to two weeks ago first time BB oh pressing in over 2 months its AMAZING progress. I was only able to get a set of 3 very slow and rather painful reps at 135. So getting 135 x 11,8 and 7 was stellar on ward and upward.
Just going to keep inching along on these the rep and DB work seems to really be helping strengthen the joint again
give standing dumbell presses a try. it may take some of the pain out of the shoulder by allowing each shoulder to move independently. I really like doing one arm standing shoulder presses as well as both at the same time.
was really wanting a Mirror for a Pumped pose down
Phill[/quote]
make sure to oil up and tuck the “junk” between your legs i.e. silence of the lambs and do it nude. bright red lip stick is optional.
meat
[quote]maraudermeat wrote:
was really wanting a Mirror for a Pumped pose down
Phill
make sure to oil up and tuck the “junk” between your legs i.e. silence of the lambs and do it nude. bright red lip stick is optional.
meat [/quote]
that is fing sick…bad image wont go away
[quote]gags wrote:
maraudermeat wrote:
was really wanting a Mirror for a Pumped pose down
Phill
make sure to oil up and tuck the “junk” between your legs i.e. silence of the lambs and do it nude. bright red lip stick is optional.
meat
that is fing sick…bad image wont go away
[/quote]
welcome to my world…
meat
ME upper
incline BB BP
10@bar
7@25
3@35
1@47,5
3@60
drop off 7@45
flat DB BP
10@20
6@22
5@22
4@22
C-ups on lat pull down
8@9
6@10
8@9
8@9
DB rear delts flyes
8@10
10@6
DB ellbows out rows to face
10@16
10@16
BB curls
10@25
5@30
5@30
DB lying tri’s extensions
12@8
9@8
6@8
abs circuit
the incline where 45? inclined, felt weird my right shoulder was cracking when hitting the chest, no pain just a weird noise. watch ya’ll think ?
later
vennie
[quote]maraudermeat wrote:
gags wrote:
maraudermeat wrote:
was really wanting a Mirror for a Pumped pose down
Phill
make sure to oil up and tuck the “junk” between your legs i.e. silence of the lambs and do it nude. bright red lip stick is optional.
meat
that is fing sick…bad image wont go away
welcome to my world…
meat[/quote]
LOL
were talking about me and that image has me a bit scared.
Bringing the sexy back via oils and tucked mirror posing not sure how the chalk and oil will combine however and may need to get some tanning spray.
Phill
[quote]Vennie wrote:
the incline where 45? inclined, felt weird my right shoulder was cracking when hitting the chest, no pain just a weird noise. watch ya’ll think ?
later
vennie[/quote]
AS long as there was No pain and discomfort I wouldnt sweat it. You should hear me simply walk sounds like someone making microwave popcorn at times all the pooping and cracking of ligiments etc.
Phill