Deload Lower
GHR
B/w x 5,5
w/ 25lb x 5
w/ 35lb x 5, 7
w/ 45lb x 3
w/ 25 x 8
Calves
3 sets
Farmer’s Walk w/ 120lb db’s
3 sets to grip failure.
Pulldown Abs
2 sets
The farmers walk I thought would be a really good grip/trap/GPP exercise for tonight.
A little tougher than yesterday, but a good recovery workout.
ME bench
bench- this will be the last time for awhile that I will hit full ROM bench.
0x10
135x5
225x3
315x2
405x1
495x5
Four board
495x2
635x1
floor press
315x3
405x3
495x3
515x2
pec dec- did this to get really ripped and pumped. made sure to flex the pecs after every set utilizing the weider principle- monster pec blaster visualization.
stack x 10
stack + 45lb plate x 10
stack + 100lb plate x 8 - had to have a buddy stand on the back. the second set resulted in me almost toppling the pec dec forward on top of me. I guess you aren’t supposed to add weight to the machine.
abs- did incline sit ups. i really need to start doing abs. i could only get three sets of twenty reps.
One of my buddies made fun of me for only getting twenty. i told him that my upper body is probably heavier than his entire body. at least that’s my excuse.
meat
[quote]maraudermeat wrote:
ME bench
bench- this will be the last time for awhile that I will hit full ROM bench.
0x10
135x5
225x3
315x2
405x1
495x5
Four board
495x2
635x1
floor press
315x3
405x3
495x3
515x2
pec dec- did this to get really ripped and pumped. made sure to flex the pecs after every set utilizing the weider principle- monster pec blaster visualization.
stack x 10
stack + 45lb plate x 10
stack + 100lb plate x 8 - had to have a buddy stand on the back. the second set resulted in me almost toppling the pec dec forward on top of me. I guess you aren’t supposed to add weight to the machine.
abs- did incline sit ups. i really need to start doing abs. i could only get three sets of twenty reps.
One of my buddies made fun of me for only getting twenty. i told him that my upper body is probably heavier than his entire body. at least that’s my excuse.
meat[/quote]
Laying off the shoulders a BIT?? Or just a change?? NIce damn work either way and HELLA pec dec man should make it your ME move in the coming weeks.
If you have bands you can use then on the machines puts a nice added resistnce without the added load to the machine. hell next time just hold a buddy in each arm and do fly’s.
You know all of us on here if we keep it up will have to schedule some type of pose down. Massive amounts of meat we’ll skip the utensils and just let the dripping oils us for the coming pose down LOL
Love the excuse I use it often as well but as of late very big lack of training partners keep running them off.
Phill
Meat,
Have you figured ou what and when as far as meets your going to do yet??
Phill
phil–whats a pooping ligament?
j/k
Meat—why the layoff, shoulders acting up? just curious or trying to bring up lockouts or something
[quote]Phill wrote:
Laying off the shoulders a BIT?? Or just a change?? NIce damn work either way and HELLA pec dec man should make it your ME move in the coming weeks.
If you have bands you can use then on the machines puts a nice added resistnce without the added load to the machine. hell next time just hold a buddy in each arm and do fly’s.
You know all of us on here if we keep it up will have to schedule some type of pose down. Massive amounts of meat we’ll skip the utensils and just let the dripping oils us for the coming pose down LOL
Love the excuse I use it often as well but as of late very big lack of training partners keep running them off.
Phill
[/quote]
thanks for the tips…
shoulders are fine. I feel my full ROM bench starting to slide a little. I’ve been hitting it for way too long. Ideally I don’t do the same ME movement more than two weeks straight. It’s been more like two months. I’m going to switch gears and focus more on dumbells and rack work. Also I’m going to up the volume on my presses and hit heavy triples for my working sets. no more heavy singles for awhile.
variety is the spice of the steak (I think that’s how it goes).
I did a most muscular pose last night with the juices from a t-bone dripping down into the middle of my chest. really caught the light and made me look jacked…
meat
[quote]Phill wrote:
Meat,
Have you figured ou what and when as far as meets your going to do yet??
Phill[/quote]
the orginization that i originally got in touch with- their website is now down. I don’t know if that means they are no longer together or what. Recently I have been in contact with a group called the Blue Ridge Barbenders. They promote powerlifting in the VA. area. I’m going to get something going with them. But I’ve been doing the research and the raw orginizations are also drug tested.
hopefully soon…
meat
[quote]gags wrote:
phil–whats a pooping ligament?
j/k
Meat—why the layoff, shoulders acting up? just curious or trying to bring up lockouts or something[/quote]
no problems with the shoulder. knock on wood… my lockout is fine. My gains have started to slack a little. I’m going to take things in a totally different direction to make things fresh again and hopefully get me out of my rut. It’s kinda like a douche for my workouts.
meat
[quote]maraudermeat wrote:
Phill wrote:
Laying off the shoulders a BIT?? Or just a change?? NIce damn work either way and HELLA pec dec man should make it your ME move in the coming weeks.
If you have bands you can use then on the machines puts a nice added resistnce without the added load to the machine. hell next time just hold a buddy in each arm and do fly’s.
You know all of us on here if we keep it up will have to schedule some type of pose down. Massive amounts of meat we’ll skip the utensils and just let the dripping oils us for the coming pose down LOL
Love the excuse I use it often as well but as of late very big lack of training partners keep running them off.
Phill
thanks for the tips…
shoulders are fine. I feel my full ROM bench starting to slide a little. I’ve been hitting it for way too long. Ideally I don’t do the same ME movement more than two weeks straight. It’s been more like two months. I’m going to switch gears and focus more on dumbells and rack work. Also I’m going to up the volume on my presses and hit heavy triples for my working sets. no more heavy singles for awhile.
variety is the spice of the steak (I think that’s how it goes).
I did a most muscular pose last night with the juices from a t-bone dripping down into the middle of my chest. really caught the light and made me look jacked…
meat[/quote]
Got you just wondering/interested thanks for the explanation. Seemed like you were making hella progrss so was just curious sounds like a more than kosher plan.
LOL I find a good ribeye seems to put me in best light. Ill have to give the T-bone a try seem it would give a nice aid in the bone you could get a pump by tightly grasping and bending the bone.
Phill
[quote]maraudermeat wrote:
Phill wrote:
Meat,
Have you figured ou what and when as far as meets your going to do yet??
Phill
the orginization that i originally got in touch with- their website is now down. I don’t know if that means they are no longer together or what. Recently I have been in contact with a group called the Blue Ridge Barbenders. They promote powerlifting in the VA. area. I’m going to get something going with them. But I’ve been doing the research and the raw orginizations are also drug tested.
hopefully soon…
meat[/quote]
Sounds good bro best of luuck with that. The prob im running into here is not a lack of feds there loaded here its a lack of them posing the meets for next year. Taking there time. Id like to try my hand at a pl meet or two along with the strongman stuff.
Phill
YYYYYYYEEEEEEEEEEEEEEHAAAAAAAAAAAAAWWWWWW!!!
Finally My Homegym is almost complete.
Tomorrow I’ll go n get some wood to create a better surface for heavy DL and put it in/besides the rack, so that I can position my feet where I want… The base of the rack isn’t wide enogh for Sumo Stance…
[b]Complete view, rack 
Plates
Bench
Bands
Squatbox
Boards
V handle for Rowing
Some more smaller diameter plates and bar
Record Board empty
http://home.arcor.de/meddlmax/pix/homegym/recordboard.jpg[/b]
Board press Question for you guys:
I’ve seen board presses where the boards are shorter and you either put them under your shirt or you secure them in place with a mini band.
Any one had any experience with this? Any problems with them slipping etc?
Meat: The RAW Powerfest thing Sam Byrd is putting on has an event in Norfolk. I’m pretty sure they aren’t going to test because there was a bit of drama about that I read about.
[quote]ExNole wrote:
Meat: The RAW Powerfest thing Sam Byrd is putting on has an event in Norfolk. I’m pretty sure they aren’t going to test because there was a bit of drama about that I read about.
http://www.rawpowerfest.com/eventsloc.htm[/quote]
thanks for the info. i will definitely check it out. I’m also looking into the APF in my area.
meat
[quote]ExNole wrote:
Board press Question for you guys:
I’ve seen board presses where the boards are shorter and you either put them under your shirt or you secure them in place with a mini band.
Any one had any experience with this? Any problems with them slipping etc?[/quote]
[quote]ExNole wrote:
Board press Question for you guys:
I’ve seen board presses where the boards are shorter and you either put them under your shirt or you secure them in place with a mini band.
Any one had any experience with this? Any problems with them slipping etc?[/quote]
I made my own boards out of 2x6’s. the bottom board is about 8 to 10 inches longer to hold on too. I think they should be about 2 feet long to allow the person holding the board to get a firm grip. the top boards are then roughly 14 inches long. screw one board down and then repeat with the next boards. I made a 1 board - 4 board that way. Also the longer length will allow you to tie them to yourself if you don’t have someone to hold it for you. i use a knee wrap. I definitely don’t prefer the tying down method but you have to do what you have to do sometimes.
meat
[quote]maraudermeat wrote:
ExNole wrote:
Board press Question for you guys:
I’ve seen board presses where the boards are shorter and you either put them under your shirt or you secure them in place with a mini band.
Any one had any experience with this? Any problems with them slipping etc?
I made my own boards out of 2x6’s. the bottom board is about 8 to 10 inches longer to hold on too. I think they should be about 2 feet long to allow the person holding the board to get a firm grip. the top boards are then roughly 14 inches long. screw one board down and then repeat with the next boards. I made a 1 board - 4 board that way. Also the longer length will allow you to tie them to yourself if you don’t have someone to hold it for you. i use a knee wrap. I definitely don’t prefer the tying down method but you have to do what you have to do sometimes.
meat[/quote]
Thanks man, I had a feeling it was better to get someone to hold them. I have a hard enough time trying to get somebody to give a decent spot, so I may stick to the pin presses until I get a few consistent workout partners.
The boards? I made mine as well like Meat said. I at times still do board lift alone and just wear an extra t-shirt and stuff them bad boys in it keeps them in place just fine if you have to go without a holder.
Phill
[quote]meddl wrote:
YYYYYYYEEEEEEEEEEEEEEHAAAAAAAAAAAAAWWWWWW!!!
Finally My Homegym is almost complete.
Tomorrow I’ll go n get some wood to create a better surface for heavy DL and put it in/besides the rack, so that I can position my feet where I want… The base of the rack isn’t wide enogh for Sumo Stance…
[b]Complete view, rack
Plates
http://home.arcor.de/meddlmax/pix/homegym/scheiben.jpg
Bench
Bands
Squatbox
Boards
V handle for Rowing
Some more smaller diameter plates and bar
Record Board empty
http://home.arcor.de/meddlmax/pix/homegym/recordboard.jpg[/b] [/quote]
Nice work Bro!!
Friday- 12/8/06- ME SQ- High Volume
A)Box Squat (1" above parallel)
205x5
245x3
285x2
325x1
365x1
385x1
405x1
415xMISS (not enough air, psyched out)
415xMISS (not enough air, stance too close)
405xMISS
385XMISS (fried)
B)Good Mornings (very low bar, wide hands)
225x4 245x5 275x5 305x5 315x5
C)Front Squat
225x3 (low back too fried)
D)Standing Cable Ab Pulldowns
120x12 130x6 120x5
Notes: 405 box squat went up quicker than when I hit it for the first time 2 weeks ago. I really should’ve had 415 but I think I just psyched myself out of it. I’m squatting in a rack with one spotter and a set of pins at approx where I am if I lean forward and miss the lift. In other words, there’s not much room for error. Started getting to me. Good things I train lower body once a week, I’m going to need those 6 days to recover from this many missed lifts, haha.
Tried doing GMs with a very low bar, wide hand positioning. I think the most I’ve ever done on GMs is like 265, maybe 275 for a couple reps. So I’ll chalk it up as a 40lb PR, even if the technique in change was a big part of it.
I’d like to continue experimenting with this GM technique next week but I was planning on doing low box squats- might be too much on the low back.
Should’ve just matched the 405 for a few singles after the first missed lift…silly rabbit
-MAtt
![http://home.arcor.de/meddlmax/pix/homegym/recordboard.jpg[/b]](http://home.arcor.de/meddlmax/pix/homegym/recordboard.jpg%5B/b%5D){kind=link}