[quote]ExNole wrote:
ME Upper
Warmup
BB Bench
Bar x bunch x 2
135x8
225x5
225x3
305x1
335x1 PR
315x1
315x1
335 was smooth enough.
[/quote]
Nice PR bro
I think I am going to start posting my training sessions here as well.
a little info-
6’5’’
210 lbs
22 years old
Max Lifts-
Dead 405
Front Squat 275x3
Bench 225x3
Hang Clean 265x2
Today’s ME Bench-
Incline Bench
135x3
155x3
175x3 pr
Pin Press
135x5
205x8
225x6
245x2 (couldn’t get 3rd)
DB row -
80x8
80x8
80x6
supersetted with face pulls
110x10
110x10
110x10
Hammer Curl
110x6x3
Hanging leg raises
2x8
-chris
Tuesday- 12/12/06- ME BP- Medium Volume
A)2 Board Bench (pinkies on rings)
155x5
185x3
-------2 board
215x2
245x1
265x3
275x2
PR 285x2 (ass left bench on 2nd rep)
255x4 (missed 5th)
B1)BB Shrugs (no straps)
295x10 305x8or10(can’t remember)
315x6
B2)Standing Cable Chest Flys
20x20 x20
C1)Cybex Chest Supported Row
260x4 250x6 x6
C2)Seated DB Lateral Raise
30x15 x15 35x8
D1)DB Cuban Press (without press)
15x12 20x9 x8
D2)Alternating DB Hammer Curl
45x19 50x6 x10
Notes: Chest still sore as hell from incline pressing on RE day. I def felt it, even on the 2 board work. Most I’ve ever done for a double on 2 board is 280, so it was a 5lb PR (although my ass came off the bench a tad).
Left shoulder was hurting a little…think I slept on it oddly.
Grip on shrugs improved slightly.
Tried to get some blood into my muscles today for the most part. Solid workout.
-MAtt
[quote]ExNole wrote:
ME Upper
Warmup
BB Bench
Bar x bunch x 2
135x8
225x5
225x3
305x1
335x1 PR
315x1
315x1
[/quote]
Good shit man…the PR’s seem to be coming pretty consistently for you.
-MAtt
Damn nice work all lots of PR’s today and our little odd society is growing again.
Phill
[quote]Matgic wrote:
ExNole wrote:
ME Upper
Warmup
BB Bench
Bar x bunch x 2
135x8
225x5
225x3
305x1
335x1 PR
315x1
315x1
Good shit man…the PR’s seem to be coming pretty consistently for you.
-MAtt[/quote]
Thanks man, and thanks to Phill too.
I think I’ve figured out what works for me in terms of rest and intensity. Not overdoing it and just taking 5lb PRs helps a ton too.
Good job on the 2 boards. You’ve put up a couple of PRs the past week or so too.
If I can just make myself
RE Bench Dec 5th
I liked this w/o last week so repeated it with DB OH press instead of BB as I tweaked the shoulder a little on ME day
Shoulder rehab stuff ex rotations, shoulder horn etc. also put some aspirin tabs that I dissolved in Benzyl Alcohol and DMSO on my right elbow and liniment did the job
All below minimal rest 60 secs
Strict DB OH press
10 x ton
20 x 10
30 x 10
50 x 10
65 x 10, 8, 8
Sad but went OK let rehabbing arm be the limiter. My presses SUCK
Seated Rows
70 x 15
140 x 5
170 x 15, 12
140 x 11
70 x a LOT
Dips (wide)
Bw x 20, 11, 9
3 more reps hey its progress
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
An ok w/o did the job low back is SHOT from yesterday LOL
Phill
Wednesday 13Dec06
Clean Movement + RE Upper
Two sessions, early afternoon session, then night session.
Session 1
Drop Snatch
-5@30Kg
-5@30Kg
-5@30Kg
Power Hang Clean
-3@80Kg
-1@90Kg
-1@95Kg
-1@100Kg
-1@100Kg
-1@100Kg
Clean
-3@80Kg
-3@90Kg
-3@95Kg
-3@100Kg
-3@100Kg
-3@100Kg
Session 2 - 815PM start
Bench
8@205
8@205
8@205
11@205
DB Incline Press
2x12@55
2x12@60
0
DB Row
4x8@90
Muscle Snatch
3x12 Bar
Front Hold On Swss Ball
3x60sec
I will post my training logs when i’ll start back next week. I have to contribute more to this already best thread ever on this site.
By the way i got my new suit, it took about 50 minutes to put this bastard, i can only quater squat hahaha it bruises my legs just from putting it. I’ve strectched the suit with weight in the legs area+ 150 pounds of stuff inside , now it fits better. I think i will get a great carryover, Jim wendler was right …the thighter the poly suit are in the hips/buttcock area the more carryover .
Jon
Weds ME Lower-
Snatch Grip DL-
bar x a few
135x3
225x3
275x3
315x3
345x2
Bulgarian Squats w/ 35lb Dbs
3x8
CGHR w/10lb plate
3x6
Shrug
225x8
315x5, 4 (grip limits)
225x8
-chris
Thanks to all who have been posting their training. I’ve been reading this thread a lot lately, and it’s my favorite here on the 'Nation. Oh, how I miss the conjugate system. I will be posting here once I’m done with my current training phase in one month. I have plans to compete in full meets in the near future, and I’ll need all the help and support I can get.
Keep it alive guys, congrats on all the PRs and hard work, and thanks to Mr. Bear and all posters for this thread.
ME bench - decided to stick with only going up to 495 on bench for about a month. just see how many reps i can get once i get there.
bench- index fingers on the rings
0x10
135x5
225x3
315x2
405x2
495x6
decline
495x12
405x15 paused on chest
315x25 touch and go
floor press
405x5
495x3
pec dec
stack x 10
stack plus 100lb plate x 12
drop set to really pump up the pecs for the following pose down. i mixed some chalk with some water and made a paste. i then slathered it over my chest which really brought out the vascularity. i then hit a couple crab poses and called it a day.
meat
Since i was too worry about the suit a squatted tonight (yes i know i’M deloading bla bla) So i’ve done some reps with 135, 225, 275, 315, 395, 405 , form was not great but it’s coming.
All easy stuff. I’ve benched too , since i was not training it ended doing single with 335 pounds… doing curls, around 40 pull ups, row hahah, board presses 225x5x6 alternate between 2-3 board…light stuff since i’M not training you know…
Now i will STOP for at least 5 days
jon
Bro I was trying to be known as the volume guy round these parts damn it but you keep stealing my thunder. 
Nice work meat it’ll be interesting to see how these reps go. Ive been considering much the same as the reps seem to really help my shoulder and strength.
That was some insane pressing well worth it for the pose doan factor in sure. next time bring flour and make pasta or some shit kill two birds with one stone
Phill
[quote]maraudermeat wrote:
ME bench - decided to stick with only going up to 495 on bench for about a month. just see how many reps i can get once i get there.
bench- index fingers on the rings
0x10
135x5
225x3
315x2
405x2
495x6
decline
495x12
405x15 paused on chest
315x25 touch and go
floor press
405x5
495x3
pec dec
stack x 10
stack plus 100lb plate x 12
drop set to really pump up the pecs for the following pose down. i mixed some chalk with some water and made a paste. i then slathered it over my chest which really brought out the vascularity. i then hit a couple crab poses and called it a day.
meat[/quote]
Well look like I have to pick up the progress a bit. Just sent in my entry for a strongman comp a bit earlier, end of March. The others not until july this one does have a DL in it though which is good for me and they are saying its a very high load compared to usual so hopefully I can show up on that event 500lbs for reps. The one im worried about the most is geting the shoulder ready for the log press for reps 230lbs but aill give er a go.
Phill
[quote]Phill wrote:
Well look like I have to pick up the progress a bit. Just sent in my entry for a strongman comp a bit earlier, end of March. The others not until july this one does have a DL in it though which is good for me and they are saying its a very high load compared to usual so hopefully I can show up on that event 500lbs for reps. The one im worried about the most is geting the shoulder ready for the log press for reps 230lbs but aill give er a go.
Phill[/quote]
I’m sure you will kick ass. Strongman looks like the ultimate in strength and endurance. keep plugging away. you are walking the walk. not just talking the talk- like most people.
I’ll be watching…
meat
[quote]maraudermeat wrote:
ME bench - decided to stick with only going up to 495 on bench for about a month. just see how many reps i can get once i get there.
bench- index fingers on the rings
0x10
135x5
225x3
315x2
405x2
495x6
decline
495x12
405x15 paused on chest
315x25 touch and go
floor press
405x5
495x3
pec dec
stack x 10
stack plus 100lb plate x 12
drop set to really pump up the pecs for the following pose down. i mixed some chalk with some water and made a paste. i then slathered it over my chest which really brought out the vascularity. i then hit a couple crab poses and called it a day.
meat[/quote]
Nice workout. Damn.
DE Lower
Box Squat Parrallel
135x6
225x2 4 sets
I was moving these pretty good, made sure my knees were out.
RDL
135x8
225x5
315x10
335x10
315x10
Calves
3 sets
Back Extension
18, 12, 8
The back extension works my glutes a whole lot more than the GHR, I think I’m going to focus on that for a while.
These was short and tough. Those RDL’s are my cardio for the week.
[quote]maraudermeat wrote:
I’m sure you will kick ass. Strongman looks like the ultimate in strength and endurance. keep plugging away. you are walking the walk. not just talking the talk- like most people.
I’ll be watching…
meat[/quote]
Thanks bro Im looking forward to it, it was high time to step up. Like you said quit just the talking.
Now its striking that balance. all the volume I generally do should pay off now.
Phill
[quote]ExNole wrote:
DE Lower
Box Squat Parrallel
135x6
225x2 4 sets
I was moving these pretty good, made sure my knees were out.
RDL
135x8
225x5
315x10
335x10
315x10
Calves
3 sets
Back Extension
18, 12, 8
The back extension works my glutes a whole lot more than the GHR, I think I’m going to focus on that for a while.
These was short and tough. Those RDL’s are my cardio for the week. [/quote]
great job on the workout. just my opinion but if I was doing DE, I would do around 8 sets for the 2 to 3 reps instead of just 4 keeping the rest between sets to about 60 to 90 seconds.
meat