[quote]
great workout!! it’s good to see someone taking our advice and making gains with it. keep up the good work. you are definitely getting strong.
meat[/quote]
Thanks man, you guys definitely know what you’re talking about.
[quote]Phill wrote:
gags wrote:
the log was supposedly 220 ona a 12’ log, but i think it was closer to 210-215, as far as weight…depends, been trying to slowly lose some bf but continue getting stronger(ie. clean up diet) so now i’m around 225, was up to a not so athletic 245-250, but that was basically because i knew i was moving back home for a year and there’s no quizno’s around, so i had enough quizno’s for all of us in the 3 weeks before i moved, lol
Good work on the log its my focus as well getting that up with thisn shoulder prob we’ll see I got the load used for the meet OH last week so now its just keep getting better and rep that.
I was going to say I think last time I saw you you were over 225 getting lean as hell huh. I figured at that weight you’d be middle class though (231) not LW im still trying to grasp the classes though seems each meet is different.
Keep it up bro,
Phill
[/quote]
ya i think i was around 230 ish, well under 231 is my weightclass, some shows call it lw some say mw, i believe that uasually 0-231 is lw, 232 and up is heavy weight , then they break it down for scoring into under201, under 231, 231-265, 265+
[quote]Jonathansucks wrote:
ME Squat
BW:176
Gear:suit.belt
1x135x5
1x225x5
1x295x3
1x315x3
1x385x2
1x405x1
1x455x2
1x505x1
1x555xmiss Half way
Ghr
3xbwx12
Pull trough
4xaverage bandx20
reverse hyper(home amde)
5xlight bandx25
Leg curl (average band)
4xavgxfailure
Overhead 25 pounds plate lateral flexion
4x25 poundsx12 each side
Staning crunch band
4xavgx12
Face pull
1xlightx100
That’s it
I’M not far away from a triple+ bw squat.
[/quote]
nice bro-good work, very impressive
[quote]gags wrote:
Jonathansucks wrote:
ME Squat
BW:176
Gear:suit.belt
1x135x5
1x225x5
1x295x3
1x315x3
1x385x2
1x405x1
1x455x2
1x505x1
1x555xmiss Half way
Ghr
3xbwx12
Pull trough
4xaverage bandx20
reverse hyper(home amde)
5xlight bandx25
Leg curl (average band)
4xavgxfailure
Overhead 25 pounds plate lateral flexion
4x25 poundsx12 each side
Staning crunch band
4xavgx12
Face pull
1xlightx100
That’s it
I’M not far away from a triple+ bw squat.
nice bro-good work, very impressive
[/quote]
Definitely, looking good.
Thanks dude, here a link to the 500
Deload week-very light weights
UB
1.High Inc. 10’Log- mini’s doubled6,7,7,7
1b. Pullups-bw4,6,6,6
2.CG bench-1856 2256,6 moved to pinky’s on ring-2256,6
2b. cable rows-1709,9,9,9
some curls and pressdowns
First time doing a full range bench in a while, def. weak as hell off the chest, felt much stronger with CG good thing there’s no bench in Strongman, lol
[quote]Matgic wrote:
Sounds like you’re at a point when you’ve recognized one of your weaknesses. That’s awesome. I think I read once that Louie said that if you move fast enough through the beginning of a lift, it will carry you through any weakpoint.
I think you can keep the jump squats and speed DLs in the same week honestly. Most people do speed squats followed by speed deads on their DE day, so I don’t see why you couldn’t combine the two.
Maybe throw some bands on the bar with the speed deads. Those bands will force you to explode as fast as possible.
Nothing like being lazy on band work and it becoming exponentially harder because of a slow start.
-MAtt[/quote]
For damn sure one of many LOL never ending fix one and we make another. Name of the game.
Do this delaod and back at it. try and hold back a bit I guess on DE days for lower and do more speed etc. LOL
Find it, attack it and fix it Hopefully.
Onward to new weaknesses.
Thanks guys,
Phill
[quote]gags wrote:
ya i think i was around 230 ish, well under 231 is my weightclass, some shows call it lw some say mw, i believe that uasually 0-231 is lw, 232 and up is heavy weight , then they break it down for scoring into under201, under 231, 231-265, 265+[/quote]
HUH Crazy I know the two Im signed up for are different. The Iowa has two middle weight 231 and 265 then two heavies, and a light. Then the Nebraska has three total I think. Guess just have to keep an eye on them.
Phill
[quote]Jonathansucks wrote:
ME Squat
BW:176
Gear:suit.belt
1x135x5
1x225x5
1x295x3
1x315x3
1x385x2
1x405x1
1x455x2
1x505x1
1x555xmiss Half way
…
I’M not far away from a triple+ bw squat.
[/quote]
Nice work Bro.
Looks like we have another volume junkie LOL with all the acc. work join the club 
Keep it up it seems to be working and if it aint broke dont fix it,
Phill
ME Upper-
Chins
bwt x3
bwt+25 x3
bwt+40 x3
bwt+50 x3 PR
Incline DB
70 3x7,5,5
V-grip lat pull
170 3x8
front raise, lateral raise, rear delt raise
20-20-20 w/ 5lb plates (girly, I know…not that there is anything wrong with being girly)
a few sets of reverse curls
ab circuit
-chris
Dec 18th Full Body W/o Deload
goal was to not load the spine and posterior chain, also went in with 1 hour time limit and goal of getting a whole body w/o.
I really cant tell you what I did I can say what I didnt do Nothing with a Barbell or DB All body weight, cable and band. Hit shoulders, thn legs the chest then back and a Little abs nothing much under 15 reps and had some in the tank.
Did find some things I need to hit more often like Lat raises ive been ignoring etc.
Felt Odd not using anything remotely heavy but its all good prob hit it a bit harder on my trip I have to w/o with a freind and she want me to put her through the wringer and show things like friggin breathing squats etc.
Then plan is lower and upper ME day as usual but not go over 80% top finish this week out. Come back ready to roll.
Phill
[quote]chrisr wrote:
ME Upper-
Chins
bwt x3
bwt+25 x3
bwt+40 x3
bwt+50 x3 PR
Incline DB
70 3x7,5,5
V-grip lat pull
170 3x8
front raise, lateral raise, rear delt raise
20-20-20 w/ 5lb plates (girly, I know…not that there is anything wrong with being girly)
a few sets of reverse curls
ab circuit
-chris
[/quote]
Have to say that is one of the oddest ME upper days ive seen Nice work but what was the goal of this w/o.
Phill
Oh forgot my bro runs a bar and gave me a early Holiday gift, two kegs SWEET. Now just need to fill em with sand.
also got a wicked pump and caught a glimps of my fat ass in the mirro LOL ill say Im anything but slim and slender but put a shirt on me and its all good, and what matter now is im getting stronger damn you. LOL
Phill
ME bench-no matter how much I want to, i’m going to lay off flat full ROM bench for awhile. my bar speed is slowing down. going to throw in a DE day after the holidays.
Floor Press
135x6
225x6
315x6
405x4
495x2
565x1
315x28
incline dumbell press paused
140’s x15
140’s x15
pin lockouts (about 6 inches from lockout)
495x6
585x6
elbows out
120’s x 8
130’s x 6 (almost dropped these on my face. was very fatigued.
incline situps - these felt like someone was sitting on my back. need to do more abs!!
meat
[quote]Phill wrote:
chrisr wrote:
ME Upper-
Chins
bwt x3
bwt+25 x3
bwt+40 x3
bwt+50 x3 PR
Incline DB
70 3x7,5,5
V-grip lat pull
170 3x8
front raise, lateral raise, rear delt raise
20-20-20 w/ 5lb plates (girly, I know…not that there is anything wrong with being girly)
a few sets of reverse curls
ab circuit
-chris
Have to say that is one of the oddest ME upper days ive seen Nice work but what was the goal of this w/o.
Phill[/quote]
I guess I just wanted to do a chin movement instead of a press today for my ME. I don’t train for powerlifting so I figured it would be ok. I kind of liked it so I think I will throw it into the rotation every 5th or so ME upper day.
I think that CW or someone said that if you are pressing heavy then you should also be chinning heavy, for the shoulder’s sake.
Me bench with shirt, 6 secs with press command. Competition form
1xbarx10
1x135x6
1x225x5
Put the shirt
1x275x3
1x315x1
1x335x1
1x315x1
1x315x1
Acc 2 board
6x225x6 45 seconds pause
Pull up
3xbwx10
Low band row
1xavg doubledx25
2xavg doubled + mini x12
1xavg doubledx50+
Purple band ext tri’s
10xpurplex 12-25 really short rest till failure
And called it a day
[quote]maraudermeat wrote:
ME bench-no matter how much I want to, i’m going to lay off flat full ROM bench for awhile. my bar speed is slowing down. going to throw in a DE day after the holidays.
Floor Press
135x6
225x6
315x6
405x4
495x2
565x1
315x28
incline dumbell press paused
140’s x15
140’s x15
pin lockouts (about 6 inches from lockout)
495x6
585x6
elbows out
120’s x 8
130’s x 6 (almost dropped these on my face. was very fatigued.
incline situps - these felt like someone was sitting on my back. need to do more abs!!
meat
[/quote]
Man your kickin some serious ass nice work and I hear you on the speed work etc.
And the abs but once I made them a priority the have really seemed to aid my lifts and advance pretty damn quick just doing 3-4 sets each session some damn heavi some light not killing them any particular day so my damn gut isnt fried for the next day and effecting lifts.
Happy holidays
Phill
[quote]chrisr wrote:
I guess I just wanted to do a chin movement instead of a press today for my ME. I don’t train for powerlifting so I figured it would be ok. I kind of liked it so I think I will throw it into the rotation every 5th or so ME upper day.
I think that CW or someone said that if you are pressing heavy then you should also be chinning heavy, for the shoulder’s sake.
[/quote]
Oh have no prob with it and have often worked to a 1rm on chins my self usaully along side a heavy press just wondering if there was a rhyme behind your rythm bro not trying to get down on you nothing wrong with it.
By all means Pull heavy
Phill
Deaload week-very light
LB
1.SSB box squats- 1858,8,8–about 2 inches below parallel
2.Front Squats- 13512 18510
3.GHR-bw8,8
calf work
SSB-forgot how much this works the back, even with the light weights, gonna be using this for a while
Hi guys,
At the start of the new term at school, i’m going on a strength cycle as i’m piss weak. I’m not opting for w4sb as i’m not playing sport so i can really focus on my training. How should i adapt the westside template? Should i just change the DE excercise for an RE one?
Thanks in advance,
Greg