Thanks Phil for the info. You said the fishoils help? I don’t know that much about proteins or supplements. There is so many of them out there that I don’t know which is bullshit and which is good. Thats why I try to eat foods that are healthy and no I don’t do any kind of diet either! I stay pretty busy so I guess I’m fortunate in the way that I burn off the fat fast!! I f you or anybody else know some things to take I’d appreciate the input. The only thing that I do take is a multi vitamin and some joint stuff.
Hey Meat, Your going to kick ass with your numbers!! keep us informed on your progress and train hard and train smart!! I look forward to seeing you in Powerlifting USA Mag. Those numbers will get you noticed very quickly, hell you might be able to get a sponser!! That helps out alot with the cah thats forked out for the meets and room and board if you have to travel!!
DE Bench
Warmup
Bench w/ Doubled Minis
bar x bunch x 2
bar w/ minis x bunch
155x3 x 7 sets, comp, close, clean grips.
These were moving pretty fast. Last time I was using 145. My leg drive is really improving, and my arch is coming along alright, as long as I’m benching with APF form.
Any tips on improving USAPL/IPF bench form? I’m just having trouble getting an arch while keeping my feet flat on the ground.
DB Bench
90x12
70x15
These were tough today, the DE stuff took it out of me I guess.
Seated Row
15,15,12
Short workout today. I’ll have my ME workout sunday, and then I have no idea what I’ll be able to do over the holidays.
Hope all you guys have a merry Christmas.
[quote]ExNole wrote:
suuuperdave wrote:
ExNole
how were those Power Hang Cleans you mentioned?
I only ask because I know you lift more than I do, but a 175 Power Hang is relatively easy for me, and I still focus on speed because I feel that’s my limiting factor. I remember an article titled ‘cleaning up your deadlift’, I can’t remember who was the author, but it was great at pointing out the benefits of increasing your clean and the transfer that had for your deadlift.
The cleans were pretty easy, but I’m still really bad at the o-lifts.
My best power clean is 205, from the floor.
Part of it is just not being very explosive naturally and part of it is just needing to get better at the movement.
You clean around 245 right? [/quote]
I’m around 205 if i’m doing reps from the hang, to 265 if it’s a max from the floor.
By no means are cleans the end all and be all, I just think people can really benefit from the added speed.
[quote]Bryan Chambers wrote:
Hey Meat, Your going to kick ass with your numbers!! keep us informed on your progress and train hard and train smart!! I look forward to seeing you in Powerlifting USA Mag. Those numbers will get you noticed very quickly, hell you might be able to get a sponser!! That helps out alot with the cah thats forked out for the meets and room and board if you have to travel!![/quote]
thanks for the encouragement! we shall see. like you said, gym numbers don’t mean shit. you have to do it at the competition for it to count. i will definitely keep you informed. you do the same. sounds like you are going to have a good year.
meat
what do you guys think the best lockout assistance excerise for deadlift is other than rack pulls?
n3wb
[quote]n3wb wrote:
what do you guys think the best lockout assistance excerise for deadlift is other than rack pulls?
n3wb[/quote]
I would think it depends what your problem is locking the weight out. If you’re having trouble bringing your hips through, then a lot of glute activation and heavy RDL’s and GM’s should be helpful.
If you’re having problems because of a weak upper back, then rows and shrugs seem like a good idea.
There’s also reverse band deadlifts and deads with chains which overload the top of the movement.
EDIT: And what’s wrong with Rack pulls anyway?
No prob bro.
Well sunds like you have the #1 thing largely nailed Diet eating good healthy food. in your case our case dont get super anal IMO eat to perform above all and good healthy food can do that. meat of various kinds, veggies, fruit, good fats like olive oil fatty fish, nuts etc. try and base your diet on real whole foods not processed crap the majority of the time.
Supps. protein I like Metabolic Drive and Use a ton of the Plain Grow! Whey both are awesome and a great price think of them as food. Just an easy way to get protein.
Fish oils Id get Flameout and take the four a day recomended then get a cheaper brand from say walmart, Costco, sams club etc and take another 6-8 this will be great for joints and general health.
Creatine well its cheap and it works just take a tsp a day
Those would be the staples IMO then try things as you have the need. Oh and along with yor multi and joint supps a good chondrotin, MSM, glucosamine supp. Then above all solid Diet. Things like Alpha Male etc can be great dont know if your assisted etc. if the supps to your needs.
Big buzz about beta alanine of late and Beta-7 here I havent had the or taken the chance to give it a good run but sounds promissing.
Nail the dit the fish opil and other good fats they are HUGE for health, creatine, a protein powder for ease of intake, train your ass of and add one thing at a Time after that and see what works for you.
Hope that helps,
Phill
[quote]Bryan Chambers wrote:
Thanks Phil for the info. You said the fishoils help? I don’t know that much about proteins or supplements. There is so many of them out there that I don’t know which is bullshit and which is good. Thats why I try to eat foods that are healthy and no I don’t do any kind of diet either! I stay pretty busy so I guess I’m fortunate in the way that I burn off the fat fast!! I f you or anybody else know some things to take I’d appreciate the input. The only thing that I do take is a multi vitamin and some joint stuff.[/quote]
[quote]ExNole wrote:
n3wb wrote:
what do you guys think the best lockout assistance excerise for deadlift is other than rack pulls?
n3wb
I would think it depends what your problem is locking the weight out. If you’re having trouble bringing your hips through, then a lot of glute activation and heavy RDL’s and GM’s should be helpful.
If you’re having problems because of a weak upper back, then rows and shrugs seem like a good idea.
There’s also reverse band deadlifts and deads with chains which overload the top of the movement.
EDIT: And what’s wrong with Rack pulls anyway?[/quote]
nothings wrong with rack pulls its just I like to train 2-3 times a week an its just not a practical thing to do if you go heavy with them
thanks for the reply
n3wb
DAMN!!! What do you have a degree in Sports and Health Science or what!! Thats awesome you guys know that stuff. Hell you lost me at Hello!!HA, HA, HA!! No seriously, I think you are right I need to experiment a little with some supplements and educate myself on the supplements too!! Thanks again and GOD BLESS everyone and have a great X-MAS!! I’ll be in touch after tommorrows Bench workout!!
[quote]Bryan Chambers wrote:
DAMN!!! What do you have a degree in Sports and Health Science or what!! Thats awesome you guys know that stuff. Hell you lost me at Hello!!HA, HA, HA!! No seriously, I think you are right I need to experiment a little with some supplements and educate myself on the supplements too!! Thanks again and GOD BLESS everyone and have a great X-MAS!! I’ll be in touch after tommorrows Bench workout!![/quote]
LOL no prob bro and if you have any ?'s dont hesitate to ask PM what ever. Have a great w/o and happy holidays.
Phill
By the way I think a bunch of guys from this area Topeka / Kansas City are going to the same NASA meet I might try and make it as well at this point just a spectator. Oh and if your ever up this way drop me a line
I also come to OK at least once a year have family down there wher about are you??
Phill
ME Upper Dec 22nd 06 DELOAD!!
Damn good thing Im deloading about jet lagged as hell today from and travel experience that was supposed to be a nice 2-3 hour experience and turned into 12 hours of JOY!! Crazy how much travel shitty sleep etc can zap you. I don?t think I could have done much more today if I tried and prob ended up injured But went OK for what it was I suppose
Did everything in supersets today just for shits and giggles
Shoulder pre/rehab stuff ex rotations, shoulder horn. etc
1A) OH Press Strict
Bar x ton
95 x 10
135 x 3
185 x 3 (2 set)
Push Press
205 x 3 (3 sets)
Just wanted to practice some solid strict presses and then push presses along with bringing shoulder along Have to say I suck at push pressing and it is more like a Not so strict strict press not much leg drive at all Need much practice
1B) Lat P-Downs Light x a TON
7 sets
2A)Close Grip Bench Press
135 x 10
225 x 5
315 x 1
Sad I don?t think I could have got 315 x 2 today on these if I wanted LOL
2B) Chest supported DB rows
80 x 3 sets of some
3A) DB Decline Bench
80 x 10
100 x 10 (2 sets)
3B)Rope pull downs
90 x 3 sets of some
Few push downs and lat raises
OK day positive note this down week is really making the tendonitis much better tomorrow work on lower body something nothing crazy then following week back at it.
Phill
Damnm just came to a realization. The progress ive made seems slow as hell at times etc and we want MORE now LOL never satisfied. Got to thinking though and its only been a bit over six months since I made the plunge and started lifting and EATING for performance with strongman and PLing in mind.
So 6-7 monthsd of what I now consider serious training and hell Im sitting at a 500 or so sqaut, 615+ DL 350 or so BP with a shoulder prob. Hell Not tooting a horn and not satisfied at all but just putting shit in perspective which is damn hard o do some times and that aint to shabby. now its trying to keep up the progress and see what a few years brings.’
Happy Holidays all and its about the big damn picture/journey and the days. Have to keep both the big and small in perspective and hell aint all bad. if they both go bad time for a change.
Have a good one all
Phill
ME Lower
I didn’t do much, but it was a tough workout.
Warmup
Squats
barx bunch x 2
135x8
225x4
225x4
275x1
335x1
385x1 Easy but about an inch high
385x1 Hard but about 2 inches high
365x1 Depth was good
Not quite a PR, but I’ll get it next time.
Pin Pull 2" Below the bottom of the knee.
225x5 Sumo
315x5 Conventional
405x3 Con.
455x1 Con.
495xMISS Con. Couldn’t get it started.
495x1 Sumo
505x1 Sumo
515x1 Sumo
These were tough as hell. I think I;m working through my sticking point problems.
Back Raise
20,20,20
Called it a day.
Hopefully I can get in two or three good sessions next week.
deload week, very light full body session fri :
ghr’s, bench, db rows, hammer rows, cleans, front squats, and some other things…god i cannot wait until sunday’s events day, finaly going heavy again, deload weeks are very boring, but i do feel sort of “refreshed”,
[quote]Phill wrote:
Damnm just came to a realization. The progress ive made seems slow as hell at times etc and we want MORE now LOL never satisfied. Got to thinking though and its only been a bit over six months since I made the plunge and started lifting and EATING for performance with strongman and PLing in mind.
So 6-7 monthsd of what I now consider serious training and hell Im sitting at a 500 or so sqaut, 615+ DL 350 or so BP with a shoulder prob. Hell Not tooting a horn and not satisfied at all but just putting shit in perspective which is damn hard o do some times and that aint to shabby. now its trying to keep up the progress and see what a few years brings.’
Happy Holidays all and its about the big damn picture/journey and the days. Have to keep both the big and small in perspective and hell aint all bad. if they both go bad time for a change.
Have a good one all
Phill[/quote]
Good post, Phill. I think it’s easy to forget about the progress we’ve made until we really take a look back to a year or two previous and realize the huge transitions.
Enjoy the holidays everyone!
-MAtt
[quote]gags wrote:
deload weeks are very boring, but i do feel sort of “refreshed”, [/quote]
Man I hear you 100%
Saturday- 12/23/06- RE BP- Very High Vol
A)Incline DB Bench (45 degree)
(65x5 75x3 85x2) 95x5 x5 x5 90x7
B1)Tate Press (incline elbows out exten)
40x6 35x8 x10
B2)Seated Cable Row (Wide Neutral Grip)
195x8 225x7 x6 x7 x6
B3)1 Arm Cable Tri Extension
some light weightx45 x20
C1)Kneeling Cable Rear Delt Flys
7.5x15 12.5x12 x10
C2)Seated Curl (neutral to supine grip)
40x8 x8 45x6
C3)Cable External Rotation (arm abducted)(FreeMotion machine)
35x10 x8 x9
C4)Wrist Extensions
8lb DB btw first 2 fingersx7
FreeMo Cable Machine 25x8 x8+5
Notes: Didn’t feel all that strong today so I decided to scrap the 5x5 plan for Incline bench.
Elbows started aching a little so I did some lighter tri work to get the blood flowing in there.
In other new, my right foot is still hurting pretty bad. I’m doing my best, but it’s hard to resist not dancing. I’m gonna make an appt with an orthopedic doctor on Tues.
-MAtt
Bench day!
135x10
225x7
315x5
405x5
500x5 4 boards and my new Titan Katana bench shirt for all liftsat 500 and over
550x2 4 boards
550x2 2 boards
550x2 1 board with 2 sec. pauses. This was a new pr since I hurt my shoulder!
Tricep push downs stack x10
stack x10 +25lb plate.
stack x10 +35lb plate
stack x10 +45lb plate
Latpulls stack x10
stack x10
stack x10
stack x10
went home and iced my shoulders and took my Mobic for the pain and inflamation! BWT 238