events day
1.12’log c+p(every rep)-1905 2103,2 2003
2.farmers-22550ft 26550ft 28050ft
3.tire-6802, 8,8
4.chain drag-49050ft 54050ft
5.stones-2453 2703 3001,1 all to 52in
[quote]ExNole wrote:
ME Lower
Sumo Deads (Raw)
225x5
315x3
405x1
Belt
495x1 PR
475x1
455x2 PR
These went really really well. I’m super happy about the 495. It’s been a long time coming. After the knees it was a grind, but breaking the floor was easy.
I’m happy with the workout, but I have to figure out the suit business.
[/quote]
NICE PR BRO!!!
Good work Bro and more to come in the new year ahead.
Phill
Well may not be the whole of the problem tghat I had with a ME lower day that was for sghit but it surely is a contributor. Did my weekly weigh in and even with the holiday festive over endulgence I am still down 5 lbs to 235 from just a few weeks back, so well that isnt exactly conducive to making HUGE gains. I suppose its the daddition of the low intensity bike ride to try and bring conditioning up a bit.
Good new EAT MORE 
we’ll see waht w few more weeks bring and hope it was just one of those for shit days that happen.
Have a Blast tonight all but stay alive a the least I wont safe safe as well gotta cut loose and have some fun as well.
Phill
[quote]gags wrote:
events day
1.12’log c+p(every rep)-1905 2103,2 2003
2.farmers-22550ft 26550ft 28050ft
3.tire-6802, 8,8
4.chain drag-49050ft 54050ft
5.stones-2453 2703 3001,1 all to 52in[/quote]
Nice work Gags. I need to get more event work in as well
Keep it up.
You decided if your going to make that Nebraska Meet in July??
Phill
[quote]maraudermeat wrote:
Merry Festivus!! I broke out the pole and am ready for the feats of strength. (wonder if anyone gets that one.)
meat[/quote]
DAMN this has been tearing at me and just remembered better late than never LOL
From Sienfeld right.
I imagine you are the heasd of the household and hope you didnt get wrestled to the ground and pinned, then Layed it on the line and told everyone how they dissappointed you in the poast year LOL and well that the feats of strength went well following the feast and you didnt lose your lunch over exerting your self.
Have a good one bro.
Phill
Sunday- 12/31/06- RE BP- Deload Week
A)45 Degree Incline Bench
(60x8 80x5) 90x8 x8
B1)Unilateral Seated Cable Row
90x8 120x5 105x6
B2)Arm Abducted Ext. Rotation (FreeMo machine)
35x10 40x10 x12
C1)Seated Neutral-to-prone grip curls
45x8 x5
C2)Unilat EZ Bar Wrist Exten
Barx14 x8 x12
C3)Seated DB Lateral Raise
40x10 x8
Notes: Time to break out the Wild Turkey!!! Happy New Years!
-MAtt
[quote]Phill wrote:
gags wrote:
events day
1.12’log c+p(every rep)-1905 2103,2 2003
2.farmers-22550ft 26550ft 28050ft
3.tire-6802, 8,8
4.chain drag-49050ft 54050ft
5.stones-2453 2703 3001,1 all to 52in
Nice work Gags. I need to get more event work in as well
Keep it up.
You decided if your going to make that Nebraska Meet in July??
Phill
[/quote]
i’ll have to see what the funds look like…i would like to, but ill also have to see what other east coast contests are looking like, it’s definitely to my advantage to do shows that are on the heavier side, since i pretty much have one speed, no matter what the weight…lol…like todays farmers 225 is pretty much the same speed as 280, but we’ll see, thats one of the great things about strongman comps, cool to travel around and meet new people, havent many anyone at the 4 contests ive done that wasnt cool as sh**, and bring your a$$ back to md there’ll be one contest in april may and one in august…
ona another note, everyone have a safe and happy new year
A little something for the New Year…
-MAtt
[Moderator Note: Highly recommended!]
[quote]Phill wrote:
maraudermeat wrote:
Merry Festivus!! I broke out the pole and am ready for the feats of strength. (wonder if anyone gets that one.)
meat
DAMN this has been tearing at me and just remembered better late than never LOL
From Sienfeld right.
I imagine you are the heasd of the household and hope you didnt get wrestled to the ground and pinned, then Layed it on the line and told everyone how they dissappointed you in the poast year LOL and well that the feats of strength went well following the feast and you didnt lose your lunch over exerting your self.
Have a good one bro.
Phill
[/quote]
very good my young Jedi…
now how about this one… “you don’t punch a guy in the stomach when he isn’t ready… that’s how Houdini died.”
meat
[quote]Phill wrote:
ExNole wrote:
ME Lower
Sumo Deads (Raw)
225x5
315x3
405x1
Belt
495x1 PR
475x1
455x2 PR
These went really really well. I’m super happy about the 495. It’s been a long time coming. After the knees it was a grind, but breaking the floor was easy.
I’m happy with the workout, but I have to figure out the suit business.
NICE PR BRO!!!
Good work Bro and more to come in the new year ahead.
Phill
[/quote]
Thanks man,
Taking damn near a full week off did me some good.
Good job on those push presses, I think I’m going to try some strict military’s at the end of my workout on tuesday.
Well hope you can make it.
Yes Im with you and tend to lean to HEAVY stuff much more so that particulr meet well prob wont be excellent for me but a hell of a challange. thie one in Iowa Im doing I think will be much more suited to me we’ll see come marh it’ll also be my first.
Oh and yes seems like everyone is cool as a fan and just the experience will be killer.
Hey I cant make the april meet for sure as the one Im doing in Iowa is the last day in march, then they are saying the Kansas Strongest man should be in May I have to do my own state for sure so that makes three meets, the august one fire me the info. the Nebraska is in july but im looking to do 4-5 this year and I need to head back east sometime to shoot the shit with you all and I also left things at grad school.
POlus possiblity of meeting the other crazy fools in that area like MEAT.
Have a good new year,
Phill
[quote]gags wrote:
i’ll have to see what the funds look like…i would like to, but ill also have to see what other east coast contests are looking like, it’s definitely to my advantage to do shows that are on the heavier side, since i pretty much have one speed, no matter what the weight…lol…like todays farmers 225 is pretty much the same speed as 280, but we’ll see, thats one of the great things about strongman comps, cool to travel around and meet new people, havent many anyone at the 4 contests ive done that wasnt cool as sh**, and bring your a$$ back to md there’ll be one contest in april may and one in august…
ona another note, everyone have a safe and happy new year
[/quote]
[quote]maraudermeat wrote:
very good my young Jedi…
now how about this one… “you don’t punch a guy in the stomach when he isn’t ready… that’s how Houdini died.”
meat
[/quote]
Man thats another one thats very familiar but again not coming to me give me a bit to burn this one over. Your taxing brain cells that havnet been used in some time. I may over train.
have a great new years bro
Phill
[quote]ExNole wrote:
Thanks man,
Taking damn near a full week off did me some good.
Good job on those push presses, I think I’m going to try some strict military’s at the end of my workout on tuesday. [/quote]
Yhea than damn off/deload weeks are brutal but seem to pay off.
Thanks Im really having to concentrat on those and making the damn change to conventional DL for strongman but ill get it. I have zero leg drive as of now on the push presses it got a bit better this week but still its like two moves a lil leg jumop then a strict press pretty much, beenm mixing strict pressing and Push we’ll see how it goes.
Best of luck on those militarys im finding they really aid nailing my tris’ hard as well which is a good thing for the benching im interested to see how it translates in time. I know meats crazy strong on the OH pressing so cant be a bad thing, Im just damn glad to be able to put a bar and my BW + over my head again’
’
Happy New Year,
Phill
[quote]Matgic wrote:
A little something for the New Year…
-MAtt
[Moderator Note: Highly recommended!][/quote]
Nice. That was a great little film there, thanks for the link Matt.
Here was Saturday’s pseudo-ME upper workout, my last Westside-ish workout for three weeks.
Decline DB: Worked up to 130 x 3 x 5, then got a double on my 6th set. The 130s are the biggest dumbbells we have in the gym, and this was my first attempt at pressing them, so I suppose it’s a PR!
Seated Cable Row (semi-supinated grip): 260 x 5 x 5.
Close-Grip press (two fingers on smooth): 185 x 12 x 3
Alternating DB Curl (done while standing in front of the mirror, pursing my lips and saying “ooh yeah” with each bicep-rippling rep): 40 x 12 x 3
I did some other, even more embarassing stuff that doesn’t warrant mentioning in this thread. I left the gym with a good pump and a plan to try the 130s for flat presses as a ME movement in a few weeks.
I hope everyone has a great New Year and is less hung over than I.
[quote]Norweige wrote:
Decline DB: Worked up to 130 x 3 x 5, then got a double on my 6th set. The 130s are the biggest dumbbells we have in the gym, and this was my first attempt at pressing them, so I suppose it’s a PR!
I hope everyone has a great New Year and is less hung over than I.
[/quote]
Nice work bro 130 x 3 x 5 isd nothing to scoff at bro nice work. if in the future you need more load just uuse a band as well around your back and the DB’s. it works great with limited DB’s
Phill
ME squat/dead- last time doing front squats for awhile so decided to go balls to the wall.
front squat- paused at bottom
0x10
135x5
225x5
315x3
405x2
495x1
565x1-nailed this one. got really low
box squat- couple of inches below parallel. released hip flexors on box.
225x6
405x6
585x4
leg press- i love doing these after squats becuase it stretches out my lower back.
8 plates x 8
16plates x 8
23plates x 12
sissy hacks-bodyweight only
0x20
0x30
0x40
calves
lower back/hip has been bothering me for awhile. felt like a pinched nerve. have tried everything to remedy the problem. thought it was weak lower abs and have been hitting them hard for awhile but the problem still continued. finally found the problem- I sleep with one of those body pillows between my legs thinking that it would help me sleep better. It has actually been pinching a nerve in my hip causing the pain. I went out of town and didn’t take it with me. my back and hip feel great now. go figure…
meat
[quote]maraudermeat wrote:
ME squat/dead- last time doing front squats for awhile so decided to go balls to the wall.
front squat- paused at bottom
0x10
135x5
225x5
315x3
405x2
495x1
565x1-nailed this one. got really low
box squat- couple of inches below parallel. released hip flexors on box.
225x6
405x6
585x4
leg press- i love doing these after squats becuase it stretches out my lower back.
8 plates x 8
16plates x 8
23plates x 12
sissy hacks-bodyweight only
0x20
0x30
0x40
calves
lower back/hip has been bothering me for awhile. felt like a pinched nerve. have tried everything to remedy the problem. thought it was weak lower abs and have been hitting them hard for awhile but the problem still continued. finally found the problem- I sleep with one of those body pillows between my legs thinking that it would help me sleep better. It has actually been pinching a nerve in my hip causing the pain. I went out of town and didn’t take it with me. my back and hip feel great now. go figure…
meat[/quote]
Your a freak BRO bad ass front squats.
I agree and miss the leg press on thing I dont have here at home YET!!
Go friggin figure. sacrific that pillow burn it is some weird ceremony. LOL To the gods of iron and food.
Keep it up bro.
Phill
RE upper Jan 1st
Shoulder warm up rehab stuff JUST DO IT!!!
All below minimal rest 60 secs
Strict DB OH press
10 x ton
30 x 10
50 x 10
70 x 8, 7, 7/6
Added 5 friggin lbs : ) steps BABY!!!
Left again failed first on last set
Seated Rows
70 x 15
140 x 5
190 x 13, 9 (+3)
140 x 15 (+2)
70 x a LOT
Man I wish everything was progressing as fast as my upper back but that may also be due to elbow feeling better week by week but im actually pulling with my back now.
Dips (wide)
Bw x 24, 11, 9 (+2)
2 more baby that?s 8 reps in three weeks
DB Shrugs
100 x a lot x 3 sets
Ah yhea
Abs/core = cable twisting shoulder drives (LOL had to name them something)50lbs
Pretty much high pullet hold rope at chest rotate and drive shoulder around and to the ground
and DB side bends 100 lbs
Higher rep work lighter load 3 sets of each
No rest just alternate sides
Some light band work for blood flow, chest, back, shoulders, tri?s.
Good w/o fast and well day after new years eve
Lower back must have had more of a taxing w/o then I thought on the horrid ME day I suspect that set of 495 x 6 its tight and sore today and OH BOY I now officially have a 300lb keg well 303lbs for good measure and Bobby is coming over tomorrow so we can attempt to tackle that. See how it goes and how I feel come MER day may have to back off after tossing these kegs around Knowing me prob not though : )
Happy New Years all
Phill
[quote]Phill wrote:
maraudermeat wrote:
ME squat/dead- last time doing front squats for awhile so decided to go balls to the wall.
front squat- paused at bottom
0x10
135x5
225x5
315x3
405x2
495x1
565x1-nailed this one. got really low
box squat- couple of inches below parallel. released hip flexors on box.
225x6
405x6
585x4
leg press- i love doing these after squats becuase it stretches out my lower back.
8 plates x 8
16plates x 8
23plates x 12
sissy hacks-bodyweight only
0x20
0x30
0x40
calves
lower back/hip has been bothering me for awhile. felt like a pinched nerve. have tried everything to remedy the problem. thought it was weak lower abs and have been hitting them hard for awhile but the problem still continued. finally found the problem- I sleep with one of those body pillows between my legs thinking that it would help me sleep better. It has actually been pinching a nerve in my hip causing the pain. I went out of town and didn’t take it with me. my back and hip feel great now. go figure…
meat
Your a freak BRO bad ass front squats.
I agree and miss the leg press on thing I dont have here at home YET!!
Go friggin figure. sacrific that pillow burn it is some weird ceremony. LOL To the gods of iron and food.
Keep it up bro.
Phill
[/quote]
thanks!! It’s going to be hard to go back to back squats for awhile but oh well.
I think i will rig up some sort of loin cloth and then take a shower and not dry off. I’ll grab my tupperware contain of chalk and douse myself in it-smear it into a paste. I’ll then blast some Clutch. Maybe also tie a knee wrap around my head.
I’ll then do my big fat white guy dance- it’s more of a wiggle really.
I’ll break out the propane torch and burn the pillow as I contemplate world peace and anarchy at the same time. maybe i’ll throw in some squat thrusts so the neighbors can see my big hairy ass and junk.
I’m not kidding,
meat
[quote]Phill wrote:
RE upper Jan 1st
Shoulder warm up rehab stuff JUST DO IT!!!
All below minimal rest 60 secs
Strict DB OH press
10 x ton
30 x 10
50 x 10
70 x 8, 7, 7/6
Added 5 friggin lbs : ) steps BABY!!!
Left again failed first on last set
Seated Rows
70 x 15
140 x 5
190 x 13, 9 (+3)
140 x 15 (+2)
70 x a LOT
Man I wish everything was progressing as fast as my upper back but that may also be due to elbow feeling better week by week but im actually pulling with my back now.
Dips (wide)
Bw x 24, 11, 9 (+2)
2 more baby that?s 8 reps in three weeks
DB Shrugs
100 x a lot x 3 sets
Ah yhea
Abs/core = cable twisting shoulder drives (LOL had to name them something)50lbs
Pretty much high pullet hold rope at chest rotate and drive shoulder around and to the ground
and DB side bends 100 lbs
Higher rep work lighter load 3 sets of each
No rest just alternate sides
Some light band work for blood flow, chest, back, shoulders, tri?s.
Good w/o fast and well day after new years eve
Lower back must have had more of a taxing w/o then I thought on the horrid ME day I suspect that set of 495 x 6 its tight and sore today and OH BOY I now officially have a 300lb keg well 303lbs for good measure and Bobby is coming over tomorrow so we can attempt to tackle that. See how it goes and how I feel come MER day may have to back off after tossing these kegs around Knowing me prob not though : )
Happy New Years all
Phill[/quote]
great job on the dumbell presses. baby steps are steps just the same. keep moving forward.
I admire you for being able to do both powerlifting and strongman at the same time. I wouldn’t be able to do it…
meat