lookin solid bro, and yes ipods are a must if ur gym plays shity music
[quote]bignate wrote:
lookin solid bro, and yes ipods are a must if ur gym plays shity music[/quote]
meh, I prefer quiet when I lift. They keep the radio pretty low so I can ignore it.
I mostly use my ipod for reading/connecting to my car while I drive.
I don’t want to brign it anywhere where I could smahs it easilly, I’m nearly always listening to music.
[quote]zephead4747 wrote:
DC leaning over rope cable rows
whateverxwhateverxwhatever
just playing around with this movement
[/quote]
How come you’re doing those? That’s not really a strength-exercise (if we’re talking about the same thing), it’s used for advanced (bodybuilders) to get their lat-spread up big time. Unless you meant something else.
Usually one can’t use much weight on them at all if they’re done correctly.
Don’t see how those would benefit you at this stage and in pl though?
[quote]Cephalic_Carnage wrote:
zephead4747 wrote:
DC leaning over rope cable rows
whateverxwhateverxwhatever
just playing around with this movement
How come you’re doing those? That’s not really a strength-exercise (if we’re talking about the same thing), it’s used for advanced (bodybuilders) to get their lat-spread up big time. Unless you meant something else.
Usually one can’t use much weight on them at all if they’re done correctly.
Don’t see how those would benefit you at this stage and in pl though?
[/quote]
It’s not really for powerlifting, I have shitty, and I mean SHITTY back width. I love powerlifting, but I need to get fucking huge too.
I’ve decided to fuck RE work for now. I can’t make it to my meet this saturday (work). But I have another one soonish. I need to be my strongest then. Benching 3 times every two weeks shouldn’t fuck me up to bad, My joints are feeling better. I’ll be cycling assistance work more.
[quote]DickBag wrote:
nice progress zephead, your getting some good strength gains keep it up man.
[/quote]
thanks dickbag.
[quote]zephead4747 wrote:
I’ve decided to fuck RE work for now. I can’t make it to my meet this saturday (work). But I have another one soonish. I need to be my strongest then. Benching 3 times every two weeks shouldn’t fuck me up to bad, My joints are feeling better. I’ll be cycling assistance work more.[/quote]
you mean 3 ME sessions every 2 weeks , with no RE session ?
I’ve done that already ; felt pretty good . my upper body recovers pretty good as long as I avoid certain movements . I’ve thought about doing an entire 3 week cycle like that .
[quote]marlboroman wrote:
zephead4747 wrote:
I’ve decided to fuck RE work for now. I can’t make it to my meet this saturday (work). But I have another one soonish. I need to be my strongest then. Benching 3 times every two weeks shouldn’t fuck me up to bad, My joints are feeling better. I’ll be cycling assistance work more.
you mean 3 ME bench sessions over 2 weeks , with no RE session ?
I’ve done that already ; felt pretty good . my upper body recovers pretty good as long as I avoid certain movements . I’ve thought about doing an entire 3 week cycle like that .
[/quote]
yup, I was thinking about
finishing my 3 weeks on block pressing, then regular bench until my meet.
I think I should be pretty strong of my chest now. I will hopefully be able to do a lot of 1-3 board presses in the 3-8 range.
however, I want to hear what tribunaldude has to say about upper body hypertrophy, as I’m lacking in it.
So about those videos…
[quote]detazathoth wrote:
So about those videos…[/quote]
Sumo dead video on wednesday, I swear.
Today:
they made me lift in gym, bogus.
bench
135 5x5
DB bench
70x13
front squat
135 x5x
back squat
5x5
After school
(I was not 100%)
block press
I’m not even going to post this no prs
1 board
135x5
155x5
175x5
185x3
205x1
205x1
185x2
3 board
135x5
155x5
185x3
185x2
DB shoulder press
30x10
40x10
50x13
machine rear delts
vids will wait till thursday. I’m pushing my DL session back a day so I can lift with people who can take my video.
Just for you, detty.
[quote]DickBag wrote:
zephead4747 wrote:
vids will wait till thursday. I’m pushing my DL session back a day so I can lift with people who can take my video.
Just for you, detty.
and me…[/quote]
I thought that was assumed?
I think I’ll be doing conventionals instead of sumos though. I SHOULD have my centurion next week, so I’ll be pulling (and learning to pull) in that until my meet.
sorry guys, will have to wait for tomorrow’s session to get a vid, my partner had to go home right away after school, and he lives a ways away so I couldn’t give him a ride home.
I have the camera in my car tho, so when I have a camera guy there will be a video.
Today:
Deadlift:
315x2
365x1
405x1 fast and easy
so I got cocky
435x0 a few inches up, must be getting stronger…
405x1
385x2
365+heavy chainsx2
most volume pulling in forever.
t bar rows
1 platex5
2x5
2 and a quarterx5
3x8
end of the bar kept coming up
GMS:
got my form down!
95x5
135x5
155x5
175x4
zephead4747 rdl powershrug thing:
225x10
275x5
315x3
my low back was teh limiting factor…
incline db curls
25x20
35x16PR
cable curls
pumping, that is all.
So I was thinking…
ME squat:
-ME squat variation
-front squat or power squat
-good mornings
-glute hams
-leg ext
ME bench:
-heavy bench
-low boards
-shoulders
-rows
DE squat:
-DE squat
-SE or DE deadlift
-leg press
-glute hams
DE bench:
-DE bench
-high boards
-Rows
-vertical pull variation
-rear delt flys
-gunz
opinions? I will probably give this a go.
[quote]DickBag wrote:
detty is going to get blue balls when he hears about the lack of videos.
if you want to try something stupid and pointless i can recomend it. you could set the pins of the rack high so that you can just pick 435 off, and then go down with it, bounce it off the floor and barely deadlift it that way.
i did that before, and i ended up doing 3 reps touche and go of a weight that i couldnt even pick off the floor once.
its because your adding energy on the way down. which is pointless in deadlifting, but maybe its good for building mass/strength somehow which indirectly helps.
maybe not.
just thought id say that for the hell of it.
[/quote]
Sounds intersting, I don’t have pins though, I have to pull with the weights on boxes if I want to shroten the ROM.
[quote]zephead4747 wrote:
So I was thinking…
ME squat:
-ME squat variation
-front squat or power squat
-good mornings
-glute hams
-leg ext
ME bench:
-heavy bench
-low boards
-shoulders
-rows
DE squat:
-DE squat
-SE or DE deadlift
-leg press
-glute hams
DE bench:
-DE bench
-high boards
-Rows
-vertical pull variation
-rear delt flys
-gunz
opinions? I will probably give this a go.[/quote]
looks close to a standard WS template , except the back-to-back ME days
[quote]marlboroman wrote:
zephead4747 wrote:
So I was thinking…
ME squat:
-ME squat variation
-front squat or power squat
-good mornings
-glute hams
-leg ext
ME bench:
-heavy bench
-low boards
-shoulders
-rows
DE squat:
-DE squat
-SE or DE deadlift
-leg press
-glute hams
DE bench:
-DE bench
-high boards
-Rows
-vertical pull variation
-rear delt flys
-gunz
opinions? I will probably give this a go.
looks close to a standard WS template , except the back-to-back ME days
[/quote]
meh, that’s not the exact order, just what each day is. I will start my week with the ME bench because I want to be my freshest for benching, because I suck at benching.
edit: maybe not… we’ll see. the pulling might make my back too sore for my ME session which has only two day’s of rest in between them.
I remember someone posting about the SE method on these forums a while back, but I can’t find any information on it anywhere.
anyone got any intel to share? I have an idea, but idk if it will do right or wrong.
I was planning on doing doubles with 385 or 365+chains for 4-5 sets until that got to easy and upping the weight, and so on.
also do I base my speed work off of a new max whenever I hit a new weight? How do I add weight to my speed work?