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Eric's Log

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Pemdas Posts: 973 Joined: 2004/07/22	2007/12/20, 09:20 AM That completely depends on how you squat. I have never maxed out on GMins, but if u have a really wide stance with a low bar position it is going to be much closer your squat than if you squat narrow with higher bar position.
ecle5c Posts: 1,312 Joined: 2003/07/10	2007/12/21, 04:52 PM 12/21 Not sure what to call it, but it takes the place of a RE upper. Dips 25x10x4 WG pullups 25x6x3 DB Press 45x10x3 T-Bar Rows 70x10x4 CG Bench 135x6x3
ecle5c Posts: 1,312 Joined: 2003/07/10	2007/12/26, 08:42 AM 12/23 - 12/24 I bought an olympic weight set for my basement. Now all I need is a rack and a bench and I can do most of my workouts in my basement. It came with 300 pounds of weight, I bought 2 extra 45's though so I can DL. Anyway, I did some random work both days. 12/23 Overhead squats 45x10 95x8x2 115x8 BB Lunges 135x6x3 Bulg split squats 25 in each hand X6x3 Really just getting the hang of these Then I just screwed around and did some snatches and cleans for the hell of it.
ecle5c Posts: 1,312 Joined: 2003/07/10	2007/12/26, 08:47 AM 12/24 Military Press 95x8x3 Haven't done these in a while, need to up it to 115. DB Row 45 (plate in each hand) X6x4 Clean and Press 115x6x2 BB Curls 75x8x3 BB Scap Rows with pause at top 95x6x4
ecle5c Posts: 1,312 Joined: 2003/07/10	2007/12/28, 09:19 AM 12/27 Back to the gym.... Box Squats 45x20 95x10 135x3 165x3 195x3 230x3 255x1 275x1 275x1 SLDL DBs 55x6x4 Light, but a 412 type tempo. Really good stretch Hyperextensions 25x8x3 Heavy decline twists 3 sets with heaviest medicine ball, about the size of a basketball. I don't really like these so much, but hyperextensions, GMs, SLDLs are really the only low back work I get...I guess I can do pull-throughs. But my point is no reverse hyper or no GHR so I'm kind of limited. Any good suggestions.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/12/28, 01:13 PM Deadlifts? Good mornings? -------------- SQUAT MORE ~Jesse Marunde Blood Guts Sweat Chalk
ecle5c Posts: 1,312 Joined: 2003/07/10	2007/12/28, 01:43 PM I listed GMs, but I was thinking more as an accessory exercise. I find it hard to DL after squating, very demanding on my body. Maybe I could do it second after my main DE lower movement.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/12/28, 04:51 PM Then you still have 3-4 good exercises right there. Add in variations... Good morning rack good morning wide stance good morning sl good morning olympic good morning sldl rdl pull throughs Add chains, bands, change in stance, etc, to any of these and you have even more. What more could you ask for? And through it all, despite all the different exercises you could use, I'd recommend you pick 3-4 that you get the best results from and rotate them. -------------- SQUAT MORE ~Jesse Marunde Blood Guts Sweat Chalk
ecle5c Posts: 1,312 Joined: 2003/07/10	2007/12/31, 08:22 AM 12/29 RE Upper Dips 35x10x3 WG Pull Ups 25x6 25x6 25x6 25x4 (Cheated to get the last two) I am going to stick with 25 lbs one more week. I'm thinking of an 8, 8, 6, 6 group of sets. DB Press 45x8x4 T-Bar Row 90x6x3 CG Bench - hands further apart 135x6x4
ecle5c Posts: 1,312 Joined: 2003/07/10	2008/01/03, 08:53 AM 1/2 DE Lower By the way, have I mentioned I hate New Years with a passion. All of the people come in with their resolutions and take up space and racks and benches. Good thing today was leg day or I may have just left. Tomorrow is ME upper.....man that is going to suck. Anyway, here's the work out. Front squats 45x10 95x8 135x8 135x8 135x8 135x8 The racks were taken so I had to use a bar on the floor. I had to powerclean it up, place it on my shoulders, re-situate my grip and then start my sets. After I had to reverse to set it down....sort of annoying but oh well. GMs 135x8 135x8 135x8 135x6 Pull-throughs 140x12 140x12 150x12 I was going to do ab work, but that was almost as crazy as the cardio area. Instead I did some tests that Steve recommended so I can try to figure out what is wrong with my hip/back. It isn't keeping me from doing any lifts, but I'd like to keep it that way.
Pemdas Posts: 973 Joined: 2004/07/22	2008/01/03, 09:37 AM You not really doing a dynamic effort day. I don't really care about the semantics because I know what your are doing, but that might be confusing to someone reading your log that doesn't understand.
ecle5c Posts: 1,312 Joined: 2003/07/10	2008/01/03, 01:26 PM Would RE lower be a better name? Does dynamic generally just refer to working on speed, acceleration, and general explosiveness I guess? I used to do more speed bench and DE type box squats (10 sets of 3 with 50-60% 1rm) but never really got much value out of those. I switched up to more reps per set with more of a 70% 1rm or so and have found much better results thus far.
Pemdas Posts: 973 Joined: 2004/07/22	2008/01/03, 01:42 PM Yes, R(epetitive)E(ffort) is a better name because that is what you are doing. Speed work is tricky. I definitly get a lot out of it, but most people do it wrong. My legs sometimes shake after my speed work. I am sort of working with a kid right now. He says that he doesn't feel like he gets a workout from speed work. This is clear indication that something is wrong. In his case, he is having trouble moving the weight as fast as he should. Most people will lift the weight just enough to get it up or maybe a little more and think that they are moving fast. The reality of it is that they aren't. If you can do 300lbs for a 1RM then you should be applying 300lbs of force to the bar even when it is at 60%. Now, don't get me wrong, this is tough to do and I didn't really get the hang of it until I had done for a month or 2. Regardless, rep work is a fine alternative.
Pemdas Posts: 973 Joined: 2004/07/22	2008/01/03, 01:48 PM On another note. I really think that you will see good results from doing triples on your ME upper days. The reason is that I don't think you have neural development to fully benefit from singles. In other words you are probably only requiting like 60%-70% of your muscle fibers. Triples will help you active more and give you more practice. I am not saying never singles, just consider doing more triples.
ecle5c Posts: 1,312 Joined: 2003/07/10	2008/01/03, 04:17 PM I've thought about that as well. How would I structure that though? For example a 200 lb. bench 1rm (not currently doing bench, but just for discussion). My 3rm for this would be somewhere around 180-185 most likely. 45x10 95x8 120x3 135x3 150x3 165x3 180x3 190x3 (probably would fail after 1-2, but it would be a PR attempt) 170x3 160x3
ecle5c Posts: 1,312 Joined: 2003/07/10	2008/01/03, 04:19 PM Or would I start more like: 45x10 95x8 125x5 140x5 155x5 170x3 185x3 170x3 160x3 Basically would I do strict sets of 3, or start with something like 5 and move down to 3 similar to doing triples and moving to singles.
Pemdas Posts: 973 Joined: 2004/07/22	2008/01/03, 04:25 PM 45x10 95x5 120x3 135x3 150x3 165x3 180x3 I like it up to here. I would not make a 10lb jump. If 180 was easy( no stopping half way or straining until your eyes are blood shot) then I might add 5lbs and try for one more triple or I might just try for another triple at the same weight. Otherwise, I would just stop. There is no need to do any more sets. I tend to do more sets when I do singles to get 3+ reps in at 90%, but a 3RM is basically 3 reps at 90%.
Pemdas Posts: 973 Joined: 2004/07/22	2008/01/03, 04:31 PM If you need to estimate your 3RM it is usually about 90% of your 1RM. I would round down if it is not a multiple of 5.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2008/01/03, 06:55 PM I'd round down for you, up for him. At a 200lb 1rm, remember that he is probably better at reps than at getting maximal neural drive on a single attempt. ============ Quoting from Pemdas: If you need to estimate your 3RM it is usually about 90% of your 1RM. I would round down if it is not a multiple of 5. ============= -------------- SQUAT MORE ~Jesse Marunde Blood Guts Sweat Chalk
ecle5c Posts: 1,312 Joined: 2003/07/10	2008/01/07, 08:40 AM 1/4/07 ME Upper Incline Bench 45x10 95x8 115x3 125x3 135x3 145x3 155x3 165x2 - missed #3 Flat DB Bench 65x6x3 Seated Row 140x8x4 Supersetted with face pulls 70x8x3 DB Shrugs 65x10x5
ecle5c Posts: 1,312 Joined: 2003/07/10	2008/01/07, 08:47 AM 1/5/07 ME Lower Box Squats 45x10 95x10 Short pause on the box 140x3 170x3 200x3 220x3 Touch and go 240x3 - Rep PR 260x1 280x1 300x1 - PR! - My squat PR is 295, I haven't maxed box squats in about 2-3 months. Last time it was somewhere around 260 so this is huge progress. DB SLDL 60x6x3 Weighted decline twists 3 sets with medicine ball tossing to partner Skipped the hypers this week. I am doing a lot of work that is tearing up my lower back and don't want to make my nagging injury any worse.
ecle5c Posts: 1,312 Joined: 2003/07/10	2008/01/07, 08:50 AM On a side note, I actually dropped 4 pounds over the holidays. I got sick for two days just before Christmas and didn't eat much for those two days. Other than that I just didn't eat a bunch of crap this year (cookies, cakes, pies, etc.). I was actually a little pissed. Being more of an ectomorph body type it is difficult to gain weight even eating 3000-3500 calories a day. My maintenance is somewhere around 2500 or so I calculated. Anyway, just a rant. I'm pissed because I am hoping to gain as much muscle as possible over the winter here but the scale is staying put. Strength is still increasing though so it isn't a total loss.
ecle5c Posts: 1,312 Joined: 2003/07/10	2008/01/08, 08:44 AM 1/7 RE Upper Dips BWx10 45x10 45x10 45x8 10 sec rest 45x2 WG Pull-ups 25x8 25x6 25x6 25x4 - some kid literally ran into me while I was doing pull-ups. This killed my focus and screwed my set up. Overhead DB Press 50x6 50x6 50x6 T-Bar Row 100x6 100x6 100x6 CG Bench 145x6 145x4 145x4 145x4 My triceps were absolutely fried after by this point. I was shooting for 145x6x3, but I was only able to push out 4 reps each set so I did an extra set.
ecle5c Posts: 1,312 Joined: 2003/07/10	2008/01/11, 08:18 AM 1/10 RE Lower Front Squats 45x10 95x10 145x6 145x6 145x6 145x6 GMs 45x8 95x6 145x6 Leg Extensions 90x12x3 Not sure why I did these, but my quads felt them very well. Heavy Abs - decline sit ups with 25 lb. weight. 145x6 145x6
ecle5c Posts: 1,312 Joined: 2003/07/10	2008/01/14, 09:23 AM 1/12 ME Upper Incline Bench 45x20 95x6 115x3 125x3 135x3 145x3 155x3 165x2 +1 w/ spotter Missed #3 again at 165 but the first two felt much better, and 155 pretty much flew up. Flat DB press 70x6 70x6 70x5 My left arm started lagging on #6. I had asked a guy to spot me who I've seen around the gym before so he didn't look like a noob. I always spot someone with dumbbells on both arms to make sure they remain in line with each other. This guy spotted only my left arm which completely threw me off balance, I dropped the dumbbell in my right arm out to the side but since I was basically twisted the one in my left arm fell into me and gave me a huge f'in bruise where it hit me right where my shoulder and chest meet. Man that shit hurt. Seated Row 160x6x3 Face Pulls 70x10x3 DB Shrugs 70x6x5
ecle5c Posts: 1,312 Joined: 2003/07/10	2008/01/15, 10:05 AM 1/14 ME Lower Box Squat - I used a box that was about an inch or so lower than the one last week. The one I wanted to use was being sat on by some kids so I said F'it and just used another one. 45x15 95x8 Start slight pause 135x3 165x3 195x3 225x3 End pause, touch and go 255x3 285x1 305x1 - 5lb PR, felt good, probably had 5-10 more but I'm trying to stop myself from failing at the end of every ME day. 275x1 DB SLDL 70x8 75x8 70x8 Back felt good today, I've been having some low back/hip pain on my right side so sometimes I take it easy or cut out a movement like this. Today felt great though. Heavy ab work Decline twists - 3 sets Rope crunches/pulldowns - whatever you call them 3 sets Hanging leg raises - 3 sets
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/01/15, 10:07 AM good work... are you using a belt at all?
Pemdas Posts: 973 Joined: 2004/07/22	2008/01/15, 10:31 AM sweet dude...3 plates is right around the corner.
ecle5c Posts: 1,312 Joined: 2003/07/10	2008/01/15, 12:44 PM Yep, I put the belt on around 250 or so. It's a cheap one I bought for $20-30 at the local sporting goods store. My new goal is to do a full muscle up after watching Menace's video.
	2008/01/15, 02:23 PM Highly recommend Inzer 13mm Lever Belt. One of the best lifting investments you'll make. I would focus on explosive (DE) pull ups if your goal is to do muscle ups. try to touch the bar to the lower chest or upper abs. Once the speed slows down during a set I would stop and rest and repeat when the speed can be maintained again. Pressouts over the bar also will help you..
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/01/15, 03:18 PM i like my elitefts power belt 13mm. its amazing, but i dont know how it compares to the Inzer menace recommends..
Pemdas Posts: 973 Joined: 2004/07/22	2008/01/15, 03:41 PM I have the 13mm inzer...its good shit.
ecle5c Posts: 1,312 Joined: 2003/07/10	2008/01/16, 08:52 AM 1/15 RE Upper Standing military press 50x8 100x6 90x6 90x6 90x6 Wow, I discovered that I am piss weak overhead. I really need to bring this up. These were some pretty humbling numbers. Is there a huge difference between standing and seated military press that help explain this? Explosive pull-ups to top of abs (working on a muscle up) bwx8 bwx6, 5 sec rest did 2 more bwx6 I did these as Menace recommended and stopped when my speed started to suffer. Incline skulls 70x8x3 Wide grip seated rows - I grip the bar about as wide as my bench grip Didn't know where to start 80x6 - too easy 110x6 - too easy 130x6 130x6 130x6 130x12 - the last 4 or so I started to swing a little but I was just banging out reps Fly/Rear Delt machine superset Rear Delt: 40x8 Fly:90x8 Repeated 3 times I haven't done flyes in a long time, I wasn't going for a real heavy weight just a good stretch and as quick as possible from that.
ecle5c Posts: 1,312 Joined: 2003/07/10	2008/01/16, 08:53 AM I also did 2 sets of standing arnold presses at the end because I was so mad about my weak military press.
Pemdas Posts: 973 Joined: 2004/07/22	2008/01/16, 09:19 AM Dude, your only 155? I might not be saying this if you were 4'10, but you are 5'10. EAT SOME FIGGING FOOD. You training will explode if you start gaining weight. I think part of the reason that you are still seeing progress is that you are slowly becoming more neurally efficient at the big lifts. While this is good, you need to pack on some slabs of meet. I am not saying that you have to gain 20lbs in a month, but you should be gaining at least 1lb ever 1-2 weeks. At 5'10 even 180 is light for a powerlifter.
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/01/16, 11:03 AM SKWATS AND MILKZ!
ecle5c Posts: 1,312 Joined: 2003/07/10	2008/01/18, 08:23 AM 1/17 RE Lower Sumo DL 135x6 185x5 225x4 225x4 225x4 225x4 Lunges 45x6x3 Leg Curl superset with extensions below 70x10x3 Leg Extension 110x10x3 Standing crunch 3 sets
ecle5c Posts: 1,312 Joined: 2003/07/10	2008/01/18, 08:30 AM I'm starting a new 3 week cycle, here's my plan: ME upper Floor Press Incline DB press CG Pulldowns Standing face pulls 3-pt DB Row Lateral raises ME Lower Box Squats - 1.5-2 inches lower than last cycle RDL Lots of ab work RE Upper Standing military press Speed pullups (at end of 3 weeks I'll go for a muscle up) WG seated rows Incline skull crushers Rear delt/fly superset RE Lower Sumo DL (may switch these with GMs from the pins) Lunges Leg curl/extension superset abs I think I need some help on the lower body days, they seem light. Upper body I am trying to focus on shoulders, triceps, and abs. Lower body I have been trying to focus on hams and low back but have really beat up my low back. I'm trying to avoid a lot of volume for it this cycle.
Pemdas Posts: 973 Joined: 2004/07/22	2008/01/18, 09:06 AM I think you need more volume. I always see like 3 sets of 6 or 8. Try for like 5 sets 5-10 on your accessory stuff. You could add in light(Sets of 15-20) back raises to work the lower back and help it recover. If the lower back is fired don't forget about the leg press. It gets a lot of hate, but it is still and option especially for accessory work.
ecle5c Posts: 1,312 Joined: 2003/07/10	2008/01/18, 12:49 PM Ok, revising lower body days after more thought. ME Lower Box Squats Lunges - 4 sets Pull-throughs 4 sets Ab work RE Lower Leg Press - 5-6 sets RDL - 4-5 sets Back Raises - 2 sets high reps (Good advice Pemdas) ============ Quoting from ecle5c: I'm starting a new 3 week cycle, here's my plan: ME upper Floor Press Incline DB press CG Pulldowns Standing face pulls 3-pt DB Row Lateral raises ME Lower Box Squats - 1.5-2 inches lower than last cycle RDL Lots of ab work RE Upper Standing military press Speed pullups (at end of 3 weeks I'll go for a muscle up) WG seated rows Incline skull crushers Rear delt/fly superset RE Lower Sumo DL (may switch these with GMs from the pins) Lunges Leg curl/extension superset abs I think I need some help on the lower body days, they seem light. Upper body I am trying to focus on shoulders, triceps, and abs. Lower body I have been trying to focus on hams and low back but have really beat up my low back. I'm trying to avoid a lot of volume for it this cycle. =============
ecle5c Posts: 1,312 Joined: 2003/07/10	2008/01/18, 12:52 PM On RE day I'll do some calf work and one ab exercise for 3-4 sets.
Pemdas Posts: 973 Joined: 2004/07/22	2008/01/18, 01:28 PM I meant for the leg press to be an accessory movement not the main lift of the day. I would still DL or Squat for the main movement, probably DL, since you are already squatting. You don't have to go super heavy. Maybe like a 3x5-6 with something around 65%-80% 1RM. focus on form, technique and explosiveness. You can still try to up the weight each week. I would probably also switch RDL with the pull-throughs. So... ME Lower Box Squats RDL - 4-5 sets Lunges - 4 sets Ab work RE Lower Sumo DL 3x5-6 Leg Press - 5-6 sets I would do one or the other, but not both. Pull-throughs 4 sets Back Raises - 2 sets high reps (Good advice Pemdas) Ab work
Pemdas Posts: 973 Joined: 2004/07/22	2008/01/18, 01:35 PM Hear is my though process. The RDLs should be the main supplemental movement for your squat. This the best hamstring builder if don't have a real GHR. Plus, it is almost redundant to do this after sumo pulls. I suggested swapping the pull-throughs to a different day because the RDLs are already lower back intensive. Leg Press should never be a main movement and I just think that you will benefit from the practice of doing deads. Pull-throughs and back raises are pretty much redundant movements. I suppose you could to one set of 20 with each movement if you wanted.
ecle5c Posts: 1,312 Joined: 2003/07/10	2008/01/22, 09:08 AM 1/21 ME Upper CG Bench - I was planning for floor press but all the racks were full and both guys had just started. I'll be doing CG bench as my ME this cycle instead. 45x20 95x8 115x3 125x3 135x3 145x3 155x3 165x1 175x1 185x0 165x1 Incline DB 55x6x4 3-pt Row. 65x8 70x8 70x8 70x8 CG pull-downs 130x12 130x12 110x12 Standing face pulls 60x12x3 My current 1rm bench is 195, today I was able to CG bench 175 pretty easily I'll increase that next week. Is it strange that I can CG bench about 90% of my bench 1rm? I find that strange especially since I have long skinny arms. I realize that I talk a lot about weaknesses and my biggest one is that I just need to get stronger all over, but any thoughts on this?
wrestler125 Posts: 4,619 Joined: 2004/01/27	2008/01/22, 08:30 PM i got good results out of wide grip. I'll probably do more of it in a few weeks. Most of the people that talk about the bench being 90% triceps compete in a shirt, and double ply at that. As for flyes, sheiko writes them into programs, and as far as I'm concerned he's the best powerlifting coach alive. -------------- SQUAT MORE ~Jesse Marunde Blood Guts Sweat Chalk
ecle5c Posts: 1,312 Joined: 2003/07/10	2008/01/23, 08:27 AM 1/22 ME Lower Box Squats 45x10 95x6 135x3 165x3 195x3 225x3 255x1 285x1 315x0 285x1 I just missed the 315. The box I'm using this cycle is 1-1.5 inches lower than last cycle so I'd have had it with the last height. RDL 205x6x5 Lunges 40x8x4 Standing crunches 3 sets Decline situps 3 sets
ecle5c Posts: 1,312 Joined: 2003/07/10	2008/01/25, 08:39 AM 1/24 RE Upper Standing military press 45x12 90x6x4 I wasn't able to progress with these this week, they were just as hard as last week. We'll see how next week takes me. Speed pullups bwx8x3 Incline skull crushers 80x8x4 Seated wide grip row 140x8x4 130x12 RD/Fly superset RD 50x8x3 Fly 100x10x3
Pemdas Posts: 973 Joined: 2004/07/22	2008/01/25, 09:28 AM Looks like you did more than last week on the OHs. It is hard to go up 5lbs a week when you are at 90lbs. When I am in situations like this I do the following. Session 1 90x3x6 95x6 Session 2 90x2x6 95x2x6 Session 3 90x6 95x3x6 Session 4 95x4x6 Or, I'll sometimes do this. Session 1 90x4x6 Session 2 90x5x6 Session 3 90x5x8 Session 4 95x4x6 Both work. Also, I am not sure how much your collars weigh, but ours weight 1.25lb each, so if yours are similar then you can use them to make smaller increments in weight.
ecle5c Posts: 1,312 Joined: 2003/07/10	2008/01/28, 08:34 AM 1/27 Sumo DL 135x4 225x4x5 Leg Press 360x8 450x8x3 360x8x2 Pull-throughs 140x12 150x12 150x12 Calf Raises I hate doing calf work, but my calves are still scrawny. Ab Work 3 sets heavy decline sit ups 3 sets hanging leg raises
ecle5c Posts: 1,312 Joined: 2003/07/10	2008/02/12, 09:05 AM I'm back. I've been out for about 2 weeks. I had the flu for about 5 of them and pneumonia on top of it. That kept me out of the gym more than anything else because I couldnt' breathe. I tried going twice but had to leave because it got so bad. I did my best to maintain my weight through the flu part of it. For 5 days I ate close to nothing. I forced myself to drink protein shakes and eat as much as possible. In the week since then I've been eating more to make up for the 2 pounds I lost while I was sick. I'm not training for a meet or anything so I wanted to change up my routine for the next 3 weeks then I'll go back to my normal schedule. I'll be doing a 3 day a week full body split.

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