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2007/12/17, 09:45 AM
12/17
ME Upper
Bench
barx8
135x5
185x5
225x3
255x2
275x1
285x1 (5+ PR)
255x4
225x6
DB Neutral Grip Bench
90x4
85x4
65x8x2
wtf... gassed?
Incline Row (Hamer Strength?)
90x10
120x10x2
140x8
140x6
Overhead DB Extension/Overhead Band Ext
70x10/greenx20
75x8/greenx20
70x8/greenx20
Lat Raise/Face Pull
30x10x3/Greenx20x3
some more tri stuff like kettle bell Skull Crush
not sure of reps but weight was 30... just trying to kill tris..
could not get tight today, that 285 was a fucking struggle. i even chalked up my shirt, but technique was not there... could not keep back tight and caused elbows to flare and shoulders to give out. basically rowed the 285 up...
db bench was absolute crap. hated myself for it...
DONE
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2007/12/17, 09:48 AM
so couple of things.
first off, my gym is closed next week so im planning a deload week anyway with some light conditioning and maybe recovery work. we shall see
my knee has been bothering me so i decided to feel out my patella a bit. i am able to move my right knee cap around without any effort but my left is nice and stable. something is definitly up. i am going to continue to do TKE, but i gotta figure out something. it has a dull pain going on and it goes side to side...
b/c of this and the fact my body seems beat up (also my friend hurt his back a bit) i am going to be doing sled drags and the like instead of ME lower work... i am worried about this knee and the extra recovery/conditioning will be good for me (thats why i gas i think)
any words guys? especially wrestler on the knee problem...
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2007/12/17, 10:44 AM
I suck pretty bad at DB work after I bench too...so don't worry about it. If anything go a little lighter.
My tris still hurt from doing the overhead extensions on Saturday, so I pretty sure I need more of these. Think about doing them with a cable because I don't think 75lb is enough weight.
Band work bothers my knees after awhile. I wouldn't worry about it unless they still bother you after the deload.
One think I just noticed about your DE work is that you don't wave the loads. You want to wave for a very important reason. Over course of one wave you change the acceleration curve aka you get slower. You want to wave back down so that get fast again. Ideally, you will be faster through the wave the second time around.
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2007/12/17, 04:50 PM
i want to try your exercise for the extensions... but i need a better explanation.
are you talking DE for upper or lower or both? im consistantly just working in with everybody so it stays with bands or chains or something.
im concerned with me knee solely because it does get bothersome and im worried about it stabitilyt
oh, and i checked today,, each chain is 25lbs. so that means ive got about 180ish + at the top (not all comes off teh ground) but it does feel fast so i dont know what that means...
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2007/12/17, 04:54 PM
I am talking about DE lower.
I put a better description in my log.
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2007/12/17, 04:57 PM
well, i tend to fluctuate the weight a bit.
i did box squats, then did it with bands, then did 2 weeks of chains... what do you suggest? i have just never used all these gizmos before on squatting, so im playing around with it all... we normally go with the strength coaches suggestions, whatever that may be. my friend likes to follow their lead, i like to change it up (hence the banded DLs... something new)
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2007/12/19, 10:20 AM
12/19
ME Lower=cardio day!
instead of doing normal lifting, we started doing essentially some deload work (still going to do our DE upper tommorrow tho)
it was:
2 trips (back and forth) of a basketball court w/
-sled w/ 90lbs
-prowler w/ 90lbs
-and then some hurdle mobility drills
did this "circuit" 3 times
then did it again only with the sled and prowler 1 trip followed by a walk around track (1/8mile) and then another trip each.
finished off with our last track walk
my body is fucking dead. i decided to try and go quickly on the prowler, and each time i was sucking wind like it was my job. my cardio is attrocious... this will definitly be good for me. i just hate it right now... soaked my shirt too. the sled was real light, not sure if its good or not, but it was definitly nice compared to the prowler... which was death
done
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2007/12/19, 10:21 AM
oh, and i just realized i tend to cuss a little bit. i want to apologize to the mods for that. i will try and clean it up, i just get back from working out and type w/o thinking...
SORRY! :)
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2007/12/19, 10:37 AM
oh... and i did Reverse Hyper w/ 90 for 4 sets of 10 before i did all that.. sorry, cardio just makes me bomb
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2007/12/19, 10:45 AM
============
Quoting from coolnatedawg:
well, i tend to fluctuate the weight a bit.
i did box squats, then did it with bands, then did 2 weeks of chains... what do you suggest? i have just never used all these gizmos before on squatting, so im playing around with it all... we normally go with the strength coaches suggestions, whatever that may be. my friend likes to follow their lead, i like to change it up (hence the banded DLs... something new)
=============
The basic strength/speed cycle should consist of the same accommodating resistance for whole wave(3-4) weeks. Over the cycle you will ramp the weight each week, by roughly 10%.
The first week you will be super fast. As the cycle progresses you will slow down. When the cycles is over you can change the accommodating resistance if you want, but you need go back to the lighter weight to make you fast again. The second time around you should be faster at each weight.
It is a similar concept to progressive overload. You are not going to make progress on your speed if you stay at the same weight or change the accommodating resistance to often.
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2007/12/19, 10:46 AM
That is 10% over the cycle not each week.
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2007/12/20, 10:12 AM
12/20
DE Upper
Bench + 1 chain each
barx8
135x5
155x3x8 (3 wide, 3 reg, 2 close)
Foam Bench
185x10
205x8
225x6x2
Hamer Strength Rows
90 (each sdie)x8
115x8x3
DB Skull Crusher/Green pushdowns
30x12/0x20
30x7/0x20
30x8/0x20
30x8/0x20
purple pull aparts
0x12x3
V handle Bicep Curl/Standing Crunch
100x10/200x10
120x10/""
140x6/""
Done... ok day... felt decently fast. need this deload week tho...
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2007/12/21, 09:14 AM
12/21
sled pulls w/ 20lb weight vest(both ways, walking forward/backward)
90x5
135x5
Super set of
leg curls: 70x10,x12,x15,x20x2
leg extensions: ~70x same as leg curls
TKE: blue bandx15x3,x20x2
Pullups(switching grips):0x10x3
pulldowns:160x10x2
Lying Leg Raises:0x10x3
DB Alternating Incline Curl:30x10x3
done. decent day. sled pulls were alternating between "reps" with my friend. once we added weight, and made sure to walk around when it was not our "turn," we started to get worked up.
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2007/12/22, 12:58 AM
well im an idiot. i looked again at the chains and i am just stupid and see 4 instead of 2. i didnt really think that they were just hung up in the middle. but my bench one was one chain this last time... everyother time like on squats when i said 4, was actually 2... that makes more sense too...
i dont know how much i will be posting over the next week. i am going to be doing just recovery/prehab stuff along with relaxing my knee. its been really bothering me lately
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2007/12/24, 09:19 AM
bout to head home for the holidays. deload week is now officially in. i plan on doing some bike riding and stuff to keep my knee warmedup and improve conditioning, maybe dropiin in the gym for some circuits or something.
just want to wish everyone happy holidays since i wont be on here for a bit. peace
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2007/12/31, 12:12 PM
=============
Quoting from coolnatedawg:
the overhead extensions are the closest thing I can do to the movement Pemdas speaks of
=============
We shall from now on call it the Pfister press.
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SQUAT MORE ~Jesse Marunde
Blood Guts Sweat Chalk
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2007/12/31, 11:10 AM
12/31
ME Upper
barx10
135x8
185x5
225x3
255x2
275x1
280x1
290x0x2
245x3
dont ask about the progression, i was not really thinking and i smoked 280 so i thought i would be good for 290. i dont know what i did a 5lb jump then went for a 10... also, im still struggling with my setup and staying tight... just something i have to work on
db neutral grip bench
80x10
90x8,x5,x6
HS Lat Row
90x10
110x8
120x8x2
135x8
trying to fry my back... i think this is my weakEST point
Overhead Cable Extension
100x10
120x10
140x10
160x3->140x4
130x8
120x10
frying my tris too
DB Lateral Raises
30x10x3
DB Lying Tri Ext
25x10x3
played around with just the bar and bench a little trying to focus on my back. i think i might try the trick of doing some pullups between bench sets to get the back tight, i have a real problem with that.
no PR today, just trying to get back in the groove.
the overhead extensions are the closest thing I can do to the movement Pemdas speaks of, the benches are located in another room and I will not be able to get 2 of them at any point. its still overhead and felt really good tho, i might incorporate them for a while.
DONE
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2007/12/31, 07:00 PM
============
Quoting from wrestler125:
=============
Hahaha. That works.
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2008/01/02, 10:58 AM
1/2/08
ME Lower
Box Squat (-1in)
barx8
135x5
185x3
225x3
275x3
315x2
365x1
385x1 pr match
405x0
315x5
Seated GM
barx10
95x10
115x10
135x8
GHR/lat pull/leg raise
0x15x4/180x15x3,x12/0x15x4
DONE
no PR, but it felt nice. could not even get remotely close to 405. my knee is acting up lately but i did not feel to bad today.
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2008/01/02, 11:47 AM
I really don't like your choice of weight progression and don't mean just today or on the 31st. You consistently go too heavy before attempting a PR. I am not saying that the volume is bad, just rearrange it. I would have going strait to 390 or even 405 if you felt like you had it in you. You can always do more sets after you attempt the PR. In the example above, you had 2 reps above 90% before you even attempted a PR. Just do one around 90%.
I can tell immediately after one set at 90% if I have chance at hitting a PR that day. Sometimes, I am an idiot and go for it even if it didn't feel great, but I can tell none the less.
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2008/01/02, 01:39 PM
ok... well i understand that well enough. but looking at my bench work, around 245 is 90%. that means i did 4 reps at 90 before my PR attempt. granted, i should have not done the 280 if i intended to do another, but what do you suggest. doing my work up then 255 and then my PR attempt? that is too huge of a jump even if it is in the 90% range...
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2008/01/02, 01:48 PM
I have also found that with bench I need a smaller jumps.
If I was going for to 280
225x2
260x1
280x1
Right now I like 20lbs jumps after I start doing singles.
I would change it just a little for 285
225x2
245x1
265x1
285x1
225x2
250x1
270x1
290x1
This is just what works for me. I might start taking 25lbs jumps soon.
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2008/01/03, 12:04 PM
1/3/08
DE Upper (sort of)
bench + 1 chain
barx10
95x5
135x3
145x3x3regular x3wide x3 close
4 board
225x5
275x3
285x2
295x2
305x1
320x1(+5PR)
330x0
325x1 (+10PR) huge grinder... nice tho
Incline TBar machine row
130x10
150x10x3
Pfister Press (haha) no bench
120x10
140x10x2
DB Lat Raise/DB Alt Curl/leg raise
25x10x3/25x10x3/0x10x2
All of us were having a good day today. My friend hit 500 off 3 board with his Metal Pro shirt, my other friend and I both hit 325 off 4board. Pretty intense day, which isnt necessarily good for a DE day, but whatever... it was high boards anywho...
only thing i am struggling to get my head around is that my one tall lanky frined (6'7 210lbs) seems to be putting up the same weight as me at 6'2 255. This is bothering me a lot. i guess he is better at benching than i am...
DONE!
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2008/01/07, 10:44 AM
1/7/08
ME Upper (did not get in DE lower this week... body is killin me, worked 10 days straight)
Bench
barx10
135x8
185x3
225x3
add 2 board
255x2
280x1
300x1 (+10)
310x0
305x0
275x1x2
300 was cake, went up faster and smoother than 280. Should have just gone for 305 then, but i rode 310 for a while about mid way. next attempt at 305 was crap. i have 305 or 310 fresh no prob.
1 arm DB Rows
100x12,with wrist wrapx15x2
Pfister Press
120x12
140x15x2
Face Pull 0x15x3
supersetted with some bicep and ab things
Feeling good about that PR. My 2 board and chest work are pretty evenly mathced give or take 5-10lbs. i can see myself hitting 300 off the chest in less than a month... upper body feels awesome... wish i could say the same for my legs...
DONE!
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2008/01/07, 10:46 AM
pemdas, is that a better progression for bench? i did a 20lb jump to my PR tho, and then i did another 10lbs which was not exactly smart but oh well...
btw, my 4 board "PR" i was thinkin about my 3 board not 4... i guess im using my 325 as a guide for 4 board. my 3 board is still 315..
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2008/01/07, 11:34 AM
also, just got my Tommy Kono knee sleeves in. I bought the mediums... they are difficult to get on solely cuz im so darn hairy but otherwise they are nice. definitly going to help out my knees. if my arms were bigger (+14in to be exact) then these would be the same size for my elbows...
cant wait till wednesday (if im not in the slammer... long story, but i might be doin a couple o' days...)
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2008/01/07, 01:46 PM
I would have added the boards at 225, but yeah thats better.
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2008/01/07, 03:27 PM
I have read on elitefts that a good ME rotation for Raw benchers is Bench, 2-Board, Incline, Floor Press. I don't think I am going to do much 3 board pressing anymore. I put 25lbs on it last time and didn't see much carry over. Just some food for thought.
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2008/01/07, 03:31 PM
I just notices that you write reps x sets. It is weird that I just noticed this because I always write it the other way around.
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2008/01/07, 04:17 PM
i had noticed that you had done that a while ago... i find your way odd as im sure you do mine..
i am still contemplating gearing up for the meet (which may come in early May because it is a closer location). my training partner did, so we both tend to roll together on our work. i might try and get some incline work too. i know we will hit some floor press tho...
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2008/01/09, 10:57 AM
1/9/08
using TK knee sleeves the entire time
ME Lower
Box (-1in) Squats + 3 chains each side
barx8
95x5
135x3
185x3
225x3
255x2
belt
275x2
305x1
325x1
345x1
355x1 (new PR)
365x0
DB Lunges-->Bulgarian Split Squats
50x6-->50x6x2, 0x14
blue band TKE/Lat Pulldown/Leg Raise
0x20x4/170x12,150x12x3/0x10x4
Felt nice and strong on the box today. It shows, everyone was commenting i just looked stronger. My knees feel great, sleeves make my knees sweat a lot, but even right now they feel amazing...
DONE!
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2008/01/10, 09:53 AM
1/10/08
DE Upper
bench + 1 chain
barx10
95x5
135x5
155x3x9 (3reg,3wide,3close)
foam bench
185x10
225x6
245x4
245x4<--close grip
T-Bar Machine Row
110x10
130x8x3
pushdown/kettlebell skullcrush/db lat raise/leg raise
greenx20x3/30x10x3/25x10x3/0x10x2
did a little bit of bicep work and some side bends on the green... dont remember parameters tho
pretty decent day. elbows still tend to flare doing regular grip work. for my close grip stuff tho, i feel as strong if not stronger because i can get a better set up... hmmm...
DONE
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2008/01/10, 12:58 PM
nice lifting dude. do you use a belt during squatting? I found inzer 13mm lever belt to be amazing for squatting.
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2008/01/10, 01:25 PM
thanks menace. being wonderin where you have been lately.
anyway, yea, i use an elitefts power belt. it too is 13mm, single prong.
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2008/01/12, 03:28 PM
1/12/08
rode my bike to the gym today. it was only 3miles or so, but i was struggling. my vastus medialis (the tear drop one?) on both legs got tight every couple minutes to the point i had to stop. this shows a GIGANTIC weakness i have... i really need to continue doing the cardio/biking...
anywho..
DE Lower
w/ TK sleeves
box squat (-2in)
barx10
95x5
135x5
185x5
205x2x10
i drank sort of heavily last night, so i knew i wasnt going to be cranking out anything splendid. the first few sets were real sllllooooowwwwwww. but then we changed up the music and i blew it away. i still feel however i need to work w/o bands or chains for a bit
fat bar deadlift
135x5
225x2
275x2
switched from double overhand to mixed..
315x1 conv
365x1 conv
315x1x8 (alternate b/w conv and sumo)
365x1 conv
just playing around w/ dead today... my technique is off
Pistol Squats/Pull Ups
0x6x3/0x4x3
GHR
0x10x2
talked myself out of more sets on stuff. i was lazy today...
biked home!
DONE!
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2008/01/14, 03:21 PM
1/14/08
ME Upper
bench +1 board
0x10
135x8
225x3
board
255x2
275x1
295x1 (guideline)
305x0
275x2
after the 295 i lost all my focus cuz i was helping my friend get his shirt on... had a little trouble cuz he was too bloated so it took a lot of time. this caused me to cool down.
DB incline bench
70x10
80x8
90x8
100x4
Lat Row
135x6
135x8
135x6+2
135x7+2
Band behind bench extensions
greenx6-->purplex8
purplex12,x10
superset
band pull aparts
purplex15x3
pretty good day. i went with my friend to breakfast and just talked all about training. i still struggle with the set up and my 275 sucked horribly on the second rep. after discussing, i think i reasoned out that instead of trying to pull my back together, which doesnt flare my lats, my aim is to flare my lats (which for me automatically pulls my scaps back) and squeeze the bar. i tend to get intimitated by the weight... we will see how this works out soon enough
DONE!
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2008/01/15, 09:25 PM
i emailed in to elite to get some possible advice on my bench technique and what i could do. while they said pretty much what i was thinking (plus a few other things), here is the question and response...
http://asp.elitefts.com/qa/default.asp?qid=65954&tid=
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2008/01/16, 01:08 AM
2x times the sets for lats. Is that all the time or just until you bring your back up to speed?
I didn't know that about holding the breath the whole time. I usually inhale on the descent and exhale at the top.
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2008/01/16, 08:14 AM
not necessarily just lats i think. that would include all areas of the back. and i think he is stating that it should be all the time. the stronger your back is, the better you will be at benching, so you get your back extremely strong and you will therefore have an extremely strong bench...
holding the breath makes sense. i dont know if you arch or any of that, but it helps keep tight...
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2008/01/16, 09:08 AM
I hold my breath from lift off to rack. If you can't do that then you are taking too long.
Yes...lost of back work all the time. Its good for all your lifts basically. I was planning on experiment with more back work myself. Not my lower thats gets more then enough.
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2008/01/16, 09:57 AM
Holding breath has to do a lot with how well you get tight... some lifters do it, others let out and tense right before the descent. If someone was having problems staying tight, I'd say it would probably be good advice to hold the entire time...
However, I can't see how anyone would inhale on the descent if they were tight enough. I can barely bring the bar down, let alone breathe in. If you can breathe, you aren't tight enough.
As for 2x the back, the back responds better to higher volume. I probably have an equal amount between pressing and pulling, but this is including all the overhead work I do.
Also, there is no reason you should be getting a partner dressed in between work sets. Either get his shirt on before the start of the work sets, or do your ME work at different times. If this doesn't work for you, he should have a handler.
It takes a lot of energy to push and pull a tight shirt on, and just how we tell you to limit your reps prior to a max, there is no reason for you to be using this much energy getting someone dressed before you go for a max attempt.
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SQUAT MORE ~Jesse Marunde
Blood Guts Sweat Chalk
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2008/01/16, 10:51 AM
yea, we were down a man or else i would have been on a different bench working out. but honestly, i felt like i needed to try and figure it out so that if him and i were to go to a meet just the 2 of us, we would be each others handler.
i get my breath before unracking for everything. even the squat. i can not pull in more air once i get the weight on my back, it just messes me up...
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2008/01/16, 10:55 AM
1/16/08
ME Lower
box squats (-1in)
0x5
135x5
185x3
225x3
275x2
315x1
belt
365x1
395x1(+10)
405x1(+20)
i actually didnt even feel strong today. i feel like if i was good i would have gotten at least 415ish or so...
GM
135x10
155x10x3
Bulgarian Squats BB
135x6x4
superset
greenband woodchops
10eachsidex4
Pullups
0x6x4
im working on getting some vertical pulling in on lower body days that way i can keep horizontal on upper... is that a good strategy?
also, i was playing around today and realized that i have my feet out against the side of the rack. my 5'10 friend is using the exact same weight. i think i am going to try and set up wider as i think my ROM is larger than it should be for my size and that i should possibly scoot out a bit.
DONE!
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2008/01/16, 10:57 AM
*5'10 friend is using the exact same width is what i meant*
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2008/01/16, 11:01 AM
I am 5'8 and I put my feet out to the rack.
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2008/01/16, 11:04 AM
yea... see. this rack is a little wider than our normal ones, but im definitly going to try wider. we have a rack that is imbeded in our platform so that it is level, i might just use that and have my feet on the rack itself...
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2008/01/16, 12:55 PM
============
Quoting from coolnatedawg:
if him and i were to go to a meet just the 2 of us, we would be each others handler.
=============
Terrible idea.
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SQUAT MORE ~Jesse Marunde
Blood Guts Sweat Chalk
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2008/01/16, 03:28 PM
well thats what one of the trainers said could happen. i thought it was dumb too... especially after the energy we used up just putting his shirt on. hahahahah. another shirt and 2 suits and we would never hit anything good...
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2008/01/16, 03:54 PM
Just watch the hips with a wider stance. It might take a while for them to open up and let you squat comfortably and by that I mean the ability to get depth without having your hips want to explode.
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2008/01/16, 07:11 PM
thats why i figure i will try and work on it now, as i have plenty of time to get it before my meet. i used to squat wider, but then committed myself to this rack and it made me bring my stance in...
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