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Nate's dead, fallen tree

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bigandrew Posts: 5,146 Joined: 2002/10/21	2008/02/11, 07:29 PM Are you exhaling at top a little? -------------- \\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\\"
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/02/11, 07:51 PM no.i probably could a little bit b/c im not going to fail at the top...
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/02/13, 08:57 AM 2/13 ME Lower squats barx5 135x5 225x3 275x1 315x1 365x1 395x1 415x1 (PR match) 425x0 385x1x2 GM 225x6 275x3 form got sloppy 225x6x2 Roman Chair on GHR purple bandx8x3 superset w/ Pullups bwx(4+2)x3 had help on last 2.. BiCepTZ alt db curl 50x8x3 40yd prowler 90x6 the 415 was questionable depth just like last time. 425 had depth, i just shifted too much underneath it. i need to keep focusing on forcing my knees out. they always come in to start it and then i kick them out. myabe why they keep hurting... going to do the same squats again next week, then a week of max DL and then deload week. that will be 8 weeks out when im done. i need to get this weight up. w/ this heavy hamstring work, im hoping to get my weights moving DONE!
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/02/14, 08:22 AM 2/14 RE Upper bench press no arch pinkys on rings barx10x2 135x8 185x8 225x5 225x4 225x5 225x3 so much harder w/o arch... 3 board + 1 chain each 185x5 225x3 275x0 haha... heavier than i was ready for... 245x3x3 Incline DB row / db ohp 70x10 / 50x8 80x8x3 / 45x6x3 Tate press / pull aparts greenx20x3 / purplex15x3 pretty decent day. wanted to get a nice stretch of the chest and hit it a little bit. its hard to believe the difference the arch makes. my chest was already sore like 5min after. im trying to add some size to my chest, so hopefully these will help. DONE!
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/02/15, 09:16 AM 2/15 DE Lower box squat, foam pad, green bands (-1-2in) barx5 135x3 185x2 225x2x3 too slow 195x2x5 DE deads 135x1 225x1 315x1x2 belt 365x1x7+ (i dont know how many sets i did...) walking lunges (40yd) 60x4 40yd Prowler trips 90x5 <- these were on the court so there was more friction, harder than the other day... i will try for 6 or so next time ok day. i wanted to get the purple instead of greens, but we were already set up. i am feeling slow lately. whats the best way to do this? i am planning my deload (off week) in like 2 weeks... DONE!
Pemdas Posts: 973 Joined: 2004/07/22	2008/02/15, 02:59 PM Just lower the weight until you feel fast. Speed is more important than the weight used.
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/02/15, 04:49 PM gotcha... im just saying that it feels like i am getting slower in general sometimes... i will do that tho...
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/02/19, 08:57 AM 2/19 ME Upper wide grip (index on rings) barx5 135x3 185x3 225x3 255x2 275x2x3 DB Neutral grip bench 80x10 90x8 DB Alt Row 105x10 110x10x2 did some of those pullups that are like fatman pullups, but with feet resting on incline bench and db on lap... no idea what they were called. and some green band tate press, curls, and raises... no idea on reps or anything... was kind of just going through motions. decent day... i guess it was good to go for some doubles... DONE!
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/02/19, 09:04 AM This is week 11. I want to try to lead up to the meet using the upper body set up from before that Scott Yard designed. I have never done a meet before, and i normally just follow the same ME exercise as my friend who is going to be shirted... not a good idea! i have decided this is raw. upon sitting here and figuring things out, i belief my plan is to go for a max off the chest next week to see how i am. the following week will be a deload, with mostly cardio work and some light recovery. then i will come back with 8 weeks and follow his general design to see how it pans out. i plan on hitting another free squat tomorrow to gauge myself and follow it up next week with my deadlift. then again, the deload. not really sure how to structure my lower work yet... ive got to plan that out.
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/02/20, 08:41 AM 2/20 ME Lower squat wide barx5 135x5 185x5 225x5 275x3 belt 315x2 365x1 420x1 (5+ PR) 425x0 had to shut down cuz the teams were coming in, so got on my friends box with chains box w/ 2chains each side 275x3x2 GHR green bandx10x3 fat man pullups (feet on bench) 0x10 25x10 35x6 45x5 Roman chair situps did some with no weight... others with 10lb... no prowler today. got a 5lb pr. thats pretty cool. this next cycle im going to make sure to hit hamstrings heavy and hard. i would like my squat to be about 450 by meet time. the box work was just to get a few reps in. i like the fat man pullups. i feel it a lot better than regular pullups and hopefully once i add more weight to it, i can come back to regular pullups stronger. i somewhat figured out my plan for lower body stuff. i will keep with singles or maybe doubles for deads and keep my squats to doubles and triples. singles for meet time. hopefully this will help me out. DONE!
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/02/25, 09:04 AM 2/25 ME Upper bench (middle finger on rings.. i like this hand position) barx5 135x5 185x3 225x3 255x1 280x1 295x1 (10+ PR) 300x0x2 awesome stuff. i have 300-305 fresh... Incline DB neutral grip 70x15 60x15 BOR 135x15 225x8x3 Tate press/ pull aparts/ BiCePTZ CuRLZ greenx20x3/ purpx15x3/ hammer 50x10, alt reggrip 40x12x2 Shrugs/roman chair 100x30, 110x15/ 0x8x2 good day. felt pretty strong today, which was weird cuz 225 felt really heavy... this could potentially be my last max attempt up until meet time. DONE
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/02/25, 09:08 AM i missed my DE days this last week, and i felt fresh today. im wondering if i should even have a deload week or not. if i take the deload week then it is 8 weeks to the meet (so 7 if i rest that last week). should i just continue on and take that last week off so i have 8 full weeks of "meet training"? i dont know how to structure these things. never done a meet. guess i can just use Pemdas's temp... any ideas?
Pemdas Posts: 973 Joined: 2004/07/22	2008/02/25, 09:53 AM I am pretty new at this too. Right now, I am 5 weeks out. 4 more weeks of training and one deload week. The last 2 weeks I will cut back a lot. No more bands or chains and a lot less accessory work. No PR attempts, I will probably hit 3-4 singles at 90%, but nothing more. I am not going to take the week before the meet completely off because that always screws with me, but I am not going to lift anything heavy. I was planing on doing something like 315x3x2 for squats, some speed pulls, and some light singles on bench maybe 225 for 2-3 singles. Lots of stretching.
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/02/25, 11:00 AM ok. so i guess that i will probably just continue on that way i have my 8weeks. i already have my uppper body stuff figured out. the only difference is that i am still going to do DE bench on my accessory day b/c i dont want to lose that. i just wont follow it with any direct tri work. i was looking at your lower body stuff, and im thinking: DE 2 weeks blue 2 weeks purple 2 weeks chain 2 weeks free deload for my ME i am going to be shooting for doubles and triples instead of going for singles. something like 3x3 like i am going to do on bench work. is that loading going to beneficial or should i do like 3 weeks band(b,p, or g)/chain 3 weeks band(p or g)/chain 2 weeks reg deload
Pemdas Posts: 973 Joined: 2004/07/22	2008/02/25, 11:52 AM I would just do two 3 week waves. I wouldn't even bother with the blue bands. 3 Weeks Purple ~ 50%, 55%, 60% 3 Weeks Green with the same weights that you used for the last cycle. 2 Weeks free 55%, 50% Why wouldn't you do direct tri work on DE day?
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/02/25, 04:29 PM well..i was thinking that i would not be doing things like board work after. basically the way it is set up is its all your chest/tri on your AB days and then the other day is accesory. so i would still do something... i guess i mean to say not things just like the board work. i dont know... the only issue that i realize has come up is that Scott Yard tends to only do 1 ME day for both bench and squat/dead and then has the other accessory day. i am on a 4 day rotation, so this might be too much time w/o bench work, which is why im still thinking about it. i dont really know how to set it up quite yet.
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/02/25, 11:28 PM so i was just looking at the kind of improvements ive made on this run since i started this log. i have gone from a 385lb squat to a 420, and from a 265lb bench to 295. i actually have not attempted a PR on deads in about 5 months so im due on wednesday. i want to start including them every 3rd or 4th week again going heavy, as i still do them for speed work... i would really like to see a much bigger number as my squat is only 15lbs behind my dead hahahah... we shall see! get pumped! my body weight has also gone up about 20lbs or so since then too tho... i think i lift better at this weight ~265, but i honestly dont feel as comfortable. either way.... im really happy with my progress, just need to get nutrition and aerobic activity in line, and i should be making even better progress.
Pemdas Posts: 973 Joined: 2004/07/22	2008/02/26, 09:53 AM Just be careful come meet time. I think that it would be a bad idea to pull heavy the week before the meet.
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/02/26, 10:58 AM yea.... i will probably do some recovery or something and work up to openers maybe that last week... and just openers
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/02/27, 06:22 PM 2/27 ME Lower conventional deads barx5 135x3 225x2 315x1 365x1 405x1 belt 455x1 (20lbs PR) ammonia 485x1 (50lb PR) 500x0x2 495x0 455x0 i have no idea why i kept pushing myself... i guess i just really wanted to see 500 come around right now. hahah. as if 50lbs was not enough... Front Squats 135x5 225x4 245x4 265x4 bar kept rolling a little on my shoulders and causing me to lean forward. switched to olympic squats 265x4x2 so tired... 45deg Hyperext/ Fat man pullups 45x12x4/ 0x6x4 Roman Chair situp 10x6x3 huge day. i was gassed like crazy after the deads. no idea why i kept going. ammonia burns my nose... damn. everythin else was just going through the motions. DONE!
Pemdas Posts: 973 Joined: 2004/07/22	2008/02/27, 09:46 PM There we go. Nice work man.
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/02/28, 08:38 AM 2/28 DE Upper bench w/ 1 chain barx5 135x5 145x3x9 (3 r, 3w, 3c) close grip 3 board 245x3 275x3x3 Hamer Row Machine 95x10 130x8x3 Kettlebell Skull Crush/ band tate press/ face pull/side bends 30x12x3/ greenx15x3/ greenx10x3/ greenx10x3 DONE!
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/02/28, 08:40 AM i plan on keeping my speed work for bench in even on the new plan im going to try. i plan on doing DE bench followed with something like heavy overhead work. how would i do the progression w/ bands and chains here? 3 weeks minis 3 weeks 1chain 2 weeks free ??
Pemdas Posts: 973 Joined: 2004/07/22	2008/02/28, 08:55 AM That's fine. Damn 275x3x3. I can't even get 275 for 1 with a close grip, even off three boards.
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/02/28, 09:07 AM this was about pinkys 1 inch in from rings. not as close as i normally go. what do you do? normally i use the crease in my thumb and go that far away from the smooth part of the bar.
Pemdas Posts: 973 Joined: 2004/07/22	2008/02/28, 09:12 AM I just put my pinkies on the rings. My thumbs are probably well into the smooth part if I extended them.
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/02/28, 10:43 AM i find it hard to believe that you cant get 275 off the 3 board there... that just seems weird to me. those sets werent even very difficult at all. but i notice it is actually an easier set up for me as its easier to keep my arms from flaring.
Pemdas Posts: 973 Joined: 2004/07/22	2008/02/28, 11:04 AM To be fair, I have only recently done heavy close grip three board work for sets of 5 after my ME movement. I might be able to get it fresher. I am not really sure.
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/02/29, 08:40 AM 2/29 DE Lower SSB Box squats (-1in) barx5x2 155x3 (adding in 65 for bar...) 205x2x8 DE Deads 135x5 225x1 275x1x8 GHR/ Close grip pulldowns 25x10x3/ 180x10,200x10,220x10 TKE / Sit Ups (weight held over head and legs straight out) greenx15x2/ 25x12x2 my body is still sort of fried from wednesdays ME. took it sort of easy with the accessory work b/c of this... DONE!
Pemdas Posts: 973 Joined: 2004/07/22	2008/02/29, 10:18 AM I thought you were going with the bands this time around?
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/02/29, 03:41 PM haha. "meet training" starts next week...
Pemdas Posts: 973 Joined: 2004/07/22	2008/02/29, 08:43 PM nate I was thinking about what you said in relation the program calling for bench only once a week. That guy is pretty elite. I bet he can't handle benching more than once a week. I think you will be ok.
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/03/01, 11:59 PM wait... so what are you saying? im still struggling against it in my brain for a few reasons. if i do this program, my 1 day will be completely devoted to bench and bench variations, allowing me to work my form and technique. the other day would allow me to put in more effort on my accessory exercises as i am a little tired by then. i am also going to continue doing speed work on my accessory day. however, i realize that would only have me doing accessory work 1 time a week (altho i do pullup variations on lower body days). this also makes me think that maybe i do not need to change it up, its more a matter of doing more reppage on ME days. stop going for singles and just hit doubles, triples, or 5s. he claimed in his article (see the Steel Yard 1/3/08 on elite) that his program was what he would do leading up to a raw meet. i think if i just used some of his ideas, and just changed around my ME and DE days a little, i might get the same benefit. this actually has me thinking maybe it would be better to stick with what im doing, and just adding more reps. what do you think? i think this sort of covers your thought process?
Pemdas Posts: 973 Joined: 2004/07/22	2008/03/02, 01:35 PM Ok, now I am confused. That specific program has 2 bench days with DE work on one of those days and heavy tri on ME day. So what are you talking about?
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/03/02, 06:06 PM no no. the program mentioned by Scott Yard has a 3 day rotation. 1 Day bench, 1 Day Squat/DL, 1 day assistance. It is an AB bench rotation A being 5 singles at 85% and B being repetition at 80% i think. it then follows with a 3rm x3 off of boards, floor,etc. I said that I was thinking about continuing with 4 days, and that on my upper accessory day, i would start w/ DE bench and then move on to accessory work.
Pemdas Posts: 973 Joined: 2004/07/22	2008/03/02, 07:36 PM Ok. Regardless, my point was that I think you will be fine doing some speed bench on accessory day. And I think you will be fine with a 4 day rotation.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2008/03/02, 08:09 PM I think that you'd be better with the more frequent practice. This should be obvious. In the 8 weeks leading to a meet, you aren't going to get vastly stronger, but you could make some improvements in your technique and get a few more lbs. However, I can't see this happening while pressing once a week. Scott Yard has done so many bench presses, it is engraved into his system. He won't forget it if he benches only every now and then. You might... -------------- SQUAT MORE ~Jesse Marunde Blood Guts Sweat Chalk
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/03/02, 11:28 PM i actually prefer a 4 day rotation. i think i might just stick with what i have been doing and just not going for singles as much (and especially shying away from failing). i mean... its obviously worked well if i have put on ~30lbs in about 4mo or so right? however, wrestler, i believe i would be gettin the same amount of practice either way, 1 day has 3 bench movements and the other would only have 1 (my speed work), whereas the way its set up now is 2 on each. at any rate, i think perhaps the biggest loss by converting to his plan would actually be the lack of accessory work for my other body parts: ie, 1 day devoted to solely benching, the other to lats, upper back, traps, and shoulders. the way i do now has a little bit of everything. i think i talked myself out of what i was planning ahhaha
wrestler125 Posts: 4,619 Joined: 2004/01/27	2008/03/03, 12:37 AM I didn't say you'd do better with the same amount of practice, I said you'd do better with MORE frequent practice. I don't need to see you bench to tell you your bar path could be refined and your technique could probably use work. As far as neuromuscular control is concerned, doing a task 5 times a day 3 times a week is VASTLY superior to doing it 15 times in a single day... The amount of work is the same, but the learning curve is still improved for the frequent practice. This is applicable in everything from learning a task at work to benching a heavy weight, and it's been studied by everyone from Medvedyev studying the bar path of olympic lifters, Siff studying squat technique in beginers, and my ergonomics professor studying film loading in a dark room at Kodak. I think doing DE work on your accessory day might help to fix some of this, but if you do that, I don't think your really that far off from what you were doing anyways... -------------- SQUAT MORE ~Jesse Marunde Blood Guts Sweat Chalk
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/03/03, 08:43 AM i agree with everything you are saying, especially the last part about the real difference here. that is why i decided to just stick to what i was doing, but just change up the rep scheme...
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/03/03, 08:48 AM 3/3/08- 8 Weeks out ME Upper incline bench (middle finger on rings) barx5 95x5 135x5 185x3 205x3 225x3 (shattered my old max of 215x1) 215x3x2 db flat bench 90x10 100x6 100x5 underhand BOR 135x15 185x10 225x10 245x9 Face Pull / Pfister Press greenx15x3 / 140x10, 150x10, 160x10 Alt DB Curl / Roman Chair situps 40x10x2 / 10x8, 25x8 so the only real thing i changed is the rep scheme here. i want to stick to doubles and triples here. the only thing im wondering is if i should set my progression up differently. i had no idea where i was going to be in terms of my 3rm, so it was kind of a play day. felt strong today DONE!
Pemdas Posts: 973 Joined: 2004/07/22	2008/03/03, 09:01 AM I have seen it done differently. If you were elite or even just much more experienced then i would probably say do something like this. 135x3 185x3 225x1 275x1 315x3 But...you are not and think that you would benefit from more volume and apparently you do too based on that little 3x2 after. This is what I do. 45x?? 95x5 135x3 155x3 175x3 195x3 215x3 225x3 Maybe 230 if I felt good. or maybe 215x3 again. Also, I don't think what you did was bad. This is just another option.
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/03/05, 08:51 AM 3/5/08 ME Lower squats with 2 chains e.s. barx5 add chains barx5 135x5 185x3 225x3 belt 275x1 315x2 365x0 ammonia 365x1 315x2 chains are about 50lb each side, so about 465 at top on that 1 rep and somewhere around 4ish at bottom for me.. GHR / wide pullup greenx10x4 / 0x4x4 40yd prowler (b&f) 90x8 played basketball last night so my back and ankles were a little sore. no knee sleeves today and they felt pretty good. i didnt wear them at the games either so my knees are making a come back which is good. no more bball games (or at least for our team) so i should be better next week. DONE!
Pemdas Posts: 973 Joined: 2004/07/22	2008/03/05, 09:33 AM Do your chains come complete off the floor at the top. Cause even like 2-3 links on floor will take at least 5lbs off the top.
Pemdas Posts: 973 Joined: 2004/07/22	2008/03/05, 09:36 AM Thats a sweet PR regardless. I just don't want you to over estimate. That shit bit me once.
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/03/05, 10:09 AM um... i am about 90% sure they do. the guy that works in with me is about 6in shorter than me and has only about 2-3links on the floor when he is up, so if not its damn near close. and when he is at depth, he has like 1 link or so not on the ground, so i can only imagine its more for me. but i have no idea. i will pay more attention to it next time. i guess its a good pr... i hit 365 w/ 3 chains off the box before, unless i just count from 1-2-3 really poorly. i dont know, i was a little put out by it, by my body kinda aches... we will see. i need to figure out my ME lifts tho. im thinking i will just cycle the same 3-4 lifts. i know for upper im just doing inclines, floor, 2 boards and maybe off the chest. but not sure for lower. i really suck at good mornings so i should probably do those...
Pemdas Posts: 973 Joined: 2004/07/22	2008/03/05, 10:50 AM I have hear of some the guys at elite recommending doing some squat work like you did today. Something over your max at the top. So, from what I know you basically have 7 weeks to train. I defiantly wouldn't max the week before the meet. Last two weeks I would free squat. You don't do it that often and probably need the practice. That leaves 5 weeks. I would probably pick 3 movements. This is my suggestion. Assuming you want to peak. If you just want to treated it as a training meet then train away the whole time. 1 SSB/DL I really like the SSB DL combo. Just don't too much other work this day. 2 GM 3 Squat 4 SSB/DL 5 GM 6 Squat Opener 7 Squat opener maybe a little higher / DL opener Ok, so that really 4 movements. I might consider doing something similar with upper. 1 Floor Press / 2 Board 2 Incline 3 Bench 4 Floor Press / 2 Board 5 Incline 6 Bench 7 Bench
Pemdas Posts: 973 Joined: 2004/07/22	2008/03/05, 10:56 AM Again...I am just throwing some ideas out there. I am by no means good at this yet. Ultimately it's your decision.
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/03/05, 01:06 PM nah man... definetly appreciate your help, otherwise i would be lost. are you recommending doing the ssb/dl like you did on your last ME? that is a pretty good set up... i dont think i have ever gone for a PR on GM cuz i dont really know how to do that. i definitly like your recommendations for both. that would still leave me 1 week off at the end tho, where i guess i could do light work. on bench i was thinking: incline <- this was my ME this week floor 2board incline floor 2board bench bench any reason why you chose your way instead?
Pemdas Posts: 973 Joined: 2004/07/22	2008/03/05, 01:17 PM I would do GMing from pins if I were you. Hit a 3RM max instead of a single. Yes, I am recommend what I did from my last ME session. It doesn't have to be RBPs though. Any DL variation will do. It will help you get used to pulling in a fatigued state. Yes, there is a reason why I would chose my way instead. You have 4 days of ME work without practicing your bench setup and without the ability to practice leg drive. I only have 2. In a 7 week cycle that is big difference. The order didn't really matter. Since you already did incline. Incline Floor Press \ 2Board Bench

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