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2007/08/06, 08:37 PM
I feel like posting a log of training.
Monday is an ME lower day. ummmm squats
I thought about taking off for a few days after the meet, but then I changed my mind.
Squat
45x10
95x5
135x3
185x3
225x3
275x1
315x1
345x1
375x1 How about that...I knew I had more in me.
SLD
4x8 205
Pull-Throughs sumo stance
130x10
140x10
150x10
160x10
Ab-pull downs
3x12x85
Done!
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Light bulb shaped people are easy to push over!
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2007/08/06, 10:53 PM
Oh yeah I did some box squats with a safety squat bar after my squats.
5 singles at 225
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2007/08/07, 02:15 AM
How do you perform pullthroughs?
nice log btw....good luck
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2007/08/07, 07:06 AM
Usually with a cable through the legs...
I have bands I use
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\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\"
You have to learn to follow, before you can lead.
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2007/08/07, 08:52 AM
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Quoting from menace3000:
How do you perform pullthroughs?
nice log btw....good luck
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I take a pretty wide stance. I use one of those ropes things people use for triceps and put it on a pulley close to the floor. I try to kind of sit back and really get a good stretch in my hips and glutes while letting the rope go through my legs. I also spread my knees out just like pulling sumo and squatting. Then I explosively 'hump' the air by driving my heals into the floor and pulling my hip through.
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Light bulb shaped people are easy to push over!
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2007/08/07, 09:10 AM
How about that for a mental picture...
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2007/08/07, 10:13 AM
hahahaha...sorry man, but that was a hilarious description...How do you perform pull-throughs? "I explosively hump the air"
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2007/08/07, 10:17 AM
:laugh: ...well it is true.
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2007/08/07, 11:12 AM
ugggg...those safety bar squats murdered my whole back side. These babies are going to make me real strong.
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2007/08/07, 06:08 PM
Glad you like it... I see you are doing SLDL's now, I take it you're getting more out of them now?
You guys think that is funny, you should here him try to teach guys to squat...
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SQUAT MORE ~Jesse Marunde
Mortal by birth.
Strongman by the grace of god.
Blood Guts Sweat Chalk
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2007/08/07, 07:07 PM
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Quoting from wrestler125:
Glad you like it... I see you are doing SLDL's now, I take it you're getting more out of them now?
You guys think that is funny, you should here him try to teach guys to squat...
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Since I learned how to do them right (SLDL's), they are my best hamstring exercise. GMs are creaping up there, but I still dont feel comfortable with them yet.
Yeah...I may say some interesting things, but it works and that's what matters.
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2007/08/08, 12:04 AM
yea....i didnt like that exercise(rope attachment on low pulley)....perhaps if i was a woman that would be a whole different story but...yea...very uncomfortable...
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2007/08/08, 09:28 AM
What did you do to improve your SLDLs? I seem to get a lot out of doing them and destroy my hamstrings, just curious what you changed...maybe it can help me as well.
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2007/08/08, 09:46 AM
Two tips courtesy of Steve.
Use your hips to lower the weight. Don't thing about bending over, think about pushing your ass back as far as you can keeping the weight on your heals. Bending over is just a side effect of pushing your butt back.
Try to get your stomach as low to ground as possible. This one is a little difficult to explain, but by thinking about getting your stomach low, you naturally push out on your abs and raise your chest up.
Tip: if you feel it in your lower back then you are doing them wrong.
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2007/08/08, 09:52 AM
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Quoting from menace3000:
yea....i didnt like that exercise(rope attachment on low pulley)....perhaps if i was a woman that would be a whole different story but...yea...very uncomfortable...
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I don't particularly like them either, but pulling my hips through on squats and DLs is one of weaknesses. So, I do them.
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2007/08/08, 10:33 AM
So Pemdas, exactly how should I be squatting?
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2007/08/08, 10:35 AM
How do you like the safety bar squats? I was planning on buying one and using it here, and bringing it up with me, but that was only going to be if we didn't get one... once james told me John actually listened and got one I decided against it, so I'm trying to figure out how I want to use them when I get back, as an accessory or main movement...
I was thinking about replacing front squats with them, since they're more quad dominant.
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SQUAT MORE ~Jesse Marunde
Mortal by birth.
Strongman by the grace of god.
Blood Guts Sweat Chalk
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2007/08/08, 10:58 AM
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Quoting from arondaballer:
So Pemdas, exactly how should I be squatting?
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I am not exactly sure what you mean by this. Do mean form or workout template.
Assuming form...This has taken me a long to get even a little good at and it is always changing. I really think it is different from person to person.
I have a pretty wide stance...my toes are about 1-2 inches from the side of rack.
I use a low bar position. Depending on how well developed you back is this can be difficult. Over the past year, I have put some meat back there, so when I pull my shoulders back there is a little shell. For me it is right above the triceps on the back of my shoulders.
Hand placement is another story all together. I just recently pulled my hands out a little. I put my middle finger on the second power ring. I found that this helps me keep my elbows forward better and take some of the pressure off my elbow joints. With a closer grip I tend to push the bar up causing it roll and causing me to lean forward more.
I pull a big breath into my stomach and push out hard on my abs. If you don't you will fall forward.
Spread you knees and keep the weight on your heals and outside of you feet.
Then I break at my hips first.
People always say to sit back. While I think that this is true for the most part, what you really want to do is sit between your legs. Also, if you look at my videos you will see that my chins don't really move at all. The move a very little bit forward, but not much.
When you are in hole the most important thing to remember is to push back into the bar before coming up. If you don't your hips will rise first and you will end up GMing the weight up.
About half way up I start to exhale and attempt to pull my hip through. Pulling my hips through is still my weakness, but I am working on it.
Another important tip. Try to move that weight up as fast as possible. EXPLODE out of the whole. If you don't, you increase the possibility of getting pinned about 1/4 of the way up. It has taken me a while to figure how to do this. As Steve has witness many times, I used to be pretty slow.
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2007/08/08, 11:03 AM
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Quoting from wrestler125:
How do you like the safety bar squats? I was planning on buying one and using it here, and bringing it up with me, but that was only going to be if we didn't get one... once james told me John actually listened and got one I decided against it, so I'm trying to figure out how I want to use them when I get back, as an accessory or main movement...
I was thinking about replacing front squats with them, since they're more quad dominant.
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I am going to rotate them as an accessory and main movement. Yesterday, I found muscles in my back that I didn't know were there. My whole backside was really sore. I didn't really feel them in my quads so much, but I didn't do a lot of them either. They are really hard for me right now. I don't think that I could have handled much more than 225. They are really going to help develop my core.
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2007/08/08, 11:07 AM
Some other squat tips I forgot to mention.
Pulling the shoulders back is really important. It keeps the shell there, and helps to keep your arch. More importantly, it keeps your chest high and spread. I like to pretend that I have string attached my chest that is pulling up. This how I remember to lead with my chest.
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2007/08/08, 11:08 AM
shell = shelf
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2007/08/08, 11:14 AM
Oh yeah..Head back...smash that baby in to traps. Also, I like to try and break the bar over my traps at the bottom.
Damn...there are a lot of thing to think about.
I have found that while trying to perfect your squat it is easier to focus on one thing at a time. Once that thing becomes automatic, start focusing something else.
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2007/08/08, 03:22 PM
Why sit down and not back/ Siting back brings the hamstrings in it more...and helps with the stretch reflex?
I've been reading alot about maintaining your arch while squatting is actually the number one priorty. So I kinda stick my butt out...spread my knees and sit back...then driving elbows under/forward of the bar as I come up...to keep my chest high.
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\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\"
You have to learn to follow, before you can lead.
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2007/08/08, 03:34 PM
I am not say that you should sit strait down. In fact that would be bad. I am saying that you should sit between your legs. Perhaps better put...You should sit on your hamstrings. For most people, telling them sit back will work, but I ended up sitting too far back causing me to do some weird GM squat thing. For me it was easier to think about sitting between my legs. If you break at the hips and try not to let your knees move forward you will naturally sit back.
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2007/08/08, 03:42 PM
I agree...maintaining your arch is very important.
Yes, driving the elbows forward is also important and this will help to maintain the arch. Pushing out hard on the abs and keeping your head back also help to maintain the arch.
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2007/08/08, 04:33 PM
Since we're talking about squats here. Again, this is probably person specific, but in general what sort of angle (upper body compared to floor) do you hit at the bottom of your squat. Assume 90 degrees is straight up when you unrack and 0 would be lying face first on the floor.
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2007/08/08, 04:35 PM
I would say about 45 degrees, maybe 40, but that is mainly because I have wide stance.
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2007/08/08, 07:40 PM
lol...Thanks man...I was hoping for a more entertaining description, though. I was messin with ya, dude- cuz of what Steve said
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2007/08/08, 07:50 PM
ME upper
I am going start doing some wave loading for bench
45x??
95x5
135x5
175x3
Wave 1
200x3
210x2
220x1
Wave 2
210x3
220x2
230x1
Wave 3
220x3
230x2
240x0.95 someone had a finger on the bar
240x1 clean - just for good measure
2 Board with pause
185x3
205x3
225x2 tried for 3 but I missed
Pull-ups
5xBW
5xBW+10
5xBW+15
5xBW+20
3XBW+30 I meant to use a 25 but somehow I didn't
Dips
4x8xBW
Side Lat Raises
3x6x25
DONE!
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Light bulb shaped people are easy to push over!
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2007/08/08, 11:27 PM
whats this wave idea?..looks just like a pyramid?
And why are you doing max bench press AND boards on same day? And maxing out on both?
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\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\"
You have to learn to follow, before you can lead.
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2007/08/08, 11:55 PM
I like the last workout. I'll be doing wave loading for my bench in my next cycle as well.
My only comment is you need to bring that board press up. Might be fatigue, might be technique, but no reason you should have failed on your third rep of 225. Ask Joe if he is in the room while you are lifting, he taught me the finer points of the board press.
You're an idiot. "I meant to put on a 25, but somehow didn't..." Dude, it's one plate, hard to screw up.
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SQUAT MORE ~Jesse Marunde
Mortal by birth.
Strongman by the grace of god.
Blood Guts Sweat Chalk
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2007/08/09, 08:46 AM
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Quoting from wrestler125:
You're an idiot. "I meant to put on a 25, but somehow didn't..." Dude, it's one plate, hard to screw up.
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I was putting DBs between my legs.
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2007/08/09, 08:48 AM
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Quoting from wrestler125:
My only comment is you need to bring that board press up. Might be fatigue, might be technique, but no reason you should have failed on your third rep of 225. Ask Joe if he is in the room while you are lifting, he taught me the finer points of the board press.
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I would have got three, but I was set up so close to the pins that were getting in my way. I was hitting them on the way up and on the way down.
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2007/08/09, 08:52 AM
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Quoting from bigandrew:
whats this wave idea?..looks just like a pyramid?
It sort of is a pyramid, but see how the weight waves. It make the weight seem lighter on the second wave and third wave.
And why are you doing max bench press AND boards on same day? And maxing out on both?
I added in a 3x3 of boards as a supplemental exercise because I tend to fail 5-6 in off my chest. 225x3 should not have been a max effort, but I was setup weird.
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2007/08/10, 07:40 PM
DE Lower
Tried bands today for the first time.
Some warm up
Box Squat
135+Purple Bands 10x2 45-60 seconds between sets.
Felt really good today so I went for some singles.
185x1
225x1
275x1
315x1
They all felt pretty fast and smooth.
Speed Pulls Sumo
295x9x1 45-60 seconds between sets.
GM
135x8
145x8
155x8
165x8
All of these felt pretty light and I am starting to feel better about them.
Back Extensions
70x3x8 really tried to squeeze my glutes at the top.
Hanging leg raises
4x10
DONE!
I felt awesome today..great workout.
Steve, should the bands have any tension at the bottom? I wrapped them around a dumbbell a few time, but I don't think it was enough. I think that I need to wrap them a few more times next week.
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Light bulb shaped people are easy to push over!
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2007/08/11, 12:03 AM
Yea, tension the entire time so that there is no point where it "kicks in".
Jared and I came up with a few ways (he had me come in just to help set up bands...), if you see him ask him...
Otherwise, best setup we found was 2 dumbbells each side, side by side. One should be heavy, at least 100 for the purple bands. Go around the light one, under the heavy one, and up to the bar. If this isn't short enough, go around the heavy one, loop around the light one, and back under the heavy one.
Until I convince Bucky to put in I-bolts into the floor, this will have to do.
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SQUAT MORE ~Jesse Marunde
Mortal by birth.
Strongman by the grace of god.
Blood Guts Sweat Chalk
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2007/08/11, 11:37 AM
when you say around do mean that one end of the band terminates at that DB. I just wrapped it around a heavy dumbbell like 3-4 time, but that was enough. I almost think that I could have looped both ends around the bar with a heavy DB in the middle holding it down. I'll mess around with the setup next week.
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2007/08/11, 11:15 PM
yea, around it so the end of the band wraps around the handle.
I'm gunna try and pick up the hardware to add an attachment to the bottom of the new rack to make this a less than 10 minute set up.
Of course, we could just barricade off one of the racks and keep the bands set up permanently...
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SQUAT MORE ~Jesse Marunde
Mortal by birth.
Strongman by the grace of god.
Blood Guts Sweat Chalk
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2007/08/12, 04:23 PM
DE upper
Bench
135x(about 54% 1RM)3x9 alternating grips (wide,med,close) 45-60s TBS.
Although, I have never tried bands I predict that they would help keep the weight from wanting to jump out of my hands at the top. Without bands, I feel like I needed weight that is greater than 50%. Having done 125 for the past three weeks, I can say that my intuition was correct. I felt much better with heavier weight.
Felt really fast and smooth today, I think I am finally getting the hang of it.
Close Grip
155x3
175x3
195x3x3 Last time I did these at 185 and it felt hard...these felt fast. Definitely made some progress.
Rope Pushdowns
90x10
95x2x10
95x8 Didn't have 2 more in me.
Bent Over 1-arm DB Rows
90x8 - these were a little harder than I was expecting, so I changed it to 6 reps per set.
90x3x6
Face-Pulls
85x3x10
Shrugs
145x2x15
DONE!!
This week has been awesome. I have felt great all week and I have definitely made some progress.
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2007/08/13, 08:30 PM
ME Lower uummmm Squats
Squat
45x??
95x5
135x5
185x3
225x3
275x1
320x1
350x1
380x1 Sweet...new PR
...but wait I was feeling greedy
385x1 BIG PR and the one of hardest reps of my life. I now have a new appreciation for max effort.
I am not really sure how, but I have effectively increased my squat by 20lb over the past 2 weeks. I hit 370 last weekend for the first time after getting pinned under it 3 weeks earlier. 375 two days later and 385 7 days after that.
In all honesty, I don't think I have 390 in me yet. I think I am going to just aim for 3-5 singles at 90%+ next week.
SLDL
200x4x8
Pull-Throughs
135x10
145x10
155x10
165x10
Standing Ab Pulldowns
85x3x12 I was going to go for one more set, but I was fried at this point.
My legs feel like rubber and they are still shaking a bit, but god damn this was a good workout.
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2007/08/14, 10:00 AM
I like to do SLDLs with an overhand grip to work on my grip strength. I have never been able to hold on to 200 for that long or that many sets. Needless to say, it is hard for me to grabs stuff right now. Actually, it hard for me to sit up strait right now. My abs and back are fried. My legs feel ok, but they definitely feel like I lifted something heavy yesterday. I could have slept for 10 hours last night if I didn't have to go to work today.
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2007/08/14, 12:07 PM
Don't look at what you've done recently, but what you were doing before this. One thing that stands out, is that you did a competition prior to this. Now competition lifting can be good for mental focus and motivation, but what I am getting at is that you probably deloaded prior to the meet.
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Quoting from pemdas:
I am not really sure how, but I have effectively increased my squat by 20lb over the past 2 weeks. I hit 370 last weekend for the first time after getting pinned under it 3 weeks earlier. 375 two days later and 385 7 days after that.
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SQUAT MORE ~Jesse Marunde
Mortal by birth.
Strongman by the grace of god.
Blood Guts Sweat Chalk
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2007/08/14, 12:10 PM
yo wrestler, u look Cool Dude. what kinda workouts are you doing for abs
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2007/08/14, 12:15 PM
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Quoting from wrestler125:
Don't look at what you've done recently, but what you were doing before this. One thing that stands out, is that you did a competition prior to this. Now competition lifting can be good for mental focus and motivation, but what I am getting at is that you probably deloaded prior to the meet.
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Good point. I did deload.
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2007/08/14, 01:10 PM
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Quoting from bossishere:
yo wrestler, u look Cool Dude. what kinda workouts are you doing for abs
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send a PM to 7707mutt and he can give you some AWESOME abs workouts.
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SQUAT MORE ~Jesse Marunde
Mortal by birth.
Strongman by the grace of god.
Blood Guts Sweat Chalk
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2007/08/14, 10:09 PM
hahaha. or some of the gel menace knows about...
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2007/08/15, 12:26 AM
shhhh...lets keep it on the downlow.....lol
Pem nice progress in your workouts. great job with your prs dude.
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2007/08/15, 08:51 PM
ME Upper
Some warm up
Wave 1
205x3
215x2
225x1
Wave 2
215x3
225x2
235x1
Wave 3
225x3
235x2 Rep PR
245x1 - went up faster and cleaner than 240 last week.
Today I focused on moving bar as fast as I could. My setups were really good today. I was nice and tight the whole time. The bar speed was also good. I didn't slow or stall on any reps. This was a big day. The most I have ever put up was 250 and it was a sloppy rep. Furthermore, I had no where near the volume before hand. If I place my 1RM at 250 then I had 10 reps at 90%+. Obviously, I can now put up more than 250 even though I have never tried it. Regardless this was awesome session.
One Note: I flare my left elbow out a little right as I start to move the weight up. I need to make a conscious effort not to do that next week.
2 Board with pause
185x3
205x3
225x3 - easy
Pull-ups
BW+Belt+5x5
BW+Belt+10x5
BW+Belt+15x5
BW+Belt+20x5
BW+Belt+25x4.5 - my chin hit the bar on the last rep, but it wasn't really over the bar.
Dips
BW+Belt+10x4x8 easy
Side Lat Raises
20x4x8
DONE!
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Light bulb shaped people are easy to push over!
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2007/08/15, 11:19 PM
Test your tricep strength in each arm and make sure it's equal. Otherwise, it's just a technique issue. Nice job.
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SQUAT MORE ~Jesse Marunde
Mortal by birth.
Strongman by the grace of god.
Blood Guts Sweat Chalk
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2007/08/16, 08:52 AM
Woops, I meant my right arm. I am pretty sure it is a technique issue. The person spotting me said that I did it often but not on every set. Plus, when I made an effort not to do it on 225x3 I didn't.
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