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Pemdas Train Log

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bigandrew Posts: 5,146 Joined: 2002/10/21	2007/09/02, 10:07 PM Why no front squats then if stabilty is a issue with dumping bar? -------------- \"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.
Pemdas Posts: 973 Joined: 2004/07/22	2007/09/02, 10:31 PM I have no good reason for not doing front squats other than I just want to do safety bar squats. We just got the bar a few weeks ago and have yet to really try it out. However, your point is taken and in all honesty, I have been juggling around the idea of doing front squats because in the back of head I feel that this is a better chose. The safety bar isn't going anywhere. You convinced me.
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/09/02, 11:12 PM LOL Use the safty bar for speed work :dumbbell: -------------- \"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.
Pemdas Posts: 973 Joined: 2004/07/22	2007/09/03, 03:35 PM ME Lower Weighing in at 183 today. Gained 5lbs this month. Deadlift 135x10 225x5 315x3 365x1 405x1 440x1 PR +5lbs 455x1 PR +20lbs That was a huge PR, but I put 30lbs on my squat since I last deadlifted. I figure right from the beginning I was good for 20lbs. I might have had more, but I just called it day. GHR on the ab bench thing 3x10 - These were assisted I was pushing of the bench for a little help. Compromised Bulgarian Split Squats 50lb DB held on my shoulder on the side with leg up. 3x10 Leg Raises 2x15 I was going to do some planks, but I felt like puking at this point, so I called it day. DONE!!
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/09/03, 04:19 PM Really sad(on my part) you dl the same as me:( Nice PR though...good job. -------------- \"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.
Pemdas Posts: 973 Joined: 2004/07/22	2007/09/05, 08:27 PM ME Upper Wave 1 220x3 230x2 240x1 Wave 2 230x3 240x2 250x1 Wave 3 240x3 (Rep PR + 1) Last rep was grinder. 250x1 Missed second rep. I should have stop here. 260x0 Missed half way up. And so I am done with waves for the time being. I have also learned that I work best with 3-4 week cycles. I knew this morning that things were going to be rough today. My triceps still felt sore when I woke up. The 3 rep PR was nice though. At least I walked away with something. I plan to move to floor press for next three weeks. I going to work up to a 3RM at first and play it week by week. One Arm Db Press 50x4x10 First time doing these. I could have done more, but I needed to start somewhere. Chins BW+25x5x5 Dips BW+45x4x6 - I am sure this some kind of PR. I don't think that I ever used a 45 before. Front Plate Raises 45x3x8 Planks 60 second each side and the front.
Pemdas Posts: 973 Joined: 2004/07/22	2007/09/07, 07:50 PM DE Lower Box Squats 135+one set of chains 10x2 I feel really fast today, so I went for some singles. 225x1 275x1 315x1 - Really sat down on this one. Had about 2 sec pause on the box. 335x1 - Put my belt on. Not the prettiest rep and I didn't really sit on the box as much as I should have, but it went up pretty fast. I have yet to max out on box squats so this is really a baseline PR. Speed Pulls 315x1x5 - my hip feel really worn out, but I felt fast. 1 leg squats - I had to use the wall to stabilize myself 2x8- damn these were hard. Ab pull downs 105x10 105x8 105x6 105x5 I wanted 105 for 4 sets of 8, but it wasn't happening. I was going to do some light GMings, but because the hips feel fried I didn't. DONE!
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/09/08, 05:58 PM so your box PR is only 330 or so but your regular is like 390 or so? i must be doing something wrong, cuz my box PR is 430 but my regular is only like 380.i have trouble at the bottom slowing down and reversing... i tend to get way too below parallel and get stuck... any idears?
Pemdas Posts: 973 Joined: 2004/07/22	2007/09/08, 06:04 PM That wasn't a ME attempt. I did some singles after my dynamic squats. I could have easily done more, but I felt that that was good enough for the day. There is no way that your box squat is higher than your free squat unless you are squating to a high box. Tip don't dive bomb. Lower slow and controled. I don't think that depth should really be an issue. I squat down until I can't go down any more.
Pemdas Posts: 973 Joined: 2004/07/22	2007/09/09, 06:15 PM DE Upper Bench 95+minis 9x3 (wide, med, close) Felt pretty fast today. 115 last week was definite way too much weight. This ends week three with the bands. I am moving to chains for the next three weeks. Decline Close Grip 205x3x3 - All reps were smooth. Pull-Downs with V-bar(Bar has parallel handles)(Neutral Grip) To do these I leaned back about 45 degrees and focused on pulling the handles apart with my elbows out and really squeezing my back together. I felt it really good in my mid-upper back, which was my goal. Trying to get a feel for what weight to use. 85x8 100x8 Work Sets 115x4x8 Lying tricep extensions 20x15 - too light 25x12 - still too light. 30x4x10 Shrugs Used the trap bar. I have no idea how much this thing weighs. (Two plates + bar) x 10 - too light (Two Plates + 2 Quarters + bar) x 4 x 8 or 10 I don't remember. I didn't really feel that great today, but the session still went well. I thought that I was taking it easy, but I was exhausted when I finished. I did finish pretty quick today. I guess the speed of the session got to me. DONE!
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/09/09, 08:49 PM yea... i guess maybe its a speed thing. i tend to lower pretty quick i guess... maybe by lowering slower i would build more tension? hmm... well, im always lookin to learn more so thats good. oh, and the box makes my hip and knees in line, not above my thigh tho...
Pemdas Posts: 973 Joined: 2004/07/22	2007/09/10, 01:58 PM Start squatting to a lower box. I plan doing some really low box squat next cycle. Like 8in low.
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/09/10, 06:30 PM well when i do that i tend to just do some oly squats. i guess i could try doin a box tho... maybe tonight... altho i planned on F squats
Pemdas Posts: 973 Joined: 2004/07/22	2007/09/10, 08:54 PM ME Lower DL 135x10 225x5 315x3 365x1 405x1 465x1 - 10lb PR 475x2x0 Almost had it both times. Front Squat 135x10 185x1 225x1 245x0 - Wow I suck 225x5x1 I don't know if my front squat sucked balls because I deadlifted first, but god damn I though I could do at least 245. HELLO WEAK ABS. Ok, so I have been putting front squats off because I hate them. This was a bad choice. Time to man up and face my weakness. GHR - Natural Assisted 3x10 Ab-PullDowns 105x3x10 105x6 This is improvement! Planks both sided and front 10lb plate on hips x 45 sec 10lb plate on hips x 60 sec DONE!!
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/09/10, 08:56 PM that's a good dl for a lil shit;)j/k lol do you pull sumo as well? front squat's do suck -------------- \"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.
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/09/10, 09:15 PM If you want a new ab excercise that really good and has helped me alot. I modified the "wiper" from the 300 workout, I thought it was to easy. I call it an "around the world." Instead of going from side to side to the plates with your feet.Go more in an arc and try to keep your butt off the ground. Don't think you'll be able to but man they hurt. -------------- \"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.
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/09/10, 09:29 PM fark dude... how you gonna pull away from me like that on deads? my best is 435 and been stuck there for a while. time to get my lift on. ill catch you! i tried the lower box today for ME squats. started at 8in tall box, but that was too low for wide squats. got to about 12in box up to a 355 easy single. lost it after that tho. pemdas, you and i are having a competition now since you are lifting the same weight... to bad im like 60lbs more than you... dangt!
Pemdas Posts: 973 Joined: 2004/07/22	2007/09/11, 08:25 AM ============ Quoting from bigandrew: that's a good dl for a lil shit;)j/k lol do you pull sumo as well? front squat's do suck ============= Yeah I pull sumo. I pretty much had 475. I definitely get it next time. I am pretty sure I will able to 500 before the year is out. So what is this ab exercise. This how I interpreted what you said. Lye on the ground with my ass in the air. Have a plate by feet and move it from side to side in arching motion.
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/09/11, 08:42 AM no. the sweep thing is where you have a barbell (here it is 135 cuz they were doing complexes) lying on the ground. you lay in front of it with your head near it and grab on to it. you then lift your butt off the ground and point your toes to the bumper plates. andrews recomendation is that instead of just lifting to the plate, down, and to the plate again, that instead you do like a circle i think...
Pemdas Posts: 973 Joined: 2004/07/22	2007/09/11, 08:54 AM Oh...so you don't actually need the plate at all.
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/09/11, 04:53 PM well.. the plates are on the bar. i think the amount of 135 is for 2 reasons -raises the bar the highest since its a 45 per side and also -obviously if it was just the bar then it would be harder to keep it on the ground b/c its light enough to lift.
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/09/11, 11:30 PM I hold the barbell at extension, and go in a Arc with my legs from plate to plate....make sense? -------------- \"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.
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/09/11, 11:46 PM http://video.google.com/videoplay?docid=-7943428315739860768&q=floor+wipers&total=35&start=0&num=10&so=0&type=search&plindex=0 thats them, however, i thought the barbell was on the ground, so my bad. but either way, instead of going back to the floor, andrew proposes you do a arc...
Pemdas Posts: 973 Joined: 2004/07/22	2007/09/12, 08:33 PM ME Upper Floor Press - First time doing these 45x? 95x10 135x6 155x3 175x3 195x3 225x3 235x1 245x1 Baseline PR 250x0 Triceps feel fried. 1-Arm DB Flat Bench Press 55x4x10 Chin-ups BW+30x5x5 PR for this rep and weight scheme. Dips BW+45x4x8 - PR for this rep and weight scheme. Decline Abs - Held the weight behind my head. These sets look weird because I was trying to figure out the best weight to use. BWx2x6 BW+5x2x6 BW+10x2x3 DONE!
Pemdas Posts: 973 Joined: 2004/07/22	2007/09/12, 08:56 PM Thanks for the link coolnatedawg. The low box takes some work to get used too. I can just barely do it. I have to bring in my stance a little, but it is still wide.
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/09/12, 09:39 PM so i should go lower? i mean, it was about a foot and im 6'2... i was able to get it at 8in but i had no power and it was ruining my hips. i will say that at 12in... my legs are BURNING right now... and its 2 days later!
Pemdas Posts: 973 Joined: 2004/07/22	2007/09/12, 10:15 PM Ahh...I could see how it would be difficult if I were 6'2. Just do what every you are comfortable with. 12in is still lower then 14 and plenty below parallel.
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/09/12, 11:58 PM yea... definitly a lot lower than what i was used too for wide stance... good change of pace. hopefully it will help me get out of my squat rut. my max actually went down a bit... i hit 385 before but i cant hit anymore...
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/09/13, 11:12 AM ============ Quoting from pemdas: I could see how it would be difficult if I were 6'2. ============= I don't think you can...
Pemdas Posts: 973 Joined: 2004/07/22	2007/09/14, 08:22 PM DE Lower Box Squats 155+chains 11x2 I felt really good today. I did an extra set just because I felt like it. Speed-Pulls 315x10x1 - fast SLDL 215x4x8 - I really think that these are helping my squat and deadlift more than anything else. Side Bends (DB in one hand for each side) 70x10 75x9 80x2x6 DONE!!
arondaballer Posts: 1,054 Joined: 2003/06/14	2007/09/14, 08:45 PM I love SLDLs. You ever done em dynamically? -------------- 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
Pemdas Posts: 973 Joined: 2004/07/22	2007/09/16, 06:00 PM DE Upper Bench 95+Chains 9x3 (wide, med, close) Felt good today. Decline Close Grip 210x3x3 - All reps were smooth. Pull-Downs with V-bar(Bar has parallel handles)(Neutral Grip) 120x1x8 130x3x8 Gave the JM press a try today. Barxa bunch 95x2x? - Felt too heavy. I was flaring my elbows bad. 65x2x10 - better. Shrugs Used the trap bar. 225x4x10 Planks both sides and front. 25x60 secs 15lb PR lol. These were kind of hard, but I think I am going to go strait for a plate next time.
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/09/16, 08:49 PM dont know if you all saw, but the new Westside for Skinny Bastards III is up at elitefts.com or defrancostraining.com. I am going to try it out as its pretty much what I am looking for. if anyone is interested in an excel version of it and a few other westside mods, let me know as i have made them...
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/09/16, 09:40 PM if you made an excel version of ws4sb3, i'd love it, seeing as we just put a rookie on that exact program. In retrospect, you shouldn't have used such a close grip. Here's the video... http://youtube.com/watch?v=NxfzWbEKd6s -------------- SQUAT MORE ~Jesse Marunde Mortal by birth. Strongman by the grace of god. Blood Guts Sweat Chalk
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/09/17, 12:07 AM just sent you an email steve..
Pemdas Posts: 973 Joined: 2004/07/22	2007/09/17, 08:40 PM ME Lower Front Squat barx?? 95x5 135x3 185x3 225x1 245x0 - Fell back. 245x1 -PR I got it, but it was sloppy 235x0 225x2x1 235x1 240x0 185x3x3 These sets look weird and they probably were not the best choice, but I was really just messing around trying to get a feel for things. I have trouble keeping my arch in my upper back. As soon as explode out of the hole I tend to lose my arch on heavy attempts. I have the same problem with GMs and safety bar squats. I really need to focus on keeping my chest spread. Bulgarian Split Squats - One DB on the side that of the leg that was up. 60x3x8 - These suck GHR - natural assisted 3x10 Ab-pulldowns 115x3 115x5 115x8 - I don't really know what the deal is with this progression. I just felt stronger all the sudden. 120x4 125x2 DONE!! This workout kicked my ass.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/09/18, 10:51 PM I notice that 3 of your 4 exercises are heavily trunk dependent. While it's good that you are targeting it as a weakness, make sure you don't get carried away. -------------- SQUAT MORE ~Jesse Marunde Mortal by birth. Strongman by the grace of god. Blood Guts Sweat Chalk
Pemdas Posts: 973 Joined: 2004/07/22	2007/09/19, 08:28 PM ME Upper Floor Press Warm-up stuff 135x3 155x3 175x3 195x3 225x3 250x1 PR + 5lb My butt came off the floor a little, but I would have had it either way. 235x2 245x1 185x6 I know this is a lot of volume, but I felt like I needed it. 1-Arm DB press 60x4x10 Chin-ups BW+35x5x5 Dips 55x3x8 55x1x6 - just didn't have those last two reps. I pretty happy with the dips. I made a huge jump from 25 to 45 a few weeks back and I surprised myself, but I guess that I wasn't really using enough weight before. Decline-Abs 10x3x5 I use the adjustable decline thing for these. This thing is infinitely harder than the non-adjustable decline bench. DONE!!
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/09/19, 10:02 PM do you floore press more than you board press? The boards I use are roughly same height...yet I floore press like 40lbs more? -------------- \"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.
Pemdas Posts: 973 Joined: 2004/07/22	2007/09/20, 08:31 AM I don't know. I think so, but not by much. I can probably get 235 for 3 off 2 boards letting bar sink into the board, but I wasn't going to get 3 reps at 235 on the floor press yesterday. That second rep was a grinder. You must have a really strong lockout.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/09/20, 05:31 PM Hmmm, that's weird. I board press much more than I floor press. I even bench press more than I floor press. I guess I should probably suck it up and work these in as an ME exercise sometime, but I don't think I got much out of them last time I did them... -------------- SQUAT MORE ~Jesse Marunde Mortal by birth. Strongman by the grace of god. Blood Guts Sweat Chalk
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/09/20, 06:12 PM i think i hit right about the same on both. im not sure tho...
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/09/20, 07:12 PM I max 335 or so on 2 boards....360 on floore? lol -------------- \"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.
Pemdas Posts: 973 Joined: 2004/07/22	2007/09/20, 08:05 PM I don't really see how that is possible. With boards you can setup in a nice arch and get leg drive. You can't do that on the floor press.
Pemdas Posts: 973 Joined: 2004/07/22	2007/09/21, 07:39 PM DE Lower Box-Squats 165+(1 Set of Chains) Chains weigh 20lbs each. The support chains weigh 5lbs each. 10x2 - Felt good today. I didn't feel as fast as last week, but I still felt that my speed was good. I figured out how to REALLY sit back on the box today. There is this certain feeling you get when you know sat back far. Speed-Pull(I always pull sumo) 315x1x10 SLDL 225x4x8 - These were easy, too easy. I even used an overhand grip and I had no problem holding on to the bar. I definitely made significant progress both with this exercise and my grip. Sidebends - Held a 80lb DB in one hand. 4x(6 reps each side) These babies blast the shit out of my obliques. They still feel weird as I am writing this.
Pemdas Posts: 973 Joined: 2004/07/22	2007/09/23, 04:05 PM DE Upper Bench 100+Chains 9x3 Decline Close Grip 185x3 225x2x3 230x3 235x3 I am going to call this a baseline PR. Since I made just a big jump on dips and because steve told my close grip was weak, I just went for a 15lb increase. Then I decided to go for 5lb more. I still felt good so I went for another 5lbs. I definitely wasn't using enough weight. Pull-Downs with V-bar(Bar has parallel handles)(Neutral Grip) 135x4x8 Shrugs 230x4x10 Rope-Pushdowns 110x4x6 DONE!!
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/09/23, 10:23 PM I hate decline..almost as much as frontsquats -------------- \"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.
Pemdas Posts: 973 Joined: 2004/07/22	2007/09/24, 08:52 AM I just hate lifting off on the decline. I have to move the bar a good foot forward to get it in the right position. My shoulders don't like it. Thankfully, Steve showed up right before my last two sets.
Pemdas Posts: 973 Joined: 2004/07/22	2007/09/24, 08:59 AM Oh yeah...I did some planks with a 45. Both sides and front...60sec each.
Pemdas Posts: 973 Joined: 2004/07/22	2007/09/24, 08:24 PM ME Lower Front Squats 135x3 155x3 175x3 195x3 215x3 - This was hard 225x1 I felt like I needed some triples today. I just did 225 to top things off. All this sucky front squat sh&t made me feel like I needed to pick up something heavy. DL 315x2 365x1 405x1 455x1 475x1 PR + 10lbs. Sweet. I was so close 2 weeks ago. It felt good to nail it this week. I even nailed after front squats. Maybe I am good for more fresh. GHR Assisted Natural 3x10 Ab-PullDowns (Made sure my heals were on the floor today) 105x3 110x3 115x3 120x3x3 DONE!!

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