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Pemdas Train Log

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coolnatedawg Posts: 813 Joined: 2005/03/09	2007/10/16, 09:41 AM so do i, but i get more range of motion with db, therefore it helps my chest more. steve is right, but i just wanted to key you in to see if you would want to alter it. anyway, good luck with it either way, i see it more beneficial at this stage of my training than consistently having speed work. but its probably best to alternate them from time to time.
Pemdas Posts: 973 Joined: 2004/07/22	2007/10/16, 10:06 AM If a bigger range of motion is what you want then do a board press with a cambered bar. If you have a 5-6 inch cambered bar two boards will give 1 to 2 inch greater range of motion. Steve or anyone else. I am thinking that with this rep work stuff I might not really need to do any full range of motion max effort work for a while. I think it would be more to my benefit to work with the boards to get used to handling heavier weight. Thoughts?
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/10/16, 11:46 AM Sure, why not? Just make your max effort movement a board press or lockout (I like board press better because you are still doing an eccentric prior to the press, it's more specific to actual bench). If you want to get used to the heavy stuff but still go full range, you can press with/against bands. -------------- SQUAT MORE ~Jesse Marunde Mortal by birth. Strongman by the grace of god. Blood Guts Sweat Chalk
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/10/16, 12:48 PM i think that is a good idea. you dont always do full ROM anyway, (think floor presses). i would definitly suggest working your weakpoints tho. you already said you need to work on wide grip bench which makes me think you think you have a weak chest? but now you want to remove that portion of the lift. just make sure it gets some work becasue it seems to be of some concern to you. remember, the whole point is to cycle ME movements, so there is nothing wrong with doing it all!
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/10/16, 01:10 PM With lots of repetition work, he is working his chest. Besides that, I think what he meant was that it doesn't make sense to do CG and DB work, that one of them should be a wider grip. He already benches with a fairly wide grip for a raw bencher, and I think that board press with full range rep work would be a perfect balance. -------------- SQUAT MORE ~Jesse Marunde Mortal by birth. Strongman by the grace of god. Blood Guts Sweat Chalk
Pemdas Posts: 973 Joined: 2004/07/22	2007/10/16, 01:13 PM ============ Quoting from coolnatedawg: i think that is a good idea. you dont always do full ROM anyway, (think floor presses). i would definitly suggest working your weakpoints tho. you already said you need to work on wide grip bench which makes me think you think you have a weak chest? but now you want to remove that portion of the lift. just make sure it gets some work becasue it seems to be of some concern to you. remember, the whole point is to cycle ME movements, so there is nothing wrong with doing it all! ============= How am I not working my weak points? Full rom rep work. Extra shoulder work this cycle. I never said I wasn't going to cycle lifts. I only said that I am considering not include as much full rom stuff, because of the rep work.
Pemdas Posts: 973 Joined: 2004/07/22	2007/10/17, 08:08 PM ME Upper 3-Board 45x? 95x10 135x5 185x3 Added boards 225x3 245x1 265x1 275x1 285x1 Baseline PR 290x0.5 Spotter touched the bar for second, but then took his fingers off 285 is the most weight that I have held for bench. Oddly enough it didn't feel that heavy. I mean it was heavy, but it was manageable. I have a sticking point an inch or so off the board. This is the first time that I noticed this. I must be able to blast through it at lower heights. Incline DB press 70x4x8 Pull-ups BW+35x2x5 BW+35x2x4 BW+35x1x3 Dips BWx4x8 I felt like I needed to deload these for a bit. DONE!
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/10/17, 09:17 PM nice!
ecle5c Posts: 1,312 Joined: 2003/07/10	2007/10/18, 12:31 PM You have a sticking point an inch off of three boards? Is that right where your triceps really take over the bulk of the work? You must generate enough force to not notice it with full ROM.
Pemdas Posts: 973 Joined: 2004/07/22	2007/10/18, 01:00 PM I am not really sure. It was really weird. I would pretty much stop for split second and then the bar would start to move again. On the 290 attempt, my spotter just put his finger on the bar for a split second, but it was enough for me to get the bar moving and lock it out.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/10/18, 01:18 PM I have that too. I think it's probably just the stretch response and tension getting the weight started. I have the problem about an inch or inch and a half off a 2 board, whereas when I fail with flat bench, it's 1.5-2" off my chest. -------------- SQUAT MORE ~Jesse Marunde Mortal by birth. Strongman by the grace of god. Blood Guts Sweat Chalk
Pemdas Posts: 973 Joined: 2004/07/22	2007/10/18, 01:31 PM I really think that I just need to be more explosive of the board and faster at recruiting all the necessary muscles.
Pemdas Posts: 973 Joined: 2004/07/22	2007/10/18, 01:39 PM My technique needs some work. My bench has not evolved as far as my squat nor have I had as much time under the bar on bench. After all, I have really only been benching since January.
Pemdas Posts: 973 Joined: 2004/07/22	2007/10/19, 08:01 PM DE Lower Box Squats Purple Bands 45x5 135x2 185x10x2 I walked into the gym today with the mind set that I was going fuck paying attention to the details. I was just going to be as fast a possible. Well...I was. My sets at 185 felt better than any other DE day I have had yet and all of those were at lower weight. I was really happy with todays progress. Speed-Pulls 335x10x1 - Still fast as shit. SLDL 245x4x8 PR + 10lbs Planks/Bridges Plate...both sides and front. 50 seconds DONE!! My hammies feel like rubber.
Pemdas Posts: 973 Joined: 2004/07/22	2007/10/21, 02:28 PM RE Upper Bench 195x5x8 Way harder than last week, but still doable. Seated DB OH Press 60x2x6 60x1x5 - Just couldn't get 6 for some reason 60x2x6 1 Arm DB Row 100x3x8 100x1x7 3 Reps better than last week. 1 Arm Pushdown - Just the right arm 55x1x10 55x4x8 DONE!!
Pemdas Posts: 973 Joined: 2004/07/22	2007/10/22, 08:30 PM ME Lower Box Squats 135x5 185x3 225x3 275x3 315x1 365x1 385x1 10lb PR 390x1 15lb PR 395x1 20lb PR!!!! I don't really know how that happened. I just felt really good today. I stopped at 395, but I probably could have hit 400 or 405 if I kept going. These were not touch and go I sat and paused for a good second. Pull-Throughs 195x4x10 GMs 230x5x6 Standing ab pulldowns 115x6 120x6 125x6 130x3 DONE !! Great training today! Best in a while.
Pemdas Posts: 973 Joined: 2004/07/22	2007/10/24, 08:07 PM ME Upper- Shit went well today! Warp-up 45x20 95x5 135x3 185x3 3-board 225x3 250x1 270x1 290x1 5lb PR 295x1 10lb PR!!! 300x0 - Ok so i got greedy. Incline DB Press 75x4x8 Pull-ups BW+35x3x5 BW+35x2x4 Standing face pulls 100x10 110x10 120x10 130x6 DONE!
Pemdas Posts: 973 Joined: 2004/07/22	2007/10/26, 08:31 PM DE Lower Box Squats 205 + Purple Bands 10x2 - nice and fast. Speed Pulls 335x10x1 - Really fast, I might up the weight on these. SLDL 255x4x8 - easy Plank/Bridges Front and both sides 45 x 1:15 DONE!
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/10/26, 08:49 PM You pull from floor when you do speed pulls? Have you tried them banded or with chains? -------------- \"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	2007/10/27, 09:04 AM Yes No, not yet.
Pemdas Posts: 973 Joined: 2004/07/22	2007/10/27, 04:43 PM RE Upper Bench 200x4x8 Seated DB Shoulder Press 60x4x8 DB BOR 100x4x8 Tri-Pushdowns - just right arm 60x4x8 DONE!
Pemdas Posts: 973 Joined: 2004/07/22	2007/10/29, 08:16 PM ME Lower DL 135x? 225x3 315x3 365x2 405x1 455x1 495x0.95 455x1 I was pretty much erect on that 495 attempt and if steve wasn't watching I would have thought that I had it, but steve thought that I wasn't quite locked out. I'll nail it next week. GM 235x5x6 Pull-Throughs 200x4x10 Ab-Pulldowns 115x6 120x6 125x6 130x6 DONE!!
Pemdas Posts: 973 Joined: 2004/07/22	2007/10/31, 08:19 PM ME Upper 45x20 95x5 135x5 2-Board 185x3 225x1 245x1 265x1 280x1 5lb PR 285x1 10lb PR!! 290x0 damn almost had it. I need stop going for the gravy. I seem to always miss. 225x5 Incline DB Press 80x3x8 80x1x6 - just didn't have 2 more. Pull-up Neutral Grip Shoulder Width BWx3x10 BWx1x8 Standing Face-Pulls 120x4x8 DONE!!
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/02, 07:45 PM DE Lower Box Squats 225+purple 8x2 - These didn't feel that fast today. I should have lowered the weight, but I didn't. Speed-Pulls 345x1x1 - The fuck fest continues. This felt like 500lbs. f&@k f&@k f&@k f&@k f&@k f&@k Whatever. Not a good day, so I practiced some other shit Fronts Squats 135 High Bar Squat 135 Hanging cleans 135 I wasn't even keeping track of sets or reps. DONE!
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/03, 05:15 PM RE Upper Bench 205x5x8 Everything felt good. My last rep was grinder, but the 39 before that were good. Seated DB Overhead Press 65x3x6 65x1x5 - I just couldn't get that last one. Same shit happened to me on the 60s two weeks ago, but it was the 3rd set not the 4th. Whatever, this is still good progress. 65x1x6 1 Arm Db Rows 105x5x6 - Sweet this was big...no grip problems. Note, I starting using this elastic band thing to strap a 5lb plate to the end of dumbbell because after the 100s they go up by 10lbs. 1 Arm tri push down...just right arm. 65x5x8 Did some DB curls for the first time in forever. 40x3x8 I was happy to have a good session today to counter act the shit fest that was yesterday.
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/11/03, 09:12 PM I've had days like that....think it time for a break? Maybe just some light GPP work for a week? -------------- \"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	2007/11/03, 10:56 PM No, I am not over trained or anything. It was just a bad day. It happens. Today felt great, so know for a fact that it was just a bad day.
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/05, 07:46 PM ME Lower DL 135x10 225x5 315x3 365x1 405x1 455x1 500x0 - Couldn't even get it past my knees. 500x0 - Nothing. 405x4 I was fried after this. Pull-Throughs 205x4x10 Was going to GMings but my back wasn't feeling it. Just fucking around SB Box Squats 145x? 195x1 235x1 I think that I am going to do these next week. DONE!
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/06, 10:05 AM Notes to self. Deadlifting two weeks in row killed me. I am totally fired today. I think that I was able to do it last time because the first week I did them in the last cycle was after a 4 week break and I even though I got a 20lb PR it was still under what I was capable of. This time around I attempted a flat out max the first week back to them. This week I felt weaker. I have made some interesting observation comparing this cycle to the last one. I had a bad DE lower day in week three both times. Week 4's ME day was hard as shit both time. the last time it was my three attempts at a 395 squat. This time it was with deadlift. I am not sure if these are just coincidences or I stumbled onto something. The next cycle will tell.
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/06, 11:09 AM More thoughts...its a slow day at work. I have to much time to think. Front Squats. I suck at these. I don't think these are a good choice for ME work right now. I don't feel like I can move enough weight to get a real good strain. However, I think that they might fit nicely into my supplemental slot on DE lower days. I definitly feel like doing these for reps will be good practice. Maybe a 5x5 or 4x6. I am going to do it and see what happens.
	2007/11/06, 12:21 PM I would not do anything over 90% of 1rm more than once or perhaps twice a month...I like to do mine once every 3 weeks. I also would not do heavy rack pulls or anything of this sort(you essentially want you CNS to recover). My suggestion is to instead try Gms, weighted hypers, light speed deadlifts, or lighter oly variations...that is if you feel like it's your weakness or you like training frequently. Plenty of people rely purely on their squatting to progress in deadlift aside from infrequent workouts/ competitions.
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/06, 01:11 PM Thanks for input. I definitly think once per month is going to be the way to go. I might do two, but they will be different movements...against bands, lock-out something like that.
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/11/06, 09:56 PM I usualy did 3 ME movments for squats...and 1 for dl's, and I rotated this 4 week cycle. Last cycle before smolov: box squat front squat dl against bands off a box good morning w/ chains off the rack -------------- \"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	2007/11/07, 09:26 PM ME Upper Bench 45x20 95x5 135x5 185x2 Added 2 Boards 225x3 250x1 270x1 290x1 5lb PR 295x1 10lb PR!! Sweet! I was really happy with this. I worked up to 295 with 3 boards two weeks ago and now I hit it off of 2. I am very pleased with this progress. Incline DB 85x3x8 85x1x7 This was interesting. I hit 3 sets of 8 and one set of 6 with 80s last week. Some how I manged 5lbs more and an extra rep. I am also pleased with this progress. Neutral Grip Pull-up. The handles are about shoulder width apart. BW+10x4x8 Standing Face-Pulls 125x5x8 Cable Side bends 80x?? 100x4x6 DONE!!
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/11/09, 10:18 PM yea, i feel beat after those DE squats, and that always transfers to slower pulls right after. i hope to use the purples next time. good workout, do you still feel fast enough or you think you would rather rock the purples?
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/10, 03:13 AM The greens were pretty tough. I might bee able to work up to 205 with them over a few weeks, but I have no idea how you felt fast with 225. We must have different band tension. There is no way in hell I could have moved 225 fast or even average speed.
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/09, 08:30 PM DE Lower Box Squats Green Bands 45x2 95x2 135x2 155x2 185x3x2 - I felt too slow 165x5x2 - Good shit Speed-Pulls 335x6x1 Front Squats 135x8 185x4x6 GHR - Natural. I push off the bench for a little help. 3x8 Standing Ab-Pulldowns 120x6 125x6 130x6 135x4 This was a good workout. I feel spent. Those green bands took a lot out of me.
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/11/10, 11:08 AM these are brand spanking new too. i think i definitly want too use the purples so i can get a better idea of how fast i am with those. maybe in comparison i am slow with the greens... i will have to see!
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/10, 11:17 AM I am not saying that band is any different, but they way we set them up might be different, which would change the tension.
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/10, 02:41 PM RE Upper Bench 210x3x8 210x1x7 210x1x6 DB Overhead Press 65x0 Lat-Pull down 55x3x20 70x1x20 I only got 4 hours of sleep last night. It was my buddies birthday and I was out far too late drinking. On top of that I still feel wrecked from yesterday. I shouldn't have lifted today. I did ok on bench considering how shitty I felt, but I had nothing left after that.
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/12, 08:53 PM ME Lower Squat 45x?? 95x5 135x5 185x3 225x3 275x3 315x1 365x1 385x1 425x1 10lb PR 425 was hands down the hardest set of my lift. I rack the weight and started to lose my vision, my legs started vibrating and my back wasn't feeling so great. However, my buddy Brian was watching and he said that I had good form the whole time, so I am happy about that. I had lie down for a good 15 mins. Back Extensions 3x20 - need to get some blood flowing into my lower back. Kneeling Squats - First time doing these, so I was just feeling them out. 135x10 185x8 225x8 275x8 295x8 Nice, I felt them real good in my glutes, which was what I was going for in the first place. Back Extensions 70x5x8 Standing Ab Pulldowns 120x4x8 DONE...damn am I tired. I think that I need give my back a little break.
arondaballer Posts: 1,054 Joined: 2003/06/14	2007/11/13, 02:38 AM Congrats on the PR! -------------- 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
ecle5c Posts: 1,312 Joined: 2003/07/10	2007/11/13, 08:23 AM What are kneeling squats exactly? Nice PR, I love that feeling when you start seeing stars and feel like you're about to fall over.
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/13, 08:32 AM They are exactly what they sound like. I set the pins so that I can unrack the weight while I am kneeling. Then I just sit on my calves and try to explode back up by pulling my hips through and squeezing my glutes.
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/11/13, 06:36 PM good work dude. i tried to be you today but failed. boo... hahah how do you like the kneeling squats. im thinking of doing them, but im wondering how they would compare to something like Good Mornings... obviously more weight. i need work on pulling my hips through for the top of my DL and squats...
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/13, 07:46 PM I am not sure yet. I need to give them a couple of weeks to really evaluate what I think of them. I can use way more weight than I would be able to GMing. I think that alone is going to make a better choice for me. I feel like the movement is so similar to locking out a deadlift that it is going to have a good carry over. Plus, they are far less stressful on my lower back. I have been beating it pretty bad lately and I need give it a break.
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/14, 09:17 PM ME Upper Bench 45x20 95x5 135x5 185x3 225x1 250x1 275x0 270x1 5lb PR 275x0 250x3x1 I really thought that I was good for 275 today. Oh well. I still got 5lbs DB press 90x5x4 90x1x2 Neutral Grip Pull-up BW+20x4x8 Standing Face-Pulls 135x5x8 Standing Overhead press 95x5 105x5 115x5 125x5 135x5 DONE!!
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/16, 07:54 PM DE Lower Box Squats Green Bands 45x2 95x2 135x2 155x2 175x10x2 - I felt super fast today. Speed Pulls 335x10x1 - Fast is the name of the game. Front Squats 190x4x6 Supersetted these cause I was running out of time. GHR - Natural - Pushed of the bench when I need to. 3x8 Cable-Side Bends 110x3x8 DONE! Training went well today, I felt great. I was considering not doing speed squats or speedpulls because my back was fried on monday after squatting and it was bothering me up until today, but it felt good in warm-ups so I went for it. I am happy with my decision.
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/17, 03:46 PM RE Upper Bench Warm-up 45x20 95x5 135x2x5 185x5 The real work. 215x2x8 215x2x6 215x1x5 I wasn't able to get 8 for 5 sets, but as long as I keep getting 8 on my first set, I will continue to bump the weight. I hoping that I can hit 225 for 8 in two weeks. After that I might switch back to speed bench for a few weeks. Seated Overhead BB Press 95x4x8 My shoulder were shot after bench. I don't think overheads were a good choice. Chest Supported T-bar Rows I haven't done this in forever so I was just feeling them out. 45x8 50x8 55x8 60x8 65x8 1-Arm Pushdown just right arm. 70x5x8 I have been making good progress on these, but they don't seem to fixing the imbalance very well. I think that I might switch to 1-arm DB presses. DONE!!
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/11/19, 11:27 AM what are you intending to do for ME this week? im just curious, but are you planning another regular bench or something else? that wuold be 3 weeks of that... do you like to change every 2 or every 3?

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