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Pemdas Train Log

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arondaballer Posts: 1,054 Joined: 2003/06/14	2007/12/08, 10:16 PM I feel ya dude. Every time I do shoulder press after bench, I suck at it rreeaaaally bad. -------------- 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
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/12/09, 01:00 AM Between what you said the other day about not getting carryover from dips, to reading your log, I'm pretty sure the long head of your tricep is weak compared to the rest of he triceps musculature. Since the long head is put in a shortened position when doing dips, the lateral head tends to take over. However, you will only see gains up to a certain point until you are overcompensating. I already talked to Chris that this might be his problem (which is apparent when you see that his overhead work, even though strong, is ALL shoulders), and he seems to agree, but it's only when looking at your numbers and the fact that you tend to prefer DB's for your overhead work that I thought it might apply to you, too. Thinking of this from a movement pattern standpoint, dips, decline, pushdowns are all strong, but you're overhead work isn't going well. I know you don't like to press with the straight bar overhead because you feel it beats up your shoulders in addition to bench, but you could just as easily change your extension work to various overhead extension movements. It's up to you to determine if this is just me rambling or if it makes sense. -------------- SQUAT MORE ~Jesse Marunde Blood Guts Sweat Chalk
Pemdas Posts: 973 Joined: 2004/07/22	2007/12/10, 09:46 PM ME Lower Squat 45x10 95x5 135x3 185x3 225x3 275x3 315x1 365x1 405x1 435x0 430x0 - I am an idiot for even trying this. Oh well, live and learn. I wanted one more good rep and I wanted to make sure that I hit depth, so I added a box. 365x1- Pause for like 2 seconds. My deadlift and squat have slowed down recently. The one thing that I changed was taking out SLDLs. SLDL 245x8 265x8 275x8 285x8 I was just feeling them out to figure where I was. I try for 4 sets of 8 with 275 next week. GMins from Pins 225x6 245x6 265x6 275x6 Decline Abs BWx10 BW+10x2x6 DONE!! Lets just say that my lower back is seriously pumped right now.
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/12/10, 10:06 PM are you doing GM starting on the Pins? so solely concentric? these numbers we are putting up are starting to get beastly... exciting eh?
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/12/10, 10:12 PM I love GM's off pins..helped my deadlift pretty good too. If you want somthing really hard..put the manta ray on the bar...so it becomes a high bar GM...can't cheat and put it further down your back:angry: chains are fun too -------------- \\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\\"
Pemdas Posts: 973 Joined: 2004/07/22	2007/12/11, 09:09 AM ============ Quoting from coolnatedawg: are you doing GM starting on the Pins? so solely concentric? these numbers we are putting up are starting to get beastly... exciting eh? ============= Well, I have to bring the bar down to the pins, but I pause for a second with most of the weigh on the pins before I do the concentric part. I'll think that I am going to max out on these next week. As for the numbers, well lets just say I think that I have moved from shit to suck in the words of Dave Tate.
Pemdas Posts: 973 Joined: 2004/07/22	2007/12/11, 11:14 AM My hammies are screaming today. Good shit. I think that I did need a deload from SLDLs for a few weeks, but god damn they smash my hamstrings. They are definitly my best hamstring movement.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/12/11, 11:48 AM Dude, the shitty to sucks transition is huge. Congratulations. -------------- SQUAT MORE ~Jesse Marunde Blood Guts Sweat Chalk
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/12/11, 10:30 PM i just tried finding that article again, cuz i like to refer to it. any idea where i can get at it?
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/12/11, 10:51 PM I wish I could get good work from SDL's..I just never feel them in my hams! Maybe cause the bars craps down my quads the whole time, slowing the bar down? -------------- \\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\\"
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/12/11, 11:13 PM scraps...not craps lol -------------- \\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\\"
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/12/12, 06:40 AM nope... your still looking for scrapes... hahha. sorry andrew...
Pemdas Posts: 973 Joined: 2004/07/22	2007/12/12, 08:44 AM ============ Quoting from bigandrew: I wish I could get good work from SDL's..I just never feel them in my hams! Maybe cause the bars craps down my quads the whole time, slowing the bar down? ============= It is probably because you are not keeping your back strait and pushing you ass back. It definitely has absolutely nothing to do with bar speed.
Pemdas Posts: 973 Joined: 2004/07/22	2007/12/12, 08:51 PM ME Upper 45x20 95x5 135x5 185x3 2-Board 225x3 255x2 280x1 300x1 5lb PR 305x0 285x1 225x8 OH Lockout - Set pins right above my head - Elbows out - Pause on the pins 135x5 145x5 155x5 165x5 175x4 Incline DB Press 70x4x10 70x9 Chest-Supported Face-pulls 100x5x8 DONE!!
Pemdas Posts: 973 Joined: 2004/07/22	2007/12/12, 10:37 PM I should mention that the OH stuff was done with a shoulder width grip.
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/12/12, 11:54 PM nice work. i am going to aim for 300 2 board on my next ME... we shall see.
Pemdas Posts: 973 Joined: 2004/07/22	2007/12/13, 09:28 AM I really wanted 305, but that shit barely moved. I was hoping to hit 315 next week, but thats not happening.
Pemdas Posts: 973 Joined: 2004/07/22	2007/12/13, 02:12 PM I had to do a little research, but I agree with you. It makes a boat load of sense since I didn't do overhead work for a long time,I never do overhead extensions of any kind and my overhead pressing stuff sucks balls. Good call. I am not sure that I would have come to this conclusion without your help. Thanks. I started doing some overhead lockouts this week. I give some overhead extension a try this weekend. Hopefully they don't mess with my elbows too much. ============ Quoting from wrestler125: Between what you said the other day about not getting carryover from dips, to reading your log, I'm pretty sure the long head of your tricep is weak compared to the rest of he triceps musculature. Since the long head is put in a shortened position when doing dips, the lateral head tends to take over. However, you will only see gains up to a certain point until you are overcompensating. I already talked to Chris that this might be his problem (which is apparent when you see that his overhead work, even though strong, is ALL shoulders), and he seems to agree, but it's only when looking at your numbers and the fact that you tend to prefer DB's for your overhead work that I thought it might apply to you, too. Thinking of this from a movement pattern standpoint, dips, decline, pushdowns are all strong, but you're overhead work isn't going well. I know you don't like to press with the straight bar overhead because you feel it beats up your shoulders in addition to bench, but you could just as easily change your extension work to various overhead extension movements. It's up to you to determine if this is just me rambling or if it makes sense. =============
Pemdas Posts: 973 Joined: 2004/07/22	2007/12/13, 03:37 PM I think I might have found a solution to the elbow thing. I just found a different way to do overhead extensions that I believe will save my elbows. Use a pulley with v-bar handle set it at 5+ft Put a flat bench in front of the pulley, but leave enough room so that you can kneel between the bench and pully. Rest your arms and head on the bench while you preform the extension. This should give my elbows the support they need. I am definitly going to give this a whirl for a few weeks. http://www.larryscott.com/bio/newsletter/97summer_2.cfm
Pemdas Posts: 973 Joined: 2004/07/22	2007/12/14, 08:28 PM DE Lower Box Squats (2 Chains Per Side) ~90lb at the top 225x8x2 Speed-Pulls 345x10x1 Pull-Throughs 220x4x10 - Holy hip pump!! Hack Squat Sled Thing (2 Plates + 10) each side x5x8 Ab-Pulldowns 120x8 110x8 - Put the pin in the wrong place by accident. 125x8 130x8 135x8 DONE!!
Pemdas Posts: 973 Joined: 2004/07/22	2007/12/15, 04:19 PM RE Upper Bench 215x3x8 215x7 215x6 Thats 4 more reps than the last time I used this weight. Obviously I wanted 5 sets of 8, but progress is progress no matter how small. Today I tried the overhead extensions between 2 benches. I don't know what to call these Elbow Supported Horizontal Overhead Extensions. ESHOE 120x3x8 130x2x8 DB Shoulder Press 50x2x10 50x9 50x7 These were weird. My tries were fried. On a few reps I blasted the weight 3/4 of the way up with my shoulders only to have them fall right back down. I am pretty sure I found my weakness. Chest-Supported T-Bar Rows 85x4x8 DONE!!
Pemdas Posts: 973 Joined: 2004/07/22	2007/12/16, 11:28 AM I have a serious case of DOMS in my tris today. This new exercise has potential.
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/12/16, 05:24 PM i want to try the ESHOE things to see how i feel... but i honestly have no idea what you are talking about with the setup...
Pemdas Posts: 973 Joined: 2004/07/22	2007/12/17, 04:20 PM There is a link to a better description a few post up. ============ Quoting from coolnatedawg: i want to try the ESHOE things to see how i feel... but i honestly have no idea what you are talking about with the setup... =============
7707mutt Posts: 7,686 Joined: 2002/06/18	2007/12/17, 04:43 PM read it still do not get the bench thing. The arms up above the head yes -------------- As a quarter squatter was dominating the rack, I heard a conversation between an old powerlifter (easily in his 60\\'s) and what I would guess was his grandson (15-yrs old): Kid: \\"So, why does he stop so short on his squats? That looks weird to me.\\" Old PL\\'er: \\"He\\'s afraid if he squats deep, his vagina might touch the ground.\\" 7707mutt@freetrainers.com
Pemdas Posts: 973 Joined: 2004/07/22	2007/12/17, 04:51 PM Setup 2 benches side by side in front of a pulley with enough room for you to get in between the benches. Face away from the pulley and grab it behind your head. Kneel down in between the benches "doggy style" and put your elbows up on the benches. Keep your head down between your arms and proceed to do the extensions. It is a little tricky to pull the weight down in order to setup, but it is manageable.
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/12/17, 04:55 PM and you cant do it with 1 because your elbows can not get on just 1 right? what about if you turned it sideways? i guess you could not lower your head or something?
Pemdas Posts: 973 Joined: 2004/07/22	2007/12/17, 08:43 PM ME Lower Box Squat - touch and go on some 135x3 185x3 225x3 275x3 315x1 365x1 405x1 - 10lb PR 430x0 - I have been leaning way to far forward lately. Technique work 315x1 365x1 385x1 SLDL 275x4x8 GM from pins 275x4x6 DONE!! I am feeling over trained. I am definitely going to deload over the holidays.
Pemdas Posts: 973 Joined: 2004/07/22	2007/12/18, 01:30 PM Meet Training Plans Official start of training cycle 1/7 ME Lower Week 1 & 2 GMings from Pins 3RM/3RM Smash my lower back right from the start Week 3 & 4 SSB Box Squats 3RM/1RM Counter Act the leaning affect that I pretty sure I will get from the GMins and smash my quads. Week 5 Deadlift 1RM One heavy pull early in the cycle Week 6 High Box 3 RM Week 7 Regular Box 3 RM Week 8 Low Box 1 RM Really work on staying more upright. I think moving from a high to low box is going to help me stay more upright at lower depths Week 9 Free Squat 3 RM Week 10 Free Squat 1 RM I need to free squat near the end to get used to using that stretch reflex again. Week 11 Deadlift 3RM I am not sure about this. Week 12 Deload
Pemdas Posts: 973 Joined: 2004/07/22	2007/12/18, 01:35 PM DE Lower Week 1-3 Blue Bands 20%/25%/30% 5 sets of 2 Week 4-6 Green Bands 50%/55%/60% 8 sets of 2 Week 7-9 2 Chains 50%/55%/60% 10 sets of 2 Week 10-11 55%/50% No box strait weight. 6 sets of 2
Pemdas Posts: 973 Joined: 2004/07/22	2007/12/18, 01:36 PM I might use the light band instead of the green. I'll have to see how I feel.
Pemdas Posts: 973 Joined: 2004/07/22	2007/12/18, 02:04 PM ME Upper Week 1-2 2 Board 3RM/1RM Week 3-4 Incline 3RM/1RM Week 5-6 Floor Press 3RM/1RM Week 7-8 Bench 3RM/1RM Start pause work. Week 9-10 3 Board 3RM/1RM Week 11 1 Board 1RM
Pemdas Posts: 973 Joined: 2004/07/22	2007/12/18, 02:08 PM DE Upper I am going to pause on all of my reps. Week 1-3 Bands 50% - 20lbs Week 4-6 1 Chain 50% Week 7-9 Bands 50% - 20lbs - maybe a little higher than last time. Week 10-11 Strait weight 60%
Pemdas Posts: 973 Joined: 2004/07/22	2007/12/18, 04:34 PM I don't like the ME lower yet. I have to think of something else. I am definitly going to do the GMing the first two weeks, but I might do the low box squats right after. If I like them I might use them again later in the cycle.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/12/18, 08:03 PM I don't know about the last few weeks on ME lower. I might put your heavy pull in week 9 and move the squatting forward. Realistically, you don't need to practice your pull as much, but you will need to practice your squat. Also, pulling a week before, even with a deload, might not be optimal. I'm also not sure about the 3 weeks of box squatting off different heights, but if you feel good about it... -------------- SQUAT MORE ~Jesse Marunde Blood Guts Sweat Chalk
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/12/18, 08:05 PM Also, I see more variety in your lower body stuff than your upper. Not necessarily bad, just something to consider. -------------- SQUAT MORE ~Jesse Marunde Blood Guts Sweat Chalk
Pemdas Posts: 973 Joined: 2004/07/22	2007/12/18, 09:27 PM I am going to use different grips. I think I might swap the incline with cambered bar board press. ============ Quoting from wrestler125: Also, I see more variety in your lower body stuff than your upper. Not necessarily bad, just something to consider. =============
Pemdas Posts: 973 Joined: 2004/07/22	2007/12/18, 09:40 PM ============ Quoting from wrestler125: I don't know about the last few weeks on ME lower. I might put your heavy pull in week 9 and move the squatting forward. Realistically, you don't need to practice your pull as much, but you will need to practice your squat. Also, pulling a week before, even with a deload, might not be optimal. I'm also not sure about the 3 weeks of box squatting off different heights, but if you feel good about it... ============= Something to consider is that I will be taking a few heavy singles on DE days through-out the cycle at least 2 reps per wave. The DE days should give me enough practice with technique. I don't want to put too much squatting in there. 1-2 GM from pins 3RM/3RM 3-4 Low Box Squats 3RM/1RM 5 DL 1RM 6-7 Safety Bar Box Squats 3RM/1RM 8 Low Box Squats 1RM 9 DL Reverse Band Pull 1RM 10-11 Squats 1RM/3RM - It will probably be better to take the 3RM the last week instead of the first. I am liking this better, but I am still unsure.
Pemdas Posts: 973 Joined: 2004/07/22	2007/12/18, 09:46 PM Outside of different grips, which I plan to use. I not sure what else to do. I could do reverse band, but I am not feeling it. I suppose I could do a 3 set of 20 thing that I have seen on elitefts. That might not be a bad idea, but I will have a ton of db work in there for accessory stuff. ============ Quoting from wrestler125: Also, I see more variety in your lower body stuff than your upper. Not necessarily bad, just something to consider. =============
Pemdas Posts: 973 Joined: 2004/07/22	2007/12/18, 09:48 PM Ooooo, I might do super wide grip for heavy sets of 6. I kind of like that since I am not going to do RE work this time around.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/12/18, 10:01 PM I like that better, and good point on the heavy singles on DE. I like the idea to do reverse band pulls late in the cycle. Super wide might beat you up, how about wide with an extended pause? As for the cambered bar, are you going straight camber? That's a 4" camber. Have you tried doing a 2 board camber press? It puts the bar about an inch low, but that inch makes a huge difference. As for what else to do, you add bands or chains to any of your ME work? -------------- SQUAT MORE ~Jesse Marunde Blood Guts Sweat Chalk
Pemdas Posts: 973 Joined: 2004/07/22	2007/12/18, 10:05 PM No I said I was going to use the boards. I was messing around with it with not weight the other day. I can't even get it to touch my chest with a board. I probably could, but that is just way too much range of motion. I am going go heavy on my DE bench days every once in awhile too, so I am not sure if it would be a good idea to mix that in with Me work.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/12/18, 10:09 PM Reading comprehension isn't my strong suit. The extra inch is more than enough extra range of motion. Takes fing forever. Add the pause on the board and you've got the longest reps ever. -------------- SQUAT MORE ~Jesse Marunde Blood Guts Sweat Chalk
Pemdas Posts: 973 Joined: 2004/07/22	2007/12/19, 08:08 PM ME Upper 45x20 95x2x5 135x3 2-Board 185x3 225x4 245x1 265x1 285x1 305x0 - Not my week. Usually I would try again, but I learning not to do that. I decided to go for some triples. 270x3 - (35lb PR) Right at 90% 275x3 - (40lb PR) I was going to go for two, but the first to felt strong so I went for 3. I got it and this made me happy. It was a grinder. These look like huge PR, but I haven't tried for a triple in long time. Overhead Rope Tri. Extensions 100x3x8 100x6 DONE! I am seriously overtrained. I haven't been hungry. I haven't been able to sleep well. I feel mildly depressed and I can't think clearly. This holiday break is going to be awesome.
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/12/20, 08:03 AM i am with you 100% on this overtrained thing...
Pemdas Posts: 973 Joined: 2004/07/22	2007/12/20, 09:03 AM I am overtrained because I am an idiot. In past 10 weeks I have free squatted 3 times, deadlifted 3 times. Box squatted 2 time. Definitely not enough variation. In addition, I did 2 or 3 board 8 out of those 10 weeks. I feel like such newb. At least I learned not to do that again.
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/12/20, 10:15 AM i am overtrained b/c i have not had proper food and b/c i dont have the conditioning for some of the higher volume stuff i am doing... im pretty sure my workouts are somewhat like yours too.. so i didnt change it up much either. oh well... now we both learned... lets rock it out next time...
Pemdas Posts: 973 Joined: 2004/07/22	2007/12/21, 07:08 PM DE Lower Box Squats + (2 Chains per side) ~90lb at the top 45x2x5 95x5 135x2 185x2 225x2 275x1 315x1 40lb PR 335x1 50lb PR 345x1 60lb PR I tried 315 a few weeks ago and missed it, but that was after like 10 sets, so These are kind of cheap PRs Regardless, I was really happy with 345 (~435 at the top). It gave me a lot of confidence to smash 435 after this break. Speed-Pulls 345x10x1 Pull-Throughs 230x4x10 Hack-Squat Sled (2 Plates + Quarter) each side x4x8 Ab-Pulldowns 120x8 125x8 135x2x8 DONE!! Felt pretty good today considering my condition.
Pemdas Posts: 973 Joined: 2004/07/22	2007/12/21, 07:19 PM Actually the 50lb PR should be 60 and 60 should be 70
Pemdas Posts: 973 Joined: 2004/07/22	2007/12/22, 02:13 PM Last workout before the holiday and it sucked Bench 220x8 220x7 - Fuck this 235x3 - Done Overhead Tri Extentions Elbows supported on a bench 130x2x8 135x8 140x2x8 Chest-Supported T-bar Rows 90x2x6 DONE!

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