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2008/03/31, 09:16 PM
Thought about taking a day off, but I was itching.
ME Lower/ mess around and do whatever day.
15in Box Squats
135x5
185x3
225x3
275x3
315x3
365x1
405x1
425x1 - enough for today. I guess this a baseline PR since I have never done this box height before.
RDL
225x5
275x5
315x5
365x5 30lb PR
Leg Extension
70x20
85x20
100x20
115x20
Ab-Pulldowns
145x4x6
DONE!!
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2008/03/31, 09:18 PM
hahah... and right back into it...
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2008/03/31, 09:37 PM
I didn't see a point...I felt fine today and that taper nearly made me mad. This week is a whatever week. I am going home for the weekend and I won't be training on Friday or Saturday. The real shit starts next week.
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2008/04/01, 05:20 PM
I had an idea after reading matt r. raw squat template over at elitefts. This might kill me...but I am going to give it a go.
Week 1
ME Lower
Squat work upto 355x5
RBP - Blue Band work upto 455x5
Seat Row 5x10
Leg Extentions 4x20
Abs
ME Upper
Incline 1RM
3 Board for a 5RM
DB Rows 5x10
Upright Rows 5x10
DE Lower
215 + Purples
20 Rep Close Stance Squat
RDL 5RM
Banded Hypers
ABs
DE Upper
155 + 1 Chain
OH Press 3-5RM
Flat DB Press 5x10
Pull-Ups
Week 2
ME Lower
Squat work upto 375x5
RBP - Green Band work upto 455x5
Seat Row 5x10
Leg Extentions 4x20
Abs
ME Upper
Floor Press 1RM
3 Board for a 5RM
DB Rows 5x10
Upright Rows 5x10
DE Lower
235 + Purples
20 Rep Close Stance Squat
RDL 5RM
Banded Hypers
ABs
DE Upper
155 + 1 Chain
OH Press 3-5RM
Flat DB Press 5x10
Pull-Ups
Week 3
ME Lower
Squat work upto 1RM 440-445
RBP - Purple Band work upto 1RM 530
Seat Row 5x10
Leg Extentions 4x20
Abs
ME Upper
Bench 1RM
3 Board for a 5RM
DB Rows 5x10
Upright Rows 5x10
DE Lower
255 + Purples
20 Rep Close Stance Squat
RDL 5RM
Banded Hypers
ABs
DE Upper
155 + 1 Chain
OH Press 3-5RM
Flat DB Press 5x10
Pull-Ups
Week 4
ME Lower
SSB or nothing
Seat Row 5x10
Leg Extentions 4x20
Abs
ME Upper
2 Board 1 RM
Pin Press for a 3-5RM
DB Rows 5x10
Upright Rows 5x10
DE Lower
215 + Purples
20 Rep Close Stance Squat
RDL 5RM
Banded Hypers 5x10
ABs
DE Upper
135-140 + Mini Band
OH DB Press
Flat DB Press 5x10
Pull-Ups
Week 5
ME Lower
Squat work upto 395x3
RBP - Blue Band work upto 495x3
Chest Support Rows 5x10
Leg Extentions 4x20
Abs
ME Upper
Incline 1RM
Pin Press for a 3-5RM
Pendley Rows 5x10
Face-Puls 5x10
DE Lower
235 + Purples
20 Rep Close Stance Squat
GM from Pins 5RM
GHR
ABs
DE Upper
135-140 + Mini Band
OH Press 3-5RM
DB Floor Press 5x10
Chin-Ups
Week 6
ME Lower
Squat work upto 415x3
RBP - GreenBand work upto 495x3
Chest Support Rows 5x10
Leg Extentions 4x20
Abs
ME Upper
Floor Press 1RM
Pin Press for a 3-5RM
Pendley Rows 5x10
Face-Puls 5x10
DE Lower
255 + Purples
20 Rep Close Stance Squat
GM from Pins 5RM
GHR
ABs
DE Upper
135-140 + Mini Band
OH Press 3-5RM
DB Floor Press 5x10
Chin-Ups
Week 7
ME Lower
Squat work upto 1RM 445-450
RBP - Puple Band work upto 530+
Chest Support Rows 5x10
Leg Extentions 4x20
Abs
ME Upper
Bench 1RM
Pin Press for a 3-5RM
Pendley Rows 5x10
Face-Puls 5x10
DE Lower
215 + Green
20 Rep Close Stance Squat
GM from Pins 5RM
GHR
ABs
DE Upper
135-140 + Mini Band
OH Press 3-5RM
DB Floor Press 5x10
Chin-Ups
Week 8
ME Lower
SSB or nothing
Chest Support Rows 5x10
Leg Extentions 4x20
Abs
ME Upper
2 Board 1RM
Pin Press for a 3-5RM
Pendley Rows 5x10
Face-Puls 5x10
DE Lower
235 + Green
20 Rep Close Stance Squat
GM from Pins 5RM
GHR
ABs
DE Upper
135-140 + Mini Band
OH DB Press
DB Floor Press 5x10
Chin-Ups
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2008/04/01, 05:27 PM
good to see you are planning some close stance squatting. Last I saw you I remember thinking you were close to pattern overload from all the wide stance stuff.
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2008/04/02, 08:27 PM
ME Upper
95x??
135x3
185x3
3-Board
225x3
275x2
315x1
335x1 15lb PR
295x3 10lb PR
OH Press
95x5
115x5
135x5
145x6 10lb PR
155x2 5lb PR
DB Rows
85x5x10
BB Shrugs
225x3x10
DONE!! Good day!
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2008/04/02, 08:34 PM
Edit: 295x1 after the 275x1 and before the 315x1
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2008/04/07, 08:37 PM
ME Lower
Squat
95x5
135x5
185x5
225x5
275x5
315x5
355x5 40lb PR
Reverse Band Pull (Blue Band no tension at the top)
315x5
405x5
455x5 Base Line PR
Seated Row (I wanted to add some more back work in and this seemed like a good place to do it.)
175x5x10
Leg Extensions
100x4x20
Ab-Pulldowns
145x6
160x6
165x6
175x1
160x3
DONE!!
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2008/04/09, 08:30 PM
ME Upper
Incline
45x?
95x5
135x3
155x3
185x3
205x1
225x1 - ass came up
215x1
220x1 5lb PR
225x1 10lb PR ass stayed down
3 Board
225x5
275x4 - set up was garbage
275x5
DB Rows
90x5x10
BB Shrugs
275x4x10
DB Curls
30x5x10
DONE!! Good day.
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2008/04/10, 03:56 PM
Any reason why your doing incline? And not a whole lot of volume at that?
Ever thought about decline?....it working so far so good with me...
--------------
\\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\\"
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2008/04/10, 04:32 PM
5 reps over 90% on a new movement isn't a lot of volume?
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SQUAT MORE ~Jesse Marunde
Blood Guts Sweat Chalk
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2008/04/10, 09:37 PM
He's not getting judged on his incline press I don't think?!
At that angle....he is pushing the weight over his chin, also touching high on chest. Both I don't think would be a good thing?!
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\\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\\"
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2008/04/10, 11:52 PM
============
Quoting from bigandrew:
At that angle....he is pushing the weight over his chin, also touching high on chest. Both I don't think would be a good thing?!
=============
What are you basing this on? I think incline is a great movement, especially for raw benchers and especial since my overhead shit sucks and I need to work on my shoulder strength. And Steve is right. 5 reps at 90%+ is brutal. I am seriously feeling that today.
I feel like decline helps me most with explosion and strength of my chest, but that is one of my weakness right now.
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2008/04/11, 07:47 AM
It's a good movement for taking some of the stress off the shoulder capsule and bringing up shoulder strength. Sheiko uses it with his single ply and raw benchers (most of the russian team) for these exact reasons.
Your idea that any movement not in competition is a movement not worth training is poor logic. I seriously doubt you only do bench squat and deadlift. No one is tested in the 2 board press (except maybe in the WPO) but it is still a good movement for bringing up tricep strength. I can also tell you that the bar path will be much different with a 2 board than a full press with a pause, but that doesn't mean it will ruin our press.
A good morning looks nothing like a squat (again, except in the WPO) but it is still a good movement for bringing up the squat and deadlift. Even further, squatting puts the load on different muscles in a different order, but many people still swear squatting helps their deadlift.
Getting stronger, even in different movements, will always help in competition. Besides, he hasn't even picked out his next meet, now is his time to get less specific with his movements than he was leading up to a meet.
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SQUAT MORE ~Jesse Marunde
Blood Guts Sweat Chalk
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2008/04/11, 03:49 PM
Don't both of you say..to get bett at a movement...do that movement?
So if his over head press sucks?...then maybe he should over head press.
Group i'm with, we only use boards when we are getting used to a new shirt.We actually do no tri work at all. I do from time to time for shits and giggles. But On decline day we put are pinky's on ring for a "closer" grip. Other wise when we bench we put 1st finger on ring.
I never said it was a poor choice, cause it's not in comp. I think it's a bad movement to just do singles on.Since your not tested on it.
Lets not quote the russians too much....cause as you said. Over there powerlifting is a profession you live it, thats all you do. Not to mention they have easy acess to nice "supplements." So they can do crazy shit year round.
Still my point, you'll never touch that high on your chest....so why worry about it? If shoulder strength is a issue....do more reps at over head pressing?!
Even Jim on the bench dvd said to condition the shoulders more so that to worry about strength. Reps of 10+....shoulders and lats will keep the bar inline the most. besides a warm up...all I saw from his log where 5's 3's and 1.
It's not just weight that builds muscle and strength...but Time Under Tension aswell I do believe.
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\\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\\"
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2008/04/11, 03:52 PM
So if inclines reduce stress on shoulder....how does it increase shoulder strength?
UNless it's less that 45degrees that all I feel incline in is my shoulders and tris....unless I bench with my elbows out...which again trains a bad habbit.
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\\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\\"
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2008/04/11, 03:57 PM
My coach made another good point to me. Cause I asked abotu good mornings....when is leaning over in squatting a good thing? Usualy when the weight is GM'ed means the weight or squatter is squatting on their toes. ( one of pemdas's attempts was like that, his butt popped up 1st. He got the weight....but how long you think one can squat like that before a really bad injury accurs? That lower back has very lil muscle compared to the glutes and quads etc....which is how your soposed to squat, and what your soposed to use.
If you want to good morning the weight and lean far over....go a head...it's your life and back. But lets see who gets injured 1st the technique squatter.....or the goodmorning squatter.
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\\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\\"
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2008/04/11, 04:16 PM
============
Quoting from bigandrew:
Don't both of you say..to get bett at a movement...do that movement?
============
I say that to people that want to get stronger in a movement that aren't doing it. I promise you both of us bench press regularly.
===============
Quoting from bigandrew:
Group i'm with, we only use boards when we are getting used to a new shirt.We actually do no tri work at all.
=============
Dude, that's just as much tricep work as any other movement.
============
Quoting from bigandrew:
So if inclines reduce stress on shoulder....how does it increase shoulder strength?
============
Since you are using less of a load, it takes the stress of the shoulder CAPSULE while incorporating more DELTOID work. If you want to get specific, I shouldn't have used the word shoulder since the shoulder is a joint, not a muscle.
As for "quoting" Sheiko, first off he's the most successful powerlifting coach in the world. Second off, I'm not quoting, I liked the incline before I even knew what the russians were doing, I'm just demonstrating that it has been used successfully for lifters as a heavy movement. And third, as for supplements, I promise the top americans are on more than the top russians, and even if that weren't the case, drugs don't change biomechanic principles.
As for your goodmorning point, I'm not sure if there was a point. Maybe you are saying they aren't a good movement. Maybe you are trying to talk about how technique is more important than strength in which case we are getting off topic.
Maybe you were trying to say that doing good mornings will get you injured, in which case I'd be keen to bring up the point that the spine can handle thousands of lbs of pressure in compression and that as long as the back is kept from flexion there is little risk of injury.
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SQUAT MORE ~Jesse Marunde
Blood Guts Sweat Chalk
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2008/04/11, 04:36 PM
Also, I think you are confusing overhead press with incline press in a lot of your posts. While an incline press will bring up the shoulders and help teach a lifter to utilize them more in the press, they are not meant as a replacement to the overhead.
They were actually invented in the days when olympic lifting still included the press, by olympic lifters looking to put more of an emphasis on their clavicular pecs and short head of the triceps.
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SQUAT MORE ~Jesse Marunde
Blood Guts Sweat Chalk
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2008/04/11, 04:59 PM
Funny to how the worlds best squatters are def doing GM
--------------
FOR MY WIFE:
Her little ring was a little thing
but it was all that i could afford
now shes mine all mine
till the day i die
and i never wanted nothing more
7707mutt@freetrainers.com
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2008/04/11, 08:43 PM
DE Lower
215x2x8 Purple Band
I have some videos of these, but I?ll post them later.
Close Stance Squat
185x20 - This wasn?t hard, but I am going to work it up over the next few weeks.
RDL
225x5
275x5
315x5
370x5 5lb PR
Banded Reverse Hypers Purple Band
3x15
Ab-Wheel
3x15
DONE!!
Which attempt are you talking about Andrew. I don't see my ass coming up first on any of them.
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2008/04/13, 11:14 PM
4/12
DE upper
135 + chains 8x3
I was focusing more on setup then speed today. It wasn't a bad session but I need some work. I just can't find the right foot position.
OH Press
95x5
115x5
135x5
150x4 - Rep PR +1...I wanted 5 but didn't have it...next week
DB Flat Press
75x2x10
75x8
75x7
75x6
This kind of surprised me. I thought really thought that I would get 5 sets 10, but my triceps were on fire. OH took a lot of them.
Pull-up
BW+25x8
BW+25x7
BW+45x2x3 I think this is some kind of PR
BO reverse flies
20x3x10
DONE
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2008/04/14, 03:47 PM
Well feel free to name them off for me. Also check and see how much they compete.Even most of the westside and elite guys are lucky to compete once a year... Also check thier form while your at it...and see if its a squat or just wide stance good morning.
My coach just squatted 960...at 42 yrs old. Drug free his whole life. Other day he paused squatted 750 belt only. Only excercises we do for squats are comp. stance. Close, and wide. Plus ham work and quad work. And me makes me use the beast of the reverse hyper which I hate.
I stoped doing GM's...my squat now looks like a squat and not a hybrid. And my back seems to be alot better as well.
============
Quoting from 7707mutt:
Funny to how the worlds best squatters are def doing GM
=============
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\\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\\"
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2008/04/14, 08:43 PM
ME Lower
Squat
95x5
135x5
185x5
225x5
275x5
315x5
375x5 20lb PR
Reverse Band Pull Green Band no tension at the top
315x5
405x5
455x5 - Baseline PR This was hard as shit, but I got it.
I hit the same weight with the blue bands last week. This was much harder.
Seated Row (overhand sort of wide grip)
180x5x10
Leg Extensions
105x4x20
Ab-Pulldowns
145x6
150x2x6
145x6
DONE! Good day.
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2008/04/15, 07:36 AM
Most of the lifters in 2 ply organizations (most americans) and many in single ply all swear by good mornings. Among other helpful exercises, SLDLs, board press, box squats, squatting/pressing with bands/chains, and... incline press.
Just because your coach doesn't do them doesn't mean they aren't a good exercise.
============
Quoting from pemdas:
I hit the same weight with the blue bands last week. This was much harder.
=============
Really?
How are you liking the increased volume?
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SQUAT MORE ~Jesse Marunde
Blood Guts Sweat Chalk
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2008/04/15, 08:42 AM
============
Quoting from wrestler125:
Most of the lifters in 2 ply organizations (most americans) and many in single ply all swear by good mornings. Among other helpful exercises, SLDLs, board press, box squats, squatting/pressing with bands/chains, and... incline press.
Just because your coach doesn't do them doesn't mean they aren't a good exercise.
=============
The increased volume made me sore as shit last week, but I think I have acclimated to it. I think my body is responding well, but it's still a little early to make any conclusions yet.
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2008/04/16, 09:08 PM
ME Upper
Floor Press
45x?
95x5
135x3
165x3
195x3
225x1
250x1
270x0
260x1
265x0
I am not really sure what happened today. I can blast the weight off the floor, but I get stuck right where the tris take over. I think I need to work the area near my elbow more. This is driving me nuts because I have no problem off 2-3 Boards. My sticking point must be right below 2-Board.
3 Board
225x5
245x5
275x5
290x5 5lb PR
DB Rows
95x5x10
Shrugs
295x4x10
Superset the following
Smith machine JM Press (I will call this neck press from now on) I know bar the doesn't weight 45, but I am going to pretend it does for book keeping purpose cause I don't know the weight and it is easier this way. I was really just figuring out what I could handle today.
95x10
105x10
115x10
125x10
135x10
DB Curls
35x4x8
DONE!!
The neck press is good shit. It definitely targets the area I was going for. I can see good things coming from this.
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2008/04/16, 11:52 PM
i really like the added volume you are doing. i have been entertaining the idea for a while, but my ego precedes me... i might give it a try after the meet...
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2008/04/17, 11:18 AM
============
Quoting from pemdas:
My sticking point must be right below 2-Board.
=============
If that's the case, then I'd say you need more speed and strength off your chest.
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SQUAT MORE ~Jesse Marunde
Blood Guts Sweat Chalk
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2008/04/17, 11:48 AM
============
Quoting from wrestler125:
=============
Yes and no. I have a lot explosion off my chest, but then I hit a brick wall. It is possible that I am decelerating the bar a little in which case speed work will help. However, I have the same sticking point(in terms of how much my elbows are bent when I get stuck) on incline and overhead press.
I really think my weakness is in my tris near the elbow for two reason. One, I never really do any tri movements that target that area. Two, that is where I feel it the most when I miss.
In any case, it is not going to hurt me to give it a try. If it works I was right. If not then I will consider something else.
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2008/04/17, 12:18 PM
You might just be using a lot of rebound. As in the stored energy in your tendons from the eccentric... I know you do that when you squat, but you could look at your paused bench vs not paused to figure it out.
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SQUAT MORE ~Jesse Marunde
Blood Guts Sweat Chalk
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2008/04/18, 09:30 PM
DE Lower
235x8x2 - Purple
Close Stance Squat
195x20
RDL
225x5
275x5
315x5
375x5 5lb PR
Banded Hypers Purple band
4x15
Ab-Wheel
17
15
DONE!
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2008/04/19, 04:36 PM
DE Upper
155x8x3 1 Chain
I had better luck keeping my ass on the bench, but it still need some tinkering.
Overhead Press
95x5
115x5
135x5
160x0
155x3 Rep PR +1
Flat DB Press
75x4x10
75x9
Rolling DB tri extensions
15x10
17.5x2x10
17.5x9 wow these make me feel weak.
Pull-Up
BWx5
25x5
45x3
DONE!!
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2008/04/19, 07:53 PM
how does the 20reps feel with that weight? what kind of depth are you doing? and what the heck are rolling DB tri ext... i have seen them on elite, but cant find out what they are...
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2008/04/19, 08:36 PM
I had to stop and take a breather twice. I was using a 12in box for depth...touch and go. It wasn't really hard per say, but I started light on purpose. I am planing on adding 10lbs a week.
I am not even sure that I am doing the rolling DB tri extension right, but is hitting the right location and that is all that matters. It is hard to explain. I bring the weight down almost like a skull crusher. Actually it is more like I row the weight down to my chest Once my lats get in the way, I roll the weight back until it hits the floor. Then I do an extension to get it back up. I'll try to video tape it next week.
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2008/04/19, 08:51 PM
please do... that makes very little sense to me hahaha
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2008/04/21, 09:24 PM
ME Lower
Squat
135x3
185x3
225x3
275x3
315x1
365x1
405x1
440x1 5lb Pr
DL
315x1
365x1
405x1
455x1
515x0 - I was gassed at this point.
Leg Extension
110x4x20
Ab-Pulldowns (feet flat)
115x8
120x8
125x8
130x8
DONE!! Hips are a little sore.
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2008/04/23, 09:47 PM
ME Upper
Bench
45x??
95x?x?
135x3
165x3
195x3
225x1
245x1
265x1
290x1 5lb PR
265x1
275x1
3-Board
225x5
275x5
295x5 5lb PR
DB Rows
100x5x10
Shrugs
315x4x10
Superset
Lying tri extension
20x3x10
30x10
DB Curls
35x2x10
35x8
35x7
DONE!! Good day.
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2008/04/24, 02:28 PM
Note: That was my first 1.5BW bench a land mark that I have been chasing for a while.
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2008/04/24, 07:41 PM
congratulations dude. thats a huge achievement... i dont even think of that right now...
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2008/04/25, 09:54 PM
DE Lower
Purple Bands
45x3x5
95x3
135x2
185x2
225x2
255x4x2 I felt slow today and my hips were sore, so I just stopped here.
295x1
Close Stance Squat
205x20
RDL
225x5
275x5
315x5
380x5 5lb PR
Reverse Hypers w/2 Purples
4x10
Standing ab twist things (I don?t know what these are called, but I secure a BB in a corner and hold the weight out a little above me and twist. )
Plate x3x8(each side)
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2008/04/28, 08:15 PM
ME Lower
SSB Box Squats
55x3x5
105x5
145x3
195x3
285x3
325x1
375x1 10lb PR
325x1
Seated Row
190x5x10
Leg Extensions
115x4x20
Blast Strap Fallouts
3x10
DONE!!
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2008/04/30, 09:36 PM
ME Upper
2 Board
225x3
265x1
290x1
315x1 10lb PR -this was actually pretty easy.
320x0 - flared early. I thought about trying again, but I said fuck it I?ll for for triple PR instead.
295x3 15lb PR
Left my video camera at home.
Floor Press Lockouts
225x5
230x2x4
DB Rows
105x10 PR+4 reps
105x10
110x10 PR+10lbs
120x6 PR+15lbs
Shrugs
335x3x10
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2008/05/03, 04:07 PM
RE Upper I am going to step away from speed work for a few weeks. I feel that decline will help me get my right elbow flair under control because it really only happens with heavier weight.
Decline
225x6
245x6
265x5
265x6
265x5
Smith Mach. JM Press (Weight are list as though the bar weighs 45 even though it doesn't.)
155x5
175x5
195x5
215x5
DB Seated OH Press no back rest
55x10
70x2 PR first time I was able to get the 70s up.
65x2x5
Neutral Close Grip Pull-ups
4x10
EZ Bar Curls
70x4x10
Then I started with 25s DBs and went down to the 5s doing reps at each weight until I completely failed. I did this for no other reason than I thought it was funny and I wanted a bulging pump.
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2008/05/05, 09:08 PM
ME Lower
Squat
...
315x3
365x3
395x3 20lb PR
My form was off today. I wasn't staying tight and I was leaning over too much. Basically, I rushed and it showed.
Reverse Band Pull Blue Band
315x3
405x3
495x3 40lb PR
525x2 70lb PR
Iso-lateral Chest Supported Row
2 Plates + 25 each side x2x10
2 Plates + 35 each side x3x10
Leg Extensions
120x4x20
Blast strap Fallouts
4x10 - ouch my abs are screaming right now.
DONE!
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2008/05/14, 08:47 AM
got behind in the posting.
5/7
ME Upper
Incline
45x?
95x3
115x3
135x3
155x3
175x3
205x1
220x1
230x1 5lb PR
235x1 10lb PR
Floor Press Lockouts
230x2x5
230x4
T-Bar Rows
3 Plates x 4x10
3 Plates + 25 x10
Shrugs
315x3x15
DB Curls
40x5x6
DONE!!
5/9
DE Lower
SSB - 1 chain per side
185x8x2
Close Stance 18in Box squats
225x10
245x10
275x10
I have trouble keeping my arch when go below parallel, so I am going
to work from a high box for now and slowly work my way down. I am not
really that concerned with depth with a close stance because this is
not how I compete. My main goal is to strengthen my quads and this can
still be accomplished with a high box. I also think the high box
squats are going to help my deadlift. My original plan was to do 3-4
of sets of 10 with same weight(like i did last week) and add weight
each week, but I am going to work up to a max set of 10 like Kroc
does instead. 275 was pretty easy, but i like to start on light side
so that I can guarantee linear progress for 4-6 weeks.
GM from pins
225x5
275x5
315x2x5 - I was told that I was squatting the weight up so I dropped
back down to get the right groove/form
225x5
275x5
295x5
I was going to do some more work, but I did too many sets trying get
my form right on the GMins
Ab twist things
Platex8
Plate+10x8
Plate+20x8
DONE!!
5/10
RE Upper
Decline
45x??
95x6
135x6
185x6
225x6
265x3x6
270x6
Smith JM Press(again the bar doesn't weight 45, but it easier to keep
track of things if I pretend it does.)
135x5
185x5
225x5
Seated OH Pin Press (chin level)
95x5
105x3x5 - i tried 135 and that shit didn't move much passed my head.
My tris were shot.
EZ Bar Curls
80x4x10
DONE!!
5/12
ME Lower
Squat
45x?
95x5
135x3
185x3
225x3
275x3
315x1
365x1
415x3 Rep PR + 2 - last one might have been a little high. I look at
the video and its really close, so I am going to count it regardless.
Reverse Band Pull Green Band
315x3
405x3
495x3 - the weights slide off right as locked out the last one, but I
did lock it out.
Iso-lateral chest supported rows
3 Plates x2x10
3 Plates + 5x10
3 Plates +10x2x10
Leg Extensions
125x4x20
Ab-Pulldowns
130x4x6
DONE!! Good day.
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2008/05/14, 09:12 PM
ME Upper
Floor Press
45x??
95x5
135x3
165x3
195x3
225x1
250x1
275x1 10lb PR
280x1 15lb PR
Floor Press Lockouts
235x3x5
T-Bar Rows
3 Plates + 25 x10
4 Plates x3x10
4 Plates + 10x10
Shrugs
315x15
335x2x15
Curls
40x3x8
45x4
DONE!! Sweeeeet Fing day.
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2008/05/26, 09:50 AM
After this I am done posting my log here.
5/16
DE Lower
SSB 195 + 1 chain per side
55x??
105x2
145x2
195x8x2 - I felt really fast today and much stronger than last week.
18in Close Stance Box Squats
135x??
225x??
275x10
285x10
GMins from pins
225x5
275x5
315x3x5
Dragon-Flies
3x6
DONE!!
5/17
RE Upper
Decline
45x???
95x6
135x6
185x6
225x6
275x3x6
275x1 - I wanted 6, but I knew it wasn't happening, so I just stopped.
No need for ME work on a RE day.
Seated OH Press Lawrence Style
95x6
105x6
135x2x5
135x6
135x5
Smith Machine JM Press
185x5
195x5
215x5
225x5
EZ bar Curls
90x2x10
90x8
90x6
DONE!!
5/19
ME Lower
Squat
...
365x1
405x1
450x0
445x0
The leg strength is there. The weight felt light, but my core just
didn't have the strength. I got folded both times. I realize that I
have been sort of neglecting my ab work. I have been doing it, but I
have been doing it half heartedly and now I am suffering the
consequences. Not thrilled about today's results, but it was a wakeup
call. Time to blast the abs.
DL
315x3
405x1 I was anger, so I thought I would DL, but I then I decided
against it.
Ab-Pulldowns
130x6
135x6
140x6
145x6
150x5 - I used to be able to get 165 for 6, so clearly I lost some
strength.
I know that Jared preaches doing these with flat feet and I have been
trying to do that lately, but to be honest, I get better results with
my feet back and up on my toes a bit, so that is how I am going to do
them for now.
Decline ab things with a wooden stick behind my shoulders
2x10
used a 20lb BB x 3
stick x5
DONE!!
5/21
ME Upper
Bench
...
225x1
245x1
275x1
295x1 5lb PR
300x0 I almost had it.
275x1
I was planing on taking 300 for a ride right off the bat today, but I
got sick Monday night and I am still not feeling well. I think I would
have had it if I didn't hit 295 first, but 5lb is 5lbs. I am happy
with the result.
3 Board
225x5
275x5
300x2 - lost my grove
300x6 5lb PR
I was going for 5 at 300, but I felt like I had another rep so I went
for it. The 5lb PR is for a 5RM, but whatever.
T-Bar Rows
4 Platesx3x10
4 Plates + 10 x10
5 Plates x 5
Shrugs
365x5
385x8
405x2x5
DONE!! Good day.
5/23
DE Lower
Worked out at Flex today
Bench
...
225x1
245x1
275x1
300x1 5lb PR FINALLY - I am almost a powerlifter.
Yeah...i felt like I was going to bench 300 all day, so I did.
Free Squats
warm up
275x6x1 - just practicing form. I felt way off, so I just stopped
GHR - they had a real one at this gym
15 - easier than I thought
2x6 - moved the leg thing toward the pad another notch...this was hard
as shit.
2x4
now I understand how this thing could build some serious hamstrings.
Power Squat thing - this is sort of like using a hack squat machine
backwards.
2 Plates per side x10
3 Plates per side x10
4 Plates per side x10
5 Plates per side x10
6 Plates per side x10
Ab-Pulldowns
100x4x15
DONE!!!
5/24
Upper Assistance day.
In the commercial gym again
No benching cause I did it yesterday.
Seated OH Press - I used a bench and faced the pins...so no back
support.
140x4x5
145x4
The had a 4-board lying around, so I gave it whirl
225x5
275x5
315x6 - Baseline PR
Tates Press
35x8
40x3x10
40x8
Iso-Lateral Chest Supported High Pull
2 Plates per side x10
3 Plates per side x3x10
DB Arm Blaster curls - this thing is funny. You wear it like a
necklace and there is the plate that sits about elbow height to rest
your arm against. I just had to use it. ;)
25x8
30x8
35x2x8
DONE!!!
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2008/05/28, 11:10 AM
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Quoting from pemdas:
After this I am done posting my log here.
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Are you posting a log somewhere else?
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