View Full Version : What the hell...
I don't see a lot of cheaters on here, so what the hell, I'll do my part for the movement.
I am currently prepping for a Dec 1 meet. I am desperately trying to stay under 220, but if my strength is taking a sacrifice I will go 242.
I follow a pretty loose Westsidish template with changes that I feel are better for me.
This was last night, second week in gear after about 6-8 months raw.
Sunday Aug 11
wt 211
ME Squat
warmup
squat
barxfew
145xfew
255xfew
add Metal Ace Briefs
345x3
435x1
add Metal Pro Bottoms
485x1
525x1 loose straps up
575x1 tight straps up, 1-2" high
oh press
115x6x4
rear delts
40sx10x5
raw squat
145x3
235x3
325x3
285x3
reverse hyper
270x10x2
Tuesday Aug 14
wt 210.5
ME Bench
warmup
bench
barxfew
135x5
185x2
225x2
add titan fury
275x2
295x2
315x2
335x2
345x2
295x3
shirted 3bd
325x4
325x5x2
db shrugs
95sx20x3
A1) flyes
50sx10x4
A2) face pulls
2plx10x4
Kick ass night. Started out a little worried, as I touched 295 very easily but I had not pimped the shirt out at all. With 315 and on we pimped the shirt out and I couldn't touch anything until the 2nd rep of 345 so that made me feel better. Everything was smooth and strong.
There was still more pimping to be done also.
405 will fall very soon, then on to 455.
Kristy
08-14-2007, 09:05 PM
Hey, I didn't realize this was Matt from EP.
Sup dude?
Heisman
08-14-2007, 09:37 PM
Looking strong bro. As you get used to the gear I'm sure it'll get better for you.
Hey, I didn't realize this was Matt from EP.
Sup dude?
Its me. ;)
http://www.newline-shop.com/wb/frnaump.jpg
Looking strong bro. As you get used to the gear I'm sure it'll get better for you.
thanks
Big Mike
08-15-2007, 08:25 AM
I don't see a lot of cheaters on here, so what the hell, I'll do my part for the movement.
Cheaters=Gear? If so I'll try to help too.
Cheaters=Gear? If so I'll try to help too.
You got it. :D
Wed Aug 15
wt 211
DE Sq/DL
warmup kinda
box squat w/SSB
bar/green bandsxfew
255/greenx2x6
sumo deads (metal pro bottoms)
315x2
405x1
455x1x5 (all straps up, all strong)
glute ham raise
holding 45x6x3
pull through
2plx8x2
ab wheel
bwx10x2
Deads feeling good. I'm really feeling good with this training cycle, I think all the offseason work has really paid off.
Thur Aug 16
wt 213
Back/Arms
warmup
seated row
120x10
195x8
225x7
225x6x2
pullups
6 (hurt finger too bad, stopped)
CSR
3pl/sidex8x2
3pl/25/sidex5
1pl/sidex50 R/P
A1) barbell curl
75x10
85x6
A2) dips
bwx12, 15
B1) cable curls
40x65 R/P
B2) pushdowns
40x100
Sunday Aug 19
wt 211
ME Squat
warmup
squat
barxfew
145xfew
add Metal Ace Briefs
255x5
345x3
435x2
add Metal Pro bottoms
485x1
straps and wraps
545x1 USAPL Michelle called me 3 whites and convincingly deep. This is what I plan to use for my opener in December unless I get a shitload stronger.
oh press w/ SSB (all other bars in use)
145x4x3
rear delts
40sx10x4
oly style squat w/SSB
145x5
195x5
235x2 ran out of gas.....
deload next week....
Tuesday Aug 21
wt 214
ME Bench
warmup
bench
barxfew
135xfew
185x3
225x1
add Fury
275x3
315x2
335x1 paused
365x1 paused
add 3 board
315x6x2
db shrugs
95sx20x3
A1) flyes
50sx10x4
A2) face pulls
2plx10x4
Big Mike
08-22-2007, 09:47 AM
What fed do you compete in?
What fed do you compete in?
I have lifted in APA and APF. Only lifting APF for the foreseeable future.
Thur Aug 23
212
DE Sq/DL
warmup
box squat w/SSB
barxfew
add green bandsxfew
145/greensx2
235/greensx2
285/greensx2x5
sumo deads
metal bottoms
405x2
455x1
495x1
ghr
holding 45x8x3
pull through
2plx8x4
ab wheel
bwx10x2
bwx9.5
Friday Aug 24
wt 212
Back/Arms
warmup
seated rows
2plx12x2
4plx6x2
4pl/quartersx4x2
A1) db pullovers
55x10x2
A2) bent over rows
225x8x2
A3) rope lat pulls
2plx10x2
mini band rows
100 reps
leaning rope rows
2plx10x3
B1) barbell curls
85x8x2
B2) dips
bwx12x2
C1) cable curls
20x50 R/P
C2) pushdowns
20x100 R/P
Feel the pump bitches.
Sunday Aug 26
wt 212.5
ME Squat Deload
warmup
oh press
barxlotsx3
95x8
135x5
155x3
185x1.5 (couldn't lock out strict, used a little leg drive)
rear delts
40sx10x4
Thats it.
Tuesday Aug 28
wt 214
ME Bench DELOAD
db bench
55sx15
75sx10
95sx4
85sx9
flyes
50sx10
50sx12x3
face pulls
2plx10x5
reverse band bench rows
avgx20 all paused on chest
Shoulder is killing me, only did the bench rows because my training partner was doing them and I was bored.
Andrew Smith
08-29-2007, 11:38 AM
Cheater huh? Makes sense haha. Very nice numbers. Liking that 5XX Opener.
HomeYield
08-29-2007, 11:41 AM
What gear do you use?
I love my Metal Ace briefs and Metal Pro squatter. I use a regular Metal 2-ply open back shirt for my benching.
Cheater huh? Makes sense haha. Very nice numbers. Liking that 5XX Opener.
Thanks
What gear do you use?
I love my Metal Ace briefs and Metal Pro squatter. I use a regular Metal 2-ply open back shirt for my benching.
I'm hoping to use my Metal Ace briefs and Pro Squatter w/velcro straps. Depends on how big I get as the meet gets closer though, they're both pretty tight right now. If I can't fit in them, I'll probably try predators and either a leviathan or double hardcore if worse comes to worse.
I like Titan shirts. I've used the F-6, Fury and Katana. I don't like the f6, love the fury and like the katana as well. Using the Fury this time around as it is tighter than my katana, but that also depends if I can hold my weight down.
I actually have a super-pimp Metal Pro that is too big right now. If I get jacked I might give it a go. Has 1 inch reduced chest plate, an added layer of denim on the chest, and a reinforced scoop neck. P I M P.
Nice numbers Matt.
Kyle
Thanks
HomeYield
08-29-2007, 01:27 PM
I'm hoping to use my Metal Ace briefs and Pro Squatter w/velcro straps. Depends on how big I get as the meet gets closer though, they're both pretty tight right now. If I can't fit in them, I'll probably try predators and either a leviathan or double hardcore if worse comes to worse.
You said you compete in the 220lbs weight class. What sizes are your equipment? I compete in the 220 class too but my equipment is still fairly loose. I bought them back when I was 210 but even now at 230, my gear could be a bit tighter. Guess I'll have to move up the 242's soon. :D
You said you compete in the 220lbs weight class. What sizes are your equipment? I compete in the 220 class too but my equipment is still fairly loose. I bought them back when I was 210 but even now at 230, my gear could be a bit tighter. Guess I'll have to move up the 242's soon. :D
I think my briefs are 42 and my suit I know is a 50. I got the suit when I was a 198 and it fit perfect and have worn it up as high as 240. No way I could get briefs under it at 240 though.
haha, and I'm trying to compete in the 220s. My last 2 meets I was a 242. 00ps
When I prep for a meet I have a hard time keeping my weight down. Even now every week I seem to be getting a little heavier...
HomeYield
08-29-2007, 07:42 PM
I'm sitting about 230-232 right now. I plan on cutting carbs Wednesday afternoon/night, do a slight depletion workout early Thursday morning and then just coast as far as diet goes. I'll try to put down about 2.5-3 gallons of water the weekend before along with tons of sodium. As the week tapers on I'll taper the water down and the sodium. If I play it right I can weigh in Friday morning at 10am and I'll use the rebound as a super-compensation period and hopefully be up to at least 235 by Saturday morning. That's the idea at least.
Andrew Smith
08-29-2007, 08:47 PM
You said you compete in the 220lbs weight class. What sizes are your equipment? I compete in the 220 class too but my equipment is still fairly loose. I bought them back when I was 210 but even now at 230, my gear could be a bit tighter. Guess I'll have to move up the 242's soon. :D
MFer. If I've got to help you get your shirt on at 242 my fingers will bleed. Getting you into it at 230 was a bitch, at least to my skinny ass.
cycomiko
08-30-2007, 03:39 AM
Nylon sleeves on the arms, and some rubber tipped gloves.
but then when the shirt gets easier to put on, that just means you can wear a tighter one...
but then when the shirt gets easier to put on, that just means you need to wear a tighter one...
fixed that for ya.. :D
Thursday Aug 30
wt 214.5
DE Sq DELOAD
box squat w/ SSB
barxfew
add green bandsxfew
add 80lbs chainxfew
145/green/80chx2
235/green/80chx2x6 (~315 on the box and 455 top)
glute ham raise
bwx15x2
pull through
2plx10x2
ab wheel
bwx10x2
I hate the Safety Squat Bar.
HomeYield
08-30-2007, 08:19 PM
I keep debating between getting the buffalo bar and safety squat bar. I see a lot of guys using it but anytime I train with the crew at South Carolina Barbell (the gym that Marc Bartley owns), they're always using the buffalo bar.
TheDeliverator
08-31-2007, 08:16 AM
The buffalo bar is used to take stress off of the shoulders and elbows/forearms, but it is also known to cause a lot of shoulder pain in lifters who haven't utilized a proper bar position.
The safety squat bar pitches you forward and tries to roll your head into your chest, that, coupled with your hands on the yoke and not out to the sides, places a lot of stress on the middle and upper back to stay arched.
Of course, the majority of lifters using the SSB don't actively try to arch anyway, but that's a different story.
I would take the SSB over the buffalo bar any day.
HomeYield
08-31-2007, 09:12 AM
The buffalo bar is used to take stress off of the shoulders and elbows/forearms, but it is also known to cause a lot of shoulder pain in lifters who haven't utilized a proper bar position.
The safety squat bar pitches you forward and tries to roll your head into your chest, that, coupled with your hands on the yoke and not out to the sides, places a lot of stress on the middle and upper back to stay arched.
Of course, the majority of lifters using the SSB don't actively try to arch anyway, but that's a different story.
I would take the SSB over the buffalo bar any day.Thanks for the info! I'll likely be getting a SSB in the near future then.
Friday Aug 31
wt 213
Back/Arms
warmup
seated rows
100x10
150x8
170x6x2
200x4
csr
160x10
200x10
245x6
barbell row
135x10
185x8
225x10
miniband row
100 reps
A1) bb curl
85x7
85x6
A2) dips
bwx15x2
B1) cable curls
40x30/20
B2) pushdowns
40x80/20
TheDeliverator
09-01-2007, 07:44 PM
You have a back and arm day?
Dude, what the hell has happened?
In any case, I like your new haircut;
http://www.bearconcepts.com/Tank/joe/docu0099.jpg
Jason B
09-02-2007, 08:51 AM
What's up Matt?! Haven't seen you since the MassMonsters days, good to have you here. I think this could be an awesome board.
You have a back and arm day?
Dude, what the hell has happened?
In any case, I like your new haircut;
yeah, I don't have enough time to hit my back the way I like to so I give it its own day. I was doing this when I hit my PR bench and afterwards stopped and have not hit the same weight again.
Whatever works to make me strongest is what I shall do, even if it goes against the grain.
I thought the haircut made us match better
http://img2.timeinc.net/ew/dynamic/imgs/030828/15597__21jumpstreet_l.jpg
What's up Matt?! Haven't seen you since the MassMonsters days, good to have you here. I think this could be an awesome board.
What up man! It does have potential...
Sunday Sept 2
wt 211.5
ME Sq
warmup
squat
barxfew
145xfew
235x4
add Metal Ace Briefs
325x5
415x3
505x1
add Metal Pro Squatter
555x1 (straps and wraps)
oh press
barx10
125x6x4
rear delts
40sx10x4
raw squat
195x5
235x5x2 (tweaked back on second set)
285x5
reverse hyper
270x10x2
ab pulldowns
140x3
140x10
140x12
Good training tonight. Almost fell forward with 555, was able to adjust mid squat and get back in the groove and hit it strong. Tweaked my back on the second set of raw squats with 235, but said screw it and went ahead and put on more weight and did another set.
00ps
cycomiko
09-03-2007, 07:03 PM
I brought a second hand single ply Centurian the other week, and finally played with it on squats.
A tad stronger than I remember the Marathon suit being, and I put it on by myself in less than a minute.
I would love/hate to see what would happen with dual ply briefs/suits.
Sunday Sept 2
wt 211.5
ME Sq
warmup
squat
barxfew
145xfew
235x4
add Metal Ace Briefs
325x5
415x3
505x1
add Metal Pro Squatter
555x1 (straps and wraps)
oh press
barx10
125x6x4
rear delts
40sx10x4
raw squat
195x5
235x5x2 (tweaked back on second set)
285x5
reverse hyper
270x10x2
ab pulldowns
140x3
140x10
140x12
Good training tonight. Almost fell forward with 555, was able to adjust mid squat and get back in the groove and hit it strong. Tweaked my back on the second set of raw squats with 235, but said screw it and went ahead and put on more weight and did another set.
00ps
Very nice squat matt... how is the back?
Kyle
Very nice squat matt... how is the back?
Kyle
Thanks. It hurt pretty good yesterday, feeling just kinda stiff today. Got an appt with my chiro tonight. I'll have him work on that, my shoulder and neck. Get that electroshocker and some myofascial usually fixes me up pretty good. Hopefully I'll be good enough to bench tomorrow, if its still hurting I'll probably do floor press instead. Arching is always pretty hard on it.
It better be good by Thursday.
I brought a second hand single ply Centurian the other week, and finally played with it on squats.
A tad stronger than I remember the Marathon suit being, and I put it on by myself in less than a minute.
I would love/hate to see what would happen with dual ply briefs/suits.
Pick up a pair and see what happens....
Cookies and gear....
http://lifeisaroad.com/images/darkside.jpg
Thanks. It hurt pretty good yesterday, feeling just kinda stiff today. Got an appt with my chiro tonight. I'll have him work on that, my shoulder and neck. Get that electroshocker and some myofascial usually fixes me up pretty good. Hopefully I'll be good enough to bench tomorrow, if its still hurting I'll probably do floor press instead. Arching is always pretty hard on it.
It better be good by Thursday.
Indeed it is.. btw.. did you used to post over at Texas Powerlifting Scene w/ Tom?
Kyle
Indeed it is.. btw.. did you used to post over at Texas Powerlifting Scene w/ Tom?
Kyle
yup, I still do every now and then. Its pretty slow.
I lift, judge, and spot/load in most of the meets he runs. Tom's a good guy and has always helped me out a lot...
yup, I still do every now and then. Its pretty slow.
I lift, judge, and spot/load in most of the meets he runs. Tom's a good guy and has always helped me out a lot...
I thought that was you. I used to post there all the time, I also own Fortified-Iron.
Kyle
cycomiko
09-04-2007, 06:18 PM
Pick up a pair and see what happens....
would be a 100% waste of cash :)
One federation
no briefs
no dual ply
that an it took 616 to really get down to the box, and even then I was losing my arch to hit the depth (and the box is not full depth...) probably be 660-700 to really get depth under perfect technique, and thats just with the straps down...
would be a 100% waste of cash :)
One federation
no briefs
no dual ply
that an it took 616 to really get down to the box, and even then I was losing my arch to hit the depth (and the box is not full depth...) probably be 660-700 to really get depth under perfect technique, and thats just with the straps down...
Sounds like a hell of a suit!
Wed Sept 05
wt 211.5
ME Bench
warmup
fat bar floor press
barxfew
125x5
165x3
185x3
215x3
235x1
265xmiss
rolling db triceps ext
50sx8x4
db shrugs
95sx20x3
flyes
50sx10x4
face pulls
2plx12x4
Supposed to shirt up but my back is still jacked up. Had the chiro torture me quite a bit yesterday and its much better, but i decided to be smart instead of my usual self.
cycomiko
09-06-2007, 04:12 AM
Sounds like a hell of a suit!
its only a titan centurian that I put on by myself, I would hate to see something that "fit" :eek:
Friday Sept 7
wt 212
DE Sq/DL
warmup
box squat w/ SSB
barxfew
add green bandsxfew
add 80lbs chainxfew
145/green/chainx2
195/green/chainx2
235/green/chainx2x3
255/green/chainx2x2
rack pulls
135x4
225x5
315x3
365x3
405x1
455x1 20lb pr
475x1 40lb pr
glute hams
holding 45x8x2
Bent the shit out of the shitty bar. Looks like a buffalo bar now.
Sat Sept 8
Back/Arms
warmup
t-bar chest supported row
1plx10
2plx10
3plx6
3plx7x2
seated rows
180x8x2
200x8
bb row
135x10
185x5
225x8x2
miniband row
100
barbell curl
85x8
85x6
dips
bwx20
bwx15
A1) cable curls
50x25,25
A2) pushdowns
50x50,30
Sunday Sept 9
wt 215.5
ME Sq
warmup
squat
barxfew
145x3
145x5
235x3
add Metal Ace Briefs
325x3
415x2
465x2
add Metal Pro bottoms
505x1
straps and wraps
555x1
oh press
barx8
135x6x4
rear delts
40sx10x4
Back is still jacked up. Wanted to get up around 6, but didn't want to push it because I figured I probably shouldn't have went as heavy as I did. I think I may do another deload next week to try and let my back heal up a little better.
Maybe.
Monday Sept 10
wt 214
Extra Work
A1) reverse hyper
270x10x2
A2) ab pulldowns
110x10x2
A3) side bends
85x15x2
band shoulder work
Decided to move my ab/lower back work to today so as to not work them while fatigued from squatting yesterday.
Wed Sept 12
wt 213
ME Bench
warmup
bench
barxlots
135xfew
185x3
225x3
add Fury
275x3 (NT)
315x3 (last 2 touched)
335x2
rolling db extensions
50sx8x3
Short and sweet, sick as fuck right now.
Thur Sept 13
wt 212.5
DE Sq/dl
warmup kinda
box squat w/SSB
barxfew
add green bandsxfew
add 80lbs chainsxfew
145/green/80chx2
195/green/80chx2
235/green/80chx2x2
255/green/80chx2x2
285/green/80chx1 (~500 top and 365 on the box)
sumo deads in metal pro squatter
315x3
405x2
495x1 (fastest and strongest I have ever pulled this weight)
545xmiss at lockout (have never broken the ground with this weight)
glute ham raise
holding 45x8x3
ab pulldowns
2plx10x3
Safety squat bar REALLY sucks when you're sick. Very fired up over my deadlift performance tonight. Strained my right pec pretty good on the 545, ouch.
Sat Sept 15
wt 214.5
Back/Arms
warmup
seated rows
100x10
150x10
170x6x2
bb rows
135x10
185x10
225x5x4
CSR
200x10x2
avg band row x 30
bb curl
85x15
dips
bwx15
hammer curls
45sx13/3/4 R/P
pushdowns
50x35/20/20 R/P
cycomiko
09-16-2007, 02:29 AM
bodybuilder
bodybuilder
:D :D :D
Only on Fridays and Saturdays...
Sunday Sept 16
wt 213
warmup
squat
barxfew
135x8
185x6
225x6
275x6
315x5
365x5
405x3
oh press
145x6x4
rear delts
40sx10x4
Wanted to get up over 6, back was feeling good and then.....
Nobody showed up.
Ron C
09-19-2007, 11:20 AM
Sunday Sept 16
wt 213
warmup
squat
barxfew
135x8
185x6
225x6
275x6
315x5
365x5
405x3
oh press
145x6x4
rear delts
40sx10x4
Wanted to get up over 6, back was feeling good and then.....
Nobody showed up.
Really fucking pisses me off sometimes.
Move to the Cypress area:)
cycomiko
09-19-2007, 06:03 PM
He wants to lift in NZ
Move to the Cypress area:)
:) :)
He wants to lift in NZ
http://www.extreme-physique.com/forums/images/smilies/headscratch.gif
http://www.picturejockey.com/pblog/2005/9/images/kiwi.jpg
Wed Sept 19
wt 212.5
ME Bench
warmup
bench
barxfew
135x5
185x3
225x3
add titan fury
275x3 NT
315x2 NT
345x2 (2nd touched)
365x2 (both touched)
add 3bd
365x4
db shrugs
95sx25x3
flyes
50sx10x4
neck work
4 sets of 25
Good bench night.
Thur Sept 20
wt 212.5
DE Sq/DL
warmup not so much
box squat w/ SSB
barxfew
add blue bandsxfew
145/bluesx2
195/bluesx2
235/bluesx2x6
conv deads off 4" box
225x5
315x3
405x1
455x1 big PR
Thats it. Bought a new Samsung 50" Plasma HDTV and spent the rest of the night playing with it.
cycomiko
09-21-2007, 05:04 AM
mmmmm big screen pr0n
abarlament
09-21-2007, 07:38 AM
50" is fucking HUGE. I got a 42" before I came back to school, and all my friends were dumbfounded at the massiveness, I can't even imagine a 50". How does it do with blacks? I've heard plasma HDTVs have trouble with them (mines LCD)?
50" is fucking HUGE. I got a 42" before I came back to school, and all my friends were dumbfounded at the massiveness, I can't even imagine a 50". How does it do with blacks? I've heard plasma HDTVs have trouble with them (mines LCD)?
Not real sure yet. I didn't finish moving the old entertainment center, building the new one, and setting up the TV till almost 10:30. For an old-timer that is late. We watched it for a few minutes and then went to bed.
Gonna try and tweak it out tonight. Although, from reading on Cnet about the one I got they said one of its biggest pluses was the black handling was above what most plasmas were capable of.
Sat Sept 22
wt 211
Back/Arms
Warmup kinda
Chest Supported Row
1pl/sidex15
2pl/sidex15
3pl/sidex10
4pl/sidex6x3
T-bar CSR
2plx10x4
A1) Pullups
bwx6x2
A2) lat pulls
70x12x2
Mini-band rows x 100
B1) Hammer Curls for the Girls
55x6
55x5
B2) matt press
135x12
185x7
C1) cable curls
50x25x3
C2) pushdowns (pushing away hard at lockout)
50x35x3
Fucking Jacked!! :D :D
Signed up at 24hr Fitness by my house. Its only 20 bucks per month and I will start trying to recruit lifters to come to the darkside.
It would be helpful if I wasn't so antisocial.
00ps
Sunday Sept 23
wt 213.5
ME Sq
warmup
squat
105x5
145x5
235x3
add Metal Ace Briefs
325x4
435x3
add Metal Pro Squatter
525x1
615x1 straps and wraps, depth called good **10lb PR
635x1 straps and wraps, depth called good **30lb PR
oh press
155x6x2
rear delts
40sx10x3
raw squat
235x3
235x5
Nothing left after the heavy squats. Totally stoked over the PR's...
cycomiko
09-23-2007, 09:55 PM
Well done cheatorz
Monday Sept 24
wt 214
Extra Work
treadmill
band shoulder work
2 sets
reverse hyper
2 sets
ab pulldowns
2 sets
side bends
2 sets
Wed Sept 26
wt 214.5
ME Bench
warmup
bench
barxfew
135xfew
185x4
225x3
add Fury
315x1 NT
365x1 Touched with commands
385xmissx2
rolling db extensions
50sx8x4
Sucky night.
Going to make an adjustment to my bench training. I think 3 weeks in the shirt consecutively is too much, so I am going to drop to 2 weeks in the shirt, 2 weeks out.
So my rotation will be
wk 1
Shirted double or triple
wk 2
Shirted Single
wk 3
DBs for reps
wk 4
rotation of
floor press
3 board press
fat bar full range
reverse band bench
I'll roll with this for the next few weeks and see where it takes me. As always, everything is subject to change.
Thursday Sept 27
wt 215
DE Sq/DL
warmup
box squats w/ SSB
barxfew
add blue bandsxfew
145/bluesx2
195/bluesx2
235/bluesx2
255/bluesx2x5
suspended SSB good mornings (bellybutton height)
145x3
195x3
235x3
285x3
305x1
325x1
345x1
ghr
holding 45x8x2
Pussed out after the heavy stuff.
<object width="425" height="350"><param name="movie" value="http://www.youtube.com/v/tgcxDjLpnBM"></param><param name="wmode" value="transparent"></param><embed src="http://www.youtube.com/v/tgcxDjLpnBM" type="application/x-shockwave-flash" wmode="transparent" width="425" height="350"></embed></object>
<object width="425" height="350"><param name="movie" value="http://www.youtube.com/v/lpnOLh_cew4"></param><param name="wmode" value="transparent"></param><embed src="http://www.youtube.com/v/lpnOLh_cew4" type="application/x-shockwave-flash" wmode="transparent" width="425" height="350"></embed></object>
AHA! I figured it out.
:cool::cool:
Ron C
09-28-2007, 09:41 AM
Squats are WAY TOO LOW!!!!! What are you tryin' to do?....get 3 whites???? :D
Lookin' strong and easy.
Ron
Thanks Ron!
Sat Sept 29
Back/Arms
warmup
seated chest supported row
1plx15
2plx15
3plx12
4plx7x2
4plx5
t-bar CSR
2pl/25'sx10x4
A1) pullups
bwx8x2
A2) lat pulls
70x15
70x12
hammer curls
55sx7
50sx9
matt press
135x12
185x8
185x3,1 (elbow fucking killing me)
B1) pushdowns w/monster mini
50x30
50x25x2
B2) cable curls
50x15x2
50x25
Friggin tendonitus in my elbow flared up again. Crap.
It is very difficult to watch people squat in a commercial gym. The worst was watching a dude teach his son, but he was teaching him all wrong.
Sunday Sept 30
wt 215
ME Squat DELOAD
warmup
standing db press
40sx12
55sx10x2
70sx6
70sx7x2
rear delts
40sx10x4
reverse hyper
3pl/sidex10x3
ab wheel
bwx7 (bothering elbow)
weighted crunches
1plx15x2
Takin it easy tonight....
Wed Oct 3
wt 214
RE Bench
warmup
bench
barxfew
135xfew
185x3
add 3bd
225x15
225x13
275x7
275x8
db shrugs
95sx25x3
A1) flyes
55sx10x3
A2) face pulls
2plx12x3
Tonight was a fun night. Had a new guy and also worked with our newest partner Ryan who broke the 3 plate barrier tonight. Very exciting.
Aaaaand, no elbow pain.
Thursday Oct 4
wt 212
DE Sq
warmup
lunges
40sx2 trips down and up driveway (about 50 paces each)
ghr
holding 45x8x3
reverse hyper
3pl/sidex10x3
ab pulldowns
2pl/10sx10x3
Neck/trap is all jacked up and I knew the safety squat bar would make it real bad. Been about 36 years since I have had a week without a bar on my back, so probably overdue anyways.
jked4life
10-06-2007, 11:07 AM
A wesside journal, nice:D
I've done some modified versions of west side, I like it.
Nice lifts man.
thanks bud
http://www.westsiderydaz.net/Logos/WESTSIDE%20EMBLEM%204.jpg
Sat Oct 6
Back/Arms
warmup
seated CSR
1pl/sidex20
2pl/sidex15
3pl/sidex12
4pl/sidex8
4pl/25's/sidex5
4pl/25's/sidex4
4pl/sidex8,3,1 (R/P)
t-bar CSR
3plx8x2
A1) pullups
bwx8
bwx6
A2) lat pulls
80x12x2
db curls (alt/simult)
35sx10/4
35sx8/3
jm press
135x10
185x7x2
Watched a video of JM Blakely teaching the JM Press and was heartbroken to find out the Matt Press is a JM Press. Kinda cool though, that I created the same thing on my own.
Had my heart broken a second time at the gym. A chick I dated as a Sr in HS came in. In HS she was hot, now she is drop dead gorgeous. At least I hit it though. :D
I shall cry myself to sleep tonight.
http://www.bayareapowerclub.com/forum/smileys/smiley19.gif http://www.bayareapowerclub.com/forum/smileys/smiley19.gif
Sunday Oct 7
wt 216
ME Squat
warmup
box squat (straight bar)
barxfew
145x3
195x2
235x2
285x2
325x2
375x2
415x1
465x1 10lb pr
485x1 30lb pr
oh press
135x6x4
rear delts
40sx10x3
ghr situps
holding plate on top of headx8x2
reverse hyper
3pl/sidex10x2
Wore my loose predators. Thought about going metal ace, but decided that wouldn't be a true pr since last time I box squatted I did not have them on.
Got some pics. For some reason, I am the only one that looks like a mutant from hell. I just get tighter, yup thats my story.
I'm the one in the gray shirt, and I am much better looking without 415lbs on my back. ;)
http://www.bayareapowerclub.com/forum/uploads/images/Matt/2007-10-07_185056_mesquat_001.jpg
http://www.bayareapowerclub.com/forum/uploads/images/Matt/2007-10-07_185107_mesquat_002.jpg
http://www.bayareapowerclub.com/forum/uploads/images/Matt/2007-10-07_185117_mesquat_003.jpg
http://www.bayareapowerclub.com/forum/uploads/images/Matt/2007-10-07_185128_mesquat_004.jpg
http://www.bayareapowerclub.com/forum/uploads/images/Matt/2007-10-07_185138_mesquat_005.jpg
Misanthrope
10-07-2007, 09:13 PM
Nice squatting. Garage gyms are awesome. I can't wait to have one someday.
I notice you squat with your thumbs under the bar. I've always gone with a thumbless grip, but just this past week decided to play around with thumbs under the bar. I did a couple sets both ways. Still not sure which I prefer.
Why do you prefer thumbs under?
I squatted for years with a thumbless grip also. When I attended an EliteFTS seminar, Jim had me change my grip to the thumb around the bar to help with tightness. He said I was loose and this would help me get tighter. The whole "squeeze the bar as hard as you can" thing.
That said, I've seen several big-time lifters that use a thumbless grip and it doesn't bother them.
If you have bad shoulders and are used to thumbless, I would stick with that. The thumb under is a lot harder on them than thumbless. I just got used to squatting that way and now can't squat without my thumb under.
If you don't have shoulder problems, I'd do what it sounds like you are doing and just experiment and see which you prefer.
Andrew Smith
10-10-2007, 09:01 AM
Very nice squatting Matt. I've had some issues with my left shoulder in the past, and you're right, the thumb under grip tends to put more stress. What I ended up doing, was setting up under the bar with a thumbless grip and then pulling my thumb under. This helped a lot with the shoulder pain.
Very nice squatting Matt. I've had some issues with my left shoulder in the past, and you're right, the thumb under grip tends to put more stress. What I ended up doing, was setting up under the bar with a thumbless grip and then pulling my thumb under. This helped a lot with the shoulder pain.
cool, I will tuck this away in my toolbox. ;)
thanks
Wed Oct 10
wt 210.5
ME Bench
warmup
floor press w/chains
barxfew
135xfew
135/40lbschainx5
135/80chx5
135/120chx3
135/160chx3
155/160chx2
185/160chxmiss
3 board press
275x5
315x3
315x5
shrugs
95sx25x3
flyes
55sx10x4
face pulls
2plx12x2-3
Really happy with my floor pressing.
hahaha, Aaron just had to get the last word.
:D :D :D :D
Lifting N Tx
10-10-2007, 11:53 PM
Heh, I was going to go against my advice and reply to the troll, but unlike Aaron I can't reply to a locked thread.
Matt, I know jack about equipment, but those are some impressive weights that you're hoisting, at only ~210. Got me curious...how tall are you?
cycomiko
10-11-2007, 03:02 AM
http://madsenblog.dk/billeder/crybaby.jpg
Matt's 3'2" and lives under a bridge.
cycomiko
10-11-2007, 03:16 AM
I squatted for years with a thumbless grip also. When I attended an EliteFTS seminar, Jim had me change my grip to the thumb around the bar to help with tightness. He said I was loose and this would help me get tighter. The whole "squeeze the bar as hard as you can" thing.
seems to vary quite a lot.
Think I have shown you this before
Bondarenko no pass test, Bondarenko no win Siders
http://img514.imageshack.us/img514/2684/bondarenklo410swn0.jpg
Heh, I was going to go against my advice and reply to the troll, but unlike Aaron I can't reply to a locked thread.
Matt, I know jack about equipment, but those are some impressive weights that you're hoisting, at only ~210. Got me curious...how tall are you?
I am a towering 5'7".
5'8" with my chucks on.
Thanks for calling the weights impressive, I really feel I should be much stronger than I am for my size and how long I've been lifting. In my defense, the majority of my training-life I really didn't have a clue what I was doing. I have been training intelligently (or my excuse for it) for about 4 years. I like to pretend all the years prior were just practice.
And for the record, I don't wear Mickey Mouse hats. That was a vicious rumor propagated by the enemy to sow the seeds of dissent and lower morale.
seems to vary quite a lot.
Think I have shown you this before
Bondarenko no pass test, Bondarenko no win Siders
http://img514.imageshack.us/img514/2684/bondarenklo410swn0.jpg
Thats a crazy grip
:eek: :eek:
cycomiko
10-11-2007, 03:57 PM
apparently in mother russia, drugs inject you.
apparently in mother russia, drugs inject you.
I find myself compelled to move there.
:cool:
Thur Oct 11
wt 212.5
DE Sq/DL
warmup
box squat
barxfew
add green bandsxfew
145/greenx2
195/greenx2
235/greenx2x3
285/greenx2x2
sumo deads in metal pro squatter
315x2
405x2
495x1
545x1 PR!!
ghr
holding 45x10x2
holding 45x7
reverse hyper
3pl/sidex10x2
ab pulldowns
2plx15x2
HELL YEAH!
Adjusting straps
http://www.bayareapowerclub.com/forum/uploads/images/Matt/2007-10-11_194956_sumo_002.jpg
495
http://www.bayareapowerclub.com/forum/uploads/images/Matt/2007-10-11_195014_sumo_003.jpg
Cool night, deadlift has kicked my ass for many many moons. It was nice to pull something almost respectable.
Misanthrope
10-11-2007, 09:26 PM
Psh, you can't deadlift with a normal face or something? :rolleyes:
:p
Lifting N Tx
10-11-2007, 09:58 PM
Thanks for calling the weights impressive, I really feel I should be much stronger than I am for my size and how long I've been lifting. In my defense, the majority of my training-life I really didn't have a clue what I was doing. I have been training intelligently (or my excuse for it) for about 4 years. I like to pretend all the years prior were just practice.
sumo deads in metal pro squatter
315x2
405x2
495x1
545x1 PR!!
Very nice, Matt. It was the DLing that I had in mind more than anything when I used the term "impressive". I'm not always sure what it means when someone squats or benches heavy in a suit/shirt, but a heavy DL is mostly the lifter. So I know better how to evaluate the numbers.
How long have you DL'd sumo style?
I hear you about the wasted time. I lifted growing up, even briefly knew some national caliber olympic lifters, but was never too strong. Lifted more on than off for some years as an adult, but mostly just maintaining what I had. Started getting more serious about getting strong before I got too old a couple of years ago, and when things stalled was driven to search for better training. So it's been not a lot over a year since I discovered things like HST, 5x5, WSB, etc.
Now I'm just a mean old man trying to become a strong mean old man. Better late than never.
cycomiko
10-12-2007, 04:42 AM
Never underestimate the power of a deadlift suit during sumo...
but all of Matts cheater ability comes from wearing knee/elbow sleeves on his ankles, like some 1980's lycra clad aerobics chik
Psh, you can't deadlift with a normal face or something? :rolleyes:
:p
That is my normal face. :( :(
:p
Very nice, Matt. It was the DLing that I had in mind more than anything when I used the term "impressive". I'm not always sure what it means when someone squats or benches heavy in a suit/shirt, but a heavy DL is mostly the lifter. So I know better how to evaluate the numbers.
How long have you DL'd sumo style?
I hear you about the wasted time. I lifted growing up, even briefly knew some national caliber olympic lifters, but was never too strong. Lifted more on than off for some years as an adult, but mostly just maintaining what I had. Started getting more serious about getting strong before I got too old a couple of years ago, and when things stalled was driven to search for better training. So it's been not a lot over a year since I discovered things like HST, 5x5, WSB, etc.
Now I'm just a mean old man trying to become a strong mean old man. Better late than never.
I've been a sumo deadlifter for probably about 2 years. I was strictly conventional before, but I kept fucking up ligaments in my lower back so I switched to sumo. I found out later what I was doing wrong with my conventional, but for meets I am still way stronger sumo in gear.
I don't really track raw lifts, but to give you a semi-idea of mine, here are my bests that I can think of.
shirted bench - 400 (not this right now :()
raw bench - 300, 2 years ago or so. I think I'm good for better as I got a good floor press on Wednesday, 315 with weight and chains at lockout and the way I do chains on floor press there is not much deload of chains. Probably about 295 or so on the bottom.
geared squat - 635
raw squat - a pretty easy 405x3 (This was pretty recent, I was good for at least 455 for a few, but didn't have any spotters)
raw conventional deadlift - 475 (I feel I should be around 500 right now though, this was a while back)
geared sumo - 545 (I don't pull sumo raw, so no idea what that would be)
I just put those up because I see so much talk of such and such getting 300lbs out of a shirt. There is probably one guy that I know personally that can do that, Tiny Meeker. Most of the guys I know can bench about 100lbs more in a shirt than out - myself included (except right now :( :()
Just trying to get people that might not be experienced with cheaters informed. ;)
And for the record, if I wear gear I will state in my log what I'm wearing with the exception of box squats. I always wear my loose preds, if anything else I will state it. So if you don't see me typing that I have a shirt or anything on, I don't.
Thats right, lifting nude.
:D
I'm 100% with you on the better late than never train.
but all of Matts cheater ability comes from wearing knee/elbow sleeves on his ankles, like some 1980's lycra clad aerobics chik
Don't give out my secret!!!1! Folded down knee sleeves give at least 30lbs each.
And I'm picking up a chest supported row tonight after work!
HOORAY!!
:cool: :cool: :cool: :cool:
HomeYield
10-12-2007, 12:30 PM
Don't give out my secret!!!1! Folded down knee sleeves give at least 30lbs each.
Sweet! I'm picking up a pair tonigh then!
Good pulling. I find my deadlifting comes and goes in spells. I also have found that I have to do it semi-regularly to keep it but that handling the heavier weight through the deadlift makes everything seem easier. My Confuscious-isms for the day.
Thanks man! Deadlift has definitely been a nemesis of mine. Making some good gains on it right now though. Hopefully I can put it all together when I hit the platform.
Andrew Smith
10-12-2007, 11:22 PM
Sweet pulling man. Very nice job.
Thanks Andrew!
Sat Oct 13
warmup
seated chest-supported row
1pl/sidex20
2pl/sidex15
3pl/sidex12
4pl/sidex8
4pl/25's/sidex5
3pl/sidex18, 6, 5 R/P
db rows (no straps)
85x10
95x9
95x12
A1) pullups
bwx8x2
A2) lat pulls
80x12
80x10
db curls (Simult/Alt)
35sx13/3
35sx9/4
35sx7/3
jm press
135x10
185x8x2
185x7
B1) pushdowns w/ monsta mini around neck
50x40x2
B2) cable curls
50x30
50x28
Fun night, apparently it was big breast night at the gym and I was quite enjoying it.
Going to change the main back movement next week as I am stale on it now.
jked4life
10-13-2007, 07:23 PM
Nice work brah.
You're moving pretty nice weight for your size.
Nice work brah.
You're moving pretty nice weight for your size.
Thanks man! :cool:
cycomiko
10-14-2007, 12:09 AM
You taking your supplements ?
Just like a good little Hulkamaniac
http://i4.photobucket.com/albums/y150/Saltlick/hogan0mf0if.gif
Sunday Oct 14
wt 212
ME Squat
warmup
squat
105xfew
145x5
235x3
add Metal Ace briefs
325x3
435x3
525x1 deep
add Metal Pro Squatter
575x1 straps and wraps, convincingly deep per USAPL Michelle
oh press
145x6x4
rear delts
40sx10x3
raw squat
145x5
195x5
235x5
285x5
325x5
Good training, will hit abs and lower back tomorrow. Way to dead tonight.
All you raw 5x5 squatters definitely get my respect. That shit kicks my ass. Mama say anything over 3 reps is the devil.
http://www.thespiannet.com/actresses/B/bates_kathy/wb.jpg
cycomiko
10-14-2007, 09:06 PM
Mama Said Knock You Out
How do you hit depth wearin all that cheatorz stuff. Its hard enough getting to depth with a single ply
How do you hit depth wearin all that cheatorz stuff. Its hard enough getting to depth with a single ply
In super cheater gear, I don't have a lot of trouble hitting depth in just briefs. I just sit back, push my knees out, and open the groin as Jim says. I don't try to force it, just go till I can't. If I don't get down, I add more weight.
The hard part is the straps. So I got velcro straps put on by Ginny and for the 575 they were loose enough that I can put them up by myself and they really don't catch till the bottom. I wear my gear a lot too, so I know it very well and am super comfortable (relatively speaking haha) in it.
I have practiced cheating a shitload to try and make myself one of the most efficient cheaters in the world. :D
cycomiko
10-14-2007, 10:20 PM
you can also put your legs in a wider stance due to the cheater monolift.
Even in my old Marathon I could comfortably hit depth with below my raw max. My centurian with straps I can put up myself (no velcro here) will take me 600 to hit depth, at least, judging from my last few weeks of rep work.
Try some 5's in your suit, see how they feel...
Wed Oct 17
ME Bench
warmup
bench
barxfew
135xfew
185x5
225x3
add Titan Fury
295x3 NT
315x3 NT
335x1 touch
365x2 touch (felt heavier than it should)
swap to Metal Pro shirt
365xcrushed (shirt too big)
chest supported row
1plx10
2plx10x2
2pl/25'sx8x2
flyes
55sx10x4
face pulls
2plx10x2
Still frustrated with bench. What else is new.
365 felt way too heavy. I think next week I will do shirted boards and try and get up there in weight to get my hands used to it.
AAAARRRGGGHHHHH
cun2x
10-17-2007, 10:34 PM
Matt,
I just realized that on Sept 9th, you ask Mark Rippetoe something about how to get your tweaked lower back healed up quickly. What did you end up doing to let it get better?
Matt,
I just realized that on Sept 9th, you ask Mark Rippetoe something about how to get your tweaked lower back healed up quickly. What did you end up doing to let it get better?
I hurt it on a Sunday. First thing I did was hit the Chiro on Monday. He did e-stim, myofascial, ART and adjusted me. Wed I did floor presses instead of bench, so I wouldn't have to arch. Thursday I did rack pulls instead of deads from the floor to try and not aggravate it. Next max squat, I skipped the raw work (should have skipped the geared work as well, but just not my style), took it kinda easy on bench and by the weekend I was good to go.
So basically what I do when I get hurt is to see the chiro/ART guy first. Then I train around it and listen to my body. I go about training as I normally would, except if something hurts or I know it will hurt, I choose a different movement that trains the same lift. If anything/everything hurts it, I will take that day off. I usually try to give it 4-5 days and then start testing it to see what it can handle. If anything feels iffy, I will back off. If not, I push on till I'm good to go.
I think a lot of people are so scared of injuries they use that excuse to lift like a pussy (not intended at you, as I don't know how bad you're hurt). Lifting is hard, a lot of times things hurt. You have to learn what kinds of pain are ok to train through and push on, and which ones are not. I have a partially torn rotator right now, I just work around it as I am not willing to take off months to have surgery.
Good luck and I hope you heal up fast.
Disclaimer: Things I do are not always a good idea, but they work for me.
Thur Oct 18
wt 211.5
DE Sq/DL
warmup
box squat
barxfew
add green bandsxfew
145/greenx2
195/greenx2
235/greenx2
255/greenx2x3
285/greenx2x2
conventional deads
315x3
405x2
455x1
495x1 20lb conv PR
515xnope (gave it about 34% try, LOL)
pull through
2plx10x2
reverse hypers
3pl/sidex10x2
I think if I would have skipped 455 and jumped straight to 495 I would have pulled the 515. 495 really had no strain, little sticky off the floor but strong pull to lockout. My squat and deadlift are feeling awesome, I wish my bench would get with the winning team.
Little funny, my pull throughs had 2 1/2's on there! :D I put them on so my daughter could do lat pulls and just left them on.
Triumph for the microloaders of the world! :p
cun2x
10-19-2007, 08:55 AM
I think a lot of people are so scared of injuries they use that excuse to lift like a pussy (not intended at you, as I don't know how bad you're hurt).
I'm insulted!!! ;)
I'm learning right now about which pain I can push through, and which one I cannot. I've heard some horror stories about trainees who push through 1 extra rep and got injuries that sideline them for like 8 months.
Andrew Smith
10-19-2007, 08:18 PM
If that shirts too big, ya know what you gotta do.
If that shirts too big, ya know what you gotta do.
No worries there, I can gain weight at the drop of a dime. Trying to keep my fat in check though....
I have been dieting for almost a year now and today is the end. I think I'm about 6 weeks out from the meet and will stop thinking fat loss and start thinking strength gain without letting my bodyweight get up too much hopefully.
Here are before and after pics. 240 to 210
http://www.bayareapowerclub.com/forum/uploads/images/Matt/2007-10-20_084440_1_year.JPG
Andrew Smith
10-20-2007, 09:27 AM
Damn the fat came off. Very nice.
thanks andrew!
Sat Oct 20
wt 209.5
back/arms
warmup
speed bench
bar/dbl Monster minisxfew
135/dbl MMx3x2
155/dbl MMx3x2
185/dbl MMx3
DB rows no straps
100x15/15
100x10/10x2
125x9/3
t-bar rows
3plx10x2
3plx7
db curls (simult/alt)
40sx12/4
40sx7/3
jm press
185x9
185x8x2
cable curls
60x40ish R/P
Pushdowns
60/monster mini around neckx60ish
Decided to add some speed bench back in for a couple weeks to see if that will boost my bench. The monster minis doubled should add about 100lbs at the top, give or take. Lost count on the cable stuff both times.
Andrew Smith
10-20-2007, 09:30 PM
Nice speed work Matt. I'm gonna catch you on those DB Rows though haha.
cun2x
10-21-2007, 05:44 PM
Matt,
What's your approach to fat loss? Just cut calories slightly? Did you lose much strength, if any, in the process? Good job on the fat loss btw, looks like all the 30 lbs are coming from the right place. :)
Matt,
What's your approach to fat loss? Just cut calories slightly? Did you lose much strength, if any, in the process? Good job on the fat loss btw, looks like all the 30 lbs are coming from the right place. :)
I actually did it a bunch of different ways. I would do little bursts of diet for a few weeks and then go maintenance.
I started by PSMF'ing for a couple weeks. Then I did carb cycling for a while. Then just tried regular food but slowly reducing calories. I also did regular low carb. What worked the best was I hired Chris Perticari from Troponin and did the progressive diet with him. Overall I think I lost 7 inches off my waist and 3 of them were in the past 12 weeks while working with him. I now have a good handle on how they diet and will definitely stick with their way for good.
I did lose strength initially, but got stronger while working with Chris. I pretty much always ignored nutrition, but now realize that it is important. Right now I am the strongest I have ever been, kinda. My shirted bench is in the toilet, but my raw bench is feeling very strong so for RRRAAAAWWWWWW lifting hooray, for me boo hiss.
Oh yeah, I did a shitload (for me) of cardio too. I walked 30 minutes every friggin morning and then again in the afternoon on off days.
This was probably not the right way to do it, but it worked for me. ;)
Thank you for the kind words
:)
Sunday Oct 21
wt 214.5
ME Sq - Suit testing
warmup
squat
barxfew
145xfew
255x5
add Metal Ace briefs
345x3
435x3
525x1
add Metal Pro Squatter
615x1
665xmiss (lost it forward in the hole)
said screw it for everything else
here is the miss
<object width="425" height="350"><param name="movie" value="http://www.youtube.com/v/hm3SslEcYvM"></param><param name="wmode" value="transparent"></param><embed src="http://www.youtube.com/v/hm3SslEcYvM" type="application/x-shockwave-flash" wmode="transparent" width="425" height="350"></embed></object>
Andrew Smith
10-21-2007, 08:19 PM
Do you usually start your descent that fast after unracking?
Do you usually start your descent that fast after unracking?
yeah, pretty much. I take my breath before I unrack, so if I wait too long I will pass out during the lift from lack of oxygen.
And it was pretty damn heavy, so gravity helped with getting me down quickly. :D
Ron C
10-22-2007, 12:10 PM
You guys going to the meet in Beaumont on Dec. 1st? I'll be there to handle one of my guys. He's a 148'er, going for his elite. There should be about 4-5 of us there.
You guys going to the meet in Beaumont on Dec. 1st? I'll be there to handle one of my guys. He's a 148'er, going for his elite. There should be about 4-5 of us there.
yes, the guy back spotting me and myself will be competing and whoever we can get to go with us to help out also. I'll be the bald guy with all the tattoos. ;)
Come say hi, because I don't know what you look like LOL
You guys heading out that morning or going the day before and getting a hotel? I haven't decided when I'm heading over yet...
Monday Oct 22
Assistance from Last night
warmup
oh press
135x6x4
rear delts
40sx10x2
squat (in loose preds)
135x8
225x5
315x5
405x5
455x3 (wanted to go 495, but played it safe in 24hr fitness)
45 degree back raise
holding plate behind headx10x3
side bends
95x12x2
Decided to make up my assistance from last night. Got cold as hell today so I went to 24hr. Friggin place was PACKED! I think the whole gym stopped when I put 455 on the bar, it was kinda weird. What was really funny was the girl in the squat rack next to me had 2 quarters per side and was doing slight knee bend squats.
Quite a contrast. :D :D
The eye candy was very nice as well.
Andrew Smith
10-22-2007, 08:55 PM
I dunno man, 24hr Fitness? Are you turning into a BBer hahaha.
I dunno man, 24hr Fitness? Are you turning into a BBer hahaha.
When I left my house for work it was in the 80's, when I left work on the way home it was in the 50's. Needless to say, I wasn't gonna hit it in the garage. The gym isn't all bad, there are no new training partner prospects at the house, going there gets me out of the house and away for a while, and lots of babes to look at. Its almost as good as the titty bar in the aspect.
Almost. ;)
Wed Oct 24
wt 214.5
ME Bench
warmup
bench
barxfew
135x6
185x3
225x3
275x1
add Fury
315x3 nt
335x3 nt
365x1 perfect & touched, weight was easy but elbow killing me
raw boards
4bd 315x4
3bd 315x4
4bd close grip 315x5
CSR
2plx10
2pl/25x10x2
2pl/25x7
flyes
55sx10x2
Elbows really bothering me on shirt work. I think the heavy biceps work on Sat has something to do with it so I am going to ditch it but keep the high rep stuff and see if that helps.
Yes that was a long ass sentence
Dave(DBD)
10-25-2007, 06:17 PM
When I left my house for work it was in the 80's, when I left work on the way home it was in the 50's. Needless to say, I wasn't gonna hit it in the garage. The gym isn't all bad, there are no new training partner prospects at the house, going there gets me out of the house and away for a while, and lots of babes to look at. Its almost as good as the titty bar in the aspect.
Almost. ;)
You don't have a space heater or something in there?
You don't have a space heater or something in there?
nope, just take longer with warmups and put on sweats and a beanie hat when its cold.
Thur Oct 25
wt 214.5
DE Sq/DL
warmup
box squat
barxfew
add green bandsxfew
145/greenx2
195/greenx2
235/greenx2
285/greenx2
325/greenx2
rack pulls mid shin
225x3
315x3
365x1
405x1
495x1 *20lb PR
incline ghr
holding 45x6
holding 45x4 (started fucking with knee, shut it down)
reverse hypers
4pl/sidex10x2
cycomiko
10-26-2007, 03:08 AM
watch the excessive bicep work, especially when hammering the bench, seen a few people that it causes issues with, and I know it causes my shoulders to flare up.
watch the excessive bicep work, especially when hammering the bench, seen a few people that it causes issues with, and I know it causes my shoulders to flare up.
yeah, I don't know why but the heavy biceps work was the first things that stuck out at me too.
5 weeks out....
Welcome to Rhodestown (http://asp.elitefts.com/qa/training-logs.asp?qid=61008&tid=63)
I like #15
15. You must use 45lb and 25lb plates only. "Dimes, nickels, and chips are for chicks." -Dave Tate
:D :D :D
Andrew Smith
10-26-2007, 05:50 PM
Haha Rhodes posts over at WBB where I keep my other journal. We've been getting a kick out of that ever since he created it and posted it up. He's pissed a bunch of people over there off, but it's worth it.
Andrew: Doesn't surprise me, people are very touchy... :D
Sat Oct 27
wt 214
DE Bench
warmup
speed bench
barxfew
monster mini doubled under bench
135/MMx3x2
185/MMx3x4
jm press
185x10x3
185x8
db rows no straps
100x10/10x2
120x15/7
seated CSR
3pl/sidex10x3
hammer curls
40sx8x2
pushdowns w/monster mini around neck
70x66 R/P
Ron C
10-27-2007, 08:38 PM
yes, the guy back spotting me and myself will be competing and whoever we can get to go with us to help out also. I'll be the bald guy with all the tattoos. ;)
Come say hi, because I don't know what you look like LOL
You guys heading out that morning or going the day before and getting a hotel? I haven't decided when I'm heading over yet...
Most of us are going early Sat. My 148 that's competing is going on Fri. so he can weigh in and start putting weight back on. I'll definitely come say hello. I'll be the 300 lb guy with a goatee; in other words I'll look like about halft the guys there!
Ron
Ron: See you there!
Wed Oct 31
wt 213
ME Bench
warmup
floor press
bar
135x5
185x3
205x3
225x3
245x1
275x1
295xmiss
csr
1plx20
1pl/25x15x3
rolling db triceps
30sx20
Quickie before trick or treating
Thur Nov 1
wt 214
DE Sq
warmup
box squat
barxfew
add blue bandsxfew
145/bluex2
195/bluex2
235/bluex2x6
incline ghr
holding 45x6
holding 45x7
holding 45x5x2
reverse hyper
4pl/sidex10x3
ab pulldowns
2plx15x3
Sunday Nov 4
wt 215
ME Sq
warmup
squat
barxfew
145xfew
255x3
add Metal Ace Briefs
345x3
435x1
525x1
add Metal Pro Squatter
615x1 straps and wraps, depth called good
oh press
145x6x3
rear delts
50sx8x4
reverse hyper
4pl/sidex10x2
ab pulldowns
2plx12x2
cycomiko
11-04-2007, 07:49 PM
sweet
Wed Nov 07
wt 215
ME Bench
warmup
reverse band bench
185x7
225x5
275x5
315x5
365x2
385x1
405x1
reverse band bench row
green bands x 15 x3
5bd
275x5
4bd
315x5
CSR
2pl/25x8x3
Thur Nov 8
wt 215.5
DE Sq/DL
warmup
box squat
barxfew
add blue bandsxfew
145/bluesx2
195/bluesx2
235/bluesx2
285/bluesx2x5
snatch grip deads
225x5
315x5
365x5
405x3
incline ghr
holding 45x6 (feeling funky on my knee, shut it down)
rev hyper
4pl/sidex10
Wussed out on reverse hypers.
Sat Nov 10
DE Bench
warmup
speed bench
barxfew
add monster mini doubled under benchxfew
135/mmx3x2
185/mmx3x4
225/mmx3
jm press
205x8
205x6x2
205x5
db rows (no straps)
100x10/10x2
125x12/11 (left hand is catching up finally)
t-bar CSR
3plx10x2
hammers
40sx10x2
40sx9
pushdowns w monster mini around neck
(pushing away hard at lockout)
80x75 R/P
Sunday Nov 11
wt 216
ME Sq
warmup
squat
barxfew
145x5
add Metal Ace Briefs
255x5
345x3
435x3
525x1
add Metal Pro Squatter
575x1 straps/wraps, commands and good depth - I'm ready
oh press
155x6x2
rear delts
50sx8x2
Hit abs and lower back tomorrow. 575 will be my opener for squat. I am feeling very confident with my squat.
Andrew Smith
11-14-2007, 07:35 PM
What kind've chain setup are you using as far as spotting yourself? I know you had mentioned something about it awhile back but I couldn't remember how you had things done.
Wed Nov 14
warmup
bench
barxfew
135x5x2
185x5
185x3
225x5
225x3
245x5
275x3
db bench
65sx15
80sx10x3
seated CSR
2plx10
3plx8x3
What kind've chain setup are you using as far as spotting yourself? I know you had mentioned something about it awhile back but I couldn't remember how you had things done.
Just a couple lengths (6' I think) of tempered 1/4 chain. Looped around the top of the rack with D-rings and then I just hang them onto J-hooks on the front depending on height.
If you go back a couple pages to the video of my 665 miss you will see the bar just about to drop into the chains.
Andrew Smith
11-15-2007, 04:11 PM
Anyway you can get some pictures of the J-Hook stuff? I'm not quite sure how you're setting up. I was thinking about getting some strong caribiners and having the chains looped over the top of the rack on each side.
Anyway you can get some pictures of the J-Hook stuff? I'm not quite sure how you're setting up. I was thinking about getting some strong caribiners and having the chains looped over the top of the rack on each side.
yeah, I'll try and put some up this weekend
Thur Nov 15
wt 216
DE sq/dl
box squat
barxfew
add blue bandsxfew
145/bluesx2
195/bluesx2
235/bluesx2x2
285/bluesx2x2
325/bluesx2
sumo deads in metal pro squatter
315x3
405x3
475x1 - full gear, fast and smooth - opener
2 weeks out, only 1 training week left....
Andrew Smith
11-16-2007, 06:05 PM
Whatcha looking at hitting at the meet?
Sat Nov 17
DE Bench
warmup
speed bench
barxfew
add doubled monster mini under bench
barxfew
135/MMx3x2
185/MMx3x3
225/MMx3x3
jm press
205x8x2
205x7
db row
100x10/10x2
t-bar CSR
3plx10x3
hammers
40sx10x3
pushdowns
MM around neck
90x53 R/P
Whatcha looking at hitting at the meet?
I'm gonna open with 575, 365, 475.
Goals if all goes well would be around 655, 425, 565.
Sun Nov 18
wt 215
ME sq deload
squat
145xfew
235x5
255x4
add predator briefs
345x3
435x2
485x1
reverse hyper
4pl/sidex10x2
ab pulldowns
2plx15x2
Last squat....
Wed Nov 21
wt 217.5
ME Bench deload
warmup
bench
barxfew
135xfew
185x2
225x2
275x1
add Titan Fury
315x2 NT
335x1 NT
365x1 touched, commands, smokeshow
chain pushups death
6, 4, 3, 2 chains x 15
CSR
2plx5
3plx15x2
Last bench night.... Smoked 365 sick as hell, feeling good with the bench opener at least.
Friday Nov 23
warmup
raw squat
barxfew
135x5
225x5
315x5x3
bb row
135x10
185x5
225x6x3
45 degree back raise
45 behind headx10x2
ab pulldowns
140x20
170x15x2
One more full body assistance day Monday, and that's all she wrote....
Monday Nov 26
warmup
leg extensions
2 sets
leg curls
2 sets
45 degree back raise
2 sets
lateral raise
1 set
db bench
2 sets
curls
2 sets
pushdowns
2 sets
forgot to do CSR's, oh well
Go Time
Fucking meet got cancelled.
Not gonna keep this log going. If you are interested, you can keep up with my training here (http://www.bayareapowerclub.com/forum/forum_posts.asp?TID=300&PN=1)
Stay Strong
http://log.mroumen.com/wp-content/uploads/2007/04/bruce_big.jpg
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