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Well fair play for man-grip'ing them anyway. One thing i found that helped wrists when i started doing them again last week, was the whole fingertip-only thing.
I used to literally hold the bar in my hands (forearms vertical) and just squat. Now ive changed to having the bar resting on delts and collarbones with just the last joint of the fingers bent back under it. I Find it easier on the wrists.
Oh, I was definitely just fingertipping the bar, trust me. With my girly wrists, if I held onto the bar I'd be in trouble I think...
DEUB - 01/09/05
DE Bench Press
20x5
40x4
60x3
80x2
90x6x2 (3 grips)
Power Clean & Push Press
60x1
70x1
80x1
90x1
90xF :012:
90xF :012: :012:
Lever Row
40x5
80x5
100x5
Pullups
BWx5
BWx3
BWx3
Face Pulls
40lbx5
60lbx5
80lbx5
100lbx5
Good speed on the benches. That weight is 72% of my max, so happy with that.
WTF happened with the power cleans, I have no idea. Got 87.5x6x1 last week... :mad:
After that I was pissed off and the gym was full so I just did a few bits and bobs.
uk machine
02-09-2005, 11:55
i go to shit on pc sometimes, but been good lately. i think it has something to do with how many times you have done it before. iread that it takes around 2000 repetitions before the movement becomes instilled into ya. btw i see you and mr dogg might be making the MT manc meet up. maybe ill see you there as im planning on taking a trip down
Maybe do them before bench?
i go to shit on pc sometimes, but been good lately. i think it has something to do with how many times you have done it before. iread that it takes around 2000 repetitions before the movement becomes instilled into ya. btw i see you and mr dogg might be making the MT manc meet up. maybe ill see you there as im planning on taking a trip down
TBH, the only reason I do them is because I can press more than if I take the weight from the rack.
Yeah, I'll try to make it down for sure.
666 - My priority is to get a big bench, so bench will be staying first. Not sure it'll make any difference anyway.
DELB - 02/09/05
Box Squat
All with green bands choked once
40x5
60x4
80x3
100x2
110x6x2
Deadlift
100x1
140x1
160x1
180x1
200x1
207.5x1 (PB)
Pulldown Abs
100lbx3x8
Cool, especially after squatting
Cheers. Seem to deadlift better after DE squatting for some reason. Not sure if it's because I'm well warmed up or if it's making me more "explosive". I did pull the deadlifts really quick though - the 180 went up so fast I slightly pulled something in my neck.
207.5 was uber slow though. Think the bar actually stopped around the knee.
Thats ALOT of tension, mate. Waaay more than your max at the top.
Wicked Pull Joel...puts you 2.5kg ahead of Beng as well no?
Nein. Beng has pulled 210. I was there as well, so I can't call him a liar. :(
BengDogg
06-09-2005, 14:41
hahaha thats right, although the other night i couldnt pull 210, so that was a bitch
06/09/05 - MEUB
Bench Press
20x5
40x5
60x3
80x3
95x2
102.5x1
110x1
117.5x1
125xF :mad:
110x3x1
Flat DB Press
30x5
45x3x5
Hammer Pulldown
90x5
110x5
130x3x5
Lever Kelso Shrug
100x3x5
SHIT **** MOTHER****ER COCKSUCKER ****!!! :019: :011:
Guess I shouldn't be too upset considering what I did to myself on the weekend. And it's the most weight I've ever unracked myself. Actually got the bar about an inch off my chest. Think it might be a shoulder weakness...
Rest of the workout was gay.
do you OHP Joel...dont remember seeing much....?
I've been doing 6x1 push pressing on DE Bench day.
Going to change that to 5x5 seated DB press I think. Wanna get some ****-off big shoulders.
Maybe try that AMT shit JBT uses for your OHP, I will be.
Might give you bigger shoulders - can't see it increasing your bench by much though.
Maybe try that AMT shit JBT uses for your OHP, I will be.
Explain in English please.
Might give you bigger shoulders - can't see it increasing your bench by much though.
Why?
Rogue_zero
07-09-2005, 10:27
i think itll work.
Might give you bigger shoulders - can't see it increasing your bench by much though.
Dude... REALLY need to adjust your thinking a tad.
There is a massive correlation between getting bigger and getting stronger. Joel is about 230? If he was 260 I don't think he'd be failing 125 TBH.
Explain in English please.
AMT reps are like the ones you see Ronnie doing with DB OHP on 'the unbelievable.'
It's basically concentrating the ROM around the eccentric/concentric turnaround.. so by half way up, you come back down. JBT has done it recently with cambered bar bench for high reps (check journal for better explanation than mine). A good way to induce micro trauma.
I will be doing it for bench and possibley DB OHP in the next mesocycle.
AMT reps are like the ones you see Ronnie doing with DB OHP on 'the unbelievable.'
It's basically concentrating the ROM around the eccentric/concentric turnaround.. so by half way up, you come back down. JBT has done it recently with cambered bar bench for high reps (check journal for better explanation than mine). A good way to induce micro trauma.
I will be doing it for bench and possibley DB OHP in the next mesocycle.
Might give it a try. Will feel strange though since I've always gone full ROM for everything...
There is a massive correlation between getting bigger and getting stronger. Joel is about 230? If he was 260 I don't think he'd be failing 125 TBH.
Yep. I wanna get to 120-125 kg.
Not sure how that's gonna happen naturally, but I'm gonna try - gotta increase those calories!
Bah... I put up 137.5 @ 80 in comp. (three whites, baby). I'm nothing special and I've got gangly deadlifter arms to boot.
If you're not happy with your progress on the bench, change your bench training about.
Bah... I put up 137.5 @ 80 in comp.
Really? Haven't heard that before... :015:
I agree with Scourge actually - at 230, DMPM's a pretty big guy already - seems like he's more neurally inefficient than lacking in bulk. I'm the same.
I agree with Scourge actually - at 230, DMPM's a pretty big guy already - seems like he's more neurally inefficient than lacking in bulk. I'm the same.
I'm not big. I'm fat and tall. :012:
uk machine
07-09-2005, 11:41
robs idea is good, ive been doing that before and i didnt know what it was called, it is where you just focs on pure delt power? press up until the tris get involved then back down?
uk machine
07-09-2005, 11:42
I'm not big. I'm fat and tall. :012:
well im just fat :040:
Ian.. if you were Joel, would you rather take 6 months to get 140 or several years? Pick one.
I like Robs modified JBT scheme...
1. I really dont see PP as a great assitance for bench, esp PL bench. PL bench will always start from 0 speed (paused). PP relies on momentum, in fact i would say that the leg drive pretty much takes the bar past where the delts work most. Obviously the tris lock the bar out.
2. If Joel is weak off the chest, and has only been doing PP to build sho's, and suspects that its them that are weak its reasonable to suggest they need strengthening/building.
3. The AMT reps will emphesise the delts most effectively, though i suspect they will work less well at lower reps/heavier weights so maybe a 5x5 would be the best compromise...Maybe include full ROM OHP as well as AMT Joel ???
Really? Haven't heard that before... :015:
Sorry man. Just trying to give a point of reference for your training goals. I wouldn't be worrying about 125 - If you can get your training to click, at 230lb, 140kg should fall in no time and you should be gunning for 160 in the medium term.
Just had a quick flick back through your journal. I haven't checked all of it, but it looks like you've hardly changed your training in the last 11 months. Perhaps mixing up your routine might help get things moving pronto.
...and now for something completely different.
I like Robs modified JBT scheme...
1. I really dont see PP as a great assitance for bench, esp PL bench. PL bench will always start from 0 speed (paused). PP relies on momentum, in fact i would say that the leg drive pretty much takes the bar past where the delts work most. Obviously the tris lock the bar out.
2. If Joel is weak off the chest, and has only been doing PP to build sho's, and suspects that its them that are weak its reasonable to suggest they need strengthening/building.
3. The AMT reps will emphesise the delts most effectively, though i suspect they will work less well at lower reps/heavier weights so maybe a 5x5 would be the best compromise...Maybe include full ROM OHP as well as AMT Joel ???
Some wise words form the squirrel.
1. PP is speed work of sorts. But not that good. Plyo push ups (see my journal for details) are a better form of speed bench alternative.
2. Yes.
3. I would go with 3-5 sets of 8-12 personally. Microtrauma is the aim, not CNS adaptation or loading. Full rom OHP is only worthwhile if it is going to boost his total.. which it isn't as it's role is already fulfilled by AMT OHP and benching. Failure is ok with AMT.
4. Also consider some lactate work.
Some wise words form the squirrel.
:banana:
Ian.. if you were Joel, would you rather take 6 months to get 140 or several years? Pick one.
With a decent amount of training knowledge, several years training experience, a current 230lbs bw, the strength to regularly put up 120 in the gym and some good training, DMPM should bury 140 inside of six months whether he bulks or not.
Sure. High level of correlation between mass and limit strength, but he's not going to need to gain any weight real mass to have 140 soon.
Sorry man. Just trying to give a point of reference for your training goals. I wouldn't be worrying about 125 - If you can get your training to click, at 230lb, 140kg should fall in no time and you should be gunning for 160 in the medium term.
Just had a quick flick back through your journal. I haven't checked all of it, but it looks like you've hardly changed your training in the last 11 months. Perhaps mixing up your routine might help get things moving pronto.
...and now for something completely different.
I'm open to something completely different.
Any ideas?
I like Robs modified JBT scheme...
1. I really dont see PP as a great assitance for bench, esp PL bench. PL bench will always start from 0 speed (paused). PP relies on momentum, in fact i would say that the leg drive pretty much takes the bar past where the delts work most. Obviously the tris lock the bar out.
2. If Joel is weak off the chest, and has only been doing PP to build sho's, and suspects that its them that are weak its reasonable to suggest they need strengthening/building.
3. The AMT reps will emphesise the delts most effectively, though i suspect they will work less well at lower reps/heavier weights so maybe a 5x5 would be the best compromise...Maybe include full ROM OHP as well as AMT Joel ???
I guess I started doing the push presses because I wanted to put 100kg overhead from the ground. I just want a big bench now, so I guess all of the above is valid.
GoldenArrow
07-09-2005, 13:20
Metal Militia :banana:
Metal Militia :banana:
Links?
GoldenArrow
07-09-2005, 13:22
www.google.com :banana:
From www.metalmilitia.net
Tuesday
Raw bench: Grip (Index Finger On Ring)
We work our way up to a 3 Rep Max (3RM). If we get all 3 reps we will go up 10lbs and try another 3 reps. If we don't get 3 we may stop there or go down for a 5 RM Next week we will attempt the 3RM again and go up 10 lbs etc.Total sets = 5 to 8.
Decline: Grip (Pinky Finger On Ring)
For decline we work up to a 5RM with all sets done for 5 reps.Total sets = 5
The more you arch on the bench press the more valuable the decline will be.
4,3,2,1 Boards: Grip (Pinky Finger On Ring)
We usually work up to a 3RM on the 4 board then we may go for 1RM on the next boards depending on energy levels and soreness from the previous workout.Total sets range from 8 to as many as 15.
Total sets on this day range from 15 to 30.
Other exercises that can be done on this day:
Incline: 4 Sets 5 to 1 Reps.
Rope Extensions: 2 Sets 20 to 40 Reps.
Pulldowns: 4 Sets 10 Reps.
Shrugs: 4 Sets 10 Reps.
Saturday
Close Grip Bench: Grip (Pinky Finger On Ring)
This exercise is used as a warm up and we use the same progression as raw bench for the sets except we don't go back down for a 5RM.
Shirt Bench: Grip (Index Finger On Ring)
We will put our shirt on here if the meet is within 4 weeks or so. If the meet is farther away we will do our shirt work at the end before Rack work. Everyone usually starts off with their shirt where they left off with the close grip bench. Starting with 3 to 5 reps in the first few sets to get into a grove of the shirt. Then onto a few doubles then some singles. If the singles don't go well or if there is problems touching or with your groove then we will go right back to the beginning and work all the way back up again trying harder to get everything right. Sets here could range from 5 to 10 to even 20 or more depending on how everything goes. If you don't get it right you must work back through until you get it right.
6,5,4, Boards: Grip (Pinky Finger On Ring)
We will usually try to max on all of these boards and sometimes work through the same board twice if the groove does not feel right or we miss our goal weight on a certain board. Again sets could be very high if things don't go right or if more work is needed in a certain area. The 4 board is optional on this day depending if you did it on Tuesday or not.
Rack Lockouts: Grip (Pinky Finger On Ring)
We work our way up to a 3RM using 3 reps for all sets. These are done at the end of the workout when you are tired and want to go home but if you stay and do them you will have great finishing power needed to lockout heavy weight. Total sets range from 6 to 10.
Other exercises that can be done on this day:
Tricep Pushdowns: 3 Sets 10 Reps.
Rope Extensions: 2 Sets 20 to 40 reps.
Pulldowns: 4 Sets 10 Reps.
Shrugs: 4 Sets 10 Reps.
As you can see there is much more volume done on sat then on Tuesday and nothing is set in stone. The workouts are dictated by the way we feel and where we feel we need the most work to produce improvement.
So what would I do for a raw lifter? Replace the shirt/board/lockout work with DB and shoulder stuff?
Looks like a lot of volume to me...
Not sure how you'd adapt MM for a raw lifter who sticks close to touchdown. Maybe possible if you've got a cambered bench bar.
Given that you've been doing quite low total reps per session, you might want to try a technique I've found useful before, called 'The Shitload of Benching Method'. It's not as complicated as the name might suggest.
Bench Day 1:
Bench: loads x 5 x heavy-ass weights
Rowing: lots x 5 x heavy weights
Core
Bench Day 2:
DE Bench: 8x4
Dead strict OHP: 5x5
Core
MM is sick volume and looking at your trainin you'll need ot work up to it. MM is a bottom day and a top day. So do that.
So what would I do for a raw lifter? Replace the shirt/board/lockout work with DB and shoulder stuff?
Looks like a lot of volume to me...
It is a lot of volume. No bad thing if you can recover from it, but MM was designed for shirted lifters. If you had a cambered bench barbell, you could maybe adapt the routine to a lower end day (-2 board, -1 board and regular bench) and a slightly less lower end day (regular bench, 1 board, 2 board) while keeping the rest of the trimmings in there, if you wanted.
Scourge: Agree my volume is low and I was thinking along them lines... kinda.
Day 1
Bench - Up to a max, then 6x1 @ ~90%
Row - 5x5
DB Bench - 5x5
Day 2
DE Bench - 6x2 (I'm using 90kg, think I'm just gonna keep adding 2.5kg until I get to failure)
Chins - 5xF
Strict OHP - 5x5
Something like that...
That looks much much better.
Actually, 90% is a lot to recover form week in week out.
Either do 4x1 @ 90% each week, or 6 sets of doubles @ 85% in additon to your 6x1 @ 90% every other week.
EDIT: To make that clear:
Week 1/3/5/7/9/etc - 4x1@90%
Week 2/4/6/8/10/etc - 4x2@85%
Scourge: Agree my volume is low and I was thinking along them lines... kinda.
Day 1
Bench - Up to a max, then 6x1 @ ~90%
Row - 5x5
DB Bench - 5x5
Day 2
DE Bench - 6x2 (I'm using 90kg, think I'm just gonna keep adding 2.5kg until I get to failure)
Chins - 5xF
Strict OHP - 5x5
Something like that...
My main issue with this one is the benching on Day 1. You'll still only be doing about 10-15 significantly heavy reps tops, which follows your previous routine a lot and still doesn't have any major volume in it. Also, I'm not sure if you'll be able to sustain hitting a 1RM followed by six heavy singles week on week. How about working up to a Bulgarian max, then doing 5x5 @ ~ 80%?
Otherwise fine. I'd put OHP before chins on Day 2, but that would just be my preference.
Explain a Bulgarian max please.
Think 'maxing out without getting psyched up for it'. The weights used are obviously lower than they would be with the psyche up, but they're still pretty damn high, strain stays high and your CNS doesn't get so fried.
Like maxing without getting psyched up for it. The weights used are obviously lower than they would be with the psyche up, but the strain stays high and your CNS doesn't get so fried.
Aha.
Cheers guys, will take all that on board...
There is a recent article on what Ian here calls Bulgarian max's on EFS.
Why not just 5x5 bench press twice a week? Through in some dips and/or OHP 5x5 afterwards. No need to over-complicate things.
Dips - My shoulders and elbows don't like them and I don't find they have much carryover.
Sorry, I don't think 5x5 is the best for building pure strength...
Would you have me do any pulling? Don't want to turn into an ape...
Who you callin an ape???/dsbckjbasdkjchrds
:035:
;)
Anyway, I'm off to squat. I'm gonna hit a PB and get me a 500 total.
Later.
I'd put OHP before chins on Day 2, but that would just be my preference.
Snap. If you wanna concentrate on shos, do 'em 1st.
yeah good luck with the squats,and I agree with 666 with keeping it simple,that what i try and do,I started with 80kg and used 5x5 to get to working sets of 100kg+,then 4X4 to get to working sets of 120+,now using 3x3 to get to 140+,dont think i would have made such progress fecking about with crazy technical stuff,and hitting heavy singles at 100 1rm
Sorry, I don't think 5x5 is the best for building pure strength...
I thought you wanted strength and big **** off shoulders, hence the talk about AMZ etc.
Would you have me do any pulling? Don't want to turn into an ape...
Yep, 5x5 rows one day, wide grip chins the other.
uk machine
08-09-2005, 17:09
whilst 5x5 on its own wont give you the best 1rm, the more you can do 5x5 with the more you would be able to when you start a peaking cycle. im gonna implement it for bench when i finished the fi cycle
MELB - 07/09/05
Squat
40x5
60x5
80x3
100x3
120x2
137.5x1
147.5x1 (belt)
157.5x1 (belt)
167.5xF (belt) :mad:
150x6x1 (belt)
Front Squat
20x5
40x3
60x1
80x1
95x1
105x1 (belt)
115x1 (belt)
125xF (belt)
Pullthroughs
140lbx5
160lbx3x5
Bah! Should've owned 167.5, ****ed up the descent and didn't sit back far enough. Next time. 125 front squat was never going to happen after all them squats.
P.S. - Posting from Australia :033:
P.P.S. - I think I may have set the records for the number of Bloody Mary's drank in 24 hours in the air. I fell over going to the toilet and they wouldn't serve me just before we got to Singapore. Luckily there was a crew change. :046:
P.P.P.S. - Was meant to bench today but I'm extremely jetlagged. Maybe tomorrow...
Black Knight
10-09-2005, 08:02
Solid session, mate.
Think I might follow your lead and incorporate back and front squats from now on. Ive tended to hit either one or the other for months at a time and then suffer the consequences when I get out of the groove.
LMAO at the bloody mary's
uk machine
10-09-2005, 17:20
unlucky about the squats, when your fresh and back home it will be 180kg in no time. props for even training whilst travelling
P.P.S. - I think I may have set the records for the number of Bloody Mary's drank in 24 hours in the air. I fell over going to the toilet and they wouldn't serve me just before we got to Singapore. Luckily there was a crew change.
FAF!
the block
12-09-2005, 23:34
some nice (and a lot of) squatting a couple of days ago. well done.
Cheers block.
12/09/05
DE Bench Press
30x5
60x3
80x2
92.5x6x2 (3 grips)
Seated DB Press
40lbx5
65lbx5x5
Close Grip Pulldowns
160lbx5
180lbx5
200lbx5
220lbx4
190lbx5
Nice weights for the DE bench. How fast is that moving?
Cheers. Pretty fast mate. Normal negative, pause on the chest then < 1 sec. up.
The first two sets I do with a close grip, then medium and then wide, so the reps get progressively faster.
the block
13-09-2005, 12:40
aaah, i've always done them the other way round - hadnt thought of doing it like you. i'm very quick with close grip but slower with wide. gonna try that too.
uk machine
13-09-2005, 17:53
those are some big weights for de! good stuff
28/09/05
Squat
40x5
60x4
80x3
100x2
120x1
140x1 (belt)
150x3x1 (belt)
Pulldown Abs
90lbx3x8
Pullthroughs
150lbx3x8
Ruddy hell those squats nearly killed me! So bloody detrained - haven't squatted in almost 3 weeks. Was planning on going for 150x6x1, but I was cramping and all sorts.
Light **** cable work to stretch and finish off.
veganlifter
29-09-2005, 14:11
hello mate, thought of popping by and see how your training is doing :) bench is looking strong as ever mate. There should be plenty of room in your squat. One of my training partner is the same: strong dead but the squats are not moving much. He is changing things around now with lower bar position and so on, lets see if it helps.
Anyways, hope you and bengg are training hard for the MT meetup :D
Keep it up!
BengDogg
29-09-2005, 15:13
He's spying on us Joel!!! Better get our groove on for oct 29th!!
29/09/05
Paused Bench
20x5
40x5
60x3
80x2
90x1
100x6x1
Flat DB Press
25x3
35x3
45x3x3
Seated DB Press
20x5
30x3x5
Close Grip Floor Press
50x5
80x2
Light and easy bench to get back into it.
DBs only go up by 5kg, so I'm going to keep the same weight until I can get 5x5 on both exercises.
Was planning on doing 80x3x5 for the floor press, but I totally bombed out on the 3rd rep of the first set. Tris were shot. Going to replace this with an isolation or wrist exercise.
hello mate, thought of popping by and see how your training is doing :) bench is looking strong as ever mate. There should be plenty of room in your squat. One of my training partner is the same: strong dead but the squats are not moving much. He is changing things around now with lower bar position and so on, lets see if it helps.
Anyways, hope you and bengg are training hard for the MT meetup :D
Keep it up!
Hey mate. Squat is still rubbish, but I've put more onto it this year than the other 2 lifts combined, so it's coming along. Just having to play catch up because I was a **** for too long...
He's spying on us Joel!!! Better get our groove on for oct 29th!!
Totally forgot about it. Keep reminding me as I can't view MT...
BTW, you may have noticed I've changed my routine. It's going to be:
Tuesday - Squat
PL Squat - 6x1
Quads - 3x3
PC - 3x5
Core - 3x5
Thursday - Bench
Paused Bench - 6x1
Chest - 3x3
OH Press - 3x5
Tricep or wrist - 3x5
Saturday - Deadlift
Deadlift - 6x1
Row - 3x3
Chin - 3x5
Bicep or grip - 3x5
are the singles gonna be close to 1rm's ?
Well I'm detrained now, but I think 90% is a good starting point when I get back into it proper.
hmm... i dunno about you but personally id find singles at 90 every excersise every week pretty taxing on the joints, never mind the CNS. Thought about periodising, or at least cycling or throwing in some light high rep stuff for the connective tissues...like maybe PC+P for 20's once a week?
Black Knight
30-09-2005, 13:56
hmm... i dunno about you but personally id find singles at 90 every excersise every week pretty taxing on the joints, never mind the CNS. Thought about periodising, or at least cycling or throwing in some light high rep stuff for the connective tissues...like maybe PC+P for 20's once a week?
Yeah, I'd agree. I find Deads especially taxing which is why Ive reduced the intensity of them in my own training.
GoldenArrow
30-09-2005, 13:59
singles at 90 every excersise every week
3 exercises a week, one each day.
anyway sounds like you might want to look at kortes 3x3
Looks fine to me tbh, unless he goes too heavy with them.
01/10/05
Deadlift
60x5
100x3
140x1
160x1
170x6x1
DB Row
25x3
35x3
45x3x3
Chins
BWx5 (green band)
BWx5 (blue band)
BWx5 (red band)
BWx4 (red band)
BWx3 (red band)
Barbell Curls
20x5
30x5
40x3x5
Really tired and hungover. Deadlifts were still easy though.
Had to dig deep to pysche myself to get through the rest of the workout.
Chins and curls are gay. :kinky:
BTW, planning on doing 152.5x6x1 for squats, 115x6x1 for bench and 185x6x1 for deads the week before the meet.
Hopefully that'll give me 167.5/127.5/205 at the MT meetup to break that 500 total.
TBH, I think I'll be able to pull more than 205, but I wanna keep some in the bag mentally in case I don't get my squat or bench...
uk machine
03-10-2005, 17:06
should be fun at meet up, im hoping to get 2 new pbs
BengDogg
03-10-2005, 18:34
didnt know you were going, will be sure to see you there then! pb's all round!!!
uk machine
03-10-2005, 20:59
didnt know you were going, will be sure to see you there then! pb's all round!!!
i sure hope so! :040: athough deads felt heavy today, time for creatine me thinks!
04/10/05
Squat
40x5
60x4
80x3
100x2
120x1
135x1 (belt)
145x6x1 (belt)
Walkouts & 1/4 Squat
160x1
180x1
200x1
Pullthroughs
150lbx5x5
Pulldown Abs
100lbx3x5
Squats had me worried, the 120 and 135 felt heavy on my back. :(
Think it was just trap DOMS and still being a little detrained. The last few reps were the easiest, so hopefully that means I'm getting my groove back...
BTW, planning on doing 152.5x6x1 for squats, 115x6x1 for bench and 185x6x1 for deads the week before the meet.
Hopefully that'll give me 167.5/127.5/205 at the MT meetup to break that 500 total.
TBH, I think I'll be able to pull more than 205, but I wanna keep some in the bag mentally in case I don't get my squat or bench...
And my "grand plan" for the meet has gone to shit really. Just realised I have to go to France for 5 days on business between now and then, so that's going to **** my training up again. :mad:
Last night I asked the manager of my gym if I could leave a BadDogg bar in there and he said firstly:
"Why on Earth would you wan't a bar that thick for?" :021:
Then:
"No. Not unless he has a gym-equipment makers insurance cover." :(
BengDogg
05-10-2005, 13:24
Tell him i will will snap his skinny fuking neck if he doesent let you!
05/10/05
Paused Bench
20x5
40x4
60x3
80x2
90x1
100x1
107.5x6x1
Flat DB Bench
25x3
35x3
45x4x3
Seated DB Press
30x4x5
Pushdowns
150lbx3x5
Benches were pretty easy. Good workout.
Found out a way I can cram in all my planned workouts before the meet. It's gonna be tough. I gotta deadlift tomorrow and I'm still sore as...
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