12/28
Warmup
Deadlift: work up to 329x3, 374x3, 424x5 (3)
Broke for an hour to train a client then:
GHR: 5x10 S/S with Low cable rows w/ overhand grip 4x15/ 160, 185, 210, 235 x12
Half-landmines: 3x10 ea. side w/25
"Half-landmines" are just doing either the right or left side for x number of reps then doing the other side. I used Olympic plates which is why the weights in the deadlift are a little funny. The last set felt heavy but that was due to my sloppy technique. I trained in gym shoes (not flat) and I think it threw me off a bit; the bar got too far out in front of me on a few reps and fighting that wore me down. The last rep was f#%^&*g u-g-l-y; blood, sweat and chalk everywhere.
It was great.
Stay strong,
Ed T.
Monday, December 28, 2009
Sunday, December 27, 2009
DE Upper
12/27 Sunday
W/ RaySunshine & J$
Warmup
Benchpress: w/ 2 sets of chain per side using 3 grips work up to 155x3 x3 sets then 175x3 x6 sets
5-board press: w/ micro-mini bands close grip 255x3, medium grip 275x3, 315x3
Blast strap pushups w/ feet up: 2x15 w/ 45 pound plate
CSR: 4x12/ 95, 135, 145, 155
Hammer curls: 3x12/ 50
Creepers: 3 sets of 15 reps ea. band ea. arm
Overhead crunches 4x8 heavy S/S w/ 45* side bends 4x10 ea. side
Everything felt good today. Big Pimpin' came in to do some shirt work and I stuck around to help out. He worked up to some heavy singles (470x1) in his split back Inzer Blast shirt. Apparently his shoulder is feeling a little bit better.
Stay strong,
Ed T.
W/ RaySunshine & J$
Warmup
Benchpress: w/ 2 sets of chain per side using 3 grips work up to 155x3 x3 sets then 175x3 x6 sets
5-board press: w/ micro-mini bands close grip 255x3, medium grip 275x3, 315x3
Blast strap pushups w/ feet up: 2x15 w/ 45 pound plate
CSR: 4x12/ 95, 135, 145, 155
Hammer curls: 3x12/ 50
Creepers: 3 sets of 15 reps ea. band ea. arm
Overhead crunches 4x8 heavy S/S w/ 45* side bends 4x10 ea. side
Everything felt good today. Big Pimpin' came in to do some shirt work and I stuck around to help out. He worked up to some heavy singles (470x1) in his split back Inzer Blast shirt. Apparently his shoulder is feeling a little bit better.
Stay strong,
Ed T.
Saturday, December 26, 2009
The dumbest thing I have ever heard
A friend of mine told me about an email she had received from her pre-teen daughter's swim club coach. This club is affiliated with a large local university. It is run similiar to AAU basketball, Junior Olympic volleyball, etcetera. Apparently some of the teenage girls on the "team" had missed some practices due to having to study for school. The coach said that at the level these girls were at they should be adept at balancing academics and athletics. And that missing practice because of school i.e. homework, tests, whatever, was unacceptable! The email was sent to the entire club.
I agree that student-athletes who participate in activities other than school should learn to balance the demands of both. It teaches time management that can be applied in life. However, that being said. A student-athlete's primary obligation is to pass school (and that includes any other extracirriculiar activity you can name!). These children are students first and foremost and that is often forgotten or the importance of academics is downplayed.
I was stunned by this irresponsible statement. Any coach that tells a student-athlete that one's outside-the-classroom-activities are more important than school is an idiot. Furthermore, I question his (this coach's) motives as I know that his program generates A LOT of cash flow from kids who swim year round (at some points two or three times a day!). And let's not even get into the kids who are burned out and suffering from repetitive-movement injuries before they are in high school! But fill-in-the-blank-activity practiced daily, year in and year out is the only way to get better. Ask these guys and that's the answer you get. It's the American way, more more more.
Barf.
I'm all for getting better. But just because "this-is-the-way-we-have-always-done-it" doesn't mean it is the right way or more importantly, the smart way. Parents, use your head before you open your wallet and kids, use your head for something other than holding a swim cap. Decisions you make today can affect the rest of your child's life.
Whether or not a child made all their swim club (or whatever) practices is irrelevant if the child doesn't graduate from school.
Stay strong,
Ed T.
I agree that student-athletes who participate in activities other than school should learn to balance the demands of both. It teaches time management that can be applied in life. However, that being said. A student-athlete's primary obligation is to pass school (and that includes any other extracirriculiar activity you can name!). These children are students first and foremost and that is often forgotten or the importance of academics is downplayed.
I was stunned by this irresponsible statement. Any coach that tells a student-athlete that one's outside-the-classroom-activities are more important than school is an idiot. Furthermore, I question his (this coach's) motives as I know that his program generates A LOT of cash flow from kids who swim year round (at some points two or three times a day!). And let's not even get into the kids who are burned out and suffering from repetitive-movement injuries before they are in high school! But fill-in-the-blank-activity practiced daily, year in and year out is the only way to get better. Ask these guys and that's the answer you get. It's the American way, more more more.
Barf.
I'm all for getting better. But just because "this-is-the-way-we-have-always-done-it" doesn't mean it is the right way or more importantly, the smart way. Parents, use your head before you open your wallet and kids, use your head for something other than holding a swim cap. Decisions you make today can affect the rest of your child's life.
Whether or not a child made all their swim club (or whatever) practices is irrelevant if the child doesn't graduate from school.
Stay strong,
Ed T.
Wednesday, December 23, 2009
531 Upper
Wednesday
W/ 4board, Kfng and his posse
Warmups
Floor press-medium grip: work up to 195x5, 225x5, 255x8
Barbell incline press: 3x15/ 135, 165, 175
Chins: 40 reps total
Seated DB cleans: 30, 35, 40, 45 4x12
Keyes press: 4x15/ 40, 55, 65, 80
Decline situps 4x10
OH crunches: 3x15 heavy
I was happy with the 255x8. I had that number in my head and got it. 4board matched me with a heavier weight. Kfng got some decent numbers too once he got his numbers sorted out. His possse (Nathan?) did pretty well too. Big strong kid, benches at the barn with Jeff Adams ("Gritter"), high school wrestler.
Shawn broke in my cambered squat bar eventually working up to 900-and-something-pounds (with chains) off a parallel box. He got in his GPP by walking by us and making fun of our "bodybuilding" as he meandered to the water fountain. (Though he was later "caught" doing some kind of shoulder complex with a 3-pound DB. I think he is jealous...lol).
Stay strong,
Ed T.
W/ 4board, Kfng and his posse
Warmups
Floor press-medium grip: work up to 195x5, 225x5, 255x8
Barbell incline press: 3x15/ 135, 165, 175
Chins: 40 reps total
Seated DB cleans: 30, 35, 40, 45 4x12
Keyes press: 4x15/ 40, 55, 65, 80
Decline situps 4x10
OH crunches: 3x15 heavy
I was happy with the 255x8. I had that number in my head and got it. 4board matched me with a heavier weight. Kfng got some decent numbers too once he got his numbers sorted out. His possse (Nathan?) did pretty well too. Big strong kid, benches at the barn with Jeff Adams ("Gritter"), high school wrestler.
Shawn broke in my cambered squat bar eventually working up to 900-and-something-pounds (with chains) off a parallel box. He got in his GPP by walking by us and making fun of our "bodybuilding" as he meandered to the water fountain. (Though he was later "caught" doing some kind of shoulder complex with a 3-pound DB. I think he is jealous...lol).
Stay strong,
Ed T.
531 Lower
12/21 Monday
W/ Kfng and 4Board
Warmup
Deadlift: work up to 305x5, 350x5, 400x8 (5)
Glute ham raises: 5x10
45* reverse hyper w/ short strap: 3x8/ 290, 490, 690
Low cable rows w/ overhand grip: 4x12+/ 150, 175, 200, 225
DB side bends 3x10
Straightleg situps w/ wt. behind head 3x15
4board pulled 500x8. I'm sure he'll correct me if I got it wrong...
Also got to see the ghost of Johnny Cash. I must be drinking too much caffine because he is much larger and broader than what I remember him to be. The afterlife must be good to him as he appears to be very strong too. Oddly, he bears a resemblence to Shawn.
Johnny Cash benches in a single ply shirt,
Ed T.
W/ Kfng and 4Board
Warmup
Deadlift: work up to 305x5, 350x5, 400x8 (5)
Glute ham raises: 5x10
45* reverse hyper w/ short strap: 3x8/ 290, 490, 690
Low cable rows w/ overhand grip: 4x12+/ 150, 175, 200, 225
DB side bends 3x10
Straightleg situps w/ wt. behind head 3x15
4board pulled 500x8. I'm sure he'll correct me if I got it wrong...
Also got to see the ghost of Johnny Cash. I must be drinking too much caffine because he is much larger and broader than what I remember him to be. The afterlife must be good to him as he appears to be very strong too. Oddly, he bears a resemblence to Shawn.
Johnny Cash benches in a single ply shirt,
Ed T.
Sunday, December 20, 2009
DE Upper w/ all the accouterments
Sunday 12/20
Almost the whole gang was here!
Warmup
Benchpress w/ 2 sets of 5/8 chain on the bar using 3 diff. grips: work up to 175x3 for 6 sets then we all got to talking smack and next thing ya know we were doing singles 225x1, 255x1, 275x1 (used a medium grip all 3 singles)
5-board presses w/ MICRO-mini bands on the bar using a grip w/ index fingers approx. 1-inch from the edge of the knurling (I call it the "George Halbert grip" since I got the exercise idea from him) 225x5, 275x5, 290x3
Blast strap pushups w/ feet elevated: 2x25, 15 w/ 45-pound plate
Chest supported rows (CSRs): 4x15/ 90, 135, 145, 150
Hammer curls: 3x15/ 45
Tricep creepers: 3x15 ea. band ea. arm (mini bands)
OH (Overhead) crunches on Cybex: 4x15/ 10, 11, 12, 13
So today we got to use all the toys; chains, bands, boards, Blast Straps... Good times. Oh yeah, 4Board aka Ray Sunshine "won" the benchpress "contest" that J$ started (with his mouth), with a 295 x5. For his troubles he got to "skip" ab work and went home early.
The Blast straps are heavy duty straps with handles that can be hung from, example, a chin up bar and suspended pushups can be done (as can a variety of other exercises). They really test ya. I also got to try out my (new) micro mini bands, which like J$ said look like shoeslaces, and are lesser tension than the mini-bands.
Stay strong,
Ed T.
Almost the whole gang was here!
Warmup
Benchpress w/ 2 sets of 5/8 chain on the bar using 3 diff. grips: work up to 175x3 for 6 sets then we all got to talking smack and next thing ya know we were doing singles 225x1, 255x1, 275x1 (used a medium grip all 3 singles)
5-board presses w/ MICRO-mini bands on the bar using a grip w/ index fingers approx. 1-inch from the edge of the knurling (I call it the "George Halbert grip" since I got the exercise idea from him) 225x5, 275x5, 290x3
Blast strap pushups w/ feet elevated: 2x25, 15 w/ 45-pound plate
Chest supported rows (CSRs): 4x15/ 90, 135, 145, 150
Hammer curls: 3x15/ 45
Tricep creepers: 3x15 ea. band ea. arm (mini bands)
OH (Overhead) crunches on Cybex: 4x15/ 10, 11, 12, 13
So today we got to use all the toys; chains, bands, boards, Blast Straps... Good times. Oh yeah, 4Board aka Ray Sunshine "won" the benchpress "contest" that J$ started (with his mouth), with a 295 x5. For his troubles he got to "skip" ab work and went home early.
The Blast straps are heavy duty straps with handles that can be hung from, example, a chin up bar and suspended pushups can be done (as can a variety of other exercises). They really test ya. I also got to try out my (new) micro mini bands, which like J$ said look like shoeslaces, and are lesser tension than the mini-bands.
Stay strong,
Ed T.
Saturday, December 19, 2009
DE Lower Deload
Friday 12/18
W/4Board
Warmup (incl. shoulder complex)
Box squat-straight bar plus 3 sets of chains: work up to 255x2 x8 sets w/ briefs and belt
45* reverse hyper w/ foot bar: 2x30/ 200
Reverse grip pulldowns: 3x30 seconds/ 125, 145 (2)
Shoulder complex
Still using the straight bar though it is still a little hard on the shoulders. Including the shoulder complex in the warmup definetely helps and makes the shoulders feel A LOT better afterwords. Added chains this week and will carry them through this 3 week wave. What I have noticed in going from a safety squat bar (which I have religously used for a long time only occasionally using a regular bar) is that my squats feel a lot easier and even lighter. Probably because the nature of the ssb bar pushes one forward and with the regular bar I feel like I am sitting more upright.
(For some reason I didn't put this up when I wrote it so I probably was going to say something poignant and forgot it.)
Strong(er)
Ed T.
W/4Board
Warmup (incl. shoulder complex)
Box squat-straight bar plus 3 sets of chains: work up to 255x2 x8 sets w/ briefs and belt
45* reverse hyper w/ foot bar: 2x30/ 200
Reverse grip pulldowns: 3x30 seconds/ 125, 145 (2)
Shoulder complex
Still using the straight bar though it is still a little hard on the shoulders. Including the shoulder complex in the warmup definetely helps and makes the shoulders feel A LOT better afterwords. Added chains this week and will carry them through this 3 week wave. What I have noticed in going from a safety squat bar (which I have religously used for a long time only occasionally using a regular bar) is that my squats feel a lot easier and even lighter. Probably because the nature of the ssb bar pushes one forward and with the regular bar I feel like I am sitting more upright.
(For some reason I didn't put this up when I wrote it so I probably was going to say something poignant and forgot it.)
Strong(er)
Ed T.
Friday, December 18, 2009
531 Upper Deload
For Wednesday 12/16
w/4board
Warmup
Floor press-medium grip: work up to 120x5, 150x5, 180x5
Dips: 3x20
DB rows: 2x20/ 125, 145
Landmine: 4x15 ea side
Stay strong,
Ed T.
w/4board
Warmup
Floor press-medium grip: work up to 120x5, 150x5, 180x5
Dips: 3x20
DB rows: 2x20/ 125, 145
Landmine: 4x15 ea side
Stay strong,
Ed T.
Milestones and PRs
I tested a client Tuesday who has been working on her own with programs I write for her. She got two PRs. She benchpressed 100 pounds and just missed 105. That was a 5 pound pr for her. She deadlifted 188 pounds (an 11 pound pr). She weighs approximately 120 pounds. She was VERY excited about this (and should be).
RE was named COOP Athlete of the week by her university after her huge performance in her team's win over Northeastern last week.
Congrats and Merry Christmas to all!
Ed T.
RE was named COOP Athlete of the week by her university after her huge performance in her team's win over Northeastern last week.
Congrats and Merry Christmas to all!
Ed T.
Wednesday, December 16, 2009
531 Lower Deload
12/14 Monday
W/ Kfng
Warmup
Deadlift: work up to 185x5, 230x5, 275x5 No belt
Sled pulls: 6 trips 60 yds w/ 2-4 plates
45* Reverse hyper w/ foot bar: 2x25/ 245, 270
Overhead crunches (on Cybex): 4x8-15/ 10, 11, 12, 13
This is a deload week so obviously the volume and weight is done. Since it was a nice day out (for December) we loaded up the sled and played outside. Easy day.
Less is mo' (a whole lotta mo'),
Ed T.
W/ Kfng
Warmup
Deadlift: work up to 185x5, 230x5, 275x5 No belt
Sled pulls: 6 trips 60 yds w/ 2-4 plates
45* Reverse hyper w/ foot bar: 2x25/ 245, 270
Overhead crunches (on Cybex): 4x8-15/ 10, 11, 12, 13
This is a deload week so obviously the volume and weight is done. Since it was a nice day out (for December) we loaded up the sled and played outside. Easy day.
Less is mo' (a whole lotta mo'),
Ed T.
Sunday, December 13, 2009
DE Upper and milestones
Sunday 12/13
W/ J$ and Kfng
Warmups
Benchpress: work up to 9x3 with 135 pounds w/ monster mini bands. Using 3 grips
5-board press wide grip: 275x3, 315x3, 350x3
Low incline DB press: 2x14, 17/ 90 pounds
Low cable rows w/ v-bar: 5x10/ 200, 225, 250, 275, 300
Hammer curls: 3x12/ 40, 45, 50
Triceps creepers: 3x15 ea. arm ea. band
Hanging leg raises: 4x8-10
Overhead side bends w/ green band: 3x15 ea. side
J$ and Kfng did well today. $ finished the 5-boards with a strong 335x3 and Kfng got 280x3. It was a great training day.
Department of Corrections: 4Board pointed out to me that when he pulled 500+ for reps the other day he got FIVE, not the three I wrote previously.
And Brookszinski achieved a milestone Friday when he box squatted 1001 pounds with the safety squat bar (testing its 1500 pound capacity)! Congrats!
RE, my Ivy League client, had a banner day Wednesday against Northeastern (coincidentally my grandfather's alma mater) when she scored 31 points (a career high), added 8 assists and a steal, in a double overtime victory! It looks like her team is starting to gel.
Beware the Crimson (Tide),
Ed T.
W/ J$ and Kfng
Warmups
Benchpress: work up to 9x3 with 135 pounds w/ monster mini bands. Using 3 grips
5-board press wide grip: 275x3, 315x3, 350x3
Low incline DB press: 2x14, 17/ 90 pounds
Low cable rows w/ v-bar: 5x10/ 200, 225, 250, 275, 300
Hammer curls: 3x12/ 40, 45, 50
Triceps creepers: 3x15 ea. arm ea. band
Hanging leg raises: 4x8-10
Overhead side bends w/ green band: 3x15 ea. side
J$ and Kfng did well today. $ finished the 5-boards with a strong 335x3 and Kfng got 280x3. It was a great training day.
Department of Corrections: 4Board pointed out to me that when he pulled 500+ for reps the other day he got FIVE, not the three I wrote previously.
And Brookszinski achieved a milestone Friday when he box squatted 1001 pounds with the safety squat bar (testing its 1500 pound capacity)! Congrats!
RE, my Ivy League client, had a banner day Wednesday against Northeastern (coincidentally my grandfather's alma mater) when she scored 31 points (a career high), added 8 assists and a steal, in a double overtime victory! It looks like her team is starting to gel.
Beware the Crimson (Tide),
Ed T.
Saturday, December 12, 2009
DE Lower
Friday 12/11
I trained late today due to scheduling issues with clients. It sucked but oh well...
Warmed up
Box squat "new" box height (still w/ 2 mats) worked up to 8x2 w/ 250
Box step ups 2x12/ 90
Pull through squats 3x20/ 160
Lat pulldowns underhand grip w/ prison bar 3x 30 seconds w/ 120, 140, 160
DB shoulder complex
The bad news was my shoulders were killing me after squatting because I used the straight bar. The good news was the weight felt like nothing. The difference between it and the safety squat bar was very evident to me yesterday. The bad news was I could barely lift my arms up as my shoulders were so sore. The good news was the shoulder complex helped immensely. And the best news was I didn't wear briefs today and my hip/ groin felt great!
Stay strong,
Ed T.
I trained late today due to scheduling issues with clients. It sucked but oh well...
Warmed up
Box squat "new" box height (still w/ 2 mats) worked up to 8x2 w/ 250
Box step ups 2x12/ 90
Pull through squats 3x20/ 160
Lat pulldowns underhand grip w/ prison bar 3x 30 seconds w/ 120, 140, 160
DB shoulder complex
The bad news was my shoulders were killing me after squatting because I used the straight bar. The good news was the weight felt like nothing. The difference between it and the safety squat bar was very evident to me yesterday. The bad news was I could barely lift my arms up as my shoulders were so sore. The good news was the shoulder complex helped immensely. And the best news was I didn't wear briefs today and my hip/ groin felt great!
Stay strong,
Ed T.
Wednesday, December 9, 2009
531 Upper, Shirt work and testing the limits of absurdity
"The Surgeon General advises not to try the following. Or at least do not do it very often. The author is not responsible for anyone who tries to duplicate the following training and sustains severe trauma, cuts, bruises, barfing, bouts of lucidity, dismemberment and/ or death. Be forearmed because that is forwarned."
Wednesday December 9 Part I
"The Experiment"
W/ Malcolm "Dr. Jekyl" and Shawn "Mr. Hyde"
Warmups
Benchpress-medium grip: work up to 225x3, 275x1, then added 4-board, used wide grip (pinkies @ rings) and did 315x1, 340x1
Put shirt on (Titan Katana)
3-board benchpress-competition grip (middle finger @ring): 375x1, 405x1
2-board: 440x1
1-board: 455x 1/2 (I know its lame to claim a half rep but I lowered the bar to the board and had it 3/4 of the way up when it drifted back towards my head and Shawn took it.)
To chest: 465 miss approx. 2" off chest, foot was slipping on descent and generally felt looser than previously
480 miss approx. 1" off chest and Shawn took it.
The shirt is stronger than I am. I felt more comfortable in it than previously. I wanted to see if it fit better with my weight loss and I think it did. (The shirt belonged to J$ when he was a light 220, as in about 205. When I first tried the shirt I weighed approx. 250. Now I am approx. 225-230). We feel it would take about 500 pounds to touch in the shirt and at this point I am not strong enough to do that. I was happy with the 440 board press because I think it is closer to what I am capable of today. (Point of reference; last June in the same shirt at approx. 250 pounds I got 455x1 off a 2-board and 470x1 off of a 1-board. Today's training shows me I am not that far off where I was then. At a much lighter bodyweight.)
In our training we have been doing a lot of close/ medium grip board work as a supplemental exercise. I feel I am getting stronger with the boards which in turn should push up my rack lockouts which should help my bench.
I took my last shirted attempt at 2:30 pm. Shortly thereafter, Matt 4board rolled in and I prepared for Part Duex. I had been sipping recovery drinks and Gatorade during the shirt work. I sipped on a protein drink while we warmed up on the floorpress. I felt a little tired but mentally sharp and otherwise ok. This would change...
"The Experiment Part II"
W/ Matt "Frankenstein" 4board ("Hey can I hide between your lats?")
Floorpress-medium grip:(warmed up Brooks-style w/ singles) 135x1, 185x1, 220x5, 250x3, 280x3 (1)
Plate raises (Big Jim Williams tribute): 2x15/ 35, 45
DB rows: 1x15 w/ 145 (Felt a little woozy and out of breath after this one. Felt I was getting too much in touch with my female side and did the first of 3 sets of 25 rep tricep pushdowns...Light weight though...) Did another set 1x15 w/ 145 (This is when I realized I may have overdone it a bit. Woozieness because nausea which begat breathlessness which begat a heart rate like I had run a 400m sprint. I staggered over to Matt and told him I was modifiying today's training. Staggered back over to the DB rack and watched him do 5 sets of DB rows. I was still waiting for my heart rate to slow down!)
Rear delts on pec deck: 2x15/ 100 (Finally! Ten minutes after my last set of rows my heart rate began to come back down! Sheesh. I think my CNS may have been a little overtaxxed but still, I question my manhood.)
I have participated in such stupidity before. I have done shirt work and ME upper body work on the same day. Albeit several hours apart and with a much reduced volume of assistance work (similiar to what I had to do today). I don't recommend it. Either way. Previously it was because I had to. Today it was an experiment; does the Katana work any better at a lighter weight.
I don't like missing lifts. I would rather leave weight on the bar (in the tank, what have you) than go to failure. Not so much in a meet but at least there one has a reason. Success begats success. (Conversely, like Michael Jordan said (pararphrased), "I succeed because I have failed so many times.") I walked out of the gym today, having learned some things and accomplished a few others. And I walked out a little stronger. And that is the way it should be.
The cute girl in Mickey D's drive-thru must have sensed my success as she, free of charge, with a great smile, upgraded my chocolate shake to a large one. To go with my 2 Bloato burgers and large fries.
It's beginning to look a lot like Christmas,
Ed T.
Wednesday December 9 Part I
"The Experiment"
W/ Malcolm "Dr. Jekyl" and Shawn "Mr. Hyde"
Warmups
Benchpress-medium grip: work up to 225x3, 275x1, then added 4-board, used wide grip (pinkies @ rings) and did 315x1, 340x1
Put shirt on (Titan Katana)
3-board benchpress-competition grip (middle finger @ring): 375x1, 405x1
2-board: 440x1
1-board: 455x 1/2 (I know its lame to claim a half rep but I lowered the bar to the board and had it 3/4 of the way up when it drifted back towards my head and Shawn took it.)
To chest: 465 miss approx. 2" off chest, foot was slipping on descent and generally felt looser than previously
480 miss approx. 1" off chest and Shawn took it.
The shirt is stronger than I am. I felt more comfortable in it than previously. I wanted to see if it fit better with my weight loss and I think it did. (The shirt belonged to J$ when he was a light 220, as in about 205. When I first tried the shirt I weighed approx. 250. Now I am approx. 225-230). We feel it would take about 500 pounds to touch in the shirt and at this point I am not strong enough to do that. I was happy with the 440 board press because I think it is closer to what I am capable of today. (Point of reference; last June in the same shirt at approx. 250 pounds I got 455x1 off a 2-board and 470x1 off of a 1-board. Today's training shows me I am not that far off where I was then. At a much lighter bodyweight.)
In our training we have been doing a lot of close/ medium grip board work as a supplemental exercise. I feel I am getting stronger with the boards which in turn should push up my rack lockouts which should help my bench.
I took my last shirted attempt at 2:30 pm. Shortly thereafter, Matt 4board rolled in and I prepared for Part Duex. I had been sipping recovery drinks and Gatorade during the shirt work. I sipped on a protein drink while we warmed up on the floorpress. I felt a little tired but mentally sharp and otherwise ok. This would change...
"The Experiment Part II"
W/ Matt "Frankenstein" 4board ("Hey can I hide between your lats?")
Floorpress-medium grip:(warmed up Brooks-style w/ singles) 135x1, 185x1, 220x5, 250x3, 280x3 (1)
Plate raises (Big Jim Williams tribute): 2x15/ 35, 45
DB rows: 1x15 w/ 145 (Felt a little woozy and out of breath after this one. Felt I was getting too much in touch with my female side and did the first of 3 sets of 25 rep tricep pushdowns...Light weight though...) Did another set 1x15 w/ 145 (This is when I realized I may have overdone it a bit. Woozieness because nausea which begat breathlessness which begat a heart rate like I had run a 400m sprint. I staggered over to Matt and told him I was modifiying today's training. Staggered back over to the DB rack and watched him do 5 sets of DB rows. I was still waiting for my heart rate to slow down!)
Rear delts on pec deck: 2x15/ 100 (Finally! Ten minutes after my last set of rows my heart rate began to come back down! Sheesh. I think my CNS may have been a little overtaxxed but still, I question my manhood.)
I have participated in such stupidity before. I have done shirt work and ME upper body work on the same day. Albeit several hours apart and with a much reduced volume of assistance work (similiar to what I had to do today). I don't recommend it. Either way. Previously it was because I had to. Today it was an experiment; does the Katana work any better at a lighter weight.
I don't like missing lifts. I would rather leave weight on the bar (in the tank, what have you) than go to failure. Not so much in a meet but at least there one has a reason. Success begats success. (Conversely, like Michael Jordan said (pararphrased), "I succeed because I have failed so many times.") I walked out of the gym today, having learned some things and accomplished a few others. And I walked out a little stronger. And that is the way it should be.
The cute girl in Mickey D's drive-thru must have sensed my success as she, free of charge, with a great smile, upgraded my chocolate shake to a large one. To go with my 2 Bloato burgers and large fries.
It's beginning to look a lot like Christmas,
Ed T.
Tuesday, December 8, 2009
531 Lower
Monday 12/07
W/ Kfng
Warmups
Deadlifts: work up to 345x5, 390x3, 435x3 (1)
Box step ups: 3x8/ 85, 95, 105
Pull through squats: 3x15/ 140, 160, 180
Prison bar pulldowns: 4x15/ 155, 165, 175, 180
45* reverse hyper w/ short strap: 3x15/ 290, 470 (2)
Landmine: 3x8/ 25, 35, 60
Ball crunches w/ weight: 3x8/ 25 (front) then 10 and 25 (behind head)
The last set of deads felt heavy. I got out of position on the platform and let the bar get out in front of me which made the pulls awkward (and slower). My groin, of all things, started to act up on the second rep. Not a stabbing pain but just "letting me know its there" thing, so I said f%^k it and stopped at 3. Left some in the tank but wtf I can walk today and I feel good about that.
Matt 4board banged out 3 reps with 500+ and Kfng got 8 with 310.
Stay strong,
Ed T.
W/ Kfng
Warmups
Deadlifts: work up to 345x5, 390x3, 435x3 (1)
Box step ups: 3x8/ 85, 95, 105
Pull through squats: 3x15/ 140, 160, 180
Prison bar pulldowns: 4x15/ 155, 165, 175, 180
45* reverse hyper w/ short strap: 3x15/ 290, 470 (2)
Landmine: 3x8/ 25, 35, 60
Ball crunches w/ weight: 3x8/ 25 (front) then 10 and 25 (behind head)
The last set of deads felt heavy. I got out of position on the platform and let the bar get out in front of me which made the pulls awkward (and slower). My groin, of all things, started to act up on the second rep. Not a stabbing pain but just "letting me know its there" thing, so I said f%^k it and stopped at 3. Left some in the tank but wtf I can walk today and I feel good about that.
Matt 4board banged out 3 reps with 500+ and Kfng got 8 with 310.
Stay strong,
Ed T.
Monday, December 7, 2009
DE Upper
Sunday 12/05
W/RayS., J$ and Kfng
Warmups
Benchpress-3 grips-w/monster mini bands: 9sets of 3 reps w/ 135#
5-board press-medium grip: 245x5, 275x5, 315x3, 335x3
Low incline DB press: 2x14, 17 w/ 85#
Low cable rows w/ v-bar: 5x15/ 200#
Hammer curls: 2x15/ 45
Triceps creepers: 15 reps ea. band (3) ea. arm
Hanging leg raises: 3x8
Stay strong,
Ed T.
W/RayS., J$ and Kfng
Warmups
Benchpress-3 grips-w/monster mini bands: 9sets of 3 reps w/ 135#
5-board press-medium grip: 245x5, 275x5, 315x3, 335x3
Low incline DB press: 2x14, 17 w/ 85#
Low cable rows w/ v-bar: 5x15/ 200#
Hammer curls: 2x15/ 45
Triceps creepers: 15 reps ea. band (3) ea. arm
Hanging leg raises: 3x8
Stay strong,
Ed T.
Friday, December 4, 2009
Fashion Show
"Pants up-shirt down Part 2"
Shawn, our favorite SHW runway model made an appearance today. He said he had to work out some frustration after a bad Mapquest experience caused him to miss an appointment (I think it was some kind of modelling shoot). He said something about mapquesting directions to the guy-who-invented-mapquest's-house to give him a piece of his mind but Matt and I pretended we didn't hear him (not wanting to be witnesses and all).
Wearing an Izod shirt with the alligator cut off and green fatigue shorts, which he called his deadlift suit, he looked like Santa's helper and put on a nice display of pulling power. His deadlifts looked like this:
225x1, 405x1, 500x1, 600x1, 635x1
Then he went to the power rack and pulled from pins just below his knees. His first set was 700x1, then 735x1. He lowered the pins one position and pulled 700x1. He lowered the pins another position and pulled another single. Finally when the pins couldn't go any lower he put two mats that elevated him one inch higher on the floor and pulled a final time. I think he ended up pulling 675 or something like it with the plates approximately 2" off the floor. He made all rack pulls overhand with straps and wore no belt all day. Shawn said he is getting some "pop" out of the bottom with his new deadlift get-up. But he was unable to assign a carryover number to it. He did some GPP work and left.
The interesting thing about Shawn's training is not so much the infrequency of it as the volume and intensity of the workouts. If you take the last 3 sets of his deadlift (500, 600 and 635) they represent 3 lifts at 90+ percent (assuming a 1RM of 635), totalling 1735 pounds. For comparison, on one of my ME lower days from earlier this year, I worked up to 3 singles over 90% totalling 1365 pounds. Compare the volume; 1735 to 1365. This is representitive of the amount of work we are capable of doing. The difference of 370 pounds is his larger work capacity. (That is why extra workouts are valuable because, depending on if you are doing them for recovery or to build weaknesses, you are increasing the volume of work.)
At his advanced level (with higher work capacity), he is able to become stronger with what looks like minimal training. His recovery time is increased because of the volume of work he does. (For example, his seven work sets of deadlifts and rack pulls total 4545 pounds.) He puts an immense strain on his central nervous system. Because of his work schedule, he often trains benchpress and squat/ deadlift on consecutive days. And the volume of work he does on upper body days is similiar. Whereas one may rest 24-48 hours between CNS-intensive trainings, he often gets by on less rest making for less than optimal recovery. Extra workouts could help speed recovery, time permitting, in his case.
Once one looks at his training in light of these facts, one can see how he has gotten to the level he is at. In fact, when one considers that he competed in strongman events for several years after totalling Elite in powerlifting, and has come back stronger in some of his lifts, especially the benchpress, one can see an example of how conjugate training can work.
Anecdotely speaking, I watched Shawn do seated overhead DB presses with 150-pound DBs (in each hand) for reps. This was when he was training specifically for strongman events. Then in the subsequent year, I watched him smash his old benchpress pr and set a huge new one (after not benching for a few years!) At one point, when training for one of the summer meets, we discussed him doing a raw meet (to set a raw PR). He was close to pressing 500 pounds raw then.
Training for strength is a fascinating and all-consuming pursuit. At the highest levels it constantly evolves. And there is much to learn, good and bad, by opening one's eyes to what is around you. Don't ever stop learning! And...have fun!!!
Get strong(er),
Ed T.
Shawn, our favorite SHW runway model made an appearance today. He said he had to work out some frustration after a bad Mapquest experience caused him to miss an appointment (I think it was some kind of modelling shoot). He said something about mapquesting directions to the guy-who-invented-mapquest's-house to give him a piece of his mind but Matt and I pretended we didn't hear him (not wanting to be witnesses and all).
Wearing an Izod shirt with the alligator cut off and green fatigue shorts, which he called his deadlift suit, he looked like Santa's helper and put on a nice display of pulling power. His deadlifts looked like this:
225x1, 405x1, 500x1, 600x1, 635x1
Then he went to the power rack and pulled from pins just below his knees. His first set was 700x1, then 735x1. He lowered the pins one position and pulled 700x1. He lowered the pins another position and pulled another single. Finally when the pins couldn't go any lower he put two mats that elevated him one inch higher on the floor and pulled a final time. I think he ended up pulling 675 or something like it with the plates approximately 2" off the floor. He made all rack pulls overhand with straps and wore no belt all day. Shawn said he is getting some "pop" out of the bottom with his new deadlift get-up. But he was unable to assign a carryover number to it. He did some GPP work and left.
The interesting thing about Shawn's training is not so much the infrequency of it as the volume and intensity of the workouts. If you take the last 3 sets of his deadlift (500, 600 and 635) they represent 3 lifts at 90+ percent (assuming a 1RM of 635), totalling 1735 pounds. For comparison, on one of my ME lower days from earlier this year, I worked up to 3 singles over 90% totalling 1365 pounds. Compare the volume; 1735 to 1365. This is representitive of the amount of work we are capable of doing. The difference of 370 pounds is his larger work capacity. (That is why extra workouts are valuable because, depending on if you are doing them for recovery or to build weaknesses, you are increasing the volume of work.)
At his advanced level (with higher work capacity), he is able to become stronger with what looks like minimal training. His recovery time is increased because of the volume of work he does. (For example, his seven work sets of deadlifts and rack pulls total 4545 pounds.) He puts an immense strain on his central nervous system. Because of his work schedule, he often trains benchpress and squat/ deadlift on consecutive days. And the volume of work he does on upper body days is similiar. Whereas one may rest 24-48 hours between CNS-intensive trainings, he often gets by on less rest making for less than optimal recovery. Extra workouts could help speed recovery, time permitting, in his case.
Once one looks at his training in light of these facts, one can see how he has gotten to the level he is at. In fact, when one considers that he competed in strongman events for several years after totalling Elite in powerlifting, and has come back stronger in some of his lifts, especially the benchpress, one can see an example of how conjugate training can work.
Anecdotely speaking, I watched Shawn do seated overhead DB presses with 150-pound DBs (in each hand) for reps. This was when he was training specifically for strongman events. Then in the subsequent year, I watched him smash his old benchpress pr and set a huge new one (after not benching for a few years!) At one point, when training for one of the summer meets, we discussed him doing a raw meet (to set a raw PR). He was close to pressing 500 pounds raw then.
Training for strength is a fascinating and all-consuming pursuit. At the highest levels it constantly evolves. And there is much to learn, good and bad, by opening one's eyes to what is around you. Don't ever stop learning! And...have fun!!!
Get strong(er),
Ed T.
DE Lower
12/04/09
W/ RaySunshine
Brief warmup
Box squat-changed to a parallel box (and 2 mats): worked up to 5 x2 w/ 275 then 325x1, 365x1, 405x1 used ss bar and briefs (my cheapie Inzers not MJ Signature Series Haines nor Fruit of a Loom either)
Box step ups: 2x12+/ 75
Pull through squats: 3x15/ 130, 150, 170
45* reverse hyper w/ foot bar: 4x10/ 400, 490, 580, 670
Prison bar lat pulldowns: 4x15/ 150, 160, 170, 180 wide grip
For the first time in a long time I was able to squat wide without pain in my hip. Very happy about that. Previously I had been using a box that was definetely below parallel.
Kfng came in today and worked up to a nice 305 ss bar box squat (with a little bit left in the tank). Then he dropped down to approximately 80% and did 2 sets of 5 with 235. The rest of his training was the same as Ray and I's.
Whole lotta mo',
Ed T.
W/ RaySunshine
Brief warmup
Box squat-changed to a parallel box (and 2 mats): worked up to 5 x2 w/ 275 then 325x1, 365x1, 405x1 used ss bar and briefs (my cheapie Inzers not MJ Signature Series Haines nor Fruit of a Loom either)
Box step ups: 2x12+/ 75
Pull through squats: 3x15/ 130, 150, 170
45* reverse hyper w/ foot bar: 4x10/ 400, 490, 580, 670
Prison bar lat pulldowns: 4x15/ 150, 160, 170, 180 wide grip
For the first time in a long time I was able to squat wide without pain in my hip. Very happy about that. Previously I had been using a box that was definetely below parallel.
Kfng came in today and worked up to a nice 305 ss bar box squat (with a little bit left in the tank). Then he dropped down to approximately 80% and did 2 sets of 5 with 235. The rest of his training was the same as Ray and I's.
Whole lotta mo',
Ed T.
Wednesday, December 2, 2009
Whole Lotta Mo'
What Mr. T said to Rocky in "Rocky III",
"Gotta whole lotta mo' "
(Stolen and used by me on RaySunshine during weighted dips.)
For Wednesday 12/02
W/ RaySunshine
Floor press-med. grip: work up to 205x3, 235x3, 265x8 (3)
Dips: first set 45 & 1 chain x8, second set 45 & 2 chains x8, third and fourth sets 2 45s x8, fifth set 2 45s and 1 chain x8
DB rows: 110x10, 140x10 x 3 sets
Rear delts on pec deck: 3x15/ 80, 90, 100
Flat Tate presses 4x15/ 40, 50, 55x12, 40x20 Supersetted w/ EZ bar curls 3x10/ 70, 90, 105
Ab wheel rollouts 4x15
What an interesting day. Got to watch Brookszinski try out his new gear; a multiply denim lower and poly upper supersuit. It looked suspiciously like a cut up Inzer Blast shirt and a pair of blue jeans to most but looks are deceiving. The Big Guy is always on the cutting edge of technology. He worked up to a nice single with 475. Then we discussed the merits of the suspender option that is available with his new get-up. His words of wisdom for the day were "pants up shirt down!" (words we can all live by). I got to the gym late and missed The Captain's 310 pr but congrats to him just the same; next thing you know he'll have more manhole covers rattling around on the ends of the bar!
Kfng came in after school and did the same thing as listed above (with just a few minor changes). He got a strong 275 pound floor press. Using a perceived max (PM) (based on what he and I felt he had left in him after that) of 285 (!), he dropped down and did 2 sets of 3 with 235, setting an 8 rep record on the last set. A very nice effort.
So he gotta whole lotta mo'!
And Brookszinski got a whole lotta mo'!
And The Captain gotta whole lotta mo'!
.....I'm really running this into the ground, aren't I?!?
Mr. T also said "knowledge is power",
Ed T.
"Gotta whole lotta mo' "
(Stolen and used by me on RaySunshine during weighted dips.)
For Wednesday 12/02
W/ RaySunshine
Floor press-med. grip: work up to 205x3, 235x3, 265x8 (3)
Dips: first set 45 & 1 chain x8, second set 45 & 2 chains x8, third and fourth sets 2 45s x8, fifth set 2 45s and 1 chain x8
DB rows: 110x10, 140x10 x 3 sets
Rear delts on pec deck: 3x15/ 80, 90, 100
Flat Tate presses 4x15/ 40, 50, 55x12, 40x20 Supersetted w/ EZ bar curls 3x10/ 70, 90, 105
Ab wheel rollouts 4x15
What an interesting day. Got to watch Brookszinski try out his new gear; a multiply denim lower and poly upper supersuit. It looked suspiciously like a cut up Inzer Blast shirt and a pair of blue jeans to most but looks are deceiving. The Big Guy is always on the cutting edge of technology. He worked up to a nice single with 475. Then we discussed the merits of the suspender option that is available with his new get-up. His words of wisdom for the day were "pants up shirt down!" (words we can all live by). I got to the gym late and missed The Captain's 310 pr but congrats to him just the same; next thing you know he'll have more manhole covers rattling around on the ends of the bar!
Kfng came in after school and did the same thing as listed above (with just a few minor changes). He got a strong 275 pound floor press. Using a perceived max (PM) (based on what he and I felt he had left in him after that) of 285 (!), he dropped down and did 2 sets of 3 with 235, setting an 8 rep record on the last set. A very nice effort.
So he gotta whole lotta mo'!
And Brookszinski got a whole lotta mo'!
And The Captain gotta whole lotta mo'!
.....I'm really running this into the ground, aren't I?!?
Mr. T also said "knowledge is power",
Ed T.
531 Lower
Monday 11/30
W/ Kfng
Warmups
Deadlift: work up to 322x3, 368x3, 414x5 (3)
Box step ups: 75x10, switched to a 1" higher box then 80x10, 85x10
Pull through squats: 3x15/ 120, 140, 160
45* reverse hyper w/ short strap: 3x15/ 290, 380, 470
Landmine 3x10 w/ 50#
Ball crunches 3x15
For Kfng's deadlift work sets he went up to an easy 339x1 and we "set" his (perceived) max at 360. Then we based the percentages for the work sets off of 90% of 360. So his last two work sets were 275x3 and 275x8 (3).
Stay strong,
Ed T.
W/ Kfng
Warmups
Deadlift: work up to 322x3, 368x3, 414x5 (3)
Box step ups: 75x10, switched to a 1" higher box then 80x10, 85x10
Pull through squats: 3x15/ 120, 140, 160
45* reverse hyper w/ short strap: 3x15/ 290, 380, 470
Landmine 3x10 w/ 50#
Ball crunches 3x15
For Kfng's deadlift work sets he went up to an easy 339x1 and we "set" his (perceived) max at 360. Then we based the percentages for the work sets off of 90% of 360. So his last two work sets were 275x3 and 275x8 (3).
Stay strong,
Ed T.
Monday, November 30, 2009
DE Upper
Sunday 11/29
W/ J$ and the FNG (who will remain such until we figure out a better name for him AND if he continues to show up!)
Warmups
Benchpress: work up to 9x3 w/ monster mini-bands doubled over the bar, 3 grips used, 135 (3 sets) then 155 for the rest
5-board press-close grip: 225x5, 275x5, 300x5
Low incline DB press (pin #3): 2x20, 12 w/ 80#
Low cable rows w/ v-bar: 5x12-15/ 200, 225, 235 (3 sets)
Hammer curls: 3x10/ 40, 50, 60
Triceps creepers 15 reps ea. band (3)
Straight leg situps 3x15 w/ 25#
Band side crunches 3x15 ea. side w/ light band
The monster mini bands add more tension so we use less bar weight (same as we do with the "regular" minis). I think the minis were good for approximately 40 pounds on the bottom and 80 on the top. I am guessing the monsters are 20-30 pounds more.
Stay strong,
Ed T.
W/ J$ and the FNG (who will remain such until we figure out a better name for him AND if he continues to show up!)
Warmups
Benchpress: work up to 9x3 w/ monster mini-bands doubled over the bar, 3 grips used, 135 (3 sets) then 155 for the rest
5-board press-close grip: 225x5, 275x5, 300x5
Low incline DB press (pin #3): 2x20, 12 w/ 80#
Low cable rows w/ v-bar: 5x12-15/ 200, 225, 235 (3 sets)
Hammer curls: 3x10/ 40, 50, 60
Triceps creepers 15 reps ea. band (3)
Straight leg situps 3x15 w/ 25#
Band side crunches 3x15 ea. side w/ light band
The monster mini bands add more tension so we use less bar weight (same as we do with the "regular" minis). I think the minis were good for approximately 40 pounds on the bottom and 80 on the top. I am guessing the monsters are 20-30 pounds more.
Stay strong,
Ed T.
Friday, November 27, 2009
DE Lower
For Friday Nov. 27
"Repeat of the dreaded box squat contest aka lactic acid training cycle"
W/ RaySunshine (with special guest appearance by Brookszinski)
Warmups
Box squat warmed up and did 31 sets of 2 with 235 and safety squat bar
Box step ups: 2x15 ea. leg/ 65#
Pull-through squats: 2x20/ 130, 150
45* reverse hyper w/ short strap: 290x25 x2 sets
Prone trap extensions: 3x12-15/ 3, 3, 5 and Reverse grip lat pulldowns 3x15/ 120, 130, 140
Don't ask me why we engaged in this nonsense again. I guess, unlike RayS., I must like this and unlike Brookszinski it does not make me sick ("Barf" said he.) I promise no more of this crap this year. Bigger and better things next time! I got a pr with my 31 sets, RayS got one with 23+ sets and Brookszinski, who was testing out some new high tech prototype denim groove briefs, Zercher squatted 600 pounds off a parallel box (a 50 pound PR!)
Remember...
Real briefs have pockets,
Ed T.
"Repeat of the dreaded box squat contest aka lactic acid training cycle"
W/ RaySunshine (with special guest appearance by Brookszinski)
Warmups
Box squat warmed up and did 31 sets of 2 with 235 and safety squat bar
Box step ups: 2x15 ea. leg/ 65#
Pull-through squats: 2x20/ 130, 150
45* reverse hyper w/ short strap: 290x25 x2 sets
Prone trap extensions: 3x12-15/ 3, 3, 5 and Reverse grip lat pulldowns 3x15/ 120, 130, 140
Don't ask me why we engaged in this nonsense again. I guess, unlike RayS., I must like this and unlike Brookszinski it does not make me sick ("Barf" said he.) I promise no more of this crap this year. Bigger and better things next time! I got a pr with my 31 sets, RayS got one with 23+ sets and Brookszinski, who was testing out some new high tech prototype denim groove briefs, Zercher squatted 600 pounds off a parallel box (a 50 pound PR!)
Remember...
Real briefs have pockets,
Ed T.
Ketchup
531 Upper Training for Wednesday Nov.25
W/ RaySunshine
Warmups
Floor press-med. grip: work up to 190x5, 220x5, 250x10 (5)
Dips: 5x10 w/ 45#
DB rows: 5x10/115, 120, 125, 130, 135
Face pulls: 3x15/ 90, 110, 130
Incline Tates 3x15/ 40, 45, 50x12 Supersetted W/ EZ bar curls 3x12/ 70, 85, 95
Triceps creepers: 3x15 ea. band ea. arm
Hanging leg raises 4x10 and Overhead crunches 3x15 #11 on Cybex
This week begins the second cycle of the 531. We increased our upper body (in this case the floor press) lift max by 5 pounds.
Stay strong,
Ed T.
W/ RaySunshine
Warmups
Floor press-med. grip: work up to 190x5, 220x5, 250x10 (5)
Dips: 5x10 w/ 45#
DB rows: 5x10/115, 120, 125, 130, 135
Face pulls: 3x15/ 90, 110, 130
Incline Tates 3x15/ 40, 45, 50x12 Supersetted W/ EZ bar curls 3x12/ 70, 85, 95
Triceps creepers: 3x15 ea. band ea. arm
Hanging leg raises 4x10 and Overhead crunches 3x15 #11 on Cybex
This week begins the second cycle of the 531. We increased our upper body (in this case the floor press) lift max by 5 pounds.
Stay strong,
Ed T.
Monday, November 23, 2009
531 Lower
For Monday 11-23-2009
W/ RaySunshine
Warmups
Deadlift: work up to 300x5, 345x5, 390x7 (5)
Box step-ups: 3x12/ 55, 65, 75
Pull through squats: 3x15-20/ 100, 120, 140 Supersetted w/ "Prison-bar" pulldowns with a very wide grip: 4x15/ 150, 160, 170, 175x10/ 145x5
*My forearms were so pumped up after the step-ups that when it came to the pulldowns my grip was failing!
45* reverse hyper w/ short strap: 3x15/ 400, 490, 580
Landmine: 3x10/ 45 Supersetted w/ Ball crunches 3x15
Note: I have been doing "extra reps" on the last set of the main exercise (example: 390x7 instead of just 5 reps). The 531 program is written so that on the last set, one may just do the reps dictated by the program (5, in this case). Or, if one feels especially "froggy", one can perform more. The key is listening to one's body. I usually will leave one or two reps "in the tank" instead of going to failure. My reason for this is to avoid injury, plain and simple.
My no-good training partner, RaySunshine, grunted out 8 reps with 470. And I hate him.
So far so good,
Ed T.
W/ RaySunshine
Warmups
Deadlift: work up to 300x5, 345x5, 390x7 (5)
Box step-ups: 3x12/ 55, 65, 75
Pull through squats: 3x15-20/ 100, 120, 140 Supersetted w/ "Prison-bar" pulldowns with a very wide grip: 4x15/ 150, 160, 170, 175x10/ 145x5
*My forearms were so pumped up after the step-ups that when it came to the pulldowns my grip was failing!
45* reverse hyper w/ short strap: 3x15/ 400, 490, 580
Landmine: 3x10/ 45 Supersetted w/ Ball crunches 3x15
Note: I have been doing "extra reps" on the last set of the main exercise (example: 390x7 instead of just 5 reps). The 531 program is written so that on the last set, one may just do the reps dictated by the program (5, in this case). Or, if one feels especially "froggy", one can perform more. The key is listening to one's body. I usually will leave one or two reps "in the tank" instead of going to failure. My reason for this is to avoid injury, plain and simple.
My no-good training partner, RaySunshine, grunted out 8 reps with 470. And I hate him.
So far so good,
Ed T.
"PRs and WRs" or "What the crew is up to!?!"
It was a big weekend for J$ and Shawn.
J$ was at the IPA Nationals in York, Pa. Sunday and set IPA world records for the benchpress (390 pounds) and the deadlift (665 pounds). He competed in the 220 pound master men's class. I haven't spoken to him yet so I do not have any more details.
Shawn was at Mike Wolfe's benchpress meet Saturday in Celina, Oh. Shawn went 600-660-680 for a heyooge PR. He said the 660 was "tough" then he pulled the shirt (like Elvis) "way down" and got the 680. He took first place and Best Lifter and got some nice prizes. There were several other superheavies in his class. Jason Fry from Westside Barbell put on a benching exhibition doing 500 for several reps! Shawn said it was a fun meet and a nice way to end the year. He said his only disappointment was that the video arcade that was located in the same place the meet was held at had no Pac-Man, Frogger or Space Invaders. Considering that his previous best was a 600 for several years, he has made tremendous progress in 2009.
Update!
I just got off the phone with J$ as I was typing this. He says he took token lifts in the squat. In the benchpress he opened with 355 and got it. It was a little lighter than he planned on but the weights felt heavy in the warmups so he played it conservatively. 380, which would have broken the old record, was a miss because his foot slipped. On his last attempt he took and got 390 "easily". In the deadlift, he had his aim set on Don Mills' 13 year old record. He opened with 525, then took 605. He finished with 665 eclipsing Mills' mark. J$ said that the last pull was the easiest one of them all. According to Mark Challiet, IPA president, the 665 may be the heaviest deadlift EVER done by a 60 year old man. J$ says he has bigger things in store for 2010; pushing the deadlift record higher still among them. He said he learned some things at the meet that helped him out too and it was a very positive experience. The Mole went with him to help and was his "ace in the hole", according to J$.
So congratulations all around to Shawn and J$. What a fantastic weekend! Now back to work.
You're only as strong as your strongest friends,
Ed T.
J$ was at the IPA Nationals in York, Pa. Sunday and set IPA world records for the benchpress (390 pounds) and the deadlift (665 pounds). He competed in the 220 pound master men's class. I haven't spoken to him yet so I do not have any more details.
Shawn was at Mike Wolfe's benchpress meet Saturday in Celina, Oh. Shawn went 600-660-680 for a heyooge PR. He said the 660 was "tough" then he pulled the shirt (like Elvis) "way down" and got the 680. He took first place and Best Lifter and got some nice prizes. There were several other superheavies in his class. Jason Fry from Westside Barbell put on a benching exhibition doing 500 for several reps! Shawn said it was a fun meet and a nice way to end the year. He said his only disappointment was that the video arcade that was located in the same place the meet was held at had no Pac-Man, Frogger or Space Invaders. Considering that his previous best was a 600 for several years, he has made tremendous progress in 2009.
Update!
I just got off the phone with J$ as I was typing this. He says he took token lifts in the squat. In the benchpress he opened with 355 and got it. It was a little lighter than he planned on but the weights felt heavy in the warmups so he played it conservatively. 380, which would have broken the old record, was a miss because his foot slipped. On his last attempt he took and got 390 "easily". In the deadlift, he had his aim set on Don Mills' 13 year old record. He opened with 525, then took 605. He finished with 665 eclipsing Mills' mark. J$ said that the last pull was the easiest one of them all. According to Mark Challiet, IPA president, the 665 may be the heaviest deadlift EVER done by a 60 year old man. J$ says he has bigger things in store for 2010; pushing the deadlift record higher still among them. He said he learned some things at the meet that helped him out too and it was a very positive experience. The Mole went with him to help and was his "ace in the hole", according to J$.
So congratulations all around to Shawn and J$. What a fantastic weekend! Now back to work.
You're only as strong as your strongest friends,
Ed T.
Wednesday, November 18, 2009
531 Upper-Deload
For Wednesday Nov. 18
Today was a fun day. I met Shawn and The Captain (Tenile did not show) early because I thought Shawn was going to do shirt work but he had a change in plans so I hung around and tried not to get in the way while he did, hem, lat work. The Captain worked up to nice single after doing some ME chain work (290 I think it was) then set a PR in rack lockouts with a 415. We bs'd a bit and tried to guess who all the pseudonyms are in this blog. Shawn had decided to go ahead and do Mike Wolfe's benchpress meet Saturday which was why he wasn't benching. A testy shoulder had put the issue in doubt. We went over some prehab/ rehab shoulder stuff for him too. When Ray (of Sunshine) rolled in and saw us all there he wondered why he was not informed of the union meeting. It is always a good time when we can get the crew together to train (which doesn't happen often due to work, etcetera).
Warmups (the full monte, not the abbreviated crap)
Floor press-medium grip: work up to 115x5, 145x5, 175x5
Dips: 3x15
DB rows: 100x15, 110x15, 120x15
Face pulls: 2x20/ 70, 90
Incline Tates 4x8/40, 45, 50, 55x4/30x ? (a lot) Superset W/ EZ bar curls 3x10/ 60, 80, 100
Shawn made fun of Ray and I, implying we were becoming bodybuilders (because of all the reps we were doing) while I kept yelling back, "deload! deload!" and we all laughed. Then we caught him doing curls when he thought no one was looking. Uh-huh. Good times.
There's a little captain in all of us,
Ed T.
Today was a fun day. I met Shawn and The Captain (Tenile did not show) early because I thought Shawn was going to do shirt work but he had a change in plans so I hung around and tried not to get in the way while he did, hem, lat work. The Captain worked up to nice single after doing some ME chain work (290 I think it was) then set a PR in rack lockouts with a 415. We bs'd a bit and tried to guess who all the pseudonyms are in this blog. Shawn had decided to go ahead and do Mike Wolfe's benchpress meet Saturday which was why he wasn't benching. A testy shoulder had put the issue in doubt. We went over some prehab/ rehab shoulder stuff for him too. When Ray (of Sunshine) rolled in and saw us all there he wondered why he was not informed of the union meeting. It is always a good time when we can get the crew together to train (which doesn't happen often due to work, etcetera).
Warmups (the full monte, not the abbreviated crap)
Floor press-medium grip: work up to 115x5, 145x5, 175x5
Dips: 3x15
DB rows: 100x15, 110x15, 120x15
Face pulls: 2x20/ 70, 90
Incline Tates 4x8/40, 45, 50, 55x4/30x ? (a lot) Superset W/ EZ bar curls 3x10/ 60, 80, 100
Shawn made fun of Ray and I, implying we were becoming bodybuilders (because of all the reps we were doing) while I kept yelling back, "deload! deload!" and we all laughed. Then we caught him doing curls when he thought no one was looking. Uh-huh. Good times.
There's a little captain in all of us,
Ed T.
Monday, November 16, 2009
531 Lower
Monday 11/16/2009
W/Ray Sunshine
Deadlift: work up to 185x5, 225x5, 275x5
45* Reverse hyper w/ short strap: 290x20, 490x20 x 2 sets
Standing V-bar pulldowns: 4x15/ 115, 125, 135, 145
Landmine: 3x8/ 45
This is the deload week so volume and loads are less. Last set of main exercise (deadlift in this case) is NOT taken for max reps during the deload.
Stay strong,
Ed T.
W/Ray Sunshine
Deadlift: work up to 185x5, 225x5, 275x5
45* Reverse hyper w/ short strap: 290x20, 490x20 x 2 sets
Standing V-bar pulldowns: 4x15/ 115, 125, 135, 145
Landmine: 3x8/ 45
This is the deload week so volume and loads are less. Last set of main exercise (deadlift in this case) is NOT taken for max reps during the deload.
Stay strong,
Ed T.
Sunday, November 15, 2009
DE Upper & Congrats
Sunday 11/15/2009
College Hoop Season Is Here!!!!!!!!!!
Congrats to RE who had 9 assists in her team's season opening win over BC Saturday. The sign of good things to come! Also kudos to Coach A., whose team won their opener today.
I met Ray (of) Sunshine (aka 4board, new handle courtesy of J$) and J$ this am. Ray and I were doing the usual Sunday speed work and The Grump, J$, was doing some shirt work (again). His last training before next week's IPA Nats. The Grump, besides badgering us with wardrobe issues, mapquest requests and general malfeasance, made an easy 350 opener. He played around (a little too much IMHO) with another shirt he had with him. He goes 100% all the time and (even 1 week out) has a difficult time holding back (deloading). I admire that attitude.
And now, the rest of our show!
Warmups (again running late warmups consisted of multiple bar-only sets)
Benchpress-w/mini-bands-3 grips: 9x3/135 (bar weight)
3-Board press-close grip: 3x8/255
Low incline DB press (#3 pin): 2x18, 12/ 75
Low cable rows w/ V-bar: 5x8/ 185, 210, 235, 260, 285
Zottman curls: 3x10/ 30, 35, 40
Triceps Creepers: 15 ea. arm ea. band (3)
Thanks to Ray for helping me get sh&t done in time for my client too. It was hectic and I appreciated it.
Basketball season is here and I love it!
Ed T.
College Hoop Season Is Here!!!!!!!!!!
Congrats to RE who had 9 assists in her team's season opening win over BC Saturday. The sign of good things to come! Also kudos to Coach A., whose team won their opener today.
I met Ray (of) Sunshine (aka 4board, new handle courtesy of J$) and J$ this am. Ray and I were doing the usual Sunday speed work and The Grump, J$, was doing some shirt work (again). His last training before next week's IPA Nats. The Grump, besides badgering us with wardrobe issues, mapquest requests and general malfeasance, made an easy 350 opener. He played around (a little too much IMHO) with another shirt he had with him. He goes 100% all the time and (even 1 week out) has a difficult time holding back (deloading). I admire that attitude.
And now, the rest of our show!
Warmups (again running late warmups consisted of multiple bar-only sets)
Benchpress-w/mini-bands-3 grips: 9x3/135 (bar weight)
3-Board press-close grip: 3x8/255
Low incline DB press (#3 pin): 2x18, 12/ 75
Low cable rows w/ V-bar: 5x8/ 185, 210, 235, 260, 285
Zottman curls: 3x10/ 30, 35, 40
Triceps Creepers: 15 ea. arm ea. band (3)
Thanks to Ray for helping me get sh&t done in time for my client too. It was hectic and I appreciated it.
Basketball season is here and I love it!
Ed T.
Saturday, November 14, 2009
DE Lower
Friday November 13, 2009
W/ The 4Board
Warmups (long version)
Box squat(same height) w/safety squat bar: work up to 305x2 x8 sets (wore briefs most sets medium stance worked out to a wide stance last 2-3 sets)
DB step ups: 3x10 ea. leg/ 50, 60, 70
GHR(#2 pin): 3x5/ 45
45* Reverse hyper w/ short strap: 3x10/ 400, 600, 690
Shrugs: 2 warmups then 405x20, 455x20
Reverse crunches 4x10 Superset w/ Overhead crunches 4x15/ 8.5, 9.5, 10.5, 8.5 (on Cybex)
No good stories to tell today. No screw ups, disasters or miscues. No funny jokes.
Just get strong(er),
Ed T.
W/ The 4Board
Warmups (long version)
Box squat(same height) w/safety squat bar: work up to 305x2 x8 sets (wore briefs most sets medium stance worked out to a wide stance last 2-3 sets)
DB step ups: 3x10 ea. leg/ 50, 60, 70
GHR(#2 pin): 3x5/ 45
45* Reverse hyper w/ short strap: 3x10/ 400, 600, 690
Shrugs: 2 warmups then 405x20, 455x20
Reverse crunches 4x10 Superset w/ Overhead crunches 4x15/ 8.5, 9.5, 10.5, 8.5 (on Cybex)
No good stories to tell today. No screw ups, disasters or miscues. No funny jokes.
Just get strong(er),
Ed T.
Friday, November 13, 2009
531 Upper
For Wednesday Nov.11, 2009 "Happy Veteran's Day"
W/ The 4Board
Warmups (got to the gym late so they consisted of multiple sets w/ the bar and lighter weight)
Floorpress-medium grip: work up to 215x5, 245x3, 275x5 (1)
Dips 5x10 w/ 35#
DB rows 5x10/ 105,110,115,120,125
Face pulls 3x15/ 80,90,100 Supersetted w/ Incline Tate press 3x15/40
EZ bar curls 4x10/ 50,65,80,90
Triceps creepers 3x15 ea band ea arm
DB side bends 4x10/ 105,110,115,120
Surprised myself with the 275x5. I felt like barf most of the day. 4 and I helped J$ with shirt work after we trained. He went 350x1, 370x1 with a one-ply shirt then switched to 4board's two-ply. He couldn't touch 385 then got 405 to touch and pressed it three-quarters of the way up until his triceps stopped pressing. 400-405 is in reach providing he can press fast enough to outrun his triceps. Not bad for a 60+ year old man...
Stay strong,
Ed T.
W/ The 4Board
Warmups (got to the gym late so they consisted of multiple sets w/ the bar and lighter weight)
Floorpress-medium grip: work up to 215x5, 245x3, 275x5 (1)
Dips 5x10 w/ 35#
DB rows 5x10/ 105,110,115,120,125
Face pulls 3x15/ 80,90,100 Supersetted w/ Incline Tate press 3x15/40
EZ bar curls 4x10/ 50,65,80,90
Triceps creepers 3x15 ea band ea arm
DB side bends 4x10/ 105,110,115,120
Surprised myself with the 275x5. I felt like barf most of the day. 4 and I helped J$ with shirt work after we trained. He went 350x1, 370x1 with a one-ply shirt then switched to 4board's two-ply. He couldn't touch 385 then got 405 to touch and pressed it three-quarters of the way up until his triceps stopped pressing. 400-405 is in reach providing he can press fast enough to outrun his triceps. Not bad for a 60+ year old man...
Stay strong,
Ed T.
Tuesday, November 10, 2009
531 Lower "The Big Auto Workout"
For Monday 11-9-09
W/ 4board
Warmups
Deadlifts: work up to 340x5, 385x3, 430x3(1)
I stopped there. 4board revoked my Man-card temporarily and I left. He said he would do twice the work no that he didn't have to carry me. I rationalized that since I had done 300% more work than I had planned (three reps versus one) that I should leave on a high note.
And that's all I got to say about that,
Ed T.
W/ 4board
Warmups
Deadlifts: work up to 340x5, 385x3, 430x3(1)
I stopped there. 4board revoked my Man-card temporarily and I left. He said he would do twice the work no that he didn't have to carry me. I rationalized that since I had done 300% more work than I had planned (three reps versus one) that I should leave on a high note.
And that's all I got to say about that,
Ed T.
DE Upper
Saturday 11-7-09
W/ 4board and J$
Warmups
Benchpress w/ mini-bands-3 grips: work up to 5x3/ 135# then 185x1 (close grip), 225x1 (medium grip), 245x1 (wide) All 3 sets done with bands still on the bar.
3-Board Press (4board's little bruddah)-close grip: 245x3, 275x3, 300x2 then 255x8
Low incline DB press (#3 pin): 2x18, 16/ 70#
Low cable rows w/ V-bar: 5x10/ 175, 200, 225, 250, 275
J$ was in rare form today. I think he must have gotten a full night's rest. First he informed me he'd be 15 minutes late and for us to "wait for him". We allowed that due to his age he must need more time to get going (never mind that we were training on Saturday afternoon). So I got to the gym and found him listening to "Freebird" at #50 volume sitting in his van. He said he'd be in as soon as the song was over. I went in and told the 4board, ' 'Board, you know why $ was gonna be late today?' 'No', he said. I replied that $ wanted to listen to the long version of"Freebird". That's why. I cannot print what he said. So $ rolls in and we laid into him about his delayed entry; "Whassamtter? The nurse not wake you up in time? Batteries on your hov-a-round give out? Couldn't find anyone to mash up your peas?" So he started firing back, especially after 4board called him a 'grumpy old man', and it was brutal. I said to 4board, "no wonder him and Larry couldn't get along." Then as we added some 25s to the bar, he offered to hand me one and as I reached for it from about 6 feet away, he tossed it to me! I jumped out of the way and he sneered, "I knew you wouldn't catch it." Nice. We found out it was his birthday the day before so that started the "didn't-you-get-anything-for-your-birthday-is-that-why-you're-grumpy" jokes and on it went.
Once we got past the board presses, we were able to pick up the pace. The result of which was the Old Man couldn't catch his breath so the jokes stopped. Good stuff.
Happy (belated) Birthday $,
Ed T.
W/ 4board and J$
Warmups
Benchpress w/ mini-bands-3 grips: work up to 5x3/ 135# then 185x1 (close grip), 225x1 (medium grip), 245x1 (wide) All 3 sets done with bands still on the bar.
3-Board Press (4board's little bruddah)-close grip: 245x3, 275x3, 300x2 then 255x8
Low incline DB press (#3 pin): 2x18, 16/ 70#
Low cable rows w/ V-bar: 5x10/ 175, 200, 225, 250, 275
J$ was in rare form today. I think he must have gotten a full night's rest. First he informed me he'd be 15 minutes late and for us to "wait for him". We allowed that due to his age he must need more time to get going (never mind that we were training on Saturday afternoon). So I got to the gym and found him listening to "Freebird" at #50 volume sitting in his van. He said he'd be in as soon as the song was over. I went in and told the 4board, ' 'Board, you know why $ was gonna be late today?' 'No', he said. I replied that $ wanted to listen to the long version of"Freebird". That's why. I cannot print what he said. So $ rolls in and we laid into him about his delayed entry; "Whassamtter? The nurse not wake you up in time? Batteries on your hov-a-round give out? Couldn't find anyone to mash up your peas?" So he started firing back, especially after 4board called him a 'grumpy old man', and it was brutal. I said to 4board, "no wonder him and Larry couldn't get along." Then as we added some 25s to the bar, he offered to hand me one and as I reached for it from about 6 feet away, he tossed it to me! I jumped out of the way and he sneered, "I knew you wouldn't catch it." Nice. We found out it was his birthday the day before so that started the "didn't-you-get-anything-for-your-birthday-is-that-why-you're-grumpy" jokes and on it went.
Once we got past the board presses, we were able to pick up the pace. The result of which was the Old Man couldn't catch his breath so the jokes stopped. Good stuff.
Happy (belated) Birthday $,
Ed T.
ME Upper/ DE Lower
For Wednesday 11-4-09
W/ The 4Board
Warmups
Floor press-medium grip: work up to 205x3, 230x3, 260x6 (3)
Dips: 5x10 w/ 25#
DB rows: 5x10/ 105, 110, 115, 120, 125x20 ea. side (barf)
Face pulls: 3x15/ 70, 80, 90 Superset w/ Incline Tate press: 3x15/ 40#
EZ bar curls: 3x15/ 45, 50, 55
DB side bends: 3-4 sets of 15 w/ 75#
DE Lower for Friday 11-6-09
W/ The 4Board
Warmups
Box squat-box and 2 mats-safety squat bar: work up to 275x2 x5 sets then 325x1, 375x1 (wore briefs for all sets)
Reverse BB lunges: 2x10 ea. 65, 75
GHR: 4x5/ 25, 35, 45 (2) #2 pin
45* Reverse hyper w/ foot bar: 450x10, 540x10, 630x10 x2 sets
Shrugs: 365x10, 455x10, 545x10, 605x10
Wearing the briefs helps alleviate nagging groin injury which is better due to more foam rolling, mobility work and unilateral leg work. Still not quite 100% but getting there.
Stay strong (and healthy),
Ed T.
W/ The 4Board
Warmups
Floor press-medium grip: work up to 205x3, 230x3, 260x6 (3)
Dips: 5x10 w/ 25#
DB rows: 5x10/ 105, 110, 115, 120, 125x20 ea. side (barf)
Face pulls: 3x15/ 70, 80, 90 Superset w/ Incline Tate press: 3x15/ 40#
EZ bar curls: 3x15/ 45, 50, 55
DB side bends: 3-4 sets of 15 w/ 75#
DE Lower for Friday 11-6-09
W/ The 4Board
Warmups
Box squat-box and 2 mats-safety squat bar: work up to 275x2 x5 sets then 325x1, 375x1 (wore briefs for all sets)
Reverse BB lunges: 2x10 ea. 65, 75
GHR: 4x5/ 25, 35, 45 (2) #2 pin
45* Reverse hyper w/ foot bar: 450x10, 540x10, 630x10 x2 sets
Shrugs: 365x10, 455x10, 545x10, 605x10
Wearing the briefs helps alleviate nagging groin injury which is better due to more foam rolling, mobility work and unilateral leg work. Still not quite 100% but getting there.
Stay strong (and healthy),
Ed T.
Monday, November 2, 2009
"ME" Lower
I am still not sure what to call today because it is not ME work. I am open to suggestions. At any rate, it went very well. 4board pulled 496 for 6 on his last 3x3. And I feel muscles in my back that I forgot I had. LOL. After we warmed up and got started we got done in 75 minutes. I like the 5-3-1. Every training day, I know exactly what I am doing before I walk in. I don't have to think about it I just get in and get it done. One could look negatively at using submaximal weights to get stronger but I really anticipate good things from it. And nothing gets your heart pounding like pulling 90% for several reps. We don't need no stinkin' cardio! hahaha
W/ 4board
Warmups
Deadlifts: work up to 316x3, 361x3, 406x8 (3)
Reverse BB lunges: 2x15 ea. leg/ 55, 65
GHR: 3x12/ raising pin height ea. set (2, 3, 4 pins)
45* RH w/ foort bar: 290x20, 380x20 x2 sets Supersetted with Standing V-bar pulldowns: 4x15/ 100, 110, 120, 130
Straightleg situps: 4x15/ 45
Remember, when you go to the gym, go to get stronger. Anything else is just a waste of time.
Words we can live by,
Ed T.
W/ 4board
Warmups
Deadlifts: work up to 316x3, 361x3, 406x8 (3)
Reverse BB lunges: 2x15 ea. leg/ 55, 65
GHR: 3x12/ raising pin height ea. set (2, 3, 4 pins)
45* RH w/ foort bar: 290x20, 380x20 x2 sets Supersetted with Standing V-bar pulldowns: 4x15/ 100, 110, 120, 130
Straightleg situps: 4x15/ 45
Remember, when you go to the gym, go to get stronger. Anything else is just a waste of time.
Words we can live by,
Ed T.
Sunday, November 1, 2009
DE Upper
W/ 4board and J$
Warmups (usual plus shoulder complex and prone trap raises 3x12)
Benchpress w/ doubled mini-bands-3 grips: work up to 135x3 for 9 sets
3-Board Press-close grip: 225x5, 275x5, 295x3, 245x10
DB flat bench: 2x16, 12/ 95 pounds
Low cable rows w/ V-bar: 5x10/ 150, 175, 200, 225, 250
Zottman curls: 3x12/ 25, 30, 35
Triceps Creepers: 3x15 ea. arm w/ 3 mini bands
Landmine: 2x8/ 35, 45
Landmine. What is the Landmine? Put the end of a bar in a corner and holding the other (weighted) end with both hands rotate the bar from hip to hip. I don't know why it is called a "Landmine"...Good "core" work.
The bar weight is reduced by the approximate amount of band tension at the bottom of the lift (off the chest). Example: 175 = 50% of 350 pounds. Band tension for doubled mini-bands on the bar at the chest is approximately 40 pounds. 175-40=135 pounds.
I hope everyone had a Happy Halloween and ate lots of candy. I dressed up as a hungry guy and went to a party and gorged my self on chili, sub sandwhiches and stolen candy (from my god-daughters). Good times.
Stay strong,
Ed T.
Warmups (usual plus shoulder complex and prone trap raises 3x12)
Benchpress w/ doubled mini-bands-3 grips: work up to 135x3 for 9 sets
3-Board Press-close grip: 225x5, 275x5, 295x3, 245x10
DB flat bench: 2x16, 12/ 95 pounds
Low cable rows w/ V-bar: 5x10/ 150, 175, 200, 225, 250
Zottman curls: 3x12/ 25, 30, 35
Triceps Creepers: 3x15 ea. arm w/ 3 mini bands
Landmine: 2x8/ 35, 45
Landmine. What is the Landmine? Put the end of a bar in a corner and holding the other (weighted) end with both hands rotate the bar from hip to hip. I don't know why it is called a "Landmine"...Good "core" work.
The bar weight is reduced by the approximate amount of band tension at the bottom of the lift (off the chest). Example: 175 = 50% of 350 pounds. Band tension for doubled mini-bands on the bar at the chest is approximately 40 pounds. 175-40=135 pounds.
I hope everyone had a Happy Halloween and ate lots of candy. I dressed up as a hungry guy and went to a party and gorged my self on chili, sub sandwhiches and stolen candy (from my god-daughters). Good times.
Stay strong,
Ed T.
Friday, October 30, 2009
DE Lower that turned into a 'sporting event'
I don't know if everyone involved felt it was a 'sporting' event, but it was acknowledged to be an event..."Lactic acid tolerance training" is the offical term for it. "Stupidity" was another description I heard. There were also some derogatory non-printable names bandied about as well as a questioning of my relationship with my mother at one point. Either way by tomorrow I may decry it as the most asinine thing I have ever involved in or promoting it as a new 'trend'!
W/ The 4board
Warmups
Box squats-safety squat bar-box & 2 mats: worked up to 255 x2 that was repeated for 30 sets (in 30 minutes) before a winner was declared. 4's lower back was causing him some problems and he stepped in and out of the event before it was called; still he managed 15 or 16 sets.
Reverse BB lunges-front squat position: 2x10/ ea. leg 45, 55
45* reverse lunges w/ foot bars: 490x12, 580x12 x2 sets
Shrugs: 315x15, 365x10, 455x10, 545x15, 495x19
45* side bends: 3x15 ea. side
On a lighter note, I got my new cambered squat bar from the FedEx man today! I've already been doing good mornings in my living room. It's grrrrrrreeeeaaaat!
30 and still counting : )
Ed T.
W/ The 4board
Warmups
Box squats-safety squat bar-box & 2 mats: worked up to 255 x2 that was repeated for 30 sets (in 30 minutes) before a winner was declared. 4's lower back was causing him some problems and he stepped in and out of the event before it was called; still he managed 15 or 16 sets.
Reverse BB lunges-front squat position: 2x10/ ea. leg 45, 55
45* reverse lunges w/ foot bars: 490x12, 580x12 x2 sets
Shrugs: 315x15, 365x10, 455x10, 545x15, 495x19
45* side bends: 3x15 ea. side
On a lighter note, I got my new cambered squat bar from the FedEx man today! I've already been doing good mornings in my living room. It's grrrrrrreeeeaaaat!
30 and still counting : )
Ed T.
Wednesday, October 28, 2009
ME Upper Wednesday
ME Upper Wednesday
W/ 4board & a guest appearance by Shawn
Warmups
Floor press-medium grip: work up to 185x5, 205x5 (misloaded bar), 215x5 (correct), 245x10 (5)
Dips 65 reps
DB rows: 5x10/ 100, 105, 110, 115, 120 x15
Face pulls: 3x15/ 60, 70, 80
Incline Tate presses Supersetted with Zottman curls: 3x15/ 35, 40, 45 and 3x8-10/ 30, 35, 40
DB side bends: 3x10/ 100, 105, 110 then 75x15
Decline situps: 3x10-15
This was week one of the 531. It calls for 3 sets of 5 reps at 65, 75 and 85 percents with the last set as many reps as possible (same loading numbers were used Monday for the deadlift). Shawn met us and we helped him with some heavy board work. He worked up to 545x1 off of a 3-board. He is doing a little outlaw benchpress meet (non-sanctioned) at Mike Wolfe's next month.
Stay tuned for the further adventures of the "Gem City Great Fried Steak, Ice Cream and Barbell Company".
Stay hungry,
Ed T.
W/ 4board & a guest appearance by Shawn
Warmups
Floor press-medium grip: work up to 185x5, 205x5 (misloaded bar), 215x5 (correct), 245x10 (5)
Dips 65 reps
DB rows: 5x10/ 100, 105, 110, 115, 120 x15
Face pulls: 3x15/ 60, 70, 80
Incline Tate presses Supersetted with Zottman curls: 3x15/ 35, 40, 45 and 3x8-10/ 30, 35, 40
DB side bends: 3x10/ 100, 105, 110 then 75x15
Decline situps: 3x10-15
This was week one of the 531. It calls for 3 sets of 5 reps at 65, 75 and 85 percents with the last set as many reps as possible (same loading numbers were used Monday for the deadlift). Shawn met us and we helped him with some heavy board work. He worked up to 545x1 off of a 3-board. He is doing a little outlaw benchpress meet (non-sanctioned) at Mike Wolfe's next month.
Stay tuned for the further adventures of the "Gem City Great Fried Steak, Ice Cream and Barbell Company".
Stay hungry,
Ed T.
ME Lower - Monday
ME Lower - Monday
Warmups
Deadlift-conventional: worked up to 290x5, 340x5, 385x8 (5)
Reverse BB lunges: 2x15 ea. leg/ 35, 45
Glute ham raises: 2x12-15 (2d pin)
45* reverse hyper w/ foot bar: 270x20, 360x20
Standing V-bar pulldowns: 4x15/ 80, 100, 120, 130 (in between reverse hypers)
Straight leg situps: 1x15 then 3x8 w/ 100 pounds
I don't even know if I can call this ME day anymore. You are witnessing the debut of the 5-3-1 Program here. Of course, I can't do much without tweaking things so we will retain DE upper and lower days. I like the speed work and believe in it. There will be some days when RE (repeated effort or repetition work) will take the place of DE upper work. Basically we will be working off percentages of a 1RM with submaximal weights. The supplemental and accessory work will change a little in regards to volume. If three months from now, the crash test dummy (me) isn't making any progress, I will have to rethink this. Especially in regards to the addition of speed work. It should be noted that this is a significant departure from the original 5-3-1 and may not be for everyone. Joe Defranco has used something extremely similiar to what I am doing here (actually credit Joe with the idea of this concept. He uses more RE work with the upper body than DE work however. He says it works well providing one can handle the volume. I don't think that will be an issue.)
Why am I doing this? To see if it works (for me). I know Big Auto uses it to an extent and he says he likes it. I have used a Westside template for some time now and am very happy with my results with it. I simply want to try this. I do not have a doubt that I will return to that kind of template in the future. I guess to take that even further, this is still a Westside-style template with altered loading perameters on the "ME days" (and not switching main exercises each week). Anyway, it is what it is.
And away we go,
Ed T.
Warmups
Deadlift-conventional: worked up to 290x5, 340x5, 385x8 (5)
Reverse BB lunges: 2x15 ea. leg/ 35, 45
Glute ham raises: 2x12-15 (2d pin)
45* reverse hyper w/ foot bar: 270x20, 360x20
Standing V-bar pulldowns: 4x15/ 80, 100, 120, 130 (in between reverse hypers)
Straight leg situps: 1x15 then 3x8 w/ 100 pounds
I don't even know if I can call this ME day anymore. You are witnessing the debut of the 5-3-1 Program here. Of course, I can't do much without tweaking things so we will retain DE upper and lower days. I like the speed work and believe in it. There will be some days when RE (repeated effort or repetition work) will take the place of DE upper work. Basically we will be working off percentages of a 1RM with submaximal weights. The supplemental and accessory work will change a little in regards to volume. If three months from now, the crash test dummy (me) isn't making any progress, I will have to rethink this. Especially in regards to the addition of speed work. It should be noted that this is a significant departure from the original 5-3-1 and may not be for everyone. Joe Defranco has used something extremely similiar to what I am doing here (actually credit Joe with the idea of this concept. He uses more RE work with the upper body than DE work however. He says it works well providing one can handle the volume. I don't think that will be an issue.)
Why am I doing this? To see if it works (for me). I know Big Auto uses it to an extent and he says he likes it. I have used a Westside template for some time now and am very happy with my results with it. I simply want to try this. I do not have a doubt that I will return to that kind of template in the future. I guess to take that even further, this is still a Westside-style template with altered loading perameters on the "ME days" (and not switching main exercises each week). Anyway, it is what it is.
And away we go,
Ed T.
Zee Meet Report
From The Lexen Extreme Fall Classic in Cbus, O-hi-o
I met Shawn and 4board early Sunday morning to help them out. 4board had gained weight since the last meet and competed as a light (229-ish) 110-kg. Shawn went SuperHeavyWeight (though about 15 pounds lighter than his last outing). There were approximately 55 lifters. The two competing members of the "Gem City Great Steak, Ice Cream and Health Klub" lounged about the warmup room since they were in the third flight while I got bored and ended up helping run a monolift (and wishing I had wore shorts. It was freakin' hot!) Eventually, the crew started their warmups and I had something "to do".
4board opened at 500 and it passed easily. He was basically withut a suit as his Frantz poly was MIA and used his old Inzer standby. Shawn opened with 600 in briefs (with the plan being to get in the meet with the opener then screw around with his canvas get-up), but got called for a bounce on the bottom. Achieving depth was still going to be an issue. In round two, 4board took and got 535 for a PR! We decided on 550 for his third. We got Shawn buttoned into his suit and he was jumping to 900 for his second attempt. A huge increase but the plan was that the weight would help Shawn hit the depth he needed. Unfortunately, he missed depth by approximately 2 inches. He fought the weight down when in actuality he probably should have let the weight force him down quicker, the suit would stop him and he could do the voodoo that he do so well and lift it. A long post-lift discussion with Dan Dague confirmed this and he asked for 1025 for number three. 4board was reminded to keep his head up and push quickly through the mid range of the lift for his last attempt. I was calling his lifts on a tap from the side judge and on the last one as he hit me, I started to call "up" and started to choke and no word came out of my mouth! Not good but I got it out. Despite my f&%*-up, 4board stood up easily with the weight. He got turned down though for trying to rack the bar too quickly.
Then came Shawn like the Mighty Casey he took three tries at setting up with the 1025 (that's one THOUSAND and twenty five POUNDS), and had to adjust the height of the monolift a few times as his wide stance and the sheer heft of the weight kept pushing down. On the third try he stood with the massive weight for a brief instant and then had to rack the bar as it pushed him forward. I cannot begin to imagine how that felt and helped my big friend off the platform. Wow...
To his credit, Shawn decided to still push and pull. As he and 4board were starting to warm-up, he had a family emergency crop up and had to pull out of the meet. (Thankfully everyone was OK!) So I got The Golddigger stuffed into his shirt and waited for him to be called. He opened at 390 and it was easy. The flight (number 4), once it going, moved pretty quickly. He took 405 for his second attempt and got three white lights. But as he got off the bench said it felt 'heavy' (and I'm thinking to myself 'its 405 freakin' pounds it is a bit heavy'). He lowered the bar a little higher than normal and didn't tuck his elbows as much as he could have. That coupled with questionable leg drive would make things a bit difficult. We discussed all this in less than the time it took to write it and decided to take a conservative 415 for a third attempt. More rest and a little shirt adjustment and he smoked the 415. It looked like the easiest one yet.
In the deadlifts, I felt and 4board agreed that he would not have any issues as the deadlift is his lift. He opened at 550 and got three white lights. Then he jumped straight to 600 for what would be a huge PR, and got it! Not wanting to miss his third attempt he decided to take a little less than he had planned to and asked for 615. He started with the weight a little too far out in front of him and had a bit of difficulty starting but quickly corrected himself and pulled a nice PR (which passed 2 to 1). Like Dr. Dre, 4board had a good day (and didn't have to use his AK either!)
It is pretty satisfying to watch how far The Golddigger has come since he bombed out in his first meet back in May (bench only). A lesser man would have not gotten over that, let alone come back to do a full meet less than 2 months later. Since the July meet, he has been able to add 70 pounds to his squat, 50 to his bench and 50 to his deadlift. The interesting thing is that the flimsy Inzer squat suit he had to use probably didn't offer much help, meaning he was doing the work (and leaving open to sepeculation how well he could do with some good gear!)
Overall it was another interesting and entertaining meet; a positive experience. I think we somehow manage to entertain ourselves no matter what, which I think is a good thing. We learn from our experiences and find new weaknesses with our successes, meaning one thing...
Back to the front,
Ed T.
CONGRATULATIONS TO THE 4BOARD!
I met Shawn and 4board early Sunday morning to help them out. 4board had gained weight since the last meet and competed as a light (229-ish) 110-kg. Shawn went SuperHeavyWeight (though about 15 pounds lighter than his last outing). There were approximately 55 lifters. The two competing members of the "Gem City Great Steak, Ice Cream and Health Klub" lounged about the warmup room since they were in the third flight while I got bored and ended up helping run a monolift (and wishing I had wore shorts. It was freakin' hot!) Eventually, the crew started their warmups and I had something "to do".
4board opened at 500 and it passed easily. He was basically withut a suit as his Frantz poly was MIA and used his old Inzer standby. Shawn opened with 600 in briefs (with the plan being to get in the meet with the opener then screw around with his canvas get-up), but got called for a bounce on the bottom. Achieving depth was still going to be an issue. In round two, 4board took and got 535 for a PR! We decided on 550 for his third. We got Shawn buttoned into his suit and he was jumping to 900 for his second attempt. A huge increase but the plan was that the weight would help Shawn hit the depth he needed. Unfortunately, he missed depth by approximately 2 inches. He fought the weight down when in actuality he probably should have let the weight force him down quicker, the suit would stop him and he could do the voodoo that he do so well and lift it. A long post-lift discussion with Dan Dague confirmed this and he asked for 1025 for number three. 4board was reminded to keep his head up and push quickly through the mid range of the lift for his last attempt. I was calling his lifts on a tap from the side judge and on the last one as he hit me, I started to call "up" and started to choke and no word came out of my mouth! Not good but I got it out. Despite my f&%*-up, 4board stood up easily with the weight. He got turned down though for trying to rack the bar too quickly.
Then came Shawn like the Mighty Casey he took three tries at setting up with the 1025 (that's one THOUSAND and twenty five POUNDS), and had to adjust the height of the monolift a few times as his wide stance and the sheer heft of the weight kept pushing down. On the third try he stood with the massive weight for a brief instant and then had to rack the bar as it pushed him forward. I cannot begin to imagine how that felt and helped my big friend off the platform. Wow...
To his credit, Shawn decided to still push and pull. As he and 4board were starting to warm-up, he had a family emergency crop up and had to pull out of the meet. (Thankfully everyone was OK!) So I got The Golddigger stuffed into his shirt and waited for him to be called. He opened at 390 and it was easy. The flight (number 4), once it going, moved pretty quickly. He took 405 for his second attempt and got three white lights. But as he got off the bench said it felt 'heavy' (and I'm thinking to myself 'its 405 freakin' pounds it is a bit heavy'). He lowered the bar a little higher than normal and didn't tuck his elbows as much as he could have. That coupled with questionable leg drive would make things a bit difficult. We discussed all this in less than the time it took to write it and decided to take a conservative 415 for a third attempt. More rest and a little shirt adjustment and he smoked the 415. It looked like the easiest one yet.
In the deadlifts, I felt and 4board agreed that he would not have any issues as the deadlift is his lift. He opened at 550 and got three white lights. Then he jumped straight to 600 for what would be a huge PR, and got it! Not wanting to miss his third attempt he decided to take a little less than he had planned to and asked for 615. He started with the weight a little too far out in front of him and had a bit of difficulty starting but quickly corrected himself and pulled a nice PR (which passed 2 to 1). Like Dr. Dre, 4board had a good day (and didn't have to use his AK either!)
It is pretty satisfying to watch how far The Golddigger has come since he bombed out in his first meet back in May (bench only). A lesser man would have not gotten over that, let alone come back to do a full meet less than 2 months later. Since the July meet, he has been able to add 70 pounds to his squat, 50 to his bench and 50 to his deadlift. The interesting thing is that the flimsy Inzer squat suit he had to use probably didn't offer much help, meaning he was doing the work (and leaving open to sepeculation how well he could do with some good gear!)
Overall it was another interesting and entertaining meet; a positive experience. I think we somehow manage to entertain ourselves no matter what, which I think is a good thing. We learn from our experiences and find new weaknesses with our successes, meaning one thing...
Back to the front,
Ed T.
CONGRATULATIONS TO THE 4BOARD!
Friday, October 23, 2009
DE Lower
Long warmup
Box squat-ssbar-box & 2 mats-wide stance: work up to 10x2/ 275 wore briefs
Deadlift: work up to 311x1 x6 sets
45* reverse hyper w/ foot bar: 270x15, 470x12, 560x10 x 2 sets
BB reverse lunges: 2x10/ ea. leg 35-pounds
Shrugs: 315x15, 405x10, 495x16
Prone trap raises: 3x15/ 2.5-pounds
Overhead crunches 4x15 and Hanging leg raises 3x6
Quote de jour
(overheard from Dude, remember him, to someone who could've been his twin)
"Dude, that's a healthy squat!" after twin ground out several 1/4 squats with 295.
It was like a car wreck, I couldn't look away...
Ed T.
Box squat-ssbar-box & 2 mats-wide stance: work up to 10x2/ 275 wore briefs
Deadlift: work up to 311x1 x6 sets
45* reverse hyper w/ foot bar: 270x15, 470x12, 560x10 x 2 sets
BB reverse lunges: 2x10/ ea. leg 35-pounds
Shrugs: 315x15, 405x10, 495x16
Prone trap raises: 3x15/ 2.5-pounds
Overhead crunches 4x15 and Hanging leg raises 3x6
Quote de jour
(overheard from Dude, remember him, to someone who could've been his twin)
"Dude, that's a healthy squat!" after twin ground out several 1/4 squats with 295.
It was like a car wreck, I couldn't look away...
Ed T.
ME Upper-deload
Warmup
Floor press-medium grip: 115x5, 145x5, 175x5
Dips 60 reps
T-bar rows: 5x12/ 90, 115, 130, 140, 150
Side raises: 3x15-20/ 15, 17.5, 20
Rolling DB extensions: 3x7/ 30, 40, 50 then 2x10/ 40
Decline situps and overhead crunches
Stay strong,
Ed T.
Floor press-medium grip: 115x5, 145x5, 175x5
Dips 60 reps
T-bar rows: 5x12/ 90, 115, 130, 140, 150
Side raises: 3x15-20/ 15, 17.5, 20
Rolling DB extensions: 3x7/ 30, 40, 50 then 2x10/ 40
Decline situps and overhead crunches
Stay strong,
Ed T.
Monday, October 19, 2009
ME Lower
ME Lower
Sled pulls 8x 60 yds. 2 w/90 (forwards/ backwards), 2 w/ 135 (forw./ backw.) and 4 w/180 all forwards
Front squat: 3x5/ 135, 185, 225
45* reverse hyper w/ foot bar: 290, 380, 470 3x15
Straight-arm pulldowns: 4x15/ 30, 50, 60, 70
Decline situps 3x10
Standing overhead crunches 3x10/ #1, #2, #3 (Cybex) heel-to-toe
Just another day,
Ed T.
Sled pulls 8x 60 yds. 2 w/90 (forwards/ backwards), 2 w/ 135 (forw./ backw.) and 4 w/180 all forwards
Front squat: 3x5/ 135, 185, 225
45* reverse hyper w/ foot bar: 290, 380, 470 3x15
Straight-arm pulldowns: 4x15/ 30, 50, 60, 70
Decline situps 3x10
Standing overhead crunches 3x10/ #1, #2, #3 (Cybex) heel-to-toe
Just another day,
Ed T.
Sunday, October 18, 2009
DE Upper
W/ 4board and J$
Warmups (lots of 'em, waiting for everyone to show up)
Benchpress-3 grips: work up to 185 x3 x9 sets
Rack lockouts: 12 pin w/ medium grip 315 x5, 365 x3 then 13 pin w/ wide grip 405 x1, 455 x1, 495 x1
DB flat benchpress: 2x 21, 16/ 90
Lat pulldowns w/ H-bar: 5x10/ 145, 155, 165, 175, 185
Hammer curls: 3x10/ 45, 50, 55
Triceps creepers: 45 reps ea. arm w/ 3 mini bands
A good fast strong day,
Ed T.
Warmups (lots of 'em, waiting for everyone to show up)
Benchpress-3 grips: work up to 185 x3 x9 sets
Rack lockouts: 12 pin w/ medium grip 315 x5, 365 x3 then 13 pin w/ wide grip 405 x1, 455 x1, 495 x1
DB flat benchpress: 2x 21, 16/ 90
Lat pulldowns w/ H-bar: 5x10/ 145, 155, 165, 175, 185
Hammer curls: 3x10/ 45, 50, 55
Triceps creepers: 45 reps ea. arm w/ 3 mini bands
A good fast strong day,
Ed T.
DE Lower
Friday 16 October
W/ The Golddigger
Warmups
Box squat-box and 2 mats-regular bar: work up to 225 x2 x8 sets
Deadlifts-conventional: 6x1/ 275 (2 sets) and 315 (4 sets)
Glute ham raises: 3x12+
45* Reverse hypers w/ foot bar: 230x10, 320x10, ? x10
V-bar pulldowns: 3-4x15
I should really right things down right after I do them. Trying to do this 3 days later, well, my memory fails me...
Plugging along,
Ed T.
W/ The Golddigger
Warmups
Box squat-box and 2 mats-regular bar: work up to 225 x2 x8 sets
Deadlifts-conventional: 6x1/ 275 (2 sets) and 315 (4 sets)
Glute ham raises: 3x12+
45* Reverse hypers w/ foot bar: 230x10, 320x10, ? x10
V-bar pulldowns: 3-4x15
I should really right things down right after I do them. Trying to do this 3 days later, well, my memory fails me...
Plugging along,
Ed T.
Wednesday, October 14, 2009
ME Upper
Warm-ups
Floor press-medium grip: work up to 215x5, 245x3, 275x4 (1+)
Dips 50 reps
T-bar rows 5x12/ 45, 90, 115, 125, 135
Side delt raises 2x12/ 25, 30
Rear delt raises 4x10/ 25, 30, 35, 40
Floor press-medium grip: work up to 215x5, 245x3, 275x4 (1+)
Dips 50 reps
T-bar rows 5x12/ 45, 90, 115, 125, 135
Side delt raises 2x12/ 25, 30
Rear delt raises 4x10/ 25, 30, 35, 40
Tuesday, October 13, 2009
ME Lower
"Strong as really strong"
Or How a biomechanically inefficient good morning squatter wrestles a canvas squat suit to the death and turns it into a scarecrow stuffed with straw for Halloween
Or how the uncoachable one was coached by Gritter and later shredded his suit with a butcher knife and threw in it a furnance
Wow. What a day. I met 4board and Shawn at the Powerstation in Middletown. They were doing some suit work before their next meet and Powerstation has a monolift (2 in fact). It is a pretty cool place and a great place to get strong. They have all you need and then some.
First we'll hit the high spots. 4board worked up to an easy opener then took 510 for a pr. He threw aside conventional wisdom (being about 12 days out) and hit one more; 520 or 530. Don't recall which it was but it was a nice rep. Shawn battled it out with his canvas suit. The weights all were easy but he had trouble hitting depth. Gritter, a "retired" powerlifter with a 600 lb. bench, just happened to be in the area on business and stopped in. He helped coach us a bit. He is very straightforward in his assessments of everyone's lifting.
But the quote de jour had to go to Shawn. After 4board's last squat he declared, "sheesh. you're as strong as...you're as strong as...you're as strong as really strong!"
Now for my part of the nonsense.
Warmed up with some kettlebell work and mobility work (see I told you Powerstation has everything!)
Squats: worked up to 345 x1 then 400 x1 then 345 x3 x2 sets. Used a medium stance and wore briefs and a belt.
Reverse hyper: 90x15, 180x15, 210x15
45* back extension: 3x15 w/ purple band behind neck
Pulldowns w/ H-bar: 5x15/130, 140, 150, 160, 170
This was the first time I have squatted in a while. I am sorry to say that while I have gotten stronger in my ME lifts I have neglected my squat and it showed. The 400 was not a true 100% ME lift. I feel I was good for another 20-30 pounds. It is still way off what I have done in the past (albeit at a heavier bodyweight). My groin was bothering me a bit so I used a medium width stance instead of a super side one. The briefs helped somewhat. It is a lot different squatting without a box when one has not done it in awhile. I really enjoyed the monolift though! And I always have a good time training with 4board and Shawn.
Must get strong(er),
Ed T.
Or How a biomechanically inefficient good morning squatter wrestles a canvas squat suit to the death and turns it into a scarecrow stuffed with straw for Halloween
Or how the uncoachable one was coached by Gritter and later shredded his suit with a butcher knife and threw in it a furnance
Wow. What a day. I met 4board and Shawn at the Powerstation in Middletown. They were doing some suit work before their next meet and Powerstation has a monolift (2 in fact). It is a pretty cool place and a great place to get strong. They have all you need and then some.
First we'll hit the high spots. 4board worked up to an easy opener then took 510 for a pr. He threw aside conventional wisdom (being about 12 days out) and hit one more; 520 or 530. Don't recall which it was but it was a nice rep. Shawn battled it out with his canvas suit. The weights all were easy but he had trouble hitting depth. Gritter, a "retired" powerlifter with a 600 lb. bench, just happened to be in the area on business and stopped in. He helped coach us a bit. He is very straightforward in his assessments of everyone's lifting.
But the quote de jour had to go to Shawn. After 4board's last squat he declared, "sheesh. you're as strong as...you're as strong as...you're as strong as really strong!"
Now for my part of the nonsense.
Warmed up with some kettlebell work and mobility work (see I told you Powerstation has everything!)
Squats: worked up to 345 x1 then 400 x1 then 345 x3 x2 sets. Used a medium stance and wore briefs and a belt.
Reverse hyper: 90x15, 180x15, 210x15
45* back extension: 3x15 w/ purple band behind neck
Pulldowns w/ H-bar: 5x15/130, 140, 150, 160, 170
This was the first time I have squatted in a while. I am sorry to say that while I have gotten stronger in my ME lifts I have neglected my squat and it showed. The 400 was not a true 100% ME lift. I feel I was good for another 20-30 pounds. It is still way off what I have done in the past (albeit at a heavier bodyweight). My groin was bothering me a bit so I used a medium width stance instead of a super side one. The briefs helped somewhat. It is a lot different squatting without a box when one has not done it in awhile. I really enjoyed the monolift though! And I always have a good time training with 4board and Shawn.
Must get strong(er),
Ed T.
Sunday, October 11, 2009
DE Upper
"Meet the Creeper"
4Board was renewing his wedding vows (and Shawn was probably still tucked in his bed in his jammies with the feet on them) so it was just me and JC this morning.
Warmups (the usual plus rear delts on machine 3x20)
Benchpress: work up to 135 x3 x3 sets then 145 x3 x3 sets. 3 grips and approximately 160 pounds of chain on the bar
Rack lockouts: #12 medium grip 335 x5, 385 x2 (Invisible welder was here) then #13 wide grip 405 x3, 445 x3, 475 x6
DB flat benchpress: 85 pounds 2x19, 16
Lat pulldowns w/ H-bar: 5x10/ 130, 140, 150, 160, 175 x12
Hammer curls: 2x 12/ 45, 50
Triceps creepers: 75 reps each arm
Triceps Creepers. I saw them on Elitefts.com yesterday. So in the spirit of Halloween (since it is October) we added Creepers. They are used as a finisher for triceps and are somewhat theraputic in that they can help alleviate elbow issues. To perform them, choke three (or more) mini bands approximately head high and do a single arm standing tricep extension for 10-15 reps, drop a band, perform 10-15 reps, drop a band and perform 10-15 reps. Then switch arms and you are done.
Stay strong,
Ed T.
4Board was renewing his wedding vows (and Shawn was probably still tucked in his bed in his jammies with the feet on them) so it was just me and JC this morning.
Warmups (the usual plus rear delts on machine 3x20)
Benchpress: work up to 135 x3 x3 sets then 145 x3 x3 sets. 3 grips and approximately 160 pounds of chain on the bar
Rack lockouts: #12 medium grip 335 x5, 385 x2 (Invisible welder was here) then #13 wide grip 405 x3, 445 x3, 475 x6
DB flat benchpress: 85 pounds 2x19, 16
Lat pulldowns w/ H-bar: 5x10/ 130, 140, 150, 160, 175 x12
Hammer curls: 2x 12/ 45, 50
Triceps creepers: 75 reps each arm
Triceps Creepers. I saw them on Elitefts.com yesterday. So in the spirit of Halloween (since it is October) we added Creepers. They are used as a finisher for triceps and are somewhat theraputic in that they can help alleviate elbow issues. To perform them, choke three (or more) mini bands approximately head high and do a single arm standing tricep extension for 10-15 reps, drop a band, perform 10-15 reps, drop a band and perform 10-15 reps. Then switch arms and you are done.
Stay strong,
Ed T.
I'm a lunker
"Entering the 'No-Judgement' Zone"
I was in Connecticut visiting family and looking for a place to train. Right down the street from where I was staying was a "Planet Fitness". I wanted to train at Mike Katz's place (Mike Katz of "Pumping Iron" fame for you youngsters out there) since I was in the area and was told that he had been bought out and was running a chain of these places (instead of World Gym). So this is where I ended up.
When I saw the big sign on the wall declaring that I had entered a "No Judgement" Zone I should have known I was in "trouble". I told myself that hey this is Mike Katz's gym! I mean the guy competed against Arnold. He played for the Jets. He knew what it was like to move some iron. Apparently he knows how to make a buck too. There was a non-stop parade of people coming in and forking over cash to sign up during my visit. The next sign things were not kosher was when I learned about the free food giveaways.
Unfortunately I missed Monday "Pizza Night" and Tuesday was "Bagel Morning" and I missed that too. Wednesday was not devoted to any food group so I was outta luck. (There was a Dunkin Donuts down the street if I needed a fix...). This place was something else. I have read about places like this and heard about them but never had the "pleasure" of training in one. "Places like this" you ask? Places where the heaviest dumbbell weighs 80 pounds (EIGHTY pounds) and there was NO power rack. My garage was bigger than the free weight area. Which was fenced in by the way (to keep people out or to keep those that made their way into the area in, I dunno which). There were 3 Smith machines however. So I hung my sweat shirt on one (they are great coat racks) and went to work. I had to totally improvise as my original plan (ME Upper) went out the window due to lack of equipment. Based on what I had available I went with a "repetition method" ME day.
Warmups
DB benchpress: work up to 80 x24, rest 3 minutes then 80 x15
Incline Tate presses: 4x10-12/ 35, 40, 50, 50
Underhand barbell rows: 5x10/ 135, 155, 175, 195, 205 Supersetted with Pushdowns (straight bar): 3x15+/ 60, 75, 90
Face pulls: 3-4 x15/ 60, 70, 80, 90
DB side raises (one arm): 2x20/ 25
The only sign of life I saw in the place was the guy (sorry I forgot your name) doing face pulls(!) who directed me to the water fountain. I asked him if there were more DBs hiding somewhere (no). I said this place is "different". He said "yeah tell me about it. I only come here because it's close to work." Said he worked at MB Sports Training in Northford, Ct. (shameless plug).
Oh yeah the lunker thing. A lunker is a person "who grunts, yells or screams while lifting weight. Who uses chalk. Who drops the weights" (is there a gentle way to lower 400 odd pounds?!?). On the wall in the free weight area was a siren and a flashing red light (the lunker alarm). As much as I tried I could not set it off. I was sad.
I hope somewhere in Ct. there are real gyms. I would hate to think that this was all that was left. I did learn stuff (even if one learns 'bad' stuff you still have more knowledge). The girls were hot. (Matter of fact I did not see an ugly one during my whole stay.) So at least there was that...
Making lemonade from lemons,
Ed T.
I was in Connecticut visiting family and looking for a place to train. Right down the street from where I was staying was a "Planet Fitness". I wanted to train at Mike Katz's place (Mike Katz of "Pumping Iron" fame for you youngsters out there) since I was in the area and was told that he had been bought out and was running a chain of these places (instead of World Gym). So this is where I ended up.
When I saw the big sign on the wall declaring that I had entered a "No Judgement" Zone I should have known I was in "trouble". I told myself that hey this is Mike Katz's gym! I mean the guy competed against Arnold. He played for the Jets. He knew what it was like to move some iron. Apparently he knows how to make a buck too. There was a non-stop parade of people coming in and forking over cash to sign up during my visit. The next sign things were not kosher was when I learned about the free food giveaways.
Unfortunately I missed Monday "Pizza Night" and Tuesday was "Bagel Morning" and I missed that too. Wednesday was not devoted to any food group so I was outta luck. (There was a Dunkin Donuts down the street if I needed a fix...). This place was something else. I have read about places like this and heard about them but never had the "pleasure" of training in one. "Places like this" you ask? Places where the heaviest dumbbell weighs 80 pounds (EIGHTY pounds) and there was NO power rack. My garage was bigger than the free weight area. Which was fenced in by the way (to keep people out or to keep those that made their way into the area in, I dunno which). There were 3 Smith machines however. So I hung my sweat shirt on one (they are great coat racks) and went to work. I had to totally improvise as my original plan (ME Upper) went out the window due to lack of equipment. Based on what I had available I went with a "repetition method" ME day.
Warmups
DB benchpress: work up to 80 x24, rest 3 minutes then 80 x15
Incline Tate presses: 4x10-12/ 35, 40, 50, 50
Underhand barbell rows: 5x10/ 135, 155, 175, 195, 205 Supersetted with Pushdowns (straight bar): 3x15+/ 60, 75, 90
Face pulls: 3-4 x15/ 60, 70, 80, 90
DB side raises (one arm): 2x20/ 25
The only sign of life I saw in the place was the guy (sorry I forgot your name) doing face pulls(!) who directed me to the water fountain. I asked him if there were more DBs hiding somewhere (no). I said this place is "different". He said "yeah tell me about it. I only come here because it's close to work." Said he worked at MB Sports Training in Northford, Ct. (shameless plug).
Oh yeah the lunker thing. A lunker is a person "who grunts, yells or screams while lifting weight. Who uses chalk. Who drops the weights" (is there a gentle way to lower 400 odd pounds?!?). On the wall in the free weight area was a siren and a flashing red light (the lunker alarm). As much as I tried I could not set it off. I was sad.
I hope somewhere in Ct. there are real gyms. I would hate to think that this was all that was left. I did learn stuff (even if one learns 'bad' stuff you still have more knowledge). The girls were hot. (Matter of fact I did not see an ugly one during my whole stay.) So at least there was that...
Making lemonade from lemons,
Ed T.
Monday, October 5, 2009
Max Effort Lower
I was pressed for time this am so the plan was to roll in, warmup hit the main lift and whatever I could squeeze into the allotted time. It wasn't much.
Warm-up
Box squat-safety squat bar-high box-medium stance: work up to 315x1, 355x1, 405x1 and 425 stapled me to the box dropped back to 315 and did 2x3 & 5 reps (approximately 80%)
Everything felt heavy today. After yesterday's training, I felt pretty good. It was the best upper body day I have had since August 18 (when I fouled my shoulder up). No pain, the weight moved good, etcetera. Today...not so much.
Getting stapled sux,
Ed T.
Warm-up
Box squat-safety squat bar-high box-medium stance: work up to 315x1, 355x1, 405x1 and 425 stapled me to the box dropped back to 315 and did 2x3 & 5 reps (approximately 80%)
Everything felt heavy today. After yesterday's training, I felt pretty good. It was the best upper body day I have had since August 18 (when I fouled my shoulder up). No pain, the weight moved good, etcetera. Today...not so much.
Getting stapled sux,
Ed T.
Sunday, October 4, 2009
DE Upper Body
Trained with JC this AM. 4board had lice or fleas or crabs or something and couldn't make it. And I do not know if this is good or bad but I stepped on the scale this morning and weighed 218! Yikes!
Warmups (the usual)
Benchpress: work up to 4 chains per side plus bar weight 5x3/ 95, 105, 115, 125, 135 (3 grips)
Rack lockouts: 12 pin medium grip 3x5/ 315, 365, 385 moved pins to 13 & moved grip out (pinkies on rings) 405x3, 435x3, 465x8
Flat DB benchpress 2x20, 21/ 75
Lat pulldowns: w/ H-bar 5x10/ 150, 160, 170 (3)
Hammer curls: 3x12+/ 40
Don't get buggy,
Ed T.
Warmups (the usual)
Benchpress: work up to 4 chains per side plus bar weight 5x3/ 95, 105, 115, 125, 135 (3 grips)
Rack lockouts: 12 pin medium grip 3x5/ 315, 365, 385 moved pins to 13 & moved grip out (pinkies on rings) 405x3, 435x3, 465x8
Flat DB benchpress 2x20, 21/ 75
Lat pulldowns: w/ H-bar 5x10/ 150, 160, 170 (3)
Hammer curls: 3x12+/ 40
Don't get buggy,
Ed T.
Friday, October 2, 2009
DE lower body
Warm-up The usual
Box squat w/ blue (strong) bands & ss bar work up to 245 x2 x3 sets, then 265 x2 x2 sets wore briefs and used a box & 2 mats
Glute ham raises 3x10
45* reverse hyper w/ short strap 290x15, 380x15+, 470x15+
Shrugs 315x10, 365x10, 455x20
Stay strong,
Ed T.
Box squat w/ blue (strong) bands & ss bar work up to 245 x2 x3 sets, then 265 x2 x2 sets wore briefs and used a box & 2 mats
Glute ham raises 3x10
45* reverse hyper w/ short strap 290x15, 380x15+, 470x15+
Shrugs 315x10, 365x10, 455x20
Stay strong,
Ed T.
Wednesday, September 30, 2009
ME Upper
Or "Training in a gym that has a health club mentality"
Warmups
Floor press-medium grip: work up to 275x1, 290x1 then 3x5 w/ 215 (75%) last set 10
Chest supported rows: 5x10/ 90, 135, 145, 155 (2)
Incline Tate press: 4x15/ 30, 35, 40, 45
Pushdowns w/ straight bar: 2x15-20/ 120
Face pulls: 3x15/ 80
Standing DB military press: 3x10/ 35, 40, 45
Standing crunches: 3x15/ 100
4Board (aka "The Golddigger") and Shawn (or "Tank") came in to do shirt work. Golddigger worked his way up through an old school towel press to a pr w/ 405 off his chest. Very nice.
Shawn brought his multi-ply Metal Viking shirt (it didn't have the cool little Viking dude on it however). 500 was about 2-3 inches off his chest. 545 was a 1/2 to 1 inch off. Same with 585. We adjusted the shirt all the way up but needed more weight. So he called for 610. (For some reason he couldn't restrain himself from adding those pesky 2.5 pound plates to everything he did today.) So we get him all strapped in and he's wrapping his wrists. The new "dude" who manages the club, er, gym, now (he calls everyone "dude" so he'll be, "Dude") walks up to me as I'm getting ready to hand the weight off to Shawn, er, Tank, and says, "hey dude are you busy?" WTF ?!?! "Yeessss," I said. So he just stood there. And since he was just standing there I told him to side spot Tank, er, Shawn (maybe he'd learn something). Shawn smoked the 610, which was a pr for him in that get-up, and was very happy. (After which I addressed whatever crap Dude wanted me for and we called it a day.)
The Wildman was there, saw the whole thing and declared "that's what happens when you run a gym like a health club." Sho' nuff. Like Alicia Silverstone, Dude was clueless.
I almost forgot. Big Auto came in for something in the middle of all this (I did forget what). The way he was dressed we thought he was trying to sell us insurance or something. He was recruited to help w/ some of Shawn's board work. Auto likes to be acknowledged when he lends a hand so, in the interest of giving credit where due; Tanks, er, thanks Auto. (And kudos to Little Auto, his newphew, who was in the newspaper last week for being such a stud ball player!)
Ain't no fun (waiting around to be a millionaire),
Ed T.
Warmups
Floor press-medium grip: work up to 275x1, 290x1 then 3x5 w/ 215 (75%) last set 10
Chest supported rows: 5x10/ 90, 135, 145, 155 (2)
Incline Tate press: 4x15/ 30, 35, 40, 45
Pushdowns w/ straight bar: 2x15-20/ 120
Face pulls: 3x15/ 80
Standing DB military press: 3x10/ 35, 40, 45
Standing crunches: 3x15/ 100
4Board (aka "The Golddigger") and Shawn (or "Tank") came in to do shirt work. Golddigger worked his way up through an old school towel press to a pr w/ 405 off his chest. Very nice.
Shawn brought his multi-ply Metal Viking shirt (it didn't have the cool little Viking dude on it however). 500 was about 2-3 inches off his chest. 545 was a 1/2 to 1 inch off. Same with 585. We adjusted the shirt all the way up but needed more weight. So he called for 610. (For some reason he couldn't restrain himself from adding those pesky 2.5 pound plates to everything he did today.) So we get him all strapped in and he's wrapping his wrists. The new "dude" who manages the club, er, gym, now (he calls everyone "dude" so he'll be, "Dude") walks up to me as I'm getting ready to hand the weight off to Shawn, er, Tank, and says, "hey dude are you busy?" WTF ?!?! "Yeessss," I said. So he just stood there. And since he was just standing there I told him to side spot Tank, er, Shawn (maybe he'd learn something). Shawn smoked the 610, which was a pr for him in that get-up, and was very happy. (After which I addressed whatever crap Dude wanted me for and we called it a day.)
The Wildman was there, saw the whole thing and declared "that's what happens when you run a gym like a health club." Sho' nuff. Like Alicia Silverstone, Dude was clueless.
I almost forgot. Big Auto came in for something in the middle of all this (I did forget what). The way he was dressed we thought he was trying to sell us insurance or something. He was recruited to help w/ some of Shawn's board work. Auto likes to be acknowledged when he lends a hand so, in the interest of giving credit where due; Tanks, er, thanks Auto. (And kudos to Little Auto, his newphew, who was in the newspaper last week for being such a stud ball player!)
Ain't no fun (waiting around to be a millionaire),
Ed T.
Monday, September 28, 2009
ME Lower
Monday Sept. 28
W/ 4Board
Warmup
Deadlift adding chains to the bar until their were 3 ea. side (6 total) Warmup weights were 135 x2 sets of 5, 185, 225, 275, 315 (alternated between conv. & sumo). Conventional, from here up, 365x1, 405x1, 425x1, 455 miss, 365x1 x3 sets
Bulgarian split-squat: 3x6/ ea. side 55, 65, 75
Pull throughs: 3x12-15/ 100, 130, 150
Straight arm pulldowns: 3x15/ 50, 60, 70
Standing v-bar pulldowns: 2x12-15/ 110, 130
45* Reverse hyper w/ foot bar: 200x15, 400x15 x2 sets
In retrospect, the 30 pound jump (from 425 to 455) in the deadlift was too much. I let laziness dictate the weight selection (4Board had 455 on the bar so there's where I left it). The weight got a little out in front of me and it got about an inch off the floor and that was that.
The chains added approximately 120 pounds to the bar on top. We used caribineers (sp?) attached to spring collars set approximately 3" from the ends of the bar (to try to keep the chains out from underneath the plates) and linked the chains to them (in the middle of the chain). This works in a similiar way to the bands and the JumpStretch platform. Unlike the bands, it doesn't pull one down (as hard) as the bands do. I think it also allows one to lift in their own groove as opposed to the band tension dictating the movement.
According to Jim Wendler's "Max Effort Manual", he feels that it is best to use 90% of one's 1RM minus the chain weight, for the work sets. (Using Prilepen's Chart for set/ rep guidelines). Otherwise it is too easy to use weights that would exceed your actual (real or perceived) 1RM. Thus the 365 sets I did were more in line with 4Board's 1RM (565) than my own. For simplicity's sake, I chose to use his weight rather than change weights on the bar each set. Since it was the first time with these, I decided to push the bar weight just to see how it went for this training.
Kinda amusing story: After I missed the 455, 4Board looked at the bar a long time, then asked me to add a 10 and 5 to each side. I think I (probably) fired back a smart-a^% comment. Then I reached for another 45 and said I would not load anything smaller than that for him. He had an equally smart reply. So we loaded 45s onto the bar and then he pulled it! 495x1 plus 120 pounds of chain.
Exceeding my limits,
Ed T.
W/ 4Board
Warmup
Deadlift adding chains to the bar until their were 3 ea. side (6 total) Warmup weights were 135 x2 sets of 5, 185, 225, 275, 315 (alternated between conv. & sumo). Conventional, from here up, 365x1, 405x1, 425x1, 455 miss, 365x1 x3 sets
Bulgarian split-squat: 3x6/ ea. side 55, 65, 75
Pull throughs: 3x12-15/ 100, 130, 150
Straight arm pulldowns: 3x15/ 50, 60, 70
Standing v-bar pulldowns: 2x12-15/ 110, 130
45* Reverse hyper w/ foot bar: 200x15, 400x15 x2 sets
In retrospect, the 30 pound jump (from 425 to 455) in the deadlift was too much. I let laziness dictate the weight selection (4Board had 455 on the bar so there's where I left it). The weight got a little out in front of me and it got about an inch off the floor and that was that.
The chains added approximately 120 pounds to the bar on top. We used caribineers (sp?) attached to spring collars set approximately 3" from the ends of the bar (to try to keep the chains out from underneath the plates) and linked the chains to them (in the middle of the chain). This works in a similiar way to the bands and the JumpStretch platform. Unlike the bands, it doesn't pull one down (as hard) as the bands do. I think it also allows one to lift in their own groove as opposed to the band tension dictating the movement.
According to Jim Wendler's "Max Effort Manual", he feels that it is best to use 90% of one's 1RM minus the chain weight, for the work sets. (Using Prilepen's Chart for set/ rep guidelines). Otherwise it is too easy to use weights that would exceed your actual (real or perceived) 1RM. Thus the 365 sets I did were more in line with 4Board's 1RM (565) than my own. For simplicity's sake, I chose to use his weight rather than change weights on the bar each set. Since it was the first time with these, I decided to push the bar weight just to see how it went for this training.
Kinda amusing story: After I missed the 455, 4Board looked at the bar a long time, then asked me to add a 10 and 5 to each side. I think I (probably) fired back a smart-a^% comment. Then I reached for another 45 and said I would not load anything smaller than that for him. He had an equally smart reply. So we loaded 45s onto the bar and then he pulled it! 495x1 plus 120 pounds of chain.
Exceeding my limits,
Ed T.
DE Lower
For Friday Sept. 25
Warmup
Box squat w/ safety squat bar-box & 2 mats-green (average) bands: work up to 270 for 8x2
Deadlifts: 8-10 (don't remember)x1 rep/ 275 alternate between sumo & conventional
I was going out of town so this is all I had time to squeeze in. Better than nothing I guess.
Stay strong,
Ed T.
Warmup
Box squat w/ safety squat bar-box & 2 mats-green (average) bands: work up to 270 for 8x2
Deadlifts: 8-10 (don't remember)x1 rep/ 275 alternate between sumo & conventional
I was going out of town so this is all I had time to squeeze in. Better than nothing I guess.
Stay strong,
Ed T.
Wednesday, September 23, 2009
ME Upper
ME Upper
Been sick all week. Felt like I have/ had the flu. Yuck. Was tired of doing nothing so I went in to try and do something. Right shoulder still bothering me so I used a closer grip which still hurt but not as bad...
Warmups (the usual)
Benchpress-medium grip (thumb extended from smooth part of bar): work up to 185 x5, 225 x3, 275 x1, 315 x1, dropped to 245 and did 3x 3, 3, 8 (approx. 78%)
Pushdowns 3x15-20
Face pulls 3x15
Like an old used tea bag...I am weak,
Ed T.
Been sick all week. Felt like I have/ had the flu. Yuck. Was tired of doing nothing so I went in to try and do something. Right shoulder still bothering me so I used a closer grip which still hurt but not as bad...
Warmups (the usual)
Benchpress-medium grip (thumb extended from smooth part of bar): work up to 185 x5, 225 x3, 275 x1, 315 x1, dropped to 245 and did 3x 3, 3, 8 (approx. 78%)
Pushdowns 3x15-20
Face pulls 3x15
Like an old used tea bag...I am weak,
Ed T.
Saturday, September 19, 2009
DE Lower
Friday DE Lower
Warmup
Box squat w/ green bands safety squat bat work up to 6x2 w/ 265 pounds. Then singles with 285, 330 miss (got out of groove), 340
Deadlifts work up to 345x1 x8 (?) sets alternated conventional and sumo
Pull throughs 3x12+/ 80, 120, 160
45* Reverse hyper w/ foot bar work up to 600, 690, 780 x6-8 reps pre set
Shrugs 365x10, 455x10, 545x10, 605x8, 405x20
Done. feeling like I am getting sick.
Hope not,
Ed T.
Warmup
Box squat w/ green bands safety squat bat work up to 6x2 w/ 265 pounds. Then singles with 285, 330 miss (got out of groove), 340
Deadlifts work up to 345x1 x8 (?) sets alternated conventional and sumo
Pull throughs 3x12+/ 80, 120, 160
45* Reverse hyper w/ foot bar work up to 600, 690, 780 x6-8 reps pre set
Shrugs 365x10, 455x10, 545x10, 605x8, 405x20
Done. feeling like I am getting sick.
Hope not,
Ed T.
Wednesday, September 16, 2009
ME Upper and "stuff"
"May you live in interesting times"
ME Upper
Wednesday Part I
With Shawn in the AM
Warmups
Benchpress: work up to 225 x3, 275 x1
Put shirt on- 3-board bench: 315 x1, 365 x1
2-board 385 x1
405 miss
420 miss (rolled wrist at bottom and fell onto my belly)
420 miss (couldn't touch approx. an inch off chest locked out ok)
Incline Tate presses 3x 14, 15, 10/ 35, 45, 55
PM
DB rows 5x15+/ 75, 85, 100, 125, 150
DB rear delt raises 3x15/ 30, 35, 40
DB side raises light 3x15-20
Rope pushdowns 30 or 40 pounds 100 reps (4 or 5 sets)
DB curls 40x8, 50x8, 60x6, 40x12+, 30x15+
In between sessions I had a "confrontation" with an idiot at work. It was the closest I have gotten to being in a fight in several years. I don't like that some moron can get me that jacked up and wanting to destroy him. I surmise my BS meter was pegged. I can't stand lazy people. Well that got my bp up so I guess I will count it as "something"...
I took it easy on the shirtless warmups as my shoulder still is not 100% and I figured to screw myself up with real heavy weight rather than in the warmups. The benefit of the shirt is it does "protect" my shoulders (to a point). When I got done with the shirt work, it felt fine. The shirt work (obviously) did not go as expected i.e. I missed attempts. The shirt I borrowed from 4Board may be a bit too narrow across the shoulders for me. (The "benefits" of weight loss being the old stuff I had doesn't fit like it did 25 pounds ago...) Shawn adjusted it all the way up and by the time I got into position on the bench it moved down each time. The lockouts were ok. I need more work there. I still have time though.
Shawn brought his Inzer "bench coat" and we were able to adjust it so he could touch 495 then 525 easily. I can't believe "people" don't like his coat. Sorry but it seems to work (and he seems quite fond of it)!
4Board came in EARLY in the am and did his shirt work and got a 400 PR, which he was quite happy with and should be! He too needs a little more work but is making p-r-o-g-r-e-s-s. The sequence we went through with him for his shirt work seemed to work quite well. He went to 305 w/o a shirt. Then took 315 and 335 off a 4-board (again sans shirt). He put the shirt on and took 365 off of a 3-board, then 375 off of a 2-board. He took 390 (pr attempt) to his chest but was out of his groove and the lockout didn't. We loaded the bar to 400 (pr) and he touched but his lockout was uneven (twisting) and he hit the uprights. Decided it was a technical issue and he took it again and got it! He needs to stay "tighter" with his set-up and increase lockout strength. Overall it went well.
And I got the "official" news today that my dear friend Allison, who is a college basketball and S&C coach (and daughter of the best hoops coach I have ever worked for, Bill K.), got engaged. Congratulations to her and her fiancee, Dave. Two great people!!!
What a day. Thanks Shawn for coming in today to help me out!
No time for stupid people,
Ed T.
ME Upper
Wednesday Part I
With Shawn in the AM
Warmups
Benchpress: work up to 225 x3, 275 x1
Put shirt on- 3-board bench: 315 x1, 365 x1
2-board 385 x1
405 miss
420 miss (rolled wrist at bottom and fell onto my belly)
420 miss (couldn't touch approx. an inch off chest locked out ok)
Incline Tate presses 3x 14, 15, 10/ 35, 45, 55
PM
DB rows 5x15+/ 75, 85, 100, 125, 150
DB rear delt raises 3x15/ 30, 35, 40
DB side raises light 3x15-20
Rope pushdowns 30 or 40 pounds 100 reps (4 or 5 sets)
DB curls 40x8, 50x8, 60x6, 40x12+, 30x15+
In between sessions I had a "confrontation" with an idiot at work. It was the closest I have gotten to being in a fight in several years. I don't like that some moron can get me that jacked up and wanting to destroy him. I surmise my BS meter was pegged. I can't stand lazy people. Well that got my bp up so I guess I will count it as "something"...
I took it easy on the shirtless warmups as my shoulder still is not 100% and I figured to screw myself up with real heavy weight rather than in the warmups. The benefit of the shirt is it does "protect" my shoulders (to a point). When I got done with the shirt work, it felt fine. The shirt work (obviously) did not go as expected i.e. I missed attempts. The shirt I borrowed from 4Board may be a bit too narrow across the shoulders for me. (The "benefits" of weight loss being the old stuff I had doesn't fit like it did 25 pounds ago...) Shawn adjusted it all the way up and by the time I got into position on the bench it moved down each time. The lockouts were ok. I need more work there. I still have time though.
Shawn brought his Inzer "bench coat" and we were able to adjust it so he could touch 495 then 525 easily. I can't believe "people" don't like his coat. Sorry but it seems to work (and he seems quite fond of it)!
4Board came in EARLY in the am and did his shirt work and got a 400 PR, which he was quite happy with and should be! He too needs a little more work but is making p-r-o-g-r-e-s-s. The sequence we went through with him for his shirt work seemed to work quite well. He went to 305 w/o a shirt. Then took 315 and 335 off a 4-board (again sans shirt). He put the shirt on and took 365 off of a 3-board, then 375 off of a 2-board. He took 390 (pr attempt) to his chest but was out of his groove and the lockout didn't. We loaded the bar to 400 (pr) and he touched but his lockout was uneven (twisting) and he hit the uprights. Decided it was a technical issue and he took it again and got it! He needs to stay "tighter" with his set-up and increase lockout strength. Overall it went well.
And I got the "official" news today that my dear friend Allison, who is a college basketball and S&C coach (and daughter of the best hoops coach I have ever worked for, Bill K.), got engaged. Congratulations to her and her fiancee, Dave. Two great people!!!
What a day. Thanks Shawn for coming in today to help me out!
No time for stupid people,
Ed T.
Extra workout-lower
Tuesday
Seated band leg curls 3x15
Seated band leg extensions 3x20
Band good mornings 3x15
Used average (green) band for all exercises.
Seated band leg curls 3x15
Seated band leg extensions 3x20
Band good mornings 3x15
Used average (green) band for all exercises.
Monday, September 14, 2009
Extra Workout
For recovery Monday afternoon
Pushups 3x20 supersetted with face pulls 3x20
Pushdowns 100 reps 1 set
Band curls 3x20
Band upright rows 3x20
Used a mini band for all exercises
Walked in the evening
Stay strong,
Ed T.
Pushups 3x20 supersetted with face pulls 3x20
Pushdowns 100 reps 1 set
Band curls 3x20
Band upright rows 3x20
Used a mini band for all exercises
Walked in the evening
Stay strong,
Ed T.
Zercher Squat Contest!
ME Lower
"Zercher squat contest"
I was surfing the internet this weekend (thanks algore!) and came across an informal Zercher squat contest on a weightlifting forum. It started when some guys in a gym decided to hold an impromptu contest and posted videos of it. So others joined in. The only rules were to hold the bar in your arms, a belt was allowed and the bar was lifted from the pins, set so one was starting at approximately a parallel position. Taking the "advice" of the initial thread starter who said in part, "we(his gym) hadn't done these in awhile", I agreed.
Since having a contest with only 2 people in it (Golddigger and I) is lame, I tried to shame ADawg and Trump (2 "bodybuilers") into joining in but they had a bookful of excuses. The lovely and talented Mindy G. was in the house and (I think) we tricked her into having a go at it (telling her it was better than the box squats she was doing). She's always up for something new and fun (Golddigger would question the Z-squat as my definition of fun later).
4Board (aka 'Digger aka Golddigger for my new followers) and I opened at 225 after warmups. Mindy took 135. After several rounds 'Digger and I were tied at 455. Mindy clearly eclipsed ADawg and Trump (who Did Not Show) and walked away with overall honors in the women's division and the men's (under 100 kg.) with a (gym) record-setting 250 pounds! Since 'Digger and I are now the same weight, we "could" decide the event by lighter bodyweight (lame) or declare it a tie (lamer still) which would make Mindy the only overall clearcut winner and make us look really really.......bad (lamest). After 4Board revealed that he was blacking out at the top of the last two attempts and my ability to hold the bar in the crook of my arms was becoming suspect I KNEW there was only one way to settle this affair. I took a page from Brookszinski's epic training manual, "Accidental Training" and declared we would have a "Gut Buster" to decide the contest!
I got the Zercher squat harness from the office. This piece of apparatus resembles a marching band bass drummer's kit that he (or she) uses to march around carrying a big bass drum. It is modified to hold a bar in a Z-squat type position or to hold a bar and front squat. It is slightly adjustable to accomodate lifters of different heights. (Sold by Westside Barbell in case anyone wants one, and you do. End of shameless plug).
We had to lower the pins so we would still be starting from a parallel position. The bar was loaded to 485 and I grunted that one out. (And it sucked). 4Board asked me to pick him up if he blacked out again. I told him I would gladly prop him back up under the bar if he did go out. Well, he lifted it but couldn't stand up all the way with it(blacked out again too but didn't go down). The judges turned him down 1-2. I decided to take one more so there would be no doubt. 10-pounds was added to the bar for a total of 495 and somehow I managed to stand up with it. Ugh. Passed 2-1. Done. The rest of the trained sucked as much as that did but was that ever fun!
Presented below in unencumbered detail, the whole enchilada, the full monte........ME Lower training for Monday September 14, 2009
W/ Golddigger
Warmups
Zercher squats: work up to 315 x1, 365 x1, 405 miss, 405 x1, 455 x1
Z-squats w/ harness: 485 x1, 495 x1 ("El Gutso Busto")
Bulgarian split squat: 3 x6 (ea. leg) 50, 60, 70
Chest supported rows: 6x6-8/ 90, 135, 180, 190, 200, 200
45* Reverse hyper w/ strap: 3x25-30/ 250
Congrats to Mindy G. for showing the boys how its done and to 'Digger for not passing out completely.
2009 Zercher Squat Champion,
Ed T.
"Zercher squat contest"
I was surfing the internet this weekend (thanks algore!) and came across an informal Zercher squat contest on a weightlifting forum. It started when some guys in a gym decided to hold an impromptu contest and posted videos of it. So others joined in. The only rules were to hold the bar in your arms, a belt was allowed and the bar was lifted from the pins, set so one was starting at approximately a parallel position. Taking the "advice" of the initial thread starter who said in part, "we(his gym) hadn't done these in awhile", I agreed.
Since having a contest with only 2 people in it (Golddigger and I) is lame, I tried to shame ADawg and Trump (2 "bodybuilers") into joining in but they had a bookful of excuses. The lovely and talented Mindy G. was in the house and (I think) we tricked her into having a go at it (telling her it was better than the box squats she was doing). She's always up for something new and fun (Golddigger would question the Z-squat as my definition of fun later).
4Board (aka 'Digger aka Golddigger for my new followers) and I opened at 225 after warmups. Mindy took 135. After several rounds 'Digger and I were tied at 455. Mindy clearly eclipsed ADawg and Trump (who Did Not Show) and walked away with overall honors in the women's division and the men's (under 100 kg.) with a (gym) record-setting 250 pounds! Since 'Digger and I are now the same weight, we "could" decide the event by lighter bodyweight (lame) or declare it a tie (lamer still) which would make Mindy the only overall clearcut winner and make us look really really.......bad (lamest). After 4Board revealed that he was blacking out at the top of the last two attempts and my ability to hold the bar in the crook of my arms was becoming suspect I KNEW there was only one way to settle this affair. I took a page from Brookszinski's epic training manual, "Accidental Training" and declared we would have a "Gut Buster" to decide the contest!
I got the Zercher squat harness from the office. This piece of apparatus resembles a marching band bass drummer's kit that he (or she) uses to march around carrying a big bass drum. It is modified to hold a bar in a Z-squat type position or to hold a bar and front squat. It is slightly adjustable to accomodate lifters of different heights. (Sold by Westside Barbell in case anyone wants one, and you do. End of shameless plug).
We had to lower the pins so we would still be starting from a parallel position. The bar was loaded to 485 and I grunted that one out. (And it sucked). 4Board asked me to pick him up if he blacked out again. I told him I would gladly prop him back up under the bar if he did go out. Well, he lifted it but couldn't stand up all the way with it(blacked out again too but didn't go down). The judges turned him down 1-2. I decided to take one more so there would be no doubt. 10-pounds was added to the bar for a total of 495 and somehow I managed to stand up with it. Ugh. Passed 2-1. Done. The rest of the trained sucked as much as that did but was that ever fun!
Presented below in unencumbered detail, the whole enchilada, the full monte........ME Lower training for Monday September 14, 2009
W/ Golddigger
Warmups
Zercher squats: work up to 315 x1, 365 x1, 405 miss, 405 x1, 455 x1
Z-squats w/ harness: 485 x1, 495 x1 ("El Gutso Busto")
Bulgarian split squat: 3 x6 (ea. leg) 50, 60, 70
Chest supported rows: 6x6-8/ 90, 135, 180, 190, 200, 200
45* Reverse hyper w/ strap: 3x25-30/ 250
Congrats to Mindy G. for showing the boys how its done and to 'Digger for not passing out completely.
2009 Zercher Squat Champion,
Ed T.
Sunday, September 13, 2009
DE Upper
Sunday September 13, 2009
W/ The Golddigger
Warmups
Benchpress: work up to 115 x3 with 80 pounds of 5/8-inch chain (total), 3 grips, 9 sets followed by Benchpress w/ NO chains: 2x15/ 165 (close grip), 175 (wide grip)
Decline close grip bench: 225 x5, 275 x3, 285 x3 Supersetted with light pushdowns 3 x20
V-bar pulldowns (pull to sternum/ 45* angle) 4x12-15/ 150, 160, 165, 165
Seated low cable rows w/ H-bar: 2x 12-15/ 200
Rear delts 4x12-15/ 30, 35, 40, 45 Supersetted with light side raises (one arm) 3x15-20
Reverse BB curls 2x12-15/ 55, 65
Overhead crunches: 4x8-12/ 9, 11, 13, 14 (on Cybex)
Golddigger aka 4Board did Bradford presses while I did rear and side delts. Reason being my ailing chicken wing (shoulder) is not quite 100% and I cannot do Bradfords without pain (save all your digs at my manhood for a later time. Thank you.) The speed work was admittedly very light; approximately 30-ish % of my raw bench. This is in part due to the fact that we will be starting a heavier chain phase in the next couple weeks and because today was my first time doing speed work in a few weeks. I'll wait another week or two before I screw myself up again.
Look for a mystery guest lifter to train with us starting next Sunday... It should be exciting (either because of the training or because a fist fight may break out). Either way, read all about it here!
Getting stronger...one arm at a time,
Ed T.
W/ The Golddigger
Warmups
Benchpress: work up to 115 x3 with 80 pounds of 5/8-inch chain (total), 3 grips, 9 sets followed by Benchpress w/ NO chains: 2x15/ 165 (close grip), 175 (wide grip)
Decline close grip bench: 225 x5, 275 x3, 285 x3 Supersetted with light pushdowns 3 x20
V-bar pulldowns (pull to sternum/ 45* angle) 4x12-15/ 150, 160, 165, 165
Seated low cable rows w/ H-bar: 2x 12-15/ 200
Rear delts 4x12-15/ 30, 35, 40, 45 Supersetted with light side raises (one arm) 3x15-20
Reverse BB curls 2x12-15/ 55, 65
Overhead crunches: 4x8-12/ 9, 11, 13, 14 (on Cybex)
Golddigger aka 4Board did Bradford presses while I did rear and side delts. Reason being my ailing chicken wing (shoulder) is not quite 100% and I cannot do Bradfords without pain (save all your digs at my manhood for a later time. Thank you.) The speed work was admittedly very light; approximately 30-ish % of my raw bench. This is in part due to the fact that we will be starting a heavier chain phase in the next couple weeks and because today was my first time doing speed work in a few weeks. I'll wait another week or two before I screw myself up again.
Look for a mystery guest lifter to train with us starting next Sunday... It should be exciting (either because of the training or because a fist fight may break out). Either way, read all about it here!
Getting stronger...one arm at a time,
Ed T.
Saturday, September 12, 2009
Accidental Training Part II
Last Wednesday I had the opportunity to observe the two great weightlifters from the former Soviet Republic, Xenialadbanisthan, Brookszinski and Malcolmovich, when they came in to train. Brookszinski, you may recall is the author of the landmark training manual, "The Gut Buster". Based on his experiences it outlines what has become "Accidental Training". He is currently in training for a meet and decided to come in early to do some GPP work. This consisted of some dynamic warm-up drills (walking to the drinking fountain/ locker room several times) and body weight calisthenics (wiggling into his suit). Then he got into the meat of the session with box squats of 275 kg., 320 kg., 375 kg. and finally (drum roll please) The Gut Buster, a 410 kg. effort which he easily made.
Then he did some more warm-up drills and calisthenics and prepared for the main part of the training, Prone pressing (bench pressing in USA terms) with AL-chains (not as heavy as the men's chains and not as light as the women's chains; i.e. "alternative lifestyle chains"). Malcolovich's warm-ups were not as involved as Brookszinski's since lifting all the 45 kg. plates on and off the bar for Brookszinski's squats had left him ready to go. Malcolovich worked up to his Gut Buster, a 135 kg. effort for a PR. His partner finished with a few singles at 185 kg., and declared himself done. "All that aerobic s&$t has left me winded", he said later.
It is always a pleasure and a learning experience when these two greats of the former Russian empire make their presence known at our humble gymnasium!
With tongue in cheek and until next time.....Jjjjeeeegggggggggggggggzzzzzzzzzzzzzz!
Ed T.
Then he did some more warm-up drills and calisthenics and prepared for the main part of the training, Prone pressing (bench pressing in USA terms) with AL-chains (not as heavy as the men's chains and not as light as the women's chains; i.e. "alternative lifestyle chains"). Malcolovich's warm-ups were not as involved as Brookszinski's since lifting all the 45 kg. plates on and off the bar for Brookszinski's squats had left him ready to go. Malcolovich worked up to his Gut Buster, a 135 kg. effort for a PR. His partner finished with a few singles at 185 kg., and declared himself done. "All that aerobic s&$t has left me winded", he said later.
It is always a pleasure and a learning experience when these two greats of the former Russian empire make their presence known at our humble gymnasium!
With tongue in cheek and until next time.....Jjjjeeeegggggggggggggggzzzzzzzzzzzzzz!
Ed T.
ME Lower-Friday
Again with Golddigger
Brief warm-up
Sled pulls (forwards/ backwards) 6x60 yds./ 2 plates
Box squat-low box (11 or 12-inches tall)-safety squat bar: work up to 325 x1, 365 x1, 400 x1 (pr), 415 miss. Note: wore groove briefs
Pull throughs: 3x15-20/ 60, 80, 130
Chest supported rows: 3x12-15/ 90, 135, 145 (V-handles)
45* RH w/ strap: 3x20/ 340
Abs
Walked inthe PM. I have been walking 6-7 days a week and getting 2 days of Prowler work.
Brief warm-up
Sled pulls (forwards/ backwards) 6x60 yds./ 2 plates
Box squat-low box (11 or 12-inches tall)-safety squat bar: work up to 325 x1, 365 x1, 400 x1 (pr), 415 miss. Note: wore groove briefs
Pull throughs: 3x15-20/ 60, 80, 130
Chest supported rows: 3x12-15/ 90, 135, 145 (V-handles)
45* RH w/ strap: 3x20/ 340
Abs
Walked inthe PM. I have been walking 6-7 days a week and getting 2 days of Prowler work.
DE Upper-Wednesday
Trained with 4Board aka "Golddigger"
Extended warm-up with shoulder rehab emphasis
Skipped DE bench
Overhead band press-close grip-purple bands: work up to 295 x5 x3 sets (x11 reps last set)
S/S w/ DB rollbacks 3x15/ 25
Blast strap pushups-feet up: 3x 20, 20, 11
Chin-ups: 30 reps/ 5 sets
Seated DB cleans: 3x10/ 35, 45, 55 (x8)
Reverse BB curls: 2x15/ 45, 55
Abs
Extended warm-up with shoulder rehab emphasis
Skipped DE bench
Overhead band press-close grip-purple bands: work up to 295 x5 x3 sets (x11 reps last set)
S/S w/ DB rollbacks 3x15/ 25
Blast strap pushups-feet up: 3x 20, 20, 11
Chin-ups: 30 reps/ 5 sets
Seated DB cleans: 3x10/ 35, 45, 55 (x8)
Reverse BB curls: 2x15/ 45, 55
Abs
Monday, September 7, 2009
DE Lower
Finally, I have caught up. No more slacking...I promise...The quote of the day came from 4Board who said, "don't read what's on the paper. Read into it." What have I been thinking?!
Today (Monday! I am caught up. Remember!?!) was dynamic effort lower body day. We added a regular band phase before we start the circa-max phase. Because we are
still using the safety squat bar we had to place the bands over 25-pound plates so there was some tension on the bottom. (With a straight bar this would not be an issue). The percentages are a little lower because of the bands. We will still wave the percentages for three weeks (47-51-53 approximate).
Warm-ups
Box squat-green bands: work up to 245 for 8x2. Used a medium stance for the first 6 sets then moved out wide for the last 2. Wore groove briefs.
Deadlifts-conventional: work up to 315x1 x6 sets
Glute ham raises: 3x12-15
45* Reverse hypers w/ strap: 400x15, 490x15 x 3 sets
Abs: overhead side bends (Cybex) 3x8/ 4, 6, 8 and Ab wheel rollouts 3x10 both supersetted with mini-band pull-aparts
H-bar pulldowns 3 sets light
The green or average bands apply approximately 190/ 135-pounds of tension at the top/ bottom of the lift respectively. They are choked around dumbbells at the bottom of the power rack.
Back on track,
Ed T.
Today (Monday! I am caught up. Remember!?!) was dynamic effort lower body day. We added a regular band phase before we start the circa-max phase. Because we are
still using the safety squat bar we had to place the bands over 25-pound plates so there was some tension on the bottom. (With a straight bar this would not be an issue). The percentages are a little lower because of the bands. We will still wave the percentages for three weeks (47-51-53 approximate).Warm-ups
Box squat-green bands: work up to 245 for 8x2. Used a medium stance for the first 6 sets then moved out wide for the last 2. Wore groove briefs.
Deadlifts-conventional: work up to 315x1 x6 sets
Glute ham raises: 3x12-15
45* Reverse hypers w/ strap: 400x15, 490x15 x 3 sets
Abs: overhead side bends (Cybex) 3x8/ 4, 6, 8 and Ab wheel rollouts 3x10 both supersetted with mini-band pull-aparts
H-bar pulldowns 3 sets light
The green or average bands apply approximately 190/ 135-pounds of tension at the top/ bottom of the lift respectively. They are choked around dumbbells at the bottom of the power rack.
Back on track,
Ed T.
Extra training
Saturday Sept. 5
Shoulder rehab/ prehab
Shoulder complex 1x
Wall ball 2x15 ea. direction
Core board pushups 4x20 (2 ea. way close/ wide)
S/S w/ wall slides 3x10-15
Assisted chinups 3x15-20
Face pulls 3x20 with straight bar pushdowns 4x20 with DB curls
Almost there,
Ed T.
Shoulder rehab/ prehab
Shoulder complex 1x
Wall ball 2x15 ea. direction
Core board pushups 4x20 (2 ea. way close/ wide)
S/S w/ wall slides 3x10-15
Assisted chinups 3x15-20
Face pulls 3x20 with straight bar pushdowns 4x20 with DB curls
Almost there,
Ed T.
ME Upper- Friday
ME Upper for Friday Sept. 4 w/ 4Board
Extended warmups adding some of the extra work I did in my second training last Monday
3-Board benchpress-wide grip: work up to 275 x3, 315 x1, 335 x1, 345 x1, 355 miss
Tate presses-inclined: 4x12-15/ 30, 40, 50, 60
Lat pulldowns 6x12-15/ 160, 170, 180, 190 using 3 different grips
Seated DB cleans: 2x20/ 30, 40
Hammer curls: 3x10/ 40, 50, 60
Walked in the afternoon
Still catching up,
Ed T.
Extended warmups adding some of the extra work I did in my second training last Monday
3-Board benchpress-wide grip: work up to 275 x3, 315 x1, 335 x1, 345 x1, 355 miss
Tate presses-inclined: 4x12-15/ 30, 40, 50, 60
Lat pulldowns 6x12-15/ 160, 170, 180, 190 using 3 different grips
Seated DB cleans: 2x20/ 30, 40
Hammer curls: 3x10/ 40, 50, 60
Walked in the afternoon
Still catching up,
Ed T.
Wednesday, September 2, 2009
Catching Up
I did not realize I was so far behind...The highlights of last week were a safety squat bar Good Morning w/ 405 and rack lockouts w/ 505. I have also been doing some rehab/ prehab work for my sore right shoulder. I try to alternate full range of motion upper body lifts with partial range of motion lifts on a biweekly basis. It has helped to keep me healthy. I tweaked my right shoulder a few weeks ago (that's about as technical a diagnosis as I can give) and full pressing since has given me fits.
Monday of this week was DE Upper (w/ the Old 4Board)
I skipped the DE work (w/ bands) doing more prehab stuff
Close grip reverse band press-purple bands: 315x3, 370x1, 300x5, x10
Blast strap push ups w/ feet up: 4x12-15 Supersetted with Chin-ups: 26 reps (4 sets)
Face pulls 3x20-30 very light weight
Reverse barbell curls 3x15
Abs
Monday PM training consisted of:
Shoulder complex 1x
Internal/ external rotation w/ ball on wall
Traction
Band pull aparts 5x20
S/S with Assisted dips 3x25
Pushdowns w/ mini band 100 reps
Zottman curls 3x30 seconds
Tuesday: pushed the Prowler 10x 30 yds w/ 140#
Wednesday w/ 4 Board
Warmups
Front squat light warmups
Deadlifts-sumo-on JumpStretch platform w/ doubled monster mini bands (approx. 120-140 pounds tension on the bottom and 260-280 on top) worked up to 225x1, 275x1, 295x1 couldn't lock out/ too slow off floor, 300 miss, 4Board worked up to 365x1 (!)
Barbell rows: 4x6/ 225, 275, 315, 340
Low cable rows: 3x12/ 200, 225, 250 w/ V-bar
45* reverse hyper w/ strap: 4x10-15/ 400, 600, 690 (2x15)
DB side bends: 3x10/ 90, 100, 110
Decline situps: 3x10/ 25, 35, 45
Too skinny for my own good,
Ed T.
Monday of this week was DE Upper (w/ the Old 4Board)
I skipped the DE work (w/ bands) doing more prehab stuff
Close grip reverse band press-purple bands: 315x3, 370x1, 300x5, x10
Blast strap push ups w/ feet up: 4x12-15 Supersetted with Chin-ups: 26 reps (4 sets)
Face pulls 3x20-30 very light weight
Reverse barbell curls 3x15
Abs
Monday PM training consisted of:
Shoulder complex 1x
Internal/ external rotation w/ ball on wall
Traction
Band pull aparts 5x20
S/S with Assisted dips 3x25
Pushdowns w/ mini band 100 reps
Zottman curls 3x30 seconds
Tuesday: pushed the Prowler 10x 30 yds w/ 140#
Wednesday w/ 4 Board
Warmups
Front squat light warmups
Deadlifts-sumo-on JumpStretch platform w/ doubled monster mini bands (approx. 120-140 pounds tension on the bottom and 260-280 on top) worked up to 225x1, 275x1, 295x1 couldn't lock out/ too slow off floor, 300 miss, 4Board worked up to 365x1 (!)
Barbell rows: 4x6/ 225, 275, 315, 340
Low cable rows: 3x12/ 200, 225, 250 w/ V-bar
45* reverse hyper w/ strap: 4x10-15/ 400, 600, 690 (2x15)
DB side bends: 3x10/ 90, 100, 110
Decline situps: 3x10/ 25, 35, 45
Too skinny for my own good,
Ed T.
Monday, August 24, 2009
Basketball Training XVIII - Big PR
Max Effort Upper Body for RE
Warm-ups
Benchpress-medium grip: work up to 95 x1, 105 x1, 115 x1 (PR), 120 x1 (PR!)
DB Floor press: 35 x15, 15
Chest supported rows 3x12/ 45 Supersetted with Face pulls (cybex) 4x15/ 4, 5, 5, 6
Plate pinch grip holds-for time: 10-pounds 3x 120, 45 (reverse plates), and 80 seconds
Decline crunches 3x15
Overhead crunches (cybex) 3x10/ 5.5, 6.5, 7.5 S/S w/ 45* back extensions 3x15
Front bridge 3x30 seconds (alternate leg up) last set 2 minutes
RE said she was getting stronger in the upper body lifts and today was proof. This was her last training for this summer (but tomorrow we run) and she made the most of it. It is a nice end to eight weeks of hard work. Her previous best was 105-pounds; making this a huge PR for her to take back to school. She was very happy with it. It is a good way to go out.
Go Crimson,
Ed T.
Warm-ups
Benchpress-medium grip: work up to 95 x1, 105 x1, 115 x1 (PR), 120 x1 (PR!)
DB Floor press: 35 x15, 15
Chest supported rows 3x12/ 45 Supersetted with Face pulls (cybex) 4x15/ 4, 5, 5, 6
Plate pinch grip holds-for time: 10-pounds 3x 120, 45 (reverse plates), and 80 seconds
Decline crunches 3x15
Overhead crunches (cybex) 3x10/ 5.5, 6.5, 7.5 S/S w/ 45* back extensions 3x15
Front bridge 3x30 seconds (alternate leg up) last set 2 minutes
RE said she was getting stronger in the upper body lifts and today was proof. This was her last training for this summer (but tomorrow we run) and she made the most of it. It is a nice end to eight weeks of hard work. Her previous best was 105-pounds; making this a huge PR for her to take back to school. She was very happy with it. It is a good way to go out.
Go Crimson,
Ed T.
ME Lower
ME Lower Monday Aug. 24 (w/ 4Board)
Warm-ups
Good mornings-safety squat bar-medium stance: work up to 275 x3, added belt 325 x1, 345 x1, 380 x1 (pr), 405 x1 (better yet!)
Glute ham raises-2d pin-weighted: 4x6/ 25, 35, 45, 45
Sled pulls (forward): 6 trips x (approximately) 60 yds. (3 plates x 2 trips, 4 plates x 4 trips)
DB shrugs: 4 x20, 100, 120, 140, 150
Straight leg situps-weighted: 45 x10 reps, 100 x10 reps (4 sets)
Training took a little longer than expected. Dragging the sled, etcetera outside took up a chunk of the time. And heavy sled pulling, by the way, sucks.
Never quit,
Ed T.
Warm-ups
Good mornings-safety squat bar-medium stance: work up to 275 x3, added belt 325 x1, 345 x1, 380 x1 (pr), 405 x1 (better yet!)
Glute ham raises-2d pin-weighted: 4x6/ 25, 35, 45, 45
Sled pulls (forward): 6 trips x (approximately) 60 yds. (3 plates x 2 trips, 4 plates x 4 trips)
DB shrugs: 4 x20, 100, 120, 140, 150
Straight leg situps-weighted: 45 x10 reps, 100 x10 reps (4 sets)
Training took a little longer than expected. Dragging the sled, etcetera outside took up a chunk of the time. And heavy sled pulling, by the way, sucks.
Never quit,
Ed T.
Extra workout
For Sunday August 23
DB shoulder complex 1x
Pull-aparts w/ mini band 3x15
Supersetted with Wall slides 2x10
Pushdowns w/ mini band 100 reps (1 set)
Inverted rows 3x10
Zottman curls for time 3x30 seconds
DB shoulder complex 1x
Pull-aparts w/ mini band 3x15
Supersetted with Wall slides 2x10
Pushdowns w/ mini band 100 reps (1 set)
Inverted rows 3x10
Zottman curls for time 3x30 seconds
Friday, August 21, 2009
Basketball Training XVII
ME Lower
Warm ups
Box jumps: 3x3 (24" box-approximately 70% of max box jump)
Hang cleans: 67x3, 89x3, 99x3, 109x2
Free squat: work up to 190x1 (PR!)
45* reverse hyper w/ straps: 4x6/ 90, 180, 230, 270 (PR!)
7 sprints w/ Prowler (low/ high handles) x 30 yds. w/ 90 pounds
What the hang cleans do not reflect is the three misses RE made before getting the 109. She is strong enough to pull the weight but doesn't "like" racking it. She will pull the bar high enough but it is a slow pull (not just because of the weight) so consequently she misses the lift. She asked to try it again. We made a few technical corrections and applied some "sports psychology" and she came back and made two very nice reps with it!
It is hard to miss a weight. Let alone three times. It is harder still to come back to that same weight (in the same training session) and succeed. Most people would walk away. Most people should. It says a lot about the toughness and courage of the lifter to come back and make the lift. It is difficult when something sticks in one's head and one must overcome that, as well as gravity. If one can persevere, one often finds that gravity is not as daunting as it appears to be.
RE followed up the cleans with a personal record in the squat with 190x1! She went on to hit 270 in the reverse hyper as well (another PR-watch out Mole!) to cap a very nice day. (The seven trips on the Prowler reflect the "free ride" she got for number eight; also known now as "Prowler Surfing". In which the trainer (me) does a sprint with the Prowler loaded with 90 pounds and one basketball player. Thankfully, I only had to do one of those!) Two big PRs today for RE.
It was a good day,
Ed T.
Warm ups
Box jumps: 3x3 (24" box-approximately 70% of max box jump)
Hang cleans: 67x3, 89x3, 99x3, 109x2
Free squat: work up to 190x1 (PR!)
45* reverse hyper w/ straps: 4x6/ 90, 180, 230, 270 (PR!)
7 sprints w/ Prowler (low/ high handles) x 30 yds. w/ 90 pounds
What the hang cleans do not reflect is the three misses RE made before getting the 109. She is strong enough to pull the weight but doesn't "like" racking it. She will pull the bar high enough but it is a slow pull (not just because of the weight) so consequently she misses the lift. She asked to try it again. We made a few technical corrections and applied some "sports psychology" and she came back and made two very nice reps with it!
It is hard to miss a weight. Let alone three times. It is harder still to come back to that same weight (in the same training session) and succeed. Most people would walk away. Most people should. It says a lot about the toughness and courage of the lifter to come back and make the lift. It is difficult when something sticks in one's head and one must overcome that, as well as gravity. If one can persevere, one often finds that gravity is not as daunting as it appears to be.
RE followed up the cleans with a personal record in the squat with 190x1! She went on to hit 270 in the reverse hyper as well (another PR-watch out Mole!) to cap a very nice day. (The seven trips on the Prowler reflect the "free ride" she got for number eight; also known now as "Prowler Surfing". In which the trainer (me) does a sprint with the Prowler loaded with 90 pounds and one basketball player. Thankfully, I only had to do one of those!) Two big PRs today for RE.
It was a good day,
Ed T.
DE Upper
Dynamic effort upper
Warmups
Benchpress-w/ mini-bands-3 grips: work up to 9x3/ 165 (approximately 50% of floor press 1RM).
Reverse band benchpress-purple (light) bands-close grip: 225x5, 275x5, 315x3, 365x3 (135 equals zero @ the chest)
Bar push-ups w/ feet up: 5x15 Supersetted w/ Chin-ups 5x5
Stay strong,
Ed T.
Warmups
Benchpress-w/ mini-bands-3 grips: work up to 9x3/ 165 (approximately 50% of floor press 1RM).
Reverse band benchpress-purple (light) bands-close grip: 225x5, 275x5, 315x3, 365x3 (135 equals zero @ the chest)
Bar push-ups w/ feet up: 5x15 Supersetted w/ Chin-ups 5x5
Stay strong,
Ed T.
Thursday, August 20, 2009
Basketball Training XVI
Wednesday August 19
Repetition Upper Body
Warmups
DB benchpress on stability ball: work up to 35 x15, x15, x19 (PR!)
Lat pulldowns w/ fat bar 4x8-12/ 60, 70, 80, 90 Supersetted w/ Rear delts (on pec deck) 4x8-12/ 40, 40, 50, 50
DB military press: 4x8-12/ 20, 25, 30 x7, 25 x11
DB curls 3x 8-10/ 12, 15, 15 Supersetted w/ Skull crunchers 4x10-15/ 20 (bar wt.)
Half Landmines: 3x8/ bar, 10, 10
Overhead side bends: 3x8/ 40, 50, 60 (cybex)
Bridge circut: 3x30 seconds ea.
RE brought in a friend of hers who plays her old position at her old high school (follow all that?); i.e. point guard. EU is a sophmore (also known as the Mute because she talks soooo much) and has done some prior weight training at the high school. She did well today and held her own. I purposely kept her volume of work down (compared to RE's) so as not to kill the girl the first time out. She has potential and perhaps we'll see more of her in the future. RE continued to impress the local gym rats with her (strong!) 35 x19 third set. One of them watched her bang the reps out and told her afterwards how "impressive" her latest feat of strength was. Indeed.
Getting strong(her),
Ed T.
Repetition Upper Body
Warmups
DB benchpress on stability ball: work up to 35 x15, x15, x19 (PR!)
Lat pulldowns w/ fat bar 4x8-12/ 60, 70, 80, 90 Supersetted w/ Rear delts (on pec deck) 4x8-12/ 40, 40, 50, 50
DB military press: 4x8-12/ 20, 25, 30 x7, 25 x11
DB curls 3x 8-10/ 12, 15, 15 Supersetted w/ Skull crunchers 4x10-15/ 20 (bar wt.)
Half Landmines: 3x8/ bar, 10, 10
Overhead side bends: 3x8/ 40, 50, 60 (cybex)
Bridge circut: 3x30 seconds ea.
RE brought in a friend of hers who plays her old position at her old high school (follow all that?); i.e. point guard. EU is a sophmore (also known as the Mute because she talks soooo much) and has done some prior weight training at the high school. She did well today and held her own. I purposely kept her volume of work down (compared to RE's) so as not to kill the girl the first time out. She has potential and perhaps we'll see more of her in the future. RE continued to impress the local gym rats with her (strong!) 35 x19 third set. One of them watched her bang the reps out and told her afterwards how "impressive" her latest feat of strength was. Indeed.
Getting strong(her),
Ed T.
DE Lower
Wednesday August 19, 2009
DE Lower
Warmups
Box squat w/ safety squat bar-box and 4 mats-w/ groove briefs-medium stance: work up to 8x2 w/ 305 (60%). Moved feet out wide for last 3 sets.
Speed pulls (deadlifts)-on Jump Stretch platform w/ mini-bands doubled-sumo stance: work up to 275 x1 x6 sets (30 seconds rest between sets)
Glute ham raises: 3x5/ 25-pound plate (all at 4th pin)
45* Reverse hyper w/ straps: 200x10, 400x10 x2 sets, 490x10 x 2 sets
Shrugs: 3x10/ 405, 495, 585
Bridge circut
For some reason this training seemed to take f-o-r-e-v-e-r!!!!! At any rate whatever the cause of the delay, it happened. The doubled mini-bands attached to the Jump Stretch platform provide approximately 100-pounds of tension at the bottom and 200-pounds at the top. They work in the same way as attaching the bands (or chains) to a barbell while squatting or benchpressing. But they add resistance to the bar at the bottom AND the top (unlike chains). They help accomodate resistance and create overspeed eccentrics (a stronger stretch reflex). I wore the groove briefs because my hips have been feeling "beat up" and I wanted to squat wider today and pull sumo-style for a change. I still plan on limiting the number of wide stance squats and pulls I do but I do not want to completely avoid them.
Walked in the evening.
On Thursday I pushed the Prowler (between raindrops) 8 trips w/ 140# for 30 yards (and walked in the morning).
Stay strong,
Ed T.
DE Lower
Warmups
Box squat w/ safety squat bar-box and 4 mats-w/ groove briefs-medium stance: work up to 8x2 w/ 305 (60%). Moved feet out wide for last 3 sets.
Speed pulls (deadlifts)-on Jump Stretch platform w/ mini-bands doubled-sumo stance: work up to 275 x1 x6 sets (30 seconds rest between sets)
Glute ham raises: 3x5/ 25-pound plate (all at 4th pin)
45* Reverse hyper w/ straps: 200x10, 400x10 x2 sets, 490x10 x 2 sets
Shrugs: 3x10/ 405, 495, 585
Bridge circut
For some reason this training seemed to take f-o-r-e-v-e-r!!!!! At any rate whatever the cause of the delay, it happened. The doubled mini-bands attached to the Jump Stretch platform provide approximately 100-pounds of tension at the bottom and 200-pounds at the top. They work in the same way as attaching the bands (or chains) to a barbell while squatting or benchpressing. But they add resistance to the bar at the bottom AND the top (unlike chains). They help accomodate resistance and create overspeed eccentrics (a stronger stretch reflex). I wore the groove briefs because my hips have been feeling "beat up" and I wanted to squat wider today and pull sumo-style for a change. I still plan on limiting the number of wide stance squats and pulls I do but I do not want to completely avoid them.
Walked in the evening.
On Thursday I pushed the Prowler (between raindrops) 8 trips w/ 140# for 30 yards (and walked in the morning).
Stay strong,
Ed T.
Tuesday, August 18, 2009
Extra workout
Lat pulldowns w/ the prison bar: 3x30 seconds/ 130, 140
Skull crunchers w/EZ bar: 4x30 seconds/ 20, 30 (bar weight) 2 close grip/ 2 medium/ 2 to forehead and 2 to throat
One-arm side raises (full ROM): 3x25
45 seconds rest between each set
Prowler 8 trips w/ 140#
Done with all of it in 35 minutes.
CDub came in and did ME Upper.
Warmups
Incline press close grip: work up to 95 x1, then 4x1 with 85
DB bench: 3x8-10/ 30 supersetted with Low pulley rows (cybex): 4x 8-10/ 45, 55, 60(2)
Prone trap extensions 3x12 S/S with Lying external rotation 3x12
Paloff press iso-hold 3x30 seconds per side
I had another female client in today who got a nice PR in the close grip incline (85). She has some health issues that can affect her training from time to time so it was good to see her do well. She has sticktoitiveness and has worked very hard over the past several months to get to where she is now.
Never quit,
Ed T.
Skull crunchers w/EZ bar: 4x30 seconds/ 20, 30 (bar weight) 2 close grip/ 2 medium/ 2 to forehead and 2 to throat
One-arm side raises (full ROM): 3x25
45 seconds rest between each set
Prowler 8 trips w/ 140#
Done with all of it in 35 minutes.
CDub came in and did ME Upper.
Warmups
Incline press close grip: work up to 95 x1, then 4x1 with 85
DB bench: 3x8-10/ 30 supersetted with Low pulley rows (cybex): 4x 8-10/ 45, 55, 60(2)
Prone trap extensions 3x12 S/S with Lying external rotation 3x12
Paloff press iso-hold 3x30 seconds per side
I had another female client in today who got a nice PR in the close grip incline (85). She has some health issues that can affect her training from time to time so it was good to see her do well. She has sticktoitiveness and has worked very hard over the past several months to get to where she is now.
Never quit,
Ed T.
Monday, August 17, 2009
Basketball Training XV
ME Upper
Warmups incl. shoulder complex
Incline close grip benchpress: work up to 85 x1, 100 x1, 102.5 x1 (2 NICE PRs for RE)
DB Floor press: 35 x15, 35 x17
Chest supported rows: 4x8-12/ 45, 55, 60, 60
Prone trap extensions: 3x12/ 3
Mini band bicep curls: 4 x 8-15
Wrist roller: 3x5 reps w/ 2.5
Decline reverse crunch 3x10, Overhead crunches 3x8-10/ 6, 7, 8 (Cybex), 45* back extensions 3x15 and Quad navel draws 3x8 (w/ 5 second hold)
RE got two nice PRs today with the incline press and the DB floor press for reps. She has just over a week before she heads back to school and is right where she needs to be training wise. Stay tuned. More to follow...
Get strong(er),
Ed T.
Warmups incl. shoulder complex
Incline close grip benchpress: work up to 85 x1, 100 x1, 102.5 x1 (2 NICE PRs for RE)
DB Floor press: 35 x15, 35 x17
Chest supported rows: 4x8-12/ 45, 55, 60, 60
Prone trap extensions: 3x12/ 3
Mini band bicep curls: 4 x 8-15
Wrist roller: 3x5 reps w/ 2.5
Decline reverse crunch 3x10, Overhead crunches 3x8-10/ 6, 7, 8 (Cybex), 45* back extensions 3x15 and Quad navel draws 3x8 (w/ 5 second hold)
RE got two nice PRs today with the incline press and the DB floor press for reps. She has just over a week before she heads back to school and is right where she needs to be training wise. Stay tuned. More to follow...
Get strong(er),
Ed T.
Accidental Training
(The following may or may not be true and was written for the entertainment of the reader, not to offend or insult anyone or any particuliar style of training. Enjoy.)
"Accidental Training" by Unknown (and with good reason)
"There are many methods of training; from Westside templates to Weider principals to Charles Poliquin to Arthur Jones and Heavy Duty and HIIT. One must look past the hype and examine the methodology for its merits and whether or not it withstands the application of science. Weightlifting is merely applied physics. Unfortunately, a lot of training programs are perpetuated upon a wanton audience by charlatans with a talent for marketing. Then, training becomes "working out" and the proponent is merely a better marketer. If the program can or cannot withstand the rigors of applied science do not matter as the effective hype pulls the heart strings of the ignorant masses and sales follow.
Recently, I came across a little known method of training while reading the collected works of Brookszinski and Malcolmovic. Lying in wait between the pages of a Western Soviet training manual written by Brookszinski, he explained the method of 'Accidental Training'. (Brookszinski, to the uniformed, was a champion Soviet lifter from Xenialamadadizsthan who trained with Alexeyev and immigrated to the United States when the USSR fell. He documented his experiences in a senior thesis for the University of Pittsburgh which became the basis for the manual, "Poculi a mi Dupe", which translates into English as "The Gut Buster".) Brookszinski explained the importance of having an open mind in the regulation of training and cited many influences in his programming. For example, he did not worry if there were 13 or 15 links of chain dangling from the bar onto the floor, he lifted the weight. He explained 'Accidental Training' as what resulted when one opens his mind to new ideas and through experimentation, conducted under rigorous NASA-like conditions, creates breakthroughs in strength. So, the lesson here would be to pay attention to details regulating the volume of training in particuliar to their application to feats of strength. Thus, one can discover 'Accidental Training' in their own regimine."
A-hem. Or one could define "accidental training" as I did Sunday. When I was working at the gym and Shawn and Malcolm came in to train ME Upper body and I joined them. I did not plan to train with them (or that day even, other than the "D&B barbell complex"). But due to my quick-wittedness I deduced that this was a perfect opportunity to get in some quality ME work. So I seized it and it went very well; thus accidental training...
ME Upper
The warmup consisted of reps with 135 on the bar continuously adding chains until their were 5 total sets (4 each side of 5/8" chain hanging from 1/2" helper chain and 1 "alternative lifestyle" smaller chain. Total chain weight was 214-pounds). I used a medium grip.
135x3, 185x1, 195x1, 205x1, 210 miss
Then moved to a wide grip and went off a 2-board: 210x1, 225 miss
Then took one set of 5/8" chains off each set and added weight. Still wide grip and off a 2-board: 225x1 (4 chains), 255x1 (3), 275x1 (2), 300x1 (1 "a-l" chain), 320x1 no chain, 340 miss
That's it. Supplemental and assistance work follows on Monday. Thanks to Shawn (and for calling the weights!) and Malcolm.
Lift strong(er),
Ed T.
"Accidental Training" by Unknown (and with good reason)
"There are many methods of training; from Westside templates to Weider principals to Charles Poliquin to Arthur Jones and Heavy Duty and HIIT. One must look past the hype and examine the methodology for its merits and whether or not it withstands the application of science. Weightlifting is merely applied physics. Unfortunately, a lot of training programs are perpetuated upon a wanton audience by charlatans with a talent for marketing. Then, training becomes "working out" and the proponent is merely a better marketer. If the program can or cannot withstand the rigors of applied science do not matter as the effective hype pulls the heart strings of the ignorant masses and sales follow.
Recently, I came across a little known method of training while reading the collected works of Brookszinski and Malcolmovic. Lying in wait between the pages of a Western Soviet training manual written by Brookszinski, he explained the method of 'Accidental Training'. (Brookszinski, to the uniformed, was a champion Soviet lifter from Xenialamadadizsthan who trained with Alexeyev and immigrated to the United States when the USSR fell. He documented his experiences in a senior thesis for the University of Pittsburgh which became the basis for the manual, "Poculi a mi Dupe", which translates into English as "The Gut Buster".) Brookszinski explained the importance of having an open mind in the regulation of training and cited many influences in his programming. For example, he did not worry if there were 13 or 15 links of chain dangling from the bar onto the floor, he lifted the weight. He explained 'Accidental Training' as what resulted when one opens his mind to new ideas and through experimentation, conducted under rigorous NASA-like conditions, creates breakthroughs in strength. So, the lesson here would be to pay attention to details regulating the volume of training in particuliar to their application to feats of strength. Thus, one can discover 'Accidental Training' in their own regimine."
A-hem. Or one could define "accidental training" as I did Sunday. When I was working at the gym and Shawn and Malcolm came in to train ME Upper body and I joined them. I did not plan to train with them (or that day even, other than the "D&B barbell complex"). But due to my quick-wittedness I deduced that this was a perfect opportunity to get in some quality ME work. So I seized it and it went very well; thus accidental training...
ME Upper
The warmup consisted of reps with 135 on the bar continuously adding chains until their were 5 total sets (4 each side of 5/8" chain hanging from 1/2" helper chain and 1 "alternative lifestyle" smaller chain. Total chain weight was 214-pounds). I used a medium grip.
135x3, 185x1, 195x1, 205x1, 210 miss
Then moved to a wide grip and went off a 2-board: 210x1, 225 miss
Then took one set of 5/8" chains off each set and added weight. Still wide grip and off a 2-board: 225x1 (4 chains), 255x1 (3), 275x1 (2), 300x1 (1 "a-l" chain), 320x1 no chain, 340 miss
That's it. Supplemental and assistance work follows on Monday. Thanks to Shawn (and for calling the weights!) and Malcolm.
Lift strong(er),
Ed T.
Friday, August 14, 2009
Basketball Training XIV
DE Lower (for AA)
AA had her last training with me today before she heads off to college. We did some different things working on technique mostly.
Warmups
Depth jumps: 3x3 off 18" box
Power shrugs: 4x3/ 67, 89, 109, 129
Push-press: 4x5, 4, 3, 2/ 65, 70, 75, 80
45* Reverse hyper: 4x12-15/ 110
Weighted stability ball crunches: 4x10-15/ 25 pounds
AA is a very strong athlete. She needs more "spring" as opposed to static strength. In high school she was a "4" (post-type player), probably in part because of her height, but in college will switch to a "3" guard. One of our goals was to increase the posterior chain strength which we did. And in so doing, she relayed to me that she found that she is able to move quicker and react quicker (especially on defense). So, in part the training has worked. Unfortunately, the time we had was limited so we were only able to make "so much" progress.
"Makin' 'em look bad: A reduex"
RE was also in the house today for a ME Lower training, which went well considering she was not feeling quite 100% today. A most amusing thing occurred when we went to do reverse hypers. The Mole was also present today and he happened to find himself at the reverse hyper at the same time as we did. I asked him if we could train with him on it. He said, well....So, I asked him how heavy are you going? He said I'm going to start with 90 pounds and I replied that's ok she can do more than that. (I didn't mean to sound like a smart-ass it just came out that way). So we worked in with him and he matched her pound for pound until there was 230 pounds on the RH. He did his set and said he was done. So, I asked RE what do you want and she replied, sweet as can be, add 20 (pounds) please. So, I did and she knocked out 6 easy reps! I was so proud. 4Board was observing the whole thing and said later, I didn't know what was going on but I knew something was (a true paid observer). He confirmed my sentiment when he said, I'd have torn both hammies off the bone before I walked away from that thing.
Never quit,
Ed T.
AA had her last training with me today before she heads off to college. We did some different things working on technique mostly.
Warmups
Depth jumps: 3x3 off 18" box
Power shrugs: 4x3/ 67, 89, 109, 129
Push-press: 4x5, 4, 3, 2/ 65, 70, 75, 80
45* Reverse hyper: 4x12-15/ 110
Weighted stability ball crunches: 4x10-15/ 25 pounds
AA is a very strong athlete. She needs more "spring" as opposed to static strength. In high school she was a "4" (post-type player), probably in part because of her height, but in college will switch to a "3" guard. One of our goals was to increase the posterior chain strength which we did. And in so doing, she relayed to me that she found that she is able to move quicker and react quicker (especially on defense). So, in part the training has worked. Unfortunately, the time we had was limited so we were only able to make "so much" progress.
"Makin' 'em look bad: A reduex"
RE was also in the house today for a ME Lower training, which went well considering she was not feeling quite 100% today. A most amusing thing occurred when we went to do reverse hypers. The Mole was also present today and he happened to find himself at the reverse hyper at the same time as we did. I asked him if we could train with him on it. He said, well....So, I asked him how heavy are you going? He said I'm going to start with 90 pounds and I replied that's ok she can do more than that. (I didn't mean to sound like a smart-ass it just came out that way). So we worked in with him and he matched her pound for pound until there was 230 pounds on the RH. He did his set and said he was done. So, I asked RE what do you want and she replied, sweet as can be, add 20 (pounds) please. So, I did and she knocked out 6 easy reps! I was so proud. 4Board was observing the whole thing and said later, I didn't know what was going on but I knew something was (a true paid observer). He confirmed my sentiment when he said, I'd have torn both hammies off the bone before I walked away from that thing.
Never quit,
Ed T.
ME Lower
Another two-parter today. I got the main lift and supplemental work done in the morning and took care of business and came back in the afternoon and finished the assistance work.
Part I
Warm-ups
Concentric Good Mornings w/ safety squat bar and pins set approximately waist level: worked up to 275 x1, 305 x1, 325 x1, 345 x1 and 365 x1 (a PR!)
45* Reverse hyper w/ straps: 290 x15, 380 x15, 470 x15x2 sets
Part II
Glute ham raises: bottom pin x15, 2d pin x10, 3d pin x10, 4th pin x10
Pulldowns w/ prison (fat) bar: 4x8-15/ 150, 170, 190, 210 then 130 x 30 seconds for 2 sets
"Gun show" (curls) 6 sets 2 exercises for 30 seconds per set (ugh) don't know why I did these just felt like it...
Abs
Looking back at my training logs since my diet began I have been able to steadily break PRs in lower body exerceises. In the upper body lifts, not so much. My weight is hovering right at 223-225. The weight loss seems to mainly "hurt" me in my upper body strength (loss of leverage?). If nothing else, I know where I have to put in my work. I just got a copy of Louis Simmons' latest book, "The Westside Benchpress Manual", which from what I have read so far is pretty good. I have gotten some good ideas from it. 4Board is starting to push me in the upper body stuff (and the lower too for that matter). One lesson I learned today was NOT to tell him what I did in the ME work before he lifts so as not to give him fuel for the fire. Us "old folks" must use every advantage to beat the young guys...
The hammer comes crushing,
Ed T.
Part I
Warm-ups
Concentric Good Mornings w/ safety squat bar and pins set approximately waist level: worked up to 275 x1, 305 x1, 325 x1, 345 x1 and 365 x1 (a PR!)
45* Reverse hyper w/ straps: 290 x15, 380 x15, 470 x15x2 sets
Part II
Glute ham raises: bottom pin x15, 2d pin x10, 3d pin x10, 4th pin x10
Pulldowns w/ prison (fat) bar: 4x8-15/ 150, 170, 190, 210 then 130 x 30 seconds for 2 sets
"Gun show" (curls) 6 sets 2 exercises for 30 seconds per set (ugh) don't know why I did these just felt like it...
Abs
Looking back at my training logs since my diet began I have been able to steadily break PRs in lower body exerceises. In the upper body lifts, not so much. My weight is hovering right at 223-225. The weight loss seems to mainly "hurt" me in my upper body strength (loss of leverage?). If nothing else, I know where I have to put in my work. I just got a copy of Louis Simmons' latest book, "The Westside Benchpress Manual", which from what I have read so far is pretty good. I have gotten some good ideas from it. 4Board is starting to push me in the upper body stuff (and the lower too for that matter). One lesson I learned today was NOT to tell him what I did in the ME work before he lifts so as not to give him fuel for the fire. Us "old folks" must use every advantage to beat the young guys...
The hammer comes crushing,
Ed T.
Wednesday, August 12, 2009
DE Upper (for me)
Warm-ups
Benchpress-3 grips: work up to 9x3/ 185 (5 sets) and 205 (4 sets)
Rack lockouts- 13 holes showing-medium grip: 5x3/ 315, 365, 405, 440, 460
DB incline press: 4x12/ 55, 65, 75, 85 x10
Chest supported rows w/ v-grip: 4x10-15/ 90, 135, 170, 90x20
Supersetted w/ Face pulls (w/ pause): 3x15/ 90, 110, 120, 60 x24
DB front raises: 3x10/ 30, 40, 45
Straight leg situps: 3x15/ 45 pounds
Overhead side bends: 3x10/ 50, 60, 70
Walked in PM
Never give up,
Ed T.
Benchpress-3 grips: work up to 9x3/ 185 (5 sets) and 205 (4 sets)
Rack lockouts- 13 holes showing-medium grip: 5x3/ 315, 365, 405, 440, 460
DB incline press: 4x12/ 55, 65, 75, 85 x10
Chest supported rows w/ v-grip: 4x10-15/ 90, 135, 170, 90x20
Supersetted w/ Face pulls (w/ pause): 3x15/ 90, 110, 120, 60 x24
DB front raises: 3x10/ 30, 40, 45
Straight leg situps: 3x15/ 45 pounds
Overhead side bends: 3x10/ 50, 60, 70
Walked in PM
Never give up,
Ed T.
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