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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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

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.

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.

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.

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.