Team 1-0-7

[AJL11]

ME Bench, Or: How I learned the physical needs and limitations of a 7' wingspan




Ohh Ok, Big Tall Ox

[WillNoble]

Ohh Ok, Big Tall Ox

hahaha yeah, at least I dont refer to myself as the "Hardest working man" in powerlifting.

I just whine about long appendages

[Brad08]

I'm just gonna ignore that.

[WillNoble]

I'm just gonna ignore that.

damn and I thought I wouldve gotten AT LEAST 37 troll responses by now

[=Travis=]

damn and I thought I wouldve gotten AT LEAST 37 troll responses by now

Well, Adam pretty much summed it up and took away our thunder.

[WillNoble]

I just whine about long appendages



I was more referring to this, Travis

[Reko]

I just whine about long appendages

I'm sure Julie doesn't whine about your long appendages...

[=Travis=]

I was more referring to this, Travis

Damn, I am slow today. You are right, we totally missed it.

[WillNoble]

also forgot


1000 get!

[WillNoble]

Late night extra work

-DB Incline

up to 4 x 8 80lbs.

-Incline Tate Press (damn these were taxing for some reason)

4 x 10

-Lat Pulldowns

4 x 10 stack

- Tricep Pressdown

8 x 12

- Machine Dips

4 x 20

-Face Pulls

4 x 20

-DB Hammers

4 x 10



A surprisingly high number of attractive young women at 24hr fitness at midnight... :hump:

[WillNoble]

05/20/09

ME Bench "Deload"

Mark and I were the only ones into our recently flooded gym

I decided to do his higher volume raw work as sort of a deload, will get in acc and extra bench rep work wither late tonight or early tomorrow


Bench:

Bar x a ton
Bar x a ton
135 x 20
135 x 20
185 x 15
225 x 12
255 x 8
275 x 5
275 x 5
305 x 3
305 x 3
305 x 3


Then did assisted negatives (I slowly lowered weight to my chest focusing on form, and then had assistance off of my chest for the full range of the motion)

up to 405 x 1

[WillNoble]

Holy Shhittttt

IK8Wm0BiYMo



2 comments... LOL at the final line, and I wonder if they can jack that shirt up a little more...

[WillNoble]

Couldn't sleep so I went to the gym and annihilated my legs in a very Jay Cutler fashion...


Workout Consisted of:

-Hack Squats up to 5 x 5

-Power Squat up to 5 x 5

-Leg Press 10 x 10

-Leg Ext 5 x 20

-Leg Curl 5 x 20

-OLY Squat... Very low weight (185) shut it down as I started feeling it in my back... 3 x 10


-Calf Raise 5 x 20

-about 7 different ab movements

-about 5 different bicep movements

-Finished with 15 min. on the rowing machine



now Im drinking a shake and trolling Drudgereport.com

[WillNoble]

Happy work at a casual pace friday yall

[=Travis=]

That looks like a lot of work

[WillNoble]

That looks like a lot of work

yeah, it was done out of inability to sleep, I uploaded some simpsons and metalocalypse episodes to my ipod, and watched them as I trained. made for a fun gym trip

[=Travis=]

yeah, it was done out of inability to sleep, I uploaded some simpsons and metalocalypse episodes to my ipod, and watched them as I trained. made for a fun gym trip

LOL - I was getting ready to step under the bar monday and I looked at Reko and said "Is this Dethklok playing?" It was.

[WillNoble]

LOL - I was getting ready to step under the bar monday and I looked at Reko and said "Is this Dethklok playing?" It was.



Love em or hate em, the Dethalbum was a very solid album. Even more awesome was the fact that it was only 2 guys that made the album...

[Ben Moore]

Holy Shhittttt

IK8Wm0BiYMo



2 comments... LOL at the final line, and I wonder if they can jack that shirt up a little more...

Good Lord

[WillNoble]

Another sick ST vid...


@1:45 Shhhhhhhhhhhhhhhiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii-


xLU9LNGOEBs

[Ben Moore]

Another sick ST vid...


@1:45 Shhhhhhhhhhhhhhhiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii-


xLU9LNGOEBs

Since it's the only thing I can focus on right now - thinking about boards in the shirts more often

[WillNoble]

Since it's the only thing I can focus on right now - thinking about boards in the shirts more often

/agree

[WillNoble]

Since it's the only thing I can focus on right now - thinking about boards in the shirts more often

Seems thats what Big Iron does the majority of the time

[WillNoble]

Saturday DE Bench Day


Today was a ghost town at 1-0-7 with the holiday weekend. Mark and I were the only ones there and made it a quick one. Much booze to be drank after training so I needed it to be quick.




Bench Warmup

bar x 30
bar x 30
135 x 20
135 x 20
185 x 20
225 x 15


DE Bench (all sets w/ Doubled Mini's)

4 x 3 @ 185lbs.
4 x 3 @ 205lbs.
4 x 3 @ 225lbs. (these were a bit too slow, but I did em anyway...f**k it)


-Old School WSB Rack Lock-outs

up to 585 x 1

-JS Band Tri Pressdown (Strong Blue)

5 x 12

-JS Band Lat Pulldown (Strong Blue)

6 x 20



done...



vids a lil later

[Reko]

Good lord....
I third the boards + shirt. I need to get that rage X going again.

[WillNoble]

Good lord....
I third the boards + shirt. I need to get that rage X going again.

indeed you do.

What an odd group of Shirts

Katana for Mark
Rage-X for you
Phenom for me
and Apex for Ben

[Reko]

indeed you do.

What an odd group of Shirts

Katana for Mark
Rage-X for you
Phenom for me
and Apex for Ben

Is he gonna stick with that or work with the Metal shirt?

[WillNoble]

dunno... I dont think he knows either.


Maybe he will go USAPL and prove all of us wrong...

[Reko]

dunno... I dont think he knows either.


Maybe he will go USAPL and prove all of us wrong...

Is that allowed in 1-0-7??

[WillNoble]

Is that allowed in 1-0-7??

no...


God No...



I did a USAPL meet once...also did a NASA meet once......


/fail

[KarstenDD]

no...


God No...



I did a USAPL meet once...also did a NASA meet once......


/fail


http://i481.photobucket.com/albums/rr177/BoogienightsDD/flannelwill.jpg

[WillNoble]

http://i481.photobucket.com/albums/rr177/BoogienightsDD/flannelwill.jpg

hahahaha, I may have been skinny prior to college, but no way in hell was I that skinny

[KarstenDD]

hahahaha, I may have been skinny prior to college, but no way in hell was I that skinny

Doing an astronaut meet is that gay though.

[WillNoble]

yeah that was the meet where they told me that a 50lb. jump in weight was "unsafe" and "20lb. jumps is all we allow" Then I saw the POWER CURL comp......... HAHAHAHAHAHAHAHAHAHHA

[WillNoble]

Skinny Will was Skinny in High School.

Was about 240 in this pic:

http://img259.imageshack.us/img259/1527/skinnyass1nl4.jpg

[WillNoble]

vids from today



71yWd2UGRs0


IydJPSM5MKM


8pfGmBDGS5Y

[Reko]

nice vids man. is that a new bench?

[WillNoble]

Yeah Mark brought it down, he scored it off the net (like the 763 Bench Shirts he owns) for like 40$

[Ben Moore]

Yeah Mark called and asked if he could get us a new flat bench for the cage.

And no USGAYPL meets for me thanks. Might take Adam down to the state fair slp meet to get his feet wet though

[WillNoble]

Yeah Mark called and asked if he could get us a new flat bench for the cage.

And no USGAYPL meets for me thanks. Might take Adam down to the state fair slp meet to get his feet wet though

That would be enjoyable

[Dingus]

yeah mark called and asked if he could get us a new flat bench for the cage.

And no usgaypl meets for me thanks. Might take adam down to the state fair slp meet to get his feet wet though

hate speech hate speech hate speech!!!

[WillNoble]

hate speech hate speech hate speech!!!

awwwwww



someone needs a cookie

[Ben Moore]

Yep...

[Dingus]

I would love a cookie!

[=Travis=]

Will, what with the new sig? 294 lbs? WTF? Whatever happened to 107 Barbell - Bigger Fatter Stronger? First we got Shawn dropping weight, then Brad dips below the man line, Ben is all about wanting to slim down and now you leave me as the only fatass over 300. All you skinny people can bite my fat ass.

[WillNoble]

Will, what with the new sig? 294 lbs? WTF? Whatever happened to 107 Barbell - Bigger Fatter Stronger? First we got Shawn dropping weight, then Brad dips below the man line, Ben is all about wanting to slim down and now you leave me as the only fatass over 300. All you skinny people can bite my fat ass.

yeah...

Jamie Hale referred to me as "The Fatass" all last weekend and my ego got bruised. I need to drop down to around 285 for a while and then build back up to 300

[=Travis=]

To be honest, I've been thinking of dropping down to 300 or below. Sitting at 322 now.

[WillNoble]

Reko summed it up pretty well for this mornings training:


ME
bench

nothing really major going on, Mark hit an easy 445 full range in a single ply F6, and is bringing me down a Katana try try out. The gym is chock full of Mildew, there shall be much febreeze on everything

[Ben Moore]

Sorry again for missing - we need to get that text chain going again lol.

[Dingus]

Reko summed it up pretty well for this mornings training:



nothing really major going on, Mark hit an easy 445 full range in a single ply F6, and is bringing me down a Katana try try out. The gym is chock full of Mildew, there shall be much febreeze on everything

They make a spray for Mildew that we used on tent tops that were folded wet at work. It works pretty well, I forget what its called but if you I'm sure you can find something like it that will help eliminate the mildew.

[WillNoble]

So after a 2.5 week absence (Birthday in Illinois, Moving my Fiancee to Kc, and Alcohol) I finally got back into the gym yesterday, and I must say it felt GREAT

Ive been working on really dialing in my PL Upper, BB lower routine and I think Ive got my template pretty well dialed in.

So as Ive said in the past, my lower days will be not much to write home about, as most of it will be straight out of the realm of Arnold, but do not make my back hurt...

Leg Press 4 x 12

Machine Hack Squat 4 x 10

Leg Extension 4 x 12

Lying Hamstring Curls 4 x 10

Seated Calf Raise 4 x 25

Standing Calf Raise 4 x 20

Standing BB Curls 4 x 10

Standing DB Curls 4 x 10

Hammer Curls 4 x 10




GPP Will be tonight, if my plans permit it

[Ben Moore]

Give me a call if you want to head over to do prowler at the gym around 8. I'll be heading down.

[WillNoble]

Have had a family emergency and missed benching this morning due to it, the fiance is flying out today and Im leaving out Friday

Will bench tonight at 7:30p, if anyone wants to join in

[Ben Moore]

http://kansascity.craigslist.org/spo/1226706269.html

[WillNoble]

man thats a hike to coach 7th graders...

[=Travis=]

man thats a hike to coach 7th graders...

I took that hike on mondays mornings to get to 107 at 5am to squat.


Now, if some squatting takes place at night at 107, I may start taking that hike again.

[Ben Moore]

We've all but given up mornings. What time would you want to come out Monday evenings?

[Reko]

We've all but given up mornings. What time would you want to come out Monday evenings?

This. August 1st came in June.

[=Travis=]

I could be there from work by about 5

[Reko]

I think Will and I are going to start a 630 session in the afternoon if that works still

[Ben Moore]

I think Will and I are going to start a 630 session in the afternoon if that works still

and me!!! If I know it's set then I'll make sure it happens.

[WillNoble]

Indeed, I should be able to make that time with little issue, unless work changes to a 6:30 quitting time, at which point I'll be there at 6:40

[WillNoble]

ME Upper

-Floor Press (on Foam) up to 4 sets of 315 x 1. For whatever reason I almost threw the 3rd rep thru the ceiling, whereas the others were pretty much grinders

-Fat Bar JM press: barx10,
95 x 10,
135 x 10,
135 x 10

-Sled face pulls, 1 plates x 120 yards... man 360 ft. trips make for an unbelievable back pump

[WillNoble]

tonight is going to be hellish at 1-0-7... GPP, Rep lower and 105 heat index in a non climate controlled metal box


AWESOME! :cry:

[WillNoble]

Lower rep workout...

All were done outside in the sun to ensure maximal sweatiness(heat index was over 105 in KC today), and to stay out of Reko and Ben's way as they were doing some real work... Also drank a gallon of water during the duration

Conv. Deadlifts

5 x 20

OH Squats

4 x 6

Coleman BB Lunges (got a sweet ass cramp from these)

4 x 10 per leg

DB curls

3 x 10

Ab Pulldowns

2 x 20-ish


Felt amazing after the workout, felt like leaving football practice. Went and got in the pool afterwords, it was awesome, quite a bit of talent... including the 3 hooters girls that live in my complex...

Am going to try and run stadiums tomorrow with Ben and then get more ab and bicep work and get some good static stretching after.

[WillNoble]

369 days til the wedding, gotta get my weight in check

[slashkills]

whats your ideal weight?

[Ben Moore]

whats your ideal weight?
In reference to 1-0-7 or his delusions?

[WillNoble]

whats your ideal weight?


In reference to 1-0-7 or his delusions?

hahaha,

Ideally 250-260 for the wedding, then a sprint back to 295

[Ben Moore]

This could make for a fun Fall bbq - we need some of these...

http://www.fan-brands.com/

[WillNoble]

This could make for a fun Fall bbq - we need some of these...

http://www.fan-brands.com/

as long as they dont have the U of Fail at Knoxville

[FFHill]

LOL! U of Fail... that's great.

[WillNoble]

LOL! U of Fail... that's great.

yup, it is

http://images.dailyradar.com/media/uploads/ballhype/story_large/2008/11/09/warddobbsvsvols.jpg

[Ben Moore]

Fawker

[Reko]

triple digits this weekend for the temp alone...

at least where I'll be. I'm sure its gonna be just as nasty up here. I may not have a choice on cutting this summer lol.

[WillNoble]

Ouch... Enjoy that Sun burn...

[Ben Moore]

http://l.yimg.com/a/p/sp/tools/med/2009/06/ipt/1245737424.jpg

Wow, that stadium is nuts...

[Brad08]

I think Will and I are going to start a 630 session in the afternoon if that works still

:hello:

[KarstenDD]

LOL! U of Fail... that's great.

Whoa, slow down. Like Ohio State. Speed Equals Championships.

[FFHill]

Whoa, slow down. Like Ohio State. Speed Equals Championships.

Well, I suppose yer right. :evillaugh:

http://m.b5z.net/i/u/10030383/i//utahalabamarecap.jpg

[Ben Moore]

:hello:

Come on out man.

[WillNoble]

Well, I suppose yer right.

Indeed we are:

http://pbrown16.files.wordpress.com/2008/08/lsu-vs-ohio-state.jpg

http://i.a.cnn.net/si/2007/writers/bill_syken/04/05/scorecard.daily/p1_smith.jpg

http://z.about.com/d/collegefootball/1/0/u/-/-/-/OSU-SC02.jpg

A little info on the 3rd pic, that was taken after USC beat OSU in back to back bowls...

[KarstenDD]

Hey guiz! Florida is going down!
http://i481.photobucket.com/albums/rr177/BoogienightsDD/BUCKEYEslowpoke-1.gif

[FFHill]

Indeed we are

Those pictures made me cry.


Hey guiz! Florida is going down!

They'll be tough to beat this year!

[WillNoble]

A truly fail night of benching for me at 1-0-7

Wed 6/23/09: ME bench


Bar x 20
Bar x 20

Add 90 lbs chains

Bar x 15
135 x 10
135 x 10
185 x 8
225 x 3
245 x 1
255 x 1 (a little help thru the sticking point, but ground it out)
275 x miss
255 x miss (stalled off the chest, Had alot of help from Reko on trying for good feet placement/set up)

Fat Bar JM Press

bar x 10
95 x 10
135 x 10
135 x 10
135 x 10

Face Pulls (3 sec pause)

4 x 20

Band Assisted D-Ring Pullups

4 x 12


All in all a very shi**y evening, I was not pleased...


In other news, Geaux Tigers

[WillNoble]

Didnt really train this weekend, as I went up to Chicago to see one of my best friends who just moved back from 2 years in New Zealand.


pic of this weekends "training"


http://img137.imageshack.us/img137/4334/13xf5.jpg




Wow, was going back thru my log and found this gem...

Hard to believe a year later Im got engaged to this woman. My how time flies.

[Travis Bell]

When are you gettin married Will? I think you told me but I forgot

[WillNoble]

A year from Friday

[=Travis=]

Wow, was going back thru my log and found this gem...

Hard to believe a year later Im got engaged to this woman. My how time flies.

No ****, what was she thinking?

[Brad08]

Congrats on landing such a nice lookin' gal there, Will.

is she blind?

[WillNoble]

is she blind?

My dad asks me that regularly...

[WillNoble]

Ran stadiums with Brad08 today...

Ran a warmup lap (400m)

4 sets of runs ~90-180 sec. rest between, and shouldered a 80lb. sandbag for sets in between each run.


Big ups to Brad, he's is phenomenal shape... That guy is no joke

next week will do 5 sets, 6 the next week, 7 the next etc. etc.

[WillNoble]

Strongly debating on getting Rick Hussey to set up my training... My bench is really terrible and I need all the help I can get.

[Ben Moore]

Ran stadiums with Brad08 today...

Ran a warmup lap (400m)

4 sets of runs ~90-180 sec. rest between, and shouldered a 80lb. sandbag for sets in between each run.


Big ups to Brad, he's is phenomenal shape... That guy is no joke

next week will do 5 sets, 6 the next week, 7 the next etc. etc.

Nice work - sorry I had to miss.

[WillNoble]

Nice work - sorry I had to miss.

No worries my brother

Family > GPP

[Ben Moore]

I did sweat my nuts off mowing the back yard...

[WillNoble]

you should do mower sprints, LOL

[=Travis=]

I consider mowing my grass as cardio

[Brad08]

That reminds me of an episode of that Bam Margera show where his fatass father Phil is supposed to lose weight and he's riding around on his riding lawnmower as cardio. He kinda pats his fat stomach as he's going downhill and says to the camera, "Good muscles, good muscles."

[Ditka2008]

Nice work fella's.

Brad, I thought you still got winded walking stairs....lieorz!!!!

[=Travis=]

Nice work fella's.

Brad, I thought you still got winded walking stairs....lieorz!!!!

He does

[WillNoble]

Saturday Speed Bench and GPP

Fat Bar DE Bench

bar x 10
bar x 10
95 x 10
135 x 10

add 90lbs. chains

135 x 4 x 3
155 x 4 x 3

Schwarzenegger DBs

8x10

Face Pull Sled drag

1 trip (360ft.)

Med Ball Throws

2 trips (360 ft.) no rest

[WillNoble]

going to start adding in weighted ankle walks at work...I have a set of 20lb. ankle weights (well 20 per ankle). I walk a ton at work so Im going to use these to maybe help in tractioning my back, as Louie prescribes...

Will keep yall informed...

Belt squats and OH Squats in aboot an hour

[WillNoble]

Sunday Extra Work

-Belt squats, up to 250lbs. x 6

-OH Squats

bar x 20
95 x 10
135 x 6

add chains

1 x 2


JS Band Abs

3 x 20



done, was good to see mark again, hadnt seen that old strong bastard in a while. More work tomorrow, and stadiums tuesday

[WillNoble]

3OvhtordHAQ

OFfdbFW9DJU

[Brad08]

That's ****ing awesome!

good shyte!

You guys that bench a lot could probably really benefit from OHS and various things like that to keep your shoulders mobile and flexible.

[WillNoble]

Yeah those things were no joke, I think the weight we used was a bit much, but they do have promise

[Brad08]

Your depth and lower back position was surprisingly pretty solid on those. Since you don't do them much (ever?), I thought your low back might be all over the place.

[WillNoble]

thats about my 4th time doing them ever, 3rd time with weight (1st time was with a broom handle and a 1" mat under my toes)

[WillNoble]

From last night:

ME Bench

worked up to a 315 x grinder

add one board

315 x 1 x 2


finished with:

JM Press 4 x 15 135lbs.

Paused Face Pulls 5 x 20




Starting my new phase in 2 weeks... Wish me luck in Omaha

[WillNoble]

My internet at the house has slowed to dial-up pace for some reason (Im going to switch subscribers) and am relegated to work usage which has been minimal as of late... so here is my log from last night:


Monday 7/6/09: GPP

Barbell GM's

4 x 10

45 Hypers

4 x 12

Belt Squats

4 x 12

Prowler
8 x 35 yds

2 unloaded

4 w/ 1 plate and heavy prowler

2 w/ 2 plates and heavy prowler


The concrete we're running on is like velcro for the bottom of the prowler, and 2 plates feels like 6-8 on smooth concrete... UNREAL

[Ben Moore]

The concrete we're running on is like velcro for the bottom of the prowler, and 2 plates feels like 6-8 on smooth concrete... UNREAL

True statement is true

[Brad08]

We need to hit those stadium stairs this week, brudda.

[Ditka2008]

We need to hit those stadium stairs this week, brudda.

Let me know when you fellers are goin.

[Brad08]

Let me know when you fellers are goin.

PM me your cell & I can text ya

[WillNoble]

Been without Internet for a week and in KY atm...

Wednesdays workout:

Floor Press:

up to 325 x 1

then 225 floor repout for 16 reps


Panora Pressdowns

4 x 10

Dizenzio Rows

4 x 10

Shrugs

4 x 30

Db Cleans

4 x 10