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As I Am
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- Dec 2000
- Location
- Baltimore, MD, USA
- Posts
- 8,669
8/9 ME squat
good moring squat
45x5
135x4
185x3
225x3
245x1
280x1 PR
285x miss
good mornings
3x8 @ 135
1 leg squats
2x15
Crunch
3x25
Adductors
3x20Squats work better than supplements.
"You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
"You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
I has a blog.
I has a facebook.
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As I Am
- Join Date
- Dec 2000
- Location
- Baltimore, MD, USA
- Posts
- 8,669
Skipped my ME bench workout Sunday - needed to sleep in and had to go to my nephew's 3rd b-day party.
Went to a BBing contest on saturday (helped out the promoter, who is a bud from another board.)
Kinda fun. Excellent people watching.Squats work better than supplements.
"You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
"You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
I has a blog.
I has a facebook.
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As I Am
- Join Date
- Dec 2000
- Location
- Baltimore, MD, USA
- Posts
- 8,669
8/13 DE Squat
Box squat
8x2 @ 265
This was pretty heavy, speed suffered a bit.. I think I'll knock it back down to 245 next week, and wave back up in 5 pound increments for the 3 weeks prior to the meet.
Sumo deads (speed)
135x5
225x3
275x6x1
Took 30 seconds between singles.
SLDL
135x8
225x8
275x5, 4, 4
Hypers
+35x8, 8, 8, 8
Pull down abs
150x20, 20Squats work better than supplements.
"You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
"You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
I has a blog.
I has a facebook.
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As I Am
- Join Date
- Dec 2000
- Location
- Baltimore, MD, USA
- Posts
- 8,669
8/15 DE bench
Bench press
8x3 @ 175 speed good. 3 grips
245x1, 265x1. They went up without too much strain, but speed sucked.
Close grips
135x12
195x5
205x5 PR
210x5 PR
Rev grip pressdowns
80x15
100x15
120x3x12
Chins
10, 5, 4
DB Cleans
15x15
25x3x12
Hammer curls
Drop set
40x4, 20x8, 10x8Squats work better than supplements.
"You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
"You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
I has a blog.
I has a facebook.
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As I Am
- Join Date
- Dec 2000
- Location
- Baltimore, MD, USA
- Posts
- 8,669
8/16 ME Squat
Cambered bar squats
45x8
95x8
135x5
185x3
225x3
275x1
295x1
305x1
315x1
335xmiss
Good mornings
3x8 @ 145
Pull thrus
3x12
leg raises
3x20Squats work better than supplements.
"You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
"You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
I has a blog.
I has a facebook.
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Jack's Utter Surprise
- Join Date
- Aug 2002
- Location
- Chico
- Posts
- 3,691
When doing your dynamic work, ala speed bench, are you locking each rep out or is the main focus of the dynamic work simply to get the weight off your chest as explosively as possible? Sorry if this isn't the place to be asking.
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As I Am
- Join Date
- Dec 2000
- Location
- Baltimore, MD, USA
- Posts
- 8,669
It's the right place.
Every rep is full ROM, so yes, I lock them out.Squats work better than supplements.
"You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
"You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
I has a blog.
I has a facebook.
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Administrator
- Join Date
- Jan 2001
- Location
- Charlottesville, VA
- Posts
- 12,281
Ok, so how are the results on this program? Have you compared any major lifts in order to judge progress?
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As I Am
- Join Date
- Dec 2000
- Location
- Baltimore, MD, USA
- Posts
- 8,669
You have excellent timing.
I'm testing them on my next ME days.
I was going to do a meet in early Sept, but the timing (as usual) is terrible. It's the weekend before both my wife and I have to do business travel... and she can't go. (she'll have too much stuff to get in line before she leaves). I'm not doing my first meet without my wife being able to watch.
There is one coming in Oct I might do, although I don't know how far away it is... and I heard there might be one in Dec near me... otherwise, I'll have to hold off 'till next Feb (there is usually a meet in MD every Feb)
Anyway, since I'm not doing the Sept meet, it's time to test.
I'm pretty confident I got it right this time around.. The heavy sets I've been doing after speed work have felt pretty easy for the most part, so I think I'll be pleased.Squats work better than supplements.
"You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
"You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
I has a blog.
I has a facebook.
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As I Am
- Join Date
- Dec 2000
- Location
- Baltimore, MD, USA
- Posts
- 8,669
ME Bench
Close Grip Bench
45x10
95x8
135x5
185x3
225x3
245x1
255x1
265x1
275x miss. Damn.
Flat DB press
100's x 5, 5, 3
Rope pressdown
110x 15, 12, 10, 7, 6
Hammer iso Row
90x10
180x 10, 8, 8, 7
Hammer BNP
3x12 @ 90
Hammer curl
3x15 @ 15
Biceps tendonitis was getting to me.
Close grip Pr is 265x1, I really thought i had the 275. 265 went up easy, but the 275 moved about an inch off my chest.Squats work better than supplements.
"You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
"You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
I has a blog.
I has a facebook.
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As I Am
- Join Date
- Dec 2000
- Location
- Baltimore, MD, USA
- Posts
- 8,669
8/27 Bench
Gonna swicht to a more traditional periodized routine for a while. Train 3x a week instead of 4.
Tested Bench press, and found some set points for the rest of bench/push day.
Bench press
45x8
135x5
185x3
225x1
245x1
Then:
275x1
290x1 PR
300x miss.
We'll take that. Last bench PR was 275, with misses at 285. 15 pounds in about 8 weeks ain't too shabby. The 300 got stuck about an 8th of an inch off my chest.
This was done in a power rack, with a pause at the bottom. No lift off.
Incline DB press
2x12 @ 70
Standing OH BB press
45x12
95x 8, 8
My shoulders get totally shot by benching.
Lateral raise
20x12, 12
Lying DB ext
20x15
25x12, 12
That's it.
Next week add in a set of flyes, and maybe another tricep lift.
Thursday, I squat.Squats work better than supplements.
"You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
"You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
I has a blog.
I has a facebook.
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Blue Collar Barbell
- Join Date
- Jan 2001
- Location
- LI,NY
- Posts
- 8,979
Nice benching pops!
Best Meet Lifts(Raw):
@165- 430(w/wraps) SQ 260 BE 560 DL.....1250 total
@181- 470(w/wraps) SQ 285 BE 565 DL.....1320 total
Best Meet Lifts(Multi-ply):
@148- 575 SQ 315 BE 515 DL.....1400 total
@165- 680 SQ 380 BE 540 DL.....1555 total
@181- 700 SQ 375 BE 535 DL.....1605 total
Best Gym Lifts(Raw)
455(w/wraps) SQ 275 BE 545 DL
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Administrator
- Join Date
- Jan 2001
- Location
- Charlottesville, VA
- Posts
- 12,281
Good job Paul.
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As I Am
- Join Date
- Dec 2000
- Location
- Baltimore, MD, USA
- Posts
- 8,669
Thanks!
It was tough fitting my walker into the power rack, but I did it.
I was going to squat tonight, but I was at an installation all day at Camden Yards. My diet today has consited of a MetRX before I left, 3 slices of pizza, 2 Diet cokes, a regular coke, and a Snickers bar.
I'm so dehydrated I'm dusty.
So, I just got home, checked e-mail, etc... and I think I'll pend the squat max for tomorrow.Squats work better than supplements.
"You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
"You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
I has a blog.
I has a facebook.
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As I Am
- Join Date
- Dec 2000
- Location
- Baltimore, MD, USA
- Posts
- 8,669
Sat, Aug 31.
Went out Friday night, stayed out too late to see my brothers band (www.mooseattack.com).
so Saturday, I wasn't really feeling up top lifting, but had to get it in.
So...
Warmed up.
365 x 1 was easy.
405x1 (I could have hit a double, I think)
Stopped there. My hip is bothering me, and I was not 100%.
I'll take the 405 as a max, although I think I'm good for more.
Pulling tonight.Squats work better than supplements.
"You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
"You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
I has a blog.
I has a facebook.
-
As I Am
- Join Date
- Dec 2000
- Location
- Baltimore, MD, USA
- Posts
- 8,669
Skipped the pull. Tired. Work too much.
Might go tonight, might not.
Busy as shiznit at work.Squats work better than supplements.
"You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
"You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
I has a blog.
I has a facebook.
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Geordie
- Join Date
- Jan 2001
- Location
- Grace
- Posts
- 6,187
What is it you actually do at work? (Besides post on WBB).
Something about data modelling, right?"Geordie/'d3c:di/n. & adj. Brit colloq. n. 1 a native of Tyneside. 2 the dialect spoken on Tyneside. adj. of or relating to Tyneside, its people, or its dialect. [the name George + -IE]
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As I Am
- Join Date
- Dec 2000
- Location
- Baltimore, MD, USA
- Posts
- 8,669
Strategic planning and analysis.
I just happen to be swamped with some stuff I have to get done before a business trip next week.Last edited by Paul Stagg; 09-04-2002 at 02:14 PM.
Squats work better than supplements.
"You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
"You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
I has a blog.
I has a facebook.
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Geordie
- Join Date
- Jan 2001
- Location
- Grace
- Posts
- 6,187
You fancy explaining what that means?
"Geordie/'d3c:di/n. & adj. Brit colloq. n. 1 a native of Tyneside. 2 the dialect spoken on Tyneside. adj. of or relating to Tyneside, its people, or its dialect. [the name George + -IE]
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As I Am
- Join Date
- Dec 2000
- Location
- Baltimore, MD, USA
- Posts
- 8,669
I'd rather not.
Basically, I spend most of my time working with operations folks (I'm in operations) working to find drivers to improve cost, quality, and speed of service of a network of service providers. I also spend quite a bit of time planning for improving these results, and helping our providers plan (I'm kinda like a business consultant at times). I also serve as a strategic link between field employees and HQ (I remind them WHY they are doing what they do.) I am also a consultant to the head of operations in my region. I also serve as bait to get really good looking women to come work here.Squats work better than supplements.
"You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
"You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
I has a blog.
I has a facebook.
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