[youtube]MoRRzwwsRLE[/youtube]
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[youtube]MoRRzwwsRLE[/youtube]
ME Lower
Buffalo bar chain suspended GMs (40" center)
3@410
3@440
3@460
Sumo SLDL
2x8@225
2x8@275
GHR
2x8@bwt
8@mini
2x8@25# hat
RH
4x10@280
KB Swings
3x12@32kg
TKE
3x20@avg band
[youtube]l5qphhQ0ZhE[/youtube]
If I was to do floor press tomorrow as my ME movement, what would you suggest I follow it up with and rep scheme for that second movement?
[QUOTE=ampUP11;972083033]If I was to do floor press tomorrow as my ME movement, what would you suggest I follow it up with and rep scheme for that second movement?[/QUOTE]
depends on what you did last DE/RE day, what you did last ME day and what you're planning next ME day, where your weaknesses are and what you're working on currently.
second movement rep scheme is usually 3-5 sets of 5-8 reps...but that can change depending on what you need worked on.
[QUOTE=isaku900;972174753]depends on what you did last DE/RE day, what you did last ME day and what you're planning next ME day, where your weaknesses are and what you're working on currently.
second movement rep scheme is usually 3-5 sets of 5-8 reps...but that can change depending on what you need worked on.[/QUOTE]
Ok thanks, I'm working my way down in bench ROM for my ME days. 3 - 2 - floor - 1 - illegal wide seems like the progression I would like to take, then work my way through boards on CGBP and hammer my chest as an accessory for 3 x 8 on more tricep dominant days. How's that sound?
[QUOTE=ampUP11;972188563]Ok thanks, I'm working my way down in bench ROM for my ME days. 3 - 2 - floor - 1 - illegal wide seems like the progression I would like to take, then work my way through boards on CGBP and hammer my chest as an accessory for 3 x 8 on more tricep dominant days. How's that sound?[/QUOTE]
if you're doing floor for your ME today, and 1 boards for your ME next time, I personally would do either an overhead (partial ROM) movement, or inclined bench for your first accessory movement.
CGBP for me is more for DE days.
[QUOTE=isaku900;972189203]if you're doing floor for your ME today, and 1 boards for your ME next time, I personally would do either an overhead (partial ROM) movement, or inclined bench for your first accessory movement.
CGBP for me is more for DE days.[/QUOTE]
Was planning on incline 3 x 8 so awesome thanks. Sorry for clogging the log I'll post these questions on the Conjugate Method thread you created awhile back next time
ME Bench
Swiss Bar full ROM
2@265
1@305
0@325
2x1@305
damn that was hard
Incline Bench
8@135
8@185
5@225
5@245
T-Bar shrugs
5x10@4 plates
Face pulls
5x12@50
[youtube]c_EyFBcYtVE[/youtube]
I heard there were some strong lifts in this thread. I love the videos in here. That guy at 0:43 in the 10/23 video had one sick grinder.
BIG strength gainz! late but...IN!!!
ME Lower
Chain suspended (41") straight bar GMs, beltless
5@315
5@365
3@405
2@425
Sumo SLDL
8@245
5x5@335
RH
4x12@280
GHR
4x12@bwt
[youtube]kctfo-t2brm[/youtube]
PLmodman, if I have any programming questions for my 3rd wave can I send you a PM about it? Or stick to posting in the thoughts on the conjugate system thread?
[QUOTE=ampUP11;975624693]PLmodman, if I have any programming questions for my 3rd wave can I send you a PM about it? Or stick to posting in the thoughts on the conjugate system thread?[/QUOTE]
either
that's some freaking heavy GMs. holy crap
[QUOTE=isaku900;975614303][youtube]kctfo-t2brm[/youtube][/QUOTE]
This video does not exist.
[QUOTE=takeittakeit;975713913]This video does not exist.[/QUOTE]
not my fault, BB.com is parsing it from "KCTFO-T2BRM" to "kctfo-t2brm" which makes it no existe.
[video=youtube;KCTFO-T2BRM]http://www.youtube.com/watch?v=KCTFO-T2BRM[/video]
there...I fixt it.
due to various broken things, revised trainings for next 10-12 weeks.
Raw.
Sunday-RE Bench, no contrast, more dumbbells and "bodybuiliding" movements.
Tuesday-ME Lower-rotating Good Mornings and Deadlifts, no squatting, GHR and RH everytime, work heavier.
Thursday-ME Bench contrast and lockout style work, done raw, but training like a geared lifter to take pressure off my shoulder/rotator cuff.
Saturday-DE lower-Good Mornings and Deadlifts speed style, more rehab movements, more mobility work. Nothing stupid.
[QUOTE=isaku900;975897513]Raw.[/QUOTE]
Yay!
[QUOTE=-Lucifer;975908713]Yay![/QUOTE]
not yay. the not being able to squat thing is pushing back all my plans for competitions for THREE months.
which basically eliminates any raw competition @ 275.
[QUOTE=isaku900;975913403]not yay. the not being able to squat thing is pushing back all my plans for competitions for THREE months.
which basically eliminates any raw competition @ 275.[/QUOTE]
Bad news for you (the 'yay' was for me because I prefer raw over geared). I didn't realize your injuries were this severe. What did the doctor say? (sorry if you've answered this in the past)
ME Bench
Bench vs MM 2bd
1@325
1@375
1@415
0@435
Drop-4 board
8@365
Seated row wide bar
15@90
3x10@180
Bent over rows
10@185
2x10@225
5@275
DB incline
4x8@70
Rope Face pulls
5x10@60
MM panora pressdowns
3x20
[youtube]n5r-rEJwdfs[/youtube]
In on this, extremely late
DE Lower
42" chain suspended GMs vs doubled MM
5x2@235
5x2@275
Sumo speed pulls vs chain
3x3@275+90c
3x3@315+105c
3x3@365+130c
T-bar shrugs
20@2.5pl
20@3pl
20@4pl
GHR
8@bwt (277)
3x8@25# hat
RH
4x10@280
Decline situps
3x10@bwt
2x10@10# hat
8@25# hat
I trained early, but left the camera at the gym, video late tonight. Lots of people at the gym today! Including some guest appearances.
DE Upper
Bench
10@135
10@225
3@275
Slingshot 5@315
Rt shoulder said no more
Pushups-feet elevated
3x15
H-Rolls
4x10@35s
MM band flys
4x10
One arm db row
4x10@70s
DB hammer curls
4x8@40
[youtube]OUe5v7hFNy0[/youtube]
ME Lower
4" block pulls vs 90lbs of chain
1@495
1@545
1@585
Miss@635
Cambered bar GMs
8@205
3x5@295
Peterson step ups
3x20 per leg
RH
6x10@280
GHR
4x8
----
So my PR off 4" blocks is 675+80c, 5/29/12.
I pulled off 4" blocks 3 weeks ago vs 160lbs of chain.
Clearly this is a failure in programming brought on by my lack of options re: squatting.
This is bull****. I need to be more cognizant of my training choices when I'm injured especially, but in general. Too much is haphazard when I don't have it planned out for a meet.
Repeatedly hammering away at the deadlift is clearly not working properly, and not being able to squat on top of it is killing my mental state in the gym.
[b]
THIS NEEDS TO END.[/b]