Isaku's Training Log

[isaku900]

[isaku900]

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

[isaku900]

[ampUP11]

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?

[isaku900]

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?

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.

[ampUP11]

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.

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?

[isaku900]

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?

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.

[ampUP11]

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.

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

[isaku900]

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

[isaku900]

[jshaw5]

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.

[NaturalPursuit]

BIG strength gainz! late but...IN!!!

[isaku900]

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

[isaku900]

[ampUP11]

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?

[isaku900]

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?

either

[getout87]

that's some freaking heavy GMs. holy crap

[takeittakeit]

This video does not exist.

[isaku900]

This video does not exist.

not my fault, BB.com is parsing it from "KCTFO-T2BRM" to "kctfo-t2brm" which makes it no existe.




there...I fixt it.

[isaku900]

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.

[-Lucifer]

Raw.

Yay!

[isaku900]

Yay!

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.

[-Lucifer]

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.

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)

[isaku900]

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

[isaku900]

[shaneaunt]

In on this, extremely late

[isaku900]

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.

[isaku900]

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

[isaku900]

[isaku900]

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.

THIS NEEDS TO END.