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Pemdas - Meet Training Log

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Pemdas Posts: 973 Joined: 2004/07/22	2008/02/04, 08:23 PM I had 1 more rep at 325 after 345 on the SSB.
Pemdas Posts: 973 Joined: 2004/07/22	2008/02/06, 08:42 PM ME Upper Shoulder was feeling good today, so I did some floor pressing Floor Press 45x? 95x5 135x3 155x3 185x3 205x3 235x1 255x1 5lb PR 260x1 10lb PR 235x2 (Rep PR + 1) 3 Board Close Grip 230x2x5 255x0 I didn't realize that we hadn't switched the weight from my partners set. Woops 230x4 Seated Row Overhand Should Width Grip 175x5x8 Fat Mans Pull-ups. Basically, I set the bar on the pins in power rack such that I could just reach it lying on the floor. I also put me feet up on box and kept my core tight so that my body was strait. 5x8 I might have done 6. I lost count. Supersetted these with OH tri extensions with a rope 110x3x8 110x7 Bent Over Rear Delt Flies 17.5x4x10 - Yes, we have a 17.5lb DB DONE!!
Pemdas Posts: 973 Joined: 2004/07/22	2008/02/07, 10:11 AM Update on Shoulder. I went to an ART guy today. Apparently, the problem was not actually in my shoulder. I had some "something" build up in my outer right pec. He worked it out. He gave me the ok to bench and squat heavy. I made another appointment for next week, but he said if feel fine to just cancel. Other than that he told me my training was must be pretty good because my joints, muscles and mobility were good in shape considering what I do. This visit made me happy ;)
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/02/07, 10:30 AM how did it feel? i have never done ART and wonder what it would be like in those trouble areas... how much did it cost you too?
Pemdas Posts: 973 Joined: 2004/07/22	2008/02/07, 10:45 AM It didn't hurt at all, but I have high threshold for pain when comes to massage like things. My insurance covered it, so I had a $20 co-pay.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2008/02/07, 11:21 AM Not surprising. I take it you didn't have any luck with rolling your chest on a tennis ball. Did it fix the scapular elevation? -------------- SQUAT MORE ~Jesse Marunde Blood Guts Sweat Chalk
Pemdas Posts: 973 Joined: 2004/07/22	2008/02/07, 11:36 AM Never tried the tennis ball. The elevation thing sort of when away by itself. A few weeks ago my shoulder obviously rotated forward and elevated, but over the past two week the movements that I have been doing to fix it helped a lot. It was noticeably less rotated and elevated when I looked at it last night. But yes, it fixed it. I used to noticed it the most when I pulled my shoulders back. One trap was lower than the other one. I just looked at a few minutes ago and it seem to be fine.
Pemdas Posts: 973 Joined: 2004/07/22	2008/02/08, 08:14 PM DE Lower - Nothing special today. Box Squat w/Purple bands 45x2x3 95x2 135x2 185x2 225x8x2 Pull-Throughs 200x5x10 Leg-Press 16 Plates x 10 Ab-Pulldowns 135x2x15 DONE!!!
Pemdas Posts: 973 Joined: 2004/07/22	2008/02/08, 08:44 PM I also did some curls just because.
Pemdas Posts: 973 Joined: 2004/07/22	2008/02/09, 04:52 PM DE Upper One chain per side. 45x?x? I did a bunch of sets to warm up. 95x3 135x3x3 - Was feeling pretty fast so I upped the weight a bit. 145x5x3 Standing OH Press 95x5 115x3 135x3 145x1 135x5 140x3 145x2 I think I need to warm up better on these. I thought that I would be ok since I already benched, but it didn't work out the way I planed. DB Floor Press 80x4x8 80x7 Farmers Walks ~70 ft 115 165 205 225 - made it about 8 steps and my grip starting giving out. Seated Row 190x2x6 195x6 200x6 205x6 DONE!!
bigandrew Posts: 5,146 Joined: 2002/10/21	2008/02/09, 05:44 PM why did you do farmers walks 1st? before rows? -------------- \\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\\"
Pemdas Posts: 973 Joined: 2004/07/22	2008/02/09, 06:36 PM What difference would it make?
bigandrew Posts: 5,146 Joined: 2002/10/21	2008/02/10, 10:57 PM might take away his abilty to row heavy(er)..I would think rows would be more important IMO -------------- \\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\\"
Pemdas Posts: 973 Joined: 2004/07/22	2008/02/11, 07:55 PM ME Lower/shit fuck blah Squats some shit 365x1 390x1 435x0 415x0 365x1 405x0 I was just toast today. I had nothing. I have been losing weight. I cut back on the beer, but haven't added enough food to compensate. I have also been doing more volume then I normal would. I haven't been sleep great either. Blah....Blah...Blah...not excuses just things I that I need to change. No accessory work. DONE! Time to eat.
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/02/11, 10:00 PM hey man... keep pushing on. you and i know it just sort of happens. dont let it get to you...
wrestler125 Posts: 4,619 Joined: 2004/01/27	2008/02/11, 10:08 PM I can't think of many things more important than farmers walks... Maybe tire flipping, but that might be a toss up. ============ Quoting from bigandrew: might take away his abilty to row heavy(er)..I would think rows would be more important IMO ============= -------------- SQUAT MORE ~Jesse Marunde Blood Guts Sweat Chalk
bigandrew Posts: 5,146 Joined: 2002/10/21	2008/02/11, 11:08 PM Well thats great if he gonna do strong man. But the basic's have always worked the best. Back up your bench. Good thick back will come in handy in benching and pulling. Not saying farmer's aren't a good "excercise".....but he is training for a meet.....time to trim the fat and concentrate on whats important. Great you all do bands,chains, this bar, that kinda bar, carry this....move that. Great....good all around athlete I guess. But again keep it basic. But your not getting judged on how far you can walk with somthing. Or your best time on tire flipping. All this "training" with every form of equipment...seems to have done nothing but wear him done...and now he has a hurt shoulder. He is competing in march? And he's doing farmers walks? 2-3 weeks out....and I see no opener practicing or anything? But I se plently of other fancy shit going on.... but whatever....use all the apparatices you want....all i've been seeing is a bunch of injuries mount up watching you guys do all this mess. just keep it simple....damn -------------- \\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\\"
wrestler125 Posts: 4,619 Joined: 2004/01/27	2008/02/11, 11:29 PM How much more basic does it get than picking something up and walking with it? He's 6 weeks out, and this kind of training is working for him. Benching with a thick bar didn't hurt his shoulder, benching period did. In fact, I would bet my right hip that an individual that does the same exercises day in and day out is significantly more likely to injure oneself. I spend my days sitting a lab watching people lift boxes and wondering how I can make them less likely to hurt themselves. Variation is a big one. It all has a purpose. Balanced athletes are healthy athletes. And I'd say that seeing how much progress he has made without a major injury, he is pretty healthy. Even the russians, who's routines you seem to love, would actually practice over 300 variations of the classical lifts. -------------- SQUAT MORE ~Jesse Marunde Blood Guts Sweat Chalk
wrestler125 Posts: 4,619 Joined: 2004/01/27	2008/02/11, 11:31 PM ============ Quoting from bigandrew: but he is training for a meet.....time to trim the fat and concentrate on whats important. ============= If trimming fat is what is important for a meet... -------------- SQUAT MORE ~Jesse Marunde Blood Guts Sweat Chalk
Pemdas Posts: 973 Joined: 2004/07/22	2008/02/11, 11:45 PM ============ Quoting from bigandrew: Well thats great if he gonna do strong man. But the basic's have always worked the best. Back up your bench. Good thick back will come in handy in benching and pulling. Not saying farmer's aren't a good "excercise".....but he is training for a meet.....time to trim the fat and concentrate on whats important. Great you all do bands,chains, this bar, that kinda bar, carry this....move that. Great....good all around athlete I guess. But again keep it basic. But your not getting judged on how far you can walk with somthing. Or your best time on tire flipping. All this "training" with every form of equipment...seems to have done nothing but wear him done...and now he has a hurt shoulder. He is competing in march? And he's doing farmers walks? 2-3 weeks out....and I see no opener practicing or anything? But I se plently of other fancy shit going on.... but whatever....use all the apparatices you want....all i've been seeing is a bunch of injuries mount up watching you guys do all this mess. just keep it simple....damn ============= First of all, I haven't had a bunch of injuries. I had a little set back with my shoulder, but that probably has more to do with the rep work I did last cycle then anything that I have done in past 5 weeks. Second...I don't really understand why you would even consider dropping the (bands or chains)/(apparatuses as you called them) right now. Accommodating resistance is important for speed work. Third. I don't really see how what I am doing is not simple or basic. I rotate between 4-5 ME movements, do my speed work in 3 week waves, and cover all the major muscle groups with my accessory work. I did the farmers walks to help strengthen my grip and get some trap work in. It's not really all the different from doing shrugs, you just get a little extra leg work in there, which happens to be mainly quads, which happens to be another week point for me.
Pemdas Posts: 973 Joined: 2004/07/22	2008/02/13, 08:55 PM ME Upper Bench Some warm up 135x3 165x3 195x3 225x1 255x1 - This felt heavy, so I just went for a few more singles instead of a new PR 255x1 255x1 OH Tri extensions 110x5x8 BOR 175x5x8 Facepulls with 2 ropes 80x5x8 I feel a little overtrained right now, so I am going to cut back a little. DONE!!
Pemdas Posts: 973 Joined: 2004/07/22	2008/02/15, 08:28 PM DE Lower After eating like pig yesterday and today and sleeping for 10 hours last night, I felt great today. Box Squat (Purple Bands) 45x4x3 - need some extra warm up to loosen the hips. 95x2x3 135x2 185x2 225x2 245x4x2 275x1 315x1 345x1 PR+70 I finally figure out the whole elbows forward thing thanks to my friend Jared. What a f&&king difference. I need some practice, but the weight was just flying up today. Speed-Pulls 315x4x3 Back Extensions 90x4x6 Ab-Pulldowns 145x3x15 DONE!!! Good training today.
Pemdas Posts: 973 Joined: 2004/07/22	2008/02/15, 08:36 PM Note: This was my last week on the bands before the comp. I moving to a 3 week cycle with the chains and then 2 weeks of strait weight. I am pretty relieved. They were really starting to ware me out.
Pemdas Posts: 973 Joined: 2004/07/22	2008/02/16, 04:07 PM DE Upper 1 Chain each side (That is about 50lbs at the top) 45x4x3 95x3 115x3 135x3 145x5x3 185x1 225x1 245x1 Base line PR Standing OH press 95x6 115x5 135x3 140x3 145x3 Rep PR +1 Incline DB Press 75x4x8 Seated Row 175x4x8 DONE!! Another good day.
bigandrew Posts: 5,146 Joined: 2002/10/21	2008/02/16, 05:20 PM when are you going to practice your opening weights? -------------- \\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\\"
Pemdas Posts: 973 Joined: 2004/07/22	2008/02/16, 06:08 PM I don't think I really need to. I plan on opening with weight that I already know I can hit. Bench 255-260 Squat 375-385 Dead 455. However, i'll hit my openers 3 weeks out.
bigandrew Posts: 5,146 Joined: 2002/10/21	2008/02/17, 11:36 AM Even elite says to pratice your opening weights. But your decesions your meet. -------------- \\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\\"
wrestler125 Posts: 4,619 Joined: 2004/01/27	2008/02/17, 07:00 PM You're comparing a raw lifter to geared lifters. Unless he has a terrible day, there isn't much chance he isn't going to hit those weights. In fact, he'll probably be practicing heavier weights than that before the meet. However, when training in gear, most people don't come close to lifting their opening numbers in training since it is so tough to do a full lift in full, competition gear. That is why it is so common to see people one and two board pressing in shirts. Also, a shirt or suit makes you more likely to miss because of being out of your groove. That is why geared lifters are more likely to "practice their openers". We have another guy who uses tight, single ply gear. About 6 weeks out he starts practicing with it, and 3 weeks out he jacks it up (adjustments) to competition position and figures out his openers. -------------- SQUAT MORE ~Jesse Marunde Blood Guts Sweat Chalk
bigandrew Posts: 5,146 Joined: 2002/10/21	2008/02/18, 06:26 AM Well your not promised anything in a meet...regardless I think he should practice his weight WITH the commands he will be given. I'd want to smoke my openeing weights...not just get them. -------------- \\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\\"
Pemdas Posts: 973 Joined: 2004/07/22	2008/02/18, 09:17 PM ME Lower Reverse Band Pulls (Green) 225x?? 315x5 405x3 495x1 545x1 585x0 The bar sits at my lock point with just bar and dimes on the bar, so at lockout the weight is about 65lbs less then the weight on the bar. The bands take roughly 70lbs off at the bottom. So, that was about 480 at the top of my last set. I might do these again next week. It is very apparent to me that my lockout is week. Kneeling Squats 315x8 335x8 365x8 385x8 405x8 Back Extensions 90x4x8 Some decline abs stuff. 4x6 DONE!!
Pemdas Posts: 973 Joined: 2004/07/22	2008/02/20, 08:47 PM ME Upper Some warm up 95x5 135x3 185x3 2-Boards 225x3 255x1 280x1 305x1 5lb PR 280x3 5lb PR 285x1 Good day, everything felt right. OH Rope Tri Extensions 115x5x8 BOR 185x5x8 Facepulls with 2 ropes 90x5x8 DONE!!
Pemdas Posts: 973 Joined: 2004/07/22	2008/02/22, 08:58 PM DE Lower 2 Chains 45x5 95x3 135x3 185x2 205x9x2 Speed-Pulls 325x10x1 B-Split Squats 50lb DB each hand 5x8 Ab-Pulldowns 150x2x15 DONE!! That doesn't look like much, but I fried right now.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2008/02/22, 09:39 PM Looks like enough. Did you stop doing belt squats because we don't have the second box? If you put a 10lb plate on the sldl platform it brings it to the same height as the 12" box. -------------- SQUAT MORE ~Jesse Marunde Blood Guts Sweat Chalk
Pemdas Posts: 973 Joined: 2004/07/22	2008/02/23, 05:04 PM DE Upper Minis + 135 8x3 Standing OH Press 95x5 115x5 140x3 145x3 150x4 - I kind of push pressed the first one so I did one extra. I am going to call this a (3 Rep PR + 5lb) Incline DB Press 80x4x6 Seated Row 175x8 180x8 185x8 190x8 195x8 Bent Over Reverse Flies 20x4x10 DONE!!!
Pemdas Posts: 973 Joined: 2004/07/22	2008/02/25, 08:10 PM ME Lower Free Squat 135x5 185x3 225x3 275x3 315x1 365x3 Rep PR + 50lbs 405x1 430x1 5lb PR 385x1 385x1 - I think this will be my opener. This is the first time that I ever tried to rep anything over 315. I have moved my squat from 315 to 430 without ever reping more then 315. I wasn't planing on it, but I did one and just screw it lets do 2 more. Today was mainly to work on keeping my elbows forward. Everything went well, so I took a PR attempt and hit with ease. I definitely had 5-10lb more. Kneeling Squats 405x8 425x8 445x8 455x4 Back Extensions 95x4x6 Ab Roller 5x6 DONE!! Good day!!
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/02/25, 11:11 PM sick dude. i must have missed when you hit 425... i only saw your 415 or whatever it was. keep pushing hard... i would like to see something like 450 for your meet!
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/02/25, 11:19 PM nevermind.... i just saw it...
Pemdas Posts: 973 Joined: 2004/07/22	2008/02/26, 01:48 PM Yeah...yesterday made feel a lot better. That garbage that happened two weeks ago really pissed me off, but I am back in full swing. 450 is not out of the equation. I think that it would be huge, but it is still a very real possibility.
Pemdas Posts: 973 Joined: 2004/07/22	2008/02/27, 08:21 PM ME Upper Bench 45?? 95x5 135x3 185x3 225x3 260x1 285x1 5lb PR 255x2 OH Tri Extension with Rope 120x3x8 120x5 P. Rows 195x5x8 Face-pulls 2 ropes 100x5x8 DONE!!
Pemdas Posts: 973 Joined: 2004/07/22	2008/02/29, 08:47 PM DE Lower Box Squats 2 Chains per side. I calculated that this is about 75lbs at the top based on the number of links still on the floor when I am standing. 45x5 95x3 135x2 185x2 225x4x2 I felt like a million bucks today so... 275x1 315x1 365x1 20lb PR 385x1 40lb PR - 460 at the top. I am really happy about this. It wasn't even hard. I launched it off the box. Speed-Pulls 335x10x1 B-Split Squats 55 Each hand x5x8 Ab-Roller 3x8 DONE! Awesome training today.
Pemdas Posts: 973 Joined: 2004/07/22	2008/03/01, 04:38 PM DE Upper 135 + Minis 8x3 Standing OH Press 95x5 115x5 145x3 150x1+3 Push pressed the first one. 155x1+3 PR + 5lbs Push pressed the first one. Incline DB Press 80x3x8 80x6 Superset Seated Row 190x4x8 Bent Over Reverse Flies 25x4x8 DONE! This has been a great week of training.
Pemdas Posts: 973 Joined: 2004/07/22	2008/03/03, 03:04 PM This my plan for ME for the last 3 weeks of cycle. Week 1 Lower SSBS followed by Reverse Band Pulls. I want to pull in fatigued state. Upper Floor Press followed some heavy tri movement. Week 2 Lower Opener for a double some med accessory work. Upper 3 singles with opening weight with pause 3x3 2-Board (90%) Week 3 Lower Squat Opener and something close to my second attempt. DL 2-3 singles with opening weight. Upper Opener and something close to my second attempt. Light accessory work. Week 4 Monday Light squats 60-70% for a few singles or doubles. Wend Light bench 60-70% for a few singles.
Pemdas Posts: 973 Joined: 2004/07/22	2008/03/03, 03:13 PM I am definitely opening bench with 255...275 second attempt I am pretty positive that I am opening DL with 455...second attempt 505 Squat 385 or 405 depending on how week 2 goes. I am thinking 440 for my second attempt, but this one I will play by feel.
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/03/03, 06:10 PM so how come you are choosing to hit a weight for your second attempt on bench that you hit pretty consistently, yet aim for a squat second attempt that you have yet to hit? i am just trying to figure out how to set it up when my time comes around...
Pemdas Posts: 973 Joined: 2004/07/22	2008/03/03, 08:19 PM Cause I haven't hit that consistently and I have never done it with a pause.
Pemdas Posts: 973 Joined: 2004/07/22	2008/03/03, 08:21 PM ME Lower Safety Bar Box Squats 55x?? 105x5 145x3 195x3 235x3 285x1 325x1 355x1 10lb PR 365x1 20lb PR Reverse Band Pull (Green Bands) 315x5 405x2 495x1 565x1 20lb PR Ab-Pulldowns (Feet Flat) 130x4x8 DONE!! Huge day.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2008/03/03, 09:24 PM ============ Quoting from pemdas: Reverse Band Pull (Green Bands) 565x1 20lb PR ============= Sick dude. Not to mention after sb squats... -------------- SQUAT MORE ~Jesse Marunde Blood Guts Sweat Chalk
Pemdas Posts: 973 Joined: 2004/07/22	2008/03/05, 08:31 PM ME Upper Floor Press 95x5 135x3 165x3 185x3 205x3 225x1 245x1 265x1 5lb PR 270x0 3-Board 225x5 245x5 275x5 285x5 Baseline PR P. Rows 205x2x8 215x2x8 Facepulls 2 Ropes 110x5x8 DONE!
Pemdas Posts: 973 Joined: 2004/07/22	2008/03/05, 08:35 PM I did 3 sets at 205 not 2
wrestler125 Posts: 4,619 Joined: 2004/01/27	2008/03/06, 12:04 AM Noticing a difference after a few weeks of pendlay rows? -------------- SQUAT MORE ~Jesse Marunde Blood Guts Sweat Chalk

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