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Pemdas Train Log

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Pemdas Posts: 973 Joined: 2004/07/22	2007/11/19, 11:45 AM I have been rotating every two weeks. I only regular benched once so far, so yes I am going to bench again this week. I did three board for 2 and then 2 board for 2 and now I plan on no boards for two. Then maybe floor press, but I might go back to 3 board.
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/19, 08:15 PM ME Lower Squats 45x10 95x5 135x5 185x3 225x3 275x3 315x1 365x1 Shawn listened to his body for the first time. My back wasn't having squats today. Switch to Safety Bar Box Squats 195x1 235x1 285x1 305x1 (Baseline PR) 315x0 45 Degree Back Extensions 80x4x8 Kneeling Squats 225x8 275x8 315x4x8 Standing Ab-Pulldowns 125x4x8 DONE!!
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/20, 10:33 AM I had a 295x1 in there after the 285 for my SBBS
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/21, 03:38 PM ME Upper BW = 188 today Bench 45x20 95x2x5 135x5 185x3 225x1 255x1 275x1 5lb PR!!!! Finally, I have my quarter. This made my whole holiday. 280x0 255x1 DB Press Flat 90x6 90x5 90x2x6 90x5 Neural Grip Pull-up BW+25x4x8 DONE!!
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/11/21, 03:54 PM congrats! now onward and upward! im racing ya to 3...
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/23, 08:10 PM RE Lower Quick and dirty. Trained at a y cause I am at the parents right now. Box Squats 45x15 95x5 135x5 185x5 225x5 275x5 315x3 Wasn't feeling the box. I was afraid it might break. 315x5x5 Back Extensions 90x2x8 Leg Extensions 150x8 180x8 Cable-Side Bends 120x4x8 Leg Press- This thing was some weird pulley thing. It wasn't at an angle. I pushed strait ahead. 255x8 275x8 315x8 335x8 DONE!
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/11/24, 02:02 AM how did that 315x5x5 feel? i dont think my body could handle that for some reason... i have not done much volume for my lower
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/11/24, 02:13 AM that was the hardest thing about russian....the sets of 9 and 7 ....mad emy max jump though..can't complain -------------- \\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\\"
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/11/24, 11:21 AM haha. Gym I used to train at in the city had a milk crate with a piece of plywood on it for a box. I'd like to get new boxes for our gym. Ours are still holding, but it'd be nice to not have to worry. -------------- SQUAT MORE ~Jesse Marunde Mortal by birth. Strongman by the grace of god. Blood Guts Sweat Chalk
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/24, 12:03 PM ============ Quoting from coolnatedawg: how did that 315x5x5 feel? i dont think my body could handle that for some reason... i have not done much volume for my lower ============= Well I felt like puking at set 4 and 5, but I also drank a six pack and bottle of wine the day before. Let's just say that I felt all that alcohol.
arondaballer Posts: 1,054 Joined: 2003/06/14	2007/11/24, 02:41 PM My buddy the other day was "box squatting" with a dumbell sittin vertically...he was just using it as a reference point of when to come back up...so not quite box squats, but I had never seen that and thought it was pretty cool idea. -------------- I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious. --Vince Lombardi "Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/11/24, 03:44 PM I've wanted to try hassock squats..with a squeshy foam thingy... -------------- \\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\\"
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/11/24, 05:05 PM I've wanted to try doing hassock squats too. I have a problem with "plopping" onto the box a lot of times, and I figured this might either help or hinder. Till then, I'll just keep reminding myself not to do that, and rely on Shawn and others to keep yelling at me. -------------- SQUAT MORE ~Jesse Marunde Mortal by birth. Strongman by the grace of god. Blood Guts Sweat Chalk
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/11/24, 06:35 PM wonder if a bean bag chair would work? -------------- \\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\\"
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/25, 03:25 PM RE Upper Bench 45x20 95x2x5 135x5 185x5 220x2x8 220x3x6 Nice this is 5lb more and 1 rep more than last week. I quite happy with my progress on this. Seat BB Overhead press 115x2x8 115x2x7 DB Floor Press 60x3x10 Chest Supported T-bar Rows 70x4x8 DONE!
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/26, 08:21 PM ME Lower Safety Bar Box Squats 55x10 105x5 145x3 195x3 235x2 285x1 310x0 - What the f#$k...went lose at the bottom. 315x1 - 10lb PR 320x0 - f#$king lose. 325x0 - not happening 285x1 295x1 I might have made some poor choices today, but shit still got done. This bar sucks balls and I am still learning it. Kneeling Squats 335x4x8 45 Degree Back Extensions 90x3x8 Ab-Pulldowns 130x3x8 130x6 DONE!!
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/28, 08:18 PM ME Upper - BIG day Bench 45x20 95x2x6 135x5 185x3 Added 3 Boards 225x3 255x2 280x1 300x1 5lb PR Went like a feather. 310x1 15lb - Nice, I never had a 15lb PR on bench before. At this point, some f-tard starting yelling at me because he saw that I was spotting a buddy that happened to have the same weight on bar as I did. He asked me why I couldn't just use the same bench and that it was inconsiderate of us to take up two benches. Never mind that I was on my last set and my buddy just got there. I was pissed and so... The gravy 315x1 20lb PR Unf%&king believable. I never make the gravy lift. Sorry Nate, I had to do it. DB Flat Press 90x8 90x7 90x2x5 Neutral Grip Pull-up BW+30x4x7 Standing Face-Pulls 130x5x8 DONE!!
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/11/28, 08:31 PM Sick dude. I'm surprised someone yelled at you, and more surprised Chris didn't try to eat them... Keep your temper now, or you're never going to be able to contain yourself after Christmas. I almost texted you today to see if you wanted to join us on the trip to Scranton, but then I realized you have that wedding. See you next week... -------------- SQUAT MORE ~Jesse Marunde Mortal by birth. Strongman by the grace of god. Blood Guts Sweat Chalk
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/11/28, 09:17 PM hahha... congrats dude. Ive got you no problem this next ME session, dont worry... im going to hit 320
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/28, 09:31 PM I guess that I have to hit 325 then.
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/28, 09:34 PM ============ Quoting from wrestler125: Sick dude. I'm surprised someone yelled at you, and more surprised Chris didn't try to eat them... Keep your temper now, or you're never going to be able to contain yourself after Christmas. I almost texted you today to see if you wanted to join us on the trip to Scranton, but then I realized you have that wedding. See you next week... ============= He almost did. He started walking over, but at that point the confrontation was over. I totally forgot about January... I am not looking forward to it.
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/11/28, 11:03 PM bring it ============ Quoting from pemdas: I guess that I have to hit 325 then. =============
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/11/28, 11:55 PM ============ Quoting from pemdas: I totally forgot about January... I am not looking forward to it. ============= Yea. I'm going to do all my bench session in the other gym, you're welcome to join. I figure I won't have a problem on leg day. -------------- SQUAT MORE ~Jesse Marunde Blood Guts Sweat Chalk
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/30, 08:15 PM DE Lower Box Squats 2 chain per side 90lbs at the top 45x10 95x3 135x2 185x10x2 - Felt really good today so I went for a few singles 225x1 275x1 Speed Pulls 335x10x1 - I felt really strong today. Front Squats 200x3x6 200x1x5 - Just didn't have that last one. Supersetted these. Natural GHR pushed off the bench when I need to. 4x8 Cable Side Bends 130x4x8 DONE!!
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/30, 11:22 PM I am feeling ready for 500lb pull. Not this coming Monday, but maybe the one after.
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/12/01, 07:12 AM I like that feeling.. -------------- \\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\\"
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/12/01, 10:36 AM yea... im probably going to dead w/in the next 2 weeks. i would like to say im right around yours, but i have no idea anymore...
Pemdas Posts: 973 Joined: 2004/07/22	2007/12/02, 09:13 PM RE Upper 45x20 95x2x5 135x5 185x5 225x2x7 225x3x5 I couldn't get 8 on my first set, so I am going to wave back down. I started missing reps at 210, so that is where I will start next week. Close Grip 2-Board 185x5 185x6 - did and extra rep for some reason 185x5 Seated BB Overhead 135x4 - blah 120x8 120x7 120x6 120x5 Didn't do as well as I had hoped on these. DB Floor Press 65x9 65x3x8 Chest-supported T-bar row 75x4x8 DONE!
Pemdas Posts: 973 Joined: 2004/07/22	2007/12/03, 09:48 PM ME Lower I was going to DL next week, but I was feeling it today. 135x?? 225x5 315x3 365x2 405x1 455x1 500x1 5lb PR - NICE This was really good pull. I definitely had 5-10lb more, but I am only good for 1 PR when it comes to deads. 455x1 455x1 Concentric GMing from Pins 225x2x6 235x6 245x6 I want to use these as a ME movement, but I never did them before. I decided that I would be more comfortable doing them as a supplemental movement for a few weeks to get used to them. Reverse Hypers Getto-Style. I used the 45 degree back extension bench backwards. I saw this on t-nation as an exercise of the week a few weeks back. Held a 15lb DB between my feet 15x4x10 Ab-Pulldowns 115x8 120x8 125x8 130x8 DONE!!
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/12/04, 07:27 AM oughta try a band for your "ghetto" rev hyper lol -------------- \\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\\"
Pemdas Posts: 973 Joined: 2004/07/22	2007/12/04, 10:28 AM I might just do that.
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/12/04, 02:53 PM they are fun to do on a ball too, so are glute ham raises...have to put your feet under a stable bench for the GHR...both are hard to balance but other wise a nice challange. -------------- \\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\\"
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/12/04, 03:41 PM 500... very good. get that bench over 300 and you have my goal broken
Pemdas Posts: 973 Joined: 2004/07/22	2007/12/04, 04:56 PM I am working on it.
Pemdas Posts: 973 Joined: 2004/07/22	2007/12/05, 09:27 PM ME Upper 45x20 95x2x5 135x3 185x3 3-Board 225x3 260x3 280x1 300x1 320x1 5lb PR This was pretty damn hard. I almost passed out when I stood up after this rep. I thought about going for 325, but I don't think I would have made it. 295x1 Incline DB 80x8 80x7 80x2x6 Chin-Up BW+25x4x8 Standing Face-Pulls 135x5x8 DONE! Not a bad session.
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/12/05, 09:43 PM you make me sad... :(
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/12/07, 11:10 AM btw... congratulations on the board and DL. whats the plan for next ME upper? 2 board? i think i am doign 2 board, then taking a week off of ME bench work, maybe just do light volume, then aim for 300 on bench that last week of december. who knows tho. let me know your plan...
Pemdas Posts: 973 Joined: 2004/07/22	2007/12/07, 11:35 AM Don't be sad. I know that I weigh a lot less than you, but use it as motivation. Yes, the next two weeks I plan on use 2 boards. I hope to hit 315 by the second week, but as long as I hit a 5lb PR each week. I'll be happy. I don't think that I'll hit 300 before the end of year. I might not even bench again before the end of the year. I think 300 will have to weight until February.
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/12/07, 11:39 AM i was just kidding... i have 320, should not have gone for 325 tho. why would you wait till Feb? this is one of my goals for this year. im hitting it... besides, if you can hit 315 off 2 board... 300 should be no prob. my reg and 2 board are close... i liek the backoff idea kinda like if i was doing a comp...
Pemdas Posts: 973 Joined: 2004/07/22	2007/12/07, 01:01 PM I wouldn't get 300. My 2 board was 25lb more than my flat bench the last time I did this. Who knows maybe it will be different this time. I just hit 275 2 weeks ago. Asking for 25lbs on my bench in 6 weeks is just plain stupid. I have pretty consistently been able to add 5lb to my bench every 3 weeks. If I stay consistent that places me right into February. Obviously, I would love faster progress.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/12/07, 03:18 PM http://www.purepowerlifting.com/2008PAStates/ Good time to do it? Decided after we talked that I think I'm going to go to this, even if I'm still on crutches, will probably bring some lifters if I can't compete. Steve Mann always throws real good meets. Also, doesn't seem like there are any other meets coming up anywhere in the Northeast during that time, so I'm going to try to get it in, even if it's bench only. -------------- SQUAT MORE ~Jesse Marunde Blood Guts Sweat Chalk
Pemdas Posts: 973 Joined: 2004/07/22	2007/12/07, 03:55 PM Good shit...that is exactly the one I want to do.
7707mutt Posts: 7,686 Joined: 2002/06/18	2007/12/07, 06:40 PM Crtuches? What happened steve? -------------- As a quarter squatter was dominating the rack, I heard a conversation between an old powerlifter (easily in his 60\\'s) and what I would guess was his grandson (15-yrs old): Kid: \\"So, why does he stop so short on his squats? That looks weird to me.\\" Old PL\\'er: \\"He\\'s afraid if he squats deep, his vagina might touch the ground.\\" 7707mutt@freetrainers.com
Pemdas Posts: 973 Joined: 2004/07/22	2007/12/07, 08:28 PM DE Lower Box Squats (2 chains on each side) ~90lb at the top. 205x10x2 - These are coming along nicely. I have felt way more explosive off the box lately. Speed-Pulls 345x10x1 - Upped the weight this week. Still felt fast. I did these weird things I saw on the Westside DVD. It is sort of like a pull through, but you pull the weigh towards you not through your legs. I am going to call them Hump-Pulls cause that is basically what I was doing. I felt them more in my lower back then anything else. 210x15 240x3x15 Hack Squat Sled thing 4 Plates - 2 on each side 5x8 - These things kind of suck. I felt like a big puss. My quads are burning though, so I hit the right muscle. Ab-Pulldowns 120x2x8 125x8 130x8 DONE!! Good training today.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/12/08, 11:25 AM You can generally cut about 6-8lbs safely for USAPL weigh ins (2 hour weigh in's, but really unless you are going for records or actually competing against others, then most people won't cut more than 2-4. I tell everyone on our team they aren't strong enough to be worried about weight classes, and that is totally true. The records are single ply IPF spec, unless they say RAW, which is somehow different from raw in that it is capitalized. -------------- SQUAT MORE ~Jesse Marunde Blood Guts Sweat Chalk
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/12/08, 01:15 AM hey, are those records posted with gear? cuz the it sure as hell cant be raw... but my weight class is not bad if i rolled in the 220s... would you be able to do a cut of weight for weigh ins? prob not since they are same day right? im thinking about aiming for this too...
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/12/08, 01:17 AM haha... i lied about teh weight class... looks like i would actually do better in the SHW. no way am i doing that weight. but this is interesting. i have never done a meet and am sort of intrigued.
Pemdas Posts: 973 Joined: 2004/07/22	2007/12/08, 01:22 AM I wouldn't cut weight unless I had chance to total elite or something. I don't really care what weight class I am in and it won't matter until I get a lot stronger.
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/12/08, 01:34 AM your thought process seems so much more advanced than mine sometimes ahahha. your right. im shooting this idea out to my partner(s). i might be seeing you there..
Pemdas Posts: 973 Joined: 2004/07/22	2007/12/08, 07:14 PM RE Upper Bench 45x20 95x2x5 135x5 185x3 210x5x8 DB Seated OH Press 65x3x6 65x5 50x13 I haven't been making any progress on my shoulder work. My bench rep work has been doing pretty good though. I can't figure out if I am not making any progress or I am just burning out after the bench work. I think that I am going to try some higher rep work for my shoulders...maybe 4 sets of 10 or something like that. DB Floor Press 70x10 70x9 70x2x7 Chest Supported T-Bar Row 80x4x8 DONE!!

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