11/25 Week 9 Day 1 ME Lower and ME Upper + PRs and vids

[cheesecake]

Please right click and save target as on all videos!!!
Please right click and save target as on all videos!!!

Gym will be closed on Thursday and Friday for Thanksgiving. So I decided to get ME Lower and Upper done today. I've entitled tonight's workout: Camping at the Powerrack. Because that's exactly what I did. I didn't leave the powerrack all night long.

Pin Suspended GM: 1RMx315 - big time PR - felt great
245x1, 275x1, 315x1
The angle of the camera makes it look like I wasn't going down very far. The pins were set at my belly button.

High Box Squats: 3RMx225 - PR
225x3
I sprained my left hip last weekend and it's been bothering me on squats ever since. I might take a week off from doing squats to give it time to heal.

Rack Pulls: 275x6x8 - big PR - last week I did 265x4x8
Last set

On to upper body work.

6" ROM Bench lockouts: 1RMx305 - huge PR
295x1, 305x1

8" ROM Reverse Grip Bench lockouts: 225x2 - was going for a triple, still a PR
225x2+

3 Board Press: 135x6x12 - big PR
Last set

I kind of like doing both ME Lower and Upper on the same day. Now I may not feel that way tomorrow.

Help is always appreciated.
...chad...

 

[b fold the truth]

Good job...

GM's: remember that the bar should be far fwd and to sit back not down. Shins straight up and down OR your knees back a little bit. Can you start bottom position?

Rack Pulls: Get your feet farther under the bar before you start...WAY under the bar. They should be farther fwd so that you are pulling back on the bar.

As tall as you are, with your longer levers, I'd think that you could create one heck of an arch on the bench. It would shorten your ROM quite a bit, get your triceps into the exercise more, and maybe help to keep your shoulders tucked back on the bench more.

Gaining in leaps and bounds you are..!!!!

Not sure I could train in that gym though. I'd light that place up like a Redneck Christmas Tree for a day or two though...

B True

 

[cheesecake]

Thanks for all the great advice.

I'd love to have you come and train with me for a few days. Man, would we get some strange looks.

I have seven months remaining on my contract. After that, I'm looking for a new gym. I'd leave now if I could afford two memberships at once.
...chad...

 

[jeremys]

why such high reps on board press? not that there's anything wrong with it, probably great for hypertrophy, but what are you doing them for?

sink the bar in and perhaps pause then explode up. it makes a lot more difference and i feel it helps make my lockout stronger instead of tapping the boards. go to metalmilitia.net and watch bill crawford's board press video..

nice work. you're making lots of progress

 

[Exodus]

why such high reps on board press? not that there's anything wrong with it, probably great for hypertrophy, but what are you doing them for?

sink the bar in and perhaps pause then explode up. it makes a lot more difference and i feel it helps make my lockout stronger instead of tapping the boards. go to metalmilitia.net and watch bill crawford's board press video..

nice work. you're making lots of progress

your right..... and we do pause when doing 1 or 3 rep max movements.

i got the idea from Mule...... he said if you want strong triceps...... do rack lockouts.... so instead of doind db ext for 6-8 sets of 8-12 reps.... we do it with rack lockouts. so to keep variety in, on me days where we do rack lockouts for our 1 or 3 rep max. we do board presses. on de day, cheese will do rack lockouts for 2-4 sets of 4-8 reps. if he did a 1 or 3 rep board max, he would have done rack lockouts instead.

X

 

[jeremys]

gotcha