Springfield Crew's Numbers...

[AnimalMass1]

Dave,

Looks like you guys got a good workout in! Did you get ahold of Ufford? Where are you guys working out until then? Also, get Kyle and Matt off their ass and get them posting what they are doing as well!

12/12/02:

DE Bench:

Chris and Mett: 135 + doubled minis (keeping it low due to tendonitis)

Dave: 185 plus doubled minis.

4 boardpresses for reps

Pullup contest between Me and Dave. (Pretty funny stuff)

Heavy Shrugs

(Dave, for real, how sore were your traps and lats after this day? - Mine were hurtin bad.)

12/13/02:

DE Squat Day:

Chris and Matt: 250 + greens for 8 sets of 2.

After 4 sets, I put my suit on over my groove briefs just to feel em a bit. I couldn't get them on all the way. Chris punched me in the jaw trying to get them up, and I was so worn out - it was a rough remainder of the day.

I finished squatting, but with the suit not up all the way (needed another 2 inches) - it pushed my knees in and made it hard to squat.

So, I will be wearing my suit with no briefs next week, so that I can get them loosened up a bit.

Later that evening I did:

deadlifts: worked up to 405 on the floor, then added plywood boards and kept doing reps of one until the bar was on my feet. I smoked them. Felt really good. (No belt, no suit.)

Reverse Hypers, Glute Ham Raise, Abs

AnimalMass

 

[AnimalMass1]

I thought it would be helpful to list my goals for the upcoming meet in St. Louis - not poundages, but where my weaknesses are in each lift and how to fix them.)

DL:

Weakness: LOWER BACK!

1) Do speed work and ME work off of box, work up to 75%-80% of max on the floor and then add 1" mats/ boards and pull singes until the bar is on my feet.

2) Pull using bands to increase explosiveness.

3) No Belt!

4) Posterior Chain work: Reverse Hypers and Abs!

5) Bent over goodmornings (low, strict, suspended and reg, and lots with safety squat bar.)


Squat:

Weakness: Form, Lower Back, and working stance out

1) Increase DE effort bands to blue for at least several weeks. Obviously I'll drop the bar weight so the percents somewhat even out.

After talking to benchmonster, I think I would like to play around with percents a little more. My reg phase should be with greens, but I would like to begin to use the blue bands some, as my explosiveness sucks. If I use blues for a couple weeks, then the following week, I might go to straight weight or purple bands.

2) More Sumo deadlifts with butt low. - Work the hips and hamstrings.

3) Pull-throughs

4) Straight Leg Deads

5) Jack up back of glute ham raise, and use light band.

Bench Press: (Will begin to play around with Metal Militia style trainng here).

1) Bring up shoulder strength.

2) Get lots of reps in my shirt.

AnimalMass

 

[dg21]

Matt, Yea traps and lats were soar. After speed pulls against bands I thought my lats were going to rip. They are still soar.

We trained at Kyle's gym at school. We haven't gotten a hold of Ufford yet but I am still working on it. It should work out, then it will be a battle every day.

I'll try and get Kyle and Matt to post. Kyle's deadlift seems like it's getting crazy, so I'll post some of those numbers if he doesn't.

 

[AnimalMass1]

12/16/02:

First Metal Militia Day! (Heavy)

Well, good news and bad news. We did our first militia workout today. (Just Me and Phil) - and I worked up to 405 in my shirt, and my tendonitis just wouldn't take it. So I'm taking off benching for two full weeks. (Hopefully that will be enough).

I may try to find someone to do some ART or rolfing on me between now and then.

It's not horrible until the weight gets high, but then it get's bad. I could bench light, but I just don't think it will heal. I've been on prescription NSAIDs for three weeks now, and there is some help, but not enough.

OK, that said, Phil had an incredible workout. Best I've ever seen from him. He was a trooper, and the volume didn't seem to kill him.

I haven't seen him bench more than 225 with or without a shirt ever.

Warm Up:
95 x 8
135 x 6
185 x 2
Put on shirt:
205 x 3 (never touched)
225 x 3 (also, never touched, but could have)
About here he quit being pussy about the shirt and decided to start lifting like a man.
245 x 1 PR! (touched!)
205 x 5 (touched on last rep)
205 x 5 (came within one inch on reps 1-4, then touched on the fifth)

6 Board Press Raw:
185 x 3
205 x 3
225 x 3
245 x 3
275 x 3

4 Board (Raw):
225 x 3

Lockouts:
225 x 3
275 x 1
300 x 1

A very good workout for Phil.

Now we'll see if he recovers in time for Thursday's raw day.

AnimalMass

ps - DAVE, how'd the rack pulls go today? Who won between you and Kyle?

 

[AnimalMass1]

One more note about me noth being able to bench. I really don't mind at all with the exception that I really wanted to start this militia training right away.

However, it will allow me to really work on my squat and deadlift, and up the volume that I do in those workouts.

I would like to raise my bench by less than 50 lbs by Feb. However, I would like to rais emy squat and dead by 100+ by then.

I'm gonna do it. Don't tell me I can't.

AnimalMass

 

[AnimalMass1]

Hey Dave,

One more thing...when you guys pulled with the doubled green bands under your feet - I'm still trying to figure out exactly how you did it...

If I understand right, you only used one green band right? - and then you took that green band and put each end over the bar, and then stood on the middle? Is this right?

So theoretically, if that is the way you did it, I could do the same thing, but then put the band under one of the box squat boxes that we use, so that I am pulling both off of a box and with bands?

AnimalMass

Edit: - That can't be right - once I started thinking about it, of you did that, it would be the same as just draping the band over the bar. - So did you choke the band around the bar? - Damn, I'm all confused.

 

[dg21]

Rack Pulls with no belt from a few inches below the knees

585 easy
675 missed twice badly, conventional. Missed twice sumo, an inch from lock out

Kyle, my younger bro

675 was a struggle, but got it.
705 missed conventional, missed sumo

Pullthoughs 4 sets
Neck work
Both of us were dead after this

Both of us suck at rack pulls because we get speed off the ground that carrys us through our weak point, which is the top.

This was a ridiculous for us to keep pulling, but oh well.
So my younger brother kicked my ass today. suck!



Matt, we used two green bands to pull against. We just layed the bands across the bar and brought the two ends together and stuck out feet through them. So you have both ends of the band under your feet, with the band going around, or over the bar. If that doesn't make sense call me and I'll explain it better.

 

[AnimalMass1]

ok, yeah i got it now. I'll try that tomorrow.

Congrats to Kyle on beating you. (But I was cheering for my workout partner - so you let me down.)

I've got to figure doing the band pulls will continue to help you guys at lockout.

Cya.

AnimalMass

 

[AnimalMass1]

12/17/02:

ME Squat/ Deadlift:

Low Suspended Goodmornings with the safety squat bar.

This was very low. Way lower than we typically do suspended goodmornings. The first part of the movement, going form a static position sucked.

But I need the lower back work. Phil cheated a bit, but he needs the hip work anyway, so no complaints from me.

Matt: 315

Phil: 245

Then we did a bunch of pulls:

We did straight leg deads for a few sets.

Phil moved to dynamic sumos and tried to keep his ass down and make his hips work.

I did conventional and just did a bunch of reps up to 275.

(Dave, I tried pulling with the doubled green bands like you said, but I absolutely hated standing on them. They seemed to pull my feet up badly - especially if part of the band got under my toes. So I'll have to get a hook of some sort this week and try to bolt it into my platform.)

AnimalMass

 

[dg21]

DE squat

all with blue bands
345 a set of 2
365 2 sets of 2
405 5 sets of 2

started a little light and worked up because last week wasn't very fast. I wanted to make sure I got some real fast reps in.

my sets with 405 felt very good and fast


pulls with 225 and green bands-real light, just wanted to do these again

heavy abs

straight leg deads 3 sets of 10 with 315

tried to keep volume a little lower because of the super hard ME work on Monday.

My shirt came back from Karin with an open back. I'm going to start to get a lot more reps in my shirt.