Springfield Crew's Numbers...

[Vulgar_Display_Of_Power]

AnimalMass-

I noticed you said you did SQ off a 17.5 box. So you Squat off a 16 box normally for DE work?

Why I ask is I use a 12in box for DE, and was just wondering if I might be missing out on something by closer UP to parallel for me.
When I Squatted last with Benchmonster and BigOkie before the Tulsa meet, they had me on a much higher box, but I couldnt generate the same speed as a lower one. As long as my hips stay healthy, do you think I ought to stay on the lower box?

Later..

 

[AnimalMass1]

Wow. 12" is really low. I mean 16" may be too high for you, but remember, Dave is the shortest one here, and he's a hair from 6'1". The rest of us are right at 6'1" to 6'1-1/2".

I would definately go up to a 14" box or so. There are several reasons for this: 1) Surely you can get more weight on the higher box. You need to get used to handling as much weight as possible on your shoulders. 2) There is no reason to USAPL squat around here. Neither Dave nor Chris had any problme hitting parallel at the last meet. Squat to parallel, and then get the f' up.

So I would bring the boxes up until you are right at or just below parallel.

11"-12" is the height of our low box when we do low box squatting.

AnimalMass

 

[dg21]

12-25-02
Max bench day

flat bench
135
225
275
315
365

put on shirt and pulled it way up
405 x 5 got last 4 reps to touch

455 x 5

500 x 2 all touched and missed on a third rep, just came out of the groove

500x 4 all touched
this was the best I have felt in my shirt. All reps were easy.

I think doing reps in my shirt is helping already. Next week I'll pull it down some and go heavier.

Pull ups 3-4 sets
Rack lockouts- about 500 for 2 sets of 4 - arms really hurt on this
Dumbell Rows 5 sets of 12

I would have done board pressed but we didn't have the boards today.

 

[AnimalMass1]

12-26-02:

Raw/ Light Bench Day: (Just Phil and Chris - Matt still rehabbing tendonitis)

Phil: worked up to 225 raw

Chris: worked up to 275 raw

Shoulder presses:

Phil:
95x8x2
135x6
135x4
155x0?

Chris:
95x8
135x8
155x6
185x2
205x0

Then Matt joined in...

Bent Over Barbell Rows:
I (Matt) worked up to 205. Chris and Phil did less.

Pulldowns: 315x8x3sets

Pullups: 2 sets to failure

Shrugs:
225x12x2
275x10
315x12x2
275x20

Good Day!


12-27-02:

DE Squat Day (Just Matt and Chris - Phil is sick)

All Squats done with green bands:

225x2x1
250x2x5
275x2x2

worked up: Chris: 315x1, 365x0

Matt: 315x1, 365x1, 405x1 (easy) - very good weight for me - lift was clean.

Watched video afterward and noticed that I'm finally completely squatting with my hamstrings and ass. My knees didn't move an inch, even on the 405plus greens. Also, my hips are adjusting, and I'm getting my feet wider and wider without pain. Now I just need to work on bending over a little more.

Speed Pulls: Doubled Greens
225x3x2
275x1x3
315x1x3

Glute Ham Raises:
2 sets with bodyweight
1 set with light band around neck

Reverse Hypers:
3 sets of 315

Weighted Situps

Great Workout!

AnimalMass

 

[dg21]

DE squats with blue bands

405 2 x 2
425 4 x 2
455 1 x 2
495 2 x 2

best DE squat workout ever for me

Felt fast on every set. The only rep that seemed to slow a little was the last with 495.

I have really moved up the weight I am using on this day. The heaviest weight in my squat wave leading up to my 800 squat was 370 and blues I think. I don't seem to be slowing down so I keep going up.

Pull throughs 4 sets of 10 - thought i was going to die doing this high reps stuff.

Heavy abs

Neck work

- I didn't do my speed pulls against bands because everyone said to do them every other week. I'll probably do them a little more frequently then that, but not every week.

My younger bro used 405 and blues today and was fast with it. I think he'll squat a lot in St. Louis. He's only 18 too.

I feel like I am the strongest I have ever been by a lot these days. Let's hope this keeps us till St. Louis.

 

[Vulgar_Display_Of_Power]

Damn DG21-

You better light it up or little(if you can call him that)bro is going to blow past you.

Kinda glad my brother doesnt lift just for that reason!

Your #'s look awesome man-big things in StLOuis!

 

[AnimalMass1]

12-30-02

Good News! Benched with no pain at all today! I was weak as crap (couldn't bench 405), but I'm still excited that the rest and recovery paid off!

Today was my first Metal Militia heavy workout.

Bench:
bar x 10
95x8
135x8
185x5
225x4
275x2
315x1
put on shirt
365x3 (easy but none of them even got close to touching and I had the shirt pulled all the way up until the collar was choking me)
405x0x2, - Couldn't get it today - couldn't hit groove, plus I was benching for the first time with an arch. But the good news is, no pain at all in my forearms!

6 Board:
225x5
275x5
315x5
365x5
405x0 (damn that 400) (how do you get 365 5 times and 405 0 times?)

4 Board:
225x5
275x5
315x5
365x1

Rack Lockouts (these were the lower rack lockouts (probably 5"-6" lockouts for us.) - (Maybe we should do the next pin up? - so that we can get used to the feeling of some really heavy weight beyond our max.?)

275x3
315x1
315x3
365x1

Again, good workout. I was weak, but felt healthy for the first time in months!

AnimalMass

 

[genemachine]

This was my first Heavy MM workout also.

Been in Hawaii for 10 days getting married and soaking up the sun, figured I'd be weak but a 20 lb PR on the bench proved me wrong.

Worked up to a new 335 PR with shirt!

The shirt I got from Hannibal has been great. I'm about 205 now and increasing, so the shirt fits tight.

bar x 10
95x8
135x8
185x5
225x3
275x1

put on shirt
315x2 (struggled with the form, brought my head up so that my chest sank)

335 (PR!) - No problem, Went so fast off the chest that I thought it was cake, and stopped pushing at the top. Struggled with the last inch after that.

Everything else was pretty much the same as Animal Mass.

Awesome workout. I love this Metal Militia stuff. Hopefully I can enter the Febuary comp at 220... gotta go eat.

 

[AnimalMass1]

Dave posted this on the wrong thread, so I'll paste it in for him:

DE bench day

205 and minis 8 sets of 3

4 board
405 x 5
455x 5
475 x 5
510 x 3
530 x 2 missed third, dont know why 2 was super easy. i was being an idiot

shoulder press- light weight for many reps- still being cautious of my old injuries.

shrugs
365 a few sets of a lot

external rotation with mini band- lots of heavy reps makes my shoulders feel weird. I need to do more of this stuff.

 

[DOM]

how much rest between sets do you guys take when you're doing all those sets raw bench, shirt bench, of 6 board, 4 board, rack lockouts, etc?

Seems like a lot of volume and the workouts would be longer. Also, when you do all that heavy work, then do you do no accessory work? Just trying to understand this MM split.

-DOM