Springfield Crew's Numbers...

[AnimalMass1]

Yeah,

we need to get more efficient with the workout. We had too much "downtime" inbetween sets and lifters. The workout took 1:45, which is too long.

As far as accessory - you are really doign tons of tricep work with all the board presses and rack lockouts, etc.

we do back, shoulders, traps, etc. on the light day.

AnimalMass

 

[JDarty6173]

I'm really glad to see you guy doing the MM stuff.. I plan on incorporating in into my westside training here in the near future..

 

[dg21]

ME squat- went over to Hannibel's house and trained with him and Project.

Wide stance Suspended GMs - don't know heigth, but it was maybe 48 inches. This is higher than I have ever done them


I ended with 840 x 3
My little bro did 840 for a single

glute ham raise with back raised 4 sets of 10 - 8


straight leg situps
band crunches

Short workout, but my back was kinda trashed.

Last time i did susupended GM's I did them from real low and only could do 585. Using this much weight today was surprising. I think it's good to do things like this that teaches you to handle heavy weight. When i do narrow low box squats, it's hard, but i don't use shit for weight, so today was good.

 

[IrishPower]

dg21:

yes these are good when done occasionally, but i think that when you far exceed your squat, it is time to retire that height. i hit an 865 off 46 and i have not done these since. you have to ask yourself if you are risking injury by training a point which is obviously strong for you.

just a thought.

good job though!

/t

 

[Hannibal]

Good Point Irish...just for the record the height was 44". Being over 6ft tall makes it a decent ROM. However I understand what you are saying. We don't use that height often...just to get a feel for the heavier weights. Usually it's 36"...which is down there.

 

[dg21]

ME bench

worked up to 405 raw
by 225, I could tell i wasn't feeling great. My last workout on Sunday with heavy boards was still hurting me pretty bad. I felt weak as hell, but continued.

Put on shirt
455 x 5
500 x 1
530 x 1 (PR)
555 x 1 (PR) pulled the shirt down some and used a belt to keep it there. This was much easier than 500.
- All of these done with a good pause-

Shrugs- lots of reps with 315 and 365

that was it. This was the worst I have felt on a bench day in a long time, so I cut it short.

I think from now on, I'm going to go heavy with the boards on dynamic day every other week or so, instead of every week. I'll keep doing reps in the shirt, and shoulder presses like the Metal Melitia guys do. Reps in the shirt are for sure helping me learn how to use the thing.

 

[genemachine]

01-02-03
Raw Bench Day

I think all of us we're feeling a bit overtrained today. I felt really good, but I just couldn't push up as much weight(raw) as I normally can, anyway...

135x8
185x6
225x4
245x2
275x0 missed this ... freaky after that 335 bench ... oh well

6 board
225x6
275x6
315x4

No shoulder presses today, too wore down.

shrugs
225x15
225x10
275x10
275x8

Dumbell shrugs
60's (it's the highest we have) x 20ish - too light, did a couple sets

Hammer curls tonight...

 

[AnimalMass1]

I think we are figuring out the same thing back here in Springfield that Dave has already figured out. We are too beat up to run this amount of volume and heavy all the time.

I haven't lifted shit this week after the heavy militia day.

Now don't get me wrong - I think for bench, that's the way to go, but we have to make alterations to the system for a 3-lift powerlifter.

I think backing off the volume a tad on ME day, as well as rotating out of the shirt every 3 weeks or so and just doing a regular Westside ME day (for CNS) would be the way to go there.

On De day, I think every other week we'll do regular DE work with bands and not really work up much. The supplemental and accessory on these days will be triceps, triceps, triceps (but by way of extensions, JM presses, etc. - not heavy boards).

Then, on the weeks we aren't doing DE day, we will do a raw day where we do raw bench, heavy boards, shoulders, etc.

Unfortunately this is all I've done this week after a big Monday bench day:

Tues: Good Mornings - felt horrible. Worked up to 275 and then went back to bed.

Thurs: Raw Day: felt horrible still and weak. Worked up to 315 raw and missed it - can't believe that! Threw it up easy on Monday - that shows you how overtrained I am. After working up I did 6 board up to 315 for 5 reps and called it good. My forearms started hurting again, although not bad - but again - chronic overtraining.

Tomorrow I hope to have a better training day doing DE Squats.

AnimalMass

 

[DOM]

After reading your article and seeing the MM workouts I was really wondering if you'd be able to handle that volume. When I read the article I wasn't clear on how many days they took between workouts -- but I see you guys are still doing 2x/week. But with all the volume in those workouts it looks more like you would have to do once every 5 or 6 days.

How do the MM guys handle it? Would you say you have to progress to the point where you can do it? Or do they do only 1 workout a week, or what?

 

[AnimalMass1]

They bench twice per week, but remember that they are bench specialists. They don't work lower body twice per week. They squat once per week in a DE day fashion.

So they are only working out three times per week.

AnimalMass