Springfield Crew's Numbers...

[Vulgar_Display_Of_Power]

Damn AnimalMass!!!


Those #'s look great since you went clean

I might follow your lead and try the same!

--See you saturday!

 

[dg21]

Went to Tulsa to train today, for the first week of the Circa Max phase.

375 with blues and greens 7 x 2
-got to 5 sets and did 2 extra because I felt like it. -

Speed Pulls - just weight-

couple reps with each weight
275
315
365
405
500

Ab pull downs.

Lots of band tension today. I learned after the first two sets I have to keep my abs tight or it slows me down. When I corrected this, there was a big difference in speed. Overall it felt real good.

 

[AnimalMass1]

1-11-02:

DE Squat:

Circa-Max Week One:

275+blues+pinks.

5 sets of 2 on the monolift.

Speed Pulls up to 505.

Had an awesome time working out with the crew in Tulsa. The band tension was alot but not over-powering. I was slow as hell, but it was weird, because I felt so tight and setup due to the monolift. I felt I could have squatted 200+ more pounds just because of the additional stability.

Now I must find myself a monolift.

(PS - Next week will suck at 295 and having to walk the weight out again.)

AnimalMass

 

[spatts]

I just wanted to say that you guys are incredible to train with. You are motivating as powerlifters, and as peers. I'm very grateful to have your strength and knowledge to feed off of. Congrats to all of you on an awesome day. 6 weeks!

 

[dg21]

DE bench

205 and looped purples
8 x 3

5 board
555 2 sets of 5

shoulder press
185 3 sets of 10



ME squat
no max work because of circa max

6 trips with the sled
abs pull downs- 6 sets of 10
shrugs- worked up to 3 sets 20 with 415
grip work

 

[spatts]

You guys don't do ME squats during circamax? Is that typical? I've never heard of that, but I could be doing it wrong.

 

[dg21]

Spatts, I thought that during the circa max, max effort is done about every other week because it is so much more taxing than a normal DE squat wave. Plus, I thought you told me last time you did no ME work?

Any way, next week we will do some sort of pulls, maybe take the next week off, then take a box max, then the week before the meet work up to our openers with our suits. This isn't set in stone, it is just an idea.

Maybe I should ask someone like DBCooper what they do during a circa max phase.

 

[genemachine]

Heavy Bench 01-13-03

Didn't have much time for this workout, so we had to skip some stuff

barx8
95x8
135x8
185x6
225x3
put shirt on
275x3
315x1
340x1 (PR!)

4 board
225x8
225x8
315x4

bunch of lat pull downs

 

[dg21]

Damn Gene, your bench is coming along nicely. Good work. See ya in a few days.

 

[dg21]

I just looked at Paul Childress's training log on elite.fts. He is doing a circa max and he is not skipping any ME days. He even worked up heavy on DL after his sets on DE day. So I guess if one feels good, it's cool to go ahead and do ME sqaut every Monday.