Springfield Crew's Numbers...

[dg21]

We did these with a safety squat bar which i had never used for good mornings. I have to say i don't like using this thing. It makes you lift so much less. Does anyone like using this bar for gm's? If one can really benefit from using this bar over the normal bar then that's cool, i'll use it. Do you guys feel using different bars really helps?

 

[IrishPower]

hey regarding your strictness.


the wide, arched back good mornings are best for maximizing your squats and hip flexors NOT lower back.

IMO, you should all bending at your knees and flexing the weight up HARD and with momentum. This is not a low back, ham isolation exercise.

As Dave would say: use as much weight as humanly possible and it doesn't matter how you get it up.

just my $0.02

/irish

 

[AnimalMass1]

9/26/02

So today sucked ass...

DE Bench Day:

Week 2 with chains (50lbs)

Phil: 135 x 3 x 9

Chris: 155 x 3 x 9, 185+chains, 225+chains

Matt: 155 x 3 x 9 (which was pretty damn fast), 185+chains x 3, 225+chains, 275+chains x 0!! Plastered me to the f'n floor! Ok, not really, but it didn't go up.

Dave: 185 x 3 x 2, 205 x 3 x 6, 275+chains, 315+chains, 365+chains x 0 x 0. Plastered too.

All weights above training percent were taken with a close grip.

Not sure what the hell happened today. For some reason, the chains wear me out worse than the bands. Dave thought his problem might have been a GPP sorta thing in that he missed several speed workouts prior to last week. Not sure, but no one left very happy today from the gym. I mean, you're not supposed to miss weights on DE day, and so we all took weights that we've easily handled before, and they killed us. Who knows?

I did 135+chains on 4 board very fast for 3 sets of 15 just to finish off my triceps.

Pulldowns

AnimalMass

 

[AnimalMass1]

9/27/02:

DE Squat Day:

Dave: 275 x 2 x 2, 315 x 2 x 6

Matt: 225 x 2 x 8

Chris: 225 x 2 x 2? then pulled the shit out of his hamstring. Not sure how long he's out?

Glute/Ham Raises

Abs

 

[AnimalMass1]

BTW,

After video taping the workout last week, I was totally depressed in the fact that my knees were drifting in front of my ankles. i.e. - I'm an f'n quad squatter. The other problems I struggle with is losing my arch in the hole, as well as not pushing my butt back enough. (I sit way back, but my butt wasn't going back enough).

Also, I have never been able to get my feet out to monolift width (48"? - don't remember, but we screwed in 4x4 boards in the platform where the monolift base would be. - I have never been able to get out to them without my hips feeling like they were ripping.

OK, so basically what I'm saying is I'm the worst squatter in the history of the world.

So to remedy this issue, I will be doing very light squats for my extra workouts for awhile.

Today I raised the box 2 inches above parallel, and worked with 135, until I got my feet out to monolift width, and where I was pushing my ass back like I was supposed to and not letting my knees drift forward.

It worked tremendously, and I am excited about the progress I will be making.

I then did additional glute/ham raises which I suck at because my hamstrings are weak ass.

AnimalMass

 

[AnimalMass1]

9/30/02:

ME Bench Workout: 2 Board Press

Dave: 455 raw, put on his single poly shirt which didn't look like it helped him at all, and missed 500 twice.

Matt: 315, 365 x 0 x 0. Not good at all. My PR here is 350 and 315 was like 135, so I figured I had 365 in me. But post tren crash is kicking in.

Chris: 275, 305 (PR), 315 x 0

Phil: 230 (PR), 245 (PR!)

JM Press

Rows

Hammer Curls

 

[AnimalMass1]

10/1/02:

ME Squat/ Deadlift Day: Regular Box Squats

Dave: 495, 545 x 1, 585 x 0 x 0. (Not sure if this is right - Dave will have to verify)

Matt: Really tried keeping form right. Hurts my lifting a little, but I have to learn how to do it right: 365, 405, 435 x 1 (PR), 455 x 0

Chris: Hurt with pulled hamstring

Glute/ Ham Raises

Abs

 

[AnimalMass1]

10/3/02:

DE Bench: Last day for chains thank God.

Dave: Worked out at school

Matt: 155 x 3 x 4, 165 x 3 x 4

Chris: 155 x 3 x 4, 165 x 3 x 4

Phil 135 x 3 x 8

5 Board band press:

Matt: 185 x 5, 225 x 5, 275 x 5 (5rm - pr - easy), 315 x 1, 135 x 8 x 3

Chris: 225, 135 x 5 x 3

Phil: 210(PR), 135 x 5 x 3

Pulldowns

Hammer Curls

 

[AnimalMass1]

Extra Workout:

(I'm really having a hard time gaining weight, so I will be going to more 3-5 rep maxes on heavy supplemental work, and even some ME work to help with muscle mass.) The extra workouts will also focus on this.

Flyes: 45 x 12, 60 x 12

JM Press with doubled minis: 45 x 8, 95 x 8 x 3

Hammer Curls: 45 x 8

 

[AnimalMass1]

UPDATED PERIODIZATION: 10/4/02

MONDAYS:

ME Bench Work:

Week 1: Floor Press + Chains (COMPLETED)

Week 2: 2 Board (+ shirt) (COMPLETED)

Week 3: ultrawides 5RM

Week 4: 3 Board Band (+ shirt)

Week 5: 4 Board (+ shirt)

Week 6: reverse band press

Week 7: 2 Board Band (+ shirt)

Week 8: 3 board (+ shirt)

Week 9: none (rest for meet on Saturday)

Supplemental will be lots of shirt work, and higer volume lighter tricep work including: Dumbell Extensions, Tate Presses, and higher rep JM presses.

TUESDAYS:

ME Squat/ Deadlift Work:

Week 1: Wide Stance Arched Suspended GMs w/ SS Bar

Week 2: Regular Box Squat Max

Week 3: Narrow Stance Rounded Back GMs

Week 4: Narrow Stance Low Box Squat with SS Bar

Week 5: Box Pulls (Rack Pulls for Dave?) (Everyone take a weight from the ground)

Week 6: Wide Stance rounded back GMs with SS Bar

Week 7: Regular Squats with full gear on

Week 8: Reg Box Squat (this will be 11 days before meet) (will allow for gear adjustments/ work if needed)

Week 9: Wide Stance, high, arched-back suspended GMs

Supplemental Work will be heavy on the Glute/ Ham Raises as well as Straight-Leg Deadlifts, and Dimel Deadlifts. Of course Reverse Hypers will be used as well.

THURSDAYS:

DE Bench:

Percents based on 500 for Dave, 385 for Matt, 335 for Chris, and 250 for Phil.

Week 1/2: 45-50% + chains: (COMPLETED)

Dave: approx. 185-205 + chains for 9 sets of 3.
Matt: approx. 165 + chains for 9 sets of 3.
Chris: approx. 165 + chains for 9 sets of 3.
Phil approx. 135 + chains for 9 sets of 3. (Phil needs a little higher percentage weight)

Weeks 3/4:

3 sets of 35% + doubled minis: 175, 135, 120, 95
2 sets of 38% + doubled minis: 190, 145, 130, 105
2 sets of 38% + doubled mini + choked light: 190, 154, 130, 105
2 sets of 35% + doubled minis: 175, 135, 120, 95

Week 5:

3 sets of 30% + doubled minis + choked light: 150, 115, 100, 75
3 sets of 30% +dbled mini+chkd lights+chains: 150, 115, 100, 75
2 sets of 30% + doubled minis: 150, 115, 100, 75

Week 6/7:

2 sets of 30% + doubled minis + choked light: 150, 115, 100, 75
1 set of 30% +dbled mini+choked light wrapped twice:
3 sets of 30% + doubled light bands: 150, 115, 100, 75 (Matt and Dave might try adding a choked mini on set 5, and a doubled mini on set 6)
2 sets of 30% + doubled minis + choked light: 150, 115, 100, 75

Week 8: Deload

9 sets of 35% + doubled minis: 175, 135, 120, 95

Week 9: Deload

9 sets of 35% + chains: 175, 135, 120, 95

Supplemental work needs to be heavy, usually with bands: JM Presses, 5 Board Band Press, and heavy band rack lockouts.

FRIDAYS:

DE Squat Days:

Percents based on 650 for Dave, 550 for Matt, and 450 for Chris.

Week 0: Speed Strength (COMPLETED)

1 Set of 25% + blue bands: 175, 135, 135
1 Set of 25% + blue + purple: 175, 135, 135
1 set of 25% + blue + green bands: 175, 135, 135
1RM with blue + green bands

Week 1: (COMPLETED)

Dave: 275/315 + blues for 8 sets of 2
Matt: 225 + greens for 8 sets of 2
Chris: 225 + greens for 8 sets of 2

Week 2:

Dave: 47% (275/ 315) + blues for 8 sets of 2
Matt: 47% (250) + greens for 8 sets of 2
Chris: 47% (225) + greens for 8 sets of 2

Week 3:

Dave: 51% (330) + blues for 8 sets of 2
Matt: 51% (275) + greens for 8 sets of 2
Chris: 51% (250) + greens for 8 sets of 2

Week 4: Start Circa Maximal

Dave: 51-55% (330-350) + greens for 8 sets of 2
Matt: 51-55% (280-300) + purples for 8 sets of 2
Chris 51-55% (230-250) + purples for 8 sets of 2

Week 5:

Dave: 55-60% (350-390) + greens for 8 sets of 2
Matt: 55-60% (300-330) + purples for 8 sets of 2
Chris: 55-60% (250-275) + purples for 8 sets of 2

Week 6-9: Periodize as we get closer.

Supplemental will be speed deadlifts at 50% of 1RM (275-315). Matt and Chris will perform these off of a box, while Dave will perform these with bands.

Other Supplemental/ Accessory will rely heavily on the Glute/Ham raises, Reverse Hypers, and Core work.