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Springfield Crew's Numbers...
- Thread starter AnimalMass1
- Start date
AnimalMass1
New member
10/4/02:
DE Squat
Phil: 135 + purples - 8 sets of 2
Chris: (Still with pulled hamstring, so he worked with Phil, just trying to get some blood to it. - 135 + purples - 8 sets of 2)
Matt: 225 + greens - 8 sets of 2 (Just watched the video, and my form is really tightening up. My ass was pushed back all day, my knees rarely drifted forward (just a little at the end, and even then it wasn't bad.) - and my "squat stroke" is getting shorter as the weight itself is moving in a straight up and down position.
Dave: 340 + blues - 8 sets of 2
Speed Pulls: 315 x 1 rep for about 6-7 sets?
Glute Ham Raise: 4 sets
Ab Pulldowns/ Glute/Ham Situps:
DE Squat
Phil: 135 + purples - 8 sets of 2
Chris: (Still with pulled hamstring, so he worked with Phil, just trying to get some blood to it. - 135 + purples - 8 sets of 2)
Matt: 225 + greens - 8 sets of 2 (Just watched the video, and my form is really tightening up. My ass was pushed back all day, my knees rarely drifted forward (just a little at the end, and even then it wasn't bad.) - and my "squat stroke" is getting shorter as the weight itself is moving in a straight up and down position.
Dave: 340 + blues - 8 sets of 2
Speed Pulls: 315 x 1 rep for about 6-7 sets?
Glute Ham Raise: 4 sets
Ab Pulldowns/ Glute/Ham Situps:
AnimalMass1
New member
Hey, I lost your number. Give me a call and leave a message, cause I won't answer the phone if your name doesn't show up on caller id. Got to talk to you about something. 
Your form was ridiculously perfect as usual. I'm actually starting to hate you. lol - No it's been awesome having someone who is a really skilled lifter analyze my squat.
The whole time I was squatting, you weren't back there checking out my ass, which is usually the case with most my training partners since I have such a nice ass, but instead were totally focused, watching my knees to see if they drifted in front of my ankles.
Thanks Bro.
AnimalMass
Your form was ridiculously perfect as usual. I'm actually starting to hate you. lol - No it's been awesome having someone who is a really skilled lifter analyze my squat.
The whole time I was squatting, you weren't back there checking out my ass, which is usually the case with most my training partners since I have such a nice ass, but instead were totally focused, watching my knees to see if they drifted in front of my ankles.
Thanks Bro.
AnimalMass
AnimalMass1
New member
10-7-02:
ME Bench Day: AnimalMass (dave worked out at his school gym after a hard night and did 315 for 10 rep sets and heavy rows.)
Ultrawides 5RM: 135 x 5, 185 x 5, 225 x 5, 275 x 5, 300 x 5.
Rack Lockouts w/ doubled green band (300lbs tension): 135 x 3, 135 x 3, 185 x 3, 185 x 3
Rows
Pushdowns
Hammer Curls
Today was kind of a break day. OUr CNS is a little taxed, so we thought the 5rm would help.
I did hit it a little harder in my second workout today, doing flyes, tricep extensions, and pushdowns.
AnimalMass
ME Bench Day: AnimalMass (dave worked out at his school gym after a hard night and did 315 for 10 rep sets and heavy rows.)
Ultrawides 5RM: 135 x 5, 185 x 5, 225 x 5, 275 x 5, 300 x 5.
Rack Lockouts w/ doubled green band (300lbs tension): 135 x 3, 135 x 3, 185 x 3, 185 x 3
Rows
Pushdowns
Hammer Curls
Today was kind of a break day. OUr CNS is a little taxed, so we thought the 5rm would help.
I did hit it a little harder in my second workout today, doing flyes, tricep extensions, and pushdowns.
AnimalMass
AnimalMass1
New member
10-8-02:
ME Squat/ Deadlift Day:
Narrow Stance Goodmornings to Parallel:
Dave: 545 (PR!) UNREAL
Matt: 315 (PR!)
Chris: 275
Phil: 185
Glute/Ham Raise: 5 sets
ABs on Glue/Ham: 3 sets
AnimalMass
BTW, I am writing this a couple days afterwards, and none of us can walk yet. I'm more sore than I have ever been in my life in my lower back.
ME Squat/ Deadlift Day:
Narrow Stance Goodmornings to Parallel:
Dave: 545 (PR!) UNREAL
Matt: 315 (PR!)
Chris: 275
Phil: 185
Glute/Ham Raise: 5 sets
ABs on Glue/Ham: 3 sets
AnimalMass
BTW, I am writing this a couple days afterwards, and none of us can walk yet. I'm more sore than I have ever been in my life in my lower back.
AnimalMass1
New member
10/10/02
DE Bench: Back to bands (finally)
First week of circa max band cycle:
Dave: 175 x 3 x 3 w/ doubled minis, 190 x 3 x 2 w/ doubled minis, 190 x 3 x 2 w/ doubled minis and choked light bands, 185 x 3 x 2 w/ doubled minis. (Dave's time throughout was between 1.9-2.2 seconds)
Matt: 135 x 3 x 3 w/ doubled minis, 145 x 3 x 2 w/ doubled minis, 145 x 3 x 2 w/ doubled minis and choked light bands, 135 x 3 x 2 w/ doubled minis. (My time started slow, around 2.5-2.6, and go down to 2.2-2.3 by the end.)
Chris: exactly the same as Matt, but time was around 2.7, with heavy band tension sets between 5-8 seconds SLOW!)
Rack Lockouts with doubled greens:
Matt: 135 x 3 x 2, 185 x 3 x 3,
Dave: 135 x 3 x 2, 185 x 3 x 2, 225 x 3, 275 x 3
Lat Pulldowns (single pulley - so weight is exact): 3 plates x 10 x 2, 4 plates x 8 (matt) - Dave did another 3 sets with 4 plates I believe.
Extra Workout: I did band JM presses @ higher reps, and glute ham raises. (Matt)
DE Bench: Back to bands (finally)
First week of circa max band cycle:
Dave: 175 x 3 x 3 w/ doubled minis, 190 x 3 x 2 w/ doubled minis, 190 x 3 x 2 w/ doubled minis and choked light bands, 185 x 3 x 2 w/ doubled minis. (Dave's time throughout was between 1.9-2.2 seconds)
Matt: 135 x 3 x 3 w/ doubled minis, 145 x 3 x 2 w/ doubled minis, 145 x 3 x 2 w/ doubled minis and choked light bands, 135 x 3 x 2 w/ doubled minis. (My time started slow, around 2.5-2.6, and go down to 2.2-2.3 by the end.)
Chris: exactly the same as Matt, but time was around 2.7, with heavy band tension sets between 5-8 seconds SLOW!)
Rack Lockouts with doubled greens:
Matt: 135 x 3 x 2, 185 x 3 x 3,
Dave: 135 x 3 x 2, 185 x 3 x 2, 225 x 3, 275 x 3
Lat Pulldowns (single pulley - so weight is exact): 3 plates x 10 x 2, 4 plates x 8 (matt) - Dave did another 3 sets with 4 plates I believe.
Extra Workout: I did band JM presses @ higher reps, and glute ham raises. (Matt)
AnimalMass1
New member
10/11/02:
DE Squat Day:
Chris: did light weight still recovering from strained hamstring. 135 + light bands x 3 x 8
Today, Dave and I took Irish's advice and will back off the bands a little and add more bar weight helping the elxplosion out of the hole.
This would be our light week of the wave:
Matt: 225 + light bands x 2 x 2, 275 + light bands x 2 x 6
Dave: 315 + green bands x 2 x 8
Speed Pulls: 315 x 1 x 5?
Glute/ Ham (which we broke - so I'll have to find a welder in the next day or two.)
AnimalMass
DE Squat Day:
Chris: did light weight still recovering from strained hamstring. 135 + light bands x 3 x 8
Today, Dave and I took Irish's advice and will back off the bands a little and add more bar weight helping the elxplosion out of the hole.
This would be our light week of the wave:
Matt: 225 + light bands x 2 x 2, 275 + light bands x 2 x 6
Dave: 315 + green bands x 2 x 8
Speed Pulls: 315 x 1 x 5?
Glute/ Ham (which we broke - so I'll have to find a welder in the next day or two.)
AnimalMass
AnimalMass1
New member
10/12/02:
Max Effort Bench Day:
3 Board Band Press
Phil: 185 x 1, 195 x 1 (PR!), 205 x 1 (PR!), 215 x 0
Chris: 225 x 1, 250 x 1 (PR!), 275 x 1 (PR!), 285 x 0
Matt: 225 x 1, 280 x 1 (PR!), 300 x 1 (PR!), 315 x 0
Dave: 315 x 1, 365 x 1, 405 x 1, 425 x 1 (PR!)
We all set very good PR's today!
Jm Band Press: We all did probably 6-8 sets here.
Pulldowns:
Max Effort Bench Day:
3 Board Band Press
Phil: 185 x 1, 195 x 1 (PR!), 205 x 1 (PR!), 215 x 0
Chris: 225 x 1, 250 x 1 (PR!), 275 x 1 (PR!), 285 x 0
Matt: 225 x 1, 280 x 1 (PR!), 300 x 1 (PR!), 315 x 0
Dave: 315 x 1, 365 x 1, 405 x 1, 425 x 1 (PR!)
We all set very good PR's today!
Jm Band Press: We all did probably 6-8 sets here.
Pulldowns:
AnimalMass1
New member
Final Periodization Before Meet:
ME BENCH DAYS:
10-28:
4 Board (+ shirt), high rep dumbell extensions
11-4:
2 Board Band (+ shirt), high rep JM presses
11-11:
1 board (+ shirt), high rep dumbell extensions
11-18:
4 Board Band (+shirt), high rep JM presses
11-25:
none: AR
ME SQUAT DAYS:
10-22: Box Pulls (Rack Pulls for Dave?) (Everyone take a weight from the ground), Glute/Ham Raise, Reverse Hypers, Abs
10-29: Wide Stance GMs with Reg Bar, Glute/Ham Raise, Reverse Hypers, Abs
11-5: Regular Squats with full gear on, Glute/Ham, Reverse Hypers, Abs
11-12: Reg Box Squat (this will be 11 days before meet) (will allow for gear adjustments/ work if needed), Straight-Leg Deads, Reverse Hypers, Abs
11-19: Wide Stance, high, arched-back suspended GMs, Glute/Ham Raise, Reverse Hypers, Abs
11-26:
None
DE BENCH DAYS:
10-24, 10-31:
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
Supplemental: shirt work
11-7: Deload
9 sets of 35% + doubled minis: 175, 135, 120, 95
Supplemental: shirt work + heavy band rack lockouts
11-14: Deload
9 sets of 35% + chains: 175, 135, 120, 95
Supplemental: shirt work + 5 Board Band Press
11-21:
None
DE SQUAT DAYS:
10-25:
Dave: 51% (330) + Blue + Pinks for 5 sets of 2
Matt: 51% (280) + Blue + Pinks for 5 sets of 2
Chris 51% (230) + Blue + Pinks for 5 sets of 2
Glute/Ham Raises, Reverse Hypers, Abs
11-1:
Dave: 53% (345) + Blue + Pinks for 5 sets of 2
Matt: 53% (290) + Blue + Pinks for 5 sets of 2
Chris: 53% (240) + Blue + Pink for 5 sets of 2
Glute/Ham Raises, Reverse Hypers, Abs
11-8:
Dave: 47% (305) + Blue + Pink for 5 sets of 2
Matt: 47% (250) + Blue + Pink for 5 sets of 2
Chris: 47% (225) + Blue + Pink for 5 sets of 2
Speed Pulls, Glute/Ham Raises, Reverse Hypers, Abs
11-15: Deload
Dave: 250 + Blue Bands for 5 sets of 2
Matt: 205 + Green Bands for 5 sets of 2
Chris: 205 + Green Bands for 5 sets of 2
Speed Pulls, Glute/Ham Raises, Reverse Hypers, Abs
11-22:
None (Total Rest)
11-23: Meet
ME BENCH DAYS:
10-28:
4 Board (+ shirt), high rep dumbell extensions
11-4:
2 Board Band (+ shirt), high rep JM presses
11-11:
1 board (+ shirt), high rep dumbell extensions
11-18:
4 Board Band (+shirt), high rep JM presses
11-25:
none: AR
ME SQUAT DAYS:
10-22: Box Pulls (Rack Pulls for Dave?) (Everyone take a weight from the ground), Glute/Ham Raise, Reverse Hypers, Abs
10-29: Wide Stance GMs with Reg Bar, Glute/Ham Raise, Reverse Hypers, Abs
11-5: Regular Squats with full gear on, Glute/Ham, Reverse Hypers, Abs
11-12: Reg Box Squat (this will be 11 days before meet) (will allow for gear adjustments/ work if needed), Straight-Leg Deads, Reverse Hypers, Abs
11-19: Wide Stance, high, arched-back suspended GMs, Glute/Ham Raise, Reverse Hypers, Abs
11-26:
None
DE BENCH DAYS:
10-24, 10-31:
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
Supplemental: shirt work
11-7: Deload
9 sets of 35% + doubled minis: 175, 135, 120, 95
Supplemental: shirt work + heavy band rack lockouts
11-14: Deload
9 sets of 35% + chains: 175, 135, 120, 95
Supplemental: shirt work + 5 Board Band Press
11-21:
None
DE SQUAT DAYS:
10-25:
Dave: 51% (330) + Blue + Pinks for 5 sets of 2
Matt: 51% (280) + Blue + Pinks for 5 sets of 2
Chris 51% (230) + Blue + Pinks for 5 sets of 2
Glute/Ham Raises, Reverse Hypers, Abs
11-1:
Dave: 53% (345) + Blue + Pinks for 5 sets of 2
Matt: 53% (290) + Blue + Pinks for 5 sets of 2
Chris: 53% (240) + Blue + Pink for 5 sets of 2
Glute/Ham Raises, Reverse Hypers, Abs
11-8:
Dave: 47% (305) + Blue + Pink for 5 sets of 2
Matt: 47% (250) + Blue + Pink for 5 sets of 2
Chris: 47% (225) + Blue + Pink for 5 sets of 2
Speed Pulls, Glute/Ham Raises, Reverse Hypers, Abs
11-15: Deload
Dave: 250 + Blue Bands for 5 sets of 2
Matt: 205 + Green Bands for 5 sets of 2
Chris: 205 + Green Bands for 5 sets of 2
Speed Pulls, Glute/Ham Raises, Reverse Hypers, Abs
11-22:
None (Total Rest)
11-23: Meet
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