MM Training Log

[Parabellum]

9/30/03 Raw Day

Raw Bench Press (Index on ring) had a hard time getting the weight out of the uprights for some reason. Too far down on bench.

b x 5
135 x 5
185 x 3
225 x 3
275 x 3
315 x 1
355 x 1
395 x 0 ? moved an inch or two. Same with 400 on 9/28

My raw bench press is starting to really suck. I did so much better in August. maybe I need time to adjust to my new diet.

Looks like I have to work my lats, I've been neglecting back, shoulder and tri work for a while now and it has finally caught up to me.

3 Board Press (Pinky)
225 x 3
I decided I should let my tri's rest since they are still sore from Sunday. I hope I'm doing the right thing.

Front Military Press (Hammer machine)
3 sets of 6, did a 4th but only squeezed out 2 reps.

Reverse pec Deck
3 sets of 8

Incline Press
2 sets of 5

Cable rows
4 sets of 6

These are exercises I try to do on Thurs/Sun along with some form of ME\DE squat\dead exercises. (I was thinking about using wave type training for the next few weeks for squats and deads.)

I think I need to do 2-1 board presses on Tue and 4 -3 board presses on Sat and skip the 5,6 boards.

What's a good outer tri exercise?

 

[thebrute]

looks good brotha. normally when that happened to my deadlifts, i had to do speed work and do my heavy deads once a month. just food for thought. keep gettin stronger brotha. do u have any pics of yourself?tb

 

[IBench900]

Keep me posted on the Flushing Y meet, I think I may give the heavyweight class a whirl, maybe I'll bring my whole crew and we will all compete.

Back to my earlier question, I realize that you unrack yourself but will I be able to have someone lift off for me or do I HAVE TO unrack myself?

Thanks, just PM me when you get the info and if you need a handoff man I should be there.

Mike

 

[Parabellum]

These are really shitty becaue I kept moving and my wifes hands were shaking. (she was more nervous than I was)

Getting ready for 355

Setting up

Unracked and ready to go

Setup for 375

Completed 375

A little visualization - 400

Setting up 400

Ready to go --- I should have asked Anthony to hand off
I bombed this one.

I got a lot of compliments on my arch / bridge.

 

[Devastation]

your feet could be even farther back towards your head. your losing out on some leg drive. you don't have to be on the balls of your feet, as i see your going with feet flat on the floor, however you will get your feet back farther on the ball/toes

the only other thing i can see is on pic 3 it looks like you should be tucking your elbows more. a video shows more but these are helpful.

if you're failing off the bottom p, you know what you have to do - lats, shoulders, 3 boards

good job at the contest. got one under your belt and you know what you need to do for the next contest. get it done

 

[thebrute]

your feet could be even farther back towards your head. your losing out on some leg drive. you don't have to be on the balls of your feet, as i see your going with feet flat on the floor, however you will get your feet back farther on the ball/toes

the only other thing i can see is on pic 3 it looks like you should be tucking your elbows more. a video shows more but these are helpful.

if you're failing off the bottom p, you know what you have to do - lats, shoulders, 3 boards

good job at the contest. got one under your belt and you know what you need to do for the next contest. get it done

i would agree with devastation. i would pull my legs back farther. you can get some leg drive out of the lift. devastation pretty much said enough!! but i know i've been having issues off the bottom so i know what i need to do. how about that D, you've helped two people at the same time!!!!! tb

 

[Parabellum]

Thanks Dev and Brute.

One of the rules was to have your feet flat, the judge was very lenient he probably would have allowed ball/toes; I was just trying to follow the rules.

 

[thebrute]

no prob brotha. just pick their brains during the rules' meeting next time!! so do u lift RAW? tb

 

[Parabellum]

so do u lift RAW? tb

Yes.

I'm getting a shirt soon.

 

[Parabellum]

9/30/03 Raw bench day-----------**** I think I should Have taken this day off****----------
bx5
135x5
185x3
225x3
275x3
315x1
355x1
395x0

Skipped boards today, tri's sore from Sunday.

Reveerse Pec Deck
120x8
140x8
150x6

Hammer Machine, Front Military Press
90x6
180x6
270x6
320x2

Incline press
135x5
225x5

10/02/03 Deadlift Day **** Been a long time in the comming since I hurt my lwr back****

warm up
135x5
185x4
225x3
275x3
315x3

work sets 75% of projected max
375x2
375x2

Speed sets 60% of projected max
300x1 too heavy
225x3
225x3
225x3
225x3
225x3

Stiff deads ----lwr back getting pretty tight----
bx8
135x8

Barbell Rows
135x6
225x6

Pulldowns (Underhand)
140x8
170x6
250x3

Arched Back GM
135x8
135x8

Reverse Pec Deck
10x8
120x8
140x8

Hammer Curls
40*8
50*8
60*6

Barbel curls
bx8
135x2
95x8
bx8


10/04/03 CLose Grip Day (Shirt day, but I don't have one yet)

DB Press - fooling around-
80x6
120x6
150x0

Close grip
bx10
135x3
185x3
225x3
275x3
315x2 -lost strenght in this movement-

4 Board press (I brought my grip in on this)
315x3
335x3
365x2
385x1
405x0
405x2 wider grip
425x1 wider grip

3 Board Press ( brought grip in on this also)
315x3
335x3
355x1
365x0

Rack lockouts narrower grip
315x3
365x3
405x1
425x1
455x0
455x0 wider grip

Rev. Pec Deck
120*8
150*8

Tri Ext to chin
bx8
95x8
135x6

Machine Shrugs
270*10
320*8
320*8


I'm getting ready for a local raw bench press comp on Nov 22nd.

Next Saturday I'll be over at Nazareth Barbell for a bench press seminar, should be a great experience. Now we'll see how screwed up I am and how to fix it.