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Domination Of The Pink Weights


dpc

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Yeah I definitely didn't push it but I worked so I'm happy.

What do you think of belts? I've heard great reviews about bestbelts.net. Also a few other companies. Have any opinions?

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I saw your text but was training! Sorry :p As far as belts go I would try to get a efs lever belt, it's what everyone seems to like at meets and everyone besides me at the garage has/had one... I briefly looked at the site, it looks ok. I would choose a two pronged option if you go that route.

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I'm on a bit of a budget but I did find another site I wanted to ask you about. Ill send the link to you later when I remember it. I think no matter what I get it'll be better than before.

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Ok I'll be keeping an eye on the phone, you're right they are a bit expensive. I just plan on wearing my leather strap until it breaks and getting a nice one at that time haha

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5/16/14

Squat Day

2 sets of 5 on makeshift reverse hyper

Box squat

barx5

70x5

85x5

100x3

110x5

125x5

145x7 (prescribed 5)

17.5 inch rack pull

115x5

135x5x3

Leg press (this leg press is the heaviest I've ever used. nice but really heavy)

1 plate on each sidex12x2

GHR

3 sets of 5

In the past I used the GHR more like an inverted back raise. Today I actually tried to use it in a GHR way. Not sure if form is crap or just weak but didn't really feel anything in my hamstrings and it was pretty damn difficult.

abs

Prowler

50 lbs for 4 trips

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5/17/14

Bench Press

Bench Press

barx5

60x5

75x5

90x3

95x5

110x5

125x5 (prescribed 5)

military press

barx8

65x8

75x8

85x9

lying tri extension with ez curl bar

35x12x4

inverted row with legs on box (body was parallel with floor when raised to bar. i had my hand grip in the same grip i bench press in)

4 sets of 5 reps

one set of light abs

27 total wide grip pull ups

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5/20/14

MIlitary Press 5 week

Military Press

45x5

55x5

65x5

70x3

80x5

90x10 (prescribed 5 reps)

Floor Press

barx6

75x6

95x6

115x6

Wide Grip Lat Pulldown (lighter weight and paused at the bottom and squeezed lats)

70x10x3

Chest flyes (did these slow)

15x15x2

bar pushdown supersetted with db curl

70x15x2 20x10x2

70x10 20x10

21 total wide grip pull ups

I think I'm going to make my accessory work more bodybuilding style after watching an hour long seminar I saw today that Dave Tate put on about accessory work. Good workout and leg feels 100% normal throughout it

Edited by dpc
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5/20/14

MIlitary Press 5 week

Military Press

45x5

55x5

65x5

70x3

80x5

90x10 (prescribed 5 reps)

Floor Press

barx6

75x6

95x6

115x6

Wide Grip Lat Pulldown (lighter weight and paused at the bottom and squeezed lats)

70x10x3

Chest flyes (did these slow)

15x15x2

bar pushdown supersetted with db curl

70x15x2 20x10x2

70x10 20x10

21 total wide grip pull ups

I think I'm going to make my accessory work more bodybuilding style after watching an hour long seminar I saw today that Dave Tate put on about accessory work. Good workout and leg feels 100% normal throughout it

I remember doing a little digging into Tate's philosophy on assistance work, but don't quite remember why he chooses to use higher rep ranges (15+) so often. What does he have to say on the subject?

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There is a 10,000 article he just wrote about it and an hour video he made about it. He says for accessory work he wants to train the muscle not the movement. He wants the muscle bigger so he doesn't blow his wad with a 1000 lb leg press. He instead does a 300 lb leg press for 20 slow reps.

He also says this helps his joints and ligaments. That when you do so much physically taxing work with your main movements and supplement work that it's nice to give the joints a break. He basically believes that with every single heavy set of bench or squat or whatever you are in fact breaking down those joints and this way you can work them in the accessory section without hurting the joints.

I'm basically doing it just to get bigger since I'm so small. So I'll do my main movement and then 1-2 supplement exercises. THen after that I'll do the accessory stuff that is more bodybuilding.

Here is the article: http://articles.elitefts.com/training-articles/supplemental-strength/

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5/21/14

Squat 5 day

Box squat

barx5x2

70x5

85x5

100x3

120x3

135x3

150x6 (prescribed 3)

Deadlift

115x3x2

135x3x3

Felt decent but I'll be going real light on this stuff until I know my bakc is feeling okay.

Leg Press machine

1 plate per sidex15x3

GHR

3 sets of 6

Abs

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5/21/14

Squat 5 day

Box squat

barx5x2

70x5

85x5

100x3

120x3

135x3

150x6 (prescribed 3)

Deadlift

115x3x2

135x3x3

Felt decent but I'll be going real light on this stuff until I know my bakc is feeling okay.

Leg Press machine

1 plate per sidex15x3

GHR

3 sets of 6

Abs

Looks like you are killing the leg workouts! Nice. So I read that Tate article I think I might do some pump work after my lift for the muscles the movements use. How do you think he would respond to a guy such as myself who has up to 7 comp events to train? (Db press, yoke, farmers, dead lift, odd object loading, keg press, tire flip medley, truck pull) these events are in my next two comps...

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5/21/14

Squat 5 day

Box squat

barx5x2

70x5

85x5

100x3

120x3

135x3

150x6 (prescribed 3)

Deadlift

115x3x2

135x3x3

Felt decent but I'll be going real light on this stuff until I know my bakc is feeling okay.

Leg Press machine

1 plate per sidex15x3

GHR

3 sets of 6

Abs

Looks like you are killing the leg workouts! Nice. So I read that Tate article I think I might do some pump work after my lift for the muscles the movements use. How do you think he would respond to a guy such as myself who has up to 7 comp events to train? (Db press, yoke, farmers, dead lift, odd object loading, keg press, tire flip medley, truck pull) these events are in my next two comps...

Roids...

But in all seriousness I have no idea. Maybe tell you to pick just a few to do each day? Tell you that you have to do what you have to do but you're not going to like your joints in 30 years? I really have no idea. I'm just a zookeeper lol

But it was a good article. The video is pretty much the same stuff with more stories from him.

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5/23/14

Bench 3 week

Bench Press

barx5

60x5

75x5

95x3

105x3

120x3

135x4 (prescribed 3)

close grip bench press

barx6

75x6

95x6x2

vgrip lat pulldown (used back to move weight and held at bottom for a second)

60x10x3

DB Chest Flye

15x15x2

Superset

lying tri extension db curl

35x15x2 20x10x2

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5/28/14

Military Press 3 week

Military Press

barx5

55x5

65x3

75x3

85x3

95x8 (prescribed 3) this set was better than my set last week with the 1RM calculator

floor press

barx6

95x6

115x6

125x6

lying db tri extenstion

15x10x3

db bench press (lighter weight with a bodybuilding type focus. slow and pausing at the bottom and moving the weight with my chest)

25x10x3

30 wide grip pull ups

Got my new belt. It's pretty darn nice and halfway broken in so it's not too painful (although I haven't squatted in it). Defintely feels worlds different than my last one and I can feel what it feels like to push my abs against it. Can't wait to try it tomorrow on squats and pulls

Edited by dpc
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5/29/14

Squat 531 day

Box Squat

barx5

75x5

85x5

100x3

125x5

145x3

160x6 (prescibed 1 rep)

First squat session with new belt and wow did it make a difference. Last week I did 145 for 4 and struggled. I could have done more today but wanted to save some in the tank and not destroy my back.

18" Rack pull

135x3

155x3

185x3x2

Could have done more but just being cautious

GHR

3 sets of 5 reps

Abs

Prowler push

100 lbs for 4 trips of 120 feet each. Running pretty hard

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Can you post a pic of that belt?

Looking strong on the lower body lifts man, I like it!!

Edited by MattM
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Forgot to post this...

5/31/14

Bench 531

Bench

Barx8x2

65x5

75x3

90x3

110x5

125x3

140x2 (prescribed 1)

Had more in me but too nervous without a spot

20 pull ups

Got home from work late and then a bad storm hit so just went to the gym to do what I needed to do.

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6/5/14

Squat 5 week

So today I was supposed to do my 531 day for Military Press, the last day of that training cycle. But yesterday I got two shots and my left delt is dead. I can't lift it and it's swollen and read. So I wouldn't have been able to push anything above it, not even the bar. So I just moved on to the next training cycle as I'm very confident I would have gotten the 531 for Miliatry Press.

Box Squat

70x5

90x5

105x3

115x5

135x5

150x10 (prescbired 5)

This really killed my cardiovascular. I've never done squats that high and it was my lungs that were burning after.

17 inch rack pull

135x3

155x3

185x3

205x3

One legged hip thrusts

3 sets of 8 on each leg

abs

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Hey Matt

This sounds so lame and I hate to ask, but have any tips on chest development. And not exactly for strength. I'm taking that Dave Tate article to heart and my chest is obviously one of my weakest points. Any tips? Or should I ask Seth?

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Hey Matt

This sounds so lame and I hate to ask, but have any tips on chest development. And not exactly for strength. I'm taking that Dave Tate article to heart and my chest is obviously one of my weakest points. Any tips? Or should I ask Seth?

Haha perfectly good question! I really like higher rep dumbbell bench, and there's a 531 strategy where after your main set of bench you do the second work set, rest, and rep out your first work set. Banded push-ups are also up there :). you could ask Seth but he refuses to call me for the last two years so good luck hahaha

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6/7/14

Military Press 5 week

Military Press

barx5x2

55x5

65x3

75x5

85x5

95x5

My shoulder wehre I got my shot is dead. The pain has gone down to the wrist but at the same time it's getting better. Didn't want to push it though.

DB Bench (lighter weight and brought the weight down in a 3 second count)

20x10

30x10x3

straight bar push down

80x12x3

27 pull ups/chin ups

Crappy day but once my shoulder is better it'll be all good. Not concerned at all.

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6/11/14

Bench 5 week

Had to bench in the squat rack today as some.bro hogged the bench the whole day. Also I stayed with the same training Max this cycle for bench considering I probably went too high last month

Barx5x2

60x5

75x5

90x5

95x5

110x5

125x7 (prescribed 5 and two better than last month)

Close grip bench

75x3

95x3

115x3x3

Lying DB extension with ez curl bar

45x10x3

V grip last pulldown

70x10x3

Can't figure how to move the weight with my back and not biceps

21 total.wide grip pull ups

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6/13/14

Squat 3 week

Box squat

70x5

90x5

110x3

125x3

140x3

160x10 (prescribed 3)

18" rack pull

135x3

170x3

190x3

205x3

leg press

one plate each side

1x10 reps

after that i felt a little twitch in my hip so i stopped. anytime i feel anyhting weird with my hip or back im done.

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6/14/14

military press 3 week

military press

barx5

55x5

70x3

80x3

90x3

100x7

narrow grip floor press (i really liked this. never done it before)

barx6

75x6

95x6

110x6x2

definitely felt this hit my chest and tri's

straight bar tri pushdown

3 sets of 12

39 reps of wide grip pullup and narrow grip pull up (mixture of the two)

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Good work here man. I used to do bench variations on overhead days and pull variations on squat days and so on. I found I overreached a bit and it stalled my main lift eventually. I'm pretty impressed how much work you get done each training session! What were your old weight prs?

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