The Christian Metal Realm - Scottmitchell74 and Emptytomb's training log...

Man in Morph Age : 40 Joined : 08 Apr 2007 Posts : 6223

Bench:
135x20
145x15
155x10
175x8
185x5
205x3

Incline DB bench:
45x15
55x12

Skull Crushers:
65x12
75x10
85x9

Side dips:
55x15 both sides
55x12 both sides

abs
_________________
"No way man, that guy sucks"
"you're just saying that cuz you're not metal"
yeah you like all these pansy bands, so your opinion is the suxorZ"
"You guys don't even know what REAL metal is so shut yer yap
Death Metal fan "Whatever... fag! Oh, btw-- DIIIIIIIIIIEEEEEEE!! '

Age : 34 Joined : 06 Mar 2007 Posts : 2764

DL day....been looking forward to this for 9 days!!

130 x 8
218 x 5
288 x 2
388 x 1
408 x 1
438 x 0!!!! Ah!!!!
438 x 0!!

"Holds"
468 x 1 x 8

So, I'd been cruising along since January and finally hit a wall! I lifted this morning and have been besides myself all day.

Cons first

I hadn't missed a weight yet on my schedule...but it was bound to happen.

I got it about 2" up and just stalled. I lifted in 2002/early 03 and now again in 2008. I'd been stuck to the floor before but had never missed a weight that broke off the floor. This is bothering more than anything.

I'm an idiot. 3/4 through (after the misses) I looked at my My Name Is Earl calender. It said the 29th!!! I thought it was the 30th somehow!! My next lift was supposed to be on the 30th!

Pros

408 was "easy".

I did move it 2", so I have a better idea where my weakness is.

My back feels fine!

I have a longer rest until Squat Day

Soundtrack - Dio - Last In Line (Side 2)
Iron Maiden - Iron Maiden (both sides)
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Joined : 31 May 2007 Posts : 182

For your deadlifts try pulling "back" as opposed to just "up". It's hard to explain but if you know anything about levers you will use your butt as a fulcrum until the weight gets above your sticking point then you just have to push your hips through to finish.

Age : 34 Joined : 06 Mar 2007 Posts : 2764

So, sort of squeeze in my glutes hard? I did a simulated pull trying to do what you're describing and I had to squeeze my glutes.

Thanks for the advice!
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Joined : 31 May 2007 Posts : 182

That sounds about right. The first workout I did when learning this made my butt hurt for days.

Age : 34 Joined : 06 Mar 2007 Posts : 2764

I guess the next couple DL days when I drop down in weight I can practice this. I know this, I'm getting 438 next time! (+)
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Man in Morph Age : 40 Joined : 08 Apr 2007 Posts : 6223

Cleans:

115x12
135x9
155x6

Deads:

245x8
275x6
300x4

I don't know how smart it is to do cleans and deads on the same day but I only get in the actual weight room twice a week with the guys. The rest is at home.

Scott-we weigh the same but i'm 6'0 tall. Might explain why I have trouble with heavy bench, i'm just not thick.
_________________
"No way man, that guy sucks"
"you're just saying that cuz you're not metal"
yeah you like all these pansy bands, so your opinion is the suxorZ"
"You guys don't even know what REAL metal is so shut yer yap
Death Metal fan "Whatever... fag! Oh, btw-- DIIIIIIIIIIEEEEEEE!! '

Age : 34 Joined : 06 Mar 2007 Posts : 2764

Age : 34 Joined : 06 Mar 2007 Posts : 2764

Bench/Chest:\

Flat Bench:

130 x 8
180 x 4
230 x 2
245 x 1
250 x 1
255 x 1 (longest single rep of my life. Took about 10 seconds!!)

Dumbbells:

95 x 9
95 x 4

Incline Barbell:

150 x 8
160 x 5
170 x 3

Overhead Tri:

95 x 9
95 x 4

Skull Crushers:

90 x 6
90 x 5

Cybex Tri Pushdowns:

130 x 11
150 x 5
150 x 6 (?)

Soundtrack - Metal Mix # 1 (various)
_________________
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Man in Morph Age : 40 Joined : 08 Apr 2007 Posts : 6223

Squats on the rack:

135x9
150x7
160x5

Preacher Curls:
85x15
100x12
115x8

Calf raises and db squats
abs
_________________
"No way man, that guy sucks"
"you're just saying that cuz you're not metal"
yeah you like all these pansy bands, so your opinion is the suxorZ"
"You guys don't even know what REAL metal is so shut yer yap
Death Metal fan "Whatever... fag! Oh, btw-- DIIIIIIIIIIEEEEEEE!! '

Age : 34 Joined : 06 Mar 2007 Posts : 2764

Squats on the rise boy!

Speed bench:

40 x 8
110 x 6

110 w/ mini-bands:

110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3

Bent Rows:

110 x 7
110 x 8

Upright rows:

120 x 9
120 x 7
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Man in Morph Age : 40 Joined : 08 Apr 2007 Posts : 6223

I've got to be pretty funny on the squats as i've got to be real slow and careful and i'm sure i'm grimacing the whole way. One little slip and my knee just goes but my goal is to try to strengthen up the muscles around it to see if that will help.
_________________
"No way man, that guy sucks"
"you're just saying that cuz you're not metal"
yeah you like all these pansy bands, so your opinion is the suxorZ"
"You guys don't even know what REAL metal is so shut yer yap
Death Metal fan "Whatever... fag! Oh, btw-- DIIIIIIIIIIEEEEEEE!! '

Age : 34 Joined : 06 Mar 2007 Posts : 2764

I bet it will help. The muscle (and connective tissue) should help protect the area. At least, that makes sense to me.
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Age : 34 Joined : 06 Mar 2007 Posts : 2764

Squat:

40 x 7
130 x 5
200 x 5
270 x 5
270 x 1
270 x 1
270 x 1
270 x 1
270 x 1
270 x 1

Good Mornings:

180 x 1
200 x 2
200 x 2

Abs

Soundtrack - Dio - Holy Diver

Probably my most bittersweet training session ever....

Bitter = I'm week as a kitten. I have awful form. I'm 1-2" high on depth.

Sweet = I know this because for the first time ever I videoed my squats. I used my digital camera. I wish I would have thought of this sooner!!!

270 x 5 was "easy" but I was high on all my reps. SO, I did an impromptu form-training-session with 270. Since I'm 11 weeks out from the meet I don't have time to mess around. I kept doing 270 singles and recording them. After each single I'd watch it. Maybe 2 out of the 6 would have passed. Now, these weights weren't stapling me, but I just wasn't getting deep enough. I'd be lucky to get 315-325 if the meet was next week.

SO, back to the drawing board.

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Man in Morph Age : 40 Joined : 08 Apr 2007 Posts : 6223

I bet the adrenaline will add 25lbs to your squat and 11 weeks is a good time to really hone in on your form.

BP: No frills today.
155x12
185x8
205x6
215x3

DB incline bench:
45x12
55x8
55x7

Skull Crushers:
75x12
90x9
95x7

Side dips:
45x15
55x10
55x10

abs
_________________
"No way man, that guy sucks"
"you're just saying that cuz you're not metal"
yeah you like all these pansy bands, so your opinion is the suxorZ"
"You guys don't even know what REAL metal is so shut yer yap
Death Metal fan "Whatever... fag! Oh, btw-- DIIIIIIIIIIEEEEEEE!! '

Age : 34 Joined : 06 Mar 2007 Posts : 2764

Yeah, if I'm really smart (and now armed with the video - IE - not lying to myself) I think I can still get that squat up there. I'm going 'balls to the wall" on it. I won't overtrain myself squatting every 9 days, I don't think, so I'm gonna push the envelope and make sure I'm getting deep. If fact, I never ment to do those 6 extra 1 rep sets but I liked the feel and the practice of form. So, each session I'm gonna go for a new 5RM and then do that number for those six singles and really nail the form. Whatever I end up honestly and deeply 5RM two weeks before the meet will be my opener.
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Man in Morph Age : 40 Joined : 08 Apr 2007 Posts : 6223

Cleans:
125x9
145x7
160x5

Bent over rows:
90x12
100x12
115x9

Shrugs and abs
_________________
"No way man, that guy sucks"
"you're just saying that cuz you're not metal"
yeah you like all these pansy bands, so your opinion is the suxorZ"
"You guys don't even know what REAL metal is so shut yer yap
Death Metal fan "Whatever... fag! Oh, btw-- DIIIIIIIIIIEEEEEEE!! '

Age : 34 Joined : 06 Mar 2007 Posts : 2764

Chest/Tris: Switch-up day(s)

Dumbbell BP:

50 x 5
80 x 3
105 x 6
105 x 5
105 x 3

Cybex BP:

250 x 7
250 x 4

Incline Bar BP

165 x 7
175 x 4

Skull Crushers:

100 x 6
100 x 4
100 x 3

Mini Bands - 100's

Soundtrack - Metal Mix #2

_________________
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Man in Morph Age : 40 Joined : 08 Apr 2007 Posts : 6223

Wow! You are killing me, way to go.
_________________
"No way man, that guy sucks"
"you're just saying that cuz you're not metal"
yeah you like all these pansy bands, so your opinion is the suxorZ"
"You guys don't even know what REAL metal is so shut yer yap
Death Metal fan "Whatever... fag! Oh, btw-- DIIIIIIIIIIEEEEEEE!! '

Age : 34 Joined : 06 Mar 2007 Posts : 2764

Thanks man. Remember, the Cybex BP is NOT accurate....it's a machine and the leverages allow for more "weight". So, I wrote it down but it's more an act of pushing the chest hard with a slightly different approach just to switch things up. My flat bench is no where near 250 x 7. (yet!) Very Happy

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