Meat's Training Log...

[Mr.Meat]

Mon Nov 30th 2009

1A)Inclind DB Bench Press (20s)

4x95 4x100 4x100 4x100 4x105 4x105

1B)Pendley Row (120s)

4x225 4x245 4x265 4x285 4x285 4x285

Happy with the inclines since I'm recovering from a Tricep tear on Oct.11


2)One Arm DB Row

2x 8,7,6,5,4,3 x100

Left a puddle of sweat here... Last week it was a bunch of dropps of sweat this week there was a puddle.


3A)Seated Row 1.5 reps

8x120 8x130 8x130 8x130

3B) Flat DB Fly 1.5reps

8x35 8x40 8x40 8x40

[Mr.Meat]

Tues Nov 01 2009

1)Squatz

4x405 4x415 4x425 3x435 0x435 1x425

Missed thursdays training session. Replaced fridays session with Thursdays DL/hack medley and proceeded to kill myself. Trained events sunday. Was hoping for a better showing but somehow hit a wall on set 4.

2A)BB Rom Split Squat

4x95 4x115 4x135 4x145 4x155 4x165

2B)DB Rom Single Leg DL

4x20 4x20 4x20 4x47.5 4x60 4x60

3A)BB Roll out

3x10

3B)Swiss Ball Jacknife
3C)Swiss Ball Plank

[Mr.Meat]

Thurs Dec 03/09

1A) BB High Pull

5x95 5x105 5x115 5x125 5x135

1B) Standing Shoulder Fly

8x20 8x20 8x20 8x20 8x20

Way better then last time... Plus there was zero discomfort during the Cuban rotation when warming up


2)Static Start Seated Shoulder Press

2x135 2x155 2x165 2x175 2x185 1x187.5

May have been a typo on my training plan since the reps increased in week 3 instead of decreasing (while sets increase) so I worked up to a max in doubles. For some reason the second rep was always easier.

3)Standing BB Shoulder Press

4x135 4x155 4x165 4x175 4x185 4x185

4A)Chin-ups

2, 4, 6, 2, 4, 6

4B)DB Curl into Press

6x35 6x47.5 6x50 6x50 6x47.5 6x47.5


***Bench Concentration Curl

12x20 12x20 12x20

[Mr.Meat]

Fri Dec 05 2009

1A)Sumo DL

505x4 505x4 505x4 505x4 [505x2> Fail > 505x4 (with straps)]

1B)BB Hack Sqaut

405x4 405x4 405x4 405x4 405x1 Fail

Previous week's vid... For refernce:

http://www.youtube.com/watch?v=pvr3oHQlqyw


2A)Seated GM's

315x4 335x4 365x4 365x4 365x4 365x4

I set the pins in the bottom position of this movemant and started the movemant fom the dead bottom position vs previously where I would start as a squat... un rack... Sit down at then go... But would have problems racking the weight since I would need to do a box squat at the end of the set.

2B)BB Roll outs

10, 10, 10, 10, 10, 10


3A)Cable Chop

70x12 80x12 90x12

3B)Palloff Press

70x12 80x12 90x12

3C)Side Plank

15, 20, 30 sec

[Mr.Meat]

Mon Dec 07 2009

1)Power Clean

100kg x 4 100kg x 4


2)3 Position DL Hold

Position 1 225x7s 315x7s 405x7s
Position 2 315x7s 405x7s 495x7s
Position 3 405x7s 495x7s 585x7s

Will try harder to fail on the last rep of the last position next session

http://www.youtube.com/user/314159me.../1/CWoTxqcjQhQ


3)Conventional DL

4x 560/350/560/350 [2@80%/2@50%/2@80%/2@50%]

Devine intervention. Miracle. When I got my new training block yesterday... I was a bit skeptical about hitting this workout on monday. I did another pulling workout on Friday as well as worked both Fri/Sat nights (last minute) at le club. Had my lower back get instantly pumped/sore/painfull while "escorting" out one of our patrons. Then today I amazingly finished the session.

http://www.youtube.com/user/314159me.../2/YQsa9LnWEwc

4)Seated GM's

135x8 185x8 225x8

At first I it didnt seem like we had a 45 deg back raise bench so I did this first. Lots in the tank just gauging weight.

http://www.youtube.com/user/314159meat


5)45deg Back Extension 2:1
3x5

Hammies Destryed.

[Mr.Meat]

Tues Dec 08 2009

1A)Standing Millitary BB Press

135x8 155x7 155x6

1B)Standing BB Push Press

135x6 155x2 155x2

Wobbly and weak. NEXT!


2A)Wide Pull-up

8, 5, 6

2B)Neutral Grip Pull Downs

150x8 170x8 150x8


3A)Iron Cross

15x12 15x12 15x12

3B)Straight Arm Push Downs

90x12 110x12 110x12

3C)BB`Cuban w/ 1/2 B Press

reps till failure x3 sets

[Mr.Meat]

Thurs Dec 10 2009

***Stepped on the scale before heading off to the gym 256.5lbs prolly some water. mehh.

1A)Front Squat

275x6 275x6 275x6 275x6

1B)Back Squat

275x12 275x12 275x12 275x12

Why does the vid look so easy? Every damn one of these sets was Hell... Especially the last 2... I was looking foreward to thursday leg day but not anymore. Today while lying flat out on the floor after the 3rd set some concerned person came up and asked me if I was ok. lol!

http://www.youtube.com/watch?v=eUC_ca4wUWM


2) Foreward Back lounges

30x6 30x6 30x6

Lying on the ground, sitting on a bench and just general being alive was hard after the above squat series.


3A)LumberJack Squat

45x12 90x12 90x12

3B)Swiss Ball Hip Bridge with Leg Curl

6, 8, 8

The Hip bridge was semi-next-to-impossible at this point. Repped out some wobbly-ass reps.

[Mr.Meat]

Fri Dec 11 2009

1A)Under hand row

135x8 135x8 135x8

1B)Clevicle Row Sucks

135x8 135x8 135x8

1C)Rear Delt Fly

15x10 15x10 20x10


2A)Incline Bench Press

185x6 195x6 185x6 185x4

2B)Chest focus dips

10, 7, 6, 4

MY. BENCH. SUCKS.


3A)Seated Row 1.5reps

100x10 110x10 120x10

3B)Flat DB Fly 1.5reps

40x10 40x10 40x10

Slight improvemant on the Flys.

[Mr.Meat]

Mon Dec 14 2009

1)Power Clean

242x4 242x4

Flet really good.


2)3 Postion DL Hold

Pos1 315/7s 405/7s 495/7s
Pos2 405/7s 495/7s 585/3s(fail)
Pos3 405/7s 495/7s 585/7s

Today I figured out that this might be a really fun way to blow some blood vesels in my head. Its like a race agains the pressure building in my head.


3)Conventionl DL Series

3x 2@85%, 3@60% Rep_out@60%

3x 2@600lb, 3@425lb, 4@425lb

Had a calus break on me during the power cleans, and so I decieded to use my straps in order to finish the workout without too much carnage.

http://www.youtube.com/watch?v=uP6KMfOIwvQ


4)45deg Back Ext 2:1 method

1x3

Seems to aggrevate a slight sprain in the insertion point of my RH hammstring to my knee. Started last week and has gotten somewhat worst. Decided to lay off. Threw a bit of a tantrum too

[Mr.Meat]

Thurs Dec 17 2009

1A)Front Squat

300x5 300x5 300x5 300x5 300x5

1B)Back Squat

300x10 300x10 300x8 300x10 300x10

Had a "short interlude" between the 3rd and 4th set, I hate the AMRAP (as man reps as possible) on the back sqaut. it kills me mentally not to double the f-sqaut weight and such I get very frusterated. Like this time a threw a another tantrum and left the gym. It all revolvs around the notion of how am I gonna get to a 600lb+ squat using super sets to failure. Its so damn hard following somebody elses plan.

2)DB Foreward Back Lunge

25x6 30x6 30x6 35x6

Ok this single legged junk is getting better... Err I'm getting stronger at doing these. And since these are "sissy-like" exercises I don't feel weak when doing em with puny weights.

3A)Lumberjack Squat

90x15 90x15 90x15

3B)Swiss Ball Leg Curl w/ Hip Bridge

reps to failure, 3 sets, jello core... who's counting anyways

YouTube - wk2day3

[Mr.Meat]

Fri Dec 18 2009

1A)Underhand Row

135x6 185x6 225x6 225x6

1B)Clevicle Row

65x8 65x8 85x8 95x8

1C)Rear Delt Fly Up

20x10 20x10 20x10 20x10


2A)Incline BB BP

185x8 185x8 185x7 185x5

2B)Chest Focus Dips

8, 8, 10, 5


3A)Seated Row 1.5rep

120x12 120x12 120x12 120x12

3B)Flat Fly 1.5rep

40x12 40x12 40x12 40x12

More progress on this stuff. Mehh.

[Mr.Meat]

Mon Dec 21 2009

1)Power Clean

242x2 242x4

Felt really weak on the first set. Was getting ready for another workout of will power training.


2)3 Position DL Hold

Position 1 365/7s 455/7s 545/3s
Position 2 405/7s 495/7s 585/6s
Position 3 495/7s 585/7s

Loosing calouses quickly here and forgot my straps... Decided to pass on the 675 hold attempt.

3)Conventional DL

2x [2@85%][3@60%][AMRAP@60%][3@30%][AMRAP@30%]

1X [600X2][420X3][420X8][225X3][225X8]
1X [600X2][420X3][420X2][225X3][225X4]

4)45 Deg Back extension

12, 12, 12

5)Seated GM's

Aggrevates ham-to-ass insertion point injury. Pass.

http://www.youtube.com/watch?v=W4zKBMAMhMo

[Mr.Meat]

Tues Dec 22 2009


1A)Single Arm OH DB Press

75x5,5(R,L) 80x5,5 85x5,5 90x5,5 95x4,3 100x2,1

1B)Single Arm OH DB Push Press

75x5,5(R,L) 80x5,5 85x5,5 90x5,5 95x2,3 100x3,4

Back up to (or even beyond) my Single Arm OH strength pre-injury. Esspecailly shoulder stability and "confidence" when handling/lowering the 100lb DB with one arm.


2A)Wide Grip Pull-up

5, 5, 5, 4, 5, 5

2B)Wide Grip Pull-downs Behind The Neck

175x8 175x8 175x8 175x8 170x8 160x8

Hit the Ymca today instead of my regular gym "The Garage" as I wanted to hit the hottub post-workout and chill for a bit. This place didnt have a neutral grip pull down machine.


3A)Iron Cross

20x12 20x12 20x12

3B)Straight Arm Press Downs

60x12 70x12 70x12

3C)BB Cubans into 1/2 Brad

3 sets to failure not counting.

[Mr.Meat]

Thurs Dec 24 2009

1A)Front Squat (10s rest)

315x4 315x4 315x4 315x4 315x4 315x4

1B)Back Squat (120s rest)

315x8 315x8 315x6 315x4 315x4 315x4

My regular gym closed at 3pm. So I hit the Y and ended up having about 50min to do my whole workout. Plus I forgot my chalk and the Y has none so I had to get err don without any, which did throw my form off on the front squat. I had alot less time then usual the rest periods were much shorter today but still longer then the recomended 120 sec. This series is probablly the hardest part of my whole training program both mentally and physically.

[Mr.Meat]

Friday Dec 25 2009


1A)Underhand Row

185x5 205x5 225x5 225x5 225x5 225x5

1B)Clevicle Row

95x8 95x8 95x8 95x8 95x8 95x8

Should start putting weight onto this one... Form and strength is improving rapidly.

1C)Rear Delt Fly Up

25x10 25x10 20x10 20x10 20x10 20x10


2A)Incline BB BP

185x6 185x6 185x6 185x6 185x6

2B)Chest Focus Dips
10, 10, 10, 10, 10, 10

Improvemant on the dips.


3)Flat Fly 1.5rep

30x12 30x12 30x12 30x12

Trained at South Surrey Crossfit studio as everything was closed. Theres no machines nor cables at all. Tried to focus on form and deep dep reps

[Mr.Meat]

Mon Dec 28 2009

1)Power Clean

242x4 242x4

These were flying this week... Got watch the ones I pull too high as I end up having to "catch" the weight when its falling... Need to re-bend the knees as its not funn to drop that much weight onto your shoulders without any absorbtion.


2)3 Position DL Hold

Position 1 405/7s 495/7s 545/7s
Position 2 405/7s 495/7s 585/fail to break it off the bars

Having some bicep issues realted to my high-dosed home brew. Fired 1.5ml of high dose test/eq into my bicep friday and it has been very mad at me every since.

3)Conventional DL

505x7
555x7
600x4

http://www.youtube.com/watch?v=J6OkNY_KMYI

Really wanted that supposed 85% of my max for 7 reps guess I'll have to settle for 4 reps, 5th rep was a no go as my back fatigued and lost all of its positive arch. The first rep of the first set (505lbs) put a big f-ing smile on my face... It freaking flew off the floor. Also I'm having a hard time just pumping em out... I'm much more happy to reset on every single rep as I find myself alot more explosive on each and every rep.

4)Seated GM's

135x12 185x12 225x10 225x10

Woohoo no more ham-to-ass insertion pain.

5)45 Deg Back extension 2:1 method

4 sets of 6 reps

Ham-to-knee pain has slightly gotten better... therw these in for good measure.

[Mr.Meat]

Tues Dec 29 2009


1A)DB Single Arm OH Press

85x4 90x4 95x4 80x6 80x6 80x6

1B)DB Single Arm OH Push Press

85x4 90x4 95x4 80x6 80x6 80x4


2A)Wide Grip Pull ups

4, 4, 4, 5, 5, 3

2B)Neutral Grip Pull Downs

170x10 160x10 160x10 160x7 150x10 150x10


3A)Iron Cross

20x13 20x13 20x13

3B)Staight Arm Press Downs

130x15 130x14 130x14

3C)BB Cuban into 1/2 Brad Press

8, 8, 6


Felt ****ing huge today... Too bad pics add 30lbs of fat and 3 chins else I'd post some.

[Mr.Meat]

Fri Jan 01 2010


1A)Underhand Row

265x4 265x4 265x4 246x6 225x6 225x6

1B)Clevicle Row

135x8 135x8 135x8 135x8 135x8 135x8

1C)Rear Delt Fly Up

20x10 20x10 20x10 20x10 20x10 20x10

Felt light headed after the 5th set. Kinda did slap on 40lbs ont the clevicle row this week as it seemed to easy this week... Just steamed rolled me.

In retrospect this might have been the series that killed my next training session.


2A)Incline BB BP

185x8 185x8 185x8 185x8 185x7

2B)Chest Focus Dips

10, 8, 8, 8, 12

Hmm some improvemant on this series over that past few weeks.


3A)Seated Row 1.5rep

120x12 115x10 100x12

3B)Flat Fly 1.5rep

35x10 25x15 25x15

[tex]

nice work bro.....i like the program!

[Rhinobolt10]

Hey man, you said you're following someone else's program : who's?

Are you just taking 10s rest between the 1st set of squats? like doing a set of 4, then racking, taking a couple deep breaths then going again?

[Mr.Meat]

Hey man, you said you're following someone else's program : who's?

Are you just taking 10s rest between the 1st set of squats? like doing a set of 4, then racking, taking a couple deep breaths then going again?

PeteM is doing both my diet and Training. His methods have been very hard and frusterating to adjust to but I have spent the last few year training "just like everyone else" so something completely different should do me well, even tho I may lose a few marbles along the way.

http://www.precisionnutrition.com/athlete-pete-mogan

Most "series" labled 1A, 1B etc within this program are super sets. Example the thursday squat session I would do a 315 front squat for 4 reps, rack it "rest" a couple breaths then setup for a back squat with the same weight, and bang out As many reps as possible, but more or less aiming for 8 reps (double the front squat reps). Then rack, rest 120 seconds and repeat. I am yet to get to the point where I'm actually ready for the next set within 120sec.

Just like this:
http://www.youtube.com/watch?v=eUC_ca4wUWM

Dude this shit STINGS!!!

[Mr.Meat]

Body Comp changes in the first 3 wks...
http://i307.photobucket.com/albums/nn294/prykiert/Nov14toDec5/100_1535.jpg

[Rhinobolt10]

That sounds a little rough, those sets with 275 musta been really fun... yeesh.

Those are some pretty wild changes in 3 weeks dude, I've been working with Shelby Starnes for a while but it took me a lot longer to get to where I needed to be.

Looking forward to seeing the log man

[Mr.Meat]

That sounds a little rough, those sets with 275 musta been really fun... yeesh.

Those are some pretty wild changes in 3 weeks dude, I've been working with Shelby Starnes for a while but it took me a lot longer to get to where I needed to be.

Looking forward to seeing the log man

Yeah I was gonna go with Shelby at first as well but after writing both an email describing where I was and where I wanted to go I chose Pete. Since all Shelby responded with was "you need my powerbuilding program" while Pete actually too the time to write me back an actual response.

[Rhinobolt10]

LOL!

that's exactly a Shelby answer dude, I rarely get more than a couple of sentences out of him. It really put me off at first, I sent that same email to him and a 2 sentence reply.

I have friends that have used him tho with good results and I'm happy with him, tho your results in such a short time are pretty wild.

[tiramisu]

Nice improvement in only 3 weeks. Keep up the good work.

[Mr.Meat]

LOL!

that's exactly a Shelby answer dude, I rarely get more than a couple of sentences out of him. It really put me off at first, I sent that same email to him and a 2 sentence reply.

I have friends that have used him tho with good results and I'm happy with him, tho your results in such a short time are pretty wild.

Here's PART of an email regarding high rep work and stregth....
-----------------------------------------------------------------------
Seriously though, I don't want you to be getting so frustrated, this is not good. But sometimes it can be hard to see the long term picture and how what your doing now, will have benefit later on - so lets see if I can shed some light here.

Mondays - you said that your DL is going up, so that's good as this was the whole point of this entire program. 3 weeks ago you told me that you wanted to enter a comp on Jan 9th in which you would only test you DL so that you can have a competition number for you best lift. So I've designed a program which is specifically designed to maximize strength gains on you DL. Keep in mind that the CNS (central nervous system), can only take so much abuse in a given time period. Strength focused lifting places the greatest demand on the CNS. So due to the time frame, I decided to focus you CNS draining activities on the lift that you are planning to test in 2 more weeks.

You mentioned that need to squat 500 for a triple - is this a personal goal, as I don't think it is a component of the SM comp in March. If it's personal that's fine, we can certainly work towards it, At the start of November you were doing 425 for a triple, so 500 isn't very far off. You also mentioned that you are concerned about the yolk carry. In the same paragraph you did note that your balance has improved. I will return to my point about the CNS and how, like everything in the body it is of finite capacity. When you work muscles unilaterally (single) as in walking, it is a different type of impulse then when divided and performing bilateral type movements (two legged squat). Your balance has improved because your CNS has become more efficient and separating impulses and learning how to control you body uni-laterally under load. With such an adaptation, when performing a uni-lateral task such as walking with 900lb yolk, your body will now more effectively and efficiently recruit available fibers and therefore you will be more efficient in the task.

Lets talk about the rest intervals for a moment. Your performance as an athlete is also dependant on your bodies ability to deliver nutrients and oxygen and remove waste products. At some point this does become a limiting factor to performance. As long as you can complete one rep of a movement, the limiting factor in the exercise now becomes your bodies ability to deliver nutrients and remove waste - this is what fatigue is. As with any system in you body, the systems responsible for managing fatigue will respond to training - a great example, all be it extreme, are distance runners. A group of people who's bodies have become very fatigue resistant. Now as it seems to me, many of the SM events require repetitive efforts until such point as you have reached fatigue. Pushing your self in the gym by limiting recovery and increasing density makes you body more resistant to fatigue. Keep in mind that your body will undergo two different types of adaptations, systemic and acute. Systemic adaptations include your bodies ability to distribute nutrients and remove waste products via your cardio respiratory system. Acute adaptations will occur locally at the level of the muscle and improve the individual muscles ability to deal with the waste products of metabolism - most well known, lactic acid.

So for the past 3 weeks we have been improving your bodies ability to co-ordinate movement and become more efficient, increased your ability to deal with the demands of repetitive effort and the lift that will be tested in 2 weeks has improved.

Jan and Feb you'll start to see all these adaptations begin to translate into improved raw strength as your looking for. You need to remember that muscles can get big, they can get strong, and they can become more efficient. Any one of those adaptations can become a limiting factor to progress. A good program takes into consideration all three, and keeps all three moving forward, not always at the same rate and it is best to focus on one while maintaining the others, but in the long haul it is the best way to significantly increase performance year after year.

[Mr.Meat]

Nice improvement in only 3 weeks. Keep up the good work.

The recomp was side-lined during the holidays... But my pants keep feeling looser and looser everyday. I weighted in at 260 today... So the recomp has slowed down but not stopped.

The thing about this diet is when you're going full force and have cheat meal it totally disrupts your life: indigestion, heart burn, water fluctuations it really makes you want to stick to the diet plan. Plus my lower back pumps have totally disappeared.

[Rhinobolt10]

Holy crap... your guy for sure takes a bit more time with his emails!!

I just use Shelby for diet, maybe he'd like me more if also used his power program, lol.

When it comes to training, I'm fairly lucky to be literally surrounded by canadian and world champs who love to try to tell me what to do, so I'm very fortunate there.

If I ever decided to try a bb show, then I would definately hire someone to do my training...

Tho, you do have me thinking about getting a coach for my training as well.