ME Lower
Heavy Yoke Bar + 8 chains
Plate
2 plates
3 plates
4 plates
510
540
These were shit. My head wasn’t in the game and I didn’t have the strength tonight.
SSB Yoke bar good mornings 3x10
1 plate, kept them fairly light but moving as solid reps instead of turning every one into a single like I normally do.
Leg press 600 for a set of 10
Went 200, 400, 600 x10
Step ups with 20lbs per hand 3x10
Reverse Hyper 3 x20 180lbs
super set with 3x10-15 banded straight leg situps
Great work, we all get that feeling of being out of it but just come back next time with a vengeance
That’s the plan… ( don’t say it, don’t say it ) … stan.
ME Upper
Finally touched after a few weeks of frustration.
Bar x 5 + 4 chains
135 x 5
185 x 2
2 board
225 x 1
Shirt 315 x 1
355 x 1
375 x 1 touch with chains
Took the chains off
375 x1
385 2 x 1
405 x 1
All touched, all felt great.
CG Pin press with double monster minis
135 4 x8
Pins right above chest
SSB JM Press
3x10
25 + 10 per side
Tate presses 4 x10
30 2x10
35 2x10
Rolling tricep extension x 100 reps
20lbs for 20-30 reps each set.
Front delt raise 5 x 12 superset with rear delt cable flye 5x20
Yesterday my back started to lock up on me. Going to see if I can do some hard core stretching during lunch today and get loosened up before DE lower and ME pulls tonight.
Just seeing your experience from the Arnold now. Man, that sounds like an awesome experience. I would have been too chicken shit to even approach Dave or any of the other elite lifters, but very cool that you got to work with them, chat with them, and help clean up his puke! haha
Nice work bouncing back from being sick too.
Dave’s just a guy. ( I can say that now after knowing him for 7 years lol )
Though my friends wife saw him at the Arnold and asked him “Are you Dave Tate” and Dave replies “Did you really just ask if I’m Dave Tate?” and she says “I don’t know powerlifting, anyhow will you take a picture holding my baby for my husband?”
Also - I didn’t clean anything, I just waddled around to find the bucket haha.
That’s awesome. My mother-in-law ran into Mr. T while she was holding her daughter (my sister-in-law) as an infant. She asked him to hold her baby while she took a picture of him, lol. Made for a pretty epic photo.
DE Lower ME Pulls
Cambered bar speed squats 12x2 + 8 chains 40%
ME Pulls 2 mat deficit + 8 chains
135
225
315
405
455
495 fail x2 ( video is the first attempt )
I could not lock these out for the life of me, fun grinding though and no the video isn’t paused. lol
GHR 4 x 10
100 rep laying leg curls
( 60lbs sets of 3 x 30, and a set of 20 )
Ab Pulldowns
Saturday I got a massage and I’m still feeling it today, going to do DE upper later today.
DE Upper
Fat bar bench + double minis 40%
10 x 3
Fat bar + double minis + 2 board hard set of 8
Worked up to 200 if I’m doing my math about the bar correctly. Pretty good up until rep 6, started to get sloppy so I shut it down after 8 and didn’t try going up any.
Arnold press 3 x 15 ( 30 lbs )
Chest supported row 5 x 10 50lbs using the angled handles for more lat instead of upper back
Straight arm lat pulldown with 2s contraction hold, 5x12
150 face pulls
ME Lower
Comp Squats
Ace briefs
150
240
330
Suit straps down
420
510
580
Straps up
630 ( last warmup give or take )
Wraps + reverse mini band
670 ( opener ish )
Nice light day, my last warmup was more than my opener from novemeber, so hopefully that’s a good sign.
8 weeks out.
Just did some bodyweight front foot elevated reverse lunges 3 x10
GHR 3 x10 with some med ball,no idea the weight
reverse hyper 3x15 super duper strict reps 4 plates
Lower back was feeling beat up still from Saturday’s massage, skipped out on abs.
ME Upper
Shoulder saver bench, worked up to 300 x 1 for a 15# pr, probably could of got 305-310 but instead failed 315, lol
Reverse light band bench, 275 3x6 ( about 50lbs off the bottom and 0 at lockout )
Neutral grip DB floor press
50 3x10, 60 3 x10, 70 2x10
Skull crushers 3 x 8, heavy ez curl bar + 40
100 rep over head DB tricep extensions 30lbs 1 x 40, 1 x 40, 1 x 20
Super set banded micro mini lateral flyes 3 x pump with reverse pec deck 3 x 20
This is amazing. Haha
last couple sessions looked strong
DE Lower
Cambered bar box squats + 8 chains
These all felt like pure dog shit. Fairly speedy, but painful.
DE deads 60% + 8 chains
8 singles, all felt really good, had some super speed reps, constantly trying to emulate that feel.
It’s hard to explain,but when you know, you know.
Lateral lunges 3 x 10 30lb KB… these hurt
GHR back extensions vs monster minis 3 x max
100 rep pull throughs 50lbs
100 banded abs
DE Upper from Saturday
Speed bench axel against doubled mini bands… it wasn’t really speed at all, felt like absolute crap. My triceps were spent from Wednesday still and knotted up really good.
Was supposed to work up to a 2 board for a set of 6, but skipped it
DB Bench 3 x 10
I honestly don’t remember what I did. I know it involved working up to the 75s since it was loose and I had to go tighten it up before I could use it.
Meadows Rows 3 x 8
Worked up to 75lbs
Chest Supported Row 4 x 10
Worked up to 60lbs
Mag Grip pulldowns 4 x 10
130lbs
Chest supported rear delts,3x20 with 10lbs
ME Lower
Worked up to 560x2 + 8 chains then 600 x1 8 chains
Had some major hip shift on the 600 and shut it down after 1 rep.
Did 3 x 10 Bulg split squats, then went home. My erectors were locked up and I was toast.
Went to chiro this morning… feel so much better.
Now that is a serious squat mate, great work!
