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strongerthanall
SilverBack Power
Registered: Mar 2002
Location:
Posts: 34
M.E. work for squat&deadlift
I thought I would post another workout. Here goes;
Safety Squat Bar Squats( close stance, off of 12'' box) 175x10, 285x5, 375x3, 465x3, 555x3, 645x1, 695x1
G.M. w/ safety squat bar 375x6 for 3 sets
leg curls stack for 3sets of 7
barbell srugs 315x15, 405x15, 495x15, 545x15
cable rows 3sets
bicep stuff
abs
I went home and ate a couple of steaks to top off a good day!
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05-07-2002 01:37 PM
Big Paul
Member
Registered: Mar 2002
Location: APF Country
Posts: 72
Do you ever go heavier in the GM's?? I see you only went 375 for 3 sets of 6.
Are those shrugs to the front or rear?? Do you switch it up??
__________________
Big Paul
Mr. Elite
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05-07-2002 05:21 PM
strongerthanall
SilverBack Power
Registered: Mar 2002
Location:
Posts: 34
Big Paul, I do go heavier with the GM's when I use it for my max effort exercise. The GM's I did yesterday were a little different. I set the powerack sleeves at height that when I bend over my back would be parallel with the floor. This is where the GM's would start. You start already bent over. It's different and I think its alot harder.
As for the shrugs I switch barbell with dumbells every once in awhile. I should try the ones from the rear sometime. Is that what you do? What are your favorite max effort exercises for the squat/deadlift?
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05-07-2002 10:04 PM
Big Paul
Member
Registered: Mar 2002
Location: APF Country
Posts: 72
Oh ok I know what you are talking about, I call them "Back Lifts". Those really kick your ass in a HUGE way.
We have a cambered bar in my gym and I will do the rear shrugs with that but when I do the fronts I use the regular BB. I also like to do the DB shrugs but we only have 150's and I seem to be able to go for about 20 reps with wrist wraps. I have messed around with our standing calf machine with the shrugs. I stand under the pads and basically shrug my traps up as far as I can go. It hits the traps if you are in a hurry or want to use it as a super set.
Well right now I have abandoned all the Westside stuff and am basically hitting all core lifts and nothing else. I have a long ways to go before I lift again so I figure I will concentrate on the basics. But when I was doing the Westside stuff I did like the back lifts and seated GM's with the Buffalo bar and rack pulls for a heavy single from various heights.
Any favorites you'd like to share??
__________________
Big Paul
Mr. Elite
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05-08-2002 12:29 AM
strongerthanall
SilverBack Power
Registered: Mar 2002
Location:
Posts: 34
Big Paul,
I thought you were going to the APF seniors? Do you know what you're going to do next?
Why did you abandon the Westside stuff? I'm still doing it, just adding a few things here and there once in awhile.
As far as heavy back movements, I like the one's you like except for the seated GM's. My power belly gets in the way. I really like hitting heavy stiff legs. I just started throwing them in again into my revolving door of exercises that I like to do.
Good talking to ya about training. I'm going to try those reverse shrugs next time....
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05-08-2002 10:27 PM
Big Paul
Member
Registered: Mar 2002
Location: APF Country
Posts: 72
No I am not ready for Senior Nats, maybe next year I will go. As for my next meet, well I am tossing around the idea of doing the Bench for Cash meet in January and then the APF State meet again next March.
As for the Westside stuff, I am not a huge fan of the Westside workouts but I did them because my ex training partner is heavy into it. I am just going to train my ass off and do things my way for a while and see what happens.
I have not done stiffies in a long time, maybe I'll throw them in next week.
Nice chatting with ya too, take care big man.
__________________
Big Paul
Mr. Elite
SilverBack Power
Registered: Mar 2002
Location:
Posts: 34
M.E. work for squat&deadlift
I thought I would post another workout. Here goes;
Safety Squat Bar Squats( close stance, off of 12'' box) 175x10, 285x5, 375x3, 465x3, 555x3, 645x1, 695x1
G.M. w/ safety squat bar 375x6 for 3 sets
leg curls stack for 3sets of 7
barbell srugs 315x15, 405x15, 495x15, 545x15
cable rows 3sets
bicep stuff
abs
I went home and ate a couple of steaks to top off a good day!
Report this post to a moderator | IP: Logged
05-07-2002 01:37 PM
Big Paul
Member
Registered: Mar 2002
Location: APF Country
Posts: 72
Do you ever go heavier in the GM's?? I see you only went 375 for 3 sets of 6.
Are those shrugs to the front or rear?? Do you switch it up??
__________________
Big Paul
Mr. Elite
Report this post to a moderator | IP: Logged
05-07-2002 05:21 PM
strongerthanall
SilverBack Power
Registered: Mar 2002
Location:
Posts: 34
Big Paul, I do go heavier with the GM's when I use it for my max effort exercise. The GM's I did yesterday were a little different. I set the powerack sleeves at height that when I bend over my back would be parallel with the floor. This is where the GM's would start. You start already bent over. It's different and I think its alot harder.
As for the shrugs I switch barbell with dumbells every once in awhile. I should try the ones from the rear sometime. Is that what you do? What are your favorite max effort exercises for the squat/deadlift?
Report this post to a moderator | IP: Logged
05-07-2002 10:04 PM
Big Paul
Member
Registered: Mar 2002
Location: APF Country
Posts: 72
Oh ok I know what you are talking about, I call them "Back Lifts". Those really kick your ass in a HUGE way.
We have a cambered bar in my gym and I will do the rear shrugs with that but when I do the fronts I use the regular BB. I also like to do the DB shrugs but we only have 150's and I seem to be able to go for about 20 reps with wrist wraps. I have messed around with our standing calf machine with the shrugs. I stand under the pads and basically shrug my traps up as far as I can go. It hits the traps if you are in a hurry or want to use it as a super set.
Well right now I have abandoned all the Westside stuff and am basically hitting all core lifts and nothing else. I have a long ways to go before I lift again so I figure I will concentrate on the basics. But when I was doing the Westside stuff I did like the back lifts and seated GM's with the Buffalo bar and rack pulls for a heavy single from various heights.
Any favorites you'd like to share??
__________________
Big Paul
Mr. Elite
Report this post to a moderator | IP: Logged
05-08-2002 12:29 AM
strongerthanall
SilverBack Power
Registered: Mar 2002
Location:
Posts: 34
Big Paul,
I thought you were going to the APF seniors? Do you know what you're going to do next?
Why did you abandon the Westside stuff? I'm still doing it, just adding a few things here and there once in awhile.
As far as heavy back movements, I like the one's you like except for the seated GM's. My power belly gets in the way. I really like hitting heavy stiff legs. I just started throwing them in again into my revolving door of exercises that I like to do.
Good talking to ya about training. I'm going to try those reverse shrugs next time....
Report this post to a moderator | IP: Logged
05-08-2002 10:27 PM
Big Paul
Member
Registered: Mar 2002
Location: APF Country
Posts: 72
No I am not ready for Senior Nats, maybe next year I will go. As for my next meet, well I am tossing around the idea of doing the Bench for Cash meet in January and then the APF State meet again next March.
As for the Westside stuff, I am not a huge fan of the Westside workouts but I did them because my ex training partner is heavy into it. I am just going to train my ass off and do things my way for a while and see what happens.
I have not done stiffies in a long time, maybe I'll throw them in next week.
Nice chatting with ya too, take care big man.
__________________
Big Paul
Mr. Elite
