Saturday- ME Lower
Anthony and I went on vacation to the beach and I had a gym lined up at so we WOULDN’T MISS ANY TRAINING and Dave said “it’s ok to take a week off once in a while and you will probably get stronger” and I begrudgingly relented since 1) I will get stronger??? Anytime that is thrown out there I am on board 2) our vacation was short and I decided to not ruin it for Anthony by deciding we had to spend 3 hours at the gym the majority of days we were there. I feel weird and like I am getting weaker by the day if I don’t train but my elbows were probably cool with it. We also had a delightful trip even though the sea turtle rescue was closed and I was so excited to see some wrinkly ballsacks in shells.
AND I GOT BOJANGLES. TWICE. PRAISED BE TO THE FLAKY BUTTER PASTRY GODS.
We were back in time for the following week’s ME lower day.
Oh also V important- I am trying to gain weight. So it is open season for eating like shit. Dave specifically said don’t get sloppy but IT’S SLOPPY O’CLOCK..Y.
I ate at least 3,500 calories today. Here is what I ate- some protein oatmeal, a DOUBLE MCEXTREME BACON BURGER, a stroopwaffel McFlurry which was/is phenomenal, a bunch of lucky charms mashmallow blondies (these are amazing they only come in boxes of 40 but are worth the uh.. investment?), half of a family size meat lover’s lasagna, some leftover Bojangles biscuits I’ve been hoarding since our trip, various other baked goods and snacks. High five!
-Nate had been requesting that we squat with chains for weeeekkss and so I relented and went with buffalo bar box squats with chains for this week. We had a lot of different heights squatting together so out chain setup was a little bit of a debacle (this was a learning experience for next time we all do this variation together). But once we got going, everyone actually did a great job. We have some lifters who are newer with doing ME work and everyone was able to implement the cues they were told and hit some very hard singles. To me, this is more important than the weight they actually hit. Not folding under heavier weights and being able to strain through difficult positions. I ended up with 260ish bar weight and 8 chains (weirdly staggered so uh kind of 8 chains).
-Then back to our yoke bar good mornings 5x5. I still haven’t graduated from a plate but I know that these will feel different each week based on the ME exercise we did. And I was fried from all the jumps I took (it got heavy but kept moving at the same speed so I took a lot of heavy reps…). I make sure I get in good reps on all of these not half assed cut short reps that I would do if I pushed the weight. Again, everyone was great cueing eachother and making sure everyone got their backs tight and were bracing and completing good reps.
We had a great group with a lot of cueing and helping going on which makes my little heart flutter.
-Close stance leg press 3x40-50- still terrible. At least this time I beat Chad in weight. Toot toot toot tooting my horn.
-Standing single leg hamstring curl- 3 double sets (so a total of 6 sets). First set shooting for 10-12 reps and 8 reps on the second set.
-Banded glute bridges 4x15- or other weak point work for other people
-Planks- 3x45-60 sec.
We have a few people training with us who have spent a lot of their training time 1) doing only the movements they were good at and wanted to do and 2) didn't always complete their training sessions because they just didn't want to. They have both said how much stronger they feel now that they are consistently working on their weak points and being forced to do the things they need to do and making it through the whole training session week after week. It's normal to do what you want to do if you are left to your own devices. Find a crew and have them help you with your program if you don't feel like you can hold yourself accountable or make the right training choices.
