it is what it is
I didn't know what to expect out of this workout going in. I slept like crap last night even though I took a Unisome. It worked at first but I woke up 90 minutes later restless. I guess I'm not cut out for sleep aids because I have the same crap happen with Niquil. My legs are also still feeling the effects of Monday's squat session but at least I can walk down steps without gripping the handrail and wincing.
Anyway, on with the show....
Week 3, Cycle 1 (DEADLIFT DAY)
today's weight: 172.4
Conventional Deadlifts (pounds):
Warmups:
135 x 5
150 x 5
185 x 3
Worksets:
230 x 5
260 x 3
290 x 1 +7 (New PR rep record! BAM!!!) :pepper:
BBB Conventional Deadlifts:
230 x 10
230 x 8
200 x 10
170 x 10
170 x 10
Cable Crunches
70 x 15
70 x 15
80 x 15
80 x 15
80 x 15
I used straps for my Max Effort set. My grips sucks due to the fact that I'm recovering from tennis elbow (not from tennis), short fingers, and have the grip strength of a 5 year old. I do as many reps as possible for all other sets before using them to finish my reps so I can build up grip strength.
[url]http://youtu.be/4O9ROiwcWiQ[/url] ([url]http://youtu.be/4O9ROiwcWiQ[/url])
Tomorrow, OHP!
In on deload week....... ::)Know what's worse than a deload? Not being able to go to the gym because 10-14" of snow is expected tomorrow :(
:P
In on deload week....... ::)Know what's worse than a deload? Not being able to go to the gym because 10-14" of snow is expected tomorrow :(
:P
The Jeep will make it, but they'll likely close again.
I've been checking craigslist daily looking for an olympic set and power cage so I can workout at home.
F*ck you snow, and F*ck you deload! I'm not ready for a deload just yet. I went out and shoveled 6-8" of white crap off my walks, cars, and driveway then grabbed my gym bag and headed to the gym to do me some squats!
It's official! I just registered for the RPS Mid-Atlantic State Championships and Military Nationals for May 3rd. Wish me luck!
Gambrills/Crofton. Just south of Baltimore.It's official! I just registered for the RPS Mid-Atlantic State Championships and Military Nationals for May 3rd. Wish me luck!
Good luck man. I'm sure you'll kill it. Where is it at?
185 x 5 +6 - New PR Rep Record! :pepper:
First day trying a true powerlifting setup for bench. I think I need a little more mobility in my hip flexors. It was downright uncomfortable but I'm sure I'll get used to it. I also think I could benefit from raising the area where my short legs go in order to really get all the benefits.
Cycle 2, Week 1 (BENCH DAY)
Today's weight: 170.2
Bench (pounds):
Warmups:
bar x 15 x 15
85 x 5
110 x 5
130 x 3
Worksets (paused reps):
140 x 5
165 x 5
185 x 5 +6 - New PR Rep Record! :pepper:
BBB Bench:
165 x 8
165 x 7
140 x 9
120 x 10
120 x 10
DB Rows
60 x 10
65 x 10
65 x 10
60 x 10
55 x 10
2 Days 'til Deadlift day!
57 days 'til competition
I did a little more playing around with the 5/3/1 program. Today, I added in First Set Last as well as Joker sets. I misunderstood how to do Jokers when I did them yesterday, but got it right today. They are definitely tough to do after a max rep attempt. My shoulders were pumped and numb at the end. Since I did the extra work, I dropped the BBB sets to 50% of 1RM.
I'm going to redo my spreadsheet to have all days like this over the weekend.
Cycle 2, Week 1 (PRESS DAY)
Today's weight: 170.4
PRESS (pounds):
Warmups:
55 x 5
66 x 5
80 x 3
Worksets:
85 x 5
95 x 5
110 x 1 +8
120 x 4 (Joker)
95 x 5 (FSL)
85 x 5 +3 (FSL)
BBB PRESS:
65 x 10
65 x 10
65 x 10
65 x 10
65 x 10
Reverse Pulldowns
130 x 10
135 x 8
125 x 8
120 x 8
115 x 9
I ordered a pullup bar that I can mount in my basement. It should be here today I hope. I suck at chins/pullups so I'm going to work them daily according to an article I read on T-Nation. It says I'll put an inch on my arms in 4 weeks. We'll see about that, but at least I'll get good at chinups and do them as I'm supposed to after presses.
I have one of those pullup bars you hook on the door frame when you use it. I was doing 10 pullups every time I went upstairs, which is where I keep it. I really need to start again. lolI looked at those and thought of all the youtube videos where the bar fell and decided to go with one that bolts to my floor supports. Plus my house has all crap molding that isn't even real wood and would likely crack when my fat ass pulls on it. My wife won't care how big my arms have gotten if I wreck her precious doorways.
57 days 'til competition
Thanks guys. I think I figured out where I am going wrong and I feel stupid for not thinking my training through enough. I added intensity at the same time I decided to cut down to 165. Probably not the best idea. I'm going to scale things back a bit for the remainder of my cut by dropping the FSL, Jokers, and reverse pyramid BBB sets. I didn't get a chance to make it to the gym today and probably not tomorrow since I'll be stuck in meetings all day long, but I'll catch up before the end of the week. I might double up the deadz and presses on Friday since I can now do them at home.
I picked up my sheet of horse stall mat today. It's amazing how heavy a 4'x6' sheet of 3/4" rubber is. It is heavy enough to do my deadlifts as I did in my commercial gym, but I still won't be able to drop them until I have the plywood. That'll be this weekends project.
Nice session there.The burn and the pump. It's amazing how much harder the last set of those are compared to the first set. On squats it is really grueling.
Like the BBB 1min rest a lot.
The burn.
I swapped the cycle this time for less boring and I hate it.LOL... I was going to ask you about that on your thread. I guess I got my answer. :D
Going back to BBB as of cycle 4. Today the bench was a killer. Wrecks me big time.
Hmmm.... Sam Adams. Good full tasting lager.I'm five deep. Good thing I got a 12 pack :o
Enjoy the eating. Interested in how your strength rebounds in the next 7 weeks.
Hmmm.... Sam Adams. Good full tasting lager.I'm five deep. Good thing I got a 12 pack :o
Enjoy the eating. Interested in how your strength rebounds in the next 7 weeks.
I just heard back from RPS about my weight. They said I'll compete at the weight class I weigh in at. My cut is now officially over and I have 12 lbs to add back on in 51 days. I'm going to love this bulk! Sam Adams in the fridge waiting for the kids to go to bed and I'm going to eat like a king tomorrow. I can't wait for breakfast.Yep, that's the way it works. You compete at the weight you weigh-in at. If you aim for the 165's and come in at 166, you compete in the 181's.
I was one of those lucky high school wrestlers that never had to cut weight. I had trouble keeping it on to stay in my weight class.I just heard back from RPS about my weight. They said I'll compete at the weight class I weigh in at. My cut is now officially over and I have 12 lbs to add back on in 51 days. I'm going to love this bulk! Sam Adams in the fridge waiting for the kids to go to bed and I'm going to eat like a king tomorrow. I can't wait for breakfast.Yep, that's the way it works. You compete at the weight you weigh-in at. If you aim for the 165's and come in at 166, you compete in the 181's.
I wish I'd caught you a few days back, to let you know the other half of the weigh-in strategy.
You've got 51 days, and were damn near 165. In reality, you could keep your weight right there, and stop eating Thursday evening before the weigh-in. I'm assuming you're going to do the smart things, and weigh-in Friday evening. That 24 hour period of not eating, you'll drop 3-4lbs, and make the 165's easy. As soon as you step off that scale, and Gene has recorded your weight, you can start eating.
Seriously, eat like you've never eaten before. Chocolate Chip pancakes, soaked in syrup. Bacon. Gatorade/Pedialite. Snickers bars. a dozen whole eggs. Keep eating for 4-5 hours straight. If it's a big Meet, you'll be lifting on Saturday afternoon. Keep eating moderately throughout the day. In all seriousness, you want to put on 10-15lbs between when you weigh-in and when you step on the platform. Hit the Preworkout, and your strength will blow up.
The only time your bodyweight matters is when you weigh in. After that, you can gorge yourself.
The continued effect of that, is to eat and make it to the top end of the 181's weigh in at 180, and gorge yourself up to the high 190's. You'll PR and amaze yourself.
I was one of those lucky high school wrestlers that never had to cut weight. I had trouble keeping it on to stay in my weight class.That is really what it's about. Competing where you feel comfortable. When it comes to powerlifting, Bigger = Stronger. Choosing to build up to a Meet, will be a lot more fun, that cutting down to a weight class.
I wasn't happy with the strength I was losing. I'd rather put up big weights and come in last than win my weight class with weights less than what I've done recently. For my first meet, I just want to get familiar and have fun. If I come up to NY in August, I'll work on competing at that one :D I'm still working on the wife to get that one all set. The cutoff shouldn't be for a while.
O.K. I gotta ask, what are jokers?Jokers are where after you are done your AMRAP (As Many Reps As Possible) set, you keep bumping the weight up and try to achieve your rep goal for the week. For instance, my rep goal on the last working set was 1 rep. So I keep adding 5% to the bar and get 1 rep each time until I reach failure. Last week's workout the AMRAP set was 3, so after I was done that set, I added 5% to the bar and tried to get 3 reps. Keep going until you can't hit the rep goal. It's just another way to add more volume and push heavier stuff. Wendler introduced the method in the Beyond 5/3/1. I like them because it really pushes me to go heavier.
NY, will be fun....
NY, will be fun....
Where in NY and when? I've never been to a powerlifting meet before.
Apologies to BLK for hijacking your journal for a post or two. ;)
No worries. It's in Rochester.
[url]http://www.iron-sanctuary.com/forums/index.php?topic=1357.0[/url] ([url]http://www.iron-sanctuary.com/forums/index.php?topic=1357.0[/url])
Yup. Found it. Also found an IPA meet like 20 minutes from me in May. Definitely gonna check that out.
You've got more self control than me. I had a hard time deloading properly. lol
Continuing the deload... :-\
Cycle 2, Week 4 (DELOAD - BENCH DAY)
Bench (pounds):
Warmups:
45 x 10
45 x 10
95 x 5
110 x 5
135 x 3
BBB Bench w/ 1 minute rest, slow eccentric, pause, & fast concentric: (I gotta make something harder :) )
95 x 10
95 x 10
95 x 10
95 x 10
95 x 10
DB Row (slow reps w/ alternating/no rest):
50 x 10
50 x 10
40 x 10
40 x 10
Rest day tomorrow (like I need it), then deload deads on Thursday. I have to trust that the deload will make me stronger for cycle 3.
Oh my F'ING God! My Inzer belt and wraps finally came in the mail after nearly 4 weeks of waiting. NO F'ING BUCKLE! They forgot to put the F'ing buckle in the box! I just called and gave them hell about it. The woman promised to get a buckle out by UPS today. I guess I'll end up going another damn week without using the belt that I need to use in competition. Ucking lovely.
/rant
It was a lever belt without a lever.Oh my F'ING God! My Inzer belt and wraps finally came in the mail after nearly 4 weeks of waiting. NO F'ING BUCKLE! They forgot to put the F'ing buckle in the box! I just called and gave them hell about it. The woman promised to get a buckle out by UPS today. I guess I'll end up going another damn week without using the belt that I need to use in competition. Ucking lovely.
/rant
What belt did you get? How is the buckle not aleady on the belt? That seems like pretty shitty customer service to have to wait 4 weeks and not get what you expected. :-\
It was a lever belt without a lever.Oh my F'ING God! My Inzer belt and wraps finally came in the mail after nearly 4 weeks of waiting. NO F'ING BUCKLE! They forgot to put the F'ing buckle in the box! I just called and gave them hell about it. The woman promised to get a buckle out by UPS today. I guess I'll end up going another damn week without using the belt that I need to use in competition. Ucking lovely.
/rant
What belt did you get? How is the buckle not aleady on the belt? That seems like pretty shitty customer service to have to wait 4 weeks and not get what you expected. :-\
Oh my F'ING God! My Inzer belt and wraps finally came in the mail after nearly 4 weeks of waiting. NO F'ING BUCKLE! They forgot to put the F'ing buckle in the box! I just called and gave them hell about it. The woman promised to get a buckle out by UPS today. I guess I'll end up going another damn week without using the belt that I need to use in competition. Ucking lovely.
/rant
What belt did you get? How is the buckle not aleady on the belt? That seems like pretty shitty customer service to have to wait 4 weeks and not get what you expected. :-\
It was a lever belt without a lever.
Ah, I looked at their site and it looked like the levers were permanently attached from the factory. :doh:
Oh my F'ING God! My Inzer belt and wraps finally came in the mail after nearly 4 weeks of waiting. NO F'ING BUCKLE! They forgot to put the F'ing buckle in the box! I just called and gave them hell about it. The woman promised to get a buckle out by UPS today. I guess I'll end up going another damn week without using the belt that I need to use in competition. Ucking lovely.
/rant
What belt did you get? How is the buckle not aleady on the belt? That seems like pretty shitty customer service to have to wait 4 weeks and not get what you expected. :-\
It was a lever belt without a lever.
Ah, I looked at their site and it looked like the levers were permanently attached from the factory. :doh:
They bolt on so they can be adjusted. Wouldn't have been a big deal if I got the damn thing in a reasonable time period. I'm kinda pissed that I got their singlet with the big giant Inzer logo on it. I'm thinking of getting a new one so I don't give them free advertising. Maybe I'll go with this one...
([url]http://www.bluechipwrestling.com/Assets/ProductImages/Back_Pug_9562800_L.jpg[/url])
When I got my new belt, a 13mm Brahma Lever belt from Titan, it took me a few months to get used to it. If it's a 10mm belt, it'll loosen up quickly and feel more comfortable, than if it is a 13mm.by "new position", I guess that is the correct position. :D I'll give it another shot next week.
I will note, that I tend to wear mine slightly different for Deads, Squat and Bench.
it'll feel awkward the first few times, as it's forcing you into a new position when you Dead. Stick with it, and in a few weeks, it'll be better.
When I got my new belt, a 13mm Brahma Lever belt from Titan, it took me a few months to get used to it. If it's a 10mm belt, it'll loosen up quickly and feel more comfortable, than if it is a 13mm.Oh yeah, I had a slight moment of panic with that belt today too. Actually, it was about 30 minutes of panic. I should have done my research about the tight holes for the lever. I put it on and couldn't get it off for at least 30 minutes. I was going through my toolbox looking for stuff to help me pry that SoB off. finally got it off and reamed out the holes a bit with a fat screwdriver to open the holes up a tad more.
I will note, that I tend to wear mine slightly different for Deads, Squat and Bench.
it'll feel awkward the first few times, as it's forcing you into a new position when you Dead. Stick with it, and in a few weeks, it'll be better.
Awesome job on the PR. My + set next week is the 1+ so I'm hoping to get at least 2 at 325.I posted up in your thread, but if you got 315 for 6, I think you can get 325 for 5 next week. That 405 is around the corner for you and you'll be repping that weight by the end of the year.
Comp will be here before you know it. Hopefully that belt works out for you after all you went through to get it.
Just the right amount of plumpness and was right in line with the spot I was concentrating on :P
Just the right amount of plumpness and was right in line with the spot I was concentrating on :P
How does it feel to lift in the singlet?Like Borat. :o
Great. I won't have anyone with me for my meet. My wife comes back after a 2 week training thing for work the day before and wants to spend the time with the kids and my parents are going out of town that weekend. I won't have anyone to do video for my first meet.
How many are making the trip to cheer him on? 6 hours + is a long ass drive for me.Great. I won't have anyone with me for my meet. My wife comes back after a 2 week training thing for work the day before and wants to spend the time with the kids and my parents are going out of town that weekend. I won't have anyone to do video for my first meet.I wouldn't sweat the video part. I'm sure there will be more than enough IS folks there willing to help you.
How many are making the trip to cheer him on? 6 hours + is a long ass drive for me.Great. I won't have anyone with me for my meet. My wife comes back after a 2 week training thing for work the day before and wants to spend the time with the kids and my parents are going out of town that weekend. I won't have anyone to do video for my first meet.I wouldn't sweat the video part. I'm sure there will be more than enough IS folks there willing to help you.
BLK they should post the roster in the next two weeks. Keep an eye on the RPS website and it'll give you a break down of whether you're a morning or evening lifter.
Keep your head about you at the Meet, the nice thing about going solo, is that you don't have to fret about anyone else. The bad part, is that you're solo.
My first Meet, I didn't know anyone either. No videos, but luckily a few photos showed up.
Happens. Extra day of rest never killed anyone.By the time I got home you'd never guess that kid was sick. She was bouncing off the walls. Sick kids may boost test, but kids in general drain energy :)
Taking care of a sick kid also boosts test levels. :)
Slow negs seem to always kill me.Probably since I pretty much took last week off for max singles. This is more volume than I've had for a while. I have been having better luck staying tight with slow negatives. Sounds weird, but if I let the bar drop, I lose all that tightness that is used to press the bar back up. I have been doing paused reps since deciding on powerlifting, but the slow negs I started concentrating on last week and they felt good. I felt much more powerful out of the bottom.
I predict sore boobies in your future.
I have been doing paused reps since deciding on powerlifting, but the slow negs I started concentrating on last week and they felt good. I felt much more powerful out of the bottom.
never tried the joker sets....it has me thinking.....
I've not tried them yet, but will be able to when my rack shows up. There's only one power rack at my gym and they don't have the bench that belongs in there. There's a metal strip going down the middle so the other benches wobble. I don't know why they don't just remove the strip since it serves no purpose. UPS picked up my rack this morning from Rogue so I should have it soon.
I have been doing paused reps since deciding on powerlifting, but the slow negs I started concentrating on last week and they felt good. I felt much more powerful out of the bottom.
I went back a little through your journal, but not too far....have you tried floor presses? Or I do a variation and bench in a cage and set the safeties so the bar is as close to my chest as possible and start the press with the BB sitting on the safeties and then explode off the bottom and pretty much drop the bar for the negative so I'm only working on the press. That helped me a lot to build up strength to explode out of the hole.
I've not tried them yet, but will be able to when my rack shows up. There's only one power rack at my gym and they don't have the bench that belongs in there. There's a metal strip going down the middle so the other benches wobble. I don't know why they don't just remove the strip since it serves no purpose. UPS picked up my rack this morning from Rogue so I should have it soon.
Jokers are a 5/3/1 thing. Once you're done your As Many Reps As Possible (AMRAP), keep increasing the weight until you can't get the required minimum reps. It adds a little more volume.
First off. Nice Pr.Thanks man. This week coming up is going to be challenging. Wife leaves tomorrow for 2 weeks so I'll be single dad juggling work, lifting, and taking care o my girls with no help leading up to the meet.
Second. Cant weight for the report on your meet. Really can not weight to actually do one of these myself once i have a half decent total on the big 3.
Strange but seeing you guys all paid up and doing them just makes me want it even more. Seriously makes me fired up lol.
There's nobody else in my division for 40-44.That does happen. It happens to me often. Nothing to worry about. You're in this first one for you. At the end of the day, you'll have a notch in your belt, that is your limit. You will know exactly where you stand. No If's, And's or But's. You will know.
Really can not wait to actually do one of these myself once i have a half decent total on the big 3.Stop pussy footing around, and Nut up.
Strange but seeing you guys all paid up and doing them just makes me want it even more. Seriously makes me fired up lol.
Thanks man. This week coming up is going to be challenging. Wife leaves tomorrow for 2 weeks so I'll be single dad juggling work, lifting, and taking care o my girls with no help leading up to the meet.You'll do great with the girls. At this point, you're peaking, and your body is gearing up for the Heavy weights. That last week, spend extra time with them, and enjoy a break from the gym, rest, recover, and be a dad. On May 3rd, be the Monster.
I don't think you really need to wait until your numbers come up. Chances are, you'll never be happy and always want more, more more. Just find a local comp, sign up, and get some experience. I spectated my first competition and drove home kinda mad I didn't compete in that one. There were some big weights being moved, but it would have been worth competing in it.
Their thread over on BB got me fired up to compete. I was on my cut at the time so I finished that before switching my program up.
Exciting day...power rack should be coming today right?yes, it's scheduled to be here between 11am and 7pm. Nice tight window :S. I'm patiently waiting in anticipation. Last night I ordered a curl bar and some short bands for dynamic deads. I've never done any dynamic work, but I figure if I have pegs, I may as well use them. Chains are stupid expensive so I might rig something up from hardware store stuff later on. I'm also looking for a 5' 30# bar that's cheap for the wife so she can do bench presses and start her with squats. All the cheap once I found won't fit the uprights. Before I spring for the higher priced ones I'll see how she does with the 45# bar. My 6 year old wants me to get rings for her to hang from :D.
Nice push!I'm not sure. Yesterday I drank a lot of water and limited carbs (still hitting protein and fats) to see and I went from 180 mid-day yesterday to 176 this morning. I'm not sure how much more water I can suck out. I'm doing it again today to see what happens. I drank 200oz of water yesterday but only 60oz so far today. If I'm under 175 tomorrow morning I think I'll give it a shot at cutting.
I see your weight is at 176+ are you still thinking of cutting down to the 165 class, and then refuel/refeed to get your strength back up?
Two days later... Just checking in on your weight, and mental fortitude.I was 176.6 this morning so same as yesterday but I admit I had hotdogs last night and carbed up for today's squats. I'll try a rinse over this weekend with low sodium and see where I'm at Monday. I think if I can get to 170 on Monday 165 would be doable by Friday morning weighin.
Every thing progressing as planned? It's just about 1 week from the Weigh-in.
Some damn fine numbers. Nice job on the 315.
Hope everything works out with your weight. 9 days till comp. That flew by.
Some damn fine numbers. Nice job on the 315.
Hope everything works out with your weight. 9 days till comp. That flew by.
Thanks, Eric. I was happy with the 335 after really grinding away on the worksets. Fresh I'm thinking 350 is doable. I can't wait until next week comes. I'm going to enjoy the time off until then because I need to get this cut done. I'm feeling fat and bloated lately and my gut on the videos bothers me. I'm going to see how much water I can shed over the weekend and possibly make the 165lb weight class. For the next week, it'll be mobility, mobility, mobility, and a touch of cardio to keep me busy. I just reviewed my video and I didn't go as deep as I thought I was going so I need to get back on track with the stretching again. It may be the fisheye effect of the gopro, but still it's too close for comfort. I also had to lower my pins on my rack since I was hitting them a lot today.
[url]http://youtu.be/_OFQ1lm89ok[/url] ([url]http://youtu.be/_OFQ1lm89ok[/url])
Good to hear. Keep at it. I have resolved myself to lose the fat around my gut this summer. :-[Change of plans. I was reminded of my primary goal for this comp. Set PRs and get experience. If I eat surplus, I should get PRs. Cut will happen after the meet. I still refuse to run though. I'll do it with diet like I did the last time and aim for 1-1.5 lbs a week.
Good to hear. Keep at it. I have resolved myself to lose the fat around my gut this summer. :-[Change of plans. I was reminded of my primary goal for this comp. Set PRs and get experience. If I eat surplus, I should get PRs. Cut will happen after the meet. I still refuse to run though. I'll do it with diet like I did the last time and aim for 1-1.5 lbs a week.
I've got room to eat to make 181. I'm not going to pig out now, but I'm not going to diet either. :)Good to hear. Keep at it. I have resolved myself to lose the fat around my gut this summer. :-[Change of plans. I was reminded of my primary goal for this comp. Set PRs and get experience. If I eat surplus, I should get PRs. Cut will happen after the meet. I still refuse to run though. I'll do it with diet like I did the last time and aim for 1-1.5 lbs a week.
So what are you planning on coming into the meet at now?
I've got room to eat to make 181. I'm not going to pig out now, but I'm not going to diet either. :)Good to hear. Keep at it. I have resolved myself to lose the fat around my gut this summer. :-[Change of plans. I was reminded of my primary goal for this comp. Set PRs and get experience. If I eat surplus, I should get PRs. Cut will happen after the meet. I still refuse to run though. I'll do it with diet like I did the last time and aim for 1-1.5 lbs a week.
So what are you planning on coming into the meet at now?
I just made myself a big pot of HOT chili. Lips are burnin' and stomach is on fire.
3 days 'til competitionSounds like you're physically prepared. Just the Mental prep and you'll smash PR's. I'd also bring Bacon and or country sausage. Protein, and fats, plus easy to digest.
Shit's getting real now.
I haven't really lifted all week long. Just some mobility exercises and form work with a bar to keep me busy and stay loose.
I packed my gym bag for the meet. 3 sets of shirts, socks, and underwear. Towel, 2 belts, wrist wraps, knee sleeves, oly shoes for squats, and wrestling shoes for bench and deads. I also went shopping for foods and drinks for the day. Alex recommended pancake/peanut butter sandwiches. I didn't realize I bought a big box of pancake bites, so there are going to be a lot of tiny sandwiches. Also have some gatorade for hydration and I picked up a new hoodie to keep warm. My old one would make Belichik proud it's so nasty. I'm going to cut up an old set of sweatpants so they can be removed with my shoes still on. I didn't want to invest in track pants.
Weigh in Friday morning @ 11am.
That's awesome. Sounds like you've got a real solid plan for the comp. I can't wait to hear how you do.I have an IS hoodie. Unfortunately, I bought a Large, and not an XL. It looks good on my Lady, though.
Enjoy those tiny pb sandwiches. ;D
You should have got an IS hoodie. I'm sure you can get one somewhere, no? lol
Good luck this weekend. Try not to let your nerves get the best of you. Keep updating during the day, and get a few vids.Focus the nerves, use them to add strength. Don't think about anything other than the Commands and the Bar you're holding.
Just sitting here, patiently waiting for comp results, la dee da ::)
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I went 7 for 9 on my lifts for 340/240/370 and a 950 total. I couldn't lock out 250 on bench and the 390 deadlift was bolted to the floor for me. I had a blast. videos of all but one lift is in the link up there ^.
Good solid plan man. You earned a deload. What did you eat to take in 233g protein? :oI like dead animals. 3 eggs (21g), ham (10g), big 'ole chicken breast (66g), 2 double shakes (2x52g) pretty much did most of it.
Good solid plan man. You earned a deload. What did you eat to take in 233g protein? :oI like dead animals. 3 eggs (21g), ham (10g), big 'ole chicken breast (66g), 2 double shakes (2x52g) pretty much did most of it.
I'll have 281g of protein today once I have my late night shake.
Chicken breast is awesome if you have trouble getting enough protein. It's pretty close to pure protein with 1g fat and 23g protein per 100g serving with only 110 calories. I buy bulk and freeze them all individually with weights written on the packs in grams.
I've come to realize that if I don't count calories, I either lose too fast or end up gaining from underestimating calories. I want this to be a very controlled cut but really won't get a handle on my caloric requirements until next week when the volume goes back up a bit. I don't exert a lot of energy on my deloads and barely break a sweat. 2200 should be pretty close to maintenance I think so I should lose something this week aiming for 2000 daily. I'd like to lose 1-1.5lbs a week until I get to 10%. I won't bother with skin calipers until I see abs while relaxed. The last time I saw that I was 165 and they were only slightly visible.
Awesome guys! Thanks for the help. I'm really wanting to get some serious weight up on the deads which I feel is my weakest lift right now. I can't wait until next week's session to try this out.
Also, if you're thinking December, might I suggest Christmas Carnage ([url]http://meets.revolutionpowerlifting.com/2014/12/06/2014-christmas-carnage/[/url])?
If I'm not happy with my total in NY, I'm headed down to PA for that one.I'll cheer you on anyway as much as I'd like to compete with you again.
I think the 165 is in your reach for this meet. I do think there will be a need for water manipulation going into the meet to make weight.
There are several ways to go about this, and in order for you to be as strong as you can going in, I would suggest taking some fat off very quickly, very soon. It seems you have a solid foundation in dieting, so I think a solid strategy is what you need. Here is an alternative that I think will help you get to where you want to be.
My take
Start a very aggressive 3 week diets as soon as possible. While a steep deficit can be difficult to adhere to and hurt strength, if you keep it short and stay on point with macros you won't have to worry about lean mass loss associated with longer deficits. Keeping it aggressive will also get you back to a maintenance diet all that much faster. A 3 week diet is also much easier to adhere to when you are only counting down the days.
This will give you a month and a half of strength training in a fed state.
Then give yourself between 2-4 days to deplete before the meet to make weight (time dependent on method used and amount needed to lose).
IMO, 10-12 pounds is very possible with a fast 3 week diet.
I gained about 10 lbs in 50 days eating dirty.
I gained about 10 lbs in 50 days eating dirty.
I think I did most of that gain early and started to slack off when I started seeing the scale hitting 180+ on a few days.:o
I can do that in a weekend, lol
I did that in one day. 14lbs to be exact. :D
The new setup looks pretty good. A few things my coach pointed out for me that might help.The breathing is definitely something I need to think about and always forget. I felt like I was using my glutes at the lighter weights driving into the bar (humpin' the bar), but once the weight got up there I felt like I couldn't get the speed up. I'll try to think about glutes more next week on the 5/5/5 week.
1. Where are you breathing? I don't see any noticeable big air intake. She really drills that and it actually does make a difference.
2. Its hard to tell on a video, but it looks like the glute/hip drive is kicking in pretty late in the lift. When she made me drive sooner, I spent an hour doing deads and never felt a thing in my lower back. Totally changed the focus of the lift for me and unlocked more power.
Or I could have no freakin idea what I'm talking about. :P
Just caught up from the past week's worth of posts. Gleaned some good info. Thanks.^^^^^^^^^^this x2
Have I mentioned recently how much I love this forum, especially the journals section? :bowdown:
Thanks guys! I'm determined to make a better showing in August. It's taking a bit to have to hold back on volume while I'm in this cut. I wanted to do some more, but I have to control myself so I don't burn out like the last time.Just caught up from the past week's worth of posts. Gleaned some good info. Thanks.^^^^^^^^^^this x2
Have I mentioned recently how much I love this forum, especially the journals section? :bowdown:
Strong pressing going on here too. I was actually yelling "GET IT!" at the screen on that last rep. Love it!That rep was a grinder. I half wished that bar up giving it the death stare.
I would advise being aggressive with your diet NOW, lose as much weight as you can in as little time as possible.I always want you to not be so concerned with losing weight too fast.
LOL... poorly worded. I was running out the door when I responded. BLK was concerned that he was "losing weight too fast" and adjusted his diet accordingly. He shouldn't be concerned about that.I would advise being aggressive with your diet NOW, lose as much weight as you can in as little time as possible.I always want you to not be so concerned with losing weight too fast.
Ummmmm....what?
BLK... what weight do you want to hit? Are you looking to just hit 165 and hold, or are you looking to drop a bit more to 162-3?
Your form looks real good man!! Elbows are at a good angle, weight looks well controlled though out the entire movement. Once I pass 315, I feel it in all my arm muscles, even bi's, a lot of that is bc I'm gripping the bar so hard I'm purposefully activating the muscles for better support, but it really hits my bi's good. oh...and 50 Chin-ups....great dam job!!Thanks, GnF!
Great job BLK!! We all have rough days every once in a while. You still hit some nice numbers!
Just saw your vid- your pulls look good. One thing I notice is it looks like there is some bend in your right arm, I could be wrong, if there is, be careful with that, as your lifts go up you can risk a bicep pull. I only use a double over hand grip bc I don't want the slightest risk of that happening.
Mirin' the 50 chinups a day. I haven't done 50 combined since like 1993. :oYou should try it. Just do as many as you can throughout the day when you think about it. Next thing you know, you'll be like cmoore doing flags and stuff :)
Wish I could say 295x8 with a frowny face......Me too!
Hopefully just the fat and minimal muscles. I'm on my way to the 165lb weight class :thumbsup:Wish I could say 295x8 with a frowny face......Me too!
Gee, at <1900 calories a day , you must be wasting away!
Have fun offroading. In for vids of tree pullups.I honestly looked around while we were driving and I didn't see a single branch that would hold my fat ass. Most of the trees didn't have branches anywhere near the ground. That doesn't excuse me from not doing them Sunday or Monday though. That was just pure laziness on me. :-\
do the right leg first as that is where you seem to have issues ;)That's exactly what I did for the last set too :D No fumbles!
Nice Work!! Deadlifts look great, way to pull the final rep!Thanks! I really need to get my DL numbers up to do well. They are coming along slowly with my squats. It's bench that's killing me lately with the cut.
Damn nice work considering the cut.
Weightzadroppin", on track for wt class drop.
Nice work BLK.
Your wrapping is improving. That little tug you do when you wrap over and down, do that on the other side too. You'll get a bit tighter on the wrap. Keep improving and I'll have you wrap my knees at the Meet.I need to get some audio equipment down there to drown out my old man grunts and groans.
One of the good things about having someone else wrap you at a Meet, is it's less energy expended. You certainly sounded like you were working hard to get the wraps tight.
Nice job of the Squats.
Gold's Gym is becoming Planet Fitness it seems so I expect to have free pizza by the time I get to bulk again.
It's all about the money and I can't say I blame them. If it were my business, I'd invest in what returns the highest profit too. Just sad since I live in the boonies so my choices are limited here without driving an hour. At least I have stuff at home now.Gold's Gym is becoming Planet Fitness it seems so I expect to have free pizza by the time I get to bulk again.
Kinda feel like everything is becoming Planet Fitness lately. My gym is well stocked in terms of free weights, and supports a fair number of serious lifters, but the big investments they're making now are all for the cardio bunnies and crossfit crowd. Meanwhile there isn't a real swear-to-God power rack to be found. Skip the artificial turf, forget the two new Smith machines and buy a few real cages dammit.
Good deal. Someone needs to show the wanderers how it's really done.I did them different today than I usually do them. Usually, my feet are narrow and just far enough forward so I can get to the bottom without heels lifting. I'm short so it's pretty easy to get all the way down. Today I put my feet all the way out to the corners of the platform since my squat stance has widened. I definitely felt more glutes this way. But yes, they are tough. Especially after doing heavy squats and leg presses.
I don't know if it's the positioning or what but I completely suck at hack squats. Even worse than actual squats. lol
Good deal. Someone needs to show the wanderers how it's really done.I did them different today than I usually do them. Usually, my feet are narrow and just far enough forward so I can get to the bottom without heels lifting. I'm short so it's pretty easy to get all the way down. Today I put my feet all the way out to the corners of the platform since my squat stance has widened. I definitely felt more glutes this way. But yes, they are tough. Especially after doing heavy squats and leg presses.
I don't know if it's the positioning or what but I completely suck at hack squats. Even worse than actual squats. lol
Absolute consistency. When you're on, you're on. The progress shows. August is indeed going to be a very good Meet.I feel better after the bench today but it's still not where I want it. Hopefully full of glycogen and water I'll be okay for the meet. I just need to un-fuck my deadlift. I bought Andy Bolton's Deadlift Dynamite kindle book today to read up looking for stuff to fix. I'll read it tonight and keep some things in mind for tomorrow.
190 x 20 - burnt like hell
I tried going for 20 reps yesterday after bench, but my 5/3/1 training max for bench is too close to my actual max now. I only got 15 using 55% training max. Still burnt though. Most of my reps the last bunch of months have been 5 reps or less. Today's squat weight was 60% and I left a few in the tank.
190 x 20 - burnt like hell
Nice!
I've taken to doing a 20 rep set at the end of each exercise I do for the past month or so. It definitely burns like hell, but it really gets the blood flowing to the muscle, and I've made good gains doing it.
Regarding the wrap roller, looked it up and pricey for sure, but for some unknown reason, I had an redneck engineering idea of how cool would it be to aquire a used sewing machine and modify it for the purpose? Foot pedal variable speed and motorized. Might not be a million dollar idea, but I might be on to something here.
Regarding the wrap roller, looked it up and pricey for sure, but for some unknown reason, I had an redneck engineering idea of how cool would it be to aquire a used sewing machine and modify it for the purpose? Foot pedal variable speed and motorized. Might not be a million dollar idea, but I might be on to something here.Figure out how to put that in a gym bag and get to production :)
I was thinking a bit you could put into a cordless drill......
It kinda weird because I used to be a very chest-dominant bencher before. I used to have my middle finger on the index lines and now my pinky is about an inch in. My range of motion is bigger, but I feel more spring off the chest narrower. Next bench day is Tuesday so I'm going to repeat today's weights and see how it feels.
Today's workout was completely unplanned. I was just sitting around bored watching bench form videos (a lot off Brandon Lilly) and got motivated off the couch.
Nice squats and bench. I don't know how you can hit chest and shoulders on the same day, my shoulders are shot after bench, great work!The OHPs are only accessory to bench. Just some light work. I dropped the press day from the original program since my OHP was going up and my bench was stagnant.
Hey man,Hey, man! Welcome aboard!
Found the site and your log. Looks like a good crew here.
Looking forward to following along.
Ryan
Nice work today. What program are you running using RPE? Looks like you got some good work volume in.It's my hybrid 5/3/1. I do typical 5/3/1 squat, bench, deadlift on Monday, Tuesday, Wednesday. Then to add more frequency in I do lighter bench and squats on Thursday and Friday doing the week's prescribed reps. This was a 5/5/5+ week so I did sets of 5 today. I'm just playing around with RPE's to get the hang of it and might use it in my programming after my meet. I'm still unsure if I'll stick with 5/3/1 or go off on a tangent with some type of periodization to lead into my next meet.
You'll get that squat come meet time. Build strength til then, don't test it too much ;)The tendonitis usually flares up after heavy squats because of the way I'm holding the bar. I try to remember to pull the bar apart, but that goes out the window when I get up near my 1RM. :o
I feel ya on the bicep tendonitis. I have been struggling with it and some RC trouble since late December... took me a while to figure out what it was and modify my training.
In all honesty, you'll be significantly more pumped up on Meet day. You'll be riding an adrenaline high, and you'll be using a better bar.
All things considered, being within 5lbs of your PR 3 weeks out, means you'll pull more than that at the Meet. You've only had 3 months since your previous Meet, and all three lifts have come up. In reality, you took the week off after your Meet, so you've only been training for 2 months. You're even with your PR, from a Meet.
Think of it this way. You'll add 25lbs to your total in 3 months. That means in a year, you'll be on track to log 100lbs on your total, at the same, or less bodyweight.
You dun good, boy.
Your form looks really good on both conventional and Sumo! Great JobPoop. That's not what I wanted to hear. I want to hear, "Hey, you're fucking up on blah blah blah." Then I go and fix "blah blah blah" and get an instant 50lbs added to my PR. :D
Can't imagine how you feel today after those pause squats. They'll keep you honest, for sure.Unless I'm doing the Pendlay version, I always deadlift the bar up, arch, then bend at the hips until I feel my arch begins to flatten. I also bend my knees a bit so I can get more parallel. Doing them this way it doesn't hurt my lower back at all. If I don't start from the top, I really can't get my lower back arched or tight enough to brace it.
Quick question, do you experience any lower back issues when getting into heavier BOR? I'm having some trouble maintaining strict form as I progress above 135# and was curious if you had any insight.
good work lately manThanks man! Just back from vacation at the beach and looking forward to lifting again tomorrow. I haven't gotten on a scale yet, but I do believe I put a little extra pressure on myself to make weight next weekend. Hopefully it's mostly water. I'm going to finish these last two beers before I start worrying about it though.
Bl , if i may be so bold as to ask a question. I know you been a long time cut. As you are roughly my height, i am curious if you feel you can "hold" this weight. I ask because at some point i am going to need to find a happy weight that i can maintain and work with. My goals are a little differnet this time out.I could easily hold this weight since I have plenty more to lose. I'd guess there's an easy 10-15 lbs of fat that I could cut. My wife last measured my bf% at 13.4% in late June and I'm only a couple lbs lighter now. Cutting 15lbs would land me in the lower end of my current 165lb weight class so there's no point in going lower except for aesthetic reasons and I don't want to loose any muscle. I'm kinda tired of cutting and not making any progress on bench and deadlifts so I'm leaning towards bulking after the meet but still stay within range of 165. Chances are my next meet won't be until May next year. Once I can't make weight at 165 without losing muscle, I'll stick with 181lb class. I think that is actually my "happy" weight and always was when I was in my 20s but I had a lot more muscle and a lot less fat.
Also some awesome lifts up in here brother
Thanks. Always good to get a feel for others are doingNo problem and thanks for the encouragement.
Also good luck next weekend...
9 days 'til competition
Holy smokes! Single digit days now!
Deadlift, Bench Primary, Squat Accessory
Weight: 171.6 :o
Conventional Deadlift
Warmups:
135 x 5 x 2 sets
185 x 5
225 x 3
275 x 1
Worksets
315 x 1
335 x 1
355 x 1
375 x 0 :(
345 x 1
Bench Press w/ 2ct paused reps
Warmups:
45 x 10 x 2 sets
95 x 5
120 x 5
150 x 3
Worksets
165 x 3 @ 7
175 x 3 @ 8
185 x 3 @ 8.5
195 x 3 @ 9
185 x 3 @ 8
185 x 3 @ 8
185 x 3 @ 8.5
185 x 3 @ 8.5
185 x 3 @ 9
Front Squats
Warmups:
45 x 10 x 2 sets
95 x 5
135 x 3
Worksets:
165 x 6 @ 8
175 x 6 @ 8.5
185 x 6 @ 9
175 x 6 @ 9
I'm just going to have to do what I can do next weekend for deadlifts. Hopefully the bar will add some plates for me. Planned opener is 350# so that should give me an idea. I'd really like to at least get a PR above 370# by the final lift.
Today's bench press felt great. I was getting stronger in the middle of the workout with no pain at all in my bicep tendon.
Front squats are tough as hell for me for some reason. Having a slight sunburn on my chest and shoulders from the beach sun made it more enjoyable too.
Saturday: Competition Squat, Bench Accessory, Deadlift Primary
Looks like you're in a good place Ron. Good luck at the comp.
Popping in to wish you good luck big man.
Kill it.
Good luck this weekend.Thanks guys!
Thanks for the tip on the BOR. First time it was obvious I was previously using more of my arms whereas today I felt it in my back (lats).
I can't do front squats the conventional way so I use wrist wraps to hold the bar. Much easier on the forearms. I'm hoping they help me open my hips up more to gain mobility. If my legs grow a little, that'd be a plus too. :P9 days 'til competition
Holy smokes! Single digit days now!
Deadlift, Bench Primary, Squat Accessory
Weight: 171.6 :o
Conventional Deadlift
Warmups:
135 x 5 x 2 sets
185 x 5
225 x 3
275 x 1
Worksets
315 x 1
335 x 1
355 x 1
375 x 0 :(
345 x 1
Bench Press w/ 2ct paused reps
Warmups:
45 x 10 x 2 sets
95 x 5
120 x 5
150 x 3
Worksets
165 x 3 @ 7
175 x 3 @ 8
185 x 3 @ 8.5
195 x 3 @ 9
185 x 3 @ 8
185 x 3 @ 8
185 x 3 @ 8.5
185 x 3 @ 8.5
185 x 3 @ 9
Front Squats
Warmups:
45 x 10 x 2 sets
95 x 5
135 x 3
Worksets:
165 x 6 @ 8
175 x 6 @ 8.5
185 x 6 @ 9
175 x 6 @ 9
I'm just going to have to do what I can do next weekend for deadlifts. Hopefully the bar will add some plates for me. Planned opener is 350# so that should give me an idea. I'd really like to at least get a PR above 370# by the final lift.
Today's bench press felt great. I was getting stronger in the middle of the workout with no pain at all in my bicep tendon.
Front squats are tough as hell for me for some reason. Having a slight sunburn on my chest and shoulders from the beach sun made it more enjoyable too.
Saturday: Competition Squat, Bench Accessory, Deadlift Primary
looks good Man. Front squats are probably the last thing I would do for a prep run, get your forearms sore and collarbone banged up, yikes
Great Progress!! and congrats on the meetThanks man!
odd not seeing a countdown in your journalDepending on how this training cycle goes, I'd like to do another meet in November. Once that's official, you bet there'd be another countdown.
GPP
Just a fancy term for light work on weak points using mostly BB stuff. General Physical Preparedness. Trying to strengthen my backside and triceps to improve deadlift and bench for the most part. Curls just for the wumins and calves for... well... I have peg-legs. :(.GPP
:S
| % 1RM | Sets | Rest Interval |
| 65% | 15 | :30-:45 |
| 75% | 12 | :45-60 |
| 80% | 10 | :60-90 |
| 85% | 8 | 3:00 |
| 90% | 6 | 5:00 |
| 95% | 2-3 | As long as needed |
[url]http://youtu.be/ObfTi6FYI2c[/url] ([url]http://youtu.be/ObfTi6FYI2c[/url])
Great job Man, lots of reps at heavy weight!Must have been the extra coffee this morning or that previous night's beer drinking. I felt tired and lazy heading into the session so I started with the 275 just in case. Last week I shot straight to 305 after warmups. 275 ended up feeling like a warmup and it got me fired up. My goal all week was to do the 315 regardless of what RPE it ended up being. I think I could have sucked it up and gotten one more so that made me happy. Next week I'll shoot for 325x5 as my max set. The touch-n-go benching wasn't the heaviest, but still progress compared to the weeks before. I think I'm liking this frequency stuff.
With the new job, I'll be rushed to get my training done before the kids come home. And I'll be doing it at the end of a probable stressful workday. Just stuff I'll have to work around.
I'd say those 325 squats are very damn good. I iz jelly. :o
I'd say those 325 squats are very damn good. I iz jelly. :o
makes 2 of us
3rd was a tad shallow, rest looked good. I'll trade you 10 bodyweight chins for a single 325 squat ;D
172 club checking in. Been lurking and it looks like you've set your course for strength?yuppers. Maybe I can get out of first flights. :)
Meh... almost a week off from lifting and it showed. I'll probably have a touch of DOMs tomorrow. I'm behind a day so I'll be going every other for a while until I catch up. Ran out of time again so I may have to re-work my program to go more days but less time per session.
I started a new job that's over an hour away. I don't get home until around 3:30 when I get to leave work on time. At 5 I need to pick the girls up from daycare and if my wife picks them up, I need to police the them while the wife does the dinner stuff. I'm getting up at 4:45 now and I don't think I can wake up any earlier in the morning. I'm not a morning person at all. Definitely not like Flex.Meh... almost a week off from lifting and it showed. I'll probably have a touch of DOMs tomorrow. I'm behind a day so I'll be going every other for a while until I catch up. Ran out of time again so I may have to re-work my program to go more days but less time per session.
how do you run out of time at home? :S
I haven't bothered weighing myself for a long time. My belt is getting tight though :o
Lots of awesome work going on in here Ron. Very jealous of those squat numbers.Thanks Eric. It feels like progress is so slow sometimes, but when I stop and look back I've made decent progress over the past year or so.
You've definitely come a long way and gained some good strength. 8)
Lots of awesome work going on in here Ron. Very jealous of those squat numbers.Thanks Eric. It feels like progress is so slow sometimes, but when I stop and look back I've made decent progress over the past year or so.
You've definitely come a long way and gained some good strength. 8)
Competition Bench, Deadlift Primary, Squat Accessory
Competition Bench
215 x 3 @ 8.5
230 x 3 @ 9.5
235 x 2 @ 10 - really wanted 3 here. 2nd was a grinder
220 x 3 @ 9
215 x 3 @ 9
6" Block Pulls - beltless
365 x 3
365 x 3 - red mini reverse bands from here down.
365 x 3
365 x 3
405 x 3
GHR - assisted with 2 red mini bands
3 x 10
No comp countdown? I'm outMe too. I can't get comfortable over 4 plates :D
;)
J/k, great work going on in here as always. I'm jelly of the low bar squat. I switched over to them for a very little bit, but just couldn't get comfortable with the bar with anything over 4 plates.
How's the GHR working out for you? Notice any diff in your dl's?Don't know if it's the GHR or one or all of all the other things I changed. I'm doing more assistance stuff and only singles for deadlift now.
I am right there with you about the slow progress right now. In fact I've made negative progress with all my back issues. Off again. WTF????I think you are just about there on your DLs for a 405 once your back gets better.
Big numbers on those block pulls. I'm still hoping to pull my 405x1 DL this year but I've gotta give my back time to heal up. >:(
No comp countdown? I'm outMe too. I can't get comfortable over 4 plates :D
;)
J/k, great work going on in here as always. I'm jelly of the low bar squat. I switched over to them for a very little bit, but just couldn't get comfortable with the bar with anything over 4 plates.
I've always been a lowbar squatter even when I was younger. I always felt stronger in it. Highbar always hurt my neck.QuoteHow's the GHR working out for you? Notice any diff in your dl's?Don't know if it's the GHR or one or all of all the other things I changed. I'm doing more assistance stuff and only singles for deadlift now.I am right there with you about the slow progress right now. In fact I've made negative progress with all my back issues. Off again. WTF????I think you are just about there on your DLs for a 405 once your back gets better.
Big numbers on those block pulls. I'm still hoping to pull my 405x1 DL this year but I've gotta give my back time to heal up. >:(
It definitely is for me. I have skinny legs so the lowbar lets me put more ass into it recruiting more muscles. My best front squat is only 185x6. Highbar hurts my traps but that's probably bar placement.No comp countdown? I'm outMe too. I can't get comfortable over 4 plates :D
;)
J/k, great work going on in here as always. I'm jelly of the low bar squat. I switched over to them for a very little bit, but just couldn't get comfortable with the bar with anything over 4 plates.
I've always been a lowbar squatter even when I was younger. I always felt stronger in it. Highbar always hurt my neck.QuoteHow's the GHR working out for you? Notice any diff in your dl's?Don't know if it's the GHR or one or all of all the other things I changed. I'm doing more assistance stuff and only singles for deadlift now.I am right there with you about the slow progress right now. In fact I've made negative progress with all my back issues. Off again. WTF????I think you are just about there on your DLs for a 405 once your back gets better.
Big numbers on those block pulls. I'm still hoping to pull my 405x1 DL this year but I've gotta give my back time to heal up. >:(
I sure hope so.
I tried low bar squatting but high bar feels more stable to me. I read about a lot of guys having bigger squat numbers doing low bar. Any truth to that?
It definitely is for me. I have skinny legs so the lowbar lets me put more ass into it recruiting more muscles. My best front squat is only 185x6. Highbar hurts my traps but that's probably bar placement.
Great workout. Great numbers. I can't imagine doing GM's with that kind of weight.They were the arched back variety of GMs. Use your hips an not your back and it's a light weight. ;)
I'm assuming the projected goal for the Military nationals in May, is mid 1100's?I think that would be a good goal. It might need to be at 181 for that one though. A lot will depend on deadlift. Squat and bench are feeling good lately.
Nice work on the PR 8)Thanks! I loaded up 255 after that but remembered this week was supposed to be an easy week so I took it down to 245 and did a rep with that. Good thing I didn't try 255 because 245 was a grinder.
got chalk?I got a little bit. I know now why the stuff is banned by most big box gyms. That shit gets everywhere ;D
Awesome stuff mate.Thanks, DNG! Feels good to be able to mark a goal off my list. Next one up is to finally get over 4 plates for deadlifts. 8)
Great milestone imo.
Don't let ID see that or we'll have 2 or 3 threads of his lifting graphs, complete with identical threads on Bodybuilding.com ;DNow I remember those threads. That was way back when I was a newbie over there.
Good stuff Ron. Like the paused bench sets. :banana: :pepper:
How long did all that volume take you?I didn't track the time between sets, but the whole workout was close to two hours including warmups.
Nice program - what is that?It's a DUP (Daily Undulating Periodization) program I came up with using RPEs to regulate volume. Using RPEs I can have effective training on my bad days and really take advantage of those good days when I feel like a beast.
I've been reading through your journal but really don't follow along with the @9 etc numbering. To me this seems complicated.It's really not all that complicated when you think about it. Work up to a max set using the prescribed number of reps but always leave one rep left over. No grinders, no missed reps. Those tend to fuck up the rest of my workout as my CNS is fried from them. Once you get to that point, strip off some weight and perform as many sets as you can until you reach that same point of being able to complete the reps, but leaving one rep in the tank. For higher reps, you'll tire faster and be able to do less sets in most cases.
That's what I like about 531. Follow the chart for each cycle and add accessories.
It's a DUP (Daily Undulating Periodization) program I came up with using RPEs to regulate volume. Using RPEs I can have effective training on my bad days and really take advantage of those good days when I feel like a beast.
I'd be tuckered out after that volume after only running on pizza :oToday's lunch was cheese quesadilla and chicken tortilla soup. :o Not great, but better :P
How long do you plan on cutting? I see you wrote you wanted to get back to 165 but are you planning a quick and big cut or slow over time?
Good luck. I plan to start cutting in February.
Thanks guys. I'm trying to push as hard as I can since I'll likely be cutting after the new year. I'm hoping to retain as much strength as I can on the cut to compete at 165 again in May. Depending on how that goes I'll make a decision on a weight class for August.
Sweet pr!Thanks man!
Looks like you'll be getting new pr's soon if you continue the way you have.
How long do you plan on cutting? I see you wrote you wanted to get back to 165 but are you planning a quick and big cut or slow over time?I won't start my cut until after New Years. I have until May to get to 165. I'm around 180 now fully bloated :D
Good luck. I plan to start cutting in February.
Annnnddd, BOOM, a couple more pr's!
Sweet!
Damn, that beard sure is making you strong!Whoops. Fixed it.
2nd vid is private
Not much else to say than you're turning into an animal. Killing things Ron. 8)Thanks, Eric. Sadly, no PRs today but I was able to somehow match last week's squat numbers. I found out on the first working set that my ear infection isn't 100% healed. As soon as I picked a heavy weight off the rack, my ear immediately clogged up and started oozing a little. Yuck. I trudged on and did my sets though. I did cut it short and skipped on the deadlifts to spend time with the wife since she's going on a business trip the rest of this week. That'll make the rest of this week's workouts fun since I'll have to do them late at night after the kids are put to bed. Next week I'll need to change from M-W-F to T-Th-Sa thanks to work. >:(
Congrats on all the PR's.
I've heard of "squat till you puke"Wasn't really oozing "out", but after the first set, I put my pinky finger in my ear (I know, elbows only, right?) and it was like clear puss. Q-tipped in there and pulled out some nasty gunk and kept squatting. I'll be doing the peroxide treatment tonight. Maybe some rubbing alcohol to dry things up.
Never heard of "squat till stuff oozes out of your ear" :eek:
nice bench work RonThanks, Bando. Maybe someday I can progress past a mediocre bench. :P
Thanks, Eric.
Here's my top set of squats from today.
[url]http://youtu.be/xRTz_z0a7qc[/url] ([url]http://youtu.be/xRTz_z0a7qc[/url])
Oh man! You coulda had that 4th rep.This is my last week before dropping my reps down by one. Actually, this week was supposed to be a drop, but last weeks workouts sucked too bad so I repeated. I wanted PRs all this week going into next week. Next week the rep ranges will be 6, 4, or 2 and the knee wraps will be coming back out for the doubles. Three weeks of those, then drop to 4, 3, 1 for two weeks, deload, mock meet. I'm aiming for 465/265/4xx. After that, I'll decide on whether to cut back to 165 or just stick with 181. I feel a whole lot more comfortable at 181 and much happier with my numbers.
Every once in a while, I go on RPS's website to see if my records still stand. I also browse around at other classes too. 2 weeks ago some dude squatted 490 in the 181s Masters 45-49. This give me two choices. Go after his record, or cut back to 165 and raise the bar on my 375 squat. If I cut back to 165, I'll have a shot at all the records (squat, bench, deadlift, and total). At 181, I'll likely only have a shot at the squat record since a 320 bench and 515 deadlift is out of my reach now.
My bench is around 260 now and my deadlift is still sub-400 :(Every once in a while, I go on RPS's website to see if my records still stand. I also browse around at other classes too. 2 weeks ago some dude squatted 490 in the 181s Masters 45-49. This give me two choices. Go after his record, or cut back to 165 and raise the bar on my 375 squat. If I cut back to 165, I'll have a shot at all the records (squat, bench, deadlift, and total). At 181, I'll likely only have a shot at the squat record since a 320 bench and 515 deadlift is out of my reach now.
How is it out of your reach?
Based on your numbers you've been getting you're not that far off.
Don't sell yourself short.
My bench is around 260 now and my deadlift is still sub-400 :(Every once in a while, I go on RPS's website to see if my records still stand. I also browse around at other classes too. 2 weeks ago some dude squatted 490 in the 181s Masters 45-49. This give me two choices. Go after his record, or cut back to 165 and raise the bar on my 375 squat. If I cut back to 165, I'll have a shot at all the records (squat, bench, deadlift, and total). At 181, I'll likely only have a shot at the squat record since a 320 bench and 515 deadlift is out of my reach now.
How is it out of your reach?
Based on your numbers you've been getting you're not that far off.
Don't sell yourself short.
Ron, you just keep pushing and killing those PR's. Great job man. Enjoy that new bar.Thanks man. I took it out of the tube so I could make sure it was okay. It is knurled like crazy. It'd rip skin off my hands before ever slipping out. I can't wait to use it. I'm thinking a good Saturday session is on the schedule.
damn you could have screwed up your hands :o
the first thing I think about in a failed squat is where my hands are, in most of my gyms it's never an issue because the safeties are so wideOnly one thing was going through my mind at the time. Disappointment. :-[
Your fapping days are not over. ;D
Weights felt nice and light thanks to the extra adrenaline from all the eyes watching me.
If I could take my bars into their gym it might be okay. The bars there suck bigtime and they don't allow chalk. I might ask them if I can bring my own in but this is a Golds Gym that is moving towards a Planet Fitness type of business model. No hardcore gyms within reasonable distance from me in the boonies.Weights felt nice and light thanks to the extra adrenaline from all the eyes watching me.
I know this feel and love it, that's why I lift 99% of the time in a gym rather than my dungeon.
Weights felt nice and light thanks to the extra adrenaline from all the eyes watching me.
I know this feel and love it, that's why I lift 99% of the time in a gym rather than my dungeon.
If I could take my bars into their gym it might be okay. The bars there suck bigtime and they don't allow chalk. I might ask them if I can bring my own in but this is a Golds Gym that is moving towards a Planet Fitness type of business model. No hardcore gyms within reasonable distance from me in the boonies.
Weights felt nice and light thanks to the extra adrenaline from all the eyes watching me.
I know this feel and love it, that's why I lift 99% of the time in a gym rather than my dungeon.
If I could take my bars into their gym it might be okay. The bars there suck bigtime and they don't allow chalk. I might ask them if I can bring my own in but this is a Golds Gym that is moving towards a Planet Fitness type of business model. No hardcore gyms within reasonable distance from me in the boonies.
[url]http://www.roguefitness.com/liquid-grip[/url] ([url]http://www.roguefitness.com/liquid-grip[/url])
[url]http://www.amazon.com/Metolius-Eco-Ball-Chalk/dp/B000LCEQC0[/url] ([url]http://www.amazon.com/Metolius-Eco-Ball-Chalk/dp/B000LCEQC0[/url])
Have you looked into these?
Mirin them squats. Nice numbers.Thanks, Stile!
15 weeks out from meet
I learned a few things today. I need more practice at squatting with wraps on. Twice today I nearly lost my balance and fell backwards. Partly may be because I was so out of breath after wrapping and felt dizzy when I stood up, and partly because my head wasn't where it was supposed to be during the sets. I also need more practice and conditioning to wrap. At first, my wrap skills were shitty and they weren't as tight as I like but I got that worked out by the end. I was surprised at how out of breath I was once I was done wrapping. Wrapping more often should help this. I think I'm going to start wrapping any sets 3 and under instead of just sets under 3.
Lowbar Squats - 2 reps per set, @9, 5% load drop
Well that sucks. Why do you think you were getting dizzy? Circulation issue or is your ear infection coming back?
335 x 1 - lost balance
335 x 2 @7
355 x 1 - lost balance again >:(
355 x 2 @8
375 x 2 @8.5
395 x 2 @9
375 x 2 @8.5
375 x 2 @9
Done. Bench tomorrow.
I feel fine. I'm guessing it was just getting so winded then standing up quickly.
Don't feel bad Ron, wrapping is a lot of work!! Deralta posted up a great wrapping video and I follow that when wrapping. As you know, I lost balance last week and dropped 405 (465 the prior week also :o), I'm on a Z-pak now so that should help clear up my balance issues. Anyways, looks like you're progressing quite well, keep it up!I can't wrap as good as Alex, but I'm getting there. He wrapped me for my squats at the NY meet. I wish I were able to get my wraps that tight on my own. I'm going to miss him on the next meet. I think most of the issue was how the wraps change the mechanics and the fact that I got so winded prior to standing up. I consider wrapping cardio now. :-\
I rest about 5 minutes between sets normally for strength sets (3-6 reps), but when I get down to doubles I'll stretch that to almost 10 minutes between. Singles a touch more than 10 minutes since in a meet it's about 15 minutes between attempts.I feel fine. I'm guessing it was just getting so winded then standing up quickly.
How much rest between sets?
wearing an elbow compression sleeve as I type this :-\Have they helped at all?
wearing an elbow compression sleeve as I type this :-\Have they helped at all?
For cardio, I have a cord of firewood to move from the front of the house to the back of the house to be stacked. Oh boy. I can't wait. :-\
No kiddin'. I'm taking a quick break. Cleared out last years leftover wood, hauled 5 wheel barrows of wood around and stacked and my back is already screaming. Sorry bit is, the pile of new wood looks the same in the front yard. :(
For cardio, I have a cord of firewood to move from the front of the house to the back of the house to be stacked. Oh boy. I can't wait. :-\
Oh, your lower back will be so thrilled at the end of moving the wood..... :P
wearing an elbow compression sleeve as I type this :-\Have they helped at all?
absolutely, the one I have now is a mcdavid I bought on eBay
Just ordered a set of elbow sleeves from EliteFTS. I had to order XLs. Had no idea my guns were that big :S.
14 weeks out from meet
BLK does cardio! Well, not really cardio for most folks, but I did something. :D
40 minutes on the dreadmill at 3.5mph.
HUGE FATceps :oJust ordered a set of elbow sleeves from EliteFTS. I had to order XLs. Had no idea my guns were that big :S.14 weeks out from meet
BLK does cardio! Well, not really cardio for most folks, but I did something. :D
40 minutes on the dreadmill at 3.5mph.
Two, count them TWO, subtle ebrags..... :biggrinjester:
HUGE FATceps :oJust ordered a set of elbow sleeves from EliteFTS. I had to order XLs. Had no idea my guns were that big :S.14 weeks out from meet
BLK does cardio! Well, not really cardio for most folks, but I did something. :D
40 minutes on the dreadmill at 3.5mph.
Two, count them TWO, subtle ebrags..... :biggrinjester:
14 weeks out from meet
Lowbar Squat - beltless
150 x 5
185 x 5
220 x 5
220 x 5
Press
80 x 5
95 x 5
110 x 5
125 x 5
Conventional Deadlift
195 x 5
235 x 5
270 x 5
310 x 5
20 minutes @ 3.5mph on dreadmill
I started yesterday at 4mph.
Soon Flex is gonna have to change the name of this site to Cardio Sanctuary. :PThanks, Eric. I'm registered as 181, but I'm going to give 165 a shot. Once I get around 175 I'll assess my strength. I really shot myself in the foot around the holidays. I was hovering around 180-185 for a while then after the holidays I was over 190.
Good luck at the meet Ron. What class are you looking to compete in?
Hope everything heals up before the comp. What are you looking at for opening numbers?I won't really know until about 3 weeks out. Hopefully, for squat I'll be able to open with my top lift from the previous meet which was 375. I think that is definitely doable if not higher.
Good job with your diet man!! you in ketosis yet?? that's always fun....piss so rank your eyes tear. lolI didn't pee on the stick this morning, but my piss did smell bad when I got done my workout today. The last few days I've only showed trace or small on the stick. No metallic taste in my breath yet. :o
I've run a keto diet a few times and always lost a lot of weight, good luck!!
Everything felt heavy today. :(
I was just hoping for it to be easier because i wanted to PR next week with 345x5.
Everything felt heavy today. :(
except that barbell on your back with my PR +30 lbs for 5 reps >:(
I'm finding that with my program the first set x 5 is heavy, 3&4th aren't bad at all. Are you good and warm?Yup. Today's prescription was just 1x5 for Texas Method. My warmups went:
185x3
225x1
275x1
315x1
185x3
225x1
275x1
315x1
Not aware of that method but with my limited knowledge I would think you want a little more grease in the wheels than those light (for you) singles are gonna offer.
It doesn't look too bad, but I was working that last rep.
you gotta keep after them to get good, I haven't been doing them and it was a struggle to get 10 yesterday :(I didn't do none yesterday :doh: Tried after BORs, and nope. Wasn't gonna happen. Maybe later tonight.
Meet will be here before you know it.I'm thinking I'll just stick with 181 this time. Cut is going way slow and I don't need the added pressure this time since I'll be going it alone again. After the meet is over, I'll do a hard cut down to 165 and try to hold it close for August so it won't be as difficult. Dang holidays did a number on me with all the eating and drinking.
What class are you competing in this time?
How are your numbers compared to the 181 class? Gonna smash some records?Not very good anymore. Up until a couple of months ago, the squat record for my division at 181 was 430 which I know I can take now. However, a few months ago some dude squatted 490. That's not happening at this meet for me. I was going to aim for 500 in August though. The bench is 320 and deadlift 515 which I'm far from. The best I can do is to set regional records which are vacant in RPS for MD.
Best of luck.
Nice quick and dirty accessory day. Is it hard to diet leading into a PL meet? I would imagine it you would need to be pretty careful to keep it gradual so you could continue to train hard up until at least a week before?I think everyone is different, but dieting sucks the life out of my bench. I was able to progress on squat last year, but I am still new at this stuff so it was likely just newbie gains. I miss those days :(. But yes, everything gets tracked. Calories and macros. I probably track too much sometimes and let shit get into my head. I'm still on keto, but lost track over superbowl weekend a bit with the beer. I'm paying for it still with some bloat and weight gain from last week. :-\
A Master in 181 squatted 490, or open?Male 181 Weight Class In The
A Master in 181 squatted 490, or open?Male 181 Weight Class In The
Am Raw Modern Master 45-49
198 record is 525! I'd love to get to 5 plates, but I'm a long, long, way off from that level.A Master in 181 squatted 490, or open?Male 181 Weight Class In The
Am Raw Modern Master 45-49
time to go up a weight class :o
After my comp in Feb I'm gonna go ahead and order my record certificates. They are not gonna stand for long.That's what I did for my first comp. Since I turned 45, I couldn't defend the record for 40-44 so I ordered it. The money goes to a good cause too.
BLk, was curious on why you do paused BP? That kinda seems like a body building move more than a strength training one. Are you working a sticking point?
Good luck on your up coming meet.
BLk, was curious on why you do paused BP? That kinda seems like a body building move more than a strength training one. Are you working a sticking point?
Good luck on your up coming meet.
You have to pause at the bottom of BP for a PL meet. T&G will get you disqualified.
BLk, was curious on why you do paused BP? That kinda seems like a body building move more than a strength training one. Are you working a sticking point?Thanks. There are two main reasons I do everything paused for bench. The main reason is that's the way it is in competition like piper said. There are 3 commands to obey; BENCH, PRESS, and RACK. You pull the bar out of the rack and once the bar is still and arms are straight, the command BENCH is given. Then you lower the bar to the chest and once the bar is perfectly motionless, the command PRESS is given. The key part is "motionless" so if you drop the bar fast, it'll bounce around a bit delaying the PRESS command. This is only about a half of a second but in competition it can seem like a lot longer. I like to lower slowly so there's less bouncing and I get the command faster. RACK is the last command given if the lockout is successful. The second reason is for me it develops power off of the chest. The faster you can get that bar going from a stop, the less chance of getting stuck in my weak point which for me is about 3-4" off my chest.
Good luck on your up coming meet.
Wow, that's a big jump from the old record to the new. Give em hell. I'm sure you'll do great.It's good to have goals ;)
Yes, goals are good. My goal is to be able to get out of bed and have a day with no pains. ::)I had pain before I started lifting. I figure it's just part of getting old. I may as well be strong :D
Yes, goals are good. My goal is to be able to get out of bed and have a day with no pains. ::)I had pain before I started lifting. I figure it's just part of getting old. I may as well be strong :D
Got a nice little pump just in time to go out to dinner with my Jeep friends. :beerchug:
Thanks, Merk. Deadlift has been my only lift I haven't made progress on over the last year. Add 60+lbs to squat and you'd think I'd be able to add 5lbs to deadlift wouldn't you. :-\
Looked like some seriously good deadlifting to me and looks like you've added size to your legs too. 8)I believe that may be fat. :'( 20lbs over competition weight will do that to a man.
In the video what is it you keep touching on the rack? A timer?That's the wireless remote for the GoPro.
I'll have to cut out ALL beer
Quote from: BLK00TJI'll have to cut out ALL beer
Can I have them?
:jester:
Nice lifts. Good luckThanks, man!
What does the '@number' mean?Thanks!
Good lifting!
What does the '@number' mean?Thanks!
Good lifting!
The @ number is the RPE for the set. RPE is the "Rate of Perceived Exertion" or basically, how difficult I felt the set was. An RPE of 10 would be a grinder that I can barely complete. 9 is usually a set where I could have most likely done 1 more rep if I had to. So what I do is work up in weight to where I get to 9, then reduce the weight (in my program I reduce by 5%) and keep adding in sets until I get back to an @9. Sometimes this might be 1 set like today or 4 sets. Deadlifting takes a huge toll on me so I didn't last long after the 355 set.
375/240/NFC (no fucking clue)What does the '@number' mean?Thanks!
Good lifting!
The @ number is the RPE for the set. RPE is the "Rate of Perceived Exertion" or basically, how difficult I felt the set was. An RPE of 10 would be a grinder that I can barely complete. 9 is usually a set where I could have most likely done 1 more rep if I had to. So what I do is work up in weight to where I get to 9, then reduce the weight (in my program I reduce by 5%) and keep adding in sets until I get back to an @9. Sometimes this might be 1 set like today or 4 sets. Deadlifting takes a huge toll on me so I didn't last long after the 355 set.
Ah, now I finally get it. That didn't take long at all.... :o
Great DL workout Ron. Kicking ass on those numbers.
What are your proposed openers for the meet?
375/240/NFC (no fucking clue)What does the '@number' mean?Thanks!
Good lifting!
The @ number is the RPE for the set. RPE is the "Rate of Perceived Exertion" or basically, how difficult I felt the set was. An RPE of 10 would be a grinder that I can barely complete. 9 is usually a set where I could have most likely done 1 more rep if I had to. So what I do is work up in weight to where I get to 9, then reduce the weight (in my program I reduce by 5%) and keep adding in sets until I get back to an @9. Sometimes this might be 1 set like today or 4 sets. Deadlifting takes a huge toll on me so I didn't last long after the 355 set.
Ah, now I finally get it. That didn't take long at all.... :o
Great DL workout Ron. Kicking ass on those numbers.
What are your proposed openers for the meet?
Goals are 450/260/NFC but 400 would be welcome
Throwing out somebody else's 2 cents here just as some food for thought.I considered doing this a few times. The problem with it is training is affected and I'm not willing to sacrifice a week of effective training. It'd be best to do on a deload if I had them scheduled. My openers above would be for the 181lb weight class and training weights will still be factored in. My openers are usually my current 3RM and goals based on what e1RM is based off of the 3RM. If I were to make it to 165 I'd have to consider lowering the openers a little bit.
Was listening to a podcast awhile ago, and the subject of cutting weight to make a weight class came up. One trainer said he has his athletes train for this as you train for everything else to do with the competition, why not practice cutting weight and refeed/hydrate then do a mock meet a few times leading up to the competition?
Again, I don't know the first thing about this topic, but the logic made sense and following your journal made me think of this from your previous post regarding the 165# goal.
PS- My basement is unusually frigid as well.
Ab Wheel
3 x 15
Damn good numbers Ron, especially those CGBP numbers. 8)
Agreed, strong weights!Thanks guys. I'm hoping it translates into a better bench that has been moving slow. Getting fat helped a little, but not as much as I had hoped. More lifting, less beer from now on.
I may need to add CGBP to my routine.
dam, tons of volume!! great jobThanks, man! I need to drive gains to bump the weights up next week. For once, I'm making gains in something other than squat. I need to rebuild that in 9 weeks.
225 x 5 @9
Thanks. I'll be happy with anything over 250. I missed that weight the last two meets on the 3rd attempt. Once day I'll be a 300 bencher again. One day within the next year hopefully.
225 x 5 @9
Nice. When I benched 310 in a meet I was pretty much maxed out at 225 x 10 or 12, numbers are climbing!
Thanks. I'll be happy with anything over 250. I missed that weight the last two meets on the 3rd attempt. Once day I'll be a 300 bencher again. One day within the next year hopefully.
225 x 5 @9
Nice. When I benched 310 in a meet I was pretty much maxed out at 225 x 10 or 12, numbers are climbing!
Thanks. I'll be happy with anything over 250. I missed that weight the last two meets on the 3rd attempt. Once day I'll be a 300 bencher again. One day within the next year hopefully.
225 x 5 @9
Nice. When I benched 310 in a meet I was pretty much maxed out at 225 x 10 or 12, numbers are climbing!
Have you devoted any time to DB BP? Maybe after your comp if you chase the 90's or hundos and leave the BB BP alone you'll see some changes.
dam, tons of volume!! great jobThanks, man! I need to drive gains to bump the weights up next week. For once, I'm making gains in something other than squat. I need to rebuild that in 9 weeks.
Sadly, no DBs at the BLK gym yet. I look around CL every once in a while but give up when I see the prices they are asking. Before I quit the last time, I had DBs from 15-70 and bought them as I needed them. I might do that again. I'll probably have to wait until we move though because there's not a lot of room. I have half of the basement for my lifting, the wife has a mini-warehouse setup for her work stuff in the other half.
Sadly, no DBs at the BLK gym yet. I look around CL every once in a while but give up when I see the prices they are asking. Before I quit the last time, I had DBs from 15-70 and bought them as I needed them. I might do that again. I'll probably have to wait until we move though because there's not a lot of room. I have half of the basement for my lifting, the wife has a mini-warehouse setup for her work stuff in the other half.
You can set up a Craigslist alert, or I'll sell you mine for what I paid, and I'm a thrifty Bastard ;)
I'm thinking he'd mean Hyundai Shipping Co. in August. :DSadly, no DBs at the BLK gym yet. I look around CL every once in a while but give up when I see the prices they are asking. Before I quit the last time, I had DBs from 15-70 and bought them as I needed them. I might do that again. I'll probably have to wait until we move though because there's not a lot of room. I have half of the basement for my lifting, the wife has a mini-warehouse setup for her work stuff in the other half.
You can set up a Craigslist alert, or I'll sell you mine for what I paid, and I'm a thrifty Bastard ;)
I hear ya Ron. When I did have some equipment at home I had like 3 sets of dumbbells. Those bitches are expensive.
Bando - I can't imagine he'd save any money by shipping them. Unless you know a secret way to ship for real cheap.
I'm thinking he'd mean Hyundai Shipping Co. in August. :DSadly, no DBs at the BLK gym yet. I look around CL every once in a while but give up when I see the prices they are asking. Before I quit the last time, I had DBs from 15-70 and bought them as I needed them. I might do that again. I'll probably have to wait until we move though because there's not a lot of room. I have half of the basement for my lifting, the wife has a mini-warehouse setup for her work stuff in the other half.
You can set up a Craigslist alert, or I'll sell you mine for what I paid, and I'm a thrifty Bastard ;)
I hear ya Ron. When I did have some equipment at home I had like 3 sets of dumbbells. Those bitches are expensive.
Bando - I can't imagine he'd save any money by shipping them. Unless you know a secret way to ship for real cheap.
Thanks for the offer Bando, but I got a feeling that kid of yours is going to be wanting to use those. My next big buy will be the monolift attachement for my rack. No more walkouts :D
Are you doing heavy DL's more than once a week?I don't know if I'd consider any of my deadlifts heavy. :-[
Volume looks normal.
Are you doing heavy DL's more than once a week?I don't know if I'd consider any of my deadlifts heavy. :-[
Volume looks normal.
I do sumo pulls early in the week at a different rep scheme so they shouldn't impact pulls almost a week later.
Crazy volume. Good luck in the meet.Thanks, BB!
What's the @9 and such mean after your reps?My rating of how hard I felt the set was. An @9 would typically mean I had another rep in me. 9.5 would be a maybe one more rep. The tech term is RPE or Rate of Perceived Exertion.
Great job on those paused benches.Not sure yet. I'll get a better handle on those starting next week when I drop my reps down to 3s. I typically like to open with a 3RM and move on from there. My goals are usually based off of those 3RMs too that the'll give me my goals. 2nd lifts are usually a little more than the halfway point between the two. I hoping to get 450/275/400 by the end.
What are you looking at for opening numbers?
Great job on those paused benches.Not sure yet. I'll get a better handle on those starting next week when I drop my reps down to 3s. I typically like to open with a 3RM and move on from there. My goals are usually based off of those 3RMs too that the'll give me my goals. 2nd lifts are usually a little more than the halfway point between the two. I hoping to get 450/275/400 by the end.
What are you looking at for opening numbers?
Thanks Eric. They are lofty goals, especially the deadlift. Right now, I'm pushing the e1RM for 275 on bench. A lot is just mental for me. I seem to do well and hold form up to a particular weight then get that "oh shit this is heavy" when I get to the next weight. Once I get that out of my head i think I'll be good to go. For squat, it's been getting harder for me, but having a 435 squat in October I feel I should be 15 lbs stronger by then. All my training is without wraps so I'm hoping when I strap them on, they'll add the lbs for at least a 450. I'd like to be up to 500 by August and yeah, at 165 again maybe. I'm still rocking the keg belly but summer time will be easier to cut I think. I'm in range to water cut to the 181s now. I weighed 183.5 this morning.Great job on those paused benches.Not sure yet. I'll get a better handle on those starting next week when I drop my reps down to 3s. I typically like to open with a 3RM and move on from there. My goals are usually based off of those 3RMs too that the'll give me my goals. 2nd lifts are usually a little more than the halfway point between the two. I hoping to get 450/275/400 by the end.
What are you looking at for opening numbers?
Holy hell dude, your numbers are really jumping up. Major jealous of those numbers. 8)
Best of luck.
Since when does the color of the weight make a difference? ;DThe colors are the bands I use to add resistance, hence the w/ bands part ;) The orange band is pretty stout and is probably good for a pair of plates at the top. I also have a set of heavier gray ones. I'm not sure how much they'd add, but I know I'm not there yet.
Nice volume mane, enjoy your steak. ::)
EliteFTS
Fine I guess. It's a rubber band. Not much difference between brands more than likely. Chances are, they are all made from the same place in Taiwan then a stamp is put on there for whose selling them. The only reason why I went with EliteFTS was because they were the only ones that seemed to put stats up for them. But I don't think about those stats now that I've been using them. I just track 'em by color.EliteFTS
How are they holding up?
The reason I ask is because I want to get some for mobility work, like the Rogue ones, but I've heard that the Rogue ones break down if used too much.
Thanks Eric. They are lofty goals, especially the deadlift. Right now, I'm pushing the e1RM for 275 on bench. A lot is just mental for me. I seem to do well and hold form up to a particular weight then get that "oh shit this is heavy" when I get to the next weight. Once I get that out of my head i think I'll be good to go. For squat, it's been getting harder for me, but having a 435 squat in October I feel I should be 15 lbs stronger by then. All my training is without wraps so I'm hoping when I strap them on, they'll add the lbs for at least a 450. I'd like to be up to 500 by August and yeah, at 165 again maybe. I'm still rocking the keg belly but summer time will be easier to cut I think. I'm in range to water cut to the 181s now. I weighed 183.5 this morning.Great job on those paused benches.Not sure yet. I'll get a better handle on those starting next week when I drop my reps down to 3s. I typically like to open with a 3RM and move on from there. My goals are usually based off of those 3RMs too that the'll give me my goals. 2nd lifts are usually a little more than the halfway point between the two. I hoping to get 450/275/400 by the end.
What are you looking at for opening numbers?
Holy hell dude, your numbers are really jumping up. Major jealous of those numbers. 8)
Best of luck.
Time is flying by fast and it's getting real quick. For some reason, I'm still looking at this meet as a warmup for August. Funny because this is my state championships. This should be the one I try to be the most competitive at when it comes to weight class.
Holy hell at the bolded part. 500 @ 165??? Insane man. You've definitely come a long way in a short time.If I go for 500 it'd probably be at 181, not 165. The current RPS record is 490 @181 so it only makes sense to aim higher. If I drop to 165 again (what my wife hopes), I'd probably be limited to mid-4s.
How wide is this "illegal wide bench press"? I'm curious. Is it to increase pec strength?Illegal-wide is about 1/2" outside of the 80cm rings on the bar and it is to increase pec strength. I'm limited by both my uprights and my wrist flexibility to go any wider.
henceforth, you shall be the squat king.Not yet, but that'd be nice.
Wow awesome volume. Good work. I may try extra wide BPThey were a bit painful without wrist wraps. I'd definitely recommend getting a pair if you don't have any.
Wow awesome volume. Good work. I may try extra wide BPThey were a bit painful without wrist wraps. I'd definitely recommend getting a pair if you don't have any.
My sticking point is usually right off my chest so I figured I'd give these a shot. They are the closest I can come to isolating chest with only a barbell. My OHP weights are pretty decent so I ruled out shoulder strength. Plus, I want big boobs. 8)Wow awesome volume. Good work. I may try extra wide BPThey were a bit painful without wrist wraps. I'd definitely recommend getting a pair if you don't have any.
Ron, out of curiosity, did you do some lifting that clued you in that your pecs needed strengthening? For my bp to start to go back up I noticed I needed both pec and tri accessory lifts, nothing huge in volume but just a little bit more, and it translated over to a stronger bench.
Heh, who doesn't want big boobs?! ;DThanks, man. Maybe if I make my chest bigger, my belly won't look so big 8)
Hell yeah on the BP today! Nice job!
Heh, who doesn't want big boobs?! ;DThanks, man. Maybe if I make my chest bigger, my belly won't look so big 8)
Hell yeah on the BP today! Nice job!
Ron, lots of great work going on in here, TONS of volume. Are you changing your program soon or sticking with it? Just wondering, bc I was talking to a guy about doing a meet in 10 weeks and he said he'd give me a good program to run if I want at 6 weeks out.I'm going to stick with this routine for the remainder of the cycle. It worked great for me the last time I ran it. The only change I'll make is cutting more volume as my reps go down and intensity goes up about 3 weeks out.
Congrats on the PR!Thanks, kimm! Sleep was much better that night and last night too. I was able to catch up a bit and got 9.5 hours of sleep! I think my body needs 9 hours but I'm usually only able to get about 7 on a good night on the account of my work schedule.
May the sleeping gods provide you with a good night's sleep. 8)
The only time I can usually get 9 is if the kids are the grandparents house.
The only time I can usually get 9 is if the kids are the grandparents house.
Man Ron you are still killing it. Sorry to hear about the sleep issues, I know them all too well. Hope things get better soon.
Kimm - 9 hrs of sleep a night? :S I'd be happy to get a solid 7.5 hrs. :-[
5 weeks out from meet
Dreadlifts - x3, @9, 5% load drop
135 x 10
135 x 5
185 x 5
225 x 3
275 x 1
315 x 1
315 x 3 @7
335 x 3 @8
345 x 3 @9
325 x 3 @8
Banded Deadlifts ~30 sec between sets
225 x 3 none
225 x 3 red
225 x 3 green
225 x 3 orange
225 x 0 gray
225 x 3 orange
225 x 3 orange
225 x 3 orange
225 x 3 green
225 x 3 red
225 x 3 none
3ct Paused Bench
45 x 2 x 10
95 x 5
135 x 4
165 x 2
195 x 1
225 x 1
210 x 3 @7
225 x 3 @8.5
235 x 3 @9.5
225 x 3 @8.5
225 x 3 @8.5
225 x 3 @9
Negative Bench Press
275 x 1
Lifts look good for no sleep.
Do you count your wraps? I've never done that, I just wrap it as tight as possible.....yes, it's very tiring.
Lifts look good for no sleep.
Do you count your wraps? I've never done that, I just wrap it as tight as possible.....yes, it's very tiring.
Thanks, guys. I actually managed 7:20 of sleep last night stacking unisome and melatonin.
Not the same results last night. I only managed 5:30. Getting ready to lift now.
Great bench session, are you wearing sleeves?On and off just for squatting. I hate wearing them because they cut off circulation but they did help me heal up last time. I guess it's time to use them again and I did after set one. It was okay for benching, but I've been stuck at 245x3 for three straight weeks. I was really hoping it would be easier so I could attempt 250. Oh well. One more week of triples then I move onto singles for the two weeks prior to my meet.
Great bench session, are you wearing sleeves?On and off just for squatting. I hate wearing them because they cut off circulation but they did help me heal up last time. I guess it's time to use them again and I did after set one. It was okay for benching, but I've been stuck at 245x3 for three straight weeks. I was really hoping it would be easier so I could attempt 250. Oh well. One more week of triples then I move onto singles for the two weeks prior to my meet.
Sleep has been better the last couple of nights at around 7-7.5 hours. 7 hours I think is my minimum, but I feel better with 8+.
4 weeks out from meet
Today I just winged it and had a little fun. I played around with reverse band deadlifts and worked up to 455. I tried 495, but bands didn't help enough. Next I did SS bench and worked triples from 225 up to 285 where I could only get a double.
That Mono lift is freakin awesome!!!Thanks, man. I had a chance to use it today. It's a little tricky to get under the bar until there's more weight on it to hold it still, but I liked it. Especially with box squat since I didn't need to walk the bar back to the box. Just stand up and go.
Some good lifts too
Kick ass on the squat PR! Nice!! :rocker:Thanks! I was disappointed in the squats until I realized the 315 was a 15lb rep PR. I sat on the box for too long on the first set with 315 which made it a LOT harder.
Kick ass on the squat PR! Nice!! :rocker:Thanks! I was disappointed in the squats until I realized the 315 was a 15lb rep PR. I sat on the box for too long on the first set with 315 which made it a LOT harder.
Congrats on the PR, don't worry about the DL fail, it happens, Saturday you'll be more focused and rip it off the ground.man I wish that was a DL. I'd love to be able to pull 425.
Ron you are killing it brother. I can't wait to read what you do at the meet. I am super jelly of the way your weights have jumped. 8)Thanks, Eric. I was pretty happy with today's work. I did a lot of singles with about 85%. It gave me a good opportunity to practice wrapping and getting used to squatting with wraps again.
How do you like the slingshot?Eh... It's good for overload work I guess. I really don't use it much. I probably have less than 50 reps total on the thing. Today I was mainly just wanting to hold more than my goal for my meet in my hands. If I weren't so fucking lazy, I'd just do negatives to be honest. I just hate not having someone to help me put it back in the rack. I have to unload down to 135 or do deadlifts off the bench.
Between Jim and Alex I've been tempted to order one.
How do you like the slingshot?Eh... It's good for overload work I guess. I really don't use it much. I probably have less than 50 reps total on the thing. Today I was mainly just wanting to hold more than my goal for my meet in my hands. If I weren't so fucking lazy, I'd just do negatives to be honest. I just hate not having someone to help me put it back in the rack. I have to unload down to 135 or do deadlifts off the bench.
Between Jim and Alex I've been tempted to order one.
How do you like the slingshot?Eh... It's good for overload work I guess. I really don't use it much. I probably have less than 50 reps total on the thing. Today I was mainly just wanting to hold more than my goal for my meet in my hands. If I weren't so fucking lazy, I'd just do negatives to be honest. I just hate not having someone to help me put it back in the rack. I have to unload down to 135 or do deadlifts off the bench.
Between Jim and Alex I've been tempted to order one.
Congrats on the PR's. I'm sure you'll kill it at the meet. :thumbsup:
So when do you ovulate? :S13 days ;)
:jester:
Ron that's some seriously fine lifting brother. You're gonna kill it. I still can't believe how much your squats alone jumped. :clap:
Thanks, gentleman! I'm still feeling great. I went to bed last night at 8:00, got up at 6:00. Solid sleep that I'm not used to being able to get on a weeknight.
9 days out from meet
Lowbar 3ct Paused Squats - belt & sleeves
45 x 2 x 10
95 x 5
135 x 5
185 x 5
225 x 3
275 x 1
275 x 5 x 3
3ct Paused Bench Press
45 x 2 x 10
95 x 5
135 x 4
165 x 3
195 x 2
225 x 1
225 x 5 x 3
Saturday I'll work up to 3 sets of openers for next week. I'll do some light 50% next week.
Good heavy day there and you'll crush it in the meet my friend.Thanks Diesel. :D
some dang good lifts
Good heavy day there and you'll crush it in the meet my friend.Thanks Diesel. :D
some dang good lifts
4 days out from meet
Last quick, light, lifting session done in under 25 minutes.
Lowbar Squat - w/ belt (to save my back ;) )
45 x 2 x 10
95 x 5
135 x 5
185 x 5
225 x 5 x 5
Paused Bench
45 x 2 x 10
95 x 5
135 x 5 x 5
Back at it again but this time at my $10 a month commercial gym. I absolutely hate the equipment at this place. Slippery vinyl benches so I couldn't get any leg drive at all without sliding up the bench. They also felt really low so I couldn't get my legs under where I'm used to them being. The bars are barely knurled so it was sliding around on squats and slippery on bench. No chalk allowed. :(
Back at it again but this time at my $10 a month commercial gym. I absolutely hate the equipment at this place. Slippery vinyl benches so I couldn't get any leg drive at all without sliding up the bench. They also felt really low so I couldn't get my legs under where I'm used to them being. The bars are barely knurled so it was sliding around on squats and slippery on bench. No chalk allowed. :( I'll only be there for a couple of weeks then it'll be back to the basement again.
I just winged this one from start to finish.
Highbar Squat
45 x 2 x 10
95 x 5
135 x 5
185 x 5
225 x 5
275 x 2 x 5
Leg Press
3pps x 8
4pps x 8
5pps x 8
6pps x 8
Reverse Hypers
bw x 15
70 x 3 x 8
Paused Bench
45 x 2 x 10
95 x 5
135 x 5
165 x 5
195 x 5
225 x 5
Incline DB Press
50 x 8
60 x 8
70 x 8
What are hoist shoulder presses?
What are hoist shoulder presses?
Some dumb machine the gym wasted their money on instead of getting more squat racks and bars that are worth a damn. They replaced all the Hammer Strength stuff with similar Hoist junk.
What if I told you...
Wait, who are you again? ;D
Looks great, I think tomorrow you will be feeling this one 8)
I didn't realize how close the August meet is, but I'll have to crack down on the diet to get to 165.
Tons of volume man! !! Great job
Give me one of your pull-up reps and I'll be happy lol. Or one of your OHPs
Close-grip Floor Press
195 x 5
Decided to throw one more light week in prior to going full steam. Just a little heavier than last week, but about the same volume.
Lowbar Squats - belt & sleeves, x5, @8, 5% drop
275 x 4 @5 (lost count :dunno:)
295 x 5 @7
315 x 5 @8
300 x 5 @7
300 x 5 @7
300 x 5 @8
Banded Deadlift - w/ belt, bands, x5, @7, 5% drop
225 x 5 @6 - orange band
245 x 5 @7 - orange band
275 x 5 @8.5 - orange band
275 x 5 @6.5 - green band
275 x 5 @8 - green band
Highbar Squat - w/ belt
185 x 10
185 x 10
185 x 10
Remembered to switch to Oly shoes. Much, much better.
Ab Wheel - AMRAP in 5 min
50
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Nah. I'll never be shredded with my goals. Just doing some core work that's been neglected. I'm not even going to try to make 165 for the next meet. I'm 10 lbs heavier than when i cut for the same meet last year so I'm just going to hover around where I'm at now. I don't have the skillz to water cut 15-20 lbs
Uh oh, somebody's trying to get shredded. :jester:
Still kicking ass in here Ron. Great job.
Certainly doesn't look like 2 weeks off set you back even 1%. Nice job Ron!Thanks man. It's hard coming back, but I'm glad to be back on a regular basis. I lost all my gains I had on bench so I want to work to get that back up to at least match what I did last meet.
mirin' the cgbp. I really need to add those back in to my chest/tri day.
Tri's felt huge after today's session. I struck a pose passing by a mirror and was disappointed they were still skinny. :-\
Tri's felt huge after today's session. I struck a pose passing by a mirror and was disappointed they were still skinny. :-\
tri's are really funny, so instrumental for a strong bench but they seem to adapt to any new tri exercises very quickly. The good thing is there are so many ways to hit them.
How are you using the ab wheel, standing or kneeling?kneeling! If I were to try to do a standing one, I'd do a belly flop and split my liver.
How are you using the ab wheel, standing or kneeling?kneeling! If I were to try to do a standing one, I'd do a belly flop and split my liver.
First full session in over a week. Still lacking sleep that is highly needed, but better than what I had on Sunday night. I was feeling a bit groggy going in, but matching a bench rep PR kinda fired me up.
Paused Bench - x5, @9, 7-10% drop (8%)
215 x 5 @7
225 x 5 @8
235 x 5 @9.5
220 x 5 @8
220 x 5 @9
CGBP - x8, @9, 7-10% drop(9%)
155 x 8 @7
165 x 8 @8
175 x 5 @9.5
160 x 8 @8
160 x 8 @9
OHP - x8, @9, 7-10% drop(9%)
85 x 8 @6.5
95 x 8 @7.5
105 x 8 @8.5
115 x 8 @9.5 - 10 lb rep PR
105 x 8 @9.5
Pullups - AMRAP in 5 min
20
First full session in over a week. Still lacking sleep that is highly needed, but better than what I had on Sunday night. I was feeling a bit groggy going in, but matching a bench rep PR kinda fired me up.
Paused Bench - x5, @9, 7-10% drop (8%)
215 x 5 @7
225 x 5 @8
235 x 5 @9.5
220 x 5 @8
220 x 5 @9
CGBP - x8, @9, 7-10% drop(9%)
155 x 8 @7
165 x 8 @8
175 x 5 @9.5
160 x 8 @8
160 x 8 @9
OHP - x8, @9, 7-10% drop(9%)
85 x 8 @6.5
95 x 8 @7.5
105 x 8 @8.5
115 x 8 @9.5 - 10 lb rep PR
105 x 8 @9.5
Pullups - AMRAP in 5 min
20
Would the OHP's not go a bit better if the CGBP was done after?
Just my thinking but you know ur shit so am just wondering about the order for this.
I like that bench/CGBP combo though.
Nice deads too!
...and so endeth the volume block. I'm not going to miss it at all. The workouts were loooong. Monday begins INTENSITY. More weight on the bar, less sets.Ahhh hellz yeah, make the weights your bitch!
Another great workout Ron. Are you prepping for another competition?Of course! I'm always working towards another meet to keep me lifting hard. :D
Good pulls there bro!!!Thanks, man! It's all coming together!
Squats look great, how do you like the swinging arms on your rack? Looks like they work pretty good
Welp....I'm gonna get an ass kicking in squats....dammit.
Welp....I'm gonna get an ass kicking in squats....dammit.
Squat is the only lift I'm semi-proud of. The other two lag behind where I feel they should be. Making progress though.
Welp....I'm gonna get an ass kicking in squats....dammit.
Squat is the only lift I'm semi-proud of. The other two lag behind where I feel they should be. Making progress though.
Funny, I feel the same way
CGBP - x6, @9, 4-6% drop(5%)
135 x 5
165 x 3
185 x 1
185 x 6 @7
200 x 6 @8
215 x 6 @10 - 10lb rep PR
200 x 6 @8.5
200 x 6 @8.5
200 x 6 @9.5
index finger inside of the knurling. Any further really hurts my wrists from the angle unless it's a cambered bar.
CGBP - x6, @9, 4-6% drop(5%)
135 x 5
165 x 3
185 x 1
185 x 6 @7
200 x 6 @8
215 x 6 @10 - 10lb rep PR
200 x 6 @8.5
200 x 6 @8.5
200 x 6 @9.5
Wow, that's strong. How close are your hands?
Ron- so today was squat day and I forgot my kraits, but had my inzer xt's in my bag so I figured I'd use them. It is was shocking that I was ever able to use them. They were very uncomfortable and offered very little support, and I had them cranked down....so tight I have line bruising across the back of my knees, no wonder you were trying to give away your wraps, lol.
Deads have come a long way, holy moleyThanks man. It's been a struggle for meager gains. I'm hoping I'll break a mental barrier after blasting through 4 plates.
Deads have come a long way, holy moleyThanks man. It's been a struggle for meager gains. I'm hoping I'll break a mental barrier after blasting through 4 plates.
LolEverybody's gotta chase somebody; may as well be you. Not training in a gym with other folks means I have to be motivated by IS members. One day it may be for squats too! (J/K... I'd have to be two-fiddy)
Cheeky fucker.
Fuck....I'm gonna get creamed on squats!!!
Fuck....I'm gonna get creamed on squats!!!
You're in a different division. I'm an old fart. Besides, you'll likely pass me up on deadlifts.
I looked at the bar and thought how pretty 25s would be on there instead so I put them on.
[url]http://youtu.be/1QIEp77W8s8[/url] ([url]http://youtu.be/1QIEp77W8s8[/url])
[url]http://youtu.be/1QIEp77W8s8[/url] ([url]http://youtu.be/1QIEp77W8s8[/url])
Not leaving this piece of work on the last page.
Awesome job!!
and when you make 5 plates/side and see 495...add the two 2.5's a side to make it an even 500. Looks off but 500 sits better with the mind than 495.
You'll see.
I'm looking forward to your meet, you're gonna blow some socks off.
[url]http://youtu.be/1QIEp77W8s8[/url] ([url]http://youtu.be/1QIEp77W8s8[/url])
Not leaving this piece of work on the last page.
Awesome job!!
and when you make 5 plates/side and see 495...add the two 2.5's a side to make it an even 500. Looks off but 500 sits better with the mind than 495.
You'll see.
I'm looking forward to your meet, you're gonna blow some socks off.
Thanks. That's a great idea about rounding up. I'm going to do that. Yesterday was my birthday too so now that I'm up over 405, I can join in on your birthday squats for many years to come. :)
[url]http://youtu.be/1QIEp77W8s8[/url] ([url]http://youtu.be/1QIEp77W8s8[/url])
Not leaving this piece of work on the last page.
Awesome job!!
and when you make 5 plates/side and see 495...add the two 2.5's a side to make it an even 500. Looks off but 500 sits better with the mind than 495.
You'll see.
I'm looking forward to your meet, you're gonna blow some socks off.
Thanks. That's a great idea about rounding up. I'm going to do that. Yesterday was my birthday too so now that I'm up over 405, I can join in on your birthday squats for many years to come. :)
What a birthday present you gave yourself!!
[url]http://youtu.be/1QIEp77W8s8[/url] ([url]http://youtu.be/1QIEp77W8s8[/url])
Not leaving this piece of work on the last page.
Awesome job!!
and when you make 5 plates/side and see 495...add the two 2.5's a side to make it an even 500. Looks off but 500 sits better with the mind than 495.
You'll see.
I'm looking forward to your meet, you're gonna blow some socks off.
Thanks. That's a great idea about rounding up. I'm going to do that. Yesterday was my birthday too so now that I'm up over 405, I can join in on your birthday squats for many years to come. :)
What a birthday present you gave yourself!!
...and my wife got me an EliteFTS SS yoke bar. Ordered last night. Should be here in time for the next cycle and help my deadlift out.
Got Damn, that's sweet!
...and my wife got me an EliteFTS SS yoke bar. Ordered last night. Should be here in time for the next cycle and help my deadlift out.
Have you gotten the 405 yet?Nope :'(
Nice job on the pr's!I sure hope so!
You'll gonna nail that 405 ;)
Watching these vids really inspire me to push harder on my squats!
Thanks for that!
I would call that parallel, maybe 2 green lights, maybe only 1
That looked pretty much parallel but the end of the wrap makes it hard to tell for sure.
Either way great job. Your squat numbers jumped way up. 8)
That's some good benchin'!
Rockin' that pr on bench!
Way to go! :thumbsup:
Looks like you're really enjoying the SSB.
I noticed in a lot of his other videos he does the same thing but only ever on his left leg. Injury? For the height I believe he competed equipped and the usually don't go as low. I've considered raising mine to be more inline for deadlift help and overload more. His ROM is about 8" and even though hitting parallel it feels like my ROM is small.
Did you read the story for the video on Youtube?
"...Dave Tate is beginning to get jacked up for his next set. John walks over and places his hand on Dave's shoulder and says to bring it down a notch because there are still 4 more sets of 8 to go. Without pulling off his headphones and after hitting his ammonia bottle Dave says...
So I have to do 32 reps! What you see in this video is what Dave did next. He may not be the best listener in the world but knows how to best ass in the gym."
I think it'll be a long while before I get up to 4 plates. The 200 I did i don't think I'd get more than 10. The bar I have is supposed to be 62lbs so the weight he was handling was 422.
I only had an hour to do some work and thought of just skipping it. However, not knowing when my next training session would be, I stepped up and did what I could.
Thank, Eric. Training felt good today. I went higher on the box squat than I thought I'd get to. The plan was to get to 250 but my math skillz suck with a 62lb bar (I round down to 60 to log easier). I put 10's on the ends and should have put on 5's.
We have a lot more work to do on the house. We were ready to sell/rent it fast, like within a month when we tried buying one house. It was a foreclosure that last sold at $840k. The bank had it on the market for a month at $540k and it didn't move but it was over the limit we set for ourselves. Then they dropped it to $490 and we put in an offer but so did about a dozen other people. We weren't able to re-bid higher. The place was HUGE and probably more than we could handle cleaning-wise until my girls get to the labor ages (soon :graucho:). Oh well, we'll look again come spring time and the house should be ready to put up then.
I'm almost finished 100% with the basement once I can poly the stairs and we get my wife's cousin over to put down carpet (another training interruption since I'll need to take down the rack). We just have a remnant covering most of it now. We got a great estimate on getting new shingles put down on the roof. We were thinking it'd cost close to 10k since that's what our neighbor paid. They gave us a 3.8k price and I said do it! Other than that, a few fence posts to replace, a few interior doors need replacing, and some paint here and there. Not much, just time.
The tech jobs in the Baltimore-Washington area really drive up the home prices here. We looked into getting me closer to work to save me the commute, but decided to stay out in the sticks of N. Maryland almost in PA. More house, more land, quieter, for less money.
Good weight and quite the volume again today.
You're moving right back at it!
On the floor. Zero leg drive just like my old days.
Next week I get to go heavier. :rockon:
For a bad workout you still did damn well!
Thanks man. The PR felt good and I think I could have done more actually. I'm still trying to leave room for more rep PRs later in the cycle.
Thanks man. The PR felt good and I think I could have done more actually. I'm still trying to leave room for more rep PRs later in the cycle.
Smart cookie
Why are two out of three smilies unhappy?.....lol
Why are two out of three smilies unhappy?.....lol
Those sets were way heavier than they should have been. I was wanting to work up to 335 then drop to 300 for the last bunch of sets. Lack of consistency and bad nutrition is catching up to me. I've been off of creatine since my meet and need to get back on it again. Diet's been so bad I haven't seen the point in it.
Nothing "meh" about 235 with a pause because you know with a touch and go you could crank them out.
Even a slight pause causes you do have to drive that weight up.
Nothing "meh" about 235 with a pause because you know with a touch and go you could crank them out.
Even a slight pause causes you do have to drive that weight up.
Agreed. Still kicking butt in here Ron. Are you training for another PL comp?
Nothing "meh" about 235 with a pause because you know with a touch and go you could crank them out.
Even a slight pause causes you do have to drive that weight up.
Agreed. Still kicking butt in here Ron. Are you training for another PL comp?
I don't know. RPS hasn't posted up the May MD meet yet. I may be training for only April. :dunno:
I can't afford two NY trips a year. Plus, a local meet takes one day out of my schedule whereas NY takes three.
Nothing "meh" about 235 with a pause because you know with a touch and go you could crank them out.
Even a slight pause causes you do have to drive that weight up.
Agreed. Still kicking butt in here Ron. Are you training for another PL comp?
I don't know. RPS hasn't posted up the May MD meet yet. I may be training for only April. :dunno:
Fixed! ;D
Squats THEN Deadlift? Wish I had that energy! Great work.
Question for you, and in full respect, not wanting this to sound dickish or anything...
With your squat up in the mid 300's, are you holding back on deads? Just seems with squats like that you could be pulling 400-500. Thoughts?
Again, in all respect.
Nice job with the paused bench. What is close grip floor press?Thanks Eric. For me, close grip is index finger on the smooth, medium grip is thumbs length from smooth, competition grip is middle finger on index ring. I've been doing these on the floor to help my lockout strength along with a lot of tricep work. I get zero leg drive or arch when doing them so I can't do anywhere close to regular bench.
Nice job with the paused bench. What is close grip floor press?Thanks Eric. For me, close grip is index finger on the smooth, medium grip is thumbs length from smooth, competition grip is middle finger on index ring. I've been doing these on the floor to help my lockout strength along with a lot of tricep work. I get zero leg drive or arch when doing them so I can't do anywhere close to regular bench.
Volume is great!
Been toying with the idea of switching to more volume next year.
Volume is great!
Been toying with the idea of switching to more volume next year.
I did just that starting in January of this year. I switched to a 4 sets per exercise routine where I did 15, 12, 10, 8 rep structure while increasing weight each set.
I don't feel I got as much as I thought I would out of it but maybe that's just me.
Nice job with the paused bench. What is close grip floor press?
Thanks Eric. For me, close grip is index finger on the smooth, medium grip is thumbs length from smooth, competition grip is middle finger on index ring. I've been doing these on the floor to help my lockout strength along with a lot of tricep work. I get zero leg drive or arch when doing them so I can't do anywhere close to regular bench.
You're doing bench press on the floor with 215 for 9? Damn that's good. I never thought of trying that. How do you get under the bar to begin and back out after?
Volume is great!
Been toying with the idea of switching to more volume next year.
I did just that starting in January of this year. I switched to a 4 sets per exercise routine where I did 15, 12, 10, 8 rep structure while increasing weight each set.
I don't feel I got as much as I thought I would out of it but maybe that's just me.
I'm thinking more along the lines of %'s for volume. Say a heavy then light day. Triples worked well bringing my DL up.
Maybe something like 5x8 at 70-75% or 5x3 at 80-85%. Throw in a week or two of 90% with singles then drop down to 65% for some 5x8.
Conventional Deadlift
365 x 7 x 1
Thanks Merk. Friday's going to be a challenge. I have to do 5 singles with 380.Conventional Deadlift
365 x 7 x 1
:o
I have to say I'm really impressed, seriously. I'm lucky if I can nail 2 singles with 360...no shit. Well done!
Volume is great!
Been toying with the idea of switching to more volume next year.
I did just that starting in January of this year. I switched to a 4 sets per exercise routine where I did 15, 12, 10, 8 rep structure while increasing weight each set.
I don't feel I got as much as I thought I would out of it but maybe that's just me.
I'm thinking more along the lines of %'s for volume. Say a heavy then light day. Triples worked well bringing my DL up.
Maybe something like 5x8 at 70-75% or 5x3 at 80-85%. Throw in a week or two of 90% with singles then drop down to 65% for some 5x8.
That's read as 215lbs for 5 reps with one rep left in the tank. I likely could have gotten 6 reps so I record it as @9. If I thought I had 2 left, I'd record it as @8 and so forth. I do them in a power rack so it's easy. My safety is just let the bar go since I can still fit under it.Nice job with the paused bench. What is close grip floor press?Thanks Eric. For me, close grip is index finger on the smooth, medium grip is thumbs length from smooth, competition grip is middle finger on index ring. I've been doing these on the floor to help my lockout strength along with a lot of tricep work. I get zero leg drive or arch when doing them so I can't do anywhere close to regular bench.
You're doing bench press on the floor with 215 for 9? Damn that's good. I never thought of trying that. How do you get under the bar to begin and back out after?
Impressive doing that much bench, followed by a solid OHP session.Thanks. The weight's not as much as when I used to do OHPs first in the session and lower reps. I have to keep reminding myself of that since I'm not repping plates. One day though. :P It's accessory also so I can't beat myself up about it.
Thanks guys! Progress is going slower than I want but that's the norm. I somehow switch gears when the weights get heavier and the rep-ranges drop so I'm really hoping all these set of 5 pay off for me. I remember how down I was earlier this year when I was feeling beat-up doing sets of 5 and when I dropped to 3s I PR'd a lot. I'll drop to 3s in mid-November and try to peak for a mock meet late December to try for my 500lb squat I wanted by the end of this year.
Are you pausing the cgbp too?
Are you pausing the cgbp too?
Yup. Feels more comfortable and I'm able to practice leg drive better with a pause. I'm not coordinated enough to TnG and leg drive at the same time. :o
Are you pausing the cgbp too?
Yup. Feels more comfortable and I'm able to practice leg drive better with a pause. I'm not coordinated enough to TnG and leg drive at the same time. :o
Ha! I doubt I'd be able to either!
can you feel your muscles cramping under the skin? I brought it up to my GP once and he was like "I dunno, but I wouldn't worry about it." ::)Pretty much. As soon as I pull the lever on my belt it relaxes. It'll probably be sore tomorrow. Maybe I should start doing more ab work. Water was good today. I drank so much at work I barely made it home for the 50 minute commute.
Awesome BLK!
Great job Ron. Good to see you're still kicking ass here.Thanks guys. It's been tough, but I'm giving it a decent shot. I feel like I've been spinning my wheels since my August meet. No real progress but its more a consistency problem than a programming problem.
Benching is looking strong :)Thanks man. I didn't get a PR, but I matched one. I'm thinking of going for one next week for bench. If I stay consistent (which I haven't been since August) there's no reason why I should be able to get my 500/300 for squat and bench by my next meet. Deadlift, well,... I'm working it. I think what I'll be doing coming up is going to pay dividends.
Benching is looking strong :)Thanks man. I didn't get a PR, but I matched one. I'm thinking of going for one next week for bench. If I stay consistent (which I haven't been since August) there's no reason why I should be able to get my 500/300 for squat and bench by my next meet. Deadlift, well,... I'm working it. I think what I'll be doing coming up is going to pay dividends.