How’d the meet go? Are you going to do a write up and/or post some vids?
[quote]grettiron wrote:
How’d the meet go? Are you going to do a write up and/or post some vids?[/quote]
Patience Grettiron… He’s still tired and possibly cramping.
hahaha actually didn’t feel to bad, but yea a little tired and spent an extra day coming back.
meet didn’t go to bad, not as well as i woulda liked but i pr’d in everything so not all bad. the meet in general was really good, met some people, lots of good lifters there and my teammates did one hell of a job.
before leaving my weight was 198.8(not buck naked lol) so i didn’t eat anything on the way over, weighed in at 196.4. warming up on squat wasn’t bad, hit my 633 opener but it didn’t feel good. took 705 on my second but cut it high, as soon as i came up i knew it wasn’t good. took 705 again for my third and nailed it. had a little freak out and everything lol. warmup on bench wasn’t to bad but real tired from the squat. hit my 330 opener, took 347 for my second and nailed that but there wasn’t much more there. took 358 for my third and didn’t get it. pretty sure i peaked on my bench a few weeks ago. warmup on deads went ok, my last warmup didn’t feel that good, kinda worried about my opener. had some time to rest up before i went and actually started to feel pretty good. opened with 584 and smoked it, in fact i put too much juice on it and fell back a little so i got red lighted. that really messed things up. took 584 for my second and nailed it. i knew 611 was there so i just went for a small pr. nailed 611 on my third, didn’t feel any harder than the 584. it sucks cuz i know i had that 633 in me, and maybe more but oh well, i’ve already beat myself up about it. i just wanted to make sure i took a weight that i knew i would get for sure.
so i ended up with a 1664 total, and i know i’m in the top 5 198’s now, have to check where exactly i am, but about a 70lb improvement over last meet and i still have pounds to add on to it so i’m ok with it. really just wish i didn’t fuck myself on the deadlift. i have vids of everything. i’ll put up my good 705, my 347 and my failed 584 and my good 611. i just have to have some time to get shit transferred.
thanks everyone for the good lucks, and jake i wish you woulda been able to go, it was a good time.
705 squat. i’ll admit, it’s not deep, just deep enough, that’s why i train the way i do, so i can hit that depth.
347 bench
Congrats on a top-5 total man, that’s brilliant! 1700lb next time with ease eh?
It’s a shame that vid cut away before your freak out…
584 fail lol
611 dead
[quote]Element_26 wrote:
Congrats on a top-5 total man, that’s brilliant! 1700lb next time with ease eh?
It’s a shame that vid cut away before your freak out…[/quote]
thanks, yea hopefully i’ll get that 1700, i don’t know about that ease part though lol.
also, i do have the freakout on vid, it’s on a different camera, i’ll put it up later for everyone’s enjoyment! haha
Nice, lifts! I do wish I could have been there, but there will be other meets… Your set-up looks way better on the deadlift now than it did just before the meet!
Vids are not working for me dammit 
Monster squat and total dude.
[quote]grettiron wrote:
Vids are not working for me dammit
Monster squat and total dude.[/quote]
thanks! try not logging in, the vids always work for me when i don’t sign in for some reason.
also i tried to upload my freakout but the vid starts from before the squat to after the squat and is almost 90 seconds long and doesn’t want to load on here. i’ll see what i can do though.
4-22-11 ummmm warmup day?
safety bar box, 1"? above parallel, sitting on box- bar, 170, 260, 350x2
external/internal hip band stuff- x15x2 per leg
band abs- x15x2
pull aparts- x25, x20
reverse grip curls- 5lb per side x25x2
that’s it, still taking this week as a down week. i’ll get something started next week. might switch things up to focus more on deadlift and bench, but geared work is also sounding good. originally i wanted to do something different and focus more on track and running stuff, but i’m not sure i want to give up any strength at this point since i think i could hit an even better total and maybe that 760 squat at next meet. i also checked some of the all time stuff on powerliftingwatch and i’m just outside of being on of the best unequipped squatters of all time…so that’d be neat to get on that list. my squat right now is like 3.59x bodyweight and i need to get it just over 3.605 to get on the list. i like sprinting, but doing a meet would be completely just for fun. i’m not sure if i want to give up where i am to do that.
anywhoo, the fun will start back up next week.
4-27-11 random equipped squat day
straight bar-warmup- bar, 140, 230, 320
410x1
500x1
590x1 added ace suit and inzer wraps
680x1
770x1 loose straps up and metal wraps
ghr’s- 25lb x15
band pull aparts- x15
that’s all, i planned out my schedule for next meet and if i fool around this week and start up next week that puts me where i wanna be sooo i’m just doin some fun stuff this week. i don’t know what it is about wearing a suit but it wears me out real quick. i either need to take fewer warmups or put the suit on later but after the 770 i was pretty well spent. part of it was all the hamstring work i had yesterday from chasing our dog down the street haha. i wanted to go quite a bit heavier but i was just outta juice, on the plus side the 770 went up real quick haha.
since my raw squats have been going up, i’ve had a real hard time getting the pounds i use to get outta my squat gear, i know part of it is i’m just not use to it, but it’s ridiculous how little i’m getting, i use to just throw on a suit and get like 200lbs immediately, but part of it is i’m just getting tired by the time i get to the heavier weights being as my warming up takes a lot longer than it use to.
so i should add, i was bitching about not getting much outta gear, but i did randomly work up to 770 and i feel fine and not sore at all, not like i do on my hard raw days, and it went up real easy, i know there is a lot more there, i just haven’t had the chance to get it yet.
5-4-11 squat day
safety bar, box, same height as that 700lb vid- warmup- bar, 170, 260
350x1
440x1 added belt
500x5
530x5
560x5 added inzer wraps
600x5 added reverse bands, with rollers on the band pegs, it’s a little harder than old setup
620x5
very low ssb box- 170x10, 190x10
ghr- bw +25lb x15x2
knee outs- x10
so that’s it. everything went pretty well, just the way i wanted it to, and i think a good start to get back into things. the 560 went very well and all the reverse band stuff too. not sure if i mentioned this or not, but you have prolly noticed that i tend to wrap up after about 530, last time i went heavier without wraps i tweaked my knee a little, so as a precaution i just wrap after 530 now.
so i’m gonna change a couple things for this training cycle and i’ll explain what i’m gonna do and why. so i really like doing my partial range of motion stuff, i don’t mean like half squats i mean just like an inch above parallel and one board on bench. i really like the partial range a motion, i think it’s much easier to add strength, but it is not a full range of motion, full range feels different. so i’m gonna combine some light full range or more than full range work to make sure i keep the feel of full range work. i also wanted to add in some volume because i feel like that was lacking in the last few cycles so this will help me achieve this also. i’m adding in weighted ghr’s, prolly gonna go back to doing some standing log press and incline log press, conor press, maybe weighted dips(don’t like our dip station). i will be adding 10lbs to my 5 and 3 and 1 weeks from cycle to cycle, ex: this week for 5 rep squats i started at 500, next 5 rep week i’ll start at 510. i will maintain this 10lb increase for 5 cycles adding a total of 50lbs which puts me at a 10lb pr on lifts at the end of my training cycle. i’ll add, that if it seems like things are getting really easy i may up that 10lbs, but thats where i’m starting.
i’m gonna do 3 weeks on and one week as a down week. on my down week, i’m gonna do some regular band work but with gear, this should keep my hip feeling good and make the movement real quick. and i’m only gonna use about 60% of my raw 1rm. hopefully this will keep me from doing retarded max effort random work lol. so i think i covered the basics on what i’m gonna do. i don’t think i got everything in there but you’ll see it soon enough. anyway…any critiques or questions?
[quote]2-SCOOPS wrote:
5-4-11 squat day
safety bar, box, same height as that 700lb vid- warmup- bar, 170, 260
350x1
440x1 added belt
500x5
530x5
560x5 added inzer wraps
600x5 added reverse bands, with rollers on the band pegs, it’s a little harder than old setup
620x5
very low ssb box- 170x10, 190x10
ghr- bw +25lb x15x2
knee outs- x10
so that’s it. everything went pretty well, just the way i wanted it to, and i think a good start to get back into things. the 560 went very well and all the reverse band stuff too. not sure if i mentioned this or not, but you have prolly noticed that i tend to wrap up after about 530, last time i went heavier without wraps i tweaked my knee a little, so as a precaution i just wrap after 530 now.
so i’m gonna change a couple things for this training cycle and i’ll explain what i’m gonna do and why. so i really like doing my partial range of motion stuff, i don’t mean like half squats i mean just like an inch above parallel and one board on bench. i really like the partial range a motion, i think it’s much easier to add strength, but it is not a full range of motion, full range feels different. so i’m gonna combine some light full range or more than full range work to make sure i keep the feel of full range work. i also wanted to add in some volume because i feel like that was lacking in the last few cycles so this will help me achieve this also. i’m adding in weighted ghr’s, prolly gonna go back to doing some standing log press and incline log press, conor press, maybe weighted dips(don’t like our dip station). i will be adding 10lbs to my 5 and 3 and 1 weeks from cycle to cycle, ex: this week for 5 rep squats i started at 500, next 5 rep week i’ll start at 510. i will maintain this 10lb increase for 5 cycles adding a total of 50lbs which puts me at a 10lb pr on lifts at the end of my training cycle. i’ll add, that if it seems like things are getting really easy i may up that 10lbs, but thats where i’m starting.
i’m gonna do 3 weeks on and one week as a down week. on my down week, i’m gonna do some regular band work but with gear, this should keep my hip feeling good and make the movement real quick. and i’m only gonna use about 60% of my raw 1rm. hopefully this will keep me from doing retarded max effort random work lol. so i think i covered the basics on what i’m gonna do. i don’t think i got everything in there but you’ll see it soon enough. anyway…any critiques or questions?[/quote]
How’d you decide to do this? In other words how’d you come up with this idea? Have you tried this before, read about it etc…
[quote]parsley wrote:
[quote]2-SCOOPS wrote:
5-4-11 squat day
safety bar, box, same height as that 700lb vid- warmup- bar, 170, 260
350x1
440x1 added belt
500x5
530x5
560x5 added inzer wraps
600x5 added reverse bands, with rollers on the band pegs, it’s a little harder than old setup
620x5
very low ssb box- 170x10, 190x10
ghr- bw +25lb x15x2
knee outs- x10
so that’s it. everything went pretty well, just the way i wanted it to, and i think a good start to get back into things. the 560 went very well and all the reverse band stuff too. not sure if i mentioned this or not, but you have prolly noticed that i tend to wrap up after about 530, last time i went heavier without wraps i tweaked my knee a little, so as a precaution i just wrap after 530 now.
so i’m gonna change a couple things for this training cycle and i’ll explain what i’m gonna do and why. so i really like doing my partial range of motion stuff, i don’t mean like half squats i mean just like an inch above parallel and one board on bench. i really like the partial range a motion, i think it’s much easier to add strength, but it is not a full range of motion, full range feels different. so i’m gonna combine some light full range or more than full range work to make sure i keep the feel of full range work. i also wanted to add in some volume because i feel like that was lacking in the last few cycles so this will help me achieve this also. i’m adding in weighted ghr’s, prolly gonna go back to doing some standing log press and incline log press, conor press, maybe weighted dips(don’t like our dip station). i will be adding 10lbs to my 5 and 3 and 1 weeks from cycle to cycle, ex: this week for 5 rep squats i started at 500, next 5 rep week i’ll start at 510. i will maintain this 10lb increase for 5 cycles adding a total of 50lbs which puts me at a 10lb pr on lifts at the end of my training cycle. i’ll add, that if it seems like things are getting really easy i may up that 10lbs, but thats where i’m starting.
i’m gonna do 3 weeks on and one week as a down week. on my down week, i’m gonna do some regular band work but with gear, this should keep my hip feeling good and make the movement real quick. and i’m only gonna use about 60% of my raw 1rm. hopefully this will keep me from doing retarded max effort random work lol. so i think i covered the basics on what i’m gonna do. i don’t think i got everything in there but you’ll see it soon enough. anyway…any critiques or questions?[/quote]
How’d you decide to do this? In other words how’d you come up with this idea? Have you tried this before, read about it etc… [/quote]
well i’m not sure what part you are asking about but i’ll go over all of them.
as far as my partial rep training, i really like starting high and working my way down, it’s something that’s worked out very well for me. but during the transition of lowering the box height(take boards away or drop rack pull height) it initially takes a little bit to get use to, that’s why i’m gonna do my light weight full range stuff, so i stay use to full range of motion.
and i’ve just noticed a difference in how i feel and i think some higher rep stuff will do me some good. at the meet i just felt tired and worn out, and even during my workouts i feel about the same, i’m hoping that some high rep stuff will bring up my endurance a little, even though it’s light, it’ll also be used as somewhat as a down set too.
i’ve been wanting to do some kind of speed work for a while but wasn’t sure how to work it in, especially since the last time i attempted regular band work it immediately fucked my hip. so that’s why i decided on using gear for my speed work. i also want to do it on my down week so i don’t go retarded and do some random max effort exercise and jakerz has started doing a westside type routine with DE work and he’s seemed to like and has commented that after adding in some DE work that he didn’t feel like he needed a down week, so i’m hoping this will help recovery, as long as i keep it real light.
so i’m really just going by what i feel like would be good for me, or what i think is missing. i didn’t read anything, i never do lol, i mostly train by feel. your body tells you a lot, most people just don’t listen. i hope this makes sense? i don’t want people to do what i do, cuz i do what i think i need, everyone is different so what works for me might not work for you, but i think you can take away the ideas of why i’m doing what i do, hopefully it’ll get people thinking for themselves instead of blindly following a program.
i’m also gonna try my hardest to deadlift once a week or atleast regularly once every two weeks, hopefully i can back to lifting 3 days a week.
5-6-11 bench day
warmup- bar, 95, 135
185x1
225x1 added 1 board
285x5 1 board
295x5 1 board
305x5 1 board
365x5 1 board rev band
385x5 1 board rev band
full range- 185x10x2
conor press- 2 plates x10, 2 plates and 25 x10
curl bar curl- 35lb each side x10, 45lb each side x10
rev grip curl bar- 1 cycle 21’s with 10lb each side
face pulls(on cable crossover)- 80lb x15x2
so i think that’s all, benching went well. i went back to open grip for 185 on up, then on my full range i went back to normal bench grip. i also changed my setup a little, and found a better setup to make sure my butt stays on bench even with leg drive. so i just realized i got mixed up on my bench numbers, i’ll prolly just increase my weights 5lbs from cycle to cycle, then that will also end up giving me a 10lb bench pr. it’s still basically the same, just 5lb increase instead of 10, i just got my 5 rep numbers and 3 rep numbers mixed up lol.
5-7-11 dead day
block pulls- few inches below knee(i’m denoting height as block 2)- warmup- 135, 225
315x1
405x1
495x5 added belt
525x5
555x5
605x5 added king sumo deadlifter
full range- normal narrow sumo- 225x10, conventional- 225x10
cable row- 175x10, 212x10
chin grip lat pulldown- 160x10, 170x10
that’s it. again everything is feeling good and seems like this will be a good starting spot. after i was about done with my working sets i realised i was gonna set up in the rack so i could do soem reverse band so that’s why i threw on my suit, got in one overload set, next time i’ll set up in the rack. also did some hip/leg traction work after i was done and more foam rolling. feel pretty decent actually. i think that’s everything, nothing else to add. looking forward to seeing how my body holds up with everything though. guess we’ll find out more next week.
so i hope this shows up, if not i’ll have to put a different link on here, but anyway, i ended up looking at some vid of my second meet that i did. it was april 2008 and i weighed in at 163lbs and man, do i look and lift a lot different than i use to. i think it’s really funny so if you want to look at it go for it. i would like to add that my last dead says 524 but it was actually 529 lol.