Your dumbbell rowing is very strong. How do you do them? I used to go knee-up on bench, but read Wendler saying to just stand and lean one arm on a squat rack or some shit. Makes sense I guess - engages more muscles. I’ve also switched the movement to more of an “arc” - pulling the DB right back to my hip. This is apparently good for hitting the upper back more; which is a weak point for me.
Keep up the good work bro!
[quote]panzerfaust wrote:
Your dumbbell rowing is very strong. How do you do them? I used to go knee-up on bench, but read Wendler saying to just stand and lean one arm on a squat rack or some shit. Makes sense I guess - engages more muscles. I’ve also switched the movement to more of an “arc” - pulling the DB right back to my hip. This is apparently good for hitting the upper back more; which is a weak point for me.
Keep up the good work bro![/quote]
LOL, yeah, I get a few “You crazy, man” glances at the gym when I grab that big dumbbell and rip out +10 reps. Even Mr. Mexico (Currently the best bodybuilder in my country) thinks I’m out of my mind, which I take as a compliment.
I do them with a knee on the bench and I pull the handle just above my hip bone, trying to keep a straight lower back. I’ll try to remember to take a video of it and upload it here so you can see for yourself.
Training Notes Oct. 17, 2012.
SQUAT
1X5 120 lbs
1X5 150 lbs
1X5 180 lbs
Squats are sexy, especially with a fitness competitor sharing the Squat station with you. Hehehe.
BENCH 5/3/1
1X3 170 lbs
1X3 195 lbs
1X6 220 lbs
Not a PR, but still felt pretty awesome since I had to change the 35lbs plate with a 25 and a 10. I know it’s the same weight but having extra disks on the bar makes it “look” a bit more awesome.
PULLDOWN WIDEGRIP
2X15 130 lbs
EZ BAR CURLS
2X15 45 lbs
ARRRRGH! I was so focused on finding the damned EZ bar that when I saw it loaded with a 10 plate on each side I just went ahead and did my sets. Later I realized I was planning to put 15lbs on each side, not 10. Oh well, I still got a great pump from it.
LANDMINES
2X15 10lbs plate.
Dunno why today the 25lb plate felt REALLY heavy. So I decided to lower the weight and just focus on working the correct muscles.
20 MIN. TREADMILL @ 10% INCLINE, 10 MIN @ 2.0 MPH AND 10 MIN @ 2.1 MPH.
Half and half, slowly adding some speed to this thing. I find it very relaxing even though I finish soaked in sweat.
Also, the gym owner told me that next year they’ll be organizing a sort of Sports Festival where they’ll invite most gyms in my city for a Bodybuilding competition, a Strongman competition and a Powerlifting Meet. He asked me to represent the gym in PL (Not because I’m the strongest dude in the gym, but because I’m the only guy actually into Powerlifting). Obviously I felt honored and accepted. I got a whole year to prepare. I’ll have the exact date I think by January, but it’ll probably be around June.
That’s it for today. See you tomorrow.
[quote]Freaky_Frankie wrote:
Also, the gym owner told me that next year they’ll be organizing a sort of Sports Festival where they’ll invite most gyms in my city for a Bodybuilding competition, a Strongman competition and a Powerlifting Meet. He asked me to represent the gym in PL (Not because I’m the strongest dude in the gym, but because I’m the only guy actually into Powerlifting). Obviously I felt honored and accepted. I got a whole year to prepare. I’ll have the exact date I think by January, but it’ll probably be around June.
[/quote]
That’s excellent dude. Gives you a clear date to work towards. Set yourself some lofty but realistic weight targets to hit by May, and smash the shit out of your workouts to make sure you do your gym proud!
I’ve been trying to find a local comp for a while now, but I am having trouble finding anything that isn’t an 8-hour drive away…
Powerlifting is pretty damn minnow in NZ though.
[quote]panzerfaust wrote:
That’s excellent dude. Gives you a clear date to work towards. Set yourself some lofty but realistic weight targets to hit by May, and smash the shit out of your workouts to make sure you do your gym proud!
I’ve been trying to find a local comp for a while now, but I am having trouble finding anything that isn’t an 8-hour drive away…
Powerlifting is pretty damn minnow in NZ though.[/quote]
Funny thing, bro, I thought the same about powerlifting in my city. But once I found a couple of meets I learned about at least 5 gyms in my city that have PL competitors. These, however, train at regular gyms. So you may just need to find a place where powerlifters train. Be patient. Maybe when you find a reasonably close competition you’ll learn about your local PL circle.
Friday, October 19, 2012.
Deadlift and Press day, baby! Man, I need to blow some steam off from some personal issued I had yesterday. I feel sorry for the iron because today I’m gonna rape the shit out of each set. So be it! Here’s today’s plan:
SQUATS
1X5 120 lbs
1X5 150 lbs
1X5 180 lbs
PRESS
1X3 120 lbs
1X3 135 lbs
1X3 155 lbs
At least 6 reps on the final set for a PR.
DEADLIFT
1X3 240 lbs
1X3 270 lbs
1X3 305 lbs
7 reps required for a PR. You’re going down, DL!! (Or should I say, you’re going UP).
PULLDOWN VBAR
2X15 110 lbs
AB WHEEL
2X15
And that’s it! Notes tomorrow or on Monday.
Training Notes Oct. 19, 2012.
Nothing to note, really. I had to get in and out of the gym as quickly as possible because I had an important final school assignment I had to finish, so I decided not to go for PR’s and save my strength for the allnighter I had to pull.
No cardio today. Like I said, in and out ASAP.
Monday, October 22, 2012
And happy week beginning to everyone! The Jets lost yesterday to the Patriots but I loved how they played. My girlfriend had never seen a Football game before (She’s a diehard soccer fan), but she loved it and got as excited as I did in the game’s final moments. Oh well, the Jets’ll get them later in the season when they go to MetLife Stadium. Anyhoo, back to the training today. So It’s the 5/3/1 week of my second cycle. Which means… TIME TO SET NEW PR’S!!!
SQUAT.
1X5 225 lbs
1X3 255 lbs
1X1 285 lbs
4 reps are required on the final set for a new PR. That’s the goal today, baby!!!
INCLINE GUILLOTINE PRESS
2X15 100 lbs
Like I said, I felt these better on the pecs and much easier on the shoulders, so I’ll keep this change.
PULLDOWN CLOSEGRIP
2X15 115 lbs
I’m gonna add a 5lbs plate to the stack, since the bars make 10lbs jumps.
DUMBELL ROWS.
1XFAIL 105
I gotta remember to record this one for Panzer’s amusement, Hehehe.
REVERSE CRUNCH
2X16
An extra rep in order to make this a bit more challenging. I’m gonna leave the Ab Wheel on Deadlift day, it felt better.
TREADMILL 10%INCLINE 9 MIN @ 2 MPH, 11 MIN @ 2.1 MPH.
And that’s today’s plan. Notes tomorrow.
Training Notes Oct. 22, 2012
Wednesday, October 24, 2012
All right! Mid-week, and I am so ready to hit the gym in the afternoon and set a new PR for my Bench. Oh! I got my Bane mask in the mail yesterday so I got everything I need for this weekend’s costume party.
Anyhoo, here’s today’s plan:
SQUATS
1X5 120 lbs
1X5 150 lbs
1X5 180 lbs
BENCH
1X5 185 lbs
1X3 210 lbs
1X1 235 lbs
For a new PR I need… DAMN! 6 REPS! Gonna be tough, but that iron bitch is mine!!
PULLDOWN WIDEGRIP
2X15 135 lbs
EZ BAR CURLS
2X15 55 lbs
LANDMINES
2X15 10 lbs
I have to be honest with myself and recognize I’ve been doing these with sloppy form. So lower weight and really focus on the squeeze I get all around my abs.
And that’s the gameplan for today.
Training Notes Oct. 24, 2012
Friday, October 26, 2012
And we finally get to the weekend before Halloween. Me and the GF have our costumes ready (I’m going as Bane, she’s going as Talia) so tonight after the gym I am going to celebrate big my new PR’s. Yes, today I’m setting new PR’s on the Press and the Deadlift.
Here’s the plan:
SQUATS
1X5 120 lbs
1X5 150 lbs
1X5 180 lbs
PRESS
1X5 130
1X3 145
1X1 160
Need 4 reps for a PR.
DEADLIFT
1X5 255
1X3 290
1X1 325
Again, 4 reps for a new PR.
AB WHEEL
2X15
PULLDOWN VBAR
2X15 135
These last two and cardio will be considered optional depending on how much time I spend at the gym. Don’t want to be late for my evening appointment.