[quote]Nikki9591 wrote:
I really wish I can handle the clean grip, the crossover just feels like I’m trying to choke myself.
I know the wrists get used to it, so maybe I should suck it up.
You know me, complaining over everything
The push presses still look awesome to me.
I like DB bench too, just keep the BB around for ego purposes lol[/quote]
As with everything, it takes time to get good at it. So with time I’m sure you’ll be FSing large poundage with a clean grip
Even though I’m on a PL team doesn’t mean I don’t want to build me some nice mossels.
Hanging leg raises
some x some x BW (didn’t do too many, my hands were feeling beat up)
Good to be lifting with a plan again. DLs didn’t feel fast enough, granted I was doing triples with approximately 85% of my 1RM. My lower back wasn’t feeling strong enough. I didn’t feel like my lower back was maintaining an arch well enough. I have no idea why I decided to throw my hands up into the arm before each set. I figured I might as well see how it works. I think I’ll just stick to how I usually set up.
After taking another look at the videos, I think I was rounding my lower back a little too much, hence my lower back telling me to back off. I guess I still need to do tweaks here and there to get the set up and technique down. I have feeling that I’m not keeping my shoulders back enough, which means I’ll be hammering those DB rows.
I was going to do some snatch grip DLs, but my lower back wasn’t feeling it nor were my hands. Luckily 5/3/1 allows for such days. I got in my DL work so I can’t complain.
EDIT: Forgot to mention that there was this one plate that didn’t want to go on the bar when loading it and didn’t want to go off the bar when unloading it. That was annoying to say the least and oddly enough tired my back.
Yeah, I’ve heard of 5/3/1 for powerlifting before. Sounds good. My plan for now is to run vanilla 5/3/1 for all of 2011 and afterwards peak for a deadlift max by running a cycle of C/P, but 5/3/1 PL’ing seems really appealing. I’m going to look @ it a little more in depth.
[quote]xjusticex2013x wrote:
Yeah, I’ve heard of 5/3/1 for powerlifting before. Sounds good. My plan for now is to run vanilla 5/3/1 for all of 2011 and afterwards peak for a deadlift max by running a cycle of C/P, but 5/3/1 PL’ing seems really appealing. I’m going to look @ it a little more in depth.
BTW, nice job on the triples.[/quote]
Sounds like a pretty good plan. C/P looks pretty brutal haha, yet enticing.
Frankly I’m kinda winging the whole 5/3/1 for PLing. Basically focusing on moving heavy weights and not hitting rep maxes.
Thanks man, I probably should’ve just sacked up and hit more than 5 triples. Oh well, live and learn.
EDIT: I also did some band leg curls w/ an EFS average band
EDIT 2.0: holy crap! Those band leg curls lit my hammies on fire. Definite keeper.
I figured I might as well do the assistance I skipped yesterday. Man these hurt so good haha. Definitely going to be doing these more often. After the first set w/ 135, I was writhing in pain. Even the sets w/ 95 were pretty painful, but the good kind of pain not the “oh crap I just blew a disk” kind of pain. I think doing them from pins to mimic my DL motion made it a little harder. But man my GMs are weak sauce. Once I get those numbers up, I’m sure my DL/squat will jump
[quote]ashylarryku wrote:
Did you say you are doing the “rebooted” version of 5/3/1 here?
It doesn’t look the same, which is why I asked.
Regardless, I’m glad your deload is over! Lol[/quote]
Well what I’m doing is inspired by the “rebooted” version. Except I’ll be doing lots of triples on the ‘3’ weeks and lots of singles on the 5/3/1 weeks.
[quote]Chi-Towns-Finest wrote:
The triples looked legit to me, I always throw my hands in the air when setting up![/quote]
Haha thanks Chi! After looking at the vid several times, I’ve come to realize that they weren’t as bad as I initially thought haha. I might keep on throwing my hands in the air.
Good PRs in here man! Keep up the good work. The DL’s looked pretty good to me. From the video, it looks almost like you are going to fall forward. Make sure you are focusing on pulling back and not up! Think about what it feels like when you do the KB swings, it should feel the same at lockout.
[quote]pbclax1 wrote:
Good PRs in here man! Keep up the good work. The DL’s looked pretty good to me. From the video, it looks almost like you are going to fall forward. Make sure you are focusing on pulling back and not up! Think about what it feels like when you do the KB swings, it should feel the same at lockout.
Good work buddy :)[/quote]
Thanks man!
I didn’t notice that, I’ll take another look. Yeah I need to keep on working on pulling back and really humping the bar. I appreciate the input man.
My shoulders were feeling off today, so I decided to cut my push pressing after I could get the 3rd rep on my 3rd set. I was feeling pretty unexplosive which sucked. I need to get used to doing push presses for more than one rep haha. I think that may have messed with my shoulders. Either that or I’ll have to learn how to rest the bar on my shoulders then press, kinda how Oly lifters do it.
EDIT: I may consider widening my grip and see how that helps.
Squat
1x3x185
1x3x215
1x3x245
5x3x255
Lots x5x135 EDIT: these sets were to really get a feel for the PL-esque squat
Man the sets w/ 255 were hard. That probably has something to do with not actually testing my max using a low bar placement. Besides that I’m just plain weak. I’m thinking of dropping the weight down and really trying to get the technique right. I’m going to ask my PLing coach to help me out. I do know one thing, I need to hammer my posterior chain. I might turn squat days into DE squats plus lots o’ posterior chain work.
On a more positive note, there were a lot more people in today. It was pretty awesome seeing a bunch of people, stronger people I might add, lifting heavy weight. Plus another new guy came in today. At first I thought he was a seasoned veteran cuz he was pretty big. But turns out he’s given PLing a shot. It was cool, the guys were teaching him to squat properly and he asked me about squatting. It felt cool to help him out a little bit. It’s cool to know I’m not the only new guy. Funny thing is that first thing he asked me was about squatting all the way down and how that is supposedly bad for your knees LOL.
You’re not weak, don’t be so negative. I love pin-pointing areas that need improvement because it’s fun having to work on something. And seeing yourself improve.
[quote]Nikki9591 wrote:
You’re not weak, don’t be so negative. I love pin-pointing areas that need improvement because it’s fun having to work on something. And seeing yourself improve.
Great presses and squats :)[/quote]
Thanks Nikki Today was just a LOOOONG day.
After a quick nap, I’m actually really looking forward to finding out my weak points and really hammering at them.
