Thanks for being out there guys, your all very inspirational for me, even when I don’t know what the hell your talking about! Tate press, Pendlay rows? So much to learn.
[quote]SteelyD wrote:
Skid- nice numbers. Sorry to hear you may have tweaked something…
In your static holds @ bottom, did you shoulder the weight, then do the eccentric portion to the hold, or did you start from a low rack and get under the weight?[/quote]
Thanks Steely - prob looks like more on paper than it actually was…
I took it from the rack and descended to the hold position, then stood back up and put it back in the rack
2008-8-11
Floor Press on 2" bench
155x10
175x3
215x3
240x3 (PR)
240 3x2
Full range Speed Bench
125x30 ( baseline PR, no leg drive as I’m still on the floor)
JM Presses
165 3x5
Couldn’t get 3x3 on floor press, so I went for doubles and added a set. Might be able to get it next time, but I think I need to switch the movement. Someone gave me a second foam roller so I’m going to section that up up and do different height manpon presses.
JM presses done the old fashioned way:
Negative like a CGBP, at bottom you scoot it up to chin then press. Was at home and pressing with no shirt so I took some chest hairs off with that one. I actually look like I have triceps for the moment.
edit:
Pin Press (about 4 board height)
285 3x3
2008-8-13
Lower
Deadlifts (warmup)
135x10
225x5
315x5
Deadlifts from Blocks (8")
405x3
455 3x3 (sets PR)
Speed Squats to 13" box
Bar x a few
135x3
225x3
225+avg Bands (350-370 at top) 6x3
225 2x3
45 degree hyperextension
BWx10
BW+45x10
+60x10
Weighted crunches
140x14
140 4x6sec hold
DLs were good. last rep of each set was slow, but solid. This is a big improvement - by two whole sets so I’m pretty happy.
Same danged muscle in my thigh went off again today during speed squats. Rectus femoris or thereabouts. Kicked in on set 2 and hurt like a demon all the way through.
Thought I was going to be able to do more, but the above pretty much did the job for me.
edit: speed squats felt light at the top, no problem with racking or unracking. I’m not getting my chest out, elbows forward and a good belly full of air before the descent though. The position of the bands was waaay behind me so I had to be careful coming off the pins or I would get pulled back.
After the 6 sets I got so used to the bands being there that when I took them off I rammed the bar into the supports above compensating for band tension that wasn’t there anymore. I then proceeded to step too far left (compensating again) and ram the weights into the side of the squat rack. Kept it on my shoulders, checked whether the weights were even, continued my walkout and squatted.
“Who let that drunk in here?” musta looked like.
Skid, the bands do make things really interesting… I remember how funny I looked the first time I tried using them. You really have to stay tight and be ready from the minute you unrack the weight. They really do help improve your speed and explosiveness off the box.
mday
The hilarious thing was that all the stumbling around was done after I took the bands off. Handled the bands just fine - stayed tight pretty much and kept things under control. After they came off, I started slamming into things because I was using too much force, expecting the band tension to be there when it wasn’t.
Looked up hip flexors on wikipedia. The painful member in my left leg is the tensor faciae latae which attaches to the iliotibial tract (band). Time to break out the foam roller maybe, though I have my doubts that foam rolling actually does anything.
Great PRs skid, congrats! Hope that leg tweek is nothing serious.
[quote]daddyzombie wrote:
Great PRs skid, congrats! Hope that leg tweek is nothing serious. [/quote]
Thanks DZ. The leg is annoying more than anything else. I managed to change my leg angle during squats so that I didn’t use it as much. Just feels like a strain rather than an injury.
It’s actually good, because I overuse the left leg to push the weight up and I was forced last night to work the right side more to stand up. I’ve been babying that side ever since injuring my back in December.
30 days until competition.
Feel good today. Thought I’d still be knackered from last night (I was ready to head home after deads) but it looks like it was just the right amount of work. I’m a little stiff, but not incapacitated.
Heading north to Humboldt county tomorrow for some family time. Gonna see if I can get into the gym before we blast off. Really want to work shoulders and back and hit the abs again.
Been looking at the APA 45-49yr 181 class American records for RAW lifting.
squat 400
bench 375
Deadlift 500
total 1200
for the 198’s
squat 355
Bench 325
deadlift 450
Total 1120
I’m pretty sure I can get a 365 squat and and 465 deadlift.
So if’n I eats big before the weigh in and all goes well during the meet, I might have a chance of setting an American record in squat and deadlift. Can’t touch bench or total, though. I’m competing for fun, however. Yeah, that’s it: fun.
Weird that the lower weight class has the higher numbers.
2008-8-15
Assistance
Standing Overhead Press (1st rep cleaned)
125 3x3 w/u
135x3
145x3
160 3x3 (PR sets)
Last rep on the last 2 sets got out in front of me. Gotta watch that. Left rear shoulder starting to get painful. Time to cycle in the shoulder circuits.
Seated DB Overhead Speed Press
45’sx30 (PR weight +10, reps +10)
Back too tired for Pendlay Rows
Chest Supported DB Rows
170 3x8
Seated DB Cleans
35’s 3x12
Alternating Circular Hammer Curls
55’s 3x8
This last is a cross body hammer curl, turn the hand over at the top and do the negative out to the side of the body.
Back is really tired and tight from the lower body session two days ago. Just loading the bar was quite a chore. Got 'er done though. Had to train at home again due to my double duty as babysitter. Turned out okay anyway.
I get 3 more rotations before the layoff week before competition.
Next lower day
Squar 345 3x3
Speed deadlifts @355-65 8x3
Leg Presses 650x whatever I get
2nd lower day
DL 465 3x3 from 8" blocks
Speed squats 8x3 @ 235
Front Squats 3x5
3rd Lower Day
Squat 355 3x3
Speed Deads 375 8x3
Step ups 3x8 130-140
Bench
day 1
Elevated Floor Press 240 3x3
Speed press 130 1x30
DB Flys 2x10
Day 2
DB Floor Press Neutral Grip
105’s or 110’s 3x3
Speed Press 135 1x30
Dips 3x5
Day 3
DB Floor Press
110 or 115’s maybe 3x3
Speed Press 135/40x30
Incline Press 3x3
Then rest up for a week with maybe some pumping/conditioning stuff. Gotta check with Chris on it.
It’s been recommended to me that I hit my openers on the third week, so I’m going to do that instead of any 3x3.
Been taking in a lot of kcals on the trip, a lot of it in carbohydrates. So I’m feeling sleepy a lot of the time, but filling out a bit.
Time for a nap.
Feel that anticipation building yet? Looks like you’ve got a solid plan and are getting some input from a knowledgable source. Setting some records would be outstanding.
[quote]hel320 wrote:
Feel that anticipation building yet? Looks like you’ve got a solid plan and are getting some input from a knowledgable source. Setting some records would be outstanding. [/quote]
Oh yeah. Can’t settle down to sleep lately thinking about bench.
I do have some solid guys helping me out with advice and calling me on BS.
If it happens that’d be great, but going 9 for 9 would be the highlight for me.
[quote]skidmark wrote:
hel320 wrote:
Feel that anticipation building yet? Looks like you’ve got a solid plan and are getting some input from a knowledgable source. Setting some records would be outstanding.
Oh yeah. Can’t settle down to sleep lately thinking about bench.
I do have some solid guys helping me out with advice and calling me on BS.
If it happens that’d be great, but going 9 for 9 would be the highlight for me.[/quote]
Let us know how it goes.
That I will. Friends and family mostly think I’m a little nuts for doing this especially once they find out I injured my back doing it, but what the heck.
I guess once you’re injured you’re supposed to lie down and let the wolves have you?
Hi Skidmark. I see your federation allows belt and wraps raw. Will you be using them in the meet? Either way, looks like some records are in real danger!
[quote]1Geech wrote:
Hi Skidmark. I see your federation allows belt and wraps raw. Will you be using them in the meet? Either way, looks like some records are in real danger![/quote]
I hadn’t noticed that. I don’t own a belt and have been a purist about it up until recently. I’ve lately been considering a belt if the fed allowed, as I think it would give me a bit extra on the squat.
Nice to have you back.
Had to give your log a look since you’ve contributed to mine so much. Damn you’re a powerfull MOFU. Some nice numbers there