[quote]bignate wrote:
nice lift man! plus the pants added to it reminds me of ronnie coleman haha[/quote]
Thank you.
Its funny you mention that. There were tons of people in the weightroom yesterday, so I didnt do it. But during the offseason when just the throwers were there, I would scream “YEA BUDDY” as loud as I could to get pumped up for DL’s. Good times…
Great pull, man! Keep it up.
[quote]BlackLabel wrote:
[quote]bignate wrote:
nice lift man! plus the pants added to it reminds me of ronnie coleman haha[/quote]
Thank you.
Its funny you mention that. There were tons of people in the weightroom yesterday, so I didnt do it. But during the offseason when just the throwers were there, I would scream “YEA BUDDY” as loud as I could to get pumped up for DL’s. Good times…
[/quote]
haha me and this other kid pretyt much dominate the weights as far as lifting for our track team and we are always yelling at each other shit like that and screaming on warmup sets to get amped, works really well plus you get all the stares. Where can i get me some pants like that?
Nice lifting man. You’re getting some good fucking strength.
Keep up the good work!
When is your next meet?
[quote]HeadofState2040 wrote:
Great pull, man! Keep it up. [/quote]
Thank you. If I can stay healthy I plan on 500 in April.
[quote]B rocK wrote:
Nice lifting man. You’re getting some good fucking strength.
Keep up the good work!
When is your next meet?[/quote]
Much appreciated.
Im still debating on wether or not to do CT states, which are in June… I think. If not that, then ill do the next meet that happens in Albany which I hope will be around september.
12-31-09
Power clean:
95x5
145x3
195x3
215x1
225x0
DB row:
65x10
75x10
80x10
85x10
Lat pulldown:
Forgot the numbers, but was around 120-150 for 4 sets of 10
Fat gripz curls:
55x4x10
45x3x10
35x3x10
If you think your low back can handle it I think 5x5 good mornings with really strict form and without a belt could really help you increase your pull. Start at about 30% of your squat and increase gradually, once you get over 40% then start dropping number of sets.
Example, if you get up to 50% of your squat then just do 3 sets of 5. If you start to feel you are accumulating low back fatigue then drop the weight for a week or two by ~10%. This sure has made a huge difference for me, I think the most important thing was not using a belt.
At one point it was very difficult for me to do 5x185 without a belt, now 5x265 is easier and I think my squat and deadlift stability has improved greatly because of it.
[quote]BlackLabel wrote:
[quote]HeadofState2040 wrote:
Great pull, man! Keep it up. [/quote]
Thank you. If I can stay healthy I plan on 500 in April.[/quote]
Sweet! I’ve got the same goal for March. Here’s to some competition.
[quote]mrodock wrote:
If you think your low back can handle it I think 5x5 good mornings with really strict form and without a belt could really help you increase your pull. Start at about 30% of your squat and increase gradually, once you get over 40% then start dropping number of sets.
Example, if you get up to 50% of your squat then just do 3 sets of 5. If you start to feel you are accumulating low back fatigue then drop the weight for a week or two by ~10%. This sure has made a huge difference for me, I think the most important thing was not using a belt.
At one point it was very difficult for me to do 5x185 without a belt, now 5x265 is easier and I think my squat and deadlift stability has improved greatly because of it.[/quote]
Ok. Ive been meaning to include some latley but with track its been a hassle trying to lift.
I actually like the idea of sumo GM’s, I know you used them for a while (not sure if you still do). What do you think?
[quote]HeadofState2040 wrote:
[quote]BlackLabel wrote:
[quote]HeadofState2040 wrote:
Great pull, man! Keep it up. [/quote]
Thank you. If I can stay healthy I plan on 500 in April.[/quote]
Sweet! I’ve got the same goal for March. Here’s to some competition.[/quote]
haha alright, video or it didnt happen!
1-4-09
Squats:
95x5
135x5
185x5
belt
225x3
275x3
295x3
315x6
GM’s: 135x3x5
Wanted to use the belt today, but my hips were really hurting when I got down in the hole, and the belt for some reason took away that pain. Anyway, I was pretty damn happy with this, I was out for a few months, and before the groin injury I did 315x7, so this is just a rep short of a Tie PR. I like the GM’s, and I did them beltless, I will be going up 10 lbs every week.
Shot is going pretty good, I think im close to perfecting my standing throw! I have my first meet friday, and I hope to hit atleast 39’. Ive dont 40’ standing 3 or 4 times in training, so I think by the time spring track starts my stand should be atleast 42’.
Starting Dave tates 6 week bench cure tomorrow.
Let me know how the bench cure works man, find something to do about those hips it really affected my squat the past couple months could be as easy as stretching them and moving them in the mornings.
Trust me if you don’t fix it it’s going to get worse.
[quote]BlackLabel wrote:
Ok. Ive been meaning to include some latley but with track its been a hassle trying to lift.
I actually like the idea of sumo GM’s, I know you used them for a while (not sure if you still do). What do you think?[/quote]
It’s pretty amazing to me that you have to put up with those stupid track workouts and you are kicking so much ass in the gym.
Yeah I still do sumo gm’s exclusively. I think they are great because they work the hamstrings in the same angle that I squat and deadlift in. So I think they have better carryover for me. I would use a stance that is as close to your squat and deadlift stance as possible. If they are difference, the stance width should be between.
Definitely curious to see how the 6 week bench press cure program goes for you. I definitely like the looks of that program.
[quote]Big nation wrote:
Let me know how the bench cure works man, find something to do about those hips it really affected my squat the past couple months could be as easy as stretching them and moving them in the mornings.
Trust me if you don’t fix it it’s going to get worse.[/quote]
Well, as it turns out im having a meet every week this month. If I want to do good in any of these meets I dont think I can handle pressing 2x a week. I think I might have to hold off on the program 
And im gonna talk to my track coach about some hip stretches. We do some weird things called “hydrants fondas and turnovers” before every practice, and I think theyre suppose to activate the hips.
[quote]mrodock wrote:
[quote]BlackLabel wrote:
Ok. Ive been meaning to include some latley but with track its been a hassle trying to lift.
I actually like the idea of sumo GM’s, I know you used them for a while (not sure if you still do). What do you think?[/quote]
It’s pretty amazing to me that you have to put up with those stupid track workouts and you are kicking so much ass in the gym.
Yeah I still do sumo gm’s exclusively. I think they are great because they work the hamstrings in the same angle that I squat and deadlift in. So I think they have better carryover for me. I would use a stance that is as close to your squat and deadlift stance as possible. If they are difference, the stance width should be between.
Definitely curious to see how the 6 week bench press cure program goes for you. I definitely like the looks of that program.[/quote]
The track workouts suck, and its just a “warmup”. But the good news is, if I hit 45’ in a meet all the throwers only have to do half a mile run.
I did my GM’s a little wider than I have my squat and DL stance, only because they felt alot better doing them wider. I will bring the feet in a few inches and see how it works.
And like I told Bignation^, track’s more important right now than benching, so the program will have to wait. I expect to run it in febuary when we have no meets.
1-5-09
Bench: CG, paused
barx10
135x10
155x10
185x5x5
BB shrugs: 135x3x12
DB OH extensions: 40x3x10
Rear delt flies: 10’sx3x12
6 week bench cure is on hold right now, probably until febuary due to all the meets I have this month. This workout was easy, didnt want to push myslef to hard, since the meet is on friday.
Will have video of the meet, hopefully getting a 40’ stand. That is all.
Had a terrible meet. I dont know what happened, I do so much better in practice. My first throw went far, atleast 39’, but I stepped out of the ring. I didnt wanna foul again so I stepped 2 feet back in the ring and got 37’9". My third one was a disaster, something like 35’, but that one slipped out of my hand, so its understandable. I didnt get a video, but I wouldnt have posted it anyway. There’s some technical thing’s I really need to work on. Such as, releasing the shot off my hand better. I need to start letting it roll off my fingers, and flicking the wrist, and not just throwing it like a knuckle ball. And the major thing I need to work on is staying in the ring. I need to learn how to stop shorter and use more power.
It makes me mad since 2 of my teamates who I always crush in practice using a stand, beat me by a feet (38’). Im glad to say they qualified for our conferance, but pretty dissapointed at my preformance. There’s another meet on the 18th, and I hope to do better.
One good thing did come out of the meet. I got the chance of meeting a fellow PLer. He’s retired from powerlifting now, but at his prime weighed 148 and deadlifted 601, and squatted 551. Pretty cool guy, was one of the track coaches for another team. He’s the ex-chairman of the USAPL, and he even invited me to his gym!
Looks like you met a helluva lifter. You damn well better share what you learn from this guy!
Have you considered throwing shot like a baseball? A good outfielder can throw a baseball 300+ feet, why couldn’t you throw a heavier and larger baseball 45+ feet using the same method?
J/K
Much respect Blacklabel keep lifting hard