*BRUTAL SIMPLICITY*

Training Over 35 Lifter
841

APRIL 24TH DEADLIFT DAY

M.E. RACKPULLS (@95%=640)
bar x warmup
135x5
225x3
315x3
405x3
(belt on)
495x1
585x1
(working sets)
640x 3 sets of 1 (60-90 secs between sets)

ROMANIAN DEADLIFTS
425x10

DEFICIT D.E. DEADLIFTS (4 inch deficit with black bands- 60-90 secs between sets)
335 x 8 sets of 3

  • the shrugs, rows and pulldowns were done as a circuit with 60 seconds or less between the sets*

POWERSHRUGS
425x10
425x8
425x6

BB ROWS
245x 3 sets of 5

REVERSE GRIP PULLDOWNS
250x8
250x7
250x5

I ran out of steam on the last circuit… felt like I was gonna heave my spleen on the floor. Between the d.e. deficit deads, then the circuit right after, I was suckin’ wind pretty good. Meh… I will consider that my cardio for the month as well…

842

that session looked very solid. i expect huge numbers from your test day.

843

It was great meeting with you. Let me know what you decide to do. I’ll help out any way I can.

844

[quote]ouroboro_s wrote:
It was great meeting with you. Let me know what you decide to do. I’ll help out any way I can.[/quote]

Thanks! It was nice to meet you as well! I appreciate the encouragement, and it was nice to get the chance to speak to someone first hand about the experience of competing in powerlifting events.

I hope I did not ask too many stupid questions!

Seeing as I screwed up my deload for my last bench session, I took my accessory day off yesterday, test the bench tomorrow. I am shooting for around 650 raw.

Yeah… sure.

845

[quote]bunny7568 wrote:
APRIL 24TH DEADLIFT DAY

<< Lifting lots of heavy things … >>

[/quote]

Awesome session here hossenfeffer.

That last circuit just looks brutal. I’m exhausted just reading it.

846

Strong work as always, mr. BunniezOfSteel.
ol

847

Looking strong Bunny

kmc

848

Meat, Steely, Mj and KMC… thanks muchly guys.

Just got home from work, midnight here in the land of flying hockey pucks and igloos.

I will let you know how things go tomorrow.

849

APRIL 28TH BENCH TEST DAY WEEK 6

FLAT BENCH PRESS
bar x warm up
135x5 (each rep paused)
135x10 (touch and go)
225x2
275x1
295x1
315x1
(belt on)
335x1 (PR 5 lb- see video)
345x1 (PR 15 lb- forgot to turn camera on)
355x0 (fail- of course I have video- %^$#!)

5 min rest, then…

315x2
225x16 (PR 4 reps)

That’s it.
2 PR’s… why am I so unhappy with the results? Am I expecting too much from myself?

STORYTIME

Rundown-- Felt good going in, warming up etc… and then this guy who I have seen in the gym previously (last 2 months), but have never spoken to nor do I know, approaches me after my set of 225 warmup and says, with a smile… “You able to bench your bodyweight yet?” as he passes by.

I was stunned, I say after him, “is that supposed to be funny asshole”, and then he turns and gives me a look like we are gonna go. I was f’n pissed, and we end up staring each other down for a couple of minutes… then I said screw it, and started towards this guy to trash him. Another gym member intercedes as I am going for him and calms me down.

So, I continue with my training, both of us shooting death startes at each other from across the gym as he proceeds to do deadlifts with 155 lbs for multiple sets.

Then, he comes over and says, “Hey, I was just joking, all I meant is that you are a big guy and you probably weigh a lot, so pressing your bodyweight would be really good.” So, in my mind… he has basically called me weak, and fat in less than 5 minutes.

Now, I just stare at him with the rage building inside me. I have not been this mad in a long time… and I have this vision of actually ripping this f’n guys head off. The only thing that saved him at this point was that he is standing with a flat bench and an incline bench separating us, about 10-12 feet apart.

All I said was, “You have about 10 seconds to get the fuck away from me before I shove an Olympic bar up your ass, you fucking goof”. He then skulks away, to where I don’t know. I did not look for him to play the staring down Alpha Male bullshit game, because if he had of even looked at me I know things would have gone very badly.

I have been dwelling on this since yesterday. Did I over react? Am I reading too much into this? Am I wrong for feeling hurt and angry? Should I have pounded the shit out of this little asshole? Should I pound the shit out of him next time I see him?

Because I am still angry to the point that I could probably provoke him into doing something stupid like throwing the first punch… then I have carte blanche to thrash this goof.

Man. What an idiot. And in case you are wondering, this is not a young kid. He is about our age… 40-45 years old. You would think he would know better and provide support to other persons trying to stave off the Reaper.

I am pissed just recounting this event.

850

Here are the videos of the bench, the 335 PR and the 355 fail. Forgot to turn the camera on for the 345 PR.

Fuckin’ sue me.

851

Congrats on the Bench PR! 355 is gonna fall shortly.

852

[quote]bunny7568 wrote:
Here are the videos of the bench, the 335 PR and the 355 fail. Forgot to turn the camera on for the 345 PR.

Fuckin’ sue me.

[/quote]

Great rep on the 335#. Looked really strong. Good form as well…what I am trying to mimic.

853

Nice benching Bunny. Serious ‘bench envy’ happenin on this side of the border right now…

854

bro… welcome to the world of the big powerlifter. being big and strong is very intimidating to most metros out there. i get thrashed on youtube by these types. i get called fat, unhealthy… you name it. it used to get to me but then one day i realized something. these guys are just jealous and angry with themselves becuase they KNOW they will never be stong or big. they then feel the need to make fun of that which they will never have.

i used to respond to comments like that by defending myself. now i know that that is what they want. they want to know they got to you. that’s how they get their rocks off. I haven’t had anyone say anything to me face to face in awhile but i’m pretty sure now i would just laugh it off and walk away. I’m very comfortable with who i am. that’s more than i could say for those douchebags. but don’t get me wrong…trash talking can only go so far. I have handed more than a few guys their asses in the past but that doesn’t really solve anything. You and I have way too much in life to lose. Stupid kid fighting is one thing but adults are supposed to look at the big picture and think about who else would get hurt by our actions.

If you see him again, i would just be nice. usually when you are nice people realize how much of a douche they are being. just remember that you have what he wants… and he will NEVER have it. it’s pretty sad. You never see guys that actually succeed putting others down. you are a winner, just remember that when you are in a situation like this again. now my reaction isn’t one of anger, it’s one of pity in those situations.

as for the bench PR’s… that’s awesome.

once you calm down I’ll tear up your form on that bench and rebuild it. right now, i don’t want to find myself handcuffed to my harley:)

855

[quote]bunny7568 wrote:
Here are the videos of the bench, the 335 PR and the 355 fail. Forgot to turn the camera on for the 345 PR.

Fuckin’ sue me.

[/quote]

Sue you? I’ll show up and make fun of you :slight_smile: Seriously, can’t you bench your body weight? Weak.

You are huge. I don’t mean in a fat bastard way either. The bench disappeared.

You should get the spotter to give you a lift off. You can keep your back tighter and expend less energy that way. You may be closer to 355 than you think if you get a lift off.

856

Damn good benching Bunny. 335 went up damn easy!

Edit Screw the douche bag… He is a fucking idiot

857

Great benching bunny.
nice work.

I am always confused with comments like that
while trying to avoid knee jerk reactions
sometimes the obvious kick in the balls is very satisfiying

858

i just went back and watched the two vids from your bench test.

a few things-

  1. when going for a max attempt and with heavy sets (anything below 3 reps), you need to get a liftoff. you can use it in competition so use it in training. unracking the weight yourself makes it nearly impossible to stay tight.

  2. you need to get your feet much farther under you. it should be very very uncomfortable. the way you are right now, you aren’t getting much leg drive. when you setup get those feet further up the bench and then really pull yourself down and push those knees out over your feet. my feet are so far under me that my butt is just touching the bench. the two major contact points for me are my traps and my feet.

  3. you need to get a pair of wrist wraps and learn to cast your wrists. without them, the wrists bend back and the weight is no longer over the forearm. the weight is actually behind the forearms losing a bunch of leverage.

  4. you need to row that weight down with your lats. you don’t want to just lower the weight. as you unrack the weight, position your arms and attempt to bend the bar. this will naturally tuck the elbows and activate the lats. as you lower the bar, you are also trying to bend the bar. row it a bit lower than you are now.

  5. be sure to lock the weight out and then rack it. it’s a common mistake in competition to immidiately rack after you press. that will get you red lighted. press it to arm’s length and then rack. in competition you have to wait for the rack command.

these are a few things that i see right now.

as for training, you need to get comfortable with staying tight throughout the ROM and fighting the urge to flare early off the chest.

i would rotate in paused bench press on the 1 or 2 board, dumbell presses bringing the weight down as far as you can to the sides of your chest pausing the weight and floor presses.

when setting up the next cycle i would pick the 1 or 2 board as your first movement. each working set is paused on the board. really work on staying tight in the bottom. hold your breath until the bar is completely locked out. since you are looking to build power off the chest i would like to see you do 5 sets of 3 reps. each week do your best to get three reps for those sets but once you can get three reps for the first 2 sets, add weight the next week. you are going to need a liftoff for these. if you don’t have someone to hold the board, tie it to your chest with a knee wrap… that’s what i do.

for the second movement, i want you to do floor presses with your legs totally straight out in front of you. bring the weight down, totally deload on the floor and then muscle it up. tuck the elbows on the way down. i have some vids of this movement. follow the same set and rep scheme as above.

for the third movement do flat bench dumbell presses bringing the bells out to the sides of your chest as low as you can bring them but keep the elbows somewhat tucked. don’t let them flare at the bottom. pause for a second and then up. do 3 sets to failure on each. the first set shoot for 10 reps. keep the weight the same. up the weight when you can get 10-12 reps.

finish with some heavy dips. tuck the elbows and only go down to where the arms are 90 degrees. add weight when you can get more than 10 reps. do three sets. i also have vids of how i would like you to do them.

that should do the trick. the big thing is getting your tightness, more leg drive, rowing the weight down and building tension in the lats and keep those arms from flaring too soon.

859

[quote]maraudermeat wrote:
bro… welcome to the world of the big powerlifter. being big and strong is very intimidating to most metros out there. i get thrashed on youtube by these types. i get called fat, unhealthy… you name it. it used to get to me but then one day i realized something. these guys are just jealous and angry with themselves becuase they KNOW they will never be stong or big. they then feel the need to make fun of that which they will never have.

i used to respond to comments like that by defending myself. now i know that that is what they want. they want to know they got to you. that’s how they get their rocks off. I haven’t had anyone say anything to me face to face in awhile but i’m pretty sure now i would just laugh it off and walk away. I’m very comfortable with who i am. that’s more than i could say for those douchebags. but don’t get me wrong…trash talking can only go so far. I have handed more than a few guys their asses in the past but that doesn’t really solve anything. You and I have way too much in life to lose. Stupid kid fighting is one thing but adults are supposed to look at the big picture and think about who else would get hurt by our actions.

If you see him again, i would just be nice. usually when you are nice people realize how much of a douche they are being. just remember that you have what he wants… and he will NEVER have it. it’s pretty sad. You never see guys that actually succeed putting others down. you are a winner, just remember that when you are in a situation like this again. now my reaction isn’t one of anger, it’s one of pity in those situations.

as for the bench PR’s… that’s awesome.

once you calm down I’ll tear up your form on that bench and rebuild it. right now, i don’t want to find myself handcuffed to my harley:)

[/quote]

My life lesson:

In life there is an never ending line of assholes. You have the choice to stand there and knock them down one after another, or smile and walk away.

I got tired of doing the first and was lucky enough to have someone teach me the latter. I am now far more powerful than I ever was.

As you stated maraudermeat, we have what they desire and can never have because they’re lazy assed wannabe’s. Who have zero understanding of what quality of life is. They have never felt the power and personal pride that comes with a life style dedicated to personal physical achievements.

Face the facts, it’s lonely at the top, but the view is amazing!

860

[quote]maraudermeat wrote:
bro… welcome to the world of the big powerlifter. being big and strong is very intimidating to most metros out there. i get thrashed on youtube by these types. i get called fat, unhealthy… you name it. it used to get to me but then one day i realized something. these guys are just jealous and angry with themselves becuase they KNOW they will never be stong or big. they then feel the need to make fun of that which they will never have.

i used to respond to comments like that by defending myself. now i know that that is what they want. they want to know they got to you. that’s how they get their rocks off. I haven’t had anyone say anything to me face to face in awhile but i’m pretty sure now i would just laugh it off and walk away. I’m very comfortable with who i am. that’s more than i could say for those douchebags. but don’t get me wrong…trash talking can only go so far. I have handed more than a few guys their asses in the past but that doesn’t really solve anything. You and I have way too much in life to lose. Stupid kid fighting is one thing but adults are supposed to look at the big picture and think about who else would get hurt by our actions.

If you see him again, i would just be nice. usually when you are nice people realize how much of a douche they are being. just remember that you have what he wants… and he will NEVER have it. it’s pretty sad. You never see guys that actually succeed putting others down. you are a winner, just remember that when you are in a situation like this again. now my reaction isn’t one of anger, it’s one of pity in those situations.

as for the bench PR’s… that’s awesome.

once you calm down I’ll tear up your form on that bench and rebuild it. right now, i don’t want to find myself handcuffed to my harley:)

[/quote]

You fat guys will say anything to cover up for not havin’ abs.

Haters.