[quote]j_willy3 wrote:
Still a good workout CP. What’s the plan to get your bench #'s up?
[/quote]
Work on conditioning until I reach over training and then cut back and go into wave lifting (no clue what that is, but it’s not wave loading) until I recover and then I dunno.
Haha I guess the best answer is do as my coach tells me to?
That and to continue being the pissed off weakling in the group which will keep my drive high for increasing my numbers.
Oh btw the APA Juniors 198 Raw deadlift record is 530 so that’s my goal. The bench press record is 305 so that’s my goal in bench. There isn’t a squat record posted so I guess these raw lifters are only doing push/pull meets?
Either way by my birthday (sep. 1) I want to break those. Clearly it will be a stretch goal, but hell what’s the point of aiming low?
Make sure you do your best to understand the reasoning behind all your coaches methods and ask alot of questions. If you really understand what you’re doing and why you’re doing it then you will progress much faster.
That bench goal might be a little lofty for four months away but I’m sure you’ll get it soon. The deadlift goal I think you have a real good chance with, make sure you really work on strengthening your core and take off the belt whenever you don’t need it…it not something you want to become dependant on.
Keep it up bro.
[quote]Power GnP wrote:
Make sure you do your best to understand the reasoning behind all your coaches methods and ask alot of questions. If you really understand what you’re doing and why you’re doing it then you will progress much faster.
That bench goal might be a little lofty for four months away but I’m sure you’ll get it soon. The deadlift goal I think you have a real good chance with, make sure you really work on strengthening your core and take off the belt whenever you don’t need it…it not something you want to become dependant on.
Keep it up bro.[/quote]
Whoops, I meant to say that even though the record for Juniors on bench is 305 that’s my goal for the Oct. meet so I have 6 months to reach it.
My coach said my biggest problem on bench was my narrow grip. I have freakishly long arms so I need a much wider grip and we are slowly working on extending it out.
I have a pretty good understanding of what my coach is planning, just when I was thinking about my crappy bench my thought process was tossed out of the window.
The plan is as follows:
-Conditioning work right up to over training
-Purposely crossing into over training for one week (for example on deadlift day we will chose a heavy weight and I will grind out as many reps as I possibly can)
-Cutting back week (very low volume)
-Cutting back week 2 (low volume)
-Working into heavy singles
Thanks for reading the log! You’ve been in this sport much longer than myself and I greatly appreciate any feedback!
Yesterday’s Workout:
Shoulder rehab work
Body weight squats 1x10
Barx1x10
135x3x10
185x2x8
225x2x5
285x2x2
315x4x2
Nash set a Post Surgery PR of 675 on squat yesterday and he was just shy of an ATG squat on it! He went MUCH further than needed lol.
My wider stance felt MUCH better this week! The 4x2 at 315 was a post broken back PR for me. Nash said my form on squats is very good and that I was going further down than I had to, which made me happy. With these long legs I prefer to error on the side of too far than getting red lighted for not going deep enough.
Squats have never been easy for me, but I love doing them and the feeling I get after a good squat workout.
When I first started squating back when I was wrestling, no shit I face planted (fell forward) with 185. That’s my motivation for always improving this lift!
[quote]CrewPierce wrote:
Power GnP wrote:
Make sure you do your best to understand the reasoning behind all your coaches methods and ask alot of questions. If you really understand what you’re doing and why you’re doing it then you will progress much faster.
That bench goal might be a little lofty for four months away but I’m sure you’ll get it soon. The deadlift goal I think you have a real good chance with, make sure you really work on strengthening your core and take off the belt whenever you don’t need it…it not something you want to become dependant on.
Keep it up bro.
Whoops, I meant to say that even though the record for Juniors on bench is 305 that’s my goal for the Oct. meet so I have 6 months to reach it.
My coach said my biggest problem on bench was my narrow grip. I have freakishly long arms so I need a much wider grip and we are slowly working on extending it out.
I have a pretty good understanding of what my coach is planning, just when I was thinking about my crappy bench my thought process was tossed out of the window.
The plan is as follows:
-Conditioning work right up to over training
-Purposely crossing into over training for one week (for example on deadlift day we will chose a heavy weight and I will grind out as many reps as I possibly can)
-Cutting back week (very low volume)
-Cutting back week 2 (low volume)
-Working into heavy singles
Thanks for reading the log! You’ve been in thi s sport much longer than myself and I greatly appreciate any feedback!
[/quote]
Good, sorry if it sounded like I was calling you out, just trying to look out for a fellwo powerlifter. So many people forget that having a coach is a luxury and if you were to somehow find yourself again training on your own you’d want to able to do your own programming with little or no assistance.
Looks like you’ve got a good plan. You’re also probably in a good position to start working on a bigger arch, the more arch the less the bar path, the shorter you have to press the bar. Us lanky folk have to stick together haha, make sure you hammer it on that assistance work if your triceps are at all a weak point.
[quote]Power GnP wrote:
Good, sorry if it sounded like I was calling you out, just trying to look out for a fellwo powerlifter. So many people forget that having a coach is a luxury and if you were to somehow find yourself again training on your own you’d want to able to do your own programming with little or no assistance.
Looks like you’ve got a good plan. You’re also probably in a good position to start working on a bigger arch, the more arch the less the bar path, the shorter you have to press the bar. Us lanky folk have to stick together haha, make sure you hammer it on that assistance work if your triceps are at all a weak point.[/quote]
Please by all means call me out if you see something that I need to learn or improve on! Haha I gotta learn so I can get those heavier weights up!
You are correct that I need to work on my arch, it is sad to say the least. It usually makes my back pretty sore though so I don’t push it too hard as I don’t want to re-injure anything.
Friday’s Workout:
Fri:
Rotator Therapy: 5 exercises 3x10@ 2.5lbs
Bench 4x20x135
-I got 3 sets out each with hitting all 20 reps, which was a large improvement over last week. The 4th set I did 15 reps then rested for 20sec’s and got out the remaining 5 reps.
DB Incline 3x12@ 45lb DB’s
Low cable fly 3x12@ 35lbs
Pull-Up Giant Set From above
-I was able to hit about 12 on each in the first set and 8 on the second.
Giant Set:
Curl Bar inside grip 3x10
Curl Bar out side grip 3x10
Lookin good bud, keep up the good work. You plannin on racing any in the coming year? I’m always lookin for another 2 guys to put together a 4+/x at major head races in the South.
[quote]LiquidMercury wrote:
Lookin good bud, keep up the good work. You plannin on racing any in the coming year? I’m always lookin for another 2 guys to put together a 4+/x at major head races in the South.[/quote]
well my cardio sucks ass but you could always let me know a head of time and I can see what I can do.
Wouldn’t you have to race in masters though since I’m no longer a college student?
[quote]CrewPierce wrote:
well my cardio sucks ass but you could always let me know a head of time and I can see what I can do.
Wouldn’t you have to race in masters though since I’m no longer a college student?[/quote]
I graduate in 5 days so I won’t be college either. We’ll race championship level, can’t race masters until we’re 27. My double partner/myself’s cardio are pretty bad too right now. Been spendin the last few years liftin and packin on the size to avoid being a lightweight.
So at least with us three in the boat we know we’ll have one helluva sprint. Just have to make it to the sprint that we’ll have to worry about…
[quote]LiquidMercury wrote:
CrewPierce wrote:
well my cardio sucks ass but you could always let me know a head of time and I can see what I can do.
Wouldn’t you have to race in masters though since I’m no longer a college student?
I graduate in 5 days so I won’t be college either. We’ll race championship level, can’t race masters until we’re 27. My double partner/myself’s cardio are pretty bad too right now. Been spendin the last few years liftin and packin on the size to avoid being a lightweight. So at least with us three in the boat we know we’ll have one helluva sprint. Just have to make it to the sprint that we’ll have to worry about…
[/quote]
Haha true that. Well I like head races better than sprints. Those 2k’s kill me man although I pull a sub 7 minute.
Yesterday’s Workout:
Shoulder warm-up
3x10 at 135
2x10 at 185
2x3 at 225
2x3 at 275
3x2 at 315
2x2 at 375
1x1 at 405
1x1 at 455 New PR!
4x1 at 405
It felt great getting a new PR although it was a bitch to get up after it hit my knees. I have some lovely red freckles to show for my hard work today lol.
Feeling sore in my lower back this morning but other than that I feel pretty good. I’ve cleaned up my diet pretty well so maybe that helped yesterday.
Yesterday’s food log:
Breakfast:
3 scoops Metabolic Drive Complete
1 tbsp Natural PB
1 cup oatmeal
5 BCAA’s
Lunch:
2 chicken breasts
2 slices bread
1/2 cup mixed fruit
1/2 cup yogurt
1 scoop Metabolic Drive
Snack:
2 Scoops Metabolic Drive
handful almonds
some carbs (for the life of me I can’t remember what)
Pre-Workout:
Gatorade
5 BCAA’s
2 BETA-7
Spike Shooter
Workout:
2 scoops Surge Workout Fuel
Post-Workout:
2 Scoops Surge Recovery
1 scoop Creatine
Dinner:
Steak
Rice
Corn
45min Before Bed:
3 ZMA
3 GABA
Bed:
5 BCAA’s
My coach said my biggest problem on bench was my narrow grip. I have freakishly long arms so I need a much wider grip and we are slowly working on extending it out.
I think i am in the same boat as you (albiet with much less weight all round). Next time i bench (tomorrow) i am going to post up a video of my bench technique if that is ok, and i want to see how it compares to yours. That cool? I would like to also improve my bench.
[quote]honest_lifter wrote:
My coach said my biggest problem on bench was my narrow grip. I have freakishly long arms so I need a much wider grip and we are slowly working on extending it out.
I think i am in the same boat as you (albiet with much less weight all round). Next time i bench (tomorrow) i am going to post up a video of my bench technique if that is ok, and i want to see how it compares to yours. That cool? I would like to also improve my bench.[/quote]
hell yea man post a video of your lift!
I would suggest you start your own thread though as it will get a lot more traffic than mine. There’s guys on here that can give you much better advice than I can!
[quote]honest_lifter wrote:
My coach said my biggest problem on bench was my narrow grip. I have freakishly long arms so I need a much wider grip and we are slowly working on extending it out.
I think i am in the same boat as you (albiet with much less weight all round). Next time i bench (tomorrow) i am going to post up a video of my bench technique if that is ok, and i want to see how it compares to yours. That cool? I would like to also improve my bench.[/quote]
Yup, get that grip out as wide as the rules allow and hammer on that lockout strength. A shorter range of motion and a strong lockout makes the difference for us lanky folk, even if we don’t catch up to those round T-Rex armed bencher specialists it won’t matter…we’ll catch them on the deadlift 
[quote]Power GnP wrote:
Yup, get that grip out as wide as the rules allow and hammer on that lockout strength. A shorter range of motion and a strong lockout makes the difference for us lanky folk, even if we don’t catch up to those round T-Rex armed bencher specialists it won’t matter…we’ll catch them on the deadlift ;)[/quote]
lol how very true!
Yesterday’s workout:
Shoulder warm-up
2 set of 10 with bar
2 sets of 10 with 135
2 sets of 5 with 185
3 sets of 2 with 205
2 sets of 1 with 225
Missed 230
Missed 230
2 sets of 3 with 185 working on tucking my elbows
Kinda upset I missed 230 but so sense in bitching about it.
My gf’s dog FUCKED up my car this morning. I’ll have to get a new paint job from bumper to bumper and I think I’ll be getting rid of the vehicle if I can find someone to take the lease payments.
Hopefully insurance will cover a dog scratching the living hell out of my paint job.
[quote]CrewPierce wrote:
Yesterday’s workout:
2 sets of 3 with 185 working on tucking my elbows[/quote]
Regarding tucking the elbows. Obviously the goal there is to help protect the shoulders and engage the lats, but does that put the elbows at risk? Or are you still keeping the elbows under the wrists?
Apparently i haven’t figured out the quoting thing…
[quote]honest_lifter wrote:
Apparently i haven’t figured out the quoting thing…[/quote]
Haha its ok man, just type your text below the “[/quote]”
I was working on tucking my elbows so I could use more muscles in getting the weight up. When I flare them out a lot all I’m using is front delts and triceps which certainly isn’t helping me increase the weight.
Also with my elbows tucked I feel that I stay tighter at the bottom which is another problem area for me.