Fat Guy in a Little Coat- Powerlifting Log

Training Over 35 Lifter
421

[quote]maraudermeat wrote:
ouroboro_s wrote:
maraudermeat wrote:
felt great today. i think the chest is fully healed but i’m going to stay the course and just keep adding weight each week in small increments until i’m back where i was.

i was VERY tempeted to make a huge jump on box squats tonight but i wised up and realized that i only worked up to 455 last time. so i stopped at 495. i videoed one of my singles at 495 to check for form issues. i think it looks pretty good. i also videoed my zerchers off the pins. i like to do them to work getting the hips through.

paused box squats
0x10
135x10
225x6
315x4
405x2
495x1x3

zerchers off pins
135x4
225x4
315x4
365x2x3

standing calf raises
stack x 8x5

short and sweet. feeling really good about my training.

I loved the Zerchers.

Here’s a question for you - Do you ever do too much? Is there such a thing? I watch you box squat and do zerchers and a ton of cool stuff that I want to do in addition to what I’m already doing but have been repeatedly cautioned against it.

you can definitely do too much. you may have noticed how short my sessions are. i don’t believe in killing yourself at the gym. especially if you’ve been at it for awhile. i would add stuff. i would rotate things in. i typically stick with the main movements for 4 weeks and the change everything up. accessory stuff can be changed weekly. i like four weeks because it gives me time to see improvement.

high volume and strength don’t mix for me.

if you ever have questions about movement selection, let me know.

[/quote]

I haven’t been at this long enough to know what works yet for me. I spent six months last year training lower volume. I think I only saw improvements because I was being coached and my technique was improving.

I’m still trying different strategies. At the moment, it’s high volume (for me) and lower weight. My next meet is mid July. As it gets closer to the meet, weights will increase and volume decrease.

My temperament is balls out. Somehow I find that more satisfying. However, over time, it might flatten me. Plus, I’m not exactly a kid.

422

[quote]ouroboro_s wrote:
maraudermeat wrote:
ouroboro_s wrote:
maraudermeat wrote:
felt great today. i think the chest is fully healed but i’m going to stay the course and just keep adding weight each week in small increments until i’m back where i was.

i was VERY tempeted to make a huge jump on box squats tonight but i wised up and realized that i only worked up to 455 last time. so i stopped at 495. i videoed one of my singles at 495 to check for form issues. i think it looks pretty good. i also videoed my zerchers off the pins. i like to do them to work getting the hips through.

paused box squats
0x10
135x10
225x6
315x4
405x2
495x1x3

zerchers off pins
135x4
225x4
315x4
365x2x3

standing calf raises
stack x 8x5

short and sweet. feeling really good about my training.

I loved the Zerchers.

Here’s a question for you - Do you ever do too much? Is there such a thing? I watch you box squat and do zerchers and a ton of cool stuff that I want to do in addition to what I’m already doing but have been repeatedly cautioned against it.

you can definitely do too much. you may have noticed how short my sessions are. i don’t believe in killing yourself at the gym. especially if you’ve been at it for awhile. i would add stuff. i would rotate things in. i typically stick with the main movements for 4 weeks and the change everything up. accessory stuff can be changed weekly. i like four weeks because it gives me time to see improvement.

high volume and strength don’t mix for me.

if you ever have questions about movement selection, let me know.

I haven’t been at this long enough to know what works yet for me. I spent six months last year training lower volume. I think I only saw improvements because I was being coached and my technique was improving.

I’m still trying different strategies. At the moment, it’s high volume (for me) and lower weight. My next meet is mid July. As it gets closer to the meet, weights will increase and volume decrease.

My temperament is balls out. Somehow I find that more satisfying. However, over time, it might flatten me. Plus, I’m not exactly a kid.
[/quote]

some people respond well to high volume, others to low.

the one thing that is universal is that you must have a plan. you must know what your weaknesses are and you must train them. a lot of people just pick different movemnents randomly. my first question when picking a movment is “why”. everything i do has a purpose. that’s why my training is short and to the point. no fluff.

it doesn’t matter how long you’ve been at it. have a plan and stick to it. if someone should ask, you should be able to tell them exactly why you are doing what you are doing for every single thing you do at the gym. otherwise you are just wasting precious time and energy that could be better spent making progress.

trial and error is a big part of what we do. there’s no way of telling what will work until you try it. take what works and get rid of the fluff.

423

another great night. staying the course and slowly adding weight each week on the full ROM bench then hitting upper end of bench.

bench full ROM
ox10
135x10
225x6
315x6
365x2
405x1
430x1x3 + 5lbs from last week.

pin presses - set at middle of stroke
315x6
405x3,3,17 + 1 rep PR. decided to go all out on the last set. i looked back in my book and saw that i hit this for 16 reps once so i told myself to beat it.

incline dumbell extensions-paused
40’s x 6
60’s x 6
80’s x 6

tricep death- one giant set of elbow’s out, dumbell extensions and neutral grip presses

50’s x 15-10-15

424

Tricep death… like that…

425

I would say calling this a great night is an understatement.

426

Nice session Meat. I’ll take your warmup weights at this point :slight_smile:

427

A little late to the party, but I couldn’t help but read!

Very motivated and willing to help others…

I’m ready to go to the gym now! :slight_smile:

428

i’m on a role folks. another awesome night. everything feels great and the weight is jumping. i just need to keep things in perspective and make small jumps. all i need is to make a huge jump and get another stupid injury.

tonight’s training

box squats-long pause
135x10
225x6
315x4
405x2
495x2
545x1x3 + 50lbs from last week. these felt awesome. the weight flew off the box. i forgot my camera. i wish i had videoed one of them. i would have been interested in seeing my bar speed.

zerchers off pins
135x6
225x4
315x2
405x2x3 +40lbs from last week- agian these felt awesome. it was hard to not go up in weight.

standing calf raises
stack x 8 x 5

the only issue i had tonight was that my arms started to ache from the low bar position on the squats. next week i’m going to rotate front squats to the box in to give my arms a rest. if i don’t, it will start to effect my benching. i’ll probably start rotating back squats and front squats every two week now.

on another note, if you get a chance check out the thread on “military and bench relationship” in the strength forum. i kinda lost my patience with one dude. this kinda shit is why i don’t post much in any other forum but this one.

429

[quote]maraudermeat wrote:
on another note, if you get a chance check out the thread on “military and bench relationship” in the strength forum. i kinda lost my patience with one dude. this kinda shit is why i don’t post much in any other forum but this one.
[/quote]

I think you were pretty under control all things considered. Even I got pissed when he said this:

That guy doesn’t get around the forums much, I guess.

430

Well you just boosted readership on THAT thread. I know I took a look.

“Meat bitchslaps twigger - video on youtube at 11”

431

Oooh! Let’s go gang up on him!!!

:smiley:

432

[quote]skidmark wrote:
Well you just boosted readership on THAT thread. I know I took a look.

“Meat bitchslaps twigger - video on youtube at 11”[/quote]

i thought of you when i responded to him the first time. he made some dumbass comment in response to my attempt to help the OP out. there seems to be a ton of douchebags out there that think that reading a couple of articles makes them experts. the real knowledge comes from the work you put in through trial and error.

433

[quote]AngryVader wrote:
maraudermeat wrote:
on another note, if you get a chance check out the thread on “military and bench relationship” in the strength forum. i kinda lost my patience with one dude. this kinda shit is why i don’t post much in any other forum but this one.

I think you were pretty under control all things considered. Even I got pissed when he said this:

You are obviously strong (but then again you can say anything on the internet)

That guy doesn’t get around the forums much, I guess.[/quote]

yeah… i knew at that point that this guy doesn’t even know that he doesn’t know shit.

it makes it harder and harder to dish out advice when you have internet experts calling you on it. i’m not always right but i know a thing or two about a thing or two.

434

[quote]maraudermeat wrote:

i thought of you when i responded to him the first time. he made some dumbass comment in response to my attempt to help the OP out. there seems to be a ton of douchebags out there that think that reading a couple of articles makes them experts.

[/quote]

- Uh, yeah, that would pretty much describe me…LoL!

435

[quote]maraudermeat wrote:
skidmark wrote:
Well you just boosted readership on THAT thread. I know I took a look.

“Meat bitchslaps twigger - video on youtube at 11”

i thought of you when i responded to him the first time. he made some dumbass comment in response to my attempt to help the OP out. there seems to be a ton of douchebags out there that think that reading a couple of articles makes them experts. the real knowledge comes from the work you put in through trial and error.
[/quote]

Yep… it all comes down to where the rubber hits the road… or what you learn in the school of hard knocks.

436

[quote]skidmark wrote:
maraudermeat wrote:

i thought of you when i responded to him the first time. he made some dumbass comment in response to my attempt to help the OP out. there seems to be a ton of douchebags out there that think that reading a couple of articles makes them experts.

- Uh, yeah, that would pretty much describe me…LoL!
[/quote]

i really hope you aren’t suggesting that a big part of your personal knowledge hasn’t come from hard work. you kick your own ass week in and week out.

i was saying that i thought about you because you recently had the same thing happen to you when you were just trying to help someone out.

437

[quote]maraudermeat wrote:
skidmark wrote:
maraudermeat wrote:

i thought of you when i responded to him the first time. he made some dumbass comment in response to my attempt to help the OP out. there seems to be a ton of douchebags out there that think that reading a couple of articles makes them experts.

- Uh, yeah, that would pretty much describe me…LoL!

i really hope you aren’t suggesting that a big part of your personal knowledge hasn’t come from hard work. you kick your own ass week in and week out.

i was saying that i thought about you because you recently had the same thing happen to you when you were just trying to help someone out.
[/quote]

I know - I just couldn’t miss an opportunity to run myself down to get a laugh. I do appreciate the gesture of solidarity.

438

[quote]skidmark wrote:
maraudermeat wrote:
skidmark wrote:
maraudermeat wrote:

i thought of you when i responded to him the first time. he made some dumbass comment in response to my attempt to help the OP out. there seems to be a ton of douchebags out there that think that reading a couple of articles makes them experts.

- Uh, yeah, that would pretty much describe me…LoL!

i really hope you aren’t suggesting that a big part of your personal knowledge hasn’t come from hard work. you kick your own ass week in and week out.

i was saying that i thought about you because you recently had the same thing happen to you when you were just trying to help someone out.

I know - I just couldn’t miss an opportunity to run myself down to get a laugh. I do appreciate the gesture of solidarity.[/quote]

meat you have more lurkers than you might think, I can’t even tell you the last time I posted. I love the thread and have learned a lot.

439

[quote]StandTall wrote:
skidmark wrote:
maraudermeat wrote:
skidmark wrote:
maraudermeat wrote:

i thought of you when i responded to him the first time. he made some dumbass comment in response to my attempt to help the OP out. there seems to be a ton of douchebags out there that think that reading a couple of articles makes them experts.

- Uh, yeah, that would pretty much describe me…LoL!

i really hope you aren’t suggesting that a big part of your personal knowledge hasn’t come from hard work. you kick your own ass week in and week out.

i was saying that i thought about you because you recently had the same thing happen to you when you were just trying to help someone out.

I know - I just couldn’t miss an opportunity to run myself down to get a laugh. I do appreciate the gesture of solidarity.

meat you have more lurkers than you might think, I can’t even tell you the last time I posted. I love the thread and have learned a lot.[/quote]

i appreciate it hoss. i started a thread to answer questions that anyone may have. feel free to hit me up when you have one or if you need met to check out one of your lifts.

thanks again.

440

still roll’n injury free. hit post injury PR’s on everything today, but they were grinders. next week i’m changing up everything for a new minicycle

elevated pulls-conventional- right at my sticking point
135x10
225x6
315x4
405x4
495x3
585x1
655x1 +20 from last week-this was one hell of a grinder but everything felt tight.

deficit pulls against minibands
135x3
225x3
315x3
405x3
515x1 +10lbs from last week-i thought the 655 was a grinder…damn this one was worse. i was very fatigued and had zero bar speed but i help it together and cranked it out. i think that doing these in a fatigued state are helping me to grind through the tough reps.

seated military-paused on pins, against minibands
135x8
185x4
225x4
225x10+2 rep PR

that be it.